For six hours of each day next week, your challenge is to do:

15 Air Squats
10 Push Ups
5 Burpees
1min Plank

Every Hour on the hour!


.... AND GO!!

We put 1-2lbs of weight on, each holiday season! This weight adds on every year, if we do not do something about it. For instance, if at age 18 (175lbs) this trend started, by the age of 40 this person would have 44+lbs of extra weight to carry around. Just 30min/Day of heart rate elevation, through activity. This will dramatically reduce your chances of, not only weight gain, but this will also reduce your chances of developing diseases. 

4-5 Rounds

5 Battle Rope Movements (30 sec/each)

50yd Sled Push

15 MedBall Slams

15 Bosu Push ups

15 DB RDL's

4-5 Rounds

15 Air Squats
15 Push Ups
15 Burpees
15 Alt. Lunges
15 Alt. V ups
15 Overhead Presses


Post workout, be sure to stretch your full body. We tend to forget that when we are working out, we are contracting our muscles the entire time. When do we take the time needed to stretch those muscles out?

            Six Benefits of Water Consumption

1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin's surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested thatTrusted Source when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.



source: ​https://www.medicalnewstoday.com/articles/290814.php#benefits

 

WE NEED WATER

H20 Fun Facts

1) Your body weight/2 = Suggested H20 intake at a resting state

2) Drink an 8oz glass of water right when you wake up in the morning, to kickstart your health on a daily basis.

3) In 2005-2010, U.S. youth drank an average of 15 ounces of water and U.S. adults drank an average of 39 ounces of water on a given day. 

4) A 2% reduction of water levels in the body can lead to a 20% decrease in mental and physical performance.

5) Water allows the body to metabolise fats more efficiently.

Source: ​https://www.health24.com/Diet-and-nutrition/Beverages/12-interesting-water-facts-20120721