US Sports Affiliate Partner Spotlight: SodaStream!

 

The Benefits of Drinking a Gallon of Water a Day

A person's hydration depends on a number of different factors, including their size as well as their activity level. Many professionals recommend that we drink eight 8-ounce glasses of water per day in order to stay hydrated which comes out to be around half a gallon.

However, others believe that we need more water than that and recommend that we instead drink a gallon of water per day.

The Importance of Drinking Water

To ensure that your body continues to perform at optimal levels, it is important that you stay hydrated. However, you also need to keep in mind that hydration needs are going to vary per person, so what is good for one may not be good enough for the next person. So, any recommendations may need to be adjusted.

With proper hydration, you will reap several health benefits, including:

• Enhanced Performance. When hydrated, you can effectively prevent fatigue, control your body temperature, and reduce stress during your workouts.
• Manage Weight. Drinking water also helps increase your satiety and improves your metabolic rate, which in turn helps you lose and manage your weight.
• Improve Brain Functions. With adequate hydration, you will have improved memory and cognitive abilities.
• Better Skin. With hydration also comes moisturized skin and increased skin elasticity.

Keeping Up with Hydration

If you want to strive to drink a gallon of water each day, you may quickly find that it is not an easy task to accomplish - at first. With too much water, you may begin to feel bloated, and you will also find that you are spending more time on bathroom breaks.

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However, you will definitely not be dehydrated, and you may even sleep better at night, eat a healthier diet, have clearer skin, and tons more energy.

After a week or so of upping your water intake, you might also find yourself making better-snacking choices. Instead of reaching for the sweets, you might instead choose an apple or other fresh fruit and vegetables.

In the following weeks, you may feel thirsty, even though you have increased your water intake over the last several weeks.

How to Drink More Water

As you amp up to increase your water intake to a gallon each day, we have a few tips you can take along with you to make it easier to remember to stay hydrated.

• Morning Water. When you first wake up, start the day with a 16-ounce glass of water.
• Don't Skip the Coffee. You also don't have to feel the need to ditch your morning coffee. You can have a cup of coffee or tea and still hit your goal.
• Skip the Sugar. Try to refrain from adding sugar and other additives to your water. The extra sugar will just intensify your thirst later in the day.
• Following a healthy diet complete with smarter snacking options is also good for replenishing your electrolytes. Fruit, nuts, string cheese, tomatoes, and unsweetened Greek yogurt are all healthy snacking options and are ideal for after a workout.
• Sparkling Water. If you are finding it hard to completely ditch the soda and sugary and carbonated drinks to focus on water, then you can choose sparkling water over flat water. It will hydrate you just as well as regular water would.

Can You Drink Too Much Water?

Drinking a gallon of water per day is definitely achievable for some, but many others will find that it is just too much. If you aren't sure if you should be increasing your water intake, there are a few things you can watch for to help you decide.

For example, if you notice that your urine is a dark yellow color, then you may be dehydrated. You may also experience dry mouth, headaches, cracked lips, and even muscle cramps. All of these are signs that you should increase your water intake.

You should also avoid drinking too much water too fast. When you do this, your sodium levels may begin to drop, which is a condition known as hyponatremia. This can be a serious and sometimes fatal condition.

Listen to Your Body

The absolute best thing you can do is stop and just listen to your body. Let how you feel determine how much water you should be drinking each day.

Yes, there are general guidelines for how much water to drink per day, but you also have to base these guidelines on other factors, including your own needs.

Whether you drink a gallon of water a day or stick to your 8 glasses, staying hydrated has several benefits for your health and is something you will want to try to stay focused on rather than reaching for those sugary drinks.

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Today's Devotional: Real Diversity!

 From Intouch Ministries:

Sunday Reflection: The Abundance in Being Different

From the friction of diversity comes the polish that makes us more accurate reflections of our Savior.

To get the most out of this devotion, set aside time to read the scriptures referenced throughout.

The poet John Donne wrote, “No man is an island entire of itself; every man is a piece of the continent, a part of the main.” In other words, each of us is an individual, but we weren’t meant to be alone (Genesis 2:18). What’s more, we aren’t all meant to be carbon copies of one another.

When we try to make community according to our own preferences and perspectives, we inadvertently diminish the rich blessings God intends for us. Like a vine with meager fruit, we miss out on the full beauty and abundance of being in Christ. 

Consider the apostle John’s vision of God’s kingdom: “Behold, a great multitude which no one could count, from every nation and all the tribes, peoples, and languages, standing before the throne and before the Lamb” (Revelation 7:9). 

As believers, we live in that reality even now. Knowing that should affect the way we think about who belongs in our pews and around our kitchen tables. By demonstrating Jesus’ love to one another, especially when our differences collide, we become like Him—and more authentically ourselves.

Think about it

• How do you view Christians who aren’t like you? What needs to change?

Bible in One Year: Malachi 1-4 

US Sports Performance: Should you be concerned about concussion in children?

 

• Author Craig Payne

Head injuries have become common especially in younger kids, particularly if they participate in a lot of physical contact sports activities. However, concussions in teenagers can also be hard to see because teenagers are likely to wave off signs and symptoms such as confusion or perhaps emotion similar to a haze. In small children, giddiness, convulsions or perhaps loss of consciousness might possibly happen. Any head trauma in an older youngster can even lead to everlasting harm or perhaps a problem which can lead to loss of life. The long-term health negative effects are certainly not yet entirely comprehended nevertheless it's believed that an individual who suffered a concussion may have a greater possibility of developing Alzheimer's disease or even dementia in the future. Numerous health professionals additionally point out that it might raise the prospects of depressive disorders. Kids who suffer concussions are inclined to lose their own urge for food. They may also feel exhausted or have challenges mentally focusing. A child could also become irritable and have outbursts whenever everything doesn't go his or her way.

Mild concussions are usually just observed in sports and in children taking part in physical contact sports activities. Athletes who get a minor concussion may still go to the football arena or play tennis games in a gym. But when youngsters suffer a significant head trauma, they may no longer recall simple tasks like going to the fridge or opening up the doorway for you. Some may likewise have trouble sleeping and have trouble staying awake. A lot of adults also are afflicted by minor head injuries and concussions for example getting hit from a vehicle whilst walking across the street or while at the office. Adults that suffer minor concussions might not realize any signs and symptoms such as headaches or queasiness. However, those that have a major concussion can experience considerable headaches, blurred eyesight, loss of memory as well as temporary loss of sight.

For those who have suffered a concussion and have any queries or concerns, contact a doctor right away so they may advise you of what measures you ought to consider and just what medical help you must seek. You might find out you need to get tested for any more severe situation such as traumatic brain injury. Your physician might suggest a CAT imaging, MRI, or even an examination by a specialist to verify there won't be any additional brain injuries which were not necessarily picked up your first check. In general, concussions are generally relatively rare from the sporting world, but you should never ignore them in case you have any questions about your athletics injury. Generally, the symptoms will disappear inside of 24 hours. The quicker an athlete gets medical attention, the greater your chance of recuperation.

For the latest research on concussion:

https://themedicaldispatch.com/a-third-of-kids-develop-a-mental-health-problem-after-concussion/

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US Sports Affiliate Partner Spotlight: Simply Wholesale

 You don’t need to be a wholesaler!

Are you looking for online bargains? Trying to avoid those high retail prices, but at the same time don't want to compromise on quality?

Add Simply Wholesale now to your favorites and experience wholesale pricing direct to consumers!

Like all good stories, let's start at the beginning…

Simply Wholesale was founded in October 2011 and is a 100% Australian owned and operated business. We started small operating out of a tiny, 2-bedroom apartment, but we were dreaming big. Through sheer hard work and access to some great products, we expanded to the garage and then into our own commercial premises. Today, we have over 1,000,000 registered customers and manage to deliver over 5 million parcels to happy Simply Wholesale customers! What a journey it’s been! Learn more......

Today's Daily Devotional: What Do You Know? Who Do You Know?

 

From Intouch: 

Making Him Known

What we believe about God impacts how we live. It's important to be sure we know the truth.

Acts 17:16-34

When Paul arrived in Athens, he found religious people seeking to please their various gods. To make sure all their bases were covered, there was even an altar inscribed to an unknown god. 

The Athenian religious culture may seem totally foreign to us, but today many people are likewise seeking to please false gods. Some who claim to follow the true God are actually worshipping an image of their own making. That’s why every Christian must answer three questions correctly. 

1. Who is the one true God? He is the Creator who made the world as well as everything in it—including you and me. In fact, He keeps us alive and has determined where and when each of us will live.  

2. How can we appease Him? There’s nothing we can do to make ourselves right with a holy God, because everything mankind does is tainted by sin. 

3. What has God done to help us? In His Word, God has instructed us all to repent and believe in His Son, who paid the penalty for our sin and was raised from the dead. 

How did you do? Do your answers confirm that you’re worshiping the one true God? If not, seek Him right now. 

Bible in One Year: Zechariah 11-14

US Sports Strength and Conditioning Featuring BBcom! Unilateral Movements for Maximal Hypertrophy Gains

 

Utilizing single-sided exercise to increase mass.

Caryn Robbins

When training for size, most casual and experienced lifters know that there’s an optimal rep range (approx. 6-12) that elicits a hypertrophic (muscle growth) response. Further, specific movements are often used to get just the right angle on the tricep, delt, or serratus…picture folks who camp out at the cable columns, here. 

In my experience, some of the most underutilized movements that help you make size gains are unilateral lower body exercises. This is partially due to the fact that back squat, front squat, deadlift, and leg press have well-document effects on hypertrophy. This could also be true because split squats, lunges, and other single-sided exercises can be humbling, especially if you don’t do them often. Here are some tips for what will help you get the most out of them:

Move In Different Planes

Most bilateral exercises occur in the sagittal plane, or within the vertical plane that bisects your body into left and right halves. Unliteral exercises, like lateral or rotational lunges, allow you the freedom to move in the frontal and transverse planes. This allows for more selective muscle activation, just like the cable column allows you to pronate just the right way to isolate the lateral head of the tricep. This stimulus can help elicit a better hypertrophic response in muscles like your vastus medialis and adductor longus than with bilateral exercises alone.

1 Leg 1 Dumbbell

Another way to maximize your time when doing unilateral movements is to try loading on only one side of the body - holding one dumbbell, using asymmetrical loads on a trap bar, etc. In many lunge or unilateral RDL patterns, holding the load ipsilateral (on the same side) as the working leg requires intense contraction to counter rotational forces and other compensations in order to maintain proper form.

If you’re looking for that next step in gains and haven’t given unilateral work its proper dues, I encourage you to give it a try. Be patient, be okay with being humbled for a few weeks, and prepare to be sore in places that you may not have been before. Happy lunging!

ABOUT THE AUTHOR

Caryn Robbins

View all articles by this author

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US Sports Affiliate Partner Spotlight: Rakuten Partner Program

 

Our Mission

At Rakuten Advertising, our mission is to make the Internet a better place. A place that brings relevance, value and enjoyment to everyone involved – advertisers, publishers and consumers alike. How do we do it? By never slowing down. By constantly innovating. By combining Rakuten’s owned and operated media with our pioneering artificial intelligence and rich consumer insights. By connecting global brands to our industry-leading publisher network. By using game-changing strategy, shaped by decades of learning, to disrupt the industry as we know it.

Today's Devotional: Little Children That You Better Not Mess With!

From CDM

 “Ye are of God, little children, and have overcome them: because greater is he that is in you, than he that is in the world” (1 John 4:4).

If we’re members of the body of Christ, Jesus dwells in us. He’s with us wherever we go.

US Sports Health and Fitness: Every Excuse Under The Sun to not get going with your training.

 

• Author Wolfgang Hofbauer

I'm too fat, really?

I don't want to train in front of others, so why not at home?

I just don't have the time, you can't find thirty minutes?

It's too expensive, walking is free!!

I'm too fat, really?

These are only a few of the most common excuses people give me when we start to talk about training, and yes they are that just excuses. I know how it feels trust me, I was an obese guy. I used all the classics to try to avoid training, and even now sometimes it does get hard to get out of bed for those early gym sessions. But not training and not getting out of bed are the biggest mistakes I have ever made.

The truth of it is yes sometimes it's hard, yes you may have to get up early, yes it could be raining or cold, but all of these things are far outweighed by the benefits you WILL receive from exercise. Now when I talk about training I'm not talking about heavy weights, or triathlons. What I'm talking about is physical activity, you could do something as simple as walk to the shops instead of drive, take the stairs not the escalator, all the little things can and will make a difference to the state of our bodies wellbeing.

> I'll bet you didn't know that on average people that have sedentary lifestyles will lose around 30% of their overall strength between the ages of 50 and 70. Now you may say "No problems I got plenty of time", my response regardless of age "Why put off till later what you can do NOW". We all know that with age and obesity comes higher risks of health issues, this is no secret. But if we take action right now, today, we can significantly reduce our vulnerability to being struck with these health issues. Diabetes (type 2), osteoporosis, arthritis, heart disease, high blood pressure, muscle atrophy, we can help to reduce the risk of developing these health problems by doing something very simple

EXERCISE

I have a client story I would like to share. Now this particular lady was overweight, has a sedentary lifestyle, blood pressure problems, and was in her words "Unfit as Hell". For this client we changed eating habits, now this client actually ended up eating more BUT it was all healthier choices. From there we introduced exercise three times per week for half hour to forty five minutes of walking, that's all just walking. Now this client has had a steady decrease in weight every single week since she started exercising, but more importantly from the simple and easy changes we made for her, she no longer requires blood pressure medication.

My message from all this and the one piece of advice I can and do offer everyone,

Use your excuses whatever they maybe BUT use them as fuel!!!

Take out some paper and write down every excuse you can think of why you shouldn't start exercising right away. Now take up that paper rip it up into the smallest pieces you can manage and throw it away. The next step is the easiest, try some exercise. It doesn't have to be fancy, or at a gym, or with a personal trainer, just simple little activities that work around your everyday life can make all the difference.

For the next two weeks I want you to try two things,

Number 1 - Walk three times per week for at least half an hour, at a pace where you will work up a sweat.

Number 2 - Drink water, 2 to 3 litres per day at a minimum. Stay away from the bubbles (Soft Drink).

Try these few tips, what have you got to lose. By the end of your second week I'll bet you will be saying "Gee I have more energy", "I just feel better", or you could look down at the scales and say "What the, I'm sure I was heavier than that.

I'll leave you with a quote that I have only recently heard but have adopted it into my own training

Today I Will Do what others WON'T, so tomorrow I can do what others CAN'T.

This article has been submitted by Wolfgang Hofbauer on behalf of Chris, Senior trainer at Ripped Personal Training [http://RippedPersonalTraining.com]. 

US Sports Affiliate Partner Spotlight: Pure VPN

Best VPN Service for Online Privacy

 

Our Story

It was just another day in 2006 when young graduates, Uzair and Aaqib, decided to commercialize a product that they had created in their leisure time.

This led to the creation of a top-tier, multi-platform premium VPN service offering privacy, security, and accessibility to its users. Why, you ask? Because we want people to use the internet the way it was meant to be used.

Talking about humble beginnings, we started off our journey in a basement, with limited resources but with the inspiration to infuse perfection into everything we undertook.

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At a time when the online world was littered with clunky proxy solutions with opaque backgrounds, we added transparency & reliability into the mix and brought forth a premium VPN solution that took the privacy of its customers very seriously.

Today, we have hundreds of brilliant minds working tirelessly to ensure that this journey goes down into the history books as a benchmark for success and a source of inspiration for dreamers and thinkers.

And guess what? We plan to keep it this way for many, many, many more years to come.

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