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