Welcome to Week 2 of Reboot Boot Camp! 

We're building on last week's challenges! This week's challenges are designed to boost your metabolism, increase your intake of feel good nutrients, decrease stress, decrease empty calories and increase productivity. I promise you'll feel a difference at the end of the week!

Don't forget to keep up on your own goal too. 

Let me know if you have any questions. You've got this!



Move More, Feel Awesome! 

Challenge #1: 3 (10 Minute) Activity Bursts Each Day

Remember our goal last week of 150 minutes of moderate activity? Well, this week we're keeping that goal and adding to it! We're just accomplishing the goal in a slightly different manner this week.

Since time is one of the biggest barriers that we all face, the challenge is to add 3 bursts of activity in to your day. One benefit is that it's easier to find 10 minutes at a time rather than a greater chunk of time. 

Another benefit is that by introducing bursts of activity, we also increase our metabolism. As we sit, our metabolisms slow down. But, when we get up and interject some activity into our day, our bodies increase our metabolisms. Yet another benefit is that studies have shown that just 10 - 30 minutes of moderate activity boosts our mood and can have the equivalent effect of a mild antidepressant. Nice!

For women especially, 10 minute activity bursts where we really increase our heart rate (if this is medically cleared for you) will have the added benefit of counteracting some of the changes that occur as hormones change in life. Some of these changes include easy weight gain, difficulty sleeping and an increase in appetite.

Basically, the more we move, the happier we are. 

Need some ideas for your 10 minute activity bursts where you don't even need to change your clothes? 

  • Throw on your sneakers or a comfortable pair of shoes and take a power walk around the block. 
  • Make your own stairmaster by going up and down the stairs at your home or office.
  • Do your exercise of the day and walk or run in place until you hit 10 minutes.
  • If you have a treadmill or stationary bike at your disposal, hop on it for 10 minutes. 
  • Go outside and play "tag" with your kids. Added benefit, maybe they'll get super tired and go to bed earlier and you'll have a few extra minutes of peace.
  • Love yoga like I do? Try 10 minutes of sun salutations. 

Here is a sample 10 minute burst. We'll use our ability to carry on a conversation is a heart rate indicator. Simply follow along to the following:

  • 3 minute: Walking or Running warm-up, conversation is comfortable and a little breathless
  • 1 minute high intensity: Walking/Running, difficult to carry on a conversation
  • 1 minute relief: Walking/Running, comfortable and slightly breathless conversation
  • 1 minute high intensity:Walking/Running difficult to carry on a conversation
  • 1 minute relief: Walking/Running, comfortable and slightly breathless conversation
  • 1 minute high intensity:Walking/Running difficult to carry on a conversation
  • 2 minute cool down: Don't skip this step. It's important. Gradually return your heart rate to where your conversation is normal

Your first challenge is to grab 3 (10 minute) activity bursts each day! This can be as part of or in addition to your 150 minutes of cardio. Your choice! You've got this!

Challenge 2: Consume Nutrient Dense Calories

Would you throw away money? Probably not. Well, we also don't want to throw away our calories each day.

Though our caloric needs are dependent on many factors, most of us tend to need between 1500 and 2500 calories. To approximate how many calories you need each day, try this Calorie Calculator.

Knowing we only need so many calories each day, we want to make sure that they are as good as they can be. We want them to be not only delicious but also nutrient dense. In fact, often when we start focusing on the nutrients and not on calories, our waistlines and our eating improve simply because we're focusing on all that we want to and need to eat instead of what we shouldn't.

What's a nutrient dense food?

A nutrient dense food is one that is packed with vitamins, minerals, healthy fats, complex carbohydrates or lean proteins. 

Don't worry! You don't have to stop eating treats but you want to make sure that these are tiny pieces in your overall diet and not the majority. Otherwise, you're simply wasting calories and not getting all that you can to fuel your body and mind. 

 How can you spot a nutrient dense food?

1. Look for foods that aren't highly processed. Remember how we learned about how to spot added sugars last week? Refined sugars and processed carbohydrates are good signs that the food may be lacking nutrients. Look at your labels. If there are more than 5 ingredients, proceed with caution and check on the quality of the nutrients in the food. If you don't know what it is, it's often a good sign to skip it. Even so called "healthy foods" in grocery stores aren't always nutrient dense, you really need to check out your labels.

 2. Eat your fruits and veggies. Consume away. They are typically packed with nutrients and low in calories! For instance, a cup of strawberries has more than 100% of your daily Vitamin C. Strawberries are great for your skin, a stress reducer and they're just delicious. Have them with breakfast, on a salad or for dessert with a little dark chocolate.

3. High calorie doesn't mean low nutrient. While avocados tend to be higher in calorie, they are also loaded with healthy monounsaturated fats that help to keep us fuller longer. They are also packed with fiber and healthy vitamins and minerals that are great for our skin and nature's stress busters.

What are some great nutrient rich foods? 

  • Nuts like almonds, walnuts, brazil nuts and pistachios are the rock stars of the nut world.
  • Whole Grains like Oats, whole grain, whole wheat, and popcorn (without the butter:)).
  • Lean proteins like seafood, skinless turkey, yogurt, beans and soy.
  • Any fruits and vegetables!

What are some example of foods that are not rich in nutrients?

You may not like to hear this but foods like chips, pretzels, sweetened drinks, some juices, desserts, and alcohol are typically not nutrient dense. There are others but those are the most common. 

As you go through your week, try to optimize the nutrients at each meal and each snack. For those items that are empty calories, try to reduce them or skip them entirely. After a week of your sugar detox, you'll be a pro at this challenge.

You're second challenge is to consume nutrient dense foods each day and eliminate/reduce empty calories. 

Challenge 3: Say "Yes" to You by Saying "No" Once Per Day

Often, two of the biggest barriers to taking care of ourselves is lack of time and trouble saying no. Maybe you had trouble getting your sleep last week or finding time to get your cardio because of commitments. So, this week we're working on protecting our time and our needs by saying 'Yes' to ourselves.

Have you uttered the phrase, "Well, I really don't want to but I feel like I should"? Or, have you ever said "Sure, I'll have a piece of cake" when you wanted to skip it? Have you ever said "yes" to an invitation when you really wanted to say "no"? 

Often, we say 'yes' out of guilt or fear someone will be upset if we turn down an invitation, a special food or not follow a tradition. We may even say 'yes' because we feel like we'll be disappointing ourselves or not living up to our own visions or someone else's vision of what we "should" be. 

 When we do this, the needs of our body and mind often take a back seat to these 'shoulds'. And, an incredible amount of stress can come from the "shoulds" in life. Here are some common 'shoulds':

  • "I shouldn't need to ask for help and should be able to manage my life as well as my friend does".
  • "I should go to this lunch even though I don't want to go". 
  • "I should be happier".
  • "I should be in better shape". 
  • "I should {fill in the blank}."
  • "I should eat this cookie because my coworker gave it to me".

I've worked with a lot of people and let me assure you that everyone has a should. And, often, these shoulds don't work as motivation but rather can leave us feeling angry, jealous, resentful, depleted of energy or defeated before we even get started. The next time you hear yourself use the word "should", pause and really examine it. Where is it coming from? Who defined the "should"? Then ask yourself, "If I say no or put my needs first, what's the fear?" Then, and here's the really powerful question, "If I can put that fear aside, what would I do?"

  How to Say No

You're probably thinking this is great but how do I actually say 'no' in the moment. The first step to saying "no" is to remove or push aside any guilt we have about protecting our time or our needs. Time is one of our most precious commodities so we want to protect and budget it. We wouldn't just go and give our money away without thinking about it so why would we spend our time without thinking about it? And, if we don't stand up for our own needs, who will? 

 Here are a few tips that may help when you want to say no but you're not sure how. 

  • Be firm but polite. "I won't be able to but thank you for thinking of me"
  • You can give a reason or not give a reason.  "I'm overextended lately and need to cut back a bit."  
  • Offer an alternative. "I can't do dinner this month but maybe we can catch up in July."
  • Stall. Don't answer on the spur of the moment so you have time to think about it. "Hmmm, I'm not sure if that will work. Let me check my schedule and get back to you."
  • Define what you want.  If someone is offering you something to eat and you only want a little,"Please give me just a small piece." If you're served more than what you asked for, give it away, pack it up in a doggy bag or leave it on the plate. If the host asks if it was ok, "Fantastic! I'm just full!" 
  • Give assurance. "I love our time together but sadly, I just can't make it work right now. Let's try to set up something else that will work for both of us".
  • You may have to tell yourself no. For example, "No, you can't binge watch one more episode tonight because you promised yourself you'd go to sleep. It will be here tomorrow".

Give it a shot this week. It takes practice! Your third challenge this week is protect your time and your sanity. Notice when you're about to say 'yes' when you want to say 'no'. Then, practice saying 'no'.  


Good luck with your 3 Challenges! Don't forget to check them off on your tracker.

I'll see you on Tuesday with your next exercise of the day!

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