21 May Mid-Session Check-In
Self-evaluation time! Since the first week of boot camp how would you rate your status in the following areas:
- Energy levels
- Healthy eating habits
- Stress level
- Sleep quality
- Body composition
- Exercise motivation
Green – “Crushing it!”
Yellow – “Eh, not my best, but not my worst.”
Red – “Whoops! Time to hit refresh and get back at it.”
Those are only a few examples and you might have another way of tracking your progress towards your healthiest self. We’d love to hear your story or lend you a hand if you need momentum.
If you’re ready to step up to the food planning plate, we challenge you to start a food log today. Identify your biggest areas of nutrition opportunity (more veggies, eating breakfast, planning snacks, curbing the late night snacks, etc.). Food logging doesn’t have to be complicated. A notepad and paper, the notes section on your smartphone, or an app such as MyFitnessPal are all wonderful tools based on your preferences. And if you need more convincing, here’s an article highlighting six takeaways of food journaling:
- Why you eat when you’re not hungry.
- How your dining companions affect your habits.
- How much you’re really eating.
- How fast you chow down.
- How you feel after eating certain foods.
- If you’re perceptions match reality.
And of course, my personal favorite, what does your intake of fruits and veggies look like on a daily basis?
Workout/Exercise Spotlight: Seven basic movements – push, pull, rotate, hinge, squat, carry, counter-rotation. According to an article from Strong First, “Using the seven basic human movements provides a template we can follow to get maximal strength, mobility, stability, and fat-loss results.”
This week’s Add-On exercise: 10 lunges
That brings us to 10 push-ups, 10 squats, 10 mountain climbers, 10 lunges (each leg)
Get after it. You got it!RECIPES FOR THIS WEEK
By Victoria Emmitt RD