Staying Hydrated

Another day into our record breaking heat wave, and you just got back from that killer run. Your body is demanding hydration, and there is a delicious strawberry-flavored lemonade in your fridge calling your name! It’s liquid so you think it qualifies as a perfect post-run thirst quencher. But before you take that first sip, read the label! Most of the ingredients in that sweet flavored drink will actually dehydrate you! Your taste buds may be craving one thing, but your muscles deserve better than that! Give your body what it really needs. A nice glass of ice water!

Sure it sounds boring, but your body will thank you! After all, about 60% of you is made up of water, and you just sweated most of that away.

Let’s just be honest for a minute, most of us don’t drink enough water. Everyone has heard about the eight glasses a day rule. It’s easy to remember, but that doesn’t quite cut it. The average sedentary female is thought to need 9 cups of water a day. An equivalent male requires 12. However, you just kicked that 5k run’s ass in 90-degree weather! The lowest amount of water you should be drinking is 9 cups a day if you are a female athlete and 12 cups if you are a male. One liter (4.2 cups) of water is required for every 1,000 calories burned. Keep track of your workouts and the amount of calories expended so you can avoid dehydration!

Remember, you can go weeks without food but only days without water! Your body needs water to function… not strawberry-flavored lemonade. Make sure you drink your fill!

Check out these delicious Fruit Water Recipes! The natural flavor will satisfy your sweet tooth!

Eggs and Avocados

Good morning ya’ll! This recipe I’m about to share with you has become my favorite healthy breakfast. It’s easy to make and filled with nutrients! Perfect for the first meal of the day. 

Eggs are so good for you! Even though they are linked with high cholesterol they actually produce the good kind of cholesterol! High-density lipoproteins (HDL) can lower your risk for developing heart disease. The other kind, low-density lipoproteins or LDL, can increase your risk for heart disease. Check out the Facts about Cholesterol for more information!

Avocados are fruits high in fat, but like eggs they contain they good kind of this macronutrient. Monounsaturated and polyunsaturated fats can lower your LDL levels, reducing your risk of heart disease. Unsaturated fats should replace saturated and trans fats. These are your bad fats. They are linked to high levels of LDL in the blood! 

Let’s get to the recipe. All you need is an egg, an avocado, and some seasoning! Enjoy this healthy Egg n Avocado Breakfast

Ps. Email me your questions at mariahshawpt@gmail.com

High-Intensity Interval Training vs. Endurance Training

A common sentiment expressed by the vast majority for avoiding exercise is lack of time. In a drive-through culture of quick fixes, a fitness program has emerged to equip the exercise enthusiast with the necessary tools to achieve results in the most time-efficient manner. High-intensity interval training is a workout that alternates between intense bursts of activity and short periods of low intensity exercise. In comparison to traditional endurance training, interval training utilizes less time and achieves greater performance results for its participants.

Endurance workouts are longer in duration; but they are decreased in effort. The steady pace an athlete maintains during an endurance workout allows them to continue their exercise for long periods of time. Endurance workouts require oxygen for energy production. The body uses aerobic energy pathways to provide the body with more energy for extended training. The aerobic energy cycle keeps the hearts rate at a steady pace. This allows more blood to be pumped through the heart, which allows athletes to workout for long durations of time.

High-intensity interval training utilizes short anaerobic exercises followed by recovery periods of low intensity exercise. It uses both anaerobic and aerobic energy cycles, which increases the heart rate for a short period of time and then allows it to rest, enabling athletes to become stronger in shorter periods of time.

The challenging bursts during interval training improve an athlete’s strength and stamina. Endurance training improves stamina but does little to improve strength. Both depend on oxygen as a source of energy; however, only interval training uses anaerobic metabolism. This allows the body to use different energy sources providing an athlete with more power. Each is a cardiovascular exercise that is effective for weight loss; however, interval training provides results quicker than endurance training. Both forms of training include a wide variety of exercises, but interval training allows an athlete to explore a broader range of workouts. Compared to a long endurance workout, interval training is a convenient way of improving physical performance in a short amount of time.

The popularity of high-intensity interval training in today’s society is due to the workout’s effectiveness. The overall progress of an athlete’s abilities can improve over a short period of time, allowing people with busy schedules to adopt this style of training. Although endurance training is a healthy way to maintain a good physical condition, high-intensity interval training is more beneficial to an athlete’s performance.