FTF #82

🔎 In This Fit Tip Friday 

 Inside you'll find:

• 📖 Stories of Strength - The man who ran the length of Africa

• 💧 How much water should you drink every day? 

• 📃 Something I've enjoyed 

• 📜 Quote for the Week

📖 Stories of Strength - The Man Who Ran the Length of Africa

On Sunday, April 7th, 2024, Russ Cook ran across the finish line in Ras Angela, Tanzania, finishing his near 10,000 mile journey along the length of Africa. The 27 year old British runner from West Sussex started his journey on April 22, 2023 in South Africa, at the southern most tip of Cape Agulhas. He ran along the west coast of Africa, finishing at the northern most tip of the continent in Tanzania.Before getting into his fascinating journey, here's some context on Russ.When he was 19, he was already a drinker and gambler. A friend challenged him to a half-marathon, and that started his disciplined journey out of an unhealthy lifestyle.About 7 years later, he began his run across Africa. Here's what his journey was like:

• He traversed a total of 16 countries on foot

• He ran the distance of ~376 marathons in 352 days

• He and his team were robbed at gunpoint in Angola

• He was kidnapped in the Congo by machete wielding villagers

• He slept in a support vehicle with two of his buddies, who helped him film the entire thing. You can watch the videos on their YouTube channel. 

One has to wonder why someone would do something like this. And here's a quote from Russ that succinctly answers that question: “I decided to run Africa for my personal achievement and have some mad stories to tell — and I bloody well did it."He wanted a challenge and an adventure, and he sure got both. 

💧 How Much Water Should You Drink Every Day? 

Chances are, you're probably not drinking enough water. Here's the general hydration guideline: ➡️ For every two pounds of bodyweight, drink one ounce of water.A glass of water is about 8 ounces. So if you are: 

• 160lbs: 80oz of water (~10 glasses)

• 180lbs: 90oz of water (~11 glasses)

• 200lbs: 100oz of water (~13 glasses)

• 220lbs: 110oz of water (~14 glasses)

• 240lbs: 120oz of water (~15 glasses, almost a gallon)

This might vary on individual situations, but this gives you a starting point. 

📃 Something I've Enjoyed

Kettlebell snatches. For the last month or so, I've been working them into my home gym routine. Here's how tough they are....In a study, participants did a 20 minute workout doing Kettlebell snatches. For 20 minutes, participants did:

• 15 seconds of KB snatches, one hand

• 15 seconds of rest

• 15 seconds of KB snatches, the other hand

• 15 seconds of rest

The results were that participants burned an average of 20.2 calories/minute.  That is the equivalent of running a 6-minute mile pace for 20 minutes... or the energy burned in running a 5k in ~18 minutes. Not bad for doing just 10 minutes of actual work in a 20 minute workout. Kettlebell snatches are the real deal. 

📜Quote for the Week