4 Week Health and Fitness Challenge/Join me on a health and fitness journey working our way through mini challenges to reach the ultimate goal:To Live a healthier, fitter life.

4 Week Health and Fitness Challenge: Week 1

Posted on Posted in Fitness, Monthly Challenge, Nutrition/Weight Loss

Health and Fitness Challenge

Join my 4 week Health and Fitness Challenge to develop lifelong healthy habits and begin living a healthier, fitter lifestyle. Healthy habits don’t happen overnight-it’s a process that is well worth the time and effort! Week by week, we will work on a new mini challenge. We will be taking baby steps to reach the ultimate goal which is to live a healthier, fitter life!


“Slow and Steady Wins the Race.”

The goal of the health and fitness challenge is to slowly switch out unhealthy habits for healthy ones. Quitting cold turkey doesn’t work in the long run. If we slowly switch over to healthier eating habits and fitness habits, we are more likely to stick with it-it gives our mind and body time to adjust to the changes.


Week 1: Drink More Water

Drink more water. Drinking an adequate amount of of water helps keep your body in tip top shape by flushing out toxins, raising our metabolism, boosting our energy levels, promoting weight loss, and relieving fatigue.There are so many benefits to drinking water! Aside from keeping you alive, water flushes out toxins, raises your metabolism, boosts your energy levels, promotes weight loss by curbing your cravings, and relieves fatigue.

When you don’t drink enough water, you become dehydrated. When your body is dehydrated, the fat burning process slows down and your body isn’t able burn calories efficiently.  You need an adequate amount of water to stay in tip top shape so hydrate, hydrate, hydrate!

How much water should you drink?

Here is a general formula used to determine the amount of water you should be drinking:

Your body weight ÷2 Then divide by 8 to find the number of cups of water you should be drinking. For Example: 105÷2=52.5 ÷8= 6.6 cups of water per day.

This is a baseline number. You may need to drink more or less water depending on how active you are.

If you workout, drink a cup of water for every 30 minutes of working out. Again, this is a baseline for how much to drink when working out. You may need more. Adjust as needed.


Ideas on How to Meet Your Daily Water Intake Goal

I know how hard it can be to meet your daily water intake goal. It was struggle for me to drink enough water throughout the day. I tried several different ideas until I found one that worked. We are all different so you may have to try different ideas until you find something that works for you. Here are a few ideas on ways to meet your water intake goal:

1.  Fill a water bottle with water and carry it with you at all times. This is what I do and it works! You know the saying, “Out of sight, out of mind.” If it’s not in front of you or visible, you’ll forget about it. Let’s not let that happen.

2.  Set several alarms to remind to you to drink water throughout the day.

3.  Drink a glass of water first thing in the morning and 1 full glass before every meal. Drink water during mealtime. That alone will cover your daily water needs.

4.  Add flavor to your water by infusing it with fruit and herbs. It’s so refreshing and delicious!

5.  Get a water bottle with a time marker to help keep you on track.


3 Different Types of Water Bottles :

We all have different needs when it comes to water bottles. Thankfully, there are many different types of water bottles to choose from so there’s something for everybody. Here are a few of my top picks:

1. When looking for a water bottle, always make sure it’s insulated! Seriously, it is the best especiallyduring the hot summer days when you are out all day and want something cold to drink.

The CamelBak Eddy Insulated Water Bottle (Amazon) is double walled so it keeps your drinks cold for hours and the bottle doesn’t sweat-no slippery, wet water bottle! It’s BPA free and is available in 4 different colors.  As an extra bonus, this water bottle comes with a lifetime guarantee. Can’t beat that!


2. There some people who can drink plain water (like me) and there are some who need to add some flavor to it. Instead of adding sugary mixes to your water, add a natural sweetener like fruit.

The Fruit Infuser Water Bottle (Amazon) from Great Gear is a great option. It is BPA free, easy to use and leak proof. It is available in several colors and best of all there is a 100% satisfaction guarantee and lifetime warranty!



3.  Time marked water bottles are great for keep you on track. It helps you monitor your water intake and helps you reach your water intake goals!  It keeps you on your toes, that’s for sure!

The Cactaki Water Bottle With Time Marker (Amazon) is BPA free, spill proof and comes in two different colors. It also comes with a free infused water recipe ebook for those of you who love flavored water!


Stick With Your Goals to See Results

Continue with meeting your water intake goals and you will start to see a change not only in your weight but you will also see an improvement in your skin and how you feel energy wise.

Stick with the “4 Week Health and Fitness Challenge” and you will see a change in your overall health and fitness level!


4 Week Health and Fitness Challenge:

Week 2
Week 3
Week 4


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