ofallonI was signed up to run my 4th 5K on Saturday in O’Fallon, Mo.  Friday, I had an interview out there, so I went ahead and picked up my race packet.  I had my t-shirt, and my number laid out on the bed.  I had everything except the desire to do it.  I just didn’t feel like it.  Later on, I still didn’t feel like it.  So…I made a decision Friday night not to run.  I wasn’t upset or scared that I couldn’t do it, I just didn’t want to. My heart just wasn’t in it.  So I asked myself, if you don’t go to this race in morning, are you going to beat yourself up about it? I decided that I would not, sooo…I didn’t go.  I know that’s not good news for “carlifierce.com” But it’s not like I haven’t been working out at all, I did another trial fitness class with my Big Little Sister since I used the Little Sister last time.  She thought I did a really good job, and believe me, if I didn’t she would’ve told me.  I forgot to explain to her that everything was just pretend in the practice classes.  I cracked up laughing when she was excited about the make-believe handout I had for the class with tips on how to drink more water. 

I did however attach it below for you guys….My fitness class called “Your Body is His Temple” class started tonight at church.  It was so FUN!  I really enjoyed teaching it.  I think I had about 10 or 12 students.  I started the class with the real handout and a group discussion about water.  Then I had all of my stretches and exercises printed on my little cheat sheet that I kept beside me on the floor.  After class everyone told me I did a great job.  It’s still funny to me that I’m 200+ pounds teaching a fitness class and nobody questions it! My first official class with real people and real handouts was a success even with me as an unofficial instructor.  I think sometimes we underestimate our own abilities and strengths. Several of them said once a week is not enough and they want more…. Even though it’s something that you seemingly would not be good at, you can be.

The Real Water Handout….

Reasons to Drink Water

1.       Jesus said that He is “living water”. Everyone who drinks physical water will thirst again, but the one who believes in Jesus will never thirst spiritually. He is the water from heaven to quench the thirsty soul. [see John 4:10-14]  Without PHYSICAL water, we will die physically

2.      Water is absolutely essential to the human body’s survival. A person can live for about a month without food, but only about a week without water.

3.      Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.

4.      Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.

5.      Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.

6.      For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.

7.      Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.

8.      Water can prevent and alleviate headaches.

9.      Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.

10.   Water aids in the digestion process and prevents constipation.

11.    Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.

How to Drink More Water



1.      Determine how much water you need. You’ve probably heard the “8 by 8” rule – drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) – but the amount of water a person needs varies depending on his or her weight, activity level and climate.

2.      Measure your daily intake of water. Do this for a few days. If you find that you’re drinking less than the recommended quantity, try some of the following tips.

3.      Carry water with you everywhere put it in a bottle or other container. ( I ALWAYS do)

4.      Keep a glass or cup of water next to you whenever you’ll be sitting down for a long time, such as when you’re at your desk at work. Drink from it regularly as you’re working.

5.      Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you’ll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday. (A little extreme, but it’ll work!)

6.      Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2] Fortunately, all toothpaste contains fluoride, so if you brush twice daily you won’t need fluoridated water.

7.      Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.  “Beyonce Water” – Cucumber & Lemon

8.      Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) – one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water.

9.      Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you’re dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.

10.  Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain’s function first, which can become very dangerous (especially in extreme conditions).

1 Comment
  1. ” It’s still funny to me that I’m 200+ pounds teaching a fitness class and nobody questions it!”

    Nobody cares who takes the class provided the person is fit enough to demonstrate what needs to be done without making it look like a chore AND is also living by what they teach and hence, make a change themselves. It is actually more motivational to be working out with someone who is also making changes rather than being pontificated at by a stick insect who has never had to follow their own advice! You’ll be able to form an awesome bond with these people. 🙂

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