Welcome Shrinkers!! How was week one in our “Back to Basics” DietBet gone? If you aren’t participating in our DietBet you can still take part in our fitness challenges and make some changes for fall so that you can get control of your health and fitness journey a bit more than you had this summer. I can tell you that my week has NOT gone anything like I expected it to. Last Wednesday night, while preparing dinner on the grill, I burned three of my fingers on my left hand and it has set me in a tail spin. I haven’t been sleeping well. I haven’t been able to exercise the way I want to, and I haven’t been eating the way I planned. BUT, today is a new day and I will start focusing on what I can do today and every day till my fingers heal enough to do what I want and need to do.
This challenge is called “Back to Basics” for a reason. That reason? To focus on the basics. What are the basics, you might ask?
- Drink enough water! Make sure you are drinking 1/2 of your body weight in ounces of water every day. For example, if you weigh 190 pounds, you
Ineed to drink 95 ounces of water EVERY DAY!! Yes, that sounds like a lot of water but if you fill up a big bottle of water and keep it with you (and drink it frequently) you will soon be finished drinking enough water. 150 pound person needs to drink 75 ounces of water! 250 pound person needs to drink 125 ounces of water. It sounds like a tough thing to do, but start off drinking a bit more each day and you will soon reach your goal.
- Move your body! I’ve been really slacking in this area this week, but as I said, it’s a new week! Make sure you get up and move around for 5 or 10 minutes if you are working in an office
or teaching your kiddo science/language arts/mathand can’t really walk around a lot. Besides if you are drinking enough water you will probably need to walk to the bathroom, if nothing else! Choose one that is far enough away that you can get some steps in while you are going! 🙂 If you have a fitness tracker or a pedometer, do what you can to get at least 10,000 steps a day. Sometimes this is easy for me and sometimes it is really difficult for me justkeepingitreal!
- Sleep! Get enough of it….How much is enough? Most studies say the average adult needs 7-9 hours of sleep a night, to be healthy. Teens need at least 10 hours of sleep a night and children under 13 typically need 10-12 hours of sleep a day. I know it sounds like a tall order to get that many hours of continuous sleep but the closer we get to these goals the healthier we will be. This is probably my toughest area to achieve on a regular basis. I’m really going to focus on it this week and see if I feel better.
To help you move enough we have a couple of great fitness calendars; the wonderful, amazing Melissa has created for us! This month the calendar focuses on our guns and buns! The workout is sure to help you tone both your arms and buns! Give it a try and see if you can keep it up for the whole month!! If you want to add to this look through all of our old calendars! I’m sure you will find something to keep you moving!
We also have a great calendar set up for you to document your fitness journey through pictures! Check it out and start snapping pictures!
We also just got our final virtual race for the year set up!! Make sure you sign up to help you move your body and the body of your pooch this fall!
As you can see we have lots happening to help us live a healthy and fit lifestyle here at the ‘hood! Let us know in the comments how you are doing and what we can do to help you!! We really do want you to be healthy and fit!
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