Monday, May 25, 2015

Fit Witch: Week 1 Check In & Challenge

As part of my Fit Witch series, I have decided to post every Sunday (although I know today is Monday) what exercise I did over the past week along with a challenge for you. So today's post covers my exercise from May 18, 2015 to May 24, 2015. I want this to show you that no matter how busy you are, there is ALWAYS time in the day to exercise. I also want to share this information to give you ideas on what you can do throughout the week to get your exercise in. I don't go to a gym. I do all my workouts at home. I run a loop around my house during my runs and do HIIT with equipment I made or purchased right in my living room. If I can do it, anyone can do it.

WEEK 1 May 18, 2015- May 24, 2015

May 18, 2015
Rest Day; In Class
May 19, 2015
Run 2 Miles
May 20, 2015
Run 2 Miles
May 21, 2015
Rest Day
May 22, 2015
Run 2 Miles
May 23, 2015
Run 2 Miles
May 24, 2015
Rest Day

Now you may have noticed this week was almost all running. I ran 4 out of the 7 days and did no strength training. There is a reason for this. First of all, I have been sick for the past 2 months. I have 3 infected teeth and when infections in your teeth get out of control, exercising flushes that bacteria straight to your heart, making matter worse. I spent 3 weeks on antibiotics and steroids, and while I still need them, I said enough is enough. I am awaiting 3 root canals next month.

Being down for so long has put me behind on my training for the Peachtree Road Race, but also left me feeling run down, weak, and lethargic. When you stop exercising for a while, you can't jump right back in where you left off; you have to build endurance back up. The best way to do this is cardio. That is why I spent the entire week running. I went from a 13 minute mile on Tuesday to under 12 minutes by Saturday. That is really great progress. In order to get ready for the race, I will be adding an extra mile every week with the hopes of reading 6 the week before the race. We'll see how it goes, but I am hopeful. This coming week I will be adding strengthen training and HIIT back into my schedule, hopfully on the same days I run for an extra burn.

My challenge for you this week is not to get out there and run everyday, but to track how much water you consume each day. I want you to make sure you are getting enough water to hydrate your body, especially because in the upcoming weeks I am going to share my first potion with you, and it requires you to already be well hydrated to see the best results.

So how much water should you drink? Eight cups is a good starting point but for many people it isn't enough. First, find your body weight. I weigh 155 lbs. Next multiply your weight by 2/3. So 155x(2/3)= 103.33... ounces or water per day. Next adjust for your activity. This will change each day depending on if you workout or not. For every 15 minutes of exercise add 6 ounces. So I ran for 30 minutes, so I need to add 12 ounces bringing me up to 115 ounces of water everyday I exercise and 103 ounces on my rest days. That's between 13 and 14.5 cups of water a day, well above those reccomended 8 cups. There are several water tracker apps out there to help you reach your goal. I suggest you download one and track your intake.

Good luck and I look forward to hearing how you did staying hydrated next Sunday!

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