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Week 1: Working the Plan

And Overcoming the Excuses

Welcome to Week 1 of the S2S5K. Over the next 8 weeks, each episode will align with lessons presented here and on the S2S5K resources page. Log in at www.SolanoFit.com with your email address for access. Special thanks to our friends at Kaiser Permanente Napa-Solano for sponsoring this series.

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Week 1 - Listen Here

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As usual, please consult your medical professional before beginning any exercise program.


Having A Plan - How do you intend to finish your 5K, specifically? The SMARTER your goals the better!

Trusting the Process - Growth in your stamina will take time, so stay the course, stay encouraged.

Getting Over Excuses - Only you know the difference between an excuse and an emergency. Prepare in advance for the common excuses that thwart your progress. Use the excuse eliminator from the resources page!


More on Water

Why is it so important to get enough fluids?

The human body is approximately 60% water. We can only survive a few days without water. The fluid levels in our body are constantly fluctuating as we lose or gain water.


Monitoring Fluids the Easy Way

A simple way to monitor fluid status is to evaluate the color of urine throughout the day. If it is a pale yellow it likely indicates a well-hydrated state. If it is dark in color it probably indicates more fluids are needed. Another method is to weigh-in before and after a workout, replacing the weight difference with fluids. Thirst, obviously, is another indicator that the body needs fluids.


So how much should an athlete consume to keep hydrated? The following chart lists recommendations from the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine’s Fluid Replacement Guidelines (1):


If exercising less than an hour, water will generally meet hydration needs. For longer duration exercise, especially in the heat, a sports beverage will help replace the fluids and electrolytes lost.


See you next time!

(and please check us out on IG/solanofit707)

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