Welcome to Week 3 of New Year Better You Boot Camp!
Can you believe that we're entering Week 3?! You've now completed 2 weeks!
Here's a quick recap of all you've done so far:
- You've increased your cardio, strength, balance and flexibility through your 30 minutes of cardio, daily exercises and weekend workouts
- You've increased how much sleep you're giving yourself
- You've prioritized yourself and your goals
- You've reduced your sugar intake, increased your water intake and reduced your overall empty calorie consumption
- You've reduced stress with all these steps
- You became a tree!
Pretty impressive list and it's only been 2 weeks! Watch out world because you're not done yet!
Remember to check in with me! I can't wait to hear how last week went. What were your successes? What were the challenges that we can brainstorm about to help you improve this week?
Remember, when we don't hit a goal, this is when we learn the most about how to hit the goal tomorrow.
This week, we are focusing on Fueling Our Bodies for Optimal Performance, Creating a Plan, and a stress reducing daily declutter. Don't give up on our previous goals either. Keep adding to them!
Don't forget to write your goals on your tracker.
Let me know if you have any questions. Have a a great day!
Optimize Your Fuel for Optimal Performance
Challenge #1: Do a daily 5 point diet inspection.
Sometimes, we take better care of our cars than ourselves. We give our cars the fuel that will make them run best and bring them in when they need a service.
This week, we're treating our daily diets to a daily 5 point inspection. Yup, you only have to focus on 5 things each day. These 5 things though will help to boost your overall health, well-being, and counter stress and help to reduce your waistline.
Here are the five questions that you'll answer each day. You've already incorporated some of the changes into your routine so you're halfway there.
Each day, simply check off your answer on your tracker. If you miss the mark, make a plan for the next day.
Review each day and answer the following questions:
- Did you have 5 or more servings of vegetables? ( A serving is about a 1/2 cup. For raw leafy greens, a serving is about 1 cup.)
- Did you have 3 - 5 servings of fruit? A serving is about a 1/2 cup)
- Did you consume less than 24 g of added sugar/day (1 tsp- 4 g.?
- Did you consume enough fluid today?
- Did you consume 1 serving of almonds or nuts today or 1/2 an avocado?
Wondering why we're focusing on fruits and vegetables?
These beautiful and delicious products of nature are a great way to not only boost the nutrient dense foods but also reduce the non-nutrient dense foods. In other words, when we're snacking on fruit or filling up our plate with veggies, we're less likely to be eating foods like candy or cookies that have little nutritional value.
Fruits and vegetables are also nature's anti-aging products. They play a critical role in helping us feel and look fantastic. One reason why is they contain antioxidants and water.
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.
To optimize your antioxidants, look for brightly colored fruits and vegetables, beans, nuts, tea, coffee, wine, spices, herbs and even dark chocolate. Yup, I said dark chocolate! Though, we're concentrating on fruits and veggies.
Wondering why the last question has to do with nuts and avocados? All of these contain healthy monounsaturated fats (MUFAs) as well as stress fighting vitamins and minerals. Avocados and vegetables, especially dark leafy greens, are great at replacing the vitamins and minerals loss during periods of high stress. They also help us feel fuller longer so we're less likely to reach for more food than we need and less nutritious food.
So, there's your daily 5 Point inspection! It's on your tracker as well so you can simply check it off at the end of the day! To hit 5 points each day, you'll need to do some planning. You're probably not surprised that this is your next challenge!
Make a Plan!
Challenge 2: Make a Plan that Starts with You Each Day.
Something I hear people say often are phrases like "I hope I can workout this week?" or"I really hope I can eat better". These are great intentions. But, without a plan in place, the odds of success are pretty low. No one is going to do it for us. We have to make it happen for ourselves. The key to success is making a plan and....here's the key....putting yourself first on the plan.
Often, when we make our plan or to do list each day, we list things we have to do for everyone else first and we put our workout last. Admit it? I find that I do it too.
This week's challenge is to make a daily plan that starts with you. I know some people are laughing at this concept but think about it, if we're not strong and healthy, we will always be less effective, less efficient and not our best selves in everything else. If you have children, taking care of yourself is even more important so that you model to them how to care for themselves and you can be your best.
Each day, I want you to create your plan for the next day. Your plan should be super specific and carve out the time that you'll grab a walk, take a class or even just stretch on the floor while watching tv. Or, perhaps your plan sets up reminders to drink water. Or, if cooking at home is a challenge, a plan will be what meals you're going to prepare for the week so that you can buy the ingredients on Sunday. All of this preparation makes the implementation much easier and you'll be much less tempted to just call for take-out. To help achieve your daily 5 point diet inspection, your plan may include creating healthy snack bags or healthy containers in the fridge, you'll be less likely to reach for the chips when looking for a snack.
In coaching, we often talk about what barriers are in the way of achieving a goal. If you had or are having trouble achieving a goal, think about what barriers were in the way. Now, make a plan to so that barrier is no longer an obstacle. For instance, if when you went to workout and you didn't have the energy to find clothes and decided to go back to sleep, lay out all of your clothes for the week so that everything is right there for you.
Sundays are a great day to plan out your week. Take time today to make a plan for the week. Then, each day take a few minutes to plan out your day. By starting out each week and day with a plan, you'll be one step closer to managing your time rather than time managing you.
Declutter Your Mind with a Daily Declutter!
Challenge #3: Do a 10 minute daily declutter.
We all have it. Piles, clutter or just general disorganization in our homes. What we may not realize though is that clutter, piles or just having that "I need to clean" feeling raises our stress levels. If we walk in the door each night to find a pile of shoes, our stress level increases. If we go to bed each night with a pile of books or magazines next to our bed, our brain registers this as items it needs to deal with and our stress levels rise. This is definitely not what we want right before we try to go to sleep. By reducing clutter, we can actually reduce our stress and increase our well-being.
We also may not realize how we can change our cravings by changing our environment. We eat what we see. By replacing our candy bowls with a fruit bowl, we're more likely to snack on fruit. By cleaning out our fridge and moving the healthy choices to the front and the not so great choices to the back, we can influence our cravings. We're also more likely to cook a healthy meal at home when we have a clean and organized fridge. When it's a mess, we often shut the door and call for a pizza.
I know that tackling all of the above may feel overwhelming. So, we're setting time limits. You'll set your timer for 10 and go. Don't get distracted. Don't stop to read articles. Just keep going. When the timer dings, you're done. You'll love the progress you make in such a short period of time.
When you're struggling over whether to keep, toss or giveaway, remember the question that master organizer Marie Kondo says to ask yourself, "Does it tokimeku?" In other words, does it spark joy? If not, she says to be grateful for the joy it gave you or another person at one time and then let it go.
You can choose your own places in your home to declutter or you can follow this sample Weekly De-Clutter Challenge:
Sunday: Choose a closet or your kitchen. Create 3 piles: Toss, Giveaway and Keep.
Monday: General Pick-Up around Your Home
Tuesday: Declutter that Bedside Table
Wednesday: Clean Up Your Desk
Thursday: Choose a Pile
Friday: Bathroom Clean
Saturday: Clean Out Your Fridge
Supplies needed: Paper Towels, Spray Cleaner, Garbage Bags
Remember, when the timer dings, you're done! You've got this!
Good luck with your 3 Challenges! Don't forget to check them off on your tracker.
I'll see you on Tuesday with next exercise of the day!
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