Hi ,
Day 7: Let's Go!
This is a little longer (3 minute read, but has essential tips)
It is time to take that next step.
If you have been waffling a little, wondering what you've gotten yourself into, take a breath. All that is asked of you for the next 21 days is progress, not perfection. All that is asked is you Choose Healthy, whenever you can.
Some people join the Healthy Six to tackle one pillar - consistency with exercise or improved sleep - others go "all in." We have newbies, and we have alumni for whom this is their 7th Healthy Six. There isn't a one-sized fits all, which is why the program is pillars and action steps. For the next 5 weeks, this is what I ask for you to achieve maximum results from the program
- Be mindful your sleep: Habit is something to build. Follow the 10-3-2-1 rule (review Day 1), and make sure your room is set up for sleeping - cool and dark. I have started sleeping with a silk face mask and it is a game-changer. We will cover more tips for sleep during the program.
- Move your body daily. Whether it is a walk, an exercise snack, a 10-minute program, a workout at your own gym, or a FITFAM class. Choose exercise.
- Follow a largely anti-inflammatory diet: This will be challenging the first 3-4 days. I am not going to sugar coat it (all puns intended). Sugar detox might cause headaches this week - drink lots of water, and have protein sources like roasted chickpeas, hummus and. veggies on hand. If you have been eating lots of pasta and break, set yourself up with gluten free sources; Make energy balls and embrace fibre and protein.
- Set aside a minimum of five minutes a day for mindfulness - meditation, breathing, journaling, prayer
- Don't hide - if you are having a hard time with your workouts / healthy eating, please reach out to me or the gropu.
- Keep a gratitude practice.
Other tips:
- Hydrate lots,
- -Embrace a nightly 12 hour fast period.
- Use tools like the Brain Dump to write your to-do list.
- Use guided meditations.
- Try something new - for me, this is more of writing and mobility. Look at this period as a chance for self-care and self-compassion.
- Set SMART goals - what specific, measurable, achieavable, realistic and timed goal can you achieve by March 1st? Safe weight loss happens at 1-2 lbs per week, so a realistic weight loss goal would be 5-10 lbs.
Focus on how you feel in your body. We have busy lives - this program is designed to make health a part of that.
Reminder
Healthy Vegan and Gluten-Free Snacks
Exercise Snack: PUSH IT (80s girl at heart!)
*** Reminder: Hundreds of workouts in the portal and on the private Instagram (@erinphelanfitfam) and we have an Exercise Snack Thread!
I am ready. Are you ready?
Get what you need from this program.
Every day we address something new. We will dive a little deeper every week and add more habits and tricks along the way.
PS - What's App is a Meta program where I can leave voice messages. Please text me your phone number 416-822-8621 if you haven't done so alrready. Daily motivation will go LIVE on Monday. This is just a way to get reminders to drink water, move your body and spread light!
Not mandatory!
With gratitude,
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