Welcome to Week 2! Let’s get right to it:

EAT

You now have a week’s worth of proof that the plate method really isn’t that hard. Your first task this week is to incorporate the plate method for BOTH lunch AND dinner for 4 days of the week. You are working toward consistency day over day now and you can do it!

Your second task is to again drink (a lot) water and you need to do this for 4 days of the week. Besides all the extra steps you are getting by going to the bathroom so many more times than you are used to, you are now operating at a hydrated level. Pro tip #1: start your day with a glass of water to get a jump start on your total ounces. Pro tip #2: Don’t wait to drink your water – see the sleep category below – drink throughout the day, early and often.

Don’t forget to send any specific questions to Nancy, RD and schedule a FREE consultation to optimize all these good habits!

SLEEP

Your first task this week is to get 7hr+ sleep a night for 3 nights of the week. Try using the 3-2-1 method at the end of your day. No eating 3 hrs before bed, no drinking 2 hrs before bed, no screens 1 hr before bed. These are not hard line regulations but suggestions that will help if you had a harder time with this task last week.

Your second task is to incorporate breath work for at least 2 days this week. I like the Breathly app (except that you need to have your phone nearby) so flip you phone screen down, close your eyes, and select the “Square Technique”. You’ll be surprised at how quickly you either fall asleep or destress yourself as you move into a parasympathetic state. Accumulate 20 cycles (+/- 5min) twice a day and perform one of those in and out through the nose only. 

NEAT

Your first task this week is to get 30 minutes of additional steady state monostructural activity for two days this week. Walking is KING (see what I did there?) so when in doubt, walk it out 🙂 This again can also simultaneously satisfy your second task of going for an outdoor walk.

TRAIN

Your first task this week stays consistent with 3 CrossFit group classes. Reach out if you have any questions on this. Focus on hitting the goals for the level you choose in your workouts.

Your second task this week is 30 unbroken seconds of a cold shower or plunge (from the neck down) on 3 days this week. Continue to address the uncomfortable feeling before turning the water all. the. way. cold and use your breathing to address the uncomfortable feeling of the cold water hitting your body. Pro tip: submerge yourself on an exhale and try to move to nasal breathing (not while your face/head is under) if you can.

BONUS

Your extra bonus at home workout for the week will be on Saturday, Feb 8 at 930a. Plan for a prompt start to be out the door within 45min max.

Once again, no traditional levels. Simple but not easy.

As always, reach out with any questions!