Water. We all need it, but many of us don’t get enough of it.  When your body is in a semi-drought like state,  you are short-changing your health and wellness. Virtually every system in the body relies on water. Water protects and hydrates our organs, transports nutrients to our cells and helps us stay energized and mentally sharp.  .  Your water needs vary depending on how much exercise you get, hormonal levels,   and weight loss or gain.  Here are four ways to identify and increase your daily water intake:

Keep track.  Log your water intake.  Find a system that works for you; electronically, through an app, on a post-it, in your food journal or beads on a bracelet.

Flavor it.  Sometimes we can get tired of standard tap water, so when that happens try infusing a pitcher of water with fresh fruit, cucumbers and herbs.  Each sip will bring you a spa-ahh moment.

Eat your water. You can up your water intake by consuming some of the following foods:

How can we feel totally committed to do something one day, only to find our enthusiasm gone the next?  Are you tired of being on the dedication rollercoaster?  You can get off the emotional and physical ride with these steps:

Be Specific.  Define your What? And Why?  What will you be doing and why will you do it (how will you benefit from it?)?

Play to your Strengths.  Make a list of your strengths and build off of them. When we focus on our strengths versus our weaknesses we are much more likely to accomplish our goals (our What?).

Obstacles.  We all will have them, so plan for them.  Determine, ahead of time, what or who they are and how you will work around them, when they get in your way. 

Keep Track.  Take inventory of what you’ve put into your commitment (i.e. time, talent, tears and tangibles like money and materials).  When you look at your list, you will start to realize that in many ways this commitment is becoming a part of you and your life flow.

Stay Present, but Look Forward.  Consider what new contributions you can make to your commitment and start tackling those right away.  Always have a realistic deadline for your actions.

These small steps can add up to major victories and will increase the likelihood of your success.  You will become aware of what you want and need to do to stay dedicated to your commitment.  The power is all yours – enjoy the ride!

Do you time travel to the future?  Is dwelling in the past a common occurrence for you?  Re-focusing and keeping ourselves present is a practice worth cultivating.

Being mindful of what is happening in the moment allows us to truly connect with ourselves and with others.  We tend to find the joy in the now, rather than re-hashing the past or worrying about what the future might bring our way.  Here are a few things you can consider doing to start being more present:

* Set a daily goal.  Make it about you and what you want.

* Start a gratitude practice.  Write or just think of one or more things you are grateful for every day.

* Meditate.  It doesn’t take long to find your inner calm.  Remember there are no right or wrong ways to meditate.

* Practice random acts of kindness.  Hold the door open for someone, look at a cashier and say thank you, call a friend, give someone a compliment.

* Play!  Laugh, sing, dance, play tag, have fun!

* Write yourself a reminder.  Simple, but  satisfying and effective.

A wonderful quote from a World War 2 Holocaust survivor sums it up:

“Remember the Past, Live the Present and Trust the Future:

Live your life everyday by staying present – it’s the greatest gift you can give yourself.

This month take the time to clean up your routine.  To do this, you need to think about what areas of your health and wellness need some focus and refinement.  Here are a few areas to consider looking at and action steps to take:

Mind:  Take a pause, a time-out, a break.  Give yourself a to-do list that has nothing on it but being mindful of your needs, wants and desires.  You’ll find yourself thinking clearer, more focused and having a healthier mindset.

Body:  Are you and your body tired of doing the same exercise routine?  Shake it up with short blasts of high intensity cardio or old-school strength building.  Get outside and challenge yourself to explore your community on foot or by bike and see how many body resistance exercises you can complete using nature as your gym.

Spirit:  What makes your spirits soar?  What do you love doing so much that you lose track of time when doing it?  At least once this month, do that activity!  The positive feeling you have will last for days.

Community: We all have a community of people that we are comfortable with.  It’s time to break out of your comfort zone and try something new with somebody new.  Take a class, volunteer, start a special interest group or simply have a meal with different people than you normally do.  We need each other and reaching out helps you reach new heights.

Are you ready to get Spring cleaning?  Try  one or all of the recommendations above and you will be growing in a healthy direction. 

For many of us it’s been a tough winter.  We are all ready for a change, yet Mother Nature might quite not be ready for it – but you can be.  Challenge yourself this month to any or all of the following:

Shake up your exercise routine by incorporating interval training.   Include quick bursts of high intensity into your regular cardio routine, followed by a recovery phase and repeat as many times as you are comfortable with.

Beat stress without food.  Next time you try to eat your feelings, consider doing something active for 5-10 minutes.  Movement boosts dopamine, a chemical that promotes self-esteem and general well-being..

Treat yourself daily, but without food.  Do something everyday that you enjoy.  Take a personal time out to do something that makes you feel good.

Get Outside!  Daylight savings time is back, make the most of it.  Bundle up and get outside for a few minutes.  The fresh air and sunshine with naturally lift your spirits and give a boost to your immune system as well.

Stretch yourself.  Try something new or talk to someone you normally wouldn’t.  When we reach past our comfort zone, great things can happen.

The weather might not be changing, but you can! 

For many of us February is the month when things seem to darken.  The days are still short, winter has wiped us out and we tend to hibernate in our offices and homes.  This year let’s bring some light into our lives and fight the winter blues.

Try one, some or all of the following:

-       Get Out into Nature!  Being outside can raise our immunity, builds our spirit and can rekindle our sense of joy and play!  Go for a walk, build a snowman, try ice-skating or light a fire and sing some songs.

-       Crank the Tunes!  Listening to music can lift our spirit.  Create an upbeat, positive playlist and feel your mood soar.

-       Get Bright!  Let go of the dark colors so often associated with Winter- black, grey and brown. Bring some vivid yellows or greens into your environment.  Wear it, decorate with it or simply surround yourself with a happy, energizing color.

-        Shine!  Do something that brings you joy.  Volunteer, bake, write, laugh, dance, or simply spend some quality time with those you love.  When we focus on what brings us internal peace, we truly lighten our and others lives.

Find your light this month and watch the blahs turn into hoorahs!

How can you start the new year in a healthy frame of mind?  Forget about resolutions and focus on ONE thing you can do to improve your life.  Ask yourself, What is the One thing I can do on a consistent basis that will positively impact my life?  Here are some areas to consider:

-  Food.  Think about it as fuel for your body.  You want to plan and consume meals and snacks that will give you the energy you need to feel your best. 

-  Fitness.  What kind of movement is fun for you?  Don’t make it a chore.  Find a form of exercise that you enjoy doing and do it.

-  Self-Care.  Take a few minutes or more everyday and do something for you.  Maybe it’s unwinding with a cup of tea, taking a bath, watching a funny video or reaching out to a friend.

-  Sleep.  Prioritizing sleep is essential to being healthy and happy.  Develop a nighttime ritual for getting ready for bed and sleep, be sure to turn off tech stuff sooner rather than later and get in bed 30 minutes earlier than you normally might.

-       Balance. Bring more of it into your professional and personal life.  Leave work at work and reach out to friends and family to keep in touch.

-        You.  Make yourself a priority.  Put yourself on the list.  Taking time for yourself is essential for our optimal wellness.

SO, what’s the ONE thing you will do this month?

What do the December holidays mean to you?  Do you think of them with delight or are they often a daze- each gift, party, obligation, meal and tradition a have to vs. a want to?  Let’s make this December, one to remember because of feeling and doing the things that are most meaningful to you.

What do the holidays represent to you?  Is it about family, friends or faith?  Is it about you? What is your emotional connection to this time of year?  Take some time and ask yourself, “ what is my holiday Why?”  Once you’ve done that, keep and make it a priority throughout the holiday season.  Write it down and keep it with you, post it on Facebook , make it your home screen on one of your electronic devices, find a picture that captures your Why? and display it or just share it with those that you love.

This holiday season give yourself the gift of purpose and meaning by finding and living your Why? 

When November and December come, so does the holiday frenzy filled with parties, shopping, decorating and simply being “on.”  This year give yourself some of the benefits of meditation without spending hours in a cross-legged position.  Pick one of the following mind-body methods that makes you feel the most comfortable:

Mindfulness – The practice of being aware of your experience in the moment – not the past or the future – right now.  Recognizing the joy of a moment or pausing for a few breaths are ways to begin to cultivate mindfulness.

Mantra – Repetition of a simple or inspiring word or sound can help re-focus your attention and simplify things temporarily.

QiGong – a mindful movement practice coupled with breathing.  It’s relaxing has been shown to help with balance – physical and mental.  Look for a class in your area.

Zen – Similar to mindfulness, but more general.  “Being” Zen creates an awareness of one’s present experience.

Taking time to pause and reflect might be the best gift you can give yourself and in turn others.  Try making it a mindful and meaningful holiday season.

We often focus on our physical muscles, but what about our mental muscle?  Strengthening our brain is a vital thing to do for your overall wellness.  Here are some smart secrets to try:

Hydrate.  The brain is 80% water.  To keep your brain functioning at it’s best, stay hydrated by drinking water throughout the day. 

Breathe.  Stress hormones can negatively impact the brains prefrontal cortex, which can affect memory, attention and decision-making.  Next time you feel frazzled, take several deep breathes or meditate for a few minutes.

Eat Smart. Blueberries, salmon, walnuts and flaxseeds have compounds that strengthen neural connections.  Fill your plate with these and other healthy foods. 

Move.  Getting up and moving, being at a gym, outside or in your house has proven beneficial to improving memory.  Shoot for 3x/week for at least 30 minutes at a time.  You’ll feel good and so will your brain.

Sleep.  Have you ever noticed that when you are short on sleep, your grasp on vocabulary and even reasoning is slow or “off”?  You need 7-8 hours of sleep for optimal cognitive function.  Go to bed when you are tired, not when every last thing is done or taken care of.  Turn off any screens an hour prior to bedtime and make your bedroom a sanctuary for rest, relaxation and rejuvenation for body, mind and spirit.

Learn. Try something new and your mind will flourish.  What have you always wanted to try or learn, but haven’t – answer that and you are on your way.

Hang. With your friends and family.  Get together often, take classes, go to parties – interact with others.  Being social has been proven to help slow cognitive decline.

Make exercising your brain a part of everyday.  You may already be doing many of the smart steps outlined above- keep doing them and maybe try some new things as well.  Your mental muscle will be healthy and happy.