Want a great workout to strengthen your legs and upper body?! Try this week's #workoutoftheweek with an emphasis on squatting and pushing movements! This workout uses some equipment you can find at Supreme but you can try it at home as well. The full workout is written out at the end of the video. Have fun with this one!
Bonus tip for this workout: Make sure your push-ups are super slow!
Want to mix up your at home workout routine? Try this 30 minute circuit based #workoutoftheweek that you can do at home with no equipment! Check below for the full written workout and make sure you count this workout towards the Fall Challenge!
Circuit 1 - 3 Times Through
Bodyweight Squat Pulses - 40 sec
Plank Shoulder Taps - 30 sec
Skaters - 20 sec
Lunge Jumps - 10 sec
Rest - 40 seconds
Circuit 2 - 3 Times Through
Push-Up - 40 sec
Crab Walk Toe Touches - 30 sec
Tuck Jumps - 20 seconds
Frog Jumps - 10 sec
Rest - 40 seconds
Circuit 3 - 3 Times Through
Supermans - 40 sec
Squat Walks - 30 seconds
High Knees - 20 seconds
Mountain Climbers - 10 seconds
Rest - 40 seconds
Time to highlight another one of Supreme's amazing Personal Trainers, Mel La Barre! Get to know Mel here and if you want Mel to help you on your fitness journey, email her at mellabarre.trainer@gmail.com or go to https://www.supremehealthfitness.com/personal-training!
Interested in Personal Training? See what Laura Hayden, one of Supreme’s amazing trainers, has to offer!
Want Laura as your personal trainer? Reach out to her at lauraoliva@deltaphoenixfitness.com or visit the Supreme Health and Fitness Website!
Hot Bods AND rainbows? What more could you ask for!? 🌈 💪
Get to know the Trainers at Supreme Health and Fitness! Today we are highlighting Shana and Peter Verstegen, two more amazing trainers. Listen to what they have to offer and see if they can help you reach your fitness goals! If you are interested, contact shana@shanaverstegen.com, pjverstegen@gmail.com, or go to our website!
Everybody has goals. Everybody wants to do, wants to be, wants to accomplish something. Examining your own goals and creating a plan to reach them will increase your long term success and allow you to reach, and exceed them.
Goals can be big or small. They can be long term, short term, or anything in between. So what is better then, a big long term goal, or a small short term goal? The answer is both! It is important to have lots of different types of goals. Set a big goal and set lots of little ones and medium ones along the way that will help keep you on track, keep you focused, and be evidence that you are making progress towards your dream. Make these goals, write them down, keep yourself honest, and follow these 5 goal setting rules to create SMART goals.
Rule 1: Specific - Make sure you know exactly what you want to do, why you want to do it, and how you are going to get it done. Being vague in your goals gives room for slack, for loose interpretation, and does not set you up for success. Being specific gives you a specific target and a plan of action so there is no uncertainty.
Rule 2: Measurable - Quantitate your goals. Instead of “I want to lose weight” say “I want to lose 10 pounds”. Instead of “I want to eat better” say “I want to eat 4 servings of vegetables every day”. Use numbers, and metrics to add specific details to your goals, and be able to measure your progress.
Rule 3: Attainable - Your goals should be within the realm of possibility for you to achieve. It should not be easy by any means; your goals should challenge you, they should be ambitious, but they should not be impossible.
Rule 4: Relevant - The goals should be relevant to your life, your vision for your future. Will this goal add value to your life? Will chasing this goal, and making any potential sacrifices in pursuit of this goal be worthwhile?
Rule 5: Time Bound - Lastly, goals should be time bound. Putting a time restriction on goals gives you a deadline, something to aim for, a finish line. Leaving your goals open ended gives endless leeway for procrastination and ignoring of the goal. Using a time limit, of hours, days, months, or even years depending on the goal, will keep you focused and on track.
#FitnessfactFriday
Our October E-Newsletter is online. Enjoy!
SUPREMEHEALTHFITNESS.BLOGSPOT.COM
October 2020 E-Newsletter
Happy Halloween! Try this not so spooky Halloween themed workout today! All you need is a pair of dumbbbells but you can also do it with no equipment at all.
Single Leg DEADlift 3x8-10
Spider Pushups 3x12
Skull Crushers 3x8-10
Dying Bugs 3x12
Spooky Squats 3x15
Pumpkin Smashers 4 rounds of 30 seconds (alternate sides)
Tonight’s outdoor Zumba was fantastic! Thanks!
Grit will be outside tomorrow at 7:30am! Bundle up! Let’s do it.
Halloween cycling class looked a little different this year but was still a blast! You can find the class on our website if you prefer to be spooked in your bike at another time. 🎃 🚲 👻
Friday October 30th 8:30a core/bootcamp will be inside with zoom. Right now weather looks great for Zumba outside at 4:30p. Thanks!
Caught in the act. Both of our owners contribute to cleaning up and disinfecting the group fitness studio between classes. ❤️ 🧹 🧼
Members who exercise with glasses! We have three free packs of MaskTite strips that we want to give you for FREE in exchange for some feedback on how they work with your workouts. Comment below and we will leave them for you at the front desk. 😷👍
Nothing more fun than nighttime outdoor Zumba with @schoeppvogel ! We are living this summer-like weather! 💃 ☀️
Super fun Kettlebell workout! All you need for this one is a single kettlebell and it is not just a great cardiovascular workout, but also a great way to build full body strength. Try this out!
Complete 3 rounds per side with as little rest as possible:
1. Single Arm Kettlebell Swings - 15 reps
2. Single Arm Kettlebell Squat - 12 reps
3. Single Arm Kettlebell Row - 10 reps
4. Single Leg Kettlebell RDL - 10 reps
5. Single Arm Kettlebell Reverse Lunge - 12 reps
6. Single Arm Kettlebell Shoulder Press - 8-10 Reps
Important Announcement from Supreme Health & Fitness:
***Due to Dane County Public Health Emergency Order #10, indoor group exercises classes will not be allowed until at least December 16th, 2020. We are currently sorting out which classes will be live streaming and which ones can be moved outside. Please stay tuned to our website for more details. ***
Getting creative and getting the most out of every piece of equipment can make your workouts more fun. Here is a great full body circuit workout that you can do with just a bench or even a chair or a couch!
Perform all of these exercises back to back in one long circuit. Repeat 3-5 times to work up a good sweat!
1. Bulgarian Split Squat - 12 reps per side
2. Feet Elevated Hip Thrusts - 12 reps
3. Bench Dips - 12 reps
4. Bench Jump Squats - 12 reps
5. Push-Up with Bench Tap - 12 reps
6. Hand Elevated Burpee - 30 seconds
Our November Supreme Newsletter is out! Read on for great fitness holiday gift ideas, workouts, and more! https://supremehealthfitness.blogspot.com/2020/11/supreme-november-2020-e-newsletter.html
SUPREMEHEALTHFITNESS.BLOGSPOT.COM
Supreme November 2020 E-Newsletter
Mobility is often an overlooked part of fitness. With many of us sitting at a desk for many hours a day, it is important to stretch muscles like the chest and hip flexors that get tight and cause pain and immobility. Here is a quick mobility flow to open up your body, make you feel great and keep you injury free!
Perform all of these movements in sequence. Spend as much time in each position as you want (30-90 seconds is usually good)!
1. Deep Runner's Lunge (Left Side)
2. 1/2 Kneeling Hamstring Stretch (Left Side)
3. Child's Pose
4. Cobra Pose
5. Deep Runner's Lunge (Righ Side)
6. 1/2 Kneeling Hamstring Stretch (Right Side)
7. Child's Pose
8. Lying Shoulder Stretch (Right Side)
9. Lying Shoulder Stretch (Left Side)
10. 90/90 Breathing Reset (deep breathing)
Happy Thanksgiving, everyone! Here is a special, Gratitude themed workout for you to try out today. No equipment needed. Break a sweat and work up an apetite for today. Have a safe and fun holiday!
What is one of the most important, commonly ignored aspects of fitness? Stability!
We all need stability to do everything in our daily lives, from walking to jumping to picking up your kids, to doing a heavy squat. Stability is not just the abs either. Stability is required to some degree at every joint including the knees, hips, ankles, shoulders, and even throughout the spine.
Try out this stability based workout to build up your strength and build this important foundational skill.
Why do you train? ❤
YOUTUBE.COM
Take Care of Yourself | Doc Morris Christmas Advert 2020
With UW graduation coming this weekend, I thought it would be fun to put together a graduation themed workout this week. "Pump and Circumstance" can be done with just one pair of dumbbells and is a super fun way to target your whole upper body!
Thank you to everyone who made my practicum experience a success! I truly had a great time and am grateful for this opportunity. Stay well!
Dane county's public order #11 is now allowing indoor fitness classes with 10 or fewer participants. Masks, of course, are requried. We've updated our schedule this week to allow for sign-up and will reevaluate our schedule for next week. Please stay tuned to our group fitness page for sign-ups, zoom links, and updates! https://www.supremehealthfitness.com/groupexercise
We had such a fun Supreme sledding adventure today. Many calories were burned running and pulling kids up that big hill! Thanks to everybody who participated, we will do it again for sure! 🛷 ❄️ 🏃
Members! Join us for a fun morning of Sledding this Saturday at Garner park!
SAT, JAN 2
Supreme Sledding Adventure
SAT, JAN 2
Supreme Sledding Adventure
Sledding, aka hill sprints in disguise, is one of Winter’s greatest workouts. Join fellow Supreme members and staff this snowy Saturday!
To sign up for group fitness classes visit: https://www.supremehealthfitness.com/groupexercise
To sign up for pool lanes visit: https://www.supremehealthfitness.com/swimmingpool
Photo taken a few years back, but it felt right to share this group of friends today.
Check out our January 2021 Newsletter. There is hope and positivity in the air! https://supremehealthfitness.blogspot.com/2021/01/january-2021-supreme-e-newsletter.html
SUPREMEHEALTHFITNESS.BLOGSPOT.COM
January 2021 Supreme E-Newsletter
Meet our @uwmadison Spring Semester Kinesiology intern Taylor:
Hello! My name is Taylor Fricker, and I am a student at the University of Wisconsin-Madison double majoring in Kinesiology-EMS and Health Promotion and Health equity with a certificate in Promoting Activity for Diverse Abilities. A couple of my favorite activities are weightlifting, reading, snowboarding, and biking! I'm looking forward to working with Supreme Health and Fitness this semester!
Greetings Supreme fitness family,
We hope this message finds you doing well and that you and the people in your world have been able to stay healthy during these challenging times. Finally vaccines have shined a light at the end of the tunnel that's getting brighter every week. Hopefully it will allow our world to resume at least a part of what we took for granted in the past. We miss you and look forward to meeting your health and fitness needs as you get ready to take on your
goals in 2021.
We want to make sure you are aware Supreme is continuing to ramp up it's efforts with a whole host of safety protocols designed to keep everyone safe while still making sure you get the great workouts you are accustomed to receiving at the gym. We are offering Group X classes with 10 participants
(sign up online) along with zoom options, online lap swim sign up to ensure you have your own lane when you swim, small pods of players to minimize number of contacts for our racquetballers and numbers in our fitness areas that are definitely well within the confines of smart social distancing practices. Members have been great about wearing masks and making sure to stay away from the gym if they are a risk to others. All of this has
translated into Supreme having zero issues with virus spread over the course of the pandemic. If you would like to see what we are doing to keep you safe at Supreme feel free to stop in so we can show you in person or call us at 608-274-5080 with any questions you would like answered. You can also go to our website for all the details as well.
https://www.supremehealthfitness.com/
Anyone who has been working out with us throughout these crazy times can testify to how important it has been to both their physical and mental health. For those of you who haven't been ready to work out with us in person, we would love to see you back at the club again. We very much appreciate everyone's support to help ensure Supreme continues to be a place
everyone can enjoy for years to come. There has never been a more important time to focus on your health and enhance your immune system. Regular exercise is a huge component of that and Supreme is ready to help you meet those needs. We hope to hear from you soon and welcome you back to Supreme.
Thanks so much,
Howie Grigg & Joe Wirkus
Co Owners
Supreme Health and Fitness
Fitness Fact Friday!
When resistance training, you cannot spot reduce fat!
In other words, if you want to lose weight in your arms, doing only bicep curls will not lead to a decrease in arm fat faster than it will decrease fat in other areas of the body. Many people also might think that doing ab workouts will lead to a decrease in fat in only their stomach, but this is not the case!
There have been many studies (linked below) that have analyzed this question. Two studies (1,2) looked at the effect of abdominal exercises on fat loss. They found that there was no difference in the amount of fat lost in the abdominal section versus the rest of the body. Additionally, there have been studies (3,4) that have trained one arm/leg while leaving the other untrained. This study also found that although they saw fat loss, there was no difference in the fat loss between the trained and untrained limb. These studies show that you can’t spot-reduce fat.
At the end of the day, train your whole body to get the best health benefits!
1. Katch, F., Clarkson, P., Kroll, W., McBride, T., & Wilcox, A. (1984). Effects of Sit up Exercise Training on Adipose Cell Size and Adiposity. Research Quarterly for Exercise and Sport, 55, 242-247.
https://www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359
2. Vispute, Sachin S; Smith, John D; LeCheminant, James D; Hurley, Kimberly S The Effect of Abdominal Exercise on Abdominal Fat, Journal of Strength and Conditioning Research: September 2011 - Volume 25 - Issue 9 - p 2559-2564 doi: 10.1519/JSC.0b013e3181fb4a46
https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx
3. Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787
https://pubmed.ncbi.nlm.nih.gov/17596787/
4. Ramírez-Campillo, Rodrigo; Andrade, David C.; Campos-Jara, Christian; Henríquez-Olguín, Carlos; Alvarez-Lepín, Cristian; Izquierdo, Mikel Regional Fat Changes Induced by Localized Muscle Endurance Resistance Training, Journal of Strength and Conditioning Research: August 2013 - Volume 27 - Issue 8 - p 2219-2224 doi: 10.1519/JSC.0b013e31827e8681
https://journals.lww.com/nsca-jscr/Fulltext/2013/08000/Regional_Fat_Changes_Induced_by_Localized_Muscle.23.aspx
Fitness Fact Friday!
Exercise can’t make up for a bad diet!
You may think that if you eat a lot one day, have many cookies and cake, you can just work it off the next day during your workout. You may even think that you can “cure” a bad diet with exercise. The fact of the matter is that exercise, although extremely important, isn’t the only thing you should be doing if you want to lose weight.
Your total energy expenditure is composed of:
60-70% basal metabolic energy expenditure, which is the energy needed to maintain your cell and organ functions when at rest.
10% thermal effect of food, which is the energy needed to digest the food you eat
20-30% physical activity energy expenditure
These percentages can be slightly different between individuals, but it is usually around these values.
Additionally, when losing or maintaining weight, the basic thing to remember is calories in vs. calories out. If you eat 3,000 calories per day, your basal metabolic rate is 1,700 calories, and your thermal effect of food is 300 calories, you would need to burn 1,000 calories with physical activity to maintain your weight, which is a lot!
The best way to lose weight is to make sure that you are eating fewer calories than you are expending. Don’t try and use physical activity to combat bad eating behaviors.
Citations
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in cardiovascular diseases, 56(4), 441–447. https://doi.org/10.1016/j.pcad.2013.09.012
Cox, Carla E. “Role of Physical Activity for Weight Loss and Weight Maintenance.” Diabetes Spectrum, American Diabetes Association, 1 Aug. 2017,
spectrum.diabetesjournals.org/content/30/3/157.
Kohl, Harold W., et al. Foundations of Physical Activity and Public Health. Human Kinetics, 2020.
Read some fun facts about our former Kinesiology intern Michael Elbing!
THEAMERYFREEPRESS.COM
Move over Madison, this Bucky the Badger actually belongs to Amery
Fitness Fact Friday!
Resistance training might not be everyone’s favorite thing to do at the gym, but it has a great number of health benefits. Muscle hypertrophy(increased size of your muscles) is associated with a decreased risk of diabetes, cardiovascular disease, hypertension, and many more benefits. Furthermore, increasing your muscle mass actually increases your resting metabolism. This is because muscle requires more energy during rest than fat.
If you increase your muscle mass by 4.5lbs, your resting metabolic rate increases to about 50 kcals more per day. 50kcal is not a crazy amount per day, but it could potentially make a difference.
If you are hesitant about trying resistance training, remember the health benefits you can gain from adding it into your routine!
References
Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. “Is Resistance Training Effective for Weight Management?” Evidence-Based Preventive Medicine. 2003; 1(1): 21-29.
Mcpherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92-98. doi:10.4161/adip.22500
Zurlo, F., Larson, K., Bogardus, C., & Ravussin, E. (1990). Skeletal muscle metabolism is a major determinant of resting energy expenditure. Journal of Clinical Investigation, 86(5), 1423-1427. doi:10.1172/jci114857
Fitness Fact Friday!
Training your core has so many great benefits for your body!
A strong core can help you with everyday things, like bending over to tie your shoes, sitting in a chair, twisting, and many more. Having a strong core can also help to improve low back pain by helping maintain good posture, taking the strain off of the back. Furthermore, it can help with balance and stability, which reduces the risk of falling.
Because of this week’s fun fitness fact, here are some core workouts you can try to add to your routine!
Source: https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
OVERFLOW! For some of our classes we have had the (great!) problem of classes filling up.
For tonight's TRX class with Shana and Wednesday 5:30pm GRIT with Luanne, we will be setting up a screen in the downstairs studio for up to 4 members to participate in class live with us! These downstairs studio sign-ups are just below the regular sign-ups on the Group Fitness Page. https://www.supremehealthfitness.com/groupexercise
☀️ Spring Break Challenge ☀️ is BACK and better than ever for the Spring of 2021! When you sign up for this FREE fitness incentive program you will join your fellow Supreme members in a journey through many beautiful US National Parks 🌲 as you achieve your fitness goals. 💪
Our in-person AND online only members are welcome to participate. Sign-up is available at the front desk, or you can e-mail our Kinesiology intern Taylor at: tfricker@wisc.edu
Fitness Fact Friday!
Since the pandemic, individuals have stayed inside more and have become more physically inactive, increasing their sedentary (sitting) time drastically. Increasing the physical activity you participate in can give you great health benefits, but you can also break up your sedentary behavior for some beneficial health effects.
Researchers have found that a greater amount of breaks in sedentary time were associated with a smaller waist circumference, lower BMI, lower levels of triglycerides (lower risk of coronary artery disease and stroke), and lower levels of 2-h plasma glucose (lower risk of diabetes). These findings were independent of total sedentary time and physical activity.
It is important to break up your sedentary time throughout the day. If you were working from home and find yourself sitting for many hours, take a break and go for a walk! Your body will thank you.
Sources
https://care.diabetesjournals.org/content/31/4/661.long
https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/break_it_up__improving_health_by_breaking_up.7.aspx
Is it safe to use an indoor pool? MIT Medical says YES! At Supreme we add to the safety by having a pool sign-up, only allowing three swimmers at a time. Masking is also required when faces are out of the water. Read more here: https://medical.mit.edu/covid-19-updates/2020/08/indoor-pool?fbclid=IwAR1PZ8PPdxWG4k4JlJVkF2RtjL1cuHEGhywadrL7gEBfIdN3wbTx4dql4uw
Check out our February E-Newsletter!
https://supremehealthfitness.blogspot.com/2021/02/supreme-february-2021-e-newsletter.html
SUPREMEHEALTHFITNESS.BLOGSPOT.COM
Supreme February 2021 E-Newsletter
A beautiful Monday morning at Supreme. #nofilter #thefutureisbright 📷credit: Peter Verstegen
The Spring Fitness Challenge starts TODAY! If you have signed up, remember to record your workouts and points daily in the Google Sheets (linked below) tab with your name on it. Please email Taylor (tfricker@wisc.edu) with any questions you have.
https://docs.google.com/spreadsheets/d/1nTD1g33pqkFtEX8DbaaqdutdTeXNdclOW0XwYetxKXc/edit#gid=506962177
Supreme staff protecting ourselves and protecting you. <3
Fitness Fact Friday!
Although adding weights to your workout is beneficial, bodyweight exercises are also great. Many people might think that they aren't doing enough when they aren't using extra weight, but bodyweight exercises can be a great addition to your routine.
A study (linked below) found that a bodyweight program improved the participants' muscle strength and endurance, physical capacity, and flexibility.
Here are some bodyweight exercises you can add to your training!
https://www.researchgate.net/publication/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years
SPRING FITNESS INCENTIVE
Week 1 of our Spring Fitness Challenge is almost over, here is where everyone is hanging out! Great job everyone, keep up the great work!
Fitness Fact Friday!
Humans are composed of an average of 60% water in body weight, and it is essential for us to live. Water is necessary for temperature regulation, cellular function, and waste removal. To get this water in your body, you must drink it!
There are some things to consider when thinking about your daily water intake. If you are in a hot temperature and/or exercising, you will need to drink more water. This is due to the water you have lost when sweating. Additionally, there are some differences between sexes and ages. Males, on average, need more water than females due to women having a higher average fat percentage. Furthermore, younger individuals need more water per day than older individuals because the percentage of water in the body decreases with age.
Some tips to increase water intake:
- Carry around a water bottle
-Choose water over sweetened beverages
- Add lemon to add some flavor
-Don’t wait until you’re thirsty to drink water
Make sure you all are staying hydrated!
For more information on public and private water systems, visit https://www.cdc.gov/healthywater/drinking/drinking-water-faq.html
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water#maintenance
The Spring Fitness Challenge starts TODAY! If you have signed up, remember to record your workouts and points daily in the Google Sheets (linked below) tab with your name on it. Please email Taylor (tfricker@wisc.edu) with any questions you have.
https://docs.google.com/spreadsheets/d/1nTD1g33pqkFtEX8DbaaqdutdTeXNdclOW0XwYetxKXc/edit#gid=506962177
Supreme staff protecting ourselves and protecting you. <3
Fitness Fact Friday!
Although adding weights to your workout is beneficial, bodyweight exercises are also great. Many people might think that they aren't doing enough when they aren't using extra weight, but bodyweight exercises can be a great addition to your routine.
A study (linked below) found that a bodyweight program improved the participants' muscle strength and endurance, physical capacity, and flexibility.
Here are some bodyweight exercises you can add to your training!
https://www.researchgate.net/publication/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years
Fitness Fact Friday
The second edition of the Physical Activity Guidelines for Americans states that older adults should participate in balance training at least three times a week.
Balance is defined as the ability to maintain equilibrium while moving or while stationary. Balance training is something that older adults can do to help prevent falling by working on the ability to resist forces within or outside of the body.
A big concern with falling is hip fractures. Hip fractures can change the life of the individual, with 80% of individuals reporting that they are unable to carry out at least one independent activity of daily living after a hip fracture.
Balance training is a great thing to add into your training program, no matter your age! Here are some balance exercises you can try!
Physical Activity Guidelines for Americans:
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
https://pubmed.ncbi.nlm.nih.gov/9302893/
Spring Fitness Challenge week 2!
Here is where everyone is “hiking” this week.
Keep up the awesome work everyone!
SPRING FITNESS INCENTIVE
Week 1 of our Spring Fitness Challenge is almost over, here is where everyone is hanging out! Great job everyone, keep up the great work!
Fitness Fact Friday!
Humans are composed of an average of 60% water in body weight, and it is essential for us to live. Water is necessary for temperature regulation, cellular function, and waste removal. To get this water in your body, you must drink it!
There are some things to consider when thinking about your daily water intake. If you are in a hot temperature and/or exercising, you will need to drink more water. This is due to the water you have lost when sweating. Additionally, there are some differences between sexes and ages. Males, on average, need more water than females due to women having a higher average fat percentage. Furthermore, younger individuals need more water per day than older individuals because the percentage of water in the body decreases with age.
Some tips to increase water intake:
- Carry around a water bottle
-Choose water over sweetened beverages
- Add lemon to add some flavor
-Don’t wait until you’re thirsty to drink water
Make sure you all are staying hydrated!
For more information on public and private water systems, visit https://www.cdc.gov/healthywater/drinking/drinking-water-faq.html
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water#maintenance
The Spring Fitness Challenge starts TODAY! If you have signed up, remember to record your workouts and points daily in the Google Sheets (linked below) tab with your name on it. Please email Taylor (tfricker@wisc.edu) with any questions you have.
https://docs.google.com/spreadsheets/d/1nTD1g33pqkFtEX8DbaaqdutdTeXNdclOW0XwYetxKXc/edit#gid=506962177
