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The importance of water for proper health

The importance of water

Water intake and fluid balance are among the least understood and most neglected areas of overall health and weight management. Life and health depend on water. In fact approximately 70% of your body weight is water. It is needed to carry vital substances to cells and waste away from cells. In addition water is necessary to moisten the lungs and respiratory tract, lubricate the joint surfaces and internal organs, and ensure proper digestion.

Because water is so important to health the body attempts to maintain proper fluid or water balance at all times. If you consume too little water, a hormone called aldosterone is secreted to stimulate the body to conserve every molecule of water and sodium that it can. This water retention is especially pronounced if protein intake is too low or if there is a hormone imbalance.

If you have abnormal kidney and heart function, you actually need to drink more water to get rid of excessive fluid. Drinking more water reduces the production of aldosterone and stimulates the excretion of water and sodium. Increasing water intake actually decreases water retesting as well as the bloating and added weight gain that accompanies it.

How to increase your water intake

Start keeping a fluid intake diary and make sure you are drinking at least two glasses of water for the next two days. After two days at this amount, increase to three glasses of water per day. From this point increase by one more glass every other day until you reach your breakthrough point. You will know when you have reached this point by the sudden reduction in signs of fluid retention, a sudden loss of weight of several pounds and a normal thirst.

Although much individual variation exists, some doctors recommend you drink at least one half you body weight in ounces of water per day. For example a 140lb person would drink 70 oz of water per day.

Some helpful hints to increase you water intake:

  • In the morning, fill a 64 ounce bottle with water and finish it by the end of the day.
  • Leave a post-it note to yourself at the desk, on the refrigerator or other conspicuous spots to remind you to drink a glass of water.
  • Keep a water bottle that measures fluid ounces at your desk or wherever you spend a lot of time and take one when driving in your car. This can help you keep track of how much water you drink each day.
  • Create a buddy system with your co worker, friend, or family member to make sure you are drinking your water
  • Add a lemon, orange, or lime slice to your water for flavor
Well I hope this simple information changes the way you view your thirst and water. Your body needs a constant supply of clean H2O to keep nutrients and toxins flowing to there nescarry organs for elimination or processing nutrients.
Thank you for your time and energy….Be well
Jaime Hernandez
If you would like more informtion on a complete health and wellness plan than contact me  at or 360-223-3696
Health and Exercise Prescriptions

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Mount Baker 542 Strength and conditioning sport specific for snowboarding Part 1 Basic 101

Ok are you ready to make your body fined tuned with a workout specific to improve your snow boarding skills? I hope you have been doing a basic preseason workout routine because now it is time to do more specific training.

Snowboarding is still one of the fastest growing sports amongs 18-30 year olds. I the year 2000 there where about 7 million snowborders in the US  and has grown with about 25% of them being women. To be an Exceptional snowboarder it requires certain skills, a high degree of strength and balance to transition from edge to edge while maintaining balance with never ending changes in speed, terrain, and weather.

There are many types of snowbaording some of which we will name , freestyle, free carving, free riding each has there own set of training elements. With the program that we are going to put together it will incompass the broad spectrum of skills required to the sport in general.

What are the most common injuries in snowboarding?

  1. wrist fractures/sprains,
  2. ankle fractures/sprains,
  3. shoulder injuries
  4. whip lash.

Some special care should be taken to do regular injury prevention exercises so that you lessen you chance for injuries.

Lets look at some of the basic movements in snowboarding.

Stance and balance

How to maintain body balance is the key point of this skill. It is critical for any snowboarder to keep their body on the center of the board. After the rider is well aware of their body balance, they can perform various tricks by moving the balance. Riders can improve this skill by doing exercises like hopping between each turn, or switch riding.

When first starting out, it is important to determine a rider’s stance. The two types are “regular” (left foot forward), or “goofy” (right foot forward). Once a rider is more advanced, they may learn to ride “switch”. This is done by riding with the opposite stance than they learned from. A regular rider switches to goofy, while a goofy rider switches to regular. This is done mostly in terrain park in preparing and/or landing spins.

Stance width is the distance between the center of the front and back binding. To ride comfortably, a rider must get the width correct. It is almost entirely reliant on the rider’s height, but can easily be altered for different terrains.

A forward stance is used mostly for beginners and all-mountain riders. The common degrees are +20˚/+6˚. Duck stance is used mostly for freestyle riders. The common degrees are at +15˚/-15˚ (mirrored).


This is a skill any snowboarder must have in order to maintain control while going down the mountain. A lot of people go to fast for how well they can stop and often times that is how they get hurt. There are several ways to come to a complete stop. A boarder can put pressure down on their toe side edge, concentrating their weight on the back of the board. This will naturally guide the board to the right (If riding regular). If the boarder continues to put pressure on their toe side, they will eventually become perpendicular with the trail, and come to a stop. Another way to slow down and stop would be to put pressure on their heel side edge, which will guide the board to the left and will naturally slow down as the board becomes perpendicular to the trail.

Pivot and steering

This skill is closely related to the turning of the board. Pivoting and steering are mainly performed by rotation of the body. When people first ride snowboards, they are advised to use their upper body to move their boards. By rotating their upper body, they can change the direction of the boards. It is crucially important for an instructor to make riders feel the rotation of their body; from upper body to the board. To improve this skill, there are exercises such as fall line pivot, motorboat exercise, and static steering.


Riders can use their hips, knees, and ankles to create the edge. Key point of this skill is how to maintain body balance on the edge of the board. Riders can control their speed with greater ease by riding on the edge. Riders can also perform carving turns after they learn to keep their body balanced on the edge. Exercise for these skills are static edge change exercise, rail-to-rail, and J-turn. Also known as carving.

Pressure control

If riders are good at pressure control, they can perform much more stable riding. This skill is essential when riders are on the bumpy slope, or on the various terrains. By flexing or extending the body, a rider can absorb or add to the pressure of the board, controlling speed. Advanced riders can use lower parts of their bodies to control the pressure of the board. Exercises for this skill are fall line stop, ollies, nollies, and small straight air.

Timing and coordination

This skill is about changing in rhythm of the performance. If you are good at this skill, you are very confident with performing any kinds of turns by coordinate your body movement in a proper timing. Exercises for this skill are top gun turn, counting with focus on symmetry, and tornado turns.

So now we know the basics of what it takes to snowboard. Let talk about your weekly exercise schedule. The majority of your movements in snowboarding will come from your core outward.

Some of the best ways to cross train is to use a trampoline or do some sort of gymnastics to learn more dynamic balance.

Well that will be the topics that I will cover today. If you would like a full exercise program design contact me.

Stay tuned for the next blog post on nutrition for a snowboard athlete.

Thank you for your time and energy

Jaime Hernandez

Health and Exercise Prescriptions

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Do you have Insulin Resistance?How does it affect your health and the aging process?The concept of Insulin Resistance Syndrome/Metabolic (X) Syndrome

The concept of insulin resistance
Insulin is a hormone produced by your pancreas that transports glucose (blood sugar) from the bloodstream into your cells where it is used to make energy. However, in many people the cells become resistant to the action of insulin- a condition called insulin resistance. To compensate, the pancreas goes into overdrive and releases even more insulin in an attempt to counteract the resistance, creating the condition of hyperinsulinemia.
Insulin resistance can lead to reduced energy production throughout the body, reduced ability to burn calories, increased blood sugar levels, and muscle loss or sarcopenia. All of these factors increase the risk of chronic disease and accelerated aging.

Risk factors for diseases of aging
• High blood pressure
• Abnormal cholesterol metabolism
• High triglyceride levels
• High insulin levels
• Increased body fat
• Increased waist-to-hip ratio
• Decreased muscle mass
• Decreased strength

What is Insulin Resistance Syndrome/Metabolic (X) Syndrome
Insulin resistance is associated with a condition called “metabolic syndrome “which is characterized by a variety of additional manifestations including high triglyceride or fasting blood sugar levels, increased waist circumference, low HDL (good) cholesterol, and high blood pressure.*People with metabolic syndrome have and increased risk to type 2 diabetes and heart disease and may go on to develop other chronic diseases such as stroke, polycystic ovary syndrome, or Alzheimer’s disease to name a few.

The Insulin Story

*Normal person
The rise in blood glucose after a meal stimulates the pancreas to secrete insulin. Insulin attaches to the insulin receptors on the cell surface and enables glucose to enter muscle and fat cells, where it is stored or burned for energy.

*Insulin Resistance
The pancreas secretes sufficient insulin, but, the cell is resistant to insulin’s action. To compensate, the pancreas may secrete more and more insulin. The excess insulin manages to keep blood sugar levels within the normal range-though often at the upper end of that range-and the patient is not considered diabetic. Those with insulin resistance often experience high levels of both blood sugar and insulin at the same time. They may also develop high triglyceride levels, low HDL (“Good”) cholesterol, high blood pressure, and/or other signs of metabolic syndrome, such as an increased waist circumference. These individuals have a high risk of diabetes, heart disease and other disorders.

*Type 2 Diabetes
Fasting blood sugar is elevated for extended periods of time. In type 2 diabetes there are two main reasons for this problem: 1.) The pancreas secretes insulin appropriately, but the insulin is not adequate to lower blood sugar because the body is resistant to it or 2.) The pancreas may no longer able to secrete the proper amounts of insulin leading to elevated blood sugar.

Well that is the short and skinny of Insulin and Metabolic syndrome and how it can impact your life. Putting together a wellness plan to  address your whole body will give you the best outcome.

If you would like a complete  Health and Exercise Prescription that will help with both of these disease process than contact me via email or phone.  360-223-3696

Checkout the website for more information.

Thank you for your time and energy….Be well

Jaime Hernandez

Health and Exercise Prescriptions

Health and exercise prescription's Blog

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Video Client Testimonial Over Coming His Spondylolisthesis To Be Able To Run, Bike and Stand without pain.

This is a Video of a Client Testimonial Over Coming His Spondylolisthesis To Be Able To Run, Bike and Stand without pain.

I see a lot of people in pain with various injuries and it really does take a special exercise program to help them. I found that treating each person as an individual when I design their exercise program is very important. There are a lot of personal trainers and gyms with group classes that do not address the body as a whole.  When you get a Health and Exercise Prescription from our studio it encompasses the whole body and we can work with your primary care physicians to tailor a program that will help get you back to uninjured state.

Well I hope you enjoyed the video and are encouraged that you can over come your back pain or injury with the right program.

If you would like your own Health and Exercise Prescription then contact me by email or phone call. or 360-223-3696

To see what other special conditions that I can help you or someone you know with go to my website.

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October is national walking month…so its time to get moving! 10,000 steps a day helps to keep the doctor away :)

Wow its October and we are coming up on the holiday season. Now is a great time to get motivated with millions of Americans who are taking this months national walking month to get in their 10,000 steps a day to change their life. You do not have to walk all 10,000 steps all at once.

Did you know that one-third of adult Americans are obese? Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of death.

One of the easiest ways to control your body fat is to stay active. Walking is a great way for you to kick off your new exercise program!

What are the benefits of walking 10,000 steps a day?

  1. Health, Walking helps your heart and lungs become stronger. Also by doing a little bit of walking everyday you can significantly reduce the chances of becoming obese and there for stave of many of the preventable diseases.
  2. Walking is also a good way to be social with your friends. Walking and talking can be great  for your mental health.
  3. It’s inexpensive!The gear to walk is fairly inexpensive so anyone can do it. You need a good pair of shoes and regular workout clothes and you are ready to go. If you want to get fancy you can. There are many ways to keep track of your steps either with a phone app or a good old fashion pedometer. 2,000 steps is about one mile and you should always start slow and work your way up to 10,000 steps if you have been sedentary so that you do not get injured.
  4. Fresh air!Getting outside to get some fresh air is great too! So pick your favorite hiking trail and enjoy your walk.
  5. Its easy!Set up your new walking program by putting it in your daily schedule so that you make time to get it done…in other words make a plan.
Well it is that is it. It can really be as simple or complicated as you want …so find a walking buddy and get started tomorrow.
If you need any help with previous injuries, weight training , stretching or a food program please contact me and I can help you put a program together that can maximize your over all out come of better health.
Thank you for your time and energy…Be well
Jaime Hernandez
Health and Exercise Prescriptions

Health and exercise prescription's Blog