Core Training Programs

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Core Hydration

“Water is the only drink for a wise man.”
-- Henry David Thoreau

Water helps nearly every part of the human body function efficiently. Considering that our bodies are almost two-thirds water, it is important to understand water's role in healthy lifestyles. The following are just some of the things water does in the body:

  • Brain is 75% water / Moderate dehydration can cause headaches and dizziness

  • Water is required for breathing

  • Regulates body temperature

  • Carries nutrients and oxygen to all cells in the body

  • Blood is 92% water

  • Moistens oxygen for breathing

  • Protects and cushions vital organs

  • Helps to convert food into energy

  • Helps body absorb nutrients

  • Removes waste

  • Bones are 22% water

  • Muscles are 75% water

  • Cushions joints

How much water do I need?

Muscle tissue is comprised of over 70% water, and it serves an important role in all cellular activity, so we would say it's really important! A higher protein intake, so popular with today's low-carb/high protein diets, requires more water to help clear your body of waste products such as ammonia and urea. Sweating from intense workouts also causes you to dehydrate and lose more water.

  • Hydration is very important for maintaining healthy skin.

  • Hydration is the main solvent for vitamins and minerals.

  • If you are getting dehydrated, your weight will drop from the loss of water.

  • Hydration is key to maintaining a healthy lifestyle. Hydration is important for all people whether working, playing sport, at home, socialising or simply going about a busy day.

  • Hydration is the most fundamental factor in wellness and has been, to date, largely overlooked.

  • If you are losing body salt and drinking too much plain water without salt, you will gain weight

How To Determine Your Water Needs:

To stay adequately hydrated, multiply your bodyweight in pounds by 0.55-that's about how much water you should drink in ounces everyday. For example, a 200 lb. person needs about 110 ounces of water daily. This is about 10 to 12 glasses of water depending on the size of the glass.

Advances in modern technology provide us a clear picture of body hydration levels.
The Digiweigh Infrared Body Fat & Body Water Scale makes it possible to read body water as a percentage of overall weight. Total body water (TBW) is a measurement of intracellular and extracellular fluids in all compartments of the body. Your optima hydration level is:

Women - 55%-60%

Men - 60%-65%

How To Hydrate with Chia Seeds


Chia Seeds are tiny black and white seeds that used to be a staple food in Aztec and Mayan times. They are now experiencing a resurgence in popularity due to their wonderful health benefits.
Chia seeds are indeed a superfood. They have

  • 2x the amount of protein of any grains
  • 3x the amount of antioxidants of blueberries
  • 5x more calcium than milk
  • 2x the amount of potassium in a banana
  • 3x the iron of spinach

Chia seeds are also loaded with Omega 3 and Omega 6 fatty acids and have trace amounts of boron, which is an essential mineral to help transfer calcium to the bones.

Drink Your Chia Seeds

You can add chia seeds to a glass or bottle of water and drink them. As a matter of fact you can add them to any beverage you choose: tea, orange juice… anything. If you are adding them to a liquid it is best to add them to the drink, stir them up and let them sit just for a minute or two so that the seeds have the opportunity to soak in the liquid.

You can let them sit for longer. If you do they will turn into chia gel which you can eat by the spoonful. The gel will still taste like the drink you put them in and you can seal it in a container and store it in the refrigerator to eat at a later time. One of the most common ways to eat chia seeds is to soak them. They absorb large amounts of liquid very quickly, usually within 10 minutes. You can make basic chia gel by adding 1/3 cup of seeds to 2 cups of water. Stir well so that there are no clumps and then leave it in a jar with a lid and eat a spoonful whenever you want.

Chia seeds are definitely a great addition to your hydration and diet. With a few spoonfuls a day added to your drinks or foods you are already eating, you will soon start to notice the great health benefits chia seeds have to offer.

Water Meditation

Water is the great purifier of life. Water is used to clean away dirt. In addition to its cleansing qualities, water has a meditating and powerful function. Have you heard about "The power of intention"? This is what water meditation is all about: this daily exercise will discipline your mind and condition your subconscious to help create your mental reality. Whatever your personal goals are, they will become more real and powerful if you meditate and focus. your mind on your goals while drinking water. Your thoughts create actions and actions create reality.

  1. As soon as you wake up in the morning, take one drinking glass in each hand. Fill the glass in your left hand with "Living Water" (see next page). The glass in your right hand represents your mind; the glass in your left hand represents your body.

  2. Pour the water from glass to glass 10 times. Listen to the sound: it provides a soothing and relaxing experience. Mentally say "mind" as you pour the water from the left glass into the right glass and say "body" as you pour the water from the right glass into the left glass. The back and forth pouring infuses the water with oxygen.

  3. Finish by pouring all of the water into the right glass (representing your mind), close your eyes and begin to drink the water very slowly. While you are drinking, imagine becoming an ideal person with the following attributes:

    Gentleness - Moderation - Persistence - Optimism - Concentration - Respect - Discipline

  4. While breathing slowly, feel the fresh and positive energy of the water flow through your body.

  5. 5. Once you finish drinking the water, slowly open your eyes and fill the right glass with "Living water" (read the article "Living Water" at www.mastermoves.com).

  6. Pour the water from glass to glass 10 times, saying "body" as you pour the water from the right glass into the left glass and "mind" as you pour the water into the right glass.

  7. Finish by pouring all of the water into the left glass (representing your body). Close your eyes and begin to drink the water very slowly. While you're drinking, imagine the ideal characteristics of your body:
    Relaxed - Flexible - Coordinated - Fast - Strong - Resistant

  8. While breathing slowly, feel the fresh and positive energy of the water flow through your body.

  9. Once you finish drinking the glass of water do the following:
    -Slowly open your eyes.
    -Leave the glasses aside.
    -Inhale deeply through your nose and hold your breath.
    -Close your eyes
    -Make a fist with your dominant hand.
    -Imagine the accomplishment of your most important goal, then bring your fist in front of your head and clench your hand harder.
    -Release your breath slowly and completely through your nose.
    -Open your eyes and look at your hand opening slowly and visualizing your goal on the palm of your hand.

Introduction to Core Exercises

 
 

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