body QUEST - week one
AWARENESS
EXERCISES:
Exercise 1 - You are going to go into another room, strip down, and stare at your body for a full 5 minutes. Within this time you will ONLY ASK QUESTIONS…. Please get dressed before you come back! What shifted for you? What did you see? Take a few minutes to write it down.
Exercise 2 - Go get something you can consume (food or beverage) that you know is ‘bad’ for you and something ‘good’ for you…. Complete the following questions with each food choice….
Can you ask questions every time you go to ingest a food or beverage?
Is this what I want? How do I feel at this moment? Why am I choosing this food? How do I feel after consuming it? Do I have a story around why I should or shouldn't have this food or beverage?
Be creative with your questions and take mental note of what comes up for you. I don't want you to make this too big that you don't do it, so just ask a couple of questions at a time and notice the awareness you receive from doing so.
Exercise 3 - I would also like you to take a photo of yourself in fitting clothes to mark the beginning of this journey. Please take a full length photo from head to toe.
Also, please take a video of you walking. Start your camera and take a video of you walking one direction and then turn and walk the other direction, then walk towards the camera and away from the camera so you can see yourself moving from all four directions.
After you complete your assignments and watch your video, please shoot me off a text and let me know!
And.... have fun!!! If you feel triggered or something comes up for you that you need to talk about, please don't hesitate to reach out! It is also important to schedule your bodywork session and personal training session this month. So let me know what days and times work well for you!
ADDITIONAL RESOURCES:
BOOKS -
Listen or read the book by Annie Grace ‘The Naked Mind’
Jason Vale ‘Kick the Drink Easily’
PODCASTS -
https://www.richroll.com/podcast/addiction-masterclass-644/
https://hubermanlab.com/dr-casey-halpern-biology-and-treatments-for-compulsive-eating-and-behaviors
FOOD RULES -
Eat as many fruits and vegetables as you can get in your day (limit dried fruit)
Drink lots and lots of water
Avoid added sugars in beverages
Cut back on packaged/processed foods
Start limiting meat, dairy and oil
Give your digestion a break with intermittent fasting
Eat healthy foods before unhealthy choices
WORKOUT SCHEDULE - week one:
Monday - static hold workout
Tuesday - 30 to 60 minutes cardio of your choice
Wednesday - upper body workout
Thursday - 30 to 60 minutes cardio of your choice
Friday - full body Friday workout (LIVE at 8 am eastern) ZOOM LINK - https://us02web.zoom.us/j/3278812728 (if you cannot make class, a recording will be posted:)
Saturday - lower body workout
Sunday - 20 to 30 minutes of stretching/breathing exercises
Now go get em' tiger! Yo got this!!