NOVEMBER 13, 2016
SET 1, REP 26
IGNITER
Changing lives, one burpee at a time.
Tip of the Week:
Drink up: How to stay
hydrated for better
performance
We all know how important it is to stay
hydrated. A reduction in just 2% of body fluid
can result in 10%-20% loss in performance.
But how much should you drink and when?
We as CrossFit athletes know that when it
comes to fitness and performance, things are
not always the same for everyone across the
board. Every person has different
requirements due to many variables such as weight, activity level, and
external conditions. A general rule of thumb is to consume 16 oz of water
per hour of vigorous exercise in addition to the daily baseline of 64 ounces,
or approximately 8, 8oz glasses. In order to determine with more specificity
how much you should be drinking, you can do a few simple calculations.
Weigh yourself before and after you workout on a digital scale that
measures to 1/10 of a pound. Assume that 1 pound equals approximately
16 oz of water (1/10 of a pound equals 1.6 ounces.) Use the formula:
(Finish weight - start weight) - (amount of drink) to calculate your rate of
fluid loss for that workout. Do this over the course of one week. By taking
an average of these numbers for the week, you can determine
approximately how much you need to be drinking to supplement what
you’re losing through your workouts. For specific events, such as
endurance, distance, or outdoor obstacle events, you should adjust your
intake, accounting for variables like heat, intensity, and duration. When you
drink is also important. Hydration starts well before your workout. Your best
bet is to drink as soon as you wake up, as we are generally dehydrated in
the early morning. During your workouts, it is important to drink to keep
pace with fluid loss. An easy way would be to spread out your intake over
15 minute intervals. Smaller drinks will keep you from feeling bloated
during your workout. You may still be dehydrated after your workout is
over, so remember to drink up afterward.
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THIS WEEK’S
FIT-SPIRATION:
“You must believe
that success is your
only option.”
IGNITE FITNESS
INFO AND
EVENTS:
WRITE A REVIEW
ON GOOLE AND
GET A FREE
TSHIRT!
*limit one t-shirt per
person
New class schedule is
in effect! Check our
website,
www.ignitefitnessgro
up.com for more
details!
SET 1, REP 26
IGNITE FUEL
Recipe of the week:
Roasted Turkey
Breast with
Rosemary Potatoes
Ingredients:
1 whole, skin-on Turkey Breast
3 cloves minced garlic
8 Yukon Gold Potatoes, quartered
1 cup vegetable stock
3-4 sprigs rosemary
3-4 tbsp olive oil
4 tbsp Kerrygold butter
Salt and Pepper to taste
Directions:
Preheat oven to 325. Mix 1/2 of the butter and olive oil and
coat turkey breast. Loosen the skin from the meat, and
insert rosemary, garlic, and a tablespoon of butter. Season
with salt and pepper. Toss potatoes in remaining olive oil
and butter, and season with salt and pepper. Place the
turkey breast skin side up in a roasting pan, and surround
with the potatoes. Pour vegetable stock in the bottom of
the roasting pan, and bake until the skin is golden brown
and the internal temperature reads 165 (approximately 1
1/2 - 2 hours). If the skin is over browning, cover loosely
with foil. When the turkey is done, cover it with foil, and let it
sit for 15 minutes before carving.
IGNITER ON FIRE: KRYSTINA LIOSATOS
This week’s Igniter on Fire is Krystina Liosatos. Krystina
became a member at Ignite in 2016. Krystina is a fun, sweet,
and energetic person, who never fails to put on her game face
during a workout. Krystina has been working hard inside the
gym and is a dedicated follower of the Ignite Fuel plan. She
has lost 15 pounds since starting at Ignite, and she is looking
and feeling fantastic. She generously volunteered her time for
the Marc Frontier Memorial Fitness Battle this year, and we
greatly appreciate her for it! We are super proud of her
progress. Great job, Krystina! Keep up the good work!
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