We all know the importance of staying hydrated, but it definitely slips when the weather isn’t super hot or you stop keeping track. Drinking half your body weight in ounces of water everyday will help you reduce fatigue, lubricate joints, build muscle, maintain core temperature, reduce strain on your heart, prevent muscle cramps and think more clearly. Not to mention your skin will glow! Eating hydrating foods will assist in the delivery of vitamins and nutrients to all of your bodies systems. Try adding one or more of these to your diet: Cucumbers, Strawberries, Pears, Celery, Carrots, Watermelon, Mixed Greens, Tomatoes.

To Recap:

  • Eat hydrating foods
  • Try to drink at least half your body weight in ounces of water daily
  • Carry a water bottle with you at all times
  • Drink eight ounces of water 20-30 minutes before you exercise
  • Take small sips of water every 15-20 minutes of exercise
  • Drink 16-24 ounces of water per pound of body weight lost during exercise.

We will have our water jugs available again next month! Email michelle@gumsaba.com to order. 

Now for a DIY to make you thirsty enough to get hydrated! 🙂 Coach M

 

Gumsaba DIY – HIIT HAPPY HUMPDAY!

Equipment: Jumpropes, Dumb Bells, Band, Step Surface (12-18”) Timer. 

Part 1: Roll then Warm Up 

10 Calf Raises – 10 Shin Grabs – 10 Sampson Stretches 

P2:  Band on thighs 1X

12 Squats

12 GBHE

12 Reverse Crunches

12 Supermans 

12e Quadruped Fire Hydrants

P3: Mash Up HIIT + Reps

FITNESS WALNUT CREEK

Set 1: Mixed intervals + COUNT  – 3X 

1 minute wall sit 

30 seconds Jumprope

COUNT: 40 Mountain Runners + 10 Push Ups

FITNESS DANVILLE

Set 2: Chipper 12/10/8/6/4/2

Thrusters

Glute Bridge Pullover

V Ups 

Low Plank Body Saw

FITNESS WALNUT CREEK

Set 3: Mixed intervals 3X

30 Seconds Step Up Reverse Lunge (R)

30 Seconds Step Up Reverse Lunge (L)

20 Seconds Dips

20 Seconds Diamond Push Ups on bench

FITNESS DANVILLE

Set 4: 4X

15 Stiff Leg Deadlift

10 Burpees

5 Zombie Sit Ups

FITNESS WALNUT CREEK

P4:  HIIT 20/10 

Set 1: 3X

V Crunch R

L

Side Plank Hold R

L

FITNESS WDANVILLE

Set 2: 2X

Ab Burners

Flutter Kicks 

Bicycles

Low Plank Hold

P5: Mobility

Latisimus Release 

Gluteus Medius Release

Posterior Chain Stretch