Proper hydration is often overlooked but plays a crucial role in exercise performance and recovery. Whether you're a professional athlete or someone who enjoys regular workouts, staying hydrated is essential for optimal physical and mental functioning.

1. Maintaining Fluid Balance:

Water is vital for maintaining fluid balance in your body. During exercise, you lose water through sweat, and if you don't replenish those lost fluids, dehydration can occur. Dehydration can lead to a decrease in performance, fatigue, impaired cognitive function, and an increased risk of heat-related illnesses.

2. Regulating Body Temperature:

When you exercise, your body temperature rises, and sweating is the body's natural way of cooling down. Sweat helps dissipate heat, but excessive sweating without adequate fluid intake can lead to dehydration and an increased risk of overheating. By drinking enough fluids, you support your body's ability to regulate its temperature, allowing you to perform better and avoid heat-related issues.

3. Enhancing Exercise Performance:

Proper hydration is directly linked to improved exercise performance. When you're well-hydrated, your muscles function optimally, allowing you to maintain strength, endurance, and power. Dehydration, on the other hand, can lead to muscle cramps, reduced energy levels, and decreased performance.

4. Supporting Nutrient Transport and Waste Removal:

Water is essential for transporting nutrients to your cells and removing waste products from your body. During exercise, muscles require an adequate supply of nutrients and oxygen to function optimally. Hydration plays a key role in ensuring efficient nutrient delivery and waste removal, supporting muscle performance and recovery.

5. Improving Mental Focus and Concentration:

Hydration doesn't just impact your physical performance; it also affects your mental function. Dehydration can lead to cognitive decline, reduced focus, and impaired decision-making. When you're properly hydrated, you enhance mental clarity, concentration, and overall cognitive function. This is particularly important during demanding workouts or sports activities that require quick thinking and precise movements.

6. Speeding up Recovery:

Hydration is vital for post-workout recovery. When you exercise, you break down muscle tissue, and proper hydration supports the repair and rebuilding process. It helps transport nutrients to the muscles, flushes out waste products, and facilitates the removal of metabolic byproducts. Adequate hydration after exercise aids in reducing muscle soreness and promotes faster recovery, allowing you to bounce back for your next workout.

7. Monitoring Hydration:

To ensure proper hydration, it's important to monitor your fluid intake. A general guideline is to drink water before, during, and after exercise. Aim to drink enough fluids to maintain a light yellow urine color. Remember that individual hydration needs may vary based on factors such as intensity and duration of exercise, environmental conditions, and personal sweat rate.

Thank you to all that participated in a fantastic challenge! I love how participation grows a little more with each one we do!

The winner of the Christmas in July Challenge who will be sent a Zone Mat is …

JANNA!

The winners of a Free Month of the app are…

Francesca Russell

Michelle Pizzarello

Congratulations to all of our winners and participants! The free months have been added to your account, and Janna please check your email!

Alright friends, let’s get that body moving and grooving! Check out our Advanced Full Body video from our Home Pilates Series. Where do you think you’d be in a few months if you took only 5 minutes per day to improve your physical and mental health? GIVE IT A SHOT! You have every tool you need packed into these 5-minute workouts.

Hey everyone! How's the challenge going? Do you have any questions? Chime in below about your progress!!

Everyone is moving and grooving these days! How do you set aside time for your fitness while on the road?

In today's fast-paced world, finding time for fitness can be a challenge, especially for busy professionals. However, prioritizing your health and well-being is essential for maintaining a balanced and fulfilling lifestyle.  

1. Utilize the flexibility and full extent of the Corefirst App Only have 30 minutes? Jump into a Pilates Class Only have 5 minutes? Pick two workouts from the Exercise Library and do 2 rounds of 20 each! Only have a moment to yourself at midnight on a random weekday? Our coaches are there for you! Get it in! You can even schedule your workouts on the Corefirst app now!  

2. Prioritize Strength Training: Strength training is essential for building lean muscle, boosting metabolism, and improving overall functional fitness. The focus that resistance Pilates has on compound exercises is essential for those with little time to spare. A time-efficient and consistent routine of workout multiple muscle groups will maximize efficiency and outcome.  

3. Incorporate Active Commuting: If possible, consider incorporating active commuting into your daily routine. Instead of driving or taking public transportation, try walking or biking to work. This allows you to squeeze in physical activity while saving time on your commute. If distance or time constraints make it impossible to commute entirely on foot or bike, consider parking farther away from your workplace or getting off public transportation a few stops earlier to include some walking in your daily routine. Also, the Corefirst can easily be wrapped up and thrown in your work bag! Set it up at lunchtime and knock out a 15-minute class! While you may be thinking “Corefirst, you have lost your mind,” we actually have a lot of users that do this, PLUS physical exercise has a stress-reduction component and can boost creativity at work!    

4. Schedule and Prioritize Your Workouts: Treat your workouts as important appointments and schedule them in your calendar. By making exercise a non-negotiable part of your daily routine, you are more likely to follow through. Choose a time that works best for you, whether it's early mornings, lunch breaks, or evenings, and commit to that schedule. Consistency is key, so aim for a minimum of 3-4 workouts per week.    

Being a busy professional doesn't mean sacrificing your fitness goals. By implementing time-efficient workouts and incorporating physical activity into your daily routine, you can maintain a healthy and active lifestyle. With dedication and smart planning, you can achieve your fitness objectives and enjoy the numerous benefits of regular exercise, even amidst a hectic schedule.

Today is our first workout highlight with our newest 5-Minute Home Pilates Series! After having a week to give it a try, what do you think? Comment below!

Let’s dig into our Beginner Core video! All you need is your Corefirst and 5 uninterrupted minutes. Designed to cinch in the core like a corset as well as sprinkle in a few arm movements, you’ll be working HARD in those 5 minutes! What we really love about this workout is the ability to fit in a focused workout in the length of a commercial break!

Have a few minutes before the kids get out of school?

Hit the mat!

Wanna break a quick sweat during your lunch break?

Grab the bands!

There are zero excuses and only improvements from here on out!

We’ve all had those days were we really just do not want to workout. How can we drum up the drive and courage to push forth and get it done?

After a brief intermission, the Core Crushers Club is back in a big way with our Christmas In July Challenge!

What makes it different from past challenges?
- This will feature our brand new 5-Minute Home Pilates Series!

-We’ll be giving away one of our best prizes yet: A Zone Mat! 2 other participants will get a free month of the app!

-You will now comment below this preview video (the actual video itself, not this post) when you’ve completed all workouts. Let’s see if this makes it a bit easier!

Full instructions and a video playlist will be posted on Monday, July 24th! Stay Tuned!

At Corefirst, we don’t typically focus on weight-loss, because there are many other markers for health and wellness. However, pilates is an excellent way to increase strength, balance, stability, and mobility, as well as break a sweat… which all naturally leads to losing weight! When embarking on a weight loss journey, many individuals primarily focus on shedding excess pounds through cardio exercises and calorie restriction. However, an often overlooked aspect of weight loss is the importance of building muscle.

1. Increased Metabolic Rate: One of the key benefits of building muscle is its positive impact on your metabolic rate. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. By increasing your muscle mass, you raise your basal metabolic rate, resulting in a higher calorie burn even when you're not exercising. This can contribute to more efficient weight loss and better weight management over the long term.  

2. Improved Body Composition: Losing weight is not just about the numbers on the scale but also about achieving a desirable body composition. Building muscle helps to improve your body composition by increasing lean muscle mass and reducing body fat. This results in a toned and sculpted physique, giving you a more defined appearance as you lose weight.  

3. Enhanced Fat Burning: Muscle tissue plays a crucial role in fat burning. During exercise, especially strength training, your body utilizes stored fat as fuel to support the muscle-building process. Moreover, having a higher muscle-to-fat ratio increases your body's capacity to burn fat even during periods of rest. By building muscle, you create a more efficient fat-burning machine within your body.  

4. Increased Strength and Functionality: Strength training with resistance Pilates, which is essential for building muscle, improves your overall strength and functionality. As you gain muscle, you'll find everyday tasks become easier, and physical activities become more enjoyable. Building muscle also enhances your physical performance and makes you more resilient to injuries. This increased strength and functionality can have a positive impact on your overall quality of life.  

5. Preserved Lean Mass During Weight Loss: During weight loss, there is a risk of losing both fat and muscle mass. By incorporating strength training and building muscle, you can help preserve your lean muscle mass while primarily losing fat. This is crucial because losing muscle mass can negatively impact your metabolism, making it more challenging to maintain weight loss in the long term.  

6. Improved Insulin Sensitivity: Building muscle has been shown to improve insulin sensitivity. Insulin is a hormone that regulates blood sugar levels, and insulin sensitivity refers to the body's responsiveness to insulin. By increasing muscle mass, you can improve insulin sensitivity, which may help prevent or manage conditions like type 2 diabetes and metabolic syndrome.    

When embarking on a weight loss journey, don't underestimate the importance of building muscle. Incorporate strength training exercises into your fitness routine, and focus on progressive overload to challenge your muscles and stimulate growth. By building muscle, you'll not only achieve your weight loss goals more effectively but also enjoy the numerous benefits that come with a stronger and healthier body.