Fitness, Health, Uncategorized, Water, wellness

Wellness Wednesday: Water

Hello again!

So we have been talking about wellness goals and how to make goals regarding your wellness journey. So I thought maybe we should talk about water today. I don’t know about where you live but here it has been incredibly hot, which makes me become very aware of how much water I am drinking. Take a minute and think about how much water you drank today so far, yesterday?  How are you feeling now? Are you feeling sluggish? Tired?  Do you have a headache?  These can all be signs that you have not had enough water. I know that coffee tastes so much better and it is made with water so it should count right? So now that we have established that bean juice (coffee) is not water how do we go about getting more water and how do we know how much we should have. 

Most common beliefs regarding the amount of water we need are that we need 8 8ounce cups of water or 64 ounces. For some this may seem impossible for others this is nothing. Recently there has been talk about people having closer to a gallon of water a day. I KNOW! A gallon seems like an impossible feat to accomplish. A gallon is 128 ounces that’s double the first number. So let’s start off with how much water are you currently getting? Do you know how much water you are drinking?  If you are not sure, then the first thing you need to do is figure out how much water you are drinking. There are a ton of apps for your phone that will help you to track your water, Fitbit app does, MyFitnessPal does and most other fitness apps have some ability. There are apps just for water tracking that can even send you reminders to drink water.  So first thing first, figure out how much you are drinking. Next up, add to what you are already drinking unless you are like me and already drink a gallon of water a day. What I did when I first started trying to get more water in was using it as an incentive. For example, I would tell myself that I could not have any more coffee or caffeinated drinks unless I had a bottle of water. This giving incentives might work different for you but for me that works the best. Also find something that you like to drink out of and use that, for some people they really need a straw. Anther good way is to get a Starbucks water if you are buying a drink there. A Venti Water is 24 ounces, that’s a good step towards your goal. 

So are you doing with you water consumption? Are you drinking enough? What goal are you setting for yourself? Do  you need help finding a good place to start? Message me or leave a comment I am happy to help you on your wellness journey!

Fitness, Health, Uncategorized, wellness

Wellness Wednesday Week 2

Hello All,

Its Wellness Wednesday once again and we are going o continue our discussion on making the most of your wellness journey. So last week week I left you with the challenge to figure out where you are at in your wellness journey and where you are at in the process of making changes. This week the topic is how to start to make changes and how to make goals for those changes.

We make fitness goals and wellness goals that are sometimes a little unreasonable. What do I mean by this? Here is an example, I will lose 20 pounds this month. This is not reasonable and is likely setting yourself up for failure. Why? Healthy weight loss is typically 1-2 pounds a week. We also make goals that are not very specific, such as I am going to drink more water.

When we set goals an easy way to remember how to make a SMART goal is to use the letters of SMART.

SPECIFIC- When setting a goal, you should be specific, how many pounds, how much more water, what calorie goal, you get the point,

MEASUREABLE- This goes with specific goals often, because in being specific we are putting a form of measurement into the goal right?

ATTAINABLE- Can you actually do this? Increase from 1 bottle of water a day to 6 bottles a day, while 6 bottles of water is a good goal, do you think you make achieve that goal or should you start smaller first?

REALISTIC- Is this a goal you can realistically achieve or are you more likely to fail horribly at it?

TIMLEY- Is there a time associated with your goal? By when? When will you check and see if you have achieved this goal and are ready to start a new one.

So, now that we have an idea of what it means to have SMART goal, lets practice some. Goal 1 is to lose weight, so for a weightless goal lets say I will lose 10 pounds by September 1st. Is this specific? Yes! Measurable? Yes! Attainable? Yes! Realistic? Yes! Timely? Yes! This may be a SMART goal for me, but for someone else this might be too much, maybe they would change the number to 5 pounds.  Goal 2 is to increase water intake. I will add 1 bottle of water to what I am currently drinking for the next week. Is this specific? Yes! Measurable? Yes! Attainable? Yes! Realistic? Yes! Timely? Yes!

So now, its your turn, start making your goals! Post them here as comments if you want help making them SMART.

 

 

Fitness, Health, Uncategorized, wellness

Wellness Wednesday

Hello All!

I am here, back to blogging about health, wellness and fitness. One thing that I will be starting on this blog will Wellness Wednesday. On Wednesdays, I will post  about wellness specific information. So to start off the first post we are going to start at the beginning.

Where are you at in your wellness journey?

What do I mean by this? Well are you on a wellness journey, have you began to think about where you want to be with your wellness? If the answer is no, then what brought you here?

In psychology we learn about the stages of change. There is the pre-contemplative stage of change, this is the part before you realize you need a change. Maybe some other tag brought you here but now you have some interest peaked. Then people move to the contemplative stage of change. This is where you are beginning to think that there may be a problem with something going on in your life. Maybe your pants are starting to get a little tighter than you like or you are getting more tired quicker than you used to. Maybe you are just not happy with where you are so you are thinking about making a change. After this comes planning, maybe you are in this stage of change. Are you starting to make plans to make changes, making a plan to exercise more, setting up goals that you want to achieve are some ways that we begin to plan. Then comes the action stage where you actually start doing things differently. This is when maybe you are eating differently, maybe you have made a new workout routine. Then is maintenance when you are continuing on the journey and are able to without needing additional supports and these changes have become habits and lifestyle changes

So the first step in your wellness journey it to figure out where you are at on this journey and determine if you are ready to start one if you are not already on a journey.  Next week we will discuss the way to get going on a wellness journey. Let me know on the comments your thoughts!