Welcome to Reboot Boot Camp!
Welcome Welcome Welcome! I'm so happy that we'll be rebooting together!
Each week, we're going to focus on 3 challenges. Some may seem big and some may seem small but they'll all add up to make you an even better version of yourself. This week, we're focusing on getting moving for looking at our well-being, getting 30 minutes of activity every day, and resetting our sugar cravings. All the details are below! So, take 10 minutes for yourself this morning to read, think and start creating the life you want!
Remember, when you do set your own Reboot Goals, these goals are all yours and can be anything that makes you happy. And, you can always change them as you go.
Here is your Week 1 Tracker. Don't forget to mark down your progress!
Let me know if you have any questions! Alright boot campers, let's do this!! I'll be back on Tuesday with your exercise of the day!
Get Ready to Reboot by Assessing Your Well-Being
Challenge #1: Assess and Set.
When we want to reboot, we have to first identify the areas that need it! So, I’d like you to grab your morning coffee, find a quiet space for 5 minutes, sit back and simply think about the different aspects of your well-being. Be sure to have a pen and paper ready to capture your thoughts.
On a scale of 1 to 5, 1 being “ugh, do I really have to think about this? ” and 5 being “I am rocking it!”, rate how you’re feeling about each area.:
Physical Health – Do you feel strong? How's your energy? How is your balance? How is your cardiovascular and heart function? How is your agility? If you have an illness, take this into account. In other words, do you feel as good as you can with a new set of circumstances?
Emotional Health – Do you feel like you’re able to cope with stressors? Do you feel fulfilled? How is your resilience? How is your focus?
- Intellectual Health – Do you feel challenged? Are you mentally stimulated?
- Community and Spiritual: Do you feel like you’re a part of something bigger than yourself? Do you have a group you feel a part of? Do you have a purpose? Do you feel connected?
- Environment – How is the world around you? Your home? Is it cluttered? Your community? Is it loud? Safe? Do you live in a place where there is a high level of toxins?
- Financial – Are you mindful of your expenses? How much do you know about your finances? Do you plan for the future? Don’t worry, your health here isn’t necessarily judged on how much money you have but rather how you manage what you have. Believe me, this is almost a universal stressor!
Now, without judgement, I want you to think about what comes up for you when you think about ways to improve in each area. List them in no particular order, with no judgement, just whatever comes into your head. If you’re listening to this on audio and driving, obviously keep your hands on the wheel and just think about it. Write it down when you’re at your destination. I have also included on the website a circle graph worksheet that is another great tool for exploring areas to tweak.
After you’ve done this exercise, simply sit back, add up your points and review what you wrote. How are you doing? What are some areas that stand out for you that you'd like to reboot?
Don’t overwhelm yourself by trying to change everything. Simply choose three achievable items in the areas of your well-being you want to improve. For example, don’t say I’m going to clean out my entire house. Maybe instead simply pledge to spend 10 minutes cleaning up a corner of your desk each day. Or, if your day is too sedentary, maybe your goal is to take a 10 minute walking break every day at 2:00 pm. Maybe you want to take your running up a notch so you commit to finding a 5K to train for so that you’ll have a date on the calendar. Little changes can set big change in motion.
To help you set your goals, I've included a circle graph here that can be super helpful in setting and tracking your goals.
Now with your goals in hand, let's move on to your next 2 challenges for the week!
Challenge #2: 30 Minutes Per Day of Moderate Intensity Activity
There are so many benefits of exercise that if we could bottle the effects and put them in one pill, everyone would be taking it! Exercise not only helps to improve our mood, energy, strength, bone density, cardiovascular system, brain health and memory but we also tend to sleep better! As if that's not enough, exercise helps to reduce stress, inflammation and our waistline.
Sometimes, we forget that our heart is a muscle. Cardiovascular activity is especially great at increasing the strength of our heart muscle!
This week, we'll work on building a habit of 30 minutes per day. You can break it into 10 minute chunks or accomplish it all at once. This will also get you one step closer to your daily step goal.
Since exercise is often the first things to go when we get busy and stressed and it is also the very thing we need most when we get busy and stressed, this is our first assignment! Aim for 30 minutes per day of moderate intensity* activity like walking, running, biking or swimming.
Don't go just yet though! Take out your calendar or your Week 1 tracker and write down when you're going to get 30 minutes in each day! Do it! If we don't set establish the 'when', time can easily slip through our fingers!
You've got this! Have fun!
*What's moderate intensity? Think of cardiovascular exercise on a scale of 1 to 10. 1 is super easy. 10 is an all out effort that you could not sustain for too long. Moderate is about a 5 to 6 on that scale
Kick those Added Sugars to the Curb!
Challenge #3: Reduce Added Sugar Intake to Less Than 24 g of Added Sugar*
I know. I know. It's summer! Am I seriously making you reduce your sugar? Yup. I am! Don't worry, once you start, you won't even miss it! And, you can of course still have some, but I want you to be really aware of when you're having it and where's it's coming from in your diet. Plus, by reducing sugar, we can reset our sugar cravings.
Have you ever noticed that the more sugar you have, the more you want? We all know that if we consume too much sugar, we can gain weight. But, too much sugar has other effects on our body as well. Sugar has has been shown to cause inflammation in our bodies and tax our immune system. Studies have also linked too much added sugar to:
- Heart disease
- Worsening of conditions such as depression and anxiety
- Memory and learning difficulties
- Increase in triglycerides
- Lower levels of HDL
- Disrupted sleep
Sugar also tends to put us on a blood sugar roller coaster which causes our energy levels to go up and down. When we're in the low energy phase, we want more sugar. And, as if this isn't enough, sugar has even been shown to accelerate the aging process! Yikes!
In fact, a recent study in JAMA views overconsumption of added sugar as an independent risk factor not only for cardiovascular disease but also for diabetes, dementia and liver cirrhosis. Added sugar does not include naturally occurring sugars that we find in foods like fruit and milk. Rather, the study looked at added sugar in items like soda, candy and other added-sugar foods like bread and pasta sauce.
Why are we concentrating on added sugar? Naturally occurring sugar like the kind we find in an orange isn't as concerning because the orange is also packed with fiber, antioxidants and vitamins. All the good stuff in life!
Tips to reduce added sugar this week?
- One of the big questions I get is, "what do I do if I have a birthday party?" If you have a special occasion like a birthday and want to have a piece of cake, go for it and enjoy it. You can also reduce your portion size, not finish the whole thing or even skip it. I promise you'll still have fun at the party!
- Be on the lookout for sugar's code words on food labels. If it ends in an -ose, say adios. It's probably sugar. Here are a few other code names for sugar:
- Glucose Solids
- Maple Syrup
- Agave Nectar
- Invert Sugar
- Cane Sugar
- Cane Juice
- Corn Syrup
- Add some flavor to your water by tossing some fruit or cucumber in your water. If you like gadgets, there's a product called a Zinger to help you flavor your water on the go.
- Choose unsweetened cereal, yogurt, oatmeal, etc and add your own sweetener. You'll use much less than the food manufacturers will put in the item.
- Use spices like cinnamon, vanilla extract and cardamom to add flavor so you'll need less sweetener
- Craving dessert? Try some berries. If you really need something sweet, top your berries with some 70% or more dark chocolate which has less sugar.
- Are you using sugar as a reward? Notice if you're using a sugary treat as a reward for getting through a tough day or something else that you didn't want to do. If you do notice you're doing this, think of an alternate reward.
- Don't buy it. A great way to make sure you don't eat sugary items is to simply not bring them into your house. Then, you won't be tempted by that Klondike bar staring at you in the freezer.
Since we all want to look and feel our best, our 2nd challenge is to consume less than 24 g of added sugar/day (1 tsp- 4 g.)*
*The latest proposed sugar guidelines from the American Heart Association and the World Health Organization.
Good luck with your 3 Challenges! Don't forget to check them off on your tracker.
I'll see you on Tuesday with your first exercise of the day!
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