We need lots of fresh water to stay healthy. It aids in digestion and absorption of food, regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. It also cushions joints and protects tissues and organs, including the spinal cord. Lack of water (dehydration) can be the cause of many ailments. Water is truly essential to life and human survival is dependant on it.

Water and Weight-Loss - Water plays a major part in weight loss. It's fat -free, calorie-free, cholesterol-free, low in sodium, serves as an appetite suppressant, and helps the body metabolize stored fat. Drinking more water also helps reduce water retention by stimulating your kidneys.

Digestive System - The digestion of solid foods relies on copious amounts of water. Acids & enzymes in the stomach break the food down enabling it to pass into the intestine for the next phase of digestion. Constipation is a frequent symptom of dehydration. Increased water, along with increased fibre, will usually eliminate a problem.

Thirst Reflex - A "Dry mouth" is the last outward sign of extreme dehydration. If your mouth is dry, take note & drink water.

Water vs. Caffeine - Caffeinated beverages (tea/coffee/coke) are diuretic, robbing your body of necessary water. For every 1 cup of tea/coffee/coke you need to drink 1 glass of water.

Water Loss - Two thirds of your body weight is water and 85% of your brain is water. Adults lose nearly six pints of water daily. We lose half a pint through our feet, one to two pints breathing, one pint in perspiration and three pints in urine.

How much water should you drink? - A non active person needs ? oz of water per 1lb of body weight per day. For every 25lb's you exceed your ideal weight, increase it by one 8oz glass. An active, athletic person needs 2/3oz per 1lb. The more you exercise the more water you need.

Functional movement, everyone in the fitness industry is talking about it, some are teaching it, but all of us (including you), with or without a gym are doing it everyday of our life!

In a nutshell ?functional movement? is movement derived from a natural movement of the body, for example: bending, pushing, pulling, squatting and lunging. All of these movement patterns should ?work? for all of us. However, our modern lifestyles mean that we spend many hours seated with bad posture in a car or at a desk neglecting the natural movement patterns of the body.

So, as fitness trainers, whether using a facility such as ours or not, will design an exercise programme that incorporates these fundamental movement patterns described. You really need little or no equipment to exercise properly. So next time you are exercising for health consider whether the exercise you are doing is a functional ?natural? movement.

I have described below one of these fundamental exercises ?the squat?.

Exercise ? THE SQUAT

Start standing upright with the feet hip width apart and toes in a natural position. Start the movement by bending the knees whilst simultaneously flexing at the hip. Maintain the natural curves of the back. Keep the feet flat on the floor and go as low as is comfortable for you. As you get stronger with the exercise you can add some weight into each hand. I recommend that you start with 10-15 repetitions.