Welcome to Week 4 of Reboot Boot Camp!
This is it! Our final week together in Reboot Boot Camp!
Take time today to think through the past few weeks. What challenges were easy? Which ones were tougher to achieve? What’s standing out for you now in terms of what’s important to you? What are you bringing forward with you into Week 4? In many ways, the answers to these questions are powerful than hitting a 30 minute activity goal. That’s important too but our thinking builds the foundation for everything in life.
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.
Alright, Boot Campers, let’s get moving on our Week 4 goals! We’ve got a new workout, new step challenge and 2 new weekly challenges and a new tracker.
Let me know if you have any questions. Ready? Set. Go!
Here’s our Week 4 Tracker too.
Challenge #1: Eat 5 servings per day of water-rich fruit and veggies.
Nature is pretty amazing! Not only does it provide us with those beautiful trees that purify our air and daily serenades by birds that calm our nerves but nature also provides us with what we need nutritionally when we need it.
Just when we need to drink more water in the hot summer months, the foods that are most water-rich are ripe, juicy and in season. We're not only going to take advantage of the water that those fruits and veggies provide us but also soak up all of the fiber, antioxidants, vitamins and minerals.
Throughout our Reboot Boot Camp, we’ve been focusing on fruits and vegetables. This habit is so important to our health and well-being that we’re keeping the spotlight on it this week. BUT, we’re adding a twist!
This week, we’re focusing on the water rich fruits and veggies that nature provides us. Here’s a rundown of some good sources:
The following fruits and veggies all contain 90% or more water:
Watermelon, Cantaloupe, or other melons
Grapefruit* (be sure you can safely eat grapefruit with any medications you're taking)
Spinach and iceberg lettuce
The following are 85 - 89% water:
Raspberries and blueberries
Plums, peaches, and apricots
Watermelons have gotten a bad reputation for being high in sugar but the sugar they contain is natural sugar and actually only a small percentage of the total volume of the fruit. Plus, there is fiber to help slow down the absorption in our bodies. In fact, watermelon is known as nature's sports drink because of the high water content coupled with its natural sugars and minerals.
All of the water -rich fruits and veggies provide us with water and fiber which both help us to feel fuller too. And, they provide us with different vitamins like B and C and minerals like calcium, potassium, and magnesium. As if that’s not enough, they’re loaded with antioxidants too.
Reboot Challenge #1: As part of our usual fruit and veggie challenge, be sure to have 5 of those servings from water rich sources.
*Just a reminder, in general, a serving size is for medium apple is about the size of a tennis ball. For fresh, frozen, and canned frozen or fresh fruit and vegetables, a 1/2 cup is typically a serving size. For leafy greens, approximately 3 cups raw or a 1/2 cup cooked.
Reboot Challenge 2: Implement at least one distraction reducing technique per day!
I’m sure 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.
So how can we boost our attention and subtract distractions in our environment? Here are some techniques that can help:
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?
Bust the Clutter. What do your counters and desk look like? 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. The best way to kick some clutter to the curb is to set a timer for 10 minutes and see how much you can toss, file, recycle etc in those 10 minutes. You may be surprised.
When you get up in the morning, try to give yourself 5 to 10 minutes 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.
If you’re often distracted by social media when you get on your computer, 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. Throughout this week, be mindful of your distractions and employ at least one attention boosting technique each day.
Challenge #2: Do at least one of these techniques each day and notice how your mind and body respond!
Challenge #3: Do Your 10 Minute Workout Every Other Day and 30 Minutes Every Day!
Our Week 4 Workouts are up! Feel free to mix and match with more than 1 week to hit your 30 minute activity goal today!
Remember, do the Week 4 Workout every other day.
Ready? Set. Go! Click here to enter the Reboot Workout Studio
Step Challenge of the Week: We’re taking it up a few steps this week!
Beginner: 7,000 steps
Advanced: 12,000 steps
Good luck with your 3 Challenges! Don't forget to check them off on your tracker.
We’ll be back together on Tuesday for our first challenge of the day!
Here’s Your Reboot Boot Camp Toolkit:
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