The Week of Healthy LIVING: Week 2

This week, think VIBRANCY

The biggest thing I want you to do is FLIP THE SWITCH in your mind. You get to eat healthier the next two months, you GET to exercise. You get to focus on sleep and on mindfulness.

How lucky are you?

Your choice to be healthier is a wonderful choice. This week we are diving into the pillars. A quick review:

1. Sleep: Not all body types are equal, but we optimize at 7-8 hours sleep. The Healthy Six follows the 3-2-1 rule: 3 hours before bed, stop eating, 2 hours before stop working, 1 hour before no blue light
2. Exercise: 150-300 MINUTES of Exercise. Aim for 2-3 Strength Training Sessions, 2 1-in a HARD cardio / aerobic zone, and then a mix of everything else. Zone 2 cardio (lower intensity), Zone 3 and 4 and things you LOVE
3. Nutrition: Focus on the SIX IN, not the SIX OUT. Six IN: Fibre, Protein, Healthy Fat, Probiotic and Prebiotic rich food (that's Kefir, Sauerkraut. lentils, tempeh, Greek Yogurt), Anti-Oxidant Rich food (berries, dark leafy greens) and lots of healthy spices like ginger, cinnamon and turmeric!
4. Mindfulness. Right now. Breath in for four. Hold it. Breath out for four. Keep practicing. I am dropping the Healthy Six Playlist on Insight Timer into the What's APP.
5. Connection: Fill your cup with phone calls and love letter to friends. Be connected to yourself
6. Gratitude: Write in your gratitude journal.

THIS WEEK'S THEME: HOW HABITS MAKE OUR LIFE 

MONDAY: Let’s Talk Sleep and Protein 

Both are going to affect your weight loss journey.

Crappy sleep equals - I want sugar / comfort foods. It happens to all of us. The sleep equation literally starts the moment you wake up. Your sleep is directly affected by LIGHT, Hydration, and EXERCISE. Optimize all, and your sleep will improve.

Protein will have the satiety effect on your - meaning, the more protein you eat, the less likely you will be to reach for a cookie.

We aim for 1 GRAM protein per POUND of Bodyweight!!

Nutrition Hacks for Better Sleep?

Read this short article

Have an amazing start to this week!

RECIPE: EASY GREEN JUICE!!!

All love!