Water, the pillar you easily forget

In this edition of RW Magazine you read why water is the easiest pillar to forget, you practice the Hip Thrust (dumbbell) and you cook steak with pumpkin and spinach.

The days are getting shorter and it gets dark earlier. You notice it at the start of the evening, when you look outside and dusk has already settled in before the clock even hits five.

In months like these, it is good to have something small that gives you hold. This month water takes center stage, a pillar you can carry through your day without much effort.

From the Forge

Water is not a side issue

Of the six pillars, water might be the simplest, and yet it is the pillar that drops away first. In this article you read why a shortage rarely announces itself as thirst, and what you can do about it today.

Of the six pillars, water is the easiest to do and the easiest to forget.

Your body is mostly water, and almost everything that happens inside it needs some. Your blood uses it to carry oxygen. Your joints use it as lubrication. Your kidneys flush with it. Your temperature is regulated with it.

When you are short, you rarely notice it as thirst. You notice it as a headache at the end of the afternoon, as a session that feels heavier than it is, as trouble thinking halfway through the day.

That is what makes water tricky. The signal comes late, and it looks like something else.

The solution is not extra discipline. It is moving the bottle. Water within reach you drink without a plan, and water in the kitchen you drink on the occasions you happen to be in the kitchen.

You do not have to track litres. Put it somewhere you see it ten times a day, and look in a week at what is different about your afternoon.

One exercise this month

Hip Thrust (dumbbell)

Especially with an exercise that asks a lot of your lower body, you notice how good it feels when your body is well hydrated.

How you do it

Push through your heels and extend your hips, until your body forms a straight line.
Keep your ribs down and squeeze your glutes together at the top.
Do not let your lower back arch during the movement.

What to look out for

Doorzakken in de onderrug bovenin. Met de hamstrings kramp maken. Niet volledig strekken.

On your plate

Biefstuk met pompoen en spinazie 25 minutes

Pumpkin belongs to October, and this meal feels warm and filling on an evening when it is already dark early. It is a simple dish you put on the table without rushing.

How to make it

Verwarm de oven voor op 200 graden. Snijd de pompoen in blokjes, meng ze met de helft van de olijfolie en wat peper.
Rooster de pompoen 20 minuten in de oven tot hij zacht en licht gebruind is.
Dep de biefstuk droog en bestrooi met zout en peper. Bak hem in de rest van de olie 2 tot 3 minuten per kant in een hete pan.
Leg de biefstuk op een bord en laat hem 5 minuten rusten onder folie.
Laat de spinazie in dezelfde pan slinken en serveer alles samen.

Consistency is simply starting again often enough.

Looking ahead

Next month you read on about another pillar from De Forge.

Réangelo Willems

RW Coaching

Rebuild. Rise. Reignite.

Get the edition in your inbox

Once a month, a short mail with the new edition in it. One click and you are out again.