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"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Add to Subtract
Dear Tri Babes,
FIRST . . . please know that this week's Interval Training is posted on the Forum. In order to get to the Forum, go to the upper right "Forum" link. Once you click on this page, go to the "Kitsap Tri Babe" section. Click on it and look for this week's interval training. My goal is to post the next week's Interval Trainings on Sunday evenings. So, please begin looking for them.
Remember that if you do the two group trainings each week (or their equivalent on your own), you will be prepared to comPLETE your triathlon event. In order to maximize your fitness potential, do as many of the individual trainings that are suggested on the weekly schedule. Ideally, you will do an individual run and swim by following the "interval" workout that I suggest each week. If you are not ready to do interval training, simply do swim and run for the total distance that is indicated on the weekly interval training. So, for example, if you do not follow this week's Interval trainings verbatim, then at least try to get to the pool and swim a minimum of 22 lengths (11 laps) AND do a minimum of a 1.5 mile (or 20 minute) run/walk. If you have any problems understanding/following the training schedule, please ask me to clarify at the Group Swim.
SECOND . . . I know that many of you are using this training program to help you lose weight. The Interval Trainings are one of the most effective ways to lose weight. Additionally, I will start sending you a weekly "Add to Subtract" suggestion. The theory behind these suggestions is that in order to effectively lose weight, you actually need to change your thinking. Your goal really shouldn't be to "lose" weight. Instead, a more productive goal is to cultivate healthy habits which allow your body to naturally find its healthiest weight. My suggestion is to stop thinking in terms of an "ideal "weight"; stop thinking in terms of "losing" and/or "denying." Instead, start thinking about slowly adding in healthy habits which replace your negative ones. As you cultivate more and more healthy habits, your body will naturally begin subtracting unnecessary pounds. Please keep track of your progress so that we can celebrate our accomplishments at the end of the training season.
Your first "add to subtract" suggestion is to drink more water!!! Most people THINK that they drink enough water but in reality, they do not. And/or they confuse the amount of liquid they take in with water. My suggestion is to find a system for insuring that you get a minimum of 64 ounces of water per day. NOT liquid, WATER. Nothing but pure water counts in this 64 ounce total (no, not even the "flavored" water). Think of it as a surplus/deficit budget. You must take in 64 ounces of water per day. You need to realize that some fluids actually DEHYDRATE you. Anything caffeinated -- coffee, tea, soda, alcohol, etc. counts as a deficit. So, you must drink your base of 64 ounces per day. But, if you also choose to drink an 8 ounce coffee (or soda or glass of wine) you have put yourself at an 8 ounce deficit. This means that you will need to drink 64 ounces of water + 8 ounces of coffee + 8 MORE ounces of water just to stay even. (64 - 8 + 8 = 64 -- get it?) So, in that day, you really would have drunk 72 ounces of water and 8 ounces of coffee in order to get your daily recommended amount of water.
In addition, for every 30 minutes of exercise that you do, you should consume 8 EXTRA ounces of water (above and beyond your daily base of 64 ounces). Depending upon how many "deficit" drinks you have and how much exercise you do, you could be drinking 80-90 ounces of water per day. YES, this will dramatically increase the amount of peeing you do in a day -- but that is what healthy people do -- they drink a LOT of water and they pee a LOT -- this keeps your system flushing out toxins and is very effective in creating an effective metabolism.
So . . . drink UP!!! -- Lisa Be off to use her own bathroom . . .
P.S. I am NOT an advocate of "superhydration" -- this is a dangerous practice. Instead, drink your 64 ounce water base and then drink 8 ounces of extra water for each "deficit" in a given day. This will insure that you get enough water but do not dangerously drown your system.
Discuss in the forums
Dear Tri Babes,
FIRST . . . please know that this week's Interval Training is posted on the Forum. In order to get to the Forum, go to the upper right "Forum" link. Once you click on this page, go to the "Kitsap Tri Babe" section. Click on it and look for this week's interval training. My goal is to post the next week's Interval Trainings on Sunday evenings. So, please begin looking for them.
Remember that if you do the two group trainings each week (or their equivalent on your own), you will be prepared to comPLETE your triathlon event. In order to maximize your fitness potential, do as many of the individual trainings that are suggested on the weekly schedule. Ideally, you will do an individual run and swim by following the "interval" workout that I suggest each week. If you are not ready to do interval training, simply do swim and run for the total distance that is indicated on the weekly interval training. So, for example, if you do not follow this week's Interval trainings verbatim, then at least try to get to the pool and swim a minimum of 22 lengths (11 laps) AND do a minimum of a 1.5 mile (or 20 minute) run/walk. If you have any problems understanding/following the training schedule, please ask me to clarify at the Group Swim.
SECOND . . . I know that many of you are using this training program to help you lose weight. The Interval Trainings are one of the most effective ways to lose weight. Additionally, I will start sending you a weekly "Add to Subtract" suggestion. The theory behind these suggestions is that in order to effectively lose weight, you actually need to change your thinking. Your goal really shouldn't be to "lose" weight. Instead, a more productive goal is to cultivate healthy habits which allow your body to naturally find its healthiest weight. My suggestion is to stop thinking in terms of an "ideal "weight"; stop thinking in terms of "losing" and/or "denying." Instead, start thinking about slowly adding in healthy habits which replace your negative ones. As you cultivate more and more healthy habits, your body will naturally begin subtracting unnecessary pounds. Please keep track of your progress so that we can celebrate our accomplishments at the end of the training season.
Your first "add to subtract" suggestion is to drink more water!!! Most people THINK that they drink enough water but in reality, they do not. And/or they confuse the amount of liquid they take in with water. My suggestion is to find a system for insuring that you get a minimum of 64 ounces of water per day. NOT liquid, WATER. Nothing but pure water counts in this 64 ounce total (no, not even the "flavored" water). Think of it as a surplus/deficit budget. You must take in 64 ounces of water per day. You need to realize that some fluids actually DEHYDRATE you. Anything caffeinated -- coffee, tea, soda, alcohol, etc. counts as a deficit. So, you must drink your base of 64 ounces per day. But, if you also choose to drink an 8 ounce coffee (or soda or glass of wine) you have put yourself at an 8 ounce deficit. This means that you will need to drink 64 ounces of water + 8 ounces of coffee + 8 MORE ounces of water just to stay even. (64 - 8 + 8 = 64 -- get it?) So, in that day, you really would have drunk 72 ounces of water and 8 ounces of coffee in order to get your daily recommended amount of water.
In addition, for every 30 minutes of exercise that you do, you should consume 8 EXTRA ounces of water (above and beyond your daily base of 64 ounces). Depending upon how many "deficit" drinks you have and how much exercise you do, you could be drinking 80-90 ounces of water per day. YES, this will dramatically increase the amount of peeing you do in a day -- but that is what healthy people do -- they drink a LOT of water and they pee a LOT -- this keeps your system flushing out toxins and is very effective in creating an effective metabolism.
So . . . drink UP!!! -- Lisa Be off to use her own bathroom . . .
P.S. I am NOT an advocate of "superhydration" -- this is a dangerous practice. Instead, drink your 64 ounce water base and then drink 8 ounces of extra water for each "deficit" in a given day. This will insure that you get enough water but do not dangerously drown your system.
Discuss in the forums