Just by losing 2% of the total water in your body, you can decrease performance when exercising by over 25%! Ideally, shoot for drink half of our body weight in ounces a day.

Your weight can fluctuate up to 5 pounds a day! This can be because of the foods you eat, salt intake, fluids you drink, and even hormonal changes. So….don’t be married to your scale. Weigh yourself at most once a week.

A little pre-workout caffeine can actually make a buzz-worthy difference. It can help give you a little boost during your workout and reduce both physical and mental fatigue. About 200 mg. 20-30 minutes before your workout should do the trick.

Something aggravating or causing you stress? Take control and calm it down with a few big, deep breaths. Take a big, deep, slow breath in for 3-5 seconds. Hold briefly, and then breathe out for the same amount of time. Repeat 5-10 times and feel the stress release from your body.

#wod gig today at @cfkitchener !!! What’s your favourite WOD? #crossfit #fitmusic #fitmusicians #healthymusic #healthymusician #localbusiness #kitchenerwaterloo #acousticduo #husbandandwife #acousticcovers #wodoftheday facebook.com/everwellness/v…

TODAY September 1st at 10:30am we will be LIVE on Frontline Forward Radio with Bryan Stevens- 98.5FM Rogers Channel 945 ckwr.com Listen LIVE! 🎶 . . #radio #live #local #ckwr #kitchener #acousticduo #recovery #talk #husbandandwife #livemusic

Down at @frontlineforwardltd radio!!! facebook.com/everwellness/v…

Husband and wife trying to figure out easiest way to post Instagram videos. What is the easiest way people? #howtopostvideosoninstagram #easyvideoposts facebook.com/everwellness/v…

The beagle sleeps.... and snores!! #dog #beagle #dogsofinstagram #snoringdog #puppy #puppylove #puppylovers #cutepets facebook.com/everwellness/v…

This is only one of the cakes that Julia made. facebook.com/everwellness/v…

Had the honour to provide music for @peelregionalpolice speaker series about ptsd So inspiring and forward thinking!! @paramedicnat1 @knpomerleau #recovery #ptsd #healthylifestyle #mentalhealth

Honoured to be playing “Skate night Date Night” for City of Waterloo at RIM Park!! #acousticcovers #acousticduo Jenny Howes Duo

I love the fact that our program is about changing lives and not just telling people to do push ups and eat... fb.me/1bHd3XatM

When is self care important?? fb.me/1lVNsvTNL

When is self care important?? fb.me/6LwUYxYJB

On a scale of 1-10, how hard is it for you to be accountable for your fitness?

Who's doing a Christmas Eve run?

If you had zero physical or financial limitations, where would your imagination take you?! Your bucket list is... fb.me/1nPho4YSe

His & Hers protein 🥩💪🏻 . . . #meat #burgers #postworkout #muscle #hotchocolateprotein #eat #drink #refuel... fb.me/9eyKAzCDR

Someone tell me to just go to bed.... I’m never going to make it through to the end anyway 🇨🇦🏒🇺🇸😴 . .... fb.me/8Z0idQXpx