Get Fit ! Feel Good! February Blog

Reflecting On January’s Wellness Goal:

Let’s start off this month’s blog by recapping/ reflecting January’s wellness goal = get moving.  How do you think it went? Great? Good? Could have done better?

No matter how you felt about January’s wellness goal, continue to improve and increase your physical activity! Remember these tips to help you get moving!

  • Getting moving/ getting more physical activity is a broad goal. Try to make smaller more specific goals during this month such as walking an extra 100 steps a day, going on a walk during lunch every day, be able to walk a certain time or distance without any breaks
  • Put it on your calendar, make exercise a priority- treat it like an appointment you can’t miss!
  • Make a playlist for your walks or workouts
  • Set a reminder or alarm on your phone throughout the day

Now to create a new healthy habit.

February’s wellness goal: add more water!!

Water is vital to our health and our bodies depends on it for survival. Every cell, tissue and organ (our heart, brain and muscles) relay on water in order to function properly. Water carries nutrients to your cells, removes unwanted waste and helps our bodies to maintain its temperature.

Many of us don’t get enough water during the winter months because unlike the summer months and its warmer temperatures we don’t feel the urge to drink water in cold temperatures.

Everyone is different but most people should drink 6-8 glasses a day (glasses should be at least 8- ounces). Our Fit 5 Guide suggests that we drink 5 glasses each day.

As you increase your physical activity it is important to also increase your daily water intake. Those that exercise on a daily basis or those that exercise at a high intensity should consumer even more water since we lose water through sweating.


Not drinking enough water can lead to dehydration. Dehydration is when you lose more fluid than you take in and your body doesn’t have enough water to carry out its normal functions.

Dehydration Symptoms:

  • Little or no urine.
  • Urine that is darker than usual.
  • Dry mouth.
  • Sleepiness or fatigue.
  • Extreme thirst.
  • Dizziness or lightheadedness.
  • No tears when crying.

How to check to see if you are hydrated? Urine. Your urine should be light yellow -> clear.

Tips to help you drink more water:

  1. Set a daily goal (one that works for you individually, those who exercise)
  2. Keep track
  3. Set reminders
  4. Drink a glass before bed
  5. Drink a glass when you wake up
  6. Replace soda (and other beverages with water, try seltzer water instead of soda or add fruit to your water to replace juice!)
  7. Drink when you feel hungry (dehydration often misread by the body as hunger)
  8. Drink a glass with each meal
  9. Eat your water (these fruits are water packed: grapefruit, cucumbers, melons, and celery)
  10. Add Flavor ( add a lemon or fruit)




  • Cucumber slices
  • Use frozen fruit instead of ice cubes
  • Lemon or Lime water or both!
  • Cinnamon sticks (you can even add an apple)
  • Orange slices


12 Months of Wellness

Next Months Wellness Goals: Planting & Gardening

JanuaryStart Moving
FebruaryAdd Water
MarchPlant/ Try Gardening
AprilEat Better
MayQuit Another Bad Habit
JuneTry to Eliminate Sugar
JulyRecruit a Family Member
SeptemberConnect with nature
OctoberChange it up
NovemberCold Season Ready
DecemberEnjoy the season & Reflect


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