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, metabolism boosters, steps , exercises and what you did for fun this week. You've accomplished a lot in a short time!
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
- Choose mostly Nutrient dense foods
- 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!
In terms of choosing nutrient dense foods, the challenge is "mostly" nutrient dense foods to allow for balance and some treats through the week. One of the important ingredients in sustaining habits is to find balance.
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.
'Saying no' to say yes to yourself has been particularly helpful to our group so be sure to keep this habit up. This challenge was week #2 in case you need a review.
Challenge #1: Achieve the Reboot Throwdown each day!
Challenge 2: Meditate for 3 - 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.
Why? Lower stress levels can help us lose weight, especially around our abdominal region. Meditation has been shown to not only reduce our stress levels but 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.
Here are some ways to meet your daily goal:
- Want to meditate with me? Simply click here and we'll do a 5 minute meditation together.
- 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.
- There's an App for That! Check out some of the apps that are available. There are a lot out there! HeadSpace is a good one.
Challenge #2: Do a 3 - 5 minute meditation each day!
Challenge 3: Practice the rule "Hara Hachi Bu".
What is 'Hara hachi bu'?
The island of Okinawa in Southern Japan has been extensively studied because of the longevity and health of the population. In fact, more people live into their 100s there than anywhere else on earth. The Okinawans eat a diet high in sweet potatoes, sea vegetables, mushrooms, soy and fish. Their meals are also time for social interaction with family and friends. All of these factors are thought to play into their longevity.(Willcox, D.C., et. al. 2014. Healthy Ageing diets other than the Mediterranean: A focus on the Okinawan Diet, Mechanisma of Ageing and Development)
The Okinawans also tend to live by the rule, 'hara hachi bu', which means that they eat until they are 80% full. This rule is thought to be another part of their key to longevity and health.
Don't worry, you won't go hungry. Our brains are about 15 - 20 minutes behind our stomachs when we eat, so when we eat until we think we're 80% full, we're probably full. Our brains just haven't registered it yet. The result is we are mindful of our calories, reduce our intake and keep our waistlines trimmer.(Culinary Culture Club, Idea Fitness Journal, June, 2014)
Challenge #3: Give it a shot this week! Each time you eat a meal or a snack, think 'hara hachi bu'. Catchy, right?
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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