Importance of Hydration and One Simple Step to Drink More Water

Importance of Hydration and One Simple Step to Drink More Water
Why is drinking water so important?

I'm sure you have learned at some point that 70% of our body is made up of water. We need water to survive and thrive. But there are more benefits to staying hydrated! 

What are these benefits? Let me share with you!

1) A hydrated body has a higher blood volume. When your blood volume is in a healthy level, nutrients can move throughout your body swifter and easier. Hydration is good for heart health, and all things blood flow. If a healthy heart and body isn't enough of a reason for you to start drinking more water, I don't know how else to convince you! 

2) Hydration helps suppress your appetite. Have you ever felt unsatisfied after a meal, or get hungry immediately after you have eaten? Dehydration might be the culprit! I recommend drinking a glass of water with every meal to make sure you are getting enough water in throughout the day. If you find that you are still snacking too often, start drinking water to suppress your appetite. This will help you determine whether your body was hungry, or just craving water.

3) Hydration keeps your joints healthy. Your joints have their very own lubrication system that keeps things from rubbing together in an uncomfortable way. Drinking plenty of water will help that lubrication at a healthy level! 

4) Water promotes healthy skin! Whether you struggle with acne or dull skin, water helps flush the toxins from your skin and bring out a natural glow! Your skin is the biggest organ in your body! So take care of it, and give it the nutrients it needs to stay plump and alive. 

5) Hydration helps you get rid of toxins in your body. Drinking plenty of water aids your body in getting rid of unnecessary waste. Give your organs the boost they need!

If you have a hard time drinking water, here is my favorite tip to help you! 

Get a water bottle that you LOVE. This is a simple, but effective step you can take to drink more water throughout the day. 

I love THIS one from amazon. It comes in all sorts of colors and motivates you throughout the day!

Watch the video below, where I explain all things hydration!

Ten Ways to Track Your Progress Using Everything But the Scale

Is the scale a place that gives you anxiety?

 If you've gotten too obsessed with the same number on the scale, this blog is for you! I have put together ten ways to track your fitness and health progress using everything but the scale!

1. Measurements

Using a tape measure around your shoulders, chest, waist, hips, thighs, and calves can show you how many inches you have lost or gained! These measurements directly correlate with how your clothes fit you and how much fat you have lost or muscle you have gained.

2. Body Fat Percentage


Your body fat percentage can determine your health and fitness WAY more accurately than your weight does. And no, I am not talking about BMI.

You can track your body fat percentage in a lot of different ways. Not all of them are 100% accurate, but if you use the same method each time, you will be able to track body fat lost or gained!

3. Muscle Gain

Do this using the same method to calculate body fat percentage.

I'm going to debunk the myth that muscle "weighs more than fat." It isn't true. But muscle is more dense than fat, taking up less overall space than fat would. So muscle gained = progress gained.

4. Strength Gain

Make sure to keep track of the weights you start with and compare the numbers when you begin to feel stronger and healthier! 

5. Endurance Gain

Cardio and high rep schemes are hard, especially when you start on your fitness journey! Keep track of the time it takes you to run a mile (or something along those lines, if endurance is something you wish to gain), and continue to compare how much better you feel each time you run!

6. Clothing Size and Fit

If your clothing size or fit changes at any point, I think we can attribute it to your hard work! 

7. Journaling your Confidence Levels

Journaling is a helpful tool! When you first start, write down where you are mentally and how confident you are day-to-day. I know that once you begin to see changes, your confidence levels will rise! 

8. Journaling Your Energy Levels

Once you start to prioritize your health, energy levels naturally begin to increase. Journaling is an easy way to track it!

9. Flexibility Gain

If you can touch your toes but couldn't when you started, that's progress! 

10. Progress Pictures

Snap some pics when you begin and every two weeks along the way! You will SO appreciate that you took the time to do this. It's hard to see small changes when you are looking at yourself in the mirror every day. When you have a side-by-side comparison between a couple of weeks or even months, you'll be surprised at how much your body has actually changed!




Keep these things in mind next time you step on the scale! 

If you are looking for more tips and tricks, check out our community Facebook group, Find Your Vigor!

Watch this video explaining all the tips above!

Why I Took My Confidence Back

Why I Took My Confidence Back
Hey all! Welcome to my very first blog post! I am excited to share my thoughts about fitness, wellness, non-toxic living, and finding confidence!

First, let me introduce myself and why I decided to start a blog!

You could say I have lived in a gym my entire life. So when it comes to fitness, it is ingrained in me. I grew up in Idaho in a gym my parents owned and have always loved sports and learning about the human body.

Because of my passion for learning about how our bodies work, I decided to pursue a B.S. in Biology at Northwest Nazarene University. Throughout my four years at university, I also competed as a hammer thrower for the track team. I loved it! Unfortunately, I got injured during my freshman year and was injured for the rest of my college career. My hopes and dreams of moving on with hammer throw after college were no longer, and I didn’t know how to handle it. No matter what my potential might have been starting out, it was no longer significant.

I don’t know about you guys, but I always thought I was created for something great. My injury couldn’t be all I was destined for! I didn’t want my plans to change; how would I impact the world? How was I going to leave my mark? How was I going to inspire women?

It was at this point that I realized how insecure and insignificant I felt. I was constantly comparing myself to others, and nothing I did could help me come out of this low place. I was stuck in a deep hole, empty of confidence, self-worth, and love for myself.

There came the point when I decided I had enough of it, and I didn’t want to let those feelings of worthlessness take over my thoughts any longer. My journey to becoming my “best self” started when I decided to shift my mindset.

Once I figured out how to build myself up rather than tear myself down, that’s when everything fell into place for me. I finally found out how I could empower women!

I want to help other women do the same for themselves what I was able to do! Deciding to live in a “health-conscious” way is just the first step to your greatness. I’m here to guide you through your journey to living out your fruitful and non-toxic life!

I am starting a couple of different Facebook groups for community and support. The goal is to get all members of the groups to work together to build each other up. I have found that creating a community centered around empowerment is so helpful in my clients’ success! I wanted to create a free option for all of you, so make sure you are on the lookout for them!

Never hesitate to reach out to me for questions or advice!

And always remember,

You are WORTHY. You are LOVED. You are BEAUTIFUL. Don’t let anyone tell you differently.