Island Pilates by Rose

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Water your body + bonus

hydrateOn the first day of this week’s challenge, you will keep track of the number of cups of water that you drink. (Use the food journal to help you.)

Try to add two cups on the second day, two more on the third day, and so on until you reach 12-16 cups (3 to 4 liters).

Then maintain that level for the rest of the week. As part of this challenge you will add 1 glass of water after any glass/bottle of alcoholic beverages (e.g 2 glasses of wine = 2 glasses of water).

  • 4 cups (8 oz each) = 1 Liter
  • 16 cups (8 oz each) = 1 gallon = 4 Liters

Your body depends on water for survival.
Did you know that water makes up more than half of your body weight? Every
 cell, tissue and organ in your body need water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Take for example, the brain consists of 90 percent of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headaches or migraines.

Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear,
 nose and throat tissues. Your body needs water to repair muscle tissue and help your hormones work properly. Water is essential in helping you reach your ultimate fitness goals and for overall health and longevity.

What’s more, drinking water means we’re not drinking unhealthy beverages. Thanks to clever advertising and bottle labeling tricks, sometimes we unconsciously turn to soda and juice to satisfy our thirst… when all we wanted was a refreshing glass of H20.

You lose water each day when you go 
to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot like here on the Island, when you exercise with Rose, when you drink caffeine or alcohol or if you have a fever. If you
 don’t replace the water you lose, you can become dehydrated. At the point when you realize you are thirsty, you are already dehydrated, even mild dehydration can drain your energy and make you tired.

Did you know that lack of water is the number one trigger of daytime fatigue?
Keep a bottle of water with you at all times. Often we think we are hungry but really we are dehydrated and in need of fluids. Water will increase your body’s ability to burn calories and also acts as a detoxifier, allowing your body to get rid of waste products.

As a rule of thumb, we should drink a minimum of ½ our body weight in ounces. For example, if you weigh 222 pounds, you should be drinking 111 ounces of water each day. There are 8 ounces in a cup, 16 ounces in a pint.

You can do the math.

Taking in more water is an added bonus but be sure to get in at least your minimum recommended amount. However, start slowly, too much water can flush the electrolytes out of your body.

Some Ways to Drink More Water
1. Keep a Water Bottle With You. Having water easily accessible makes it more likely that you’ll drink it. Choose your water bottle as carefully as you would choose a pair of sunglasses or other must-have accessory. It’s something you’ll always want to have with you.
When choosing a bottle, make sure that it’s made of glass, and not plastic, so that that there’s no risk of chemicals leaching into your drink.

2. Use Rubber Bands. Once you’ve determined how much water you need to drink, use rubber bands to keep track of how much water you’re drinking. For example: If your goal is to drink 100 ounces of water a day, and your water bottle holds 20 ounces, wrap five rubber bands around your water bottle in the morning.
Each time that you empty the bottle, take off a rubber band and refill the bottle.
Your goal is to take off all five rubber bands by the end of the day.

3. Set Water Triggers. Set triggers to remind you to drink water. Here are some examples:

  • Take three sips of water from your water bottle every time your phone rings.
  • Drink a glass of water just before you start getting dressed for a workout.
  • Drink a glass of water as soon as you get back from a workout.
  • If you’re watching television, take a drink of water each time a commercial comes on.

4. Set Alarms. When you’re very busy, you may need a hydration nudge. Use the alarm that comes with your cell phone and set several alerts–set one or two hours apart–that will remind you to drink water. Each time the alarm goes off, get up, stretch, and drink a glass of water.

Or schedule it, drink two cups immediately upon waking, then two more by 9 a.m., four cups by noon, four more cups by 3 p.m., and four more by 6 p.m.

5. There’s An App for That. If you keep forgetting to stay hydrated, turn to your iPhone for help. Download a free app like Hydro or Waterlogged. These apps will remind you when you need to drink water, and they’ll help you keep track of how much water you’re taking in.

6. Water from a big jar. Instead of filling up your bottle/glass just using the filter try to pour some water in a big jar and make the process of filling up faster. The use filter can be slow sometimes.

7. Make Infused Water. If plain water bores you infused water:

  • Add fresh lime or lemons.
  • Add whole fresh fruit such as berries, orange, apple slices, or mango
  • Add fresh cucumbers
  • Add your favorite herb such as Mint or Cilantro by themselves or with your fresh fruit. (Mint with a touch of lime is delicious!
  • To aid in digestion, add fresh ginger with a touch of lime.

8. Track Your Results: See if increasing your water intake this week helps you . . .

  • Have improved mood and mental clarity
  • Have more energy when exercising
  • Feel less hungry or inclined to drink non-water beverages

lemon-lime-waterBONUS Challenge 2: LIME WATER IN THE MORNING: As soon as you wake up in the morning, drink a half a cup of room temperature water and juice-in half a lime or lemon.

So, why not take this hydration challenge one step further, for even better health, by adding some lime water in the morning to kick-start your day?

Our BONUS Lime Water challenge is toLook through the top benefits we’ve listed below and find the one benefit that will motivate you to start incorporating lime water into your daily life then commit to one week of lime water (half of a lime a day with water).

Let us know what you experienced.

This BONUS challenge helps to build up your immune system, giving it a much-needed boost by fighting off infections and inflammations. Moreover, done on an empty stomach, it cleanses the body and flushes out your system, which promotes weight loss and is a safe and effective way to manage your pH levels and achieving healthy alkalinity may benefit in bone health, reduced muscle wasting, decrease chances of hypertension and strokes, improved cardiovascular health, and improved memory.

Some Ways In Which Lime/Lemon Water Helps Your Health:

  • Joint Pain and Swelling: Lime water helps to reduce the amounts of uric acid in our joints, thus reducing inflammation. It is extremely beneficial for people with arthritis, since it reduces the pain.
  • Weight loss: Lime water will help you maintain a healthy weight and regulate your blood sugar. The pectin contained in it can also fight off those cravings, thus will make you eat less throughout the day.
  • Immune System: Lime water supports our lymphatic system as well, which works in conjunction with our immune system and has many antiviral and antibacterial effects, since it is rich in vitamin C, which makes it a superb remedy for colds and flu.
  • Acne: The consumption of lemon water in the morning will help to metabolize the acidic temperature of your body, and thus it will prevent those annoying breakouts.
  • Constipation: Drinking lemon water can prevent and get rid of constipation, for it promotes regular bowel movements. Undoubtedly, lemon water is great for your digestive health.
  • Kidney Stones: People often forget this benefit of lemon use. Lemons contain potassium which increases citrates in your urine, and in that way, it prevents the forming of oxalate, and flushes out kidney stones.
  • Fibromyalgia: People dealing with exhaustion from fibromyalgia can drink lemon water in combination with Yoga/Pilates stretches in order to feel some improvement.
  • Muscle Soreness: Drinking lemon water can reduce the pain in sore muscles substantially. So, after hard workout, do not forget to consume it.
  • Alcohol Cravings: Kick that alcohol craving by drinking lemon water at parties.

*avoid plastic squeeze bottle of lime/lemon.


Please feel free to contact me if you have any question or any difficulty with this challenge: (+501) 616-3250 or  — Thaiane “Thai” Ribeiro


Author: robertjhawkins1

Adventurer, world explorer, thrill seeker ... not really. Just a guy who spent nearly 40 years writing and editing for newspapers and one really good news website. Well, that's over. And so is the struggle to live well in the USA. My wife, Rose Alcantara, and I moved to Belize in early 2014. It has been an amazing adventure but there is always so much more to learn. You'll find out about our life on Ambergris Caye on this blog, oftentimes exactly when we do. So stick around. You can also learn about Rose's new venture Island Pilates by Rose at

One thought on “NUTRITIONAL CHALLENGE 2015 — Week Two

  1. Pingback: NUTRITIONAL CHALLENGE 2015 — Introduction | Island Pilates by Rose

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