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 plus a step challenge. Some may seem big and some may seem small but they all add up to us feeling great. One challenge will always be our 10 minute workout. The other 2 will change each week. This week, we're kicking off our boot camp with a simple tool to help us develop our own goals. Of course, you don’t have to do this but the tool is designed to help you get what you’re craving.. When you set your own Reboot Goals, remember these goals are all yours and can be anything that makes you happy. And, you can always change them as you go.
Our next 2 goals focus on veggies and activity. All the details are below!
To help keep you on track, here is your Week 1 Tracker so you can track your progress!
Mondays are the day when we check in with each other in via email, text, phone or google hangouts. Of course, you can always do this on Sunday too :) Since we’re just getting started, you can always use this time tomorrow to clarify your personal goals or if you’d simply like to share them with me to help with accountability. No pressure though. Let me know if you have any questions!
Alright boot campers, let's do this!! I'll be back on Tuesday with your challenge of the day!
Welcome to Camp Orientation!
After you complete your well-being wheel tool, then through your challenges below. End with your first 10 minute workout of the day!
Eat 5 - 7 servings of veggies per day.
If you’re looking for the fountain of youth, look no further! Veggies are where it’s at! The phytochemicals, antioxidants, fiber, vitamins and minerals that vegetables contain all add up to anti-aging, anti-allergy, anti-stress, and cancer fighting abilities. They’re also linked to lower levels of inflammation and cholesterol.
A large, 10 year study found that the greater variety and quantity of vegetables was associated with a lower risk of Type 2 Diabetes . In addition, a massive study of 124,086 men and women over a 24 year period found that a diet with a high intake of flavonols, flavan-3-ols, anthocyanins and flavonoid polymers may contribute to better weight control. These antioxidants are found in foods such as apples, blueberries, blackberries, pears, onions, celery, peppers, tomatoes and even green tea, red wine and dark chocolate. Those last 2 always get people's attention!
Are you wondering why we’re only concentrating on vegetables and not fruits and vegetables today? Great question! This is because, in general, if someone is eating veggies, they tend to also eating fruit. But if someone is eating fruit, they are not always eating their veggies. So this week’s challenge is focusing on getting 5 - 7 servings per day of vegetables.
What exactly is a serving?
This is a great question, especially since there tends to be some variation for leafy greens.
A serving size for most fresh, frozen or canned vegetables is a 1/2 cup, or about the size of a tennis ball.
A serving size of leafy greens is approximately 1 cup raw or a 1/2 cup cooked.
If you make smoothies and put the entire vegetable in the smoothie, this counts toward your servings. If you only use the juice though, this won't count towards your total since you lose a lot of the nutrients and fiber.
Also, good news, 1/2 cup of tomato sauce and 1/2 cup of salsa count towards your vegetable servings.
Condiments such as ketchup, relish, and pickles won't be included in your tally though.
Aim for 1 serving of a cruciferous veggie.
A crucifera what? Yup, you read that right. A cruciferous vegetable is broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy. They are known for their disease preventing properties. In fact, broccoli helps to fight all preventable diseases known to man. Studies have shown that broccoli contains compounds which can help to reduce the risk of cancer, especially colon, breast, bladder and prostate cancer. Incredibly, one study found that eating raw broccoli just 3 times per month can reduce the risk of bladder cancer by 40%. Pretty amazing, right? The only thing more powerful than the tops of broccoli are the stems so don’t toss them down the drain. Aim to get serving a day of one of these cruciferous beauties.
Last but not least, try to get as many different colors as possible to insure you’re getting a variety of antioxidants. And, try mixing up having raw and cooked vegetables. Sometimes, cooking vegetables can actually make nutrients more bioavailable. For instance, the antioxidant lycopene in tomatoes is more bioavailable after it has been cooked.
Now, that we’ve rebooted your veggies! Let’s get moving with your next 2 goals!
30 For 30: 30 Minutes Per Day of Moderate Intensity Activity For 30 Days
This is it! This is how we make one change that can change how we feel about everything!
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!
We also tend to forget that our heart is a muscle. Cardiovascular activity is especially great at increasing the strength of our heart muscle!
Our challenge this week and throughout the program is to build a 30 minute a Day habit. This is one of the most powerful habits that we can have in life. You can break it into 10 minute chunks or accomplish it all at once.
What do you do when you want to get exercise and just can’t seem to make yourself do it? Try telling yourself that if after 10 minutes you don’t want to keep going, you can stop. It’s a great way to push through inertia and get us moving. And, I haven’t known anyone who wants to stop once they get moving:). Another idea is when you’re feeling stuck is to try a different activity. If you really don’t to go for a walk, maybe do a yoga video at home or go on youtube and find a 10 minute workout.
Good luck! You’ve got this!
*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.
Let’s do this! Tone up with your Week 1 (10 Minute) Workout Today!
Do this every other day this week. If you have time, do it twice! Click here to enter the Reboot Workout Studio
Step Challenge of the Week:
Beginner: 5, 000 steps
Advanced: 10,000 steps
Good luck with your 3 Challenges! Don't forget to check them off on your tracker.
We’ll be back together on Tuesday for our first challenge of the day!
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