DAY 5 – WHEELS ARE IN MOTION!

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OK, so here are some helpful tips for this challenge…

1.  First off, WATER – you need to drink lots of it.  How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, where you live & how active you are.  Two thirds (2/3) of your body weight in ounces or anywhere between 1/2 gallon to a full gallon should be fine.  Obviously, reach for the higher end on training days.  Try to drink 2-3 cups two hours before your workout, hydrate appropriately during your workout and replenish after.   I like to either fill my daily quota in a plastic gallon first thing in the morning, or I keep a log of the # of glasses I’ve had on my phone throughout the day.  HINT – if your pee is dark, you’re not drinking enough H2O!

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2.  MEAL PREP – as I mentioned yesterday, there’s no better ingredient for success than PREPARATION!  If you don’t have your meals ready to go or at least have an idea of where your meals are coming from ahead of time, you will get hungry and resort to eating whatever you can get your hands on!  TRUST ME!!!  I like to prep for 2-3 days in advance – any more than that and your food is EW!  I never reheat chicken – I eat it cold….have you ever tasted reheated chicken?  EW!  Some good snacks to have ready in your refrigerator…boiled egg whites, portioned cottage cheese, dice up your fruit and cut up your veggies so it is easier to prep during the week.

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3.  CONSTIPATION – you may run into it later on.  It’s common when you change your eating habits and increase your protein intake.  Just make sure to drink lots of water (2/3 of your body weight in ounces of water), and eat your veggies.  You may want to switch your rice servings for a sweet potato.

4.  If you want to TRACK your FOOD INTAKE, there are a lot of really cool apps out there…  check out this site http://appadvice.com/appguides/show/best-iphone-calorie-counter and pick the one that works best for you!

5.  SUPPLEMENTS
a.  whey protein – I recommend one with the least amount of ingredients.  Many are packed with fillers and artificial sweeteners.  Read your labels.  Real food is best but this is convenient and effective.
b.  glutamine – Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein.  Take 5 g after your workout and 5 g before bed.  I only recommend this if you’re lifting weights.  But read your labels because some products may already contain some amount of it.
c.  amino acids (BCAA’s) – Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue, and fight mental brain drain as you battle through a workout.  I like Aminolast from Gaspari Nutrition but there are many others that do the job.

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SOLE SISTERS – Key Biscayne here we come!!!!!  This Saturday, Feb 28 at 7am, we’ll be meeting at the Key Biscayne bridge to tackle some incline running!!  It does a booty good =)  If you’ve never been there before and/OR want to car pool, please reply here.

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EXTRA WORKOUT this Sunday, March 1st – there will actually be 2 extra workouts, one at 7am & one at 8am to accommodate everyone.  I have received all your RSVPs.  PLEASE STICK TO THE TIME CHOSEN and be there!!!!!

Have a great Thursday!

P.S. Tomorrow is last day to register for challenge!

3 Responses to “DAY 5 – WHEELS ARE IN MOTION!”

  1. Isadora Says:

    I’ll be there at 7 since 8 us full

    Like

  2. Rossana Says:

    Kiana and Rossana 7am please

    Like

  3. Lis Avila-Yu Says:

    Hi Rima, I would really love to go the extra workout this weekend at 7am. Any way you can squeeze me in?

    Thanks
    Lis

    Like

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