EXERCISE:
Proprioception
NUTRITION:
Calorie Maintenance
BE HAPPY:
Who Is Your Health Hero?
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
WHO IS YOUR HEALTH HERO?
When it comes to living a healthier life, who do you look up to? Let’s try to avoid thinking about some of our favorite celebrities or action movie stars – think about everyday people you personally know in your life. They don’t need to be a friend or family member; they can be someone you know at the office or the pastor at your church or maybe the dog owner you catch up with every Wednesday evening at the dog park. Think about that person that makes you stop for a moment and say, “what the hell does that person do to stay so healthy?”. Here’s an example of what we’re looking for.
When I was in graduate school (the first time around), I had just gotten back into Olympic weightlifting. Outside of my studies and thesis work, most of my time was spent in the gym, trying to perfect some more technical lifts. Sunday’s were a big day for me each week, mainly because it meant an empty gym any time before noon. But no matter how many times I set my alarm extra early, drank my coffee, grabbed my gym bag and rushed down to the gym, I was always the second member through the door. My gym was a small one at the university hospital and the equipment was very limited – there was only one weightlifting platform. And don’t you know that of anything else this early-bird member could use; he was always standing on my weightlifting platform when I arrived.
His name is Brian, and thankfully we became close friends for a time in the gym, so I no longer had to occupy myself for an hour before getting on the platform. Brian was the epitome of healthy. I don’t so much mean in terms of how he looked (though he was in impeccable shape), but how he lived his life. He could move his body in ways I never knew were possible. His physique was nothing out of the ordinary but for a man that was 165 pounds, I swear he was stronger than the Mountain on Game of Thrones. Unlike your traditional bodybuilder at the gym with a bag full of supplements, Brian had a large Nalgene water bottle and a Tupperware container full of spinach and kale with a few pieces of whole fruit. At the end of every workout, he would find a corner and stretch for at least 30 minutes, making sure to touch on every muscle group he had previously moved.
Brian was meticulous. He approached his health with near perfection in every way he possibly could. The two of us started training together for a number of months before his residency and we taught one another a great deal. I learned more from him in two weeks than I had from countless seminars on how to optimize my health. He taught me how to pay attention to simple body mechanics, how to prioritize my sleep and recovery, what functional nutrition looked like and tasted like. He didn’t just preach these concepts, he lived them. When I began my personal journey of getting healthier and happier than I ever had been before, I sat down and reflected on what kinds of characteristics and habits Brian had and practiced. That reflection was one of the first and most paramount steps in my new level of health achievement. Brian is my health hero; now let’s find yours.
Instructions: Today, think about who your health hero is. What kinds of health characteristics does he have that you envy? What are some simple or complex habits she implements in her daily life? What do they eat? How do they prioritize their health?
USE YOUR JOURNAL TO REFLECT
NUTRITION.
CALORIES:
MAINTENANCE
Today is a calorie maintenance day, meaning you should aim to eat exactly the number of calories outlined in your welcome packet. We recognize how eager you may be to lose weight and think the fastest and most effective way to do that is to continue eating reduced calories. If we do that, our metabolism will slow too greatly, resulting in unfavorable results. Be sure to keep your calories up, but not above this number – otherwise, we will start to gain weight.
EVERYDAY CHALLENGE
DRINK 8, 8 OZ OF WATER TODAY
QUICK TIPS
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Caffeine from your coffee is not enough fuel to start your day. Make sure to include a breakfast that is full of protein-rich and high-fiber foods like eggs with whole-wheat toast. If breakfast doesn't interest you - drink a liter of water!
Proprioception
By definition, it is the perception or awareness of the position and movement of our body. It conceptually describes how our nervous system and muscles work in sync to manage motion. These exercises will begin with stability and balance focuses, that will promote neuromuscular communication and will stress your stabilizers, muscles, ligaments and tendons. This allows us to build a foundation for the types of training we will encounter in the weeks and months to come.
MUSCLE FOCUS
EQUIPMENT NEEDED
DUMBBELLS | MINI BANDS
DIFFICULTY
MODERATE
5 MIN WARM-UP
PICK 5 DIFFERENT EXERCISES
5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS
PUSH PULLS
HIGH KNEE MARCH
ARM CIRCLES
DEEP SQUAT
ARM & HIP ROTATIONS
FLUID WARRIOR
TORSO ROTATIONS
UP & OUTS
BOXER SHUFFLE
JUMPING JACKS
TODAYS WORKOUT
Today is a traditional workout. Perform one exercise at a time and complete all sets before moving onto the next exercise. Be sure to get adequate rest between sets. Pace yourself and take additional time if you need it. Prioritize good form over completing all reps and sets.
EXERCISE
SETS
REPS
REST
Arm Sequence with Lifted Heels
Plank with Flying Plane Arms
Standing Crunch with Under-the-Leg Clap
Wide Arm Elevated Push-Up
Banded Triplanar Toe Taps
Rolling Forearm Side Plank
2
2
2
2
2
2
10
8
10
8
10
8
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
WORKOUT VIDEO.
Proprioception
THIS WEEK'S FEATURED MEAL
Lemon Chicken and Asparagus Stir-Fry
Click the link below for the full recipe and instructions.
CALORIES:
454 kcal
PROTEIN:
66 g
CARBS:
5 g
FAT:
9 g