Chunky Dunkers!

Good evening!

Tonight is Chunky Dunker night, an online fitness/weight loss support group. We are always happy to have visitors so please feel free to stop by the comments section and let us know how you are doing with you weight loss/fitness goals, and please feel free to share any hints/tips/ideas that you have found helpful in getting closer to your goals!! The more the merrier!!

I am very happy to report that I am finally losing weight, 8.4 pounds so far. It is coming off slowly but surely, but as long as it is coming off, I will take it!!! YEAH!! I am still not up to exercising too regularly yet, but I have been dealing with a minor health issue that has been leaving me feeling run down and not exactly like my normal self! However, I have been really trying to work around that and make a point to get more movement throughout my day!

Anyway, this week’s topic is: The Importance of Hydration

The following was borrowed from Golds Gym’s Newsletter:

You’ve heard the rule before: Drink eight glasses (or 64 ounces) of water each day. But when you work out, your body’s demand for fluids increases even more, especially if you’re exercising outdoors — or even warming up on the way to the gym — during warm summer months.

5 Easy Ways
To Stay Hydrated

  1. 1. Drink eight glasses of water every day.
  2. 2. Can’t remember the last time you had a glass of water? Go get one now.
  3. 3. Drink 8 ounces of water every 20 minutes during a workout.
  4. 4. Drink 12 to 24 ounces of water before and after your workout.
  5. 5. Grab a low-calorie sports drink at Gold’s Gym.

According to Dr. Sam J. Romeo, CEO of Romeo Medical Clinic, Inc., in Turlock, Calif., half the population is at least mildly dehydrated all the time. These people don’t even know what a day feels like when they’re fully hydrated. Drinking the right amount of water daily can lead to better decision-making skills and concentration, elevated moods and improved coordination. So just imagine how the benefits of proper hydration might affect your workout.

“Dehydration can decrease your strength, endurance and sports performance significantly,” says Romeo. “If we have inadequate fluid intake, every cell and organ system in our body has to work harder. We have less blood volume, so the cardiovascular system has to increase our heart rate.”

Plus, the more you sweat, the more fluid your body loses. To learn specifically how much water your body releases during a workout, weigh yourself without clothes before and after. Every half-pound of weight loss is equivalent to eight ounces of water lost, explains Romeo. Generally, to maintain a healthy hydration level it’s important to drink 12 to 24 ounces before and after as well as about eight ounces every 20 minutes during the workout.

For shorter workouts — those lasting less than one hour — sports drinks are not necessary says Romeo. Longer, more intense workouts, though, require a combination of water and sports drinks to replace lost electrolytes and provide sugar for energy. To avoid the added calories, pick up any of the low-calorie sports drinks offered at Gold’s Gym.

Don’t worry about drinking too much; it’s difficult for a healthy individual to over-hydrate. Those cramps that sometimes creep up during a workout are not generally caused by too much fluid consumption. In fact, they can sometimes be a sign of early dehydration, explains Mary Arnold, a USA Track & Field-certified running coach and two-time national qualifier in long-course triathlon. But most often the dreaded side stitch actually comes from undigested food or an irregular breathing pattern. “I have my athletes slow down or walk for 30 to 60 seconds to alleviate the cramp,” says Arnold. “Walking with your hands stretched over your head — to stretch your diaphragm — and breathing deeply will get rid of the side stitch.”

To beat the summer heat, maximize your workouts and get all the benefits of proper hydration on a daily basis. “Good hydration is not just a part of a workout: It is integral to a healthy lifestyle,” Arnold says. “If you can’t remember when you last had a glass of water, you should stop what you’re doing and get one.”

Have a FABULOUS evening! ;-)

0 thoughts on “Chunky Dunkers!”

  2. Christina Post author

    Hmmmm… slow night!! I would like to say HAPPY BIRTHDAY to my little sis, Trina!! Who is now officially no longer a minor!!! NOW we can go to Northern Lights for ANY movie time!! YEAH!!! 😉

  9. Christina Post author

    Ok, so I guess I don’t have to have a piece saved for me! 😉

    How has your week gone? (FYI – our internet is really slow this evening, not sure why!)

  11. Jennifer Basso-Benson

    I had my blood drawn today so hopefully everything comes back looking better. Then next week I will find out whats the next step to getting pregnant. I am just so mad right now because everyday I see pregnant teenagers coming in and taking advantage of what they have and who is around them helping them out.

  12. Jennifer Basso-Benson

    Anyway, remember when we were talking about you taking the food processor I dont use? I was wondering if you didnt mind if I give it to a friend of mine who is finally moving out of the mission into a home and she doesnt have anything to fill it with. Do you mind?

      1. Jennifer Basso-Benson

        Thanks….I am willing to help her as much as I can. She has only worked in the pharmacy for a month and she works as McDonald’s as well to make ends meet. So I would love to help her out. I am just so glad she is finally in a home and not in the mission. We were shocked when we found out where she was living.

  14. Christina Post author

    No, Jennifer. It looks like those two little ones are going to go live with some other family. It is a bad situation all around, but I have to remember that it just isn’t my time yet either.

  20. Christina Post author

    Well, sis! I hate to fly, but I am crashing and burning – you know, being an “old woman” and all!! HAHAHA!! So I think I am going to call it a night!!!

  23. Christina Post author

    Give Trina a big sloppy wet kiss, but don’t give her any warning!! You know what kind I mean – the kind where she runs squawking like a banshee all throughout the house!! SHE LOVES THOSE!!! Tell her it is her b-day present from us!!! HEE! HEE!

  25. Christina Post author

    I love you both too!! Oh, and you too sweetie!!! But, I will see you in a few!!! 😉

    Love, love, love,
    your FAVORITE sister (and wife)!!! 😉

  31. Lynette

    OK…Nov 1… I am starting the 17day diet…each goal and dietary change you only have to do for 17 days. First obviously is cutting all bad carbs for 17 days…I’ll let you know how it goes