In this issue:
Katrina J. Daniels, BSW
NSCA Certified Personal Trainer
Body Basics is proud to introduce Katrina Daniels as the newest member of our team! Katrina comes to us from a somewhat different background than most of our fitness coaches and her story is very inspirational.
Katrina attained her Bachelor’s degree in Social Work from Arizona State University. She worked at Child Protective Services until the birth of her first son. A few years later, after the birth of her second son, Katrina came to the realization that she was not living the healthiest life. She had devoted all her time and energy to her family and had lost herself in the process. Having put herself on the back burner for so long, Katrina was now morbidly obese.
Katrina decided it was time for things to change. She started working with a personal trainer and made some healthy lifestyle changes. In a 2-year span of working out for an hour 6 days a week and making better food choices, Katrina dropped an incredible 100 pounds!
Inspired by her success and with her continued desire to help others, Katrina decided that becoming a personal trainer, while keeping her own commitment, would be the perfect balance!! She completed the Pima Community College Fitness Professional Certificate Program and became a Certified Personal Trainer (CPT) through the National Strength and Conditioning Association (NSCA).
Katrina looks forward to using her skills and personal experience to inspire others towards better health and fitness.
In her free time, Katrina enjoys spending time with her two sons, Nicholas and Ran, hiking, throwing a football, or enjoying movie night at home with her family. She is excited about the next stage of her weight loss/fitness regimen and hopes this will help to inspire others to attain their goals as well.
…and a Heartfelt Goodbye
But…still “editor in chief”
Jenny Kerbs, valued fitness coach and friend to BodyBasics, is moving on. Both Jenny and her husband are headed to Waco, Texas to start a new chapter in their lives. Jenny plans to continue to work within the fitness industry and we look forward to hearing what path(s) she decides on. She has also agreed to continue writing the e-newsletter you have all come to look forward to every couple of months. This is a plus for the entire BodyBasics family who truly love this gal and aren’t quite ready to admit that she is gone.
Jenny joined cile and Chris in September of ‘04’ to start Body Basics. She was a team player from the word “go” all the way up to her last day, March 31st, 2008. During the three and a half years she dedicated to Body Basics, Jenny showed an ongoing desire to be her best. She would stay after weekly to talk with Chris or others in an effort to learn all she could. In fact, Jenny’s last week was probably one of her longest as she gathered information and made a point to hang around well beyond her end of day all week!
Along with her high level of service, Most of us will also continue to remember Jenny for her ear to ear smile. Her smile welcomed many a new client into BodyBasics, brought joy to clients and others who could use some, and made going to work out something to look forward to. We will all miss that smile.
Jenny, we wish you all the best as you part ways and head into an exciting new chapter. Thank you for your time at BodyBasics and thank you for your commitment each day to offer your best to the studio and your clients.
Race for the Cure 2008 was a success for the BodyBasics Crew!
Thank you to all of our runners, walkers, and donators who participated in this year’s Race for the Cure event on April 6th, 2008. This year we ended up with 36 members of the BodyBasics Crew. Special thanks to Kelly Enochs and Susan Mannion who designed the logo for this year’s team shirt.
As a team we were able to raise nearly $2000.00 dollars for the Susan G. Komen Foundation. It is through collective efforts like this that we can all do our part to rid the planet of breast cancer, a wretched condition.
Special congrats to all who made this year their first year ever completing an organized 5K. It is a great achievement and something to be celebrated. We also offer a sincere pat on the back for those who ran competitively.
It is that time of year again! The time of year where our Tucson temperatures reach over a scorching 100 degrees on most days of the summer. The time of year where people limit their outdoor activities to before the sun comes up to after the pavement has stopped sizzling for the day. It is also the time of year where your BodyBasics Fitness Coaches emphasize the importance of staying hydrated.
Hydration is important all year long, but because we live in the desert, the dry, hot summer weather brings an even greater need for more water to help keep our bodies healthy all summer long.
We have talked about the recommended amounts of water in previous newsletters, so the focus of this article is, specifically, on hydration and exercise. If you are curious about general recommendations of water, please refer to our 2006 July/August newsletter. Look for the title and subtitle, “Get Your Kicks – Drink up!”
Research shows that optimal health is not possible without proper hydration. Staying well hydrated can provide many benefits to your daily life as well as possibly reduce certain diseases such as infections, kidney stones, and some cancers. It is essential that you stay hydrated throughout the day to feel your best and be your best, but it is especially important before, during, and after exercise.
Each person’s need for fluids while working out is different depending on individual sweat rates. We have clients who, after an hour workout, are barely glowing and others who break a sweat as soon as they open the door into our studio. The best way to determine how much water you are losing during your workout is to weigh yourself before and then again after exercise. Ideally, you should weigh the same. If the number is less, then you know you may not have consumed enough fluids. If the number is greater, then you possibly drank too much fluid. The general rule is that you do not want to drop below 2% of your body weight. Doing so can impair performance and create negative physiological consequences.
Have you ever noticed that some days your heart rate seems to be higher than usual? Or that it takes a longer amount of time to recover than normal? Have you ever felt a spontaneous desire to decrease exercise intensity and maybe end your session early? These are all signs of possible dehydration. When the body is dehydrated, the blood becomes more viscous (thicker) and therefore the heart has to work harder to pump blood through the body. The fact of the matter is proper hydration leads to harder, longer workouts, resulting in greater benefits and getting the most out of each workout.
Can you drink too much water?
The answer is yes. The condition in which too much water is consumed is known as hyponatremia or water intoxication. Hyponatremia, as well as dehydration, are serious conditions that, in severe cases, could result in death. Both of these illnesses are very uncommon. However, for most exercisers, dehydration and heat illness are far more common than hyponatremia. The average exerciser need not be too concerned about these conditions, but we do insist that you make sure you drink the proper amounts and types of fluids during exercise.
Determining your Sweat Rate
Most people will lose between 17 to 50 oz of sweat during an hour of vigorous activity. Of course, sweat loss depends upon the exercise intensity, exercise duration, fitness level, and environmental conditions (inside and outside the studio). Those who sweat lightly (less than 20oz/hour) can stay well hydrated by drinking very little water throughout their workout. Those who are heavier sweaters (50oz/hour or more) will need substantially more fluid replacement during their workout. The following formula will help you determine your sweat rate:
Sweat rate = ([preexercise body weight – postexercise body weight] + fluids consumed)/exercise time (in hours)
For example, Mary weighs 150 lbs before exercise. She completes vigorous activity for 45 minutes. While exercising, she consumes 12 oz of water. After exercise, she weighs 149.5 lbs.
We know that Mary lost 0.5 lbs of water during exercise. One pound equals 16 oz, so the half a pound she lost equates to a 8 oz loss of water during exercise. We also know Mary drank 12 oz of water, which she also lost in addition to the 8 oz. Therefore, Mary had 20 oz of sweat loss in 45 minutes.
To get Mary’s sweat rate, we have to convert her time into hours (45 minutes = 0.75 hours). Then we divide her sweat loss by her time in hours. 20 oz / 0.75 = 26.6 oz/hour
Mary’s sweat rate for a vigorous workout is approximately 27 oz/hour.
Once you have determined your sweat rate, you will have a better idea of how much fluid to consume during your workout in order to minimize water/weight loss. To make it easier, divide the amount of fluid needed to maintain weight during exercise by 10 to 20 minute intervals. Therefore, Mary should drink roughly 8 oz every 20 minutes to remain well hydrated.
What type of fluid is best?
The best fluid for hydration is water. Water is readily available and most of the time, it is free of cost. However, research has shown that more people will adequately hydrate themselves when given a more flavorful option.
These waters are lightly flavored with few calories. Exercisers may do a better job at replacing their fluids when drinking a flavored beverage as opposed to their tasteless alternative of water. Most fitness waters market the fact that they include vitamins in their beverages. These vitamins offer no aid in hydration; however, they can be beneficial to one’s overall health.
Sports drinks have been getting a lot of bad press because of their supposed higher than desirable caloric values. But for those exercisers who workout at a high intensity for at least 60 minutes in duration and are looking to get the most out of every workout, those extra calories may be beneficial to their performance.
The calories in sports drinks are carbohydrates. Carbohydrates are the fuel for our muscles. Our bodies, on average, can only oxidize about 60 to 90 grams of ingested carbohydrates per hour. When too many carbohydrates are consumed, gastric emptying and fluid absorption are slowed down, which can lead to stomachaches and nausea. Therefore, sports drinks are specially formulated to provide the proper amount of carbohydrates needed. Check the labels of your sports drink and choose one that contains 14 to 17 grams of carbohydrates per 8 oz serving. For some exercisers, it may be a good idea to dilute your sports drink to ensure you are taking in the proper amount of fluid as well as carbohydrates.
Sports drinks are also beneficial due to their electrolyte concentration. The greatest electrolyte loss in sweat is sodium. Sports drinks will help replenish the sodium our bodies need to function properly. This sodium in the sports drinks may help the body retain more fluid that is consumed, resulting in better hydration during exercise. Depending on your sweat rate, you may consider choosing a sports drink for hydration during your workouts over water. Keep in mind, though, that for most exercisers, water is just fine for staying hydrated. Other options are to simply dilute your sports drink if you find that you do not need those extra carbohydrates during your exercise. Check with your BodyBasics Fitness Coach if you have questions.
The Bottom Line
In short, water is one of the most important nutrients we can provide to our bodies. We hope that by reading this article, you take with you a better understanding of how much water your body may need during exercise to stay adequately hydrated. As you become more aware of what a hydrated body feels like versus a dehydrated body, you will soon look just like your Fitness Coaches who carry a bottle of water with them wherever they go!
Have a great summer and drink up!
“Drink Up! The Science of Hydration.” Stover, Beth, M.S., CSCS, and Bob Murry, Ph.D., FACSM. American College of Sports Medicine’s Health & Fitness Journal. March/April 2007. p. 7-12.
This Breakfast Smoothie satisfies me in a way that traditional breakfast foods do not. It is high in quality protein and gives me energy.
Adapted from Dr. Gabriel Cousens, M.D.
The Tree of Life Rejuvenation Center in Patagonia, AZ
In a blender combine the following ingredients:
1 heaping TBL Spirulina powder
2 TBL Whey powder
2 TBL ground organic Flaxseed
1 TBL Bee Pollen
½ large Apple or 1 medium Apple, chopped. I like Pink Lady or Fuji apples.
Approx. 5-6 ounces of purified water depending on how thick you would like your smoothie
Blend or frappe until smooth.
Yield: approx. 14 ounces
4 frozen Strawberries
¼ cup or less frozen Blueberries
Tip: put water in first, then frozen fruit.
I recommend Nutrex brand Hawaiian Spirulina Pacifica powder.
The following information comes from the book, Conscious Eating, by Gabriel Cousens, M.D.
Spirulina is about 70 % assimilable protein. It has all the essential amino acids in correct proportion. It has 14 times the daily dose of human-active B-12 (per 100 grams), contains vitamins, 17 different beta-carotenoids, enzymes, and minerals. Spirulina contains high food energy. It is considered a healing food. It is an excellent support for boosting the immune system.
Bee pollen is a vegetarian source of human-active B-12, most of the B vitamins, vitamins A,C,D, and E and all the essential amino acids and more!
I should mention that once a person can get past the deep, rich, healthy green color it tastes very good. Hey, green is the color of the heart chakra. Green is good.
Cathy Burnes – May
Cathy has been a faithful part of the 6:00 group since her start with us in September of 2007. She is one of the first to arrive and always gives as much as she has to offer each workout. Her newfound muscles and restored bod are proof positive that she has been committed to maximizing her results.
Cathy, we are all very proud of you and thank you for being such a fun person to teach and encourage. Keep up the efforts!
Your Coaches: Chris, Jenny, Mike, and Kathleen
Susan Mannion – June
Susan’s smile speaks volumes for her level of enthusiasm here at BodyBasics. She continues to challenge herself physically and the results speak for themselves. Susan has made dramatic improvements in her overall athleticism as well as her nutritional habits since her start in August of 2007.
Susan, you are such a joy to coach and we congratulate you for being this months superstar.
Your Coaches: Chris, Katrina, Mike, Jenny, and Kathleen
To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.
Keep Up the Great Work!
We are very proud of all of you!
Chris, Mike, Kathleen, Katrina and Jenny