Water, H2O, Agua

How much water should you be drinking?
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  • The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
  • Why not make all your beverages water?
Are you getting enough water during the day?
  • Keep track of the amount of water you drink for one day
  • Write it down or use an app like MyFitnessPal
Why is water so amazing when you drink enough? (borrowed from Mangosteen Natural Remedies)
  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Many people around the world would give to have the oppurtunity to drink fresh clean water everyday whenever they want.
Dont like water the spruce it up with lemon limes and cucumbers!

Make Your Walk a Workout
How to start (and stick to) a walking program, whether you’re new to exercise or already fit.
When I was in college we started a community walking program.As one of the simplest exercises, walking requires no equipment aside from a good, supportive pair of walking shoes. “Exercise doesn’t have to be hard to be effective,” says Julia Valentour, MS, exercise physiologist and program coordinator for the American Council on Exercise (ACE). “The recommended 30 minutes can be broken up into two, 15-minute sessions or even three, 10-minute sessions, making it easy to weave into a busy lifestyle.”
Weight loss isn’t the only benefit of a walking program. Regular walking helps lower cholesterol, reduces the risk of type 2 diabetes, increases bone strength, and improves circulation.
“Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life,” says Timothy Gardner, MD, past president of the American Heart Association.
Starting a Walking Program.
Check with your doctor before starting any new exercise program if you’ve been inactive for a while.
To start your walking program:
Establish a baseline, says Courtenay Schurman, MS, CSCS, author of The Outdoor Athlete. “If you’ve been sedentary, start walking three times a week at a stroll for 20 minutes.” Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.
Choose distance or time. Some walkers focus on distance, others target time. “Ultimately, it’s about speed,” Schurman says. “If you can walk five miles but it takes you five hours to do it, it’s not a fit level of work. So use both distance and time, as well as heart rate.”
Check the intensity. Exercising at a particular heart rate percentage enables you to gauge the difficulty of your workout.
You can check your heart rate by manually checking your pulse or purchase a simple heart rate monitor. Keep in mind, however, that the traditional heart rate formula standards do not fit everyone. “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate, but this may not be enough if you’re fit,” Schurman says.
Or use the “talk test” to gauge your exercise intensity. “If you can string together six to eight words or chat briefly, you’re in your aerobic zone,” Schurman says. But if you find yourself gasping for air, lower the intensity. If you can say several phrases with one breath, you may not be working out hard enough.
Here are simple ways to keep your walks interesting and help you stay motivated:
Wear a pedometer. Bit by bit, boost your daily steps. “Wear a pedometer for a week to see what days you have the most number of steps,” Valentour says. “Then try to repeat the activities of that day and add another 500 steps the following week.” Keep it up until you reach 10,000 steps a day.
Keep a walking journal. It serves as a motivator by allowing you to see your progress, Valentour says.
Get a walking partner. “A walking buddy provides accountability. Neither wants to let the other person down,” Valentour says.
Sign up for a race or charity walk. It gives you a goal to shoot for, which may motivate you to stick with a program.
Find support online. Programs such as the American Heart Association’s StartWalkingNow.org program have helped thousands of people to get started walking. Designed by the American Council on Exercise, the free online program includes a monthly newsletter with health tips and recipes, an online activity and nutrition tracker, access to an online journal, as well as the ability to connect with others for support and motivation. A search option also allows you to look for walking paths in your area.
“You simply go online, register, and take a quiz,” Valentour says. “You’ll receive a 12-16 week downloadable program.” Beginners start with five to 10 minutes; advanced exercisers start with more challenging options.
Tips to Make It More Challenging
If you’re already fit, walking may seem too easy. But it’s easy to kick up the intensity for a more challenging workout. Here’s how:
Speed up. “The easiest way to up the ante is to simply walk faster,” says Therese Iknoian, MS, author of Fitness Walking. You may even want to try race walking, which uses more muscles and, therefore, burns more calories. Brisk walking at four miles an hour burns 334 calories and strolling at three miles per hour burns 221 calories, acc
ording to the American College of Sports Medicine. “Remember to pump your arms but keep the movement compact,” Iknoian says. “The larger the arm swing, the harder it is to move them faster.”
Head for the hills. Walking up hills also increases intensity, as does lifting the incline on a treadmill. But don’t hon to the treadmill as you walk or you’ll negate the benefits, Iknoian says. “You don’t want to look as if you’re waterskiing.” Hanging on makes your body perpendicular to the treadmill, so ergonomically you’re walking on flat ground.
Change the surface. Consider changing your walking surface for a greater challenge. “Walking on trails and maneuvering around rocks increases muscular demand,” Iknoian says. Snow, sand — even grass — makes walking more of a challenge.
Use Nordic poles to get upper body muscles involved. “You increase the cardio workout when using poles, plus they take the stress off of knees when walking downhill,” Iknoian says.
Add resistance with a weighted backpack or weight vest. “If you use a backpack, fill it with water, sand, or kitty litter so the weight distributes evenly,” Schurman says. “Avoid ankle and hand weights, which can change your gait and can set you up for injury.”
8 Safety Tips for Walkers
Keep safety in mind when you walk outdoors. Follow these basic rules:
  • Walk with a buddy whenever possible.
  • Carry your name, address, and a friend or relative’s phone number in your shoe or tied to a lace.
  • Wear a medical bracelet if you have diabetes, an allergy, or other condition.
  • Carry a cell phone and let a friend or relative know your walking routes.
  • Avoid deserted or unlit streets, especially after dark.
  • Do not use headsets that prevent you from hearing traffic; and walk against oncoming traffic.
  • Wear reflective material and/or carry a flashlight to others can see you.
  • Carry a whistle or noisemaker or pepper spray in case of an emergency.
Above all, make walking fun and you’ll be more likely to stick with it.
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My Basic Workout

Found my old workout Journal from back in 2009 …..This is my basic workout split when I first started out: Got to start somewhere! Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life! www.facebook.com/maguirefirefitness
5-10 minute warm-up on the treadmill
Monday (CHEST)
  • Machine Chest Press 4×12
  • Machine Flyes 4×12
  • Dumbbell Incline Press 4×12
Tuesday (BACK)
  • Hyperextensions 4×12
  • Lat Pulldowns: 4×12
  • Seated Row 4×12
Wednesday (ARMS)
  • Alternating Dumbbell Curls 4×15
  • Machine Tricep Press 4×25
  • Tricep Extensions 4×20
  • Dumbbell Overhead Tricep Extensions 4×20
Thursday (SHOULDERS)
  • Dumbbell Front Raises 4×12
  • Lateral Raise Machine 4×15
  • Machine Shoulder Press 4×15
  • Seated Rows  4×20
Friday (LEGS)
  • Leg Press 4×12
  • Lying Hamstring Curl 4×12
  • Leg Extension 4×12
  • Lunges (dumbbell) 4×20
  • Calf Raises 4×20
  • Stability Ball Hamstring Curls 4×20
(ABS) every other day
  • Roman Chair Leg Raises 4×15
  • Machine Crunch 4×25
  • Russian Twists (w/ medicine ball) 4×25
  • Cable Oblique Twists 4×25
  • Stability Ball Crunches 4×25
  • Leg Raises (w/ stability ball) 5×20
(CARDIO) everyday: 45 minutes on the treadmill or stairmaster (after strength training)
Saturday (FULL BODY or REST DAY)
Sunday (REST DAY)
*please understand this isn’t intended for everyone. Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life!
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Sweet Potato Tuna Patties

These sweet potato-tuna cakes are infinitely healthier, but just as delicious! They are also remarkably easy to whip up and can be made in advance. It’s very low-fat, and quite filling! A nice trick to have up your sleeve!

Sweet potatoes are very fashionable lately: it seems to me that I see recipes including the lovely orange root veg all over the place. They contain more potassium than bananas and are very rich in vitamins A and C, iron, calcium and protein, so sweet potatoes are a pretty kick-ass vegetable. Not to mention that their unique taste make them very versatile. They can be use as an alternative to good old regular potatoes in savory dishes, but they are also often used in desserts!

This is an especially good recipe to have handy if you are lazy, or having really long work days that leave you little time to get cooking. It comes together very easily, and you could play with the spices to your heart’s content, and even shake it up by using canned crab meat instead of tuna! Use cilantro instead of dill, finely grated fresh ginger instead of nutmeg and lime juice instead of Tabasco, and you have a great Asian twist on the original recipe! Serve them with ketchup or sliced avacado, or even with a squirt of Sriracha if you can take the heat.

Ingredients:
A medium sweet potato
Two 7oz cans of chunk light tuna packed in water
A teaspoon minced garlic
¼ cup diced red onions
2 tablespoons of olive oil
Pepper for taste
Directions:
Peel sweet potato and slice into 4-5 equal sections. Boil sweet potato sections in water for 10-15 minutes or until fork tender. Drain potato add into a large bowl and mash with a fork. Open canned tuna and drain excess liquid and add to bowl along with garlic, onions, salt and pepper. Mix all ingredients and form patties. Heat non-stick pan and add oil. Cook patties 1-2 minutes both sides.
Nutrition Facts:
Serving size 3
Amount per serving
Calories 217
Fiber 1.3 grams
Protein 22.7 grams
Carbohydrate 8.7 grams
Fat 10 grams
Sugar 1.8 grams
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Transformation Tuesday 

 I still got the Greek hips and legs but no more extra love on them! This photo is a 6 year difference!!! I’ve kept the 70 lbs of extra weight I obtained from the 100lb weight gain I had while pregnant off for 6 years!!! How?!? No diet, no pills, etc. Just hard work and putting myself back on a healthy lifestyle & regaining the “I can do this” mentality!!! Eliminating stress of a horrible abusive relationship and loving myself again helped too! I did this while being a single mom going to school full time & working, I made it work!!!! Diets don’t last but a healthy lifestyle does! And this is proof!!! If you want LONGTERM results you need to learn how to live a healthy lifestyle!!!

“SHE DESIGNED A LIFE THAT SHE LOVED.”

 This quote is by far my favorite and everything changed for me when I realized I could do exactly that…design a life that I love. Be the artist to your life masterpiece! 

Most days you will find me in my workout gear helping change lives at my kitchen table while drinking my morning shake usually right after my morning cardio. Or driving around in my car with a crazy kid doing school drop-offs, field trips, watching my child learn how to play ball better than the season before. But, every once in awhile I get to dress up . I get meet so many people moms, students, doctors & help them start to change lives with me. I get to wear some of the BEST “hats” every day and to me, THIS is a life that I LOVE! Follow me and my journey and if your interested you can join in too! Search Maguire Fire Fitness
#shedesignedalifesheloved#startyourlife #momlife #fitfam#fitspo #beyourownboss #momboss #fitness #fitmom #fitspo #happiness