Are you drinking your recommended amount of water, EVERY DAY?? I am, and hope you are too. Remember, focus on one day at a time.

As we’ve discovered so far, water is essential to our health & wellness in so many ways. This week we will look at ways to incorporate water into your daily routine.

If you know me, you know that I have at least a bottle of water or 2 with me at all times. It’s one of the reasons that I am able to reach my daily water goal. You can’t drink it if you don’t have it. And if it’s not in your face, it’s easy to get caught up with whatever you’re doing and forget to drink. So make it easier on yourself by keeping it with you.

My favorite brand is SmartWater because I like the taste. You may think, it’s water. Doesn’t all water taste the same? Actually no, it doesn’t. But because I drink so much of it, I refill at home quite a bit.

So taste is obviously affected when I refill, which leads to the main reason I like SmartWater. It’s the shape of the bottle. The 1 liter bottle is slim, which makes it easy to carry and easy to track (3 or 4 and I’m good for the day). And it fits nicely in the cup holder in my car.

I’ve also learned to drink it when it’s warm. Not hot, just room temperature. This makes it a lot easier on you. Think about it. If you can only drink it when it’s ice cold, then you are making it tougher on yourself to keep it with you. So give it a shot and try to get used to drinking it at room temperature at times. Like when you’re on the go and can’t keep it refrigerated.

I’ve met some people that simply don’t like water. It’s hard to understand but I get it. So what can you do if this describes you? There are plenty of things you can do. But it may take some extra effort to prepare something that appeals a little more to your taste buds.

Try a squeeze of lemon, lime or orange. Or add some cucumber or fresh mint. How about fresh berries? But let’s try to avoid sugar substitutes and artificial sweeteners. I have seen others recommend adding Crystal Light. I’m not a fan but if you need something like this, I would suggest using a small portion of the packet. And see if you can wean yourself off over time.

Some prefer to add some fizz by carbonating their water. So if natural water tastes too bland or you’re looking for some variety, the carbon dioxide gas will make it bubbly and tangy. Think seltzer water; not club soda. Soda water (aka club soda) contains sodium.

I was unable to confirm the accurateness, but I’ve read some sources that claim you can count 50% of the volume from coffee and tea as long as you don’t add milk and sugar. If it helps in the beginning, then count it. But I would focus on drinking your recommended amount of water, and enjoy the coffee or tea for other reasons.

The bottom line is this. You need to drink a lot of water every day. And whatever helps you drink more of it, then I say go for it. If you need a little help with flavoring or bubbles, that’s fine. Drink up. Just be aware of added sugars, sodium or caffeine.

And beware of sport drinks. They’re marketed as healthy, but in many cases they’re not. Our bodies need water; not Propel, Vitamin Water or other sports beverages that are full of sugar. And unless you’re an elite athlete that needs to be concerned with fluid loss due to extreme training, you don’t have to worry about drinking Gatorade to replenish your electrolyte levels.

FYI, vitaminwater (owned by Coca Cola) contains 32 grams of added sugar in a 20oz bottle. That’s insane! I’m not suggesting it but even a Snapple Iced Tea contains less added sugar – wth?

Want some help keeping track of your water intake? Download a copy of Darren Hardy’s “Weekly Rhythm Register”. You can download it for free at http://thecompoundeffect.com/downloads/english-weekly_rhythm_register.pdf. As we add new habits, you will find this to be a valuable tool for “tracking” your new healthy habits.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Last week I introduced a new 6-month program. Designed to help you take control of your health & wellness. For the next 6 months I am going to teach you 6 healthy habits. One habit that you will focus on for the entire month and build on from the previous month(s).

The first habit is WATER. You should be drinking a lot of it.

Let’s face it, succeeding at most things in life really boils down to a few key things. And it’s the same for getting in shape and losing weight. It’s not one thing, like a magic pill or supplement. And it’s not 30 things. Added hype or outrageous claims should be a RED flag too.

We’re talking about fundamentals. Things you already know about. And discipline. Getting yourself to consistently do the things that will ultimately help you achieve your goals; even when you don’t want to.

In my opinion, it’s a simple change in the choices you make. This is not a restrictive diet or rigid exercise program. But you may need to “unlearn” some of the innocent yet destructive habits you’ve developed. And then “learn” some new lifestyle changes that will evolve over time into your new healthy habits.

Here’s what I intend to help you do:

1. Make better choices to simplify your health & wellness initiative;
2. Develop healthy habits and new disciplines that you can enjoy;
3. Succeed at achieving your goal by staying focused and committed;
4. Leverage the “compound effect” to your benefit;

How? By exposing 6 core fundamentals and helping you stick to them every day, until they become habits. Part of your daily routine. Something you seek out with enthusiasm, because the upside and results become so motivating.

For many, this health & wellness goal involves getting into shape and losing weight. Especially this time of year. But I don’t want it to fade into oblivion by February as it usually does for so many. Stick with it and make the first habit part of your routine every day. Drink “water” even when you’re not thirsty. It’s an easy task, but it takes work and you’ll need to remain vigilant.

This week I’d like to review the benefits of water and how it helps our bodies. Take a look at the chart below. It illustrates the percentage of water that your body is comprised of. As you can see, it’s based on your body fat percentage. I found it interesting to learn that the percentages are inversely proportional. A lower body fat percentage results in a higher percentage of water in your body. And visa versa.

So this means as you get leaner and lose fat, you need to consume more water. Your body will typically compensate for this. But you can ensure it happens by staying hydrated throughout the day. Hence, the first habit – drink a lot of water… Link back to last week here.

Water is very important as it hydrates your organs and aids in removing waste and toxins from your system. Muscle contains about 75% water while body fat only contains about 10% water.

Check out this graphic.

Water retention becomes a common topic when you’re trying to lose weight. First off, you should never stop drinking water to lose weight. Excessive water retention is normally the result of a poor diet and lack of adequate exercise. Dehydration is another cause of water retention. And salt has been known to contribute to dehydration.

You may want to re-read the last paragraph.

Here’s my suggestion. Take everything you’ve learned about getting in shape and losing weight, and hit the DELETE button. Then stay with me for 6 months, one new habit per month at a time. What do you have to lose? Not much except for the weight. And think about all you have to gain. New lifelong healthy habits among other things.

Oh, and if you want to lose a lot of weight in a short amount of time, then you are in the wrong place. Bookmark this site and come back here when you’re ready to do it the right way, after that quick fix attempt fails you again.

This week we learned a little more about water. Why it’s important to your body and good health. Next week we’ll look at ways to make it part of your day. Until then, drink more water.

DRINK MORE WATER!!!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

You are here because you want to take control of your health & wellness, right? No small feat, but very doable. And on the scale of importance, hopefully it’s a 10 for you.

Well, that’s what your enthusiasm would lead others to believe based on your New Year’s resolution and heightened motivation.

So help me understand something. I know it’s a new year but when you look back, what have your actions been saying? You know, the daily choices and decisions you make.

Is this going to be the year you stick to your commitment and accomplish your health & wellness goal? Shockingly, 92% of resolutions fail. This reinforces the fact that actions do speak louder than words. So what’s different this time? Only you can answer this.

I say it’s time to channel your initial excitement into a simplified plan. One that will keep you engaged longer. Small sacrifices that return HUGE dividends when you stay consistent.

By staying connected to your goals longer, your odds for success skyrocket. It’s the ever-present “compound effect”. And YOU are in complete control of whether it’s working for or against you.

Oh, I’m sorry. You say…

• You’re too busy.
• What, you’re going to start next month?
• Oh, you’re not sure what to do?
• Did you say you’re too tired?

Too bad! You need to lose your excuse.

“If you change your choices, you will change your life.” ~ John Dolan

I have an idea. You need something to help you break the inertia. Or the sabotaging habits that are weighing you down.

Some just need to start. Others have started but aren’t getting any results. And still others are in a starting and stopping pattern.

None of these scenarios are good, but the yo-yo can be the most frustrating. You start to see results, but derail yourself and throw it all away. After you rack up a few of these cycles, you’ll start to convince yourself that it’s just not possible for you.

Wrong answer! Just about anything is possible if you figure out exactly what you want and are willing to pay the price to get it.

But first, you have to SIMPLIFY to succeed.

This blog is about health & wellness. Specifically healthy aging & longevity. Aimed at helping you make better choices. Enabling you to develop healthy habits that get results.

Here’s the bottom line. If you eat clean and exercise with intensity, you will get lean. And you’ll probably live longer too. But that’s kind of vague.

So I want to clarify to help you understand. And simplify to make it easier for you to take action.

There are only a handful of things you need to do to improve your health & wellness.

And I realize there is way too much information in the media and cyberspace. This is not only overwhelming. It can be immobilizing.

In an attempt to combat this, I will dedicate the first post each month to one new habit. A habit you can practice every day for the entire month. We’ll do this for 6 months.

This approach will give you a laser focus on the basics, and contribute to your overall long-term success.

My goal is to make this as easy as possible for you to follow. But therein lies the big challenge. Because as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So what’s the first habit? For the month of January, I want you to focus solely on drinking more water. Yea, that’s it. At least 2 to 3 liters per day for women. And at least 3 to 4 liters per day for men.

Sounds easy, right? Well it’s not unless you intentionally focus on it and make it a priority. Remember, that’s all you need to focus on (aside from your family, work, life, etc.).

I know, you’re probably thinking, that’s it? How’s that gonna help? Believe me, it is going to help more than you realize at the moment. No quick fix. No supplements. We will develop healthy habits that you will build on every month. Healthy habits that get results!

Are you with me on this? Think you can do it?

Let’s review: For the month of January, your entire focus is to drink the recommended amount of water, every day. That’s at least 2 to 3 liters for women, and at least 3 to 4 liters for men – per day. Pure water. Not sugar-flavored or the artificially sweetened kind.

To make this happen, you need to keep it with you at all or most times. Out of sight, out of mind is not going to help you accomplish your goal.

In addition to the positive benefits of drinking water and developing a new healthy habit, you will gain the satisfaction of accomplishing a daily goal. Not too shabby.

And hey, this may also help you stop drinking things like soda or sweet teas that are not contributing to your new healthy lifestyle.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.