This is it! Welcome to Week 4 of Reboot Boot Camp!
This is it! Our final week of Reboot Boot Camp! Time to give it all you've got!
Today is also time to check in with me and let me know how last week went. Give me the run down on your fruit and vegetable intake, intervals and reducing distractions went. Also, how about your steps and exercises of the day? You've accomplished a lot in a short time! Don't worry if you haven't done everything, that's a tall order. We're looking to build healthy sustainable habits and this doesn't always happen overnight. So, wherever you are, just reset and begin again.
Let me know if you have any questions. Ready? Set. Go!
Challenge #1: Reboot Throwdown!
We're putting everything together in this challenge!
Each day this week, your challenge is to:
- Eat 3 - 5 servings of fruits and 3 -5 servings of vegetables
- Less than 24 g or 4 tsp of added sugar
- Get 30 minutes per day of moderate intensity cardio
- Get 7 - 8 hours of quality sleep/night, or if impossible, increase your sleep by 30 minutes each night
I know! You're probably thinking this is a lot. But, I know you can do it! After all this is our last week, so you want to give it all you've got right to the end. And, the longer we maintain these habits through this program and push through bumps in the road, the more likely we are to keep them up.
You probably noticed I took your cardio up a notch from the first week. This will add up to 210 minutes for the week. You can do this through 3 (10 minute) micro bursts of activity through the day or knock it out all at once. Or, do both!
To achieve this Reboot Throwdown, take time today to think through the past few weeks. What challenges were easy? Which ones were tougher to achieve?
Was the need for an "end of the day ice cream" a challenge? Or did "no time to go grocery shopping" mean that your fridge was void of healthy choices? Were you traveling and your schedule more out of your control? Once you identify where your own barriers are, think of one change you can make to reduce or eliminate the barrier. Don't be afraid to play around and see what works and what doesn't. It's all about figuring out what works for you.
Challenge #1: Achieve the Reboot Throwdown each day!
Challenge 2: Meditate for 5 Minutes Each Day.
Have you always thought you'd like to try meditation but just haven't done it? Or do you mean to do it, but time slips away. One of my friends told me once that she reads a lot about it but just has trouble actually doing it. This week we're all going to give meditation a try each day and then see how we feel at the end of the week.
Meditation not only helps to turn down the noise around us all day long. But, it can also help to lower our stress levels. Lower stress levels can help us lose weight, especially around our abdominal region. Meditation has been shown to also lower our heart rate, lower our blood pressure and help us react more calmly to daily stressors.
A recent study found that among 50 year old meditators, a region of the prefrontal cortex, resembled that of 25 year olds. The prefrontal cortex is responsible for memory and decision-making.
New research has even found that just a single session of meditation can help to boost "the expressions of genes involved in energy metabolism and insulin secretion and reduce the expression of genes linked to inflammatory response and stress".(Harvard Yoga Scientists Found Proof of Meditation Benefit) We also tend to feel more focused and more productive - making up for any time we took out of our day to do it. The best part is you can do this anywhere.
Need an example of a breathing/meditation exercise that you can do? Here's one. Set a timer for so you don't have to worry about the time.
Close your eyes. Place one hand on your belly and one hand on your heart. As you inhale, count to 4 (silently) and try to breathe into your belly. When you're breathing into your belly, only your bottom hand moves and the one on your heart remains still. This can take practice so don't get discouraged. This is called Diaphragmatic Breathing.
As you exhale, count to 4. Try to block out all thoughts and just concentrate on counting. If any thoughts pop up in your mind, try let them simply drift away. You can always repeat a word or phrase too. This is called a mantra
Feel like it's impossible to sit still. No problem. If you can't stay focused while sitting, make it a moving meditation and do it while you're on your walk or run. There are no rules, just what works for you. And, of course, there's an app for this. There are a lot out there! HeadSpace is a good one.
Challenge #2: Do a 5 minute meditation each day!
Challenge 3: Socialize and play, at least, once per day!
Yes, you read that correctly! Greatest. Challenge. Ever, Right? I'm telling you to go have fun. And, since it's the week of July 4th, it seemed like the right time to issue this challenge.
Research consistently shows that one of the biggest contributors to our health and happiness is spending time with people that we care about and who care about us.
Research has shown that loneliness and social isolation has been found to not only be a risk factor for heart disease, slower recovery from stroke but even appears to promote inflammation. Interestingly, this increase in inflammation has been found to be even stronger for men.
Social interaction is a consistent thread among the Blue Zones around the world, the areas where people tend to live the longest and healthiest. It's no surprise that people tend to be happier when surrounded by happier people. When surrounded by less happy people, then tend to be less happy. In Okinawa, people typically have a Moai which is a group of about 5 friends who stick together through thick or thin. If something good happens to one, it happens to all. If something like a death or illness occurs, they all stick together to support that person. This helps to increase the entire health and well-being of the group.
Healthy choices are contagious.
Healthier friends and loved ones also tend to help make us healthier. Think about how being around someone who makes healthy choices influences your choices? They inspire us to make healthier choices. And, we inspire others as well. You are a tremendous influence on your loved ones as you continue your Reboot healthy choices!
We not only feel better when we have quality interactions but we also tend to eat better when eating with others. This is part of the reason that #5 on Brazil's dietary guidelines is to "Whenever possible, eat in company, with family, friends, or colleagues."
Another big factor in reducing stress and boosting well-being is playing.
Yup, playing. Kids do it all the time. And, just because we've grown doesn't mean we should stop. You don't have to play with Legos to play though David Beckham says he does for stress relief. Play is very individual. All of the physical activity we've been doing through this program is play, You can color, watch a movie with friends, garden, or anything else that takes you away from your typical daily responsibilities. More on the benefits can be found here
This week your challenge is to have fun, socialize, and interact with others. Whether you live alone or with others, make plans this week for some quality time with those you care about.
Remember, location doesn't have to be a barrier. Technology has made this challenge even easier. You can have lunch, dinner or even take a walk with a friend on google hangout or facetime. You may be surprised by how great it feels!
And, this challenge doesn't necessarily have to be a lot of time. A 15 minute coffee or a walk around the block may be a chance to connect with someone you can laugh with in life. It's not just quantity but quality.
Your third challenge is to socialize, play and have some fun at least once per day!
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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