The BEST TRICK to get your water in each day

Hi!  This is Miranda again, writing this blog for those of you that seem to really struggle with getting enough water in each day.  How much water should you be drinking, first of all?  I like to have my clients focus on 3 liters per day.  WHOA!!  How are you supposed to accomplish that...and keep track...each and every day?!!  Well get your water bottles ready because that's what I'm about to reveal!  :)

First I will show you what I do...

- Find a water bottle that you love...something that you want to carry around with you every day and is convenient for you to do so.

- Find out how many ounces your water bottle can hold and how many times you will need to refill it to meet your daily goal of 3 liters per day.
      For example:  My water bottle holds 22 ounces.  There are 33.8 ounces in one liter, so 3 liters would be 101.4 ounces per day.  That would equal approximately 5 refills per day. (4.6 actually, but we'll round up so we set our goals high ;) )

- Now you know how many refills you'll need per day!

So how do you keep track?  I had an issue with this at first.  I would refill my water bottle a few times and then think to myself in between clients...."Did I fill this up 3 times or 4 times?"  Obviously I'd rather drink too much than not enough, so I would guesstimate low, but most people (especially those that do not like to drink water) would rather know exactly how much they've consumed.

So, my solution?  Add a cord or string, beads, and knots.  Cheap fix.  Tie the string around the bottle (it's easiest if your water bottle has a loop like mine does in the photo below) and tie one knot high enough so that whatever beads you decide to use (pick something fun!) can all fit at the top, then another knot toward the bottom (again, so that all your beads can fit in between the top knot and the bottom knot).  Place all the beads (in my case, I have 5 obviously) in between the bottom knot and the top knot, so that the space above the top knot is empty.  Each time you empty the bottle, move a bead above the top knot and refill your bottle!  It's as easy as that!  You can pick out different types of string and beads...whatever suits your style.  Just make sure that the hole in the beads are big enough to fit the string you buy and that they can slip over your knot.  And make that bottom knot bigger so they don't slip off.  Here's a picture of mine, although it's hard to see the knots.  But, you get the idea...

As you can see, I have refilled my bottle 3 times today and I only have 2 more to go!  If only I could find dumbbell beads at the craft store....  ;)

Here is another idea if you have a bottle that you would only need to refill once (a 1.5 liter bottle).  I saw this on Pinterest and wanted to share this idea as well.  Just use a permanent marker (hand wash this bottle so it doesn't come off so easily though) and mark a timeline for the morning and also the afternoon so you know how much you should have consumed by each part of the day.

It's that easy!  So pick whichever works best for your lifestyle and your personal style, and drink up!! Water is amazing for your body, including hydrating your skin and aiding in weight loss.  

Don't like water that much?  Infuse it with fruit and/or vegetables and herbs!  I personally enjoy cucumbers and lemons, strawberries and mint, and for those of you who like mojitos...limes and mint leaves are yummy!  Try what you like and see what you think!

Any questions, just comment below!  :)

Always to YOUR health...(and water consumption!),  

Miranda Hoffmann, CFT, SFN

Weight Loss - How To Stay Motivated

Weight Loss.

Two words that seem to almost exhaust and disappoint you just by hearing them.

Why?  Well, it's not an easy task and it's really hard to stick to, especially with all of the information out there on weight loss and what works for each individual person (which is always different!). How do you know what will work for you and what will be easy to stick with?  How does one stay motivated?

The answer:  Small goals.  And someone to keep you on track, whether it's a friend or a coach.

Why is that?  Small goals keep you from feeling overwhelmed.  And having someone that's got your back?  Priceless.  Most people don't like to disappoint others, and when you feel like you are disappointing a friend or a coach that is putting forth a lot of effort and time to create a plan to help you be successful (and you're investing time and money into them), you will be more motivated to try harder and not slack off.  ...Too much.  ;)  (Hey, we're all human, right??)

So what is the right formula?

I have found that when I work with my clients, they stick to their goals and are constantly getting closer to reaching their end result much quicker and easier when we set small goals over short periods of time.  I use 2-week time periods.  I use life/health coaching to go deeper than just the science of exercise and diet to help my clients lose weight.  With coaching, together we are able to find the real road blocks in their mind and in their life and find strategies to overcome these issues, stop procrastination, set health and weight loss goals as well as personal growth goals (like getting up earlier in the morning or opening that new business....whatever you want and need to improve on), and overcome emotional chains that hold them down.

So, what's holding you back?

Try to set some small goals.  Use the emotion behind reaching the goal (the emotion that you will have when you reach it) to motivate you.  Enlist the help of a friend.  Preferably someone that lives a healthier life than you currently do, so you look up to them..not someone that will tell you that you should not eat that ice cream cone, while they eat one in front of you because they aren't worried about their weight.  Not sure that will work for you?  I'm always here, ready and willing to help in any way I can.

If you would be interested in letting me help you get to your goals once and for all, but are a little unsure, then just schedule a free phone or in-studio consultation with me.  We will take the time to evaluate what physical and emotional state you are in currently, talk about your goals, make up a game plan to reach those goals, and see what we can do for you that will fit your personal budget if you would like to proceed.  No high-pressure sales....I'm here for you if you feel I can help you.

Here is my online scheduling website link:  Online Booking Calendar
---Enter in your information and choose "Phone Consultation" (to simply talk over the phone) or "In-Studio Consultation" (if you are local and want to meet in person at my private training center in Centerville, OH) and choose a time that is available and works best for you!

Always feel free to email me with any questions or to be added to my weekly emails.  mirandacft@gmail.com

Take care and good luck to you!

To YOUR health,
Miranda Hoffmann, Owner
www.focusbymiranda.com
937.239.0180