Why is water so important?

Why is water so important? Water is integral to humans we need it to survive. Apart from oxygen, water is the only other constant bodily requirement without it we can only survive for a few days. Our bodies are made up of 50-75% water. We lose water throughout the day by breathing sweating and digestion. Other factors that affect water loss are exercise, illness, travel and dehydrating sugary foods and beverages.

The body needs water to:               

  • Maintain cell health and integrity
  • Flush out toxins    
  • Help digest and aid in constipation
  • Regulate body temperature
  • Aid in weight loss
  • Promote healthy skin
  • Keep muscles and joints hydrated
  • Maintains brain and most bodily functions
  • Relieve fatigue

Signs & symptoms of dehydration:

  • Dry mouth
  • Low blood pressure/high blood pressure
  • Dizziness
  • Migraines
  • Dry skin
  • Fatigue
  • Diabetes
  • Muscle cramping

 It is important to rehydrate by drinking fluids and eating foods that contain water.How many glasses of water should we drink each day? Many say to drink eight 8- ounce glasses per day. This is a great starting point and easy to remember. However many factors affect this number including current health, exercise/activity level, age, weight and where you live. Current data tells us that the adequate daily fluid intake for men is about 3.7 liters/day and for women it is 2.7 liters/day. If you are pregnant or nursing you may want to consult with your physician about fluid intake. Your body will be using more fluids especially if you are breastfeeding.


Water Hacks:

  • Add more fruits and vegetables to the diet (some fruits and veggies contain more than 90 percent water!)
  • Keep water on your nightstand, wake up have a glass of water, go to bed have a glass of water
  • Use an app to track your cups
  • Add flavor (citrus, cucumber, mint leaves, berries)
  • Get a decent water bottle, mark your water bottle with timed goals
  • Set a timer on your phone with a reminder
  • Wrap 6 elastic bands around a reusable 500ml water bottle, ever time you drink remove a band and refill. Do this 6 times and voila you have consumed your daily intake of 3L!


Written by: Coach Jen

How to fit fitness into your Busy Lifestyle?

How to fit fitness into your Busy Lifestyle?


We all know by now that maintaining an active lifestyle should be one of our top priorities in life. Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones, and in our communities. But that doesn’t mean it’s easy.


Are you trying to fit fitness it but just can’t seem to find time? Have your tried to start a fitness regime and quickly it took a back seat to all your other on the go activities? Trust me we can make anything work worth working for. I believe you are worth it! So here are some tips to making your daily healthy lifestyle habits solid.


  1. Get up early or get up approx. 1 hour prior to you day to make room for you. Less road blocks can occur throughout your day. Once you are done nice and early you don’t have to think about it for the rest of your day. You are going to feel more energized and you are going to feel so good about yourself. You are going to be more productive. The best thing is you are going to feel so accomplished because you got it done. This will ensure your greatest success for getting it done. First few mornings might be tough but stick it out trust me they will get easier!


  1. Pick 3 days a week to start working out or training. Write them in your schedule and don’t cancel on yourself. You are the most important person in your life.



  1. Train from home. You don’t need to go anywhere to workout. You could even start with something as simple as 10 squats, 10 push ups (modifications), 10 lunges, abs, etc. There are tons of options on Youtube. I even have channel ErinCrawford that has tons free content and ideas.


  1. Join a program in the morning. I currently run 10 week programs in group in the early mornings. This can be helpful to keep you on track in the morning. It can also teach you the tools to be successful long term. You can check it out at bodytempo.com. If any questions just email me.


  1. Start!


Thank you for reading and I am hopeful you start fitting you into your life!



How Much Cardio Do I Need to Do ?

How much cardio do you need to do?


Firstly what is cardio? Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level. Such as biking, running, and walking, etc. Some of the tools can be found in the gym to be used for cardio: Treadmill, Bike, Stairmaster, rowing machine, and elliptical to name a few. 

Cardio is one of the most Frequently Asked questions when starting a new workout regime. How much cardio should I be doing on top of my weights? I also believe that cardio is the most over utilized or misused tool for sustaining weight loss. Don’t get me wrong it’s hard to disprove some of the benefits of doing cardio. I am not saying don’t do any cardio at all. Lets do cardio smart in conjunction with some other ways of training to really sustain weight loss and also avoid plateaus.

Lets clear this up a little more. When clients first come to me doing cardio every single day and have for years. You would think they would be a shredded Goddess or God, but they are not, they’re stuck. (keep in mind their diets are pretty good) There is problem with doing your favorite cardio day in and day out. Our bodies are amazingly adaptable that they get used to that cardio with in a 6-12 week period. You would start to notice your results diminish. What also happens is that we need to keep doing that same amount of cardio to sustain our current weight loss. So you can see how you could get stuck in this vicious cycle. You have to keep doing tons of cardio just to stay the same. Sounds pretty lame doesn’t it. IT IS LAME! It’s not necessary to work your self to the bone to get short-term results.

Here is where I can come in to help stop this madness! Using cardio in a smarter way but also in conjunction weight training. Weight training will really help increase your lean muscle mass. When over doing cardio you can decrease your lean muscle mass which is your metabolism making it harder and harder to lose body fat. Metabolism (lean mass) helps increase your fat burning power allowing you to do less and less cardio and losing fat without even trying that hard.

People are always shocked to hear that I don’t do cardio year around and only when I compete. I did however have to do cardio to lose the fat mass initially.

If you are in a rut and working yourself to the bone and starting to lose your initial results please feel free to message me for a free consultation to get you closer, or if not to your goal.


Please feel free to email me @ info@bodytempo.com on what you would like my next article to be about!


Erin Crawford, Owner and operator

Certified Personal Trainer with over 10 years experience

Pre and Postnatal training specialist

Health and Fitness Expert

Body Tempo Health and Fitness Inc.