September 22-28, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

Heart Rate Check

Hope your September is going well. This week we are focusing on resting heart rates and keeping your fluid up to par!

THINGS TO PRACTICE:

1. Drink Up. Check the color of your urine this week. It should be a very pale yellow to clear color. If it is more yellow than that, you are definitely dehydrated. Drink More clear fluids or try some natural electrolyte drinks to help hydrate you such as coconut water.  My personal favorite is coconut water with a hint of grapefruit. A decent starting point for hydration is drinking about half your body weight in ounces per day. If you weigh 150lbs, start with 75 ounces.
2. Heart Rate Check. Take several readings of your resting heart rate in the mornings before you wake up this week. Many smartwatches can do this as part of tracking sleep.  If you don’t have a watch or device that will do this, then try to do it the old fashoin way and take your pulse.  Your resting heart rate can give you some indication as to how rested you are and how fatigued your overall system is.  If your resting heart rate is elevated, it can help indicate that your system is fatigued or maybe fighting a cold, etc. Use resting heart rate as a tool in your training.
For those of you that want to get extra nerdy and if you have a device that will track it… HRV (heart rate variability) is an even better indicator of your bodies state of fatigue.  Your heart should not beet at a normal rhythm like a clock.  Heart beats should vary a little bit. You might have 1 second between 2 beats and then 1.15 seconds between the next two beats. The higher your heart rate variability (more sporadic your heart beats) the more rested your system is. If your HRV is low, then your body needs more recovery between hard workouts.

GETTING STARTED:

For the smoothest training video experience, use the Google Chrome web browser. Don’t have Chrome? No worries, you can download it here.

START WORKOUT #1

THIS WEEK’S RECIPES

GOOD EATS

We love to keep meals healthy, easy, and tasty!  Try some of these awesome recipes this week.

Pumpkin Oatmeal

Check out this great twist on a morning staple!

GET THE RECIPE >

One Pan Chicken Dinner

You had me at simple and the taste of Fall
GET THE RECIPE >

Pumpkin Chili

A delicious and warm dinner for a cool Fall day!
GET THE RECIPE >