Welcome to the first edition of the JA Fitness newsletter. The idea of this newsletter is to provide you with information about health and fitness. If you choose to follow the advise, that's great. If you ignore it but come back to it in a year's time, that's fine too. The old copies of my newsletter will be stored on my website, so you can always find out certain information when it is needed. I have found that no-one responds to nagging or bullying into changing a lifestyle, they will do it when they are ready.
Have you conveniently forgotten about your New Year resolution? Does making a big change seem too much to cope with? Why not start with one change that is easy to do and the benefits are quick to see. Try gradually substituting your usual drink for a glass of water through the day. Don't start by immediately drinking the recommended two litres, build it up. You may find that you start by having to visit the toilet more than usual, but stick with it and your body will learn to regulate itself.
75% of the body is made up of water. It transports hormones, chemicals and nutrients to the body's vital organs. So the higher the levels of water in your body, the more efficient it is.
Water consumption should not be confused with liquid intake. Tea, coffee and fizzy drinks do not count. Still water is the only thing to drink. You can add squash or fruit juice to improve the flavour, but not bubbles or caffeine. Hot water is acceptable and could substitute for a tea or coffee.
Tap water is not always as pure as it should be, but don't spend lots of money on bottled water. I have a water filter jug which I keep topped up and is a much cheaper option, add some ice if you prefer it really cold.
If you are trying to lose some weight then water is very helpful. The brain makes you think you are hungry, when you may in fact be thirsty. When you feel hungry, try drinking a glass of water first.
If you are exercising you should always keep some water with you, even if you are simply going for a walk. As you exercise you will use up the fluids in your body and these need to be replaced.
I know that this will take a great deal of will power so build up gradually, until you find you naturally sip water throughout the day. By the end of a month this should come naturally and the benefits will be enormous:
* You should feel more energetic
* Your brain should function better
* Your digestive system should be more efficient
* Your skin should look healthy and glowing
* Your appetite should be more regular
* Any headaches or joint pains should be reduced
The general rule is that if your urine smells yeasty and is dark in colour you are dehydrated. Your urine should be relatively colourless and odour free (sorry for the gory bit, but it had to be said!)
I would really be interested in your experiences. Perhaps you would let me know how you are getting on. If you feel yourself lapsing, look at how you feel now against how you felt when you started. Do you feel better? That should keep you motivated. A diary might help with this.
I will send a new subject each month. If you do not wish to receive the newsletter please send me a message on info@jafitness.co.uk Likewise if you know someone who would benefit from fitness advice please send me their address.
I hope you enjoy this advice and that it helps to keep you fit, healthy and happy.
Good luck
Jane Ardley
Issue One
Spring 2005