Did you know that many of us are chronically dehydrated during the winter months?

We drink less water when it's cold out, our thirst response is diminished, and we lose more fluids through respiratory water loss in the winter. This could lead to foggy brain, sleep issues, weight gain, and mood swings, among other things. You can read more about it HERE.

So... how about this idea for a New Year’s resolution— -- DRINK MORE WATER!

The goal is to drink half your body weight in ounces of water every day. (For example, if you weigh 200 lbs you would consume 100 ounces every day.)

Start with drinking your quota for a week. Then see if you can make it two, three, then four weeks. The longer the challenge the more likely it will become a lifelong habit.

Here are some tips to make hydration easier:

*Pre-fill multiple water bottles the night before with the amount your body needs and finish all the water bottles by the end of the next day. Avoid using one bottle with the intention of refilling it during the course of the day-- it rarely works.

*Use only stainless steel or glass containers as water bottles. Plastic (even BPA-free) contains estrogen-mimickers and other hormone disruptors. Best to keep those out of your body.

*Add slices of lemon, lime, cucumber, or crushed mint, etc. to your water to subtly flavor it. Avoid processed flavorings and mixes-- your taste buds will adapt over time to the more natural flavorings.

*Drink a tall glass of water first thing in the morning, right when you wake up. Not only does this give you a head start on your daily intake, but it helps get things moving, if you know what I mean.

*Drink water at meals rather than soda, coffee, etc.

*Try sparkling water to mix things up if flat water gets boring. Just avoid preservatives (often found in canned waters) and artificial flavorings.

*There are several great apps out there that help you track your progress. I use my Fitbit app, but HERE are some other highly rated apps for hydration.

*Coffee, diet soda, sports drinks, etc. don’t count. It’s all about H.2.O.

We can do this! Tag @fittbodies on your hydration posts and use the hashtag #hydrationchallenge to let me know your progress.

Always yours in Health,

More info:
Most Plastics Leach Hormone-Like Chemicals

6 Benefits of Staying Hydrated

24 Doctors and Health Experts Share the Benefits of Proper Hydration

Hi friends! Happy 2018!

As we wrap up January, and contemplate our resolutions for the new year, I've got a few tips for making the most out of your health and fitness. (My YouTube video is at the end of this post-- I go MUCH deeper into these topics there).

1. SLEEP MORE: This one is tough! Studies show that a lack of sleep, not just quality but quantity, affects your health in serious ways. Even those of you who "don't need sleep," are affected in ways you don't feel until their cumulative effects catch up with you. Aim for an hour more sleep a night, but work up to it gradually. Start with 15 minutes earlier than normal-- lights out, tucked in-- and work up from there. Give yourself a break, especially if your sleep time is affected by others in the home, and make it happen when you can. You'll feel more refreshed, energized, you'll have a clearer mind, your moods will be more stable, and your immune system will be stronger. 7-8 hours is the goal for most adults. (Click HERE for my video on better sleep).

More info: https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night#Overview1

2. COOK AT HOME: Making meals at home is a fantastic way to control what food you're consuming. Assuming you're buying healthy ingredients, making meals from scratch is better for you than most restaurant fare (plus, it saves $$$). Aim to cook at home one more time a week, then work up to more. Could you go a week without eating out? Your waistline and wallet will thank you. (eMeals and RealPlans are two meal planning services I love).

More info: https://www.jhsph.edu/research/centers-and-institutes/johns-hopkins-center-for-a-livable-future/news-room/News-Releases/2014/Study-Suggests-Home-Cooking-Main-Ingredient-in-Healthier-Diet.html

3. DRINK MORE WATER: The goal is half your body weight in ounces of water every day. So if you weigh 200 lbs you would drink 100 ounces of water every day. I find that filling up my bottles the night before helps, so I always know how much I've consumed and how much further I need to go. **NOTE: Please use only stainless steel or glass containers as water bottles. Plastic (even BPA-free) contains estrogen-mimickers and other hormone disruptors. Best to keep those out of your body. (Click HERE for tips to make hydrating easier).

More info: https://www.npr.org/2011/03/02/134196209/study-most-plastics-leach-hormone-like-chemicals

4. BREATHE/MEDITATE: We've talked about this before, but meditation and breathing exercises are a cheap, relatively easy way to decrease stress, moderate anxiety, increase creativity, and boost health. As little as 5 minutes, several times a week is shown to provide benefit. The goal is to work up to some form of meditation every day. (Click HERE for simple tips to get started meditating).

More info: https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#4614e2eb1465

5. FAST: Going without food once in a while isn't necessarily disordered eating-- it can be a fantastic way to jump-start your metabolism and get the fat burning revved. Whether you fast once a week for 24-hours or once a month, or maybe you eat your first meal of the day at lunch and then stop eating at 7 or 8, all forms of fasting are beneficial. (Yes, skipping breakfast is okay, contrary to what we've been taught all these years). The key is not caloric restriction, but eating those same calories in a designated window of time. Every body is different, so experimenting with what's best for you is always key.

More info: https://www.dietdoctor.com/intermittent-fasting

Here's my YouTube video where I talk about this stuff and more!

It makes me so happy hearing about the steps you're taking to love the body you live in! Thanks for your comments, questions, and support.

Together let's make it the BEST YEAR EVER!

xoxo,