Habit #1

By , On , In Nutrition


Your key to success… 

Have you ever gave up on accomplishing a goal you set because you felt overwhelmed? Perhaps you had way to much information or tried to implement too much at once? We find that our clients get the best results when they focus on changing one thing at the time.

I believe that most “diet programs” fail due to the drastic lifestyle changes one must make within a short period of time.

On the other hand, research has shown that when people try to change a single behavior at a time, the likelihood that they’ll retain that habit for a year or more is higher than 80 percent. When they try to tackle two behaviors at once, their chances of success are less than 35 percent.  When they try for three behaviors or more, their success rate drops to less than 5 percent 🙁

Can you see now, that when you try to massively overhaul your lifestyle in short order, the changes simply don’t stick?  

But, if we are totally honest with ourselves, we have to admit that most of us aren’t known for being patient.  And most clients who come to us want to be in shape, like, yesterday.

Maybe you’re the same way. But we challenge you to change your mindset! Join us on this journey to transform your lifestyle one healthy habit at a time and see for yourself. You will see that your only chance of success is to simplify, and tackle one basic habit at a time.

We will practice the habit for a week or two.

Then you execute it for another week or two. 

Then it becomes a habit.  And then, ONLY THEN, we will move on to a new one.

The best part? It’s totally FREE!

So without further ado here is your 1st healthy habit


I know, drinking water might be boring, however, if you don’t get enough water moving through your system the consequences are huge.  You don’t believe me? Well, here are a few benefits of staying properly hydrated: 

Benefits Of Drinking More Water

1. Water is a source of energy.
2. Not getting enough water causes the body to become tired and fatigued Without enough water your blood becomes thicker causing high blood pressure
3. Water lubricates joints, hydrating the body and reducing muscle cramping and strains
4. Water helps cleanse the body of toxins by maintaining intestinal regularity
5. Water aids the kidneys in flushing out what the body does not need without undue stress on them
6. Drinking water fights off illness by boosting the immune system
7. Water relieves headaches; those that just come on or the one’s that come on after a night on the town!
8. Being hydrated improves concentration Water helps you exercise by fueling your muscles
9. Water hydrates the body reducing wrinkles and giving a radiant look to the skin
10. Drinking water before a meal helps reduce the appetite and assists in weight loss
11. And lastly water just helps a person feel good!

And that’s why we are introducing this habit as #1!

So how much do you need?

While it’s hard to determine an ideal amount exactly, we have some guidelines you can follow:

  • Men should drink about 3 liters (about 13 cups) of total fluids a day.
  • Women should drink about 2.2 liters (about 9 cups) of total fluids a day.

Men need a little more because they tend to be larger on average and naturally have a little more muscle mass—which holds water better than fatty tissues. Of course, pregnant women and nursing mothers need more water as well. 

Does that sound like a lot of water? No need to panic…

Plan To Drink More Water

1. Drink 2 glasses of warm or room temperature water with lemon juice as soon as you wake up, on empty stomach - Aids in digestion and detoxification
2. Drink a glass before each meal - help digestion
3. Drink a glass before, during and after exercises - helps you preform better
4. Drink a glass before taking a bath or shower - help lower blood pressure
5. Drink a glass before going to bed - avoid stroke & heart attack

Q: I don’t like water, can I drink juice or soda instead?

A: NO! Ditch the calorie containing drinks (including fruit juice). In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, coffee, tea and sodas – don’t count! In fact most of these should be be removed from your daily fare. For hydration stick with water. If you do drink tea or coffee, try to drink it black or with a splash of non dairy milk. Green tea is also a nice choice. 

Now you have all the reasons to stay hydrated – it’s time to apply it to your daily life. Nikki has created an awesome chart for you that will help with tracking your progress.  Print it out, put it on your fridge or desk and hold yourself accountable. 

Track Sheet one

PS. If you have any questions, suggestions or need help please feel free to reach out to us via Facebook message

PPS. While I was gathering all the information for our first nutritional habit I came across this article documenting how drinking more water radically changed one woman’s appearance, making her look 10 years younger! Whether or not fancy lighting or makeup was used to make the change look more dramatic, I still find it pretty convincing to try my best and drink enough water.  

Dedicated to your health & well-being

Zuz and Nik Signature-01

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