Stay Healthy with Water (11/15)

How Water Can Improve Your Health

By: Sharae Townsend

5 Benefits of Drinking More Water

  1. Water helps unclog pores and clear the skin.
  1. Water aids digestion and keeps things going with the flow; water also helps the kidneys do their job to flush out the toxins in our bodies.
  1. Water can prevent cramps and strains which may occur when the body is dehydrated. When we sweat our muscles lose water so we need to drink more water to give those muscles fuel.
  1. Water can also help us cut calories; drinking water makes you feel full so it can curb some of those junk food cravings. Try drinking a glass of water about 30 minutes before a meal and see how it can help lighten your appetite.
  1. Having a nice glass of water makes you feel refreshed and awake so if you aren’t already addicted to caffeine you can give water a shot to try and wake yourself up.


5 Tips to Help You Drink More Water Throughout the Day

  1. Always have a water bottle in sight, if it’s out of sight then it’s out of mind.
  1. If you don’t like the boring taste of water, then try putting some fruit in there to add some flavor.
  1. Start slow and work up to drinking the proper amount per day. For example: if you have to drink 4 liters of water per day and you currently only drink 1-2 bottles of water per day maybe start with getting in the habit of 1-2 liters a day and work up to the right amount.
  1. Start your day with a bottle of water and end your day with a bottle of water (there are two of your 7-8 bottles right there.)
  1. Eat more fruits and veggies because they contain water and will help you stay hydrated.


Group Class Workout

Warm Up:

2 Rounds: 10 calories on a machine, 10 single arm Russian kettle bell swings, 10 single arm kettle bell high pulls, 25 band pulls

Finish with: 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings

Clean  and Jerk Progression



Welded: 12 sets of 1 power clean + 1 push jerk (every 1:00)

Welded Lean:  No strength




Buy In: 2 miles on the bike

4 Rounds

15 burpees

30 AbMat sit ups

60 double unders

*19 minute time cap


Welded Lean:

Buy In: 3000 meter row

8 Rounds

10 burpees

15 AbMat sit ups

30 double unders


Mobility of the Day: Quad Smash (pg. 324)

Improves: Hip function, knee, hip, and lower back pain


Skills Class: 4:30PM at Midtown

Abs & Core Stability