“A journey of a thousand miles begins with just one step” - Lao Tzu
Each month these newsletters will give you an action to perform to reach an attainable goal. Some of these may seem very simple, but when you add them all together you will find that by this time next year you will be a much healthier version of your current self. And to tell you a secret. It’s not just for you - it’s for me too. I’ll be on this journey right along with you!
March is around the corner and it is likely that the newness of 2018 has already worn off... That any inspiration for a new year and a new you is waning and is losing its novelty. This is the moment that makes the difference between those who are great and those who are ….. potentially great. Some may fall and never get up, some may see a mountain of a challenge and walk away, but most quit when they get bored. I implore you to just keep going. Any small step you make towards bettering yourself will add up greatly and at the end of 2018 you will happily welcome 2019 as a new and improved you.
Our first goal:
A goal that if you are a client of Thighs By Design, you have heard before… and that is to hydrate! This means to drink WATER. Not coffee flavored water. Not tea flavored water. Not cucumber water. Just water. Now, if you are maintaining your recommended intake of water, by all means, enjoy your coffee flavored water if you like. As for the rest of us who need to work on getting to that recommended amount of water consistently, take small steps. Don’t go from 16 oz a day to 80 oz a day over night. Bit by bit and before you know it, what is now a cumbersome thing to do will be a lifelong habit.
Drink at least half your body weight in ounces of water per day.
For example. If you weigh 150lbs, you should be drinking 75 oz a day which is approximately five 16 oz bottles of water.
Recommended intake in oz = Your weight in lbs/2
Water is a physical life force in our body. It is intertwined with every function and although we can get by on less, we cannot reach our true potential without staying fully hydrated. There is just no way around that.
Not drinking enough water actually causes your body to retain more water, which can lead to things like cellulite being more noticeable. Being dehydrated can lead to even more critical issues that go beyond the aesthetic and directly to quality and quantity of life. Staying hydrated does everything from help prevent cancer, keep your joints juicy, and keep you in a better mood!
Steps to take to reach your goal:
Add 8oz to your normal intake each day until you reach your goal amount, then maintain.
Tips and tricks to help you overcome some common hurdles:
Start your day with 8 to 16 oz of warm water before anything else enters your system (feel free to add some fresh squeezed lemon juice if it helps encourage you). Your body has spent the night repairing while you rest, give it a little boost by starting your day off with a cup of life giving refreshing water. Your brain, kidneys, and metabolism will thank you!
Find what works for you to keep track. There are plenty of apps available for this, just remember that any free app isn’t actually free. Another option is a journal or small notebook to jot it down. And although we suggest using water bottles that are reusable, keeping the amount of water you need in plastic bottles on hand can make it easy for the extra busy (please recycle!). If you have a reusable water bottle, place a new blank label on it every day and put a checkmark on it every time you drink the whole bottle so you can more easily watch how much you’re drinking.
Some (ALL) of us get the snackies (assuming you’re eating properly and not actually starving yourself), grab some water instead. After a glass of water if you still feel just as hungry, then by all means - listen to your body. Often we think we’re hungry when we’re actually in need of hydration. This is easier said than done, but it’s about building good habits not easy ones. If it was easy, you’d already be doing it right now!
Check the toilet -------- No really. Unless you’re taking supplements or vitamins that may discolor your urine, what your pee looks like is a great way to tell if your body needs more water. Urine can range from almost clear to dark yellow/orange. My son loves to bring me into the bathroom to show me how clear his urine is, or if it’s darker he’ll come out telling me “I need to drink more water mama”. Your waste is one indicator of health. So take a looksy before you flushy!.....
FAQ regarding types of water:
Tap water: Straight from the tap is certainly better than nothing in most cases; however, because you cannot always control the quality of the pipes that are funneling the water to you please invest in a filter.
Raw water: This is water that is straight from the source, whether it’s rain water, lake water, etc. This has been a recent trend and the idea of the water being ‘alive’ is why some enjoy it. Just remember that although it means it may have all the ions, minerals, and good bacteria still in it - it also may have the bad bacteria and parasites in it as well. I don’t recommend raw water unless you’re lost in the desert and it’s all you’ve got.
Alkaline water: Alkaline water has a ph level of 7 and above. A body that is more acidic can be prone to illness and disease, so by drinking alkaline water it may improve your health by balancing your ph levels (typically blood should be a ph of 7.4). Please remember that going too far in any direction is not a good idea for most people. I suggest water with an alkalinity of 8-9 at the most if you choose this route.
Electrolyte water: Electrolytes come in different forms such as potassium, calcium, sugars, and sodium. Electrolytes help our bodies keep proper ph balance and help ensure proper hydration on a cellular level. Electrolyte water is generally for those who have worked out for a long period or in hot temperatures. Most people are just fine with drinking water after a workout.
Keep in mind:
There is such a thing as TOO much water. A healthy set of kidneys can handle about 16 to 30 oz of water per hour without a problem. So if it’s 9pm and you just realized you haven’t had your water today DO NOT attempt to down your entire day’s recommended intake before hopping into bed!
If you ingest a lot of diuretics such as coffee or alcohol that can affect your ability to stay properly hydrated even when drinking the recommended amount of water intake.
Fresh fruits and vegetables are full of water! Add plenty to your diet to help increase hydration.
Forgive yourself for getting off track, just get right back on and keep looking forward.
And, of course, if you’re under doctor’s care or your renal system is impaired, please consult with your doctor before making any changes to your routine.
When it comes down to it, keep it simple. It’s water. All you’ve got to do is drink it.
LPG Certified Endermologie Technician
Licensed Massage Therapist