CARDIO CORE

with

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Creators of Team 3XT

ALEX AND FERLY

Alex and Ferly are the co-creators of Team 3XT. They are both professional dancers to Music's biggest Stars, and certified fitness professionals.

TIME TO GET THAT CARDIO IN!

YOU ARE ON DAY 6! CONGRATULATIONS!

Your body may feel sore, you may feel tired, or you may feel absolutely energetic and ready!

Wherever you are, take a moment to recognize it and be grateful.

  • Be grateful for the soreness, because that means you pushed your limited, you got out of your comfort zone.

  • Be grateful for the tiredness, because it means you've had the health and energy to do the things you love.

  • Be grateful for energy and readiness, because that means you've been giving your body the nutrition, rest and movement it needs to perform its best for you.

ALL are fantastic!

We are going to ask you to take a deep breath. Today's core challenge is a bit more active, which means your cardiovascular system is going to kick in a bit sooner. We ask you to pretend Alex and I are right there next to you, cheering you on. Remember, it's ONLY 13 minutes! Give it your ALL!!

WHAT YOU PUT IN is WHAT YOU GET OUT!

Le't s GOOO!!!!

xoxo

Ferly

 

THE BIRTH OF TEAM 3XT

 

Alex and I met in a Dunham Dance Company called Marshall Dance Company back in 2006. We both stayed with the company for about a year, after which we began our individual professional dance careers. Our paths would cross every once in a while, but not a lot! Most of the time we booked different projects since we have such different looks.

Finally, in November of 2015, when doing a job for NIKE in Puerto Rico, we vibed so well. We would workout together on the job, do yoga sessions, and obviously dance our hearts out. At the time, Alex had already developed a workout program using heels and she called it STILETTO FIT. It sounded amazing! I couldn't understand why she wasn't doing anything with it, even with the limited time we have as professional dancers. I encouraged her to do something with it and told her I would help her bring this program to more people. 

Slowly we started sharing on Instagram fun short workouts while we were individually on the road with different artists, hence the name ON THE ROAD WORKOUTS (@ontheroadworkouts). We noticed people loved learning to move with us, but intimidation was always a huge factor, even online! "Oh, I can't dance like that!"

So this fun project slowly became a passion for the both of us. We didn't just want people to workout and dance, though those two things are more than amazing! We want people to experience what we experience on stage... even if it's a fraction of it. We want them to use their imagination, get out of their box and find out just how much they are capable of already. The power and magic of performing is what truly changed our lives, so we wanted to create an actual program that would tap into that for everyone. Being a Triple Threat in the industry means you can do it all. You're a commodity, you are special, you are unique. We believe there's a Triple Threat (3XT) in every person, and our goal is to open people's eyes to it through the power of movement and dance.

If you have tried 3XT in any shape or form, we hope you have experienced a bit of that!

...and that's how Team 3XT was born!

-Ferly

 

WATER

 

  DID YOU KNOW PRETTY MUCH HALF OF YOU IS WATER?  

A KIDS'S WEIGHT IS 70% WATER.

AN ADULT MALE IS 50-60% WATER.

AN ADULT FEMALE IS 45-50%​.

 NEEDLESS TO SAY, HYDRATION IS IMPORTANT. 

Countless metabolic reactions in the human body rely on water as a medium.

2/3 of the water in your body are found within cells, the other 1/3 is outside the cells.

DEHYDRATION:

 

Dehydration is then a huge problem.

Symptoms of dehydration include:

  • thirst

  • dry skin

  • fatigue and weakness

  • increased body temperature

  • muscle cramping

  • headaches

  • nausea

  • darker-colored urine

  • dry mucous membranes (mouth, nose, eyes)

Severe dehydration can also include:

  • muscle spasms

  • vomiting

  • dark urine

  • vision problems

  • loss of consciousness

  • kidney and liver failure

If you loose water too much water and don't replenish it, your body will feel it. It can have significantly affect your athletic performance (strength and endurance).

Because we get thirsty and we usually respond to that cue with drinking water, humans are (for the most part) well hydrated. But a lot of things can affect your hydration, like climate, activity, stress, sickness and age, to name a few.

Do it yourself Dehydration Test:

Pinch your skin, and if the fold returns to its original shape especially slow (called tenting), then dehydration is suspected (see image below).

What the indicated water consumption for men and women?

For men, an average of 16 cups of water a day from fluid and non-fluid sources (e.g. fruits and vegetables) is adequate; for women, an average of 11 cups.

Another easier way might be to get your body weight and divide it by 2. Thats the number in Fluid Ounces You should have of liquids. 

Example: 150lbs person : 150/2= 75 (this means 75 fl.oz of liquid daily)

Remember there's water in veggies and fruits,  fruit juices and tea.

Then there's the "issue" of bloating. 

WHY DO WE GET BLOATED?

Plane flights, hormone changes, and too much salt can all cause your body to retain excess water. When your hydration level is not balanced, your body tends to hang on to that water. Usually, water retention may cause you to feel heavier than normal, and less nimble or active. When bloated, a lot of us stop drinking so much liquid, thinking that will help with the bloating. But it actually does quite the opposite. If your body is holding on to water is because there is an imbalance. If you hydrate more, that will give your intelligent body more liquids to work with, and it will no longer feel the need to hold on to anything.

Remedies for water retention include:

1. Follow a low-salt diet

Try to limit (not eliminate!) your intake of sodium to no more than 2,300 milligrams per day. This means less processed, packaged foods. Try adding spices instead of salt to flavor vegetables and lean proteins. 

2. Add in potassium- and magnesium-rich foods

They will help balance out your sodium levels. Options include:

  • bananas

  • avocados 

  • tomatoes

  • sweet potatoes 

  • leafy vegetables, such as spinach 

3. Take a vitamin B-6 supplement

According to a study published in the Journal of Caring SciencesTrusted Source, vitamin B-6 significantly helped with premenstrual symptoms like water retention. Though, ladies, just know that bloating is part of that menstrual cycle. It does not mean you are doing something wrong. Just hang in there for those few days.

 

4. Eat your protein

Protein attracts water and keeps your body balanced. A special protein called albumin keeps fluid in the bloodstream and prevents it from leaking out and causing swelling. 

5. Keep your feet elevated

Elevating your feet can help move the water upward and away from your lower extremities. 

6. Wear compression socks or leggings

Compression socks are becoming more popular and easier to find. They are available at athletic clothing stores and many online sites. Compression socks are made to fit tight. They may even feel a little uncomfortable at first. The purpose of compression apparel is to squeeze your legs and prevent fluid from accumulating. 

7. Seek your doctor’s help if your problem persists 

Your doctor may prescribe a diuretic medication to make you urinate more.

8. Hydrate!

I absolutely do not recommend Water Pills or any type of diuretic. It can significantly affect your blood pressure (it dropped mine A LOT). Water retention is your body's way of doing its best to maintain balance. We must listen to our bodies and learn to work with it naturally and give it what it needs.

 

 

Summary and recommendations:

• Be aware of thirst cues.

If no fluids are going to be given during exercise, you can pre-hydrate with the following regimen:

  • 500 ml of fluid on the night before exercise

  • 500 ml in the morning

  • 500 to 1000 ml, 1 hour before exercise

  • 250 to 500ml, 20 minutes before exercise

• Consume nutrient dense foods/beverages after exercise to assist in the re-hydrating process.

• Those with a history of cramping and “salty sweat” should consider adding salt to foods/beverages after exercising (a quarter to one-half teaspoon).

• For every pound of sweat lost during exercise, rehydrate with 2 cups of fluid.

• Dark colored urine can be indicative of a low water reserve in the body. So make sure your urine is light-colored and clear.

• Lifestyle and certain "occasions" may alter water weight. Women, hang in there on your menstrual cycle.

So here's the challenge:

 Figure out how much fluid ounces you should be consuming daily and commit to adding that number to your lifestyle. 

If you are woman, 11 cups of liquid is recommended. If you are active, you need to up your intake.

I keep it simple and I drink half my body weight in fluid ounces of WATER. If I get more liquid from my food, GREAT! Listen to your body and give it a try. Your thirst cues will keep you in check.

XOXO

Ferly

From "Everything You Need to Know About Water Retention" by Healthline.com

 

From "All About Dehydration" by Ryan Andrews, M.S., RD

CONGRATULATIONS

on completing today's challenge!

Go treat yourself! Go get a massage. You deserve it!

 We'll see you tomorrow!

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