Welcome to Reboot Boot Camp 2.0!
If you joined us on for our first Reboot this summer, welcome back! If you're new to camp, I'm so happy you're here!
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 helping you feel your best this summer!
Setting your own goal
Since each of us is unique, we all tend to have something we've been wanting to work on that would be tough for me to anticipate. So, before we start, please take 3 - 5 minutes and answer the following questions. Don't think too hard rather listen to the first answers that come to your mind. You'll be creating a goal for yourself that really speaks to something you want.
- What are you wanting from the remainder of your summer?
- What are some things that you can do that can help you achieve this?
- Now, create 1 goal that is specific, realistic and easily measured. A few examples are "I want to feel calm. One thing I can do to feel calmer is once per day do a 10 minute clean-up/declutter." or "I want to escape the daily grind so I will read 30 minutes per day from a book having nothing to do with work".
- Notice how each goal is very specific so you'll know when you've hit your goal. Remember, this goal is all yours and can be anything that makes you happy. You can always change it depending on the week too.
Let me know if you have any questions. Have a a great day! I'll see you tomorrow!
Get Your Cardio On!
Challenge #1: 30 Minutes Per Day of Moderate Intensity Activity
You'll recognize this goal. This is always the first one in Boot Camp! Here's why.
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!
Throughout Reboot, we'll work on building our 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, kayaking, or swimming.
*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
Challenge 2: Eat 5 servings per day of water-rich fruit and veggies.
Nature is pretty amazing! Not only does it provide us with those beautiful trees that purify our air and daily serenades by birds that calm our nerves but nature also provides us with what we need nutritionally when we need it.
Just when we need to drink more water in the hot summer months, the foods that are most water-rich are ripe, juicy and in season. We're not only going to take advantage of the water that those fruits and veggies provide us but also soak up all of the fiber, antioxidants, vitamins and minerals.
What's a serving of a fruit or veggie?
First, before this sounds like an impossible challenge and you stop reading, remember what a serving size is. Generally, a serving size for medium apple is about the size of a tennis ball. For fresh, frozen, and canned frozen or fresh fruit and vegetables, a 1/2 cup is typically a serving size. For leafy greens, approximately 3 cups raw or a 1/2 cup cooked.
What are water rich fruits and veggies?
The following fruits and veggies all contain 90% or more water:
- Watermelon, Cantaloupe, or other melons
- Grapefruit* (be sure you can safely eat grapefruit with any medications you're taking)
- Sweet peppers
- Spinach and iceberg lettuce
The following are 85 - 89% water:
- Raspberries and blueberries
- Plums, peaches, and apricots
- Romaine lettuce
Watermelons have gotten a bad reputation for being high in sugar but the sugar they contain is natural sugar and actually only a small percentage of the total volume of the fruit. Plus, there is fiber to help slow down the absorption in our bodies. In fact, watermelon is known as nature's sports drink because of the high water content coupled with its natural sugars and minerals.
All of the water -rich fruits and veggies provide us with water and fiber which both help us to feel fuller too. And, they provide us with different vitamins like B and C and minerals like calcium, potassium, and magnesium. They also provide us with antioxidants!
Wondering what an antioxidant is?
Antioxidants are what fight against the damage that free radicals (the byproducts of our bodies using oxygen) can cause in our bodies. Antioxidants are what help to fight cancer, aging, arthritis, inflammation as well as the effects of stress, pollution and the sun on our bodies. They also help to prevent macular degeneration.
Antioxidants can be found not just in brightly colored fruits and vegetables but also in beans, nuts, tea, coffee, wine, spices, herbs and even dark chocolate. Yum! Today, we're concentrating on fruits and veggies. But, we'll talk more about some of these items down the road.
What should I concentrate on this week?
For now, concentrate on incorporating foods from the list above each day. Remember, you can have these water-rich, satisfying fruits and veggies for breakfast, as a salad, for a snack, for dessert or even as a side dish or appetizer at dinner. You can make melon more savory by adding a drizzle of olive oil and lime or lemon juice or balsamic vinegar. Top it with a bit of salt, pepper or even red pepper on it. It's delicious! If you haven't tried it, give it a shot.
Challenge #2 this week is to eat 5 servings of water-rich fruits and veggies each day.
Challenge 3: Implement at least one distraction reducing technique per day!
You don't need me to tell you that distractions are EVERY where. In fact, you've probably checked other apps on your phone or looked at your email at least once while you've been reading this. Whether it's our phones, noises around us or own thoughts, the end result is a lot of distraction.
We know we're overloaded when we ask ourselves questions like, "What did I come in this room for?" or "How have I been on my computer for an hour and I still haven't done the one thing that I logged on to do?". And, of course, there is the classic statement, "I really don't even remember driving home I was so in my thoughts."
This constant distraction can cause us to lose time which ultimately affects our productivity and even our ability to do things like our 30 minutes of cardio. Our challenge this week is to notice when we're scattered, when we're looking at our phones simply because our phone told us to, or when we find time seems to have just disappeared.
Distraction Subtraction Techniques
- Reduce the number of notifications from apps on your phone to only the bare essentials. This way you choose when you want to check your phone and not the software developer who created the notification system.
- Reduce distractions in your home. Do an inventory of sounds, devices and other things that may distract you. What can you do to make things more peaceful?
- What do your counters and desk look like? Take 10 - 20 minutes (set a timer) and reduce clutter. When we see piles of paper and other things, our minds register them as things to be dealt with and we can quickly lose our focus and feel stressed.
- When you get up in the morning, try to give yourself 10 minutes to simply check in with yourself before you check your phone, computer, or turn on the morning news. This is one of our most quiet and creative times in the day so think through your day and capture those amazing thoughts before they're lost to the hecticness of the day. *Hint: if you've got little ones, you may need to set your alarm for 10 minutes earlier than usual.
- When you do get on your computer, especially if you know that you often get distracted on social media, set a timer so you'll be mindful of the time. You may be surprised how time can slip through your fingers.
- Most importantly, when you feel your thoughts swirling, especially if you're driving, notice this and pause. Then, take 3 deep breaths . Inhale as you count to 6. Then, exhale as you count to 6. This will immediately help to slow down your thoughts and refocus you.
Often when we reduce the distractions, we find that we feel better, think better, accomplish more and even sleep better. Give it a shot. You may be surprised at the results too.
Your challenge this week is to do at least one of these techniques each day and notice how your mind and body respond.
Good luck with your 3 Challenges!
I'll see you tomorrow with your first exercise of the day!
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