Welcome to Week 4! Let’s get right into it!

EAT

You are now tasked to use the plate method for 6 days of lunch and dinner. We talked about food prep so a final tip would be to reach out to Nancy, RD to help round out your approach to this EAT category. Broad strokes here can certainly be helped with diet specific preferences and addressing micronutrient needs.

Your second task is to drink 1/2 body weight in ounces of water and you need to do this for 6 days of the week. This should be an easier routine if you start your day with a glass and drink consistently throughout the day.

SLEEP

Your first task this week is to get 7hr+ sleep a night for 5 nights of the week. Start with the end and work backward from there. What time do you need to wake up? Not wake up and hit snooze, what is that bottom line and subtract 8 from there (to give you some wiggle room). Once you have that “in bed” time, what do you need to do to make that happen? You’ll recognize there are choices to be made so be consistent

Your second task is to incorporate breath work for at least 4 days this week. Again, accumulate 20 cycles (+/- 5min) multiple times a day if you‘d like but at a minimum do it at least once on 4 different days. Not a requirement but, give yourself the task of doing your breath work nasal only.

NEAT

Your first task this week is to get 30 minutes of additional steady state monostructural activity for 4 days this week. If you need to, round up some fellow challenge peeps and row / bike with them at the gym so you can chat it up. If you can’t maintain an easy conversation, you are moving too fast for it to qualify as Non-Exercise. 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. It is a lot to contend with especially with your NEAT requirement.

Your second task this week is 60 unbroken seconds of a cold shower or plunge (from the neck down) on 5 days this week. In addition, on one of those 60secs on one day, you have to get your face/head under. This is the easiest of the additive categories so I offer the following as a non-required task: end your shower on the cold exposure. It’s slightly easier to go from a “warmed up” body temp to a cold finish. It’s really not that bad!

BONUS

No bonus workout this week – but here is the photo proof of Week 3’s randomized selection

As always, reach out with any questions!