Eat Clean, Train Hard, Hydrate Smart... at FitStop

March 16th marked the first day of Nutrition and Hydration Week. This blog is going to explore this topic a bit more in detail. This is for those of you who train hard, and lift heavy, and for those just starting on their wellness journey.

We are all athletes. If you can move your body, you are an athlete. We may not all play sports competitively, but we are all training for this thing called life. Time waits for no one. So now is the time to work!

1. Nutrition and hydration aren’t “extras.” They are performance tools.

2. Eating clean doesn’t mean eating less—it means eating better.

3. If you train hard, your body needs the right balance of nutrients.

4. Even slight dehydration can impact:

   • Strength

   • Endurance

   • Focus

   • Recovery

5. Do You Need Electrolytes?

Your results don't just depend on your workouts. Nutrition and hydration support strength, recovery and overall performance. They also keep you living your best life! We are complex beings, but our habits with nutrition and hydration don't have to be complicated!!

Eating whole foods, minimally processed, like lean chicken, fruits and veggies (all the rainbow), complex carbs such as oats, brown rice, potatoes, and healthy fats like avocadoes and nuts will fuel your body and support your muscles!! It will also help you have a healthy gut microbiome which in turn will allow you to live optimally!

Meals that are a combination of 3 main macros are key! Especially if you are consistently working out, training hard and lifting heavy. PROTEIN, FATS and CARBS. Proteins for muscle repair and growth. Fats for recovery and hormones and Carbs for your main energy source.

For example, a great balanced meal could be ground chicken, mashed sweet potatoes, and 1/4 avocado.

Did you know that your pee tells the hydration tale? If it's dark, you need more fluids. If it's pale, you're on the right track!

Here are some hydration guidelines for exercising:

• Before workout: 2–4 cups of water

• During workout: Sip every 15–20 minutes. Don't gulp water down as it will slosh in your stomach. Little sips to wet your lips and throat.

• After workout: Rehydrate consistently.

Do you sweat a lot during workouts? Or are you training for a lengthy period of time? Maybe working out in a hot environment? You could use electrolytes. They help support recovery, reduce cramping and maintain performance.

To re-emphasize: You need to fuel your body properly and stay hydrated. I hope this helps you out. It really is about trying again each day.

Small daily habits lead to big long-term results.

PSA's

• Clean, indoor, closed-toe sneakers in the gym please. You can wear socks, or bare feet using a mat. Please take care of our equipment, the floors, and most of all, your feet.

• Birthday Draw for March is well underway. If you celebrate this month, put your name and number/email in the draw! You could win some nice FitStop merch!

• Congrats to those participating in the 100,000 lbs lifting challenge! Way to go. Just a week or so more to go!

• Thank you to all who do their part in keeping Fitstop looking so good. With great strength, comes great responsibility (meaning: put your equipment back )

Sincerely,

Your coach,

Tracy