Forming healthy habits

As I have talked about before, my company has a Wellness Program. Throughout the year challenges are created for us.

Some of Go Fit Girl!’s Monthly Challenges are inspired by my work challenges. Though I do try to add my own twist to them.

One of the challenges right now is to Challenge a Friend. (Which I may steal for a future GFG! Monthly Challenge.)

I challenged a friend, who doesn’t get enough water in daily, to drink six 8-ounce servings today. He did it before we even left work. Let’s hope he can keep this up.

He and I were talking on the shuttle ride in to work today about how long something becomes a (healthy) habit.

We’ve heard the myths, right?

How about 21 days?

This article from UCL Health Chatter says: The bottom line is: stay strong. 21 days is a myth; habit formation typically takes longer than that. The best estimate is 66 days, but it’s unwise to attempt to assign a number to this process.

US News Health blog post by Yoni Freedhoff: … Changing behaviors and creating new habits takes an awfully long time. While you may well be able to establish a … Continue reading

It’s go time

The Husband and I are traveling to Tucson for Christmas … by car.

We decided to drive as it is expensive to fly to Tucson and even more so for Christmas. We will need a car while in Tucson and for the second part of our trip to San Diego.

I am not a huge fan of long car rides. I have some back issues and sitting for a long period of time can be quite uncomfortable for my lower back. But I think Curt will be doing the majority of the driving, which means I can shift around a little more and my back should get some relief.

I plan to try out working on the chair yoga mini sequence, which Baxter has recommended and wrote about on his blog (along with others) Yoga for Healthy Aging.

So that should hopefully help with my back issues. And I am sure a few stops to stretch out my back will also help.

My other challenge/issue is my water intake. I normally drink a lot of water. But when you drink a lot of water you also have to pee a lot. We can’t possibly stop every 30 minutes for me … Continue reading

Review Wednesday: Camelbak water bottle

I have been using various Camelbak water bottles for years.

I like to call mine an adult sippy cup. The water bottle with the built-in straw for some reason makes me drink more water. I have a 16 ounce/500 mL bottle, which worked just great for me.

A few months back I decided to get a 24 ounce/750 mL bottle. And I have to say with that thing I drink even more water than I did before.

I monitor how much water I drink (well, to a point). My goal is to get in at least eight servings a day. After that I usually stop counting.

Most days without fail I hit that goal and beyond. But there are still days where I struggle. But that’s me not the water bottle.

The only negative with the bottle is that it is a pain to clean. You can buy the official Camelbak bottle cleaner at Go Fit Girl!’s Amazon store.

At first I just used a cotton swab to clean the inside of the nipple and used a regular bottle cleaner for the inside of the bottle. Then one of my co-workers told me she bought a baby bottle … Continue reading

Just me, just you … trying to survive life

As I mentioned last week, I recently attended my 20-year high school reunion in my beautiful hometown.

As a Badger alumni I had the option to be a sponsor for the reunion. So Go Fit Girl! was a sponsor along with a few others.

With my sponsorship I received an acknowledgement on a banner, in the pamphlet in the goodie bag, my business card in the goodie bag and a mention at the dinner/dance that Saturday night.

There were four Badger business owners who sponsored and a few other local business who also sponsored.

During Pat’s shout out (she was the head of the Reunion Planning Committee) to those who sponsored the reunion she mentioned Go Fit Girl! and that everyone should read the blog for tips, like the one where  you can drink good beer and still maintain a healthy lifestyle.

My goal for myself is to maintain the healthiest and most realistic lifestyle I can for me. I believe in moderation. I like to eat and I like to drink. But I also want to be, look and feel healthy.

I am not a Denise Austin, Jillian Michaels or that P90X dude. I am Ann (aka Go … Continue reading

Minus 1 drink, abs/core work are featured in this Monthly Challenge

The first Go Fit Girl! Monthly Challenge seemed successful. Trying to increase or get your water intake to at least 48-64 ounces a day and either trying yoga for the first time or if a regular yogi, trying a new teacher or new kind of class/practice.

Today launches Go Fit Girl’s October Monthly Challenge.

And the challenges are:

Nutrition: Minus 1.

Do you drink more than one cup of coffee a day, how about numerous Diet Cokes? Do you have more than one glass of wine or beer when you get home at night?

If you are a regular soda drinker, whether regular or diet (I know there are a bunch of Diet Coke heads out there) or caffeine or booze … try to eliminated just one a day every day this month. If you want to cut the amount down by more feel free.

If you normally drink 10 Diet Cokes a day, try to just have nine. If you have three cups of coffee each morning, try to just have two. For booze, either try to just drink on the weekends (my normal alcohol intake is Friday through Sunday) or if you regularly drink during the week … Continue reading

Can you drink too much water?

Years ago when I lived in Phoenix and worked at The Arizona Republic I was a unfairly unhealthy person. Having a job in newspapers makes it difficult to have any sort of healthy lifestyle.

I think that was also when I had my (regular, packed with sugar) Vanilla Coke addiction and I would troll the floors looking for the soda in the various vending machines. Eventually I quit that and just started bringing in my own soda, which just fueled the addiction.

I worked with a guy who regularly came in with lunch (we normally started our shift around 2-2:30) from some fast food restaurant. His favorite seemed to be fried chicken.

We’ll call him Enrique … Enrique was probably one of the the unhealthiest people I have ever known with his regular fast food intake, cigarette smoking, coffee and Diet Coke imbibing and pitchers of beer each night after work. (Sounds like a party, right?)

Enrique came in to work one day and announced that his doctor told him he was drinking too much water. We all, of course, laughed. I don’t think I ever saw Enrique drink water, unless ice cubes count.

Enrique definitely wasn’t drinking too much … Continue reading

Get your water, yoga in for this month’s Monthly Challenge

OK, GFG! readers, today marks GFG!’s first Monthly Challenge.

There will be two challenges. One focused on exercise and one focused on nutrition.

In honor of National Yoga Month I thought I would make the first exercise challenge about yoga.

If you have never taken yoga before, try a class. If you occasionally or regularly practice yoga try a new teacher, class or type of yoga.

Because it is National Yoga Month gyms are likely offering more classes (I know mine is). Yoga studios may be offering something in honor. There could even be free yoga in the park. Check with Parks & Rec schedules in your city/town.

The nutrition challenge for September will be about getting your daily water intake in.

If you don’t drink much water every day (like you love the soda or Diet Coke, etc.) try to double your water in take every day for the month. If you drink a reasonable amount of water already try to get in six to eight 8 ounce servings in every single day.

The event invite has been posted to Facebook. Click here to view. Don’t forget that you can still participate in the Monthly Challenge even … Continue reading

A good night’s sleep

From what I have read and what I I just know 7-9 hours of sleep at night is recommended and ideal.

Because I get up at 5:30 four days a week I try to get in bed between 9:30 and 10. I usually have no problem falling asleep. A lot of time I am crashing on the couch while watching TV. (And even on the weekends it is tough for me to stay up past 10.)

Falling asleep is the easy part for me. Staying asleep is another story. I wake up a lot. It seems to go through cycles. A good night of sleep for me is only waking up a few times and falling right back asleep. A bad night is waking up more than five times and and a few of those times being awake for 30 minutes to an hour.

If I am having a lot of trouble falling back asleep I will usually move to the spare room and try to sack out on the futon.

I do have Ambien. But I take it sparingly. If I have two to three nights of bad sleep … Continue reading

Rockin’ customer service

I have been using Camelbak water bottles for a little more than two years. The first one I owned just had a lid. It was a little difficult to drink out of because of the wide mouth. But nonetheless I liked the bottle and how easy it was to take to the gym, when traveling, in my purse, etc. I accidentally left that water bottle at a restaurant in Honolulu. (That water bottle made it to Budapest, Prague, Vienna, Munich and Stuttgart.)

Soon after losing that one I got a second one. This time with a straw and bite valve. I loved it even better than the first one. That one I left at a bar in Last Vegas.

The third one has lasted much longer. I have had it about a year. Recently the bite valve/straw broke. I went to the Camelbak website and found their warranty is 100% guarantee. So I sent an e-mail. A couple of weeks later I got a reply back that they would replace it. And I received it yesterday. Talk about great customer service to a really awesome product.

***

This week I have been pretty tired. Work hasn’t been particularly tough, just … Continue reading

Keeping yourself hydrated is important

I drink a lot of water. So when I slack on the H2O my body notices it pretty quickly.

It is important for me to keep up my water intake. It’s best if I drink 64 ounces, which is eight servings. Sometimes I only get six servings in, 48 ounces.

On Friday night Curt and I met an out of town friend (and many of his friends) at the Latin American Club, which serves some famously strong margaritas.

When I ordered the first round I also ordered a glass of water. The No. 1 rule when drinking is moderation, of course, but also for every alcoholic beverage have a glass of water. Those margaritas are big and strong.

Eventually I ditched the water. I kinda just forgot about it. I had two margaritas. At some point we headed out to get something to eat. For some reason I decided to have a beer with my late dinner.

I seriously planned to go to spin the next day. I woke up Saturday at about 7:30. I was so dehydrated and had a headache. And I just felt really tired.

I don’t like to exercise when I am severely dehydrated. I … Continue reading