Welcome to Week 3! Let’s get right into it:

EAT

If you eat 3 meals a day, that’s 21 meals a week. You are now tasked to use the plate method on 5 days for 10 out of your 21 meals in a week – this is still less than half but more than when you started! You can do it! If you haven’t tried it yet, prep either your veggie or lean protein portions 2-3 days at a time so it’s an easy add to your plate when it’s time to eat.

Your second task is to drink 1/2 body weight in ounces of water and you need to do this for 5 days of the week. Set a timer if you have to but a consistent intake of water throughout the day will actually feel less daunting.

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 4 nights of the week. Don’t forget to stack the habits and get some breath work (see below) at night, in bed to help down regulate and get you to bed quicker.

Your second task is to incorporate breath work for at least 3 days this week. Accumulate 20 cycles (+/- 5min) multiple times a day if you‘d like but at a minimum do it at least once on 3 different days. At this point, give yourself the task of doing your breath work nasal only for at least 2 of the 3 days.

NEAT

Your first task this week is to get 30 minutes of additional steady state monostructural activity for 3 days this week. Friendly reminder: your NEAT (NON-EXERCISE Activity Thermogenesis) should not be a workout. Pump the brakes. Move slowly but continuously. The (wal)KING can again simultaneously satisfy your second task of going for an outdoor walk.

TRAIN

Your first task this week stays consistent with 3 CrossFit group classes. Focus on having a plan for your workouts this week. The coaches are well versed in this so ask them after the whiteboard / TV time if you have any questions on what you should do. 

Your second task this week is 45 unbroken seconds of a cold shower or plunge (from the neck down) on 4 days this week. Why are you even taking cold showers? Well, because you end up with improved circulation, lower stress levels, improved concentration, and decreased body inflammation to name a few benefits. Equally as important is that you are working on your mental toughness. By setting up and going through an uncomfortable situation time and time again, you will be better poised to handle uncomfortable situations in life – in and outside of the gym (or shower) – in the future.

BONUS

Your extra bonus workout for the week will be on Saturday, Feb 15 at 1100a. Plan for 60min.

Once again, no traditional levels. Time is but a construct. Simple but not easy.

As always, reach out with any questions!