DAY 9 – HELPFUL TIPS!

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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 before, 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.  You can also try a food delivery service if you don’t time to prepare your meals.  WOFB recommends http://athleticsfitfood.com.  We have tried many different food services and this one is the best.  Their food tastes great and you can customize your meals.  More so, use WOFB10 and you’ll get a 10% discount off your total.

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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 https://authoritynutrition.com/5-best-calorie-counters/ 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.
d.  multivitamin – Sometimes we don’t get everything we need from food alone so taking a multivitamin can help fill in the gaps.

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