MAX Blog

Take Care of You

Take care of your body. It’s the only place you have to live.
— Jim Rohn

It is week two of our Swimsuit Season Countdown and we are concentrating on small changes to our nutritional habits. Nutrition is a hot topic and every year there seems to be a new diet fad that promises to get you fit fast and keep you fit for life! Unfortunately, it is not that simple. If it was, everyone would be doing it. We all have heard the saying, "Abs are made in the kitchen, not the gym." There is a lot of truth to that statement, but changing your eating habits is incredibly difficult. There are many people in this world (including me) that would rather workout for hours than give up their favorite foods! So, instead, we are going to work on small changes that are easier to incorporate into our lifestyles and produce amazing results! 


Small change #5- Drink more water

Sounds simple enough. Do you know how much water to drink, or even a better question, do you know how much water you drink right now? Okay- time to do some math! There is a great formula that calculates your recommended water consumption.

I like to work with ounces so I can keep track of my water bottles (a standard water bottle is 16.9 ounces). So, you divide your weight in half and that is the water in ounces you should consume. For example- a 180 lb. male should drink 90 ounces of water or a little over 5 water bottles. If you like to work with cups, then continue to divide that number by 8, so 90/8= around 11 cups. This, of course, does not include re-hydrating during and after workouts. For every pound lost (16 ounces), you should drink a bottle of water. Pretty simple, but probably a lot more than you are used to consuming, so work your way up!



  • Choose 4 exercises (squats, sit-ups, mountain climbers, etc.) 
  • Perform each exercise for 20 seconds on, 10 seconds off for 4 minutes
  • Move immediately to the next exercise

Need a little help? Watch one of our Tabata training videos here-