1 Day Down...

Well done, my boot campers! Nice job on your first day for many of you and first day back for my returning members. You guys are awesome!

Few things for you to do this week:

First, your homework (yes, homework!) this week is to determine your resting heart rate. For three separate days upon waking in the morning (before getting out of bed), take your heart rate for a full minute. (click on the Heart Rate Monitoring Page on the right column for more information.) Record your HR for the three days and then take an average of those three days. This is your resting heart rate. Email me it once you have it.

Second, make sure you are drinking plenty of water throughout the day.

Health benefits of water... Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. It aids in regulation of your body temperature. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Remember that sensation of thirst is not a good reminder for fluid replacement, but an indicator of advanced dehydration. You need to drink 1 pint of water for every pound lost during exercise and 4-8oz every 10-20 minutes during exercise to replace sweat loss. Fill up those jugs and bring 'em to boot camp! Then refill and keep by your side throughout the day. A good way to tell if you're drinking enough water is by the color of your urine. It should be pale yellow. If it's bright, then you're not getting enough water. If it's clear, then you're probably taking in too much. Water vs. Commercial Sports Drinks (aka Gatorade, Powerade, etc) Water is an efficient fluid replacement. It is the best choice for activities less than 90 minutes duration. For exercise duration longer than 90 minutes you need glycogen and fluid replacement, so a sports drink would be best. Just make sure the sugar content is less than 6 g per 100mL of water. And finally, start (or pick up where you left off) a food journal. Hold your self accountable for everything you put in your mouth. Check in with me or another member weekly to assess and determine better choices that can be made. We will be having a drawing for one of these as well as for a few Buc-ee's mugs (for holding water, not margaritas!) later in the week.