iHeart 7 Week Challenge: Week 3 | Drinking Well
Another week of the iHeart 7 Week Challenge has passed and I can honestly say that I am sticking to my new habits! They are small, simple changes that have been pretty easy to introduce but if I keep them up I can expect significant improvements for my health and wellbeing. I think writing about my experience has also helped to keep me accountable. In case you just got here, this is where I’m at on the challenge:
Week 1 was Take A Walk: walk 30 minutes every day. I notice the biggest drop in my internal age after a 30 minute stroll compared to my other new habits.
Week 2 was Conscious Eating: mindfully enjoy meals without any distractions present. This has been the toughest habit to form so far for me, but when I practice conscious eating, I eat about half the portions I normally would.
Week 3 was Drink Well: drink between 4-6 glasses of water daily, enjoy hot water with lemon in the morning and limit coffee to two cups a day. I am not an everyday coffee drinker anyhow, but I really enjoyed hot water with lemon as an alternative morning beverage.
Every day this past week my internal age dropped by 3-6 years after consuming hot water with lemon first thing in the morning.
I noticed a decrease in my Internal Age after consuming 4-6 glasses of water during the day and taking a 30 minute walk.
On Thursday night I almost bailed on my 30 minute walk but after checking my Internal Age I was inspired to get out there!
With drinking 4-6 glasses of water a day I noticed I also snacked less, had higher energy levels and my skin cleared up!
This week, Week 4, is Get Some Exercise: Participate in aerobic exercise that gets your heart rate up to 70% of your maximum for your age for 30 minutes at least every two days. I used this target heart rate calculator to find out what my beats per minute should be at that level of exercise. At the gym, I like to get a good sweat on using the elliptical trainer or the seated rowing machine, but if the weather is nice, I’d prefer to run trails outdoors. I have been a bit sporadic with my workouts recently, so it will be nice to get into a routine. I signed up for a summer spin class that starts next week so I’m also in need of a warm up! I’ll measure my Internal Age at baseline and after exercise. I’m expecting significant drops in my Internal Age post workout, but we’ll have to wait and see! Check back next week for results.
Want to join me on this 7 week challenge? Get your iHeart system here http://www.goiheart.com/products/iheart and follow my posts!