Fun facts about water…

  • It is 45-75% of our body weight.
  • Muscle weight 75% water.  Fat weight is 10% water.  So leaner people have a higher percentage of body weight due to water.
  • Nearly all chemical reactions of metabolism involve water.
  • The body is designed to hold water if you aren’t drinking enough.  So if you feel like your “holding water”, drink more water.

How much do we need?

The Adequate Intake (AI) for total water that includes drinking water, beverages, and food is about 12 cups per day for women and 16 cups per day for men.

That’s hard to measure because we don’t know how much water is in our food.

Your personal need will be higher if you exercise, too.

Instead, let’s use a simple calculation to figure out how much we need to drink.

Multiply your body weight in pounds by 0.7 to get the number of fluid ounces you should drink per day in water or non-alcoholic beverages.

If you want to avoid the math, use 1 fluid ounce for each pound of body weight. It’s a little extra.  That won’t be a bad thing.

NOTE:  Caffeinated beverages are a mild diuretic, but most of us take in enough water from other sources to counter act it.  I mention this because I’m kind of a coffee-addict.  Well, more than “kind-of”.

I created this free training to answer the most common FAQs Ive been asked over the years...

  • what to eat?
  • how to set up a lifting program?
  • how to stay motivated?
  •  how to get started?

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The Healthy Eating Community

A supportive community for anyone who is interested in developing healthy eating habits.  We're all about balance, flexibility, and sustainability with a focus on science-based principles and results. No food shaming here!  Tammy runs weekly challenges to help people build and sustain healthy habits.

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We're women over 40 who love lifting and train with a purpose - some compete in powerlifting or bodybuilding, but not all.  We push ourselves to be stronger.  We don't tone - we train to be badass.  Expect science-based info and support.  All lifting experience levels are welcome.  Tammy runs weekly challenges to help you progress as a lifter over time.

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Hi!  I'm Tammy!  I was a busy, stressed, and unhealthy teacher until I decided to take control of my health.  I did not become an athlete until I was in my 50's!

I earned personal training and fitness nutrition certifications, then retired from teaching to dedicate my work life to fitness education for other busy women over 40.

My results are obviously not typical because most people don't train to compete as a bodybuilder.

But I believe everyone can make positive changes with healthy habits!   Each of us has a unique combination of strengths and challenges that need to be considered to customize a program that will work for us.  Science-based principles, flexibility, and consistency make all the difference.

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