Welcome Back to Reboot Boot Camp! 

We are at the halfway point! Can you believe it?

This week, we're keeping our Daily 30 minutes goal of moderate activity  but with a twist. We're also working to boost our focus and decrease our stress by reducing our distractions. And, we're adding to our veggie challenge from last week! Remember, the longer we maintain a change, the more likely it is to become a habit! And, of course, you'll continue to rock your own goals! 

As we do each week, we'll check-in today and tomorrow and reflect on where you are now after 2 weeks of rebooting. 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 3!

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. Or, click here for your week 2



Challenge Yourself with Cardio Bursts!

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

Remember our Daily 30 minutes of moderate activity each day? 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  of 10 minute High Intensity burst. HITT exercises have been shown to keep our metabolism elevated for longer after we've worked out. This is something you could try every other day as part of your workout. 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 daily 30 minutes of cardio. Your choice! You've got this!

 Awesome berries!

Awesome berries!

Boost your antioxidants!

Challenge 2: Consume 3 - 5 servings of fruits AND 3 - 5 servings of veggies per day.

Remember last week when we concentrated on 5 servings of veggies, we're boosting that goal to now to boost our antioxidants!

What are antioxidants? Antioxidants help to clear toxins and the results of oxidation out of our bodies. They 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. And, antioxidants help to keep our brains healthy!

Fruits and vegetables are basically nature's anti-aging products. They play a critical role in helping us feel and look fantastic. One reason why is that they contain antioxidants and water.

Where can you find antioxidants? Antioxidants are found in different foods like blueberries, spinach, tea, coffee, spices, red wine, and even dark chocolate (70% or more of cacao). We're going to concentrate on the fruits and veggies again this week because of the role that they also play in weight management.

What colors should you strive to eat each day?

Aim for the colors of the rainbow! Dark green, pale green, white, orange, yellow, red and purple are all awesome. With summer's arrival, there are so many beautiful and fresh local fruits and vegetables available. Remember, the sugar in fruit is not the same as added sugar because fruit is loaded with fiber, vitamins and minerals. Enjoy!

What's an easy way to hit this goal?

  • Use the 50% rule. This is important. Whether you're home, at a restaurant or on the road, fill up 50 % of your plate with veggies or fruits at each meal.

  • Snacks. Pack cut up veggies for a snack or toss an apple or banana in your bag for a snack. Nature provided food that has perfect packaging for on the go snacking.

  • Fruit for dessert. Grab an orange, strawberries or blueberries for dessert. You can drizzle some dark chocolate on the strawberries for a delicious antioxidant filled dessert. Or, if you haven't tried a grilled peach, your life isn't complete. Use a grill or a grill pan on the stove. Slice a peach in half and drizzle a little honey and cinnamon on each cut-side half. Place it cut sized down on a medium-low flame for just a few minutes. So easy and so good! 

What's a serving of a fruit or veggie again? 

In general, a serving size for medium apple is about the size of a tennis ball. For canned, frozen or fresh fruit or vegetables, a 1/2 cup is typically a serving size. For leafy greens, approximately 3 cups raw or a 1/2 cup cooked. 


Challenge #2: Eat 3 - 5 servings of fruit and 3 -5 servings of veggies each day. 


Distraction Overload

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. 

Challenge #3: Do at least one of these techniques each day and notice how your mind and body respond! 

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!

All material provided here is for informational or educational purposes only. Please consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Use or reproduction of text or photographs is prohibited without written permission from WellStyles Consulting®.