Week 2: Drink a minimum of 6 cups of water a day


Hi Fusers!

Congratulations on completing Week 1! I hope you have successfully completed the week free of eating any processed foods. Trust me, your body is grateful ūüôā And if you slipped up, or chose to indulge in something that was processed, I hope that you made it in for an extra workout to make up the points. Remember, this isn’t all or nothing, it’s more of a system of checks and balances. We’re in this for the long haul, making the transformations that will lead us to greater health. So keep up the great work everyone!

This week the challenge is to drink at least 6 cups of water each day, adding an extra cup for each caffeinated beverage consumed. As easy as this challenge sounds, many of us find that we just don’t drink enough water. I know for me, I really have to think about this one, it truly doesn’t come naturally to me. However,¬†I know that by focusing on this challenge, I’m all the better because of it ūüėČ

waterDid you know our bodies are 60-70% water? Every cell in our bodies is composed of water, thus making sense of why it is so vital for us to drink enough. We lose water constantly, from sweating, breathing, and going to the bathroom. It is essential that we drink enough water to replenish the water lost in our bodies,  as well as maintain the balance of bodily fluids, which help aid in digestion, circulation, transportation of nutrients, as well as help maintain body temperature. http://www.webmd.com/diet/features/6-reasons-to-drink-water.

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In regards to exercise, water intake is extremely important. Obviously to replenish water lost via sweating, however ensuring your body is properly hydrated prior to working out is absolutely necessary for optimal performance. Muscle tissue is composed of at least 75% water. Being dehydrated can lead to fatigue, weakness, dizziness and/or electrolyte imbalance. Once your brain signals to you that you are thirsty, you are already dehydrated. So best to stay on top of it.  http://breakingmuscle.com/health-medicine/10-life-changing-reasons-to-drink-more-water.

I posted another article on our FB page that discusses a variety of other reasons why drinking enough water is so important.

Good luck this week continuing to keep processed foods out of your bodies and enough water in your bodies. Keep up the great work with your workouts, I know a lot of you got bonus points last week for doing more than 3, great job!

See you in the studio ūüôā

Yours in health,

Kristin at The Fuse Fitness

Week 1: Cut out ALL processed foods


Hi Fusers!

Tomorrow is day 1 of the √úber Challenge. You should all have completed your pre-test workout for time, which you will take post-challenge to see your improvements.

This week the challenge is to eliminate ALL processed foods, which you will continue¬†for all 8 weeks. We felt this was the most important first step toward better health. Many of you are confused by what this means, so I’m writing this to help explain and ease your worries.

Here are some rules to follow:

-Keep it simple, just eat REAL food. Most foods that come prepackaged in a box, bag or can are processed; there are a few exceptions, so always read ingredients on the label.

no-processed-foods2-Food should be consumed as close to its¬†natural state as possible. Think lots of produce, eggs, meats, nuts, seeds….shop on the perimeter of the store, stay out of the aisles.

-No fast food or deep-fried foods.

-Real beverages only, mainly water. Coffee, tea, homemade veggie juices, coconut water are all acceptable. No soda at all, and never drink diet soda.

-No lite, low-fat, reduced fat or non-fat food products. These things have been processed; the fat that naturally occurs in real food is good for you.

-Reduce your consumption of grains, week 3 we will be eliminating ALL gluten products (I’ll write more about that around that time). Any grains consumed should be 100% whole grain.

-No refined sweeteners or artificial sweeteners. This includes, but not limited to, white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juices. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.

eat clean-No refined oils. This means vegetable oil, canola oil, soybean oil, corn oil, margarine or grape seed oil. Stick to organic coconut oil, olive oil, macadamia oil, avocado oil, ghee, or grass-fed butter.

-ALWAYS read ingredients: the fewer ingredients, the better, generally 5 or less. Nothing with artificial ingredients, flavors or colors.

Keep this list posted on your refrigerator to access at all times. Keep it stored in your phone for when you’re grocery shopping. Follow the rules. If you’re not sure, it’s probably processed. Feel free to email us or talk with us in person any time you have questions or need a little motivation. Converse with others in class to keep you going. It’s always easier to have a support system, and that’s why we’re here. We believe in every one of you and know you can do this.

Good luck with week 1!!! Don’t forget to log your points into your spreadsheet. Please see Pascha or me if you have any questions with anything.

Yours in health,

Kristin @ The Fuse Fitness

√úber Challenge Spring 2014


Hi Fusers!

We are pumped. The time has come to really kick it into high gear. We are about to seriously take control of our health, staying consistent with our workouts, adopting healthy eating habits, and getting rid of junk that’s weighing us down. Introducing the √úber Challenge!

ways-to-eat-healthierThis 60-day challenge begins tomorrow, April 15. Why 8 weeks? Because we want to see results¬†and¬†reach our goals, and that takes time. We’ll be making new positive changes each week, focusing on consistency and follow through. We’re tackling this head on. It is important to understand there is no quick fix; fitness and health are a journey and we’ll be damned if we’re not going to help make that journey a better ride.

The way the challenge works is that you get “+” points¬†for working out and eating well, and¬†“-” points for not working out and eating well. Pretty simple, right?¬†To motivate everyone and eventually reward someone, the¬†√úber Challenge costs $10 to play; the winner takes all!

The main objective¬†of this challenge is to improve our health. We may¬†all be¬†motivated by different¬†reasons;¬†whether it’s to move better, feel better, sleep better, and/or look better, the one definitive commonality is that we want to be healthier. So here’s how we’re going to achieve that. Workout a minimum of 3 times each week at The Fuse, improve our eating and health habits, and improve on a timed workout challenge. Boom, it’s that simple. And guess what? Thanks to all of you, we have a built-in support system.

Each week there will be a healthy habit to adopt for the week and all successive weeks moving forward. This is a progressive challenge with each week adding another healthy behavior.

Week 1: eliminate all processed foods.

Week 2: drink 6 cups of water a day; add 1 cup for every caffeinated beverage consumed.

Week 3: eliminate all gluten products.

Week 4: eliminate all sugar/sugar alternatives except fruit.

Week 5: get a minimum of 7 hours of sleep a night.

Week 6: eliminate alcohol.

Week 7: reduce caffeinated beverages to only 1 per day.

Week 8: reduce recreational screen time (tv, Facebook, Instagram, etc.) to 2 hours or less.

So there you have it. Über Challenge Spring 2014. Begins tomorrow. Are you ready???

Yours in Health,

Kristin at The Fuse Fitness