We wrapped up day 2 of the Intention Changes Everything Swing into Spring 10,000 Challenge today.
Having 1000 swings down in the books feels pretty great!
Let's talk about intention with strength training.
When we engage in strength training, it's important to approach it with a clear and purposeful mindset. Intention in this context refers to the specific goals we set for ourselves, the reasons behind our training, and the methods we choose to employ in our routines. Understanding our intentions can significantly enhance the effectiveness of our workouts and ensure that we are not just going through the motions, but rather, actively working towards our desired outcomes.
For instance, are we training to build muscle mass, improve our overall strength, increase our endurance, or perhaps rehabilitate an injury? Each of these objectives requires a different approach, and being clear about our intentions helps us tailor our exercises, nutrition, and recovery strategies accordingly.
Intention also encompasses the mental aspect of strength training. It involves cultivating a mindset that is focused and determined, allowing us to push through challenges and setbacks. When we lift weights with a strong sense of purpose, we are more likely to stay committed to our training regimen, track our progress diligently, and make adjustments when necessary.
Additionally, understanding our intentions can foster a deeper connection to our bodies. It encourages us to listen to our physical limits, recognize signs of fatigue or strain, and respect the recovery process. This holistic approach not only promotes physical strength but also contributes to mental resilience, making strength training a comprehensive practice for overall well-being. In summary, intention in strength training is about more than just lifting weights; it's about setting meaningful goals, maintaining a focused mindset, and developing a respectful relationship with our bodies.
By being intentional in our training, we can maximize our results and enjoy the journey of becoming stronger, both physically and mentally.
It was no mistake that I called this challenge Intention Changes Everything
STAYING HYDRATED AND FUELED FOR THIS CHALLENGE
If you are participating in this challenge, you are likely already feeling the pressing need to tighten up both your hydration and your nutrition. This is an essential step not only for meeting the demands of the challenge but also for enhancing your overall health and vitality.
For women over 40, maintaining proper hydration is particularly critical as the body undergoes various changes during this stage of life. It is generally recommended that individuals strive to drink around 3 liters of water daily, which equals about 100 ounces. This advice is rooted in the understanding that proper hydration is essential for supporting various bodily functions and overall health. As women transition through this life stage, their bodies may experience changes in metabolism, hormonal fluctuations, and shifts in physical activity levels, all of which can influence hydration needs.
The Importance of Hydration
Water plays a crucial role in many physiological processes:
Regulate body temperature, allowing for efficient thermoregulation during physical activities and daily life.
Aids digestion and nutrient absorption, ensuring that the body can effectively utilize the vitamins and minerals consumed through food.
Eliminate waste products and toxins, which is vital for maintaining optimal kidney function and preventing the buildup of harmful substances in the body.
Support kidney function and overall detoxification, helping to maintain a healthy balance of electrolytes and fluids.
For women over 40 especially, hormonal changes can affect hydration levels, making it crucial to pay attention to these shifts. We are all going to require more water to replace fluids lost through sweat. It is important to recognize that hydration is not just about drinking water; it also encompasses maintaining a balance of electrolytes and minerals in the body.
Strategies for Staying Hydrated
To reach the recommended 3 liters per day, consider the following strategies that can make hydration easier and more enjoyable:
Drink water steadily throughout the day instead of consuming large amounts at once. This can help your body absorb and utilize the fluids more effectively.
Keep a water bottle handy to remind yourself to drink regularly. Having a visible reminder can encourage you to sip throughout the day, making it easier to reach your hydration goals.
Add in a good electrolyte to your routine, such as LMNT
Listening to Your Body
It’s essential to listen to your body’s signals regarding hydration. While thirst is a natural cue for needing water, other signs of dehydration may include:
Dry mouth, which can indicate that your body is in need of fluids.
Fatigue, as dehydration can lead to decreased energy levels and overall lethargy.
Dizziness, which can be a sign that your blood pressure is dropping due to insufficient fluid intake.
Dark-colored urine, which is often a clear indicator of dehydration; ideally, urine should be light yellow.
Being aware of these indicators can help you effectively meet your hydration needs. Additionally, consider tracking your water intake using apps or journals to ensure you are consistently meeting your hydration goals.
Fueling Your Training for the Next 5 Weeks:
As we approach menopause, our bodies undergo exciting changes that can impact muscle mass, metabolism, and overall health. Strength training is your secret weapon for maintaining muscle, boosting bone density, and elevating your well-being.
The Role of Protein
Muscle Repair and Growth:
After a powerhouse strength session, your muscles crave protein to repair and grow. By indulging in enough protein, you'll build lean muscle mass and supercharge your strength training results!
Metabolism Boost:
Protein packs a punch with a higher thermic effect than carbs and fats, meaning your body burns more calories digesting it. This helps you maintain a healthy weight and sculpt a fabulous body composition.
Hormonal Balance:
Protein is a superstar in hormone production. Keeping your hormones in harmony is key, especially during perimenopause and menopause, to tackle symptoms like weight gain and mood swings with grace.
Recommended Intake:
Set your sights on 1.2 to 2.0 grams of protein per kilogram of body weight, tailored to your activity levels and fitness goals. Feast on lean meats, poultry, fish, some full-fat dairy, and legumes, nuts, seeds, if you can tolerate them.
The Importance of Healthy Fats
Energy Source:
Healthy fats are your go-to energy boosters, especially if you're diving into intense workouts. They provide sustained energy, crucial for powering through longer training sessions with enthusiasm.
Nutrient Absorption:
Vitamins A, D, E, and K are fat-soluble, meaning fats are your best friends for effective absorption. Embrace healthy fats to maximize your nutrient intake like a pro.
Inflammation Reduction:
Healthy fats, especially omega-3s found in fatty fish, flaxseeds, and walnuts, boast anti-inflammatory powers. They'll aid your recovery and ease muscle soreness after those epic strength sessions.
Hormonal Health:
Fats are essential for hormone production, including those vital for your reproductive systems and metabolism. Ensuring a healthy fat intake helps balance hormones during the dynamic changes of perimenopause and menopause.
Recommended Sources:
Include healthy fats in your diet with avocados, olive oil, nuts, seeds, fatty fish, and full-fat dairy in moderation. These choices support your overall health and deliver a bounty of beneficial nutrients.
Practical Tips for Our Nutrition During the 5-Week Training Program
Pre-Workout Snacks:
Delight in a balanced snack with both protein and healthy fats, like Greek yogurt with granola and flax, or a protein smoothie with spinach and berries, or even some beef jerky.
Post-Workout Nutrition:
Indulge in a meal rich in protein and healthy fats within 30-60 minutes after your workout. Savor a grilled chicken salad with avocado or a quinoa bowl topped with salmon and mixed greens, or a big ass grass fed ribeye. So many options!
Meal Planning:
Plan your meals to meet your protein and fat needs. Experiment with a variety of protein sources and explore different healthy fats to keep your meals exciting and delicious.
Stay Hydrated:
Hydration is your ally in performance and recovery. Aim for ample water intake throughout the day, especially around your workout times, to stay at your peak.
Listening to Our Bodies:
Tune in to how your body responds to different foods and make adjustments as needed. Your nutritional needs may shift with workout intensity and recovery.
Wrapping It Up
Focusing on proper nutrition is going to maximize your performance, recovery, and overall health. By prioritizing protein for muscle repair and healthy fats for energy and hormonal balance, you'll fuel your intense training over the next five weeks and beyond. Achieve your fitness goals while nurturing your well-being!
Remember, nourishing your body appropriately leads to better results and a more empowered fitness journey.
Keep Swinging,
✌🏻DEBORAH
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