Welcome to Week 3! Let’s get right into it:
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. This will segue into the SLEEP category but the best way to do this is to not binge / chug a few times a day. 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!
Your first task this week is to get 7hr+ sleep a night for 5 nights of the week. Are you (or a loved one) suffering from waking up in the middle of the night to go to the bathroom from all your water intake? You have a case of Chughetnyt and you are not alone. Chughetnyt is caused from waiting until the last minute to get your required ounces of water in for the day right before you go to sleep. Try to avoid Chughetnyt so you can end the suffering. Talk to your coach and see the EAT category above for a simple trick as happy side effects include getting an uninterrupted 7hr+ of sleep.
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.
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.
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 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. 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.
Your extra bonus at home workout for the week is as follows:
Death by 10 meters. Finish, recover (approx 6-8min), then repeat
This is a shuttle sprint where you add 10 meters of distance every min. In the 1st minute, cover 10 meters and then rest the remaining time. In the 2nd minute, cover 20 meters (2x10m) and then rest the remaining time. In the 3rd minute, cover 30 meters (3x10m) and then rest the remaining time. This continues until you can no longer cover the required distance in the given minute. At that point, you fully recover (which should take approximately 6-8min) then you repeat starting at the 1st minute.
Pro tip: count each shuttle sprint out loud so you don’t lose track.
All you need is 33 feet of space. Will you change your strategy for your repeat attempt? Will you fight to match the distance you covered in your first attempt?
Simple but not easy. Straightforward but consider what thoughts go through your head knowing you have to do the entire workout again and try to make them as positive as possible.
As always, reach out with any questions!