Welcome to Week 1 of 52 Healthy Habits 2021 Edition!
Happy New Year!! Wishing everyone a very happy and healthy 2021! Healthy habits are a lifelong journey so if you're still with me, THANK YOU! And if you're new here, WELCOME! We must continually strive to keep up with our healthy habits because once they become habits you won't even have to think about doing them. Just like brushing your teeth every day. The healthiest people don't think about their habits...they just do them because they have become ingrained in their brains that they are just second nature to them. So, lets make this year a year where we don't have to think about doing healthy habits, we just DO THEM.
If you've been with me from the beginning you may already be doing this simple healthy habit, but maybe you've fallen off the healthy habit wagon and need to get back on. Either way we are going back to a basic habit that everyone should do every single day of their lives.
We should all be drinking at least half of our body weight in ounces of water. So if you weigh 200 lbs, you should be drinking 100 oz of water EVERY.SINGLE.DAY.
If you sweat a lot, like during a workout, you need to hydrate even more so you can replenish what you lost. The majority of my clients tell me that they struggle with drinking enough water.
We need to create a "TRIGGER" that reminds you to drink your water. So for example:
Tell yourself you are going to start every morning with a glass of water first thing when you get up. The trigger here is waking up in the morning. If you continually do this every day when you wake up, you will start to get into the habit of drinking water first thing every morning.
Starting your day with a glass of water will flush your digestive system and re-hydrate your body. Studies have shown that people that drink 2-3 glasses of water first thing in the morning have noticeably more energy and better digestion throughout the day.
Adding lemon to your morning water will help boost your immune system by giving your body the benefits of Vitamin C, which can also help your adrenals which will help your body fight off stress. Don't worry, if you don't like lemon in your water don't add it. You will still get the benefits of flushing your digestive system and re-hydrating your body (after a night of sleeping your body hasn't had anything so starting your day with water makes sense).
Maybe a trigger to help you drink water throughout the rest of your day is to have a fun water bottle that you carry around with you that helps you reach your water drinking goal.
When we don't drink enough water we can start to have the following symptoms: headaches, fatigue, low blood pressure, dizziness and/or fainting, nausea, flushing, rapid heart rate.
Some of my clients have found that if they use a water bottle with a straw in it, they tend to drink more water. Play around with different tricks until you find the one that works for you. You can also put 6 rubber bands around your water bottle and every time you drink a full bottle, take 1 rubber band off. By the end of the day you shouldn't have any more rubber bands on your bottle.
You can also use technology to help you remember. Set a reminder right on your phone that alerts you every hour to drink water. There are also apps like Rabbit (iOS) that will send you notifications at prechosen intervals to drink water. or Persistence (iOS) allows you to see statistical analysis of your habit patterns. Stick (iOS and Android) has the option to put money on the line if you don't stick with your habit.
Make it a contest with a friend of yours. Every day check-in with that friend and compare how much water you have drank and try to beat the other person.
Remember, if you are working out and you're dehydrated, your workout performance will suffer.
Are you drinking enough water every day?
Reply to this email or post in our Facebook Group with any questions you have and I will gladly help.
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P.S. Don't forget to share in our Facebook Group
P.S.S. Did you know that it actually takes an average of 66 days to form a habit (not the social media 21 days statistic) and some habits take even longer! There was a study done for 84 days and the quickest forming habit did only take 20 days, which was drinking a glass of water after getting up, but other habits like eating a piece of fruit with lunch took twice as long; and the habit of 50 sit-ups after morning coffee was a habit that one participant couldn't form even after 84 days. Walking for 10 minutes after breakfast turned into a habit for another participant after 50 days.
Previous Healthy Habits:
Week 1: Start with 1 Simple Healthy Habit
Week 2: Raise Your Heart Rate Daily
Week 3 - Take Your Vitamins
Week 4 - Eat Your Greens
Week 5: Staying Home is the New Going Out
Week 6: Laughter is the Best Medicine
Week 7 - Ditch the Processed Foods
Week 8: Benefits of Deep Breathing
Week 9: Taking a Tech Break
Week 10: Choose Organic
Week 11: Healthy Sleep Habits
Week 12: For a Healthier Immune System - Limit Sugar
Week 13: Poor Posture = Poor Health
Week 14: Portion Portion Portion!
Week 15: Walk for Your Health (and Sanity)
Week 16: Regular Meal Times
Week 17: Toxic Chemicals at Home?
Week 18: Stretching and Mobility
Week 19: Don't Drink All Your Calories
Week 20: Top 9 Reasons to Lift Weights
Week 21: How Healthy is Your Home?
Week 22: Always Be Prepared
Week 23: Power of Positivity
Week 24: Shh..Listen to your body
Week 25: Breaking Bad...
Week 26: Beat the Heat
Week 27: Stop Dieting
Week 28: Healthy Restaurant Eating
Week 29: Morning Routine Benefits
Week 30: Love Your Body
Week 31: Take a Tech Break
Week 32: Get Outside
Week 33: Declutter for Better Health
Week 34: Stop Weighing Yourself
Week 35: Healthy Snacking
Week 36: Learn Something New Today
Week 37: Take a few Minutes to Relax
Week 38: Adrenal Fatigue?
Week 39: Cold & Flu Season
Week 40: No More Guilt
41: Diabeties is Scary
Week 42: Gut Health
Week 43: Connect in Real Life
Week 44: Eat Your Apple Pie
Week 45: Fuel Your Body
Week 46: Holiday Survival Guide
Week 47: Turkey Day Eating Tips
Week 48: What is motivation?
Week 49: Winter Depression?
Week 50: Improve Your Memory
Week 51: Eat Slow Challenge