H2O The Basis of life

Water is the basic most natural resource that is required by every person to help satisfy our health-related needs. Our body composition, mental focus, fitness aptitude, sleep and recovery are dependent on water intake and balance. It is evident that water is one of the key elements responsible for human life on earth and is vital for our survival. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain, and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.  However, most people drink below their daily recommended quota.  

How is water lost

• Excretion: a person can lose a pint to several gallons of urine a day. 

• Breathing: when we inhale, moisture is added to the air as it passes to our lungs. The humidified air is then lost once we exhale, and the amount of water lost depends on the levels of humidity of the air. 

• Sweating: we lose a under a liter of water daily when it evaporates from the skin. This amount can increase dramatically when we sweat profusely due to vigorous workouts or high body temperature. 

• Digestion: generally, we lose little water through the digestive track. However, in the case of severe diarrhea and vomiting, a gallon or more can be lost. 

Daily Water intake

How much water do you need to drink per day?  Well it all depends on a few variables; for example, your weight, activity level and even where you live.  According to WebMD for individual weighting 150 pounds it can be anywhere from 75 to 150 ounces.  Rule of thumb is you take your weight in pounds, divide in half and add ounces based on exercise regimen and if you’re living or exercising in a hot weather climate area you may need to add additional ounces. ensuring not to over-hydrate. Drinking too much water can cause side effects that range from annoying to life-threatening, such as overhydration which is an imbalance of fluids. It happens when your body takes in or holds on to more fluid than your kidneys can remove. Drinking too much water or not having a way to remove it can cause water levels to build up. Hyponatremia just as overhydration associated with prolonged exercise arises primarily from fluid overload, under replacement of sodium losses, or both. When blood sodium concentration falls (becomes diluted) to abnormally low levels, a rapid and dangerous swelling of the brain occurs, that can result in seizures, coma, and death.

For more information, visit www.truecyclingstudio.com, call 443-512-8783 or email info@truecyclingstudio.com.

References

https://www.usgs.gov/special-topic/water-science-school/science

https://www.msdmanuals.com/en-gb/home/hormonal-and-metabolic-disorders/water-balance/about-body-water

https://www.webmd.com/diet/features/water-for-weight-loss-diet#2

https://familydoctor.org/athletes-the-importance-of-good-hydration

https://www.mydr.com.au/travel-health

https://sportmedbc.com/article

Boost your immune system naturally

It is important to be aware of the health and mental benefits of maintaining a balanced fitness and nutrition.

As a mother, fitness instructor, sports nutrition coach, and entrepreneur, I have been extra careful with what I do and what a put in my body towards boosting my immune system and preventing feeling under the water or sick.

A combination of exercise, proper nutrition, sleep and doTERRA natural products has incredibly improved my overall well-being … and it could improve yours too!

Blends and supplements to support the immune system

The following doTERRA oil blends and supplements can help you boost your immune system. The descriptions have been taken from the website www.doterra.com. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

OnGuard ® - This blend is internally used to support the body’s natural antioxidant defenses, and healthy immune and respiratory function. When used topically, it kills germs and bacteria .

PB Assist ® - Probiotic used to support healthy functioning of the digestive and immune systems.

Alpha CRS - This supplement provides cells with essential nutrients and metabolic factors, supporting healthy cell function, vitality, and wellness.

TriEase - This blend is used to maintain clear breathing and help boost your immune system. Each softgel contains equal parts of Lemon, Lavender, and Peppermint essential oils, known for their ability to maintain clear breathing and a healthy immune response when combined together.

Purify - This blend combines six essential oils to create a powerfully cleansing oil. Tea Tree (Melaleuca), Lime, Lemon, Siberian Fir, Citronella, and Cilantro essential oils come together in the Purify blend to help you to cleanse your home, eliminate odors, and protect your family from environmental threats in a safe, natural way.

Other Oils

There are more essential oils that support the immune system, some of which are already included in the blends, so keep this in mind when choosing the oils that work best for you.

Cilantro - Internally used to promote healthy digestion and supports healthy immune and nervous system functions.

Oregano - Internally used to help support the immune system, healthy digestion and respiratory function.

Cassia - It is a "warming" oil that helps promote a healthy immune function when ingested.* Experimental research suggests that internal use of Cinnamaldehyde, a major constituent of Cassia, may support a healthy gastrointestinal tract.*

Marjoram - It is valued for its calming properties and its positive benefits when used during a soothing massage. It also supports both healthy cardiovascular and immune systems when ingested.

Petitgrain - This oil is derived from the bitter orange tree. This essential oil has been used for cleaning purposes and it has been used internally to support healthy immune system and nervous system function.

Copaiba - When taken internally, it may help support the nervous, cardiovascular, immune, digestive, and respiratory systems.

Lime - It provides internal cleansing benefits. It’s also an effective and natural surface cleaner. Lime is frequently used in facial and body cleansers for its purifying properties and uplifting scent.

Melissa - It has long been used to help calm feelings of tension and nervousness, when ingested. Diffusing Melissa oil can help initiate a restful sleep environment. It may also help support a healthy immune system, when taken internally.

Turmeric - A member of the ginger family, Turmeric essential oil is known to hold benefits for the circulatory system, digestive system, nervous system, and immune system.When taken internally, Turmeric oil offers antioxidant support and helps to support healthy cellular function and immune response.

Please contact me for questions, order products, or to become a wholesale rep and SAVE 25% on your doTERRA orders.

Healthy regards,

Diana

info@truecyclingstudio.com I 443-512-8783 I www.truecyclingstudio.com

DNA-based Program Design

By: Jorge Pinargotte

Genetic testing in fitness and nutrition professions provides the ability to design programs so accurate and predictable, that client success - when following the recommendations of a trained professional - is guaranteed. This is perhaps the most exciting change in the health and fitness profession, and True Cycling Studio will provide DNA-based wellness plans to its members starting this winter.

For the past months I’ve been studying to obtain the qualifications through ISSA™ necessary to understand how genetics play a role in creating and designing DNA-based fitness and nutrition programs for our clients. Available genetic reports provide insight into areas such as weight loss ability, exercise responses, macronutrient utilization, training responses, recovery and injury risks. With this knowledge, personalized fitness and nutrition plans can be created. The ability to design programs with greater accuracy that won’t rely on trial and error with clients is a game-changer.

The DNA profile from ISSA’s partner, Genetic Directions, provides:

• Analysis of 36 genetic markers

• Analysis of 16 genetic traits related to weight loss

• Analysis of 12 genetic traits related to athletic performance

• Food recommendations, including macronutrient breakdown and caloric needs

• Nutrient recommendations

• Exercise recommendations, including cardio and strength training

MYTH #1: DNA tests can guarantee weight loss results

Reality: False. The only guarantee of weight loss is a caloric deficit. Some programs tailored to an individual’s DNA have proven to be much more effective than generic programs while others may point to compliance as the driver of weight loss. A recent study published by the European Society of Human Genetics found that dieters employing weight management programs tailored to the individual’s genome lost up to 33% more weight than those following standard, “one size fits all” weight loss programs. However, a study called DIETFITS and published in the Journal of the American Medical Association by researchers at Stanford University Medical School found that low fat or low carb diets didn’t see significant differences in weight loss depending on genetics. So, DNA tests may not cause weight loss, but the good news is they can help personal trainers and nutritionists better assist their clients on zeroing in on the proper nutrition plan.

 MYTH #2: DNA tests can tell you exactly what you should eat

Reality: False. While DNA tests can give you specific recommendations about your diet based on your makeup, your specific expression of your genetics involves interactions between so many other factors. So, DNA tests won’t tell you to eat quinoa for lunch on Tuesdays, but they will tell you how well your body utilizes each of the macronutrients, therefore providing a truly individualized nutrition plan.

MYTH #3: DNA tests are the “holy grail” to answer all fitness questions

Reality: False. While a 2015 meta-study found that the proof was lacking, the evidence is compelling. Rather than a blind trial and error approach of introducing foods and exercise programming, the evidence from the studies indicates that fitness and nutrition professionals can improve their programming and get better results from their clients. Your genetics are the starting point and specific foods and nutrients alter gene expression in major, complex ways, which in turn impact metabolic processes, and therefore, your overall well-being. The DNA-based program allows the fitness professionals to have a starting point and the road map for their clients - not the answer; the answer comes with commitment.

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

Sources:
https://www.issatrainer.com/
https://clinicaltrials.gov/ct2/show/NCT01826591
https://www.eshg.org/index.php?id=home

Staying fit through the holidays

Before you beat yourself up, it’s okay; we’ve all been there, but you must take constructive action in the form of accountability. For example, you will need to consider the difference in calories and macro-nutrients consumed versus your daily plan or requirements. Accountability can be accomplished preemptive to the festivities, during, of course post consumption, and combination of all three. During a recent Nutritional Workshop at our studio, ‘Why am I not losing weight” foundations such as daily hydration, sleep implications and alcohol consumption effects on weight management were discussed.

How to take personal accountability and being successful with a realistic nutritional plan in a society fixated on excess of food, and not good quality, was also part of the conversation. Some simple rules to follow such keeping in motion, indulging minimally, proper mindset, hydration, sleep, etc., will keep you on your fitness track during the holidays as well as when vacationing. Personal trainer, actress, and former bikini competitor Alicia Ziegler, CNS, also knows the importance of planning ahead for a holiday party.

"Don't think that, by not eating all day, you're doing yourself a favor in the calorie-saving department," she says. "You'll be far more likely to go hog-wild at a party if you're starving."

In addition to encouraging proper pre-party nourishment, Ziegler is quick to mention the importance of hydration. "Staying hydrated is key, especially if you tend to find yourself with a cocktail in one hand and a sugary morsel in the other," she says. "If you must splurge, at least eat some fibrous foods in between." Stay positive and continue you fitness routine and fat gains and frustrating weight fluctuations will be minimized.

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

References:

Health.usnews.com. 8 Secrets to Staying Fit During the Holidays. By Cedric X. Bryant, Ph.D., Contributor Nov. 20, 2015.

Bodybuilding.com. Everything You Need To Know About Hydration . By Krissy Kendall, PhD. April 10, 2017

Tips to stay healthy this winter season, and for life!

For over four years I have been using natural products and I am amazed with the results. A combination of exercise, proper nutrition, sleep and doTERRA natural products has incredibly improved my overall well-being … and it could improve yours too!

These are my must-have products. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Deep Blue Rub - perfect for a massage after a long day or an intense workout. Get the oil or the rub.

Serenity softgels - Sleep well without feeling groggy and sleepy the next day

OnGuard softgels - help boost your immune system

TriEase sofgels - to maintain clear breathing and help boost your immune system

PB Assist caps- probiotic defense formula that supports healthy digestive functions and immune system

Supplements - to promote energy, health, and lifelong vitality

Phytoestrogen caps - to support hormone balance. Great for women over 40

Skin care - hydrate your skin and reduce the appearance of fine lines and wrinkles

And last but not least, Carnitine and pink Himalayan sea salt are always in my kitchen.

Carnitine - improve your mood, learning, and memory. Also help your muscle mitochondria burn fat, increase endurance, and recover faster.

Pink Himalayan sea salt - to increase hydration, balance the body’s pH, prevent muscle cramping; improve metabolism, circulation, and libido, among other benefits.

Feel free to contact me with any questions that you may have. Also, to learn how tow SAVE 25% on any doTERRA product.

Healthy regards,

Diana

Why am I not losing weight?

Because 3,500 calories equal about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.  Easy, right?  Then why do many “dieters” find it so difficult, if not impossible to get rid of stubborn extra pounds?  The physiology of human body as it pertains to weight loss (and gain for that matter) involve many interconnected factors that contribute to how our bodies respond to alteration in caloric intake, physical activity, sleep, alcohol consumption to name a few.

Just calorie counting is not always enough as many individuals continue to find it challenging in finding and maintaining their “ideal” weight.  Individuals must keep in mind that not all calories are equal in nutritional value.  A 500-calorie snack fest of potato chips, Coke and Oreo cookies is not the same as a 500-calorie meal composed of skinless chicken breast, steamed broccoli and avocado.  While they both have same number of calories the former is composed of empty calories which contain no nutrients and are detrimental to general health.  The latter on the other hand, include nutrients, fiber, are natural and provide the stimuli (mainly with healthy fats-avocado) to promote fat loss.

Other important contributory factors such as proper hydration, adequate sleep, stress management, alcohol consumption, sugar/carbohydrate effects, medicine effects and even proper supplementation need to be understood, gauged and monitored.  From a coaching perspective these factors are essential in determining initial and continual success in both weight management and overall physical and mental well-being. 

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

Weight loss and fat loss are not the same!

Weight loss and fat loss are related but they are NOT the same.

These factors can influence your weight:

🌡 hormones
💁‍♀️🏻 your cycle
💪 supplements
💦 hydration
😷 foods intolerance
💩 whether or not you've evacuated
🍔 higher or lower sodium intake

Fat loss happens slowly over weeks/months. Chill and focus on FAT LOSS. Schedule your Physical Assessment and check your Body Fat %

👇👇👇👇👇
info@truecyclingstudio.com
443-512-TRUE(8783)