Welcome to Reboot Boot Camp!
Welcome back!! We're cruising into Week 2!
We're keeping the challenge from last week of 30 minutes of moderate activity per day! Why? The longer we maintain a change, the more likely it is to become a habit! And, we're adding 3 challenges this week. Don't worry, you'll be able to do it all plus work on your own goals!
In fact, the first challenge this week isn't just going to help you de-stress but will also help you when you look over last week and check in with me. Take this time to pull out your tracker or simply reflect back on last week. Think about what were successes, challenges, and where your thinking is now. Then, drop me a line or schedule you live coaching check-in. You can also use the circle graph to help you clarify your goals for this week.
Here is your Reboot Tracker for Week 2!
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! If you need to review Week 1, simply click here.
Rid Yourself of the Shoulda-Woulda-Couldas in Life!
Weekly Assignment #1: Learn the lesson of what worked and didn't work and then move forward.
Throughout this past week, we had our daily checklist to give us instant feedback on how we did on our daily goals. How did you do? If you're like most people, you had some days where you knocked it out of the park and some days where your day and goals just didn’t quite go as planned. So how do we handle unrealized goals so that we don’t get derailed, defeated or feel demoralized?
There is no greater drag on our energy and our moods than the shoulda-woulda-couldas that we can constantly churn over in our heads. What’s an example of a shoulda-woulda-coulda?
- “I should have taken that job 20 years ago that would have changed the course of my life"
- “If only I would have said no to that marriage proposal, I wouldn’t be divorced”
- “I should have gotten up early yesterday, I could have packed my lunch and worked out”.
- “I could have reduced my added sugar last week but I’m just destined to fail at changing my eating habits”
- “I should have changed years ago but now it’s too late”
- "I would've hit that goal if I hadn't been so lazy"
All these statements have one thing in common. When we say them to ourselves, we tend to feel powerless and drained of energy. The only thing we know for sure is that the events in the past can’t be changed. But each day, we can make choices to create the type of day we want. We have new opportunity with each new dawn.
So what do we do when we hear those voices in our heads?
Instead of beating yourself up with regret, simply think about the event and then think about what worked, what didn’t and take some lessons that can help you as you go forward. Then, leave the past where it always resides, in the past. This is true for the big and little events in life. All that is left to do with the past is to take the lessons that it offers, learn from them and then move forward into today.
This week, we’re going to add this step to our daily checklist as part of an effort to figure out what works for each of us to achieve our individual goals. Today, look back over last week and think about what worked and what didn't and where your thinking is now!
Eat Your Veggies!
Challenge #2: Eat 5 servings of vegetables per day.
I attended a conference once with three top doctors from Johns Hopkins. They were asked by the audience what they do to stay healthy. The consensus was exercise, sleep and eat your vegetables. In fact, one of the doctors said,”It’s really hard to make a case against vegetables.” How true!
Vegetables have been linked to lower levels of inflammation and cholesterol. They are also famous for their anti-aging, anti-allergy, anti-stress, and cancer fighting abilities. 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? Great question! This is because, in general, if someone is eating veggies, they're also eating fruit. But if someone is eating fruit, they are not always eating their veggies. So, this challenge is all about trying to increase the veggies in our diets by aiming for 5 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.
That's this week's challenge! Try to mix up the types of vegetables and get as many colors as possible as well. This will serve to increase the number of antioxidants that you're consuming. Bon Appetit!
Challenge 3: Sleep for 7 - 8 hours!
Yup, I'm telling you to get some sleep. Our best self is a well-rested self! Not only do we tend to make our best decisions when we're well rested but we also tend to make our healthiest decisions. When we're well rested, we tend to choose healthier foods, have more patience, have less accidents and even have better communication skills - especially with those we love the most. When we're well rested, our physical strength and stamina is better too. Everything is connected.
Why is sleep so important?
Sleep is essential for our bodies to repair and recover. While we sleep, our bodies repair our muscles and work to rid our bodies of stress and inflammatory chemicals like cortisol. Sleep also works to not only maintain our body but also our brain health, especially our memory.
Sleep is also essential in maintaining our weight. Research has shown that we tend to pool weight gain in our abdominal region when we don't get enough sleep. And, the chemical that tells us that we need to eat more, Ghrelin, increases when we're sleep deprived. The chemical that tells us to stop eating, Leptin, decreases. This makes our sleep deprived bodies even more likely to gain weight.
Sleep also helps to boost our immune function and increase our ability to handle stress. This can also help us reduce stress-induced eating.
Are you saying to yourself, "This sounds great, Laurie. But, how do I find the time and how can I make sure I fall asleep?"
First, though the recommendation is 7 - 8 hours of sleep per night, I know this can sound daunting. For people with young children or certain jobs, this can be downright impossible. If you're not able to do 7 - 8 hours, the challenge is to move your bedtime up by 15 minutes for 3 nights. Then, try for 30 minutes for 3 nights. Even that extra sleep will help.
Second, for tips for getting to sleep or staying asleep, think of how you put a toddler to bed. There's a bedtime routine. You'll want to establish your own routine.
1) Put on your jammies. Just like we tell a 3 year old to put on their jammies to signal it's bedtime, the same goes for adults. Put on something that signals to your mind that it's time for sleep.
2) Begin to dim the lights 1 hour before bed to begin to boost the production of sleep-inducing melatonin.
3) Read a happy bedtime story. Again, kids have the right idea. A happy story promotes happy thoughts. Upsetting conversations or news programs too close to bed can have the opposite effect. They actually increase stress hormones and can disrupt sleep.
4) Keep your bedroom cool.
5) Think of 3 things your grateful for when you get into bed. This way you'll think of happy thoughts before bed instead of your worries.
6) Avoid high-fat, caffeinated, sugary and spicy foods too close to bedtime. Also, while alcohol may help you fall asleep, it often disrupts our sleep as our body processes it.
7) Plan to stop using your computer, IPads, smart phones and video games 30 minutes to an hour before bed.The blue light that's emitted from them can actually suppress our production of melatonin and tell our bodies that it's time to wake up. If you wake up in the middle of the night, resist checking your phone. I know it's hard but give it a shot.
8) Do a bedroom inventory. Are there bright blue lights coming from an alarm clock or the cable box? Try covering them up.
9) Watch out for bright lights in the bathroom. The place where we brush our teeth and wash up RIGHT before bed is also the place that typically has some super bright lights. Try getting ready for bed with just the light from the hallway, with a night light or from the light from your now dimly lit bedroom.
10) And, if you're having trouble falling asleep or going back to sleep, try a breathing technique of 4 - 5 - 4. Inhale for a count of 4, hold for 5 counts, and then exhale loudly with whooshing noise for 4 counts. Or, try something that researchers out of the University of Glasgow call Paradoxical Intention Therapy. This is where you tell yourself to try and stay awake without getting up or using the tv or computer. Often, you'll fall asleep quite quickly.
- Sleep 7 - 8 hours per night. See if you can do it for three times this week! Then, gradually increase the number. Or, increase your bedtime by 15 minute increments. To make this challenge easier, if you have a fitbit or certain other trackers, you can actually track your sleep.
Remember, any time is a great time to start making changes to our sleep styles. Sweet Dreams!
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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