Welcome to Week 4 of New Year Better You Boot Camp! 

I can't believe this is already our last week together! 

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? 

This week, we are adding to our daily diet checklist, bringing mindfulness to our wallets and boosting our well-being and our brains. Remember, 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!




Add Protein to Your Morning Routine

Challenge #1: Do a daily 6 point diet inspection.

We're adding to our challenge from last week and making our 5 point inspection into a 6 point!

The item we're adding to our checklist this week is a morning protein. By incorporating a source of protein into our breakfast, we'll feel fuller longer, jump start our metabolism and keep our blood sugar more constant. This will also help us avoid a mid-morning sugar craving that may fall victim to a doughnut, muffin or other sugary snack. 

What's a good source of lean protein? Greek yogurt, milk or non-dairy milks, eggs, nuts and nut butters are some good sources. Breakfast meats tend to be high in sodium and saturated fats so they aren't a preferred source of protein.

Remember, these 6 things though will help to boost your overall health, well-being, and counter stress and help to reduce your waistline.

Here are the new and improved questions that you'll answer each day. Remember, while you may not get 6 points every day, we want to aim for a solid number overall for the week. 

Just like last week, you'll simply review each day and answer the following questions:

  1. 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.)
  2. Did you have 3 - 5 servings of fruit? A serving is about a 1/2 cup)
  3. Did you consume less than  24 g of added sugar/day (1 tsp- 4 g.?
  4. Did you consume enough fluid today?
  5. Did you consume 1 serving of almonds or nuts today or 1/2 an avocado?
  6. Did you consume a serving of lean protein with your breakfast?

There's your new daily 6 Point inspection! Just like last week, it's also on your tracker. Planning is the key to hit 6 points each day!

 Challenge 2: Bringing Mindfulness to our wallets.

We're adding being mindful about our money and our wallet to our to do list this week.

Being mindful of our money choices is just like being mindful of our food choices, we feel better when we make choices that reflect what we're wanting and what we can afford. I once had a client who soothed stress by shopping and then soothed the financial stress by eating. It was a loop. We swapped exercise for shopping and big changes came about as a result!

Just as we've been planning out and being mindful of our food choices and our exercise, this week we'll keep track of our spending choices. Get receipts, use an app, or simply write it down. At the end of each day, look at your choices. 

As you go through your day and you're about to make purchases begin to ask yourself similar questions that you have asked about your food choices:

  • Is it a need or a want?
  • What are my emotions? 
  • Could I have gotten a similar item but made it a "lighter version"? For example, instead of a latte, would a less expensive coffee have filled the same need?
  • Was there a trigger that resulted in the purchase? For example, I saw an email advertising a sale.

Also, as you pay your bills through the week, look to see if there are opportunities for savings. The cable bill is often a place where you may be able to shave a bit off the top.

Money is a hard issue for everyone. Often, we have opinions about money that were formed way back in our childhood and have made lasting impressions. But, by bringing mindfulness to your decisions, you can reduce some overall stress. 

Challenge #2: Be mindful of your purchases and expenses as you go through the week. Review them daily if you're able to (it's only for a week). By the end of the week, choose 3 expenses that you can reduce or eliminate or identify moments when you changed your typical purchasing behavior. Don't forget to check it off on your tracker.

Choose from 5 Daily Well-Being Boosters! 

Challenge 3: Do, at least, 1 of the following well-being, brain boosters.

We're continuing our goals this to boost well-being and reduce stress. By lowering stress, we give our brains and our bodies a boost. The best part about our third challenge is you get to pick which stress buster you want to do each day or you can create one of your own.

Here are 5 stress busters, brain boosters to choose from:

1. Take a Gratitude Break:

Name 5 things that you're grateful for in this moment. By taking a moment each day to focus on what we're grateful for in our lives, we instantly increase our mood and our well-being. If you're ever feeling down, this is a quick and easy way to pull yourself out of it quick. If you're having trouble sleeping, this is also a good exercise to do before you go to sleep or if you wake up in the middle of the night. 

2. Be Social, Have Fun:  Spend some time with people who you are happy being around. 

This could be your partner, a friend, a group you volunteer with or, basically, anyone that you feel better having spent some time with in life. Human beings are social creatures. By being around others, we reduce our stress and boost our well-being. 

3. Challenge your brain. Give your brain a workout for 30 minutes.

Try something that gives your brain a workout - learn a language, play an instrument, learn about something that you know nothing about (google anything and start learning), do Sudoku, read a book, play cards, etc. 

4. Get active! Do something active for 30 minutes (at least). 

Being physically active reduces our stress, boosts our heart health and is like giving your brain Miracle Grow! Keep up with your 30 - 45 minute workouts, go dancing, play with your kids or just get out and go for a walk. 

5. Meditate.

We not only immediately feel calmer and lower our blood pressure with meditation but our brains are healthier because of it too. You can try a meditation, a mantra or a prayer. Whatever your style, give it a shot. Here is a 5 minute meditation to get you started.

Those are your 5 stress-busters, brain boosters that you can choose from this week. If you have another buster/booster of your own that fits the theme, you can substitute. 

Here's the Challenge: Each day, choose to do at least 1 activity from the above list.


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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