As you are aware, 531 Kicking the Habit is underway. Even if you do not choose to “buy in”, you can still do the work! Take 8-weeks to challenge yourself to replace a habit that is no longer serving you with one that does…
Take a step forward and announce to your workout team what habit you are working on & how the extra cardio workout is going… Quentin has “tracking sheets” if you wish to use them. Let us know if you have questions!
To recap a bit:
- Teams will be comprised of people participating from your scheduled workout time. For those who have varied days/times, Quentin will assign your team.
- Each week, workout challenges will be provided. Individuals will work to complete the workout throughout the week. No more than one hour in the gym per day (beyond usual workouts)
o Quentin, Tara, or Kim can provide any substitutions for exercises as needed. (Example, box jumps may be step ups)
o The workout is posted in the back room, with suggestions for how the work can be split into two workouts, if you want to break it up.
- Each week, individuals will choose a healthy habit from the list provided.
o This can be “Nutritional” or “Mindset”… Healthy is NOT just about numbers on a scale/measuring tape!
o Success is sticking to the habit 80% of the time.
- Measurements will be collected “officially” during the first week and then monthly thereafter. This is VOLUNTARY. Weights will not be tracked unless you request it.
- You will continue your current workout program. Members cannot “skip” workout days to complete task challenges.
Here is a short-list of the Habits… if you want more information on any of them, let us know:
Track & Monitor
- (1 Week ONLY) -Pick up a notebook (or use MyFitnessPal) and date each page for the coming week. Keep the book close to you and use it to jot down everything you eat AND your exercise for the day. This is for one week ONLY. Be honest! If there is anything unusual going on, make a note of it. Are you feeling overly stressed when you reach for a snack? Write it down.
Eat Slowly – Part 1
- Take a half-time intermission during your meal. Stop eating for two whole minutes before you resume your meal. How are you feeling? Still hungry? Satisfied or unsatisfied?
Eat Slowly – Part 2
- Set a timer on your phone for 15 minutes (for a meal) and 10 minutes (for a snack) and consciously watch the timer as you eat your meal to help you realize how long you should take to eat your food.
- Wait until you experience the belly centered hunger sensation before eating. If you’re eating appropriately sized meals, you should experience belly-centered hunger several hours after each meal (3-5 hours).
Eat Until Satisfied and Nourished (Removing Distractions)
- During each meal, make a point to remove all distractions so that you can focus on your food, how you are feeling throughout the meal, and enjoying the company of any meal companions (no phones, television, etc)
Eat Protein With At Least Two Meals Each Day
- Make sure to eat protein with your breakfast meal and with at least one other meal (lunch or dinner).
Eat Veggies With At Least Two Meals Each Day
- Try to fill ⅓ to 1/2 of your plate with vegetables at two meals. One serving is about 1/2 to 1 cup, which translates to a “fist” sized serving for cooked veggies and a large open handful for leafy veggies.
Eat Dietary Fat At Each Meal
- A variety of fats and oils that are relatively unprocessed and come from whole food animal and plant sources is ideal. Great sources include nuts, seeds, olives, avocado, coconut, fatty fish, and from grass-fed or pastured animal products (meat, cheese, butter, yogurt).
Take Action… Stop Procrastinating
- Pick just one thing you want to get done tomorrow. Write it down.Decide WHEN you are going to do it. Hold yourself to that time!
Cultivate a Growth Mindset
- A growth mindset is refraining from viewing or labeling certain experiences as a “failure”, and instead, looking at it through a neutral lens, collecting information from the experience to figure out how to handle things differently the next time around for a different outcome. Eliminate the word ‘fail’ from your vocabulary. You are not a failure; you are a wonderful and complex human capable of incredible growth, so long as you have a willingness to learn from your experiences.
Cultivating Mindfulness and Awareness
- Here are some examples:
Deep breathing – close your eyes and take some deep, cleansing breaths
Meditation – there are a number of ways to meditate and many apps that provide guided meditations (Headspace, Buddhify, and many others)
Journaling – write down your thoughts or reflections
Gratitude Journaling – write down 3 things you’re grateful for each day
Practice looking for the lesson – in situations that are difficult for you, what can you learn?
Practice looking for the silver lining – in difficult situations, can you finds something positive?
Do some self-assessment – what are your strengths and weaknesses?
The power of choice – making decisions is a powerful thing. Use the ACTION method to help you make choices.
- Ask yourself the following questions. Be gentle with yourself. Are there situations in your life that feel unfair to you? In which you feel like a victim? Are there certain things that you find yourself complaining about? How can you change the dialogue, your view point, or the outcome by taking responsibility? In what ways can you take responsibility for those situations?
Lean Into Resistance
- At some point in life, you’re sure to experience some internal resistance when it comes to changing the way you eat, train, and think about yourself. In order to continue developing your growth mindset, you must be willing to change your perspective.
The Power of Your Words
- Your words have an incredibly persuasive effect on yourself. The more you tell yourself something, the more it anchors that thought into your perceived reality, making it all the more convincing as it becomes easier to continue to think that thought over and over again. Take some time to consider the stories that you tell about yourself, your body, or your relationship with food. See if you can re-frame those, and notice how it feels.
Need more structured habits? Try these:
- Organize one area of your house you have been avoiding…even if only 1 drawer.
- Each morning, write down one thing for which you are grateful.
- Avoid fast food for one week.
- Say one positive thing to yourself each day
- Compliment someone each day.