Together we're going to take a journey on the road to your optimal health & energy, improving your life and well-being, by just being Authentic, Active, Awesome! If you need a refresher on what these 3As mean, see this post. Don't forget the pact you made the other day with me, and if you haven't yet, go to the post here to read the agreement to commit to this journey. And no...I don't ask for your firstborn ;-)
The first day of each week is basically a template for every day of the week. I'll give you a list of meal and snack suggestions for day 2 - 7. Remember that you can personalize this schedule to fit into your routine, but try to complete all the activities as listed...you'll get the best overall benefit. I will also be adding some, "The Next Step" suggestions for those that want to challenge themselves and are ready for more.
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Let's get started!
WEEK 1: DAY 1
Morning
Wake 6 - 7 am
Hopefully you've gotten at least 6 hours of sleep, ideally 7 - 9 hours. If not, push back your sleep time 1/2 hour until you can reach this ideal, as discussed in this post and why sleep is so crucial.
Drink 1
Drink 8 - 12 ounces of filtered pure water before you get out of bed.
TIP: Fill a H2O bottle & place at beside table the night before.
Active Movement 1
Floor Bicycles: After drinking your H2O, lay on your back on the floor. Put your hands behind your head & bicycle your legs as you alternate your right elbow towards your left knee, then your left elbow towards your right knee. Repeat 15 times (or work up to this in increments of 3). Between sets, stretch your legs out & your arms over your head to elongate your body while taking 3 deep breaths. Repeat the sequence 3 times.
Active Relaxation 1
Cat/Cow Poses: After the floor bicycles, get up on all fours with your knees below your hips & your hands below your shoulders. Slowly round your back & pull your head down for Cat Pose, then arch your back & lift your head for Cow Pose. Repeat this sequence at least 3 times while taking deep breaths.
Active Movement 2
Calf Raises: While brushing your teeth, lift up with your toes and tighten your calf muscles. Repeat 10 times in 3 positions (toes pointing slightly inward, toes pointing straight forward, toes pointing slightly outward).
AM Exercises & Drink 2
Five Tibetan Rites of Rejuvenation: I love, love, love this exercise sequence called 5 Tibetans that I found on the iPhone App Store. If you are ready, please try them out by viewing this video below. Start slow and work up to where you are comfortable. The whole sequence shouldn't take you more than 10 - 15 minutes. Start with these Five Rites before your morning exercise routine, if you already have one. Just be mindful of over-training and stressing your body. These Rites of Rejuvenation are an ancient ritual, energizing and refreshing the body & mind!
Drink another 8-16 ounces of H2O for every 15 - 30 minutes of exercise, a minimum of 8 ounces.
Workday
Breakfast 7 - 8 am
Veggie Scramble: Just scramble 2 - 3 eggs, mix in your favorite vegetables, like spinach & mushroom, and some goat cheese. Season lightly with sea salt & cracked black pepper.
Active Movement 3
Chair Exercise: Sit in a chair, without wheels, sit on the edge of the chair so your thighs are not being supported by the chair, and rest your hands on the seat of the chair. Cross your right ankle over your left. Slowly lift & extend your legs, allowing the left leg to carry the right leg up, until they're straight & your shins are parallel to the floor. Hold for a count of 10. Slowly lower your feet back to the floor & uncross your ankles. Cross your left ankle over your right, lifting your right leg while carrying the left leg up, and hold for 10 more seconds. NOTE: The farther you sit back in the chair, the easier the exercise is. So if you're a beginner or if this is too difficult, start here.
AM Snack & Drink 3 10 - 11 am
1/2 - 1 apple, sliced with almond or sunflower butter to dip apple slices in...delicious!
Drink another 4 - 8 ounces of H2O.
AM Walk & Drink 4
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.
Active Relaxation 2
Chair Yoga: Sit up straight in a chair with hands on your knees. Inhale, look up and draw your chest and throat up toward the ceiling. Draw hands up along the legs toward thighs. Exhale, extend arms in front of you, and curl your spine so your mid-back touches the chair. Return to starting position and repeat at least 3 times.
Lunch 12 - 1 pm
Baked Sweet Potato with Veggies: Pierce the potato a few times with a fork. Microwave on high for 5 minutes, then turn over potato and microwave for another 4-5 minutes, or Bake at 400F for 40-50 minutes, the potato on upper rack with a cookie sheet or foil on lower rack to catch any drippings. This can be made the night before and reheated in the microwave, along with your favorite veges, such as zucchini. Season with sea salt & cracked black pepper to taste. Use a small pat of butter, if desired.
Active Movement 4
Shoulder Stretch: Hold a towel or belt between your hands. Either stand up or sit down and reach your arms straight above your head. Slowly lower your right arm behind you, leaving your left arm in place, until you feel a stretch in both shoulders. Keep elbows straight! Switch arms, moving your right arm above your head and your left arm behind you. The towel or belt should be moving in a flossing motion. Repeat 5x. NOTE: I didn't have a towel or belt at work, so I used my stethoscope. Try to improvise if you need to!
PM Snack & Drink 5 3 - 4 pm
Eat your favorite fruit with a handful of nuts.
Drink another 4 - 8 ounces of H2O.
PM Walk & Drink 6
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.
Active Relaxation 3
Deep Breathing: Sit in a comfortable position, close your eyes, and slowly inhale through nose to a count of 4, expanding your lungs and abdomen, getting all the breath out of the bottom of your lungs, then holding it for a count of 7. Slowly exhale through nose for a count of 8 as you release the air and tension from your body. Repeat for at least 6 times.
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Evening
Active Relaxation 4
Hot Epsom Salt Bath: If you have the luxury of 10 minutes when you get home and before you need to start dinner or whatever, take a brief bath! Perhaps before bedtime may be a better time for you instead, and is a great sleep aid. Fill your bathtub with water, as hot as you can stand it, add 2 cups of Epsom Salt & a couple drops of aromatherapy oil (if desired) into the bath. Soak for 10 minutes, no more than 15, and feel rejuvenated and ready for the evening or for relaxing sleep!
If you absolutely cannot take a bath, try either the Butterfly Pose (described below in Active Relaxation 5) or Deep Breathing: Lay on the floor, legs stretched straight out, hands on side with palms up. Take deep breaths, as instructed above in Active Relaxation 3.
Drink 7
Drink another 4 - 8 ounces of H2O and/or your favorite steeped tea.
My favorite is a Homemade Ginger Tea: Peel and thinly slice 4-6 slices of ginger root. Boil in 2 cups of water for at least 10 minutes, 20 minutes for a stronger and tangier tea, using more slices of ginger as desired. Remove from heat and add fresh lemon or lime juice and honey or agave nectar to taste, if desired.
Dinner 6 - 7 pm
This is my favorite go-to meal that's easy, healthy, and delicious!!! Make enough for lunch leftovers for tomorrow!
Broiled Salmon with Garlic Aoli: Brush Salmon fillet or Tempeh with olive oil. Season with sea salt & cracked black pepper. Broil on high, about 6 inches from heat source, in a preheated oven for 3 minutes. Turn fillet and broil until fish flakes easily with a fork, about an additional 3 minutes. NOTE: Tempeh will just need to be heated through, total about 3 minutes in the oven. Garlic Aoli, recipe here, to spread over fish or tempeh.
Arugula Salad: For Lemon & Olive Oil Dressing, Mix 1/2 c. fresh lemon juice and 1/2 c. extra virgin olive oil. Add sea salt & cracked black pepper to taste. Whisk well. Sprinkle grated or shaved fresh Manchego cheese or fresh Parmesan cheese, if desired, over arugula and toss with dressing.
NOTE: Photo above is a variation, Steamed Kale with Broiled Salmon without the Aoli. Oh and that's a glass of water!
Active Movement 5
Your own tiny workout choice, like jumping jacks, side leg lifts, gentle stretching. While watching TV or relaxing on the couch, get up randomly and do a set of movements as much as you want. Or spend time with the family and play ping pong or catch in the yard. Go back to your childhood with your kids, and play games like "Duck, Duck, Goose"! Just play and have fun!
Evening Walk & Drink 8
Take a 10-15 minute walk at your own natural pace. Take your dog, your spouse/partner, and/or your kids.
Drink another 4 - 8 ounces of H2O. Do not drink less than 2 hours before bedtime, if possible
PM Exercises
If you already exercise in the evening, continue your routine, but just be mindful of over-training and stressing your body.
"The Next Step"---For those who are raring to go, I have discovered Rebounding! It's basically jumping on a mini-trampoline! I got mine on sale at Amazon, and if you need something to hold onto, here's another model. They are as inexpensive as $30, upwards to $150. Mine was on sale for $40, and it works just fine. Just 15 minutes of jumping, "jogging", "skiing", side-stepping, or any other movement on the rebounder can give you a great workout, as noted in this article. Rebounding helps drain toxins from the body by increasing lymphatic system flow. Those of you with bad joints from years of running, rebounding is also good to your joints, even helping with bone density!
Active Relaxation 5
This is a great pose before bed or anytime you need to relax and decompress.
Butterfly Pose: Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward and fold upper body down, resting hands on ankles, feet, or the floor in front of you. Allow back to round and relax head towards heels. Stay in this pose for 3 - 5 minutes, breathing deeply through nose. Stay mindful and observe the sensations of your body, along with emotions and thoughts. To come out, use hands to lift up and push floor away from you. Lean back onto your hands and release your hips by bending knees and straightening one leg at a time.
Lying Butterfly Pose (Variation for those with sciatica or lower back injuries): Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward, then lie back on the floor with hands on abdomen. If you have knee injuries, place soft cushions under the knees while doing this pose.
Sleep 10 - 11 pm, no later than midnight!
Good Night! Now go to bed so you can get at least 7 - 9 hours of sleep, so you'll be alert & refreshed in the morning!
WEEK 1: DAY 2 - 7
Breakfast Ideas
- 1/2 - 1 cup Greek Yogurt with Fresh or Frozen Blueberries, Pecans or Walnuts, and if you're adventurous, crumbled Bacon!
- 2 - 3 hard-boiled Eggs drizzled with olive oil, sprinkled with hemp seed hearts or chia seeds, then seasoned with sea salt & cracked black pepper.
- 2 - 4 ounces Smoked Salmon, arugula or spinach, and tomato, drizzled with olive oil on 1 slice of multi-grain or gluten-free bread.
- 1/2 cup Steel-cut Oats (or gluten-free oats) made with unsweetened almond milk, organic honey, nuts or seeds and sliced bananas.
- 2 - 3 over-easy or over-hard eggs cooked with a small pat of butter or coconut oil, 1/2 - 1 sliced avocado, arugula or baby kale or spinach, sprinkled with hemp seed hearts or chia seeds.
- Omega Smoothie: 1 handful of berries, 1 slice pineapple, 1 tablespoon olive oil, 1 tablespoon ground flaxseed. ---from "The Body Doesn't Lie" by Vicky Vlachonis.
- This is basically your meal staple to follow for lunch & dinner:
- 4 - 8 ounces lean protein (fish, turkey, chicken, grass-fed beef, tempah),
- 1/2 plate of non-starchy veggies or salad,
- 1/2 - 1 cup brown or wild rice, or quinoa (occasional pasta, white rice, risotto),
- 1/2 - 1 serving fruit
- Leftover Salmon & Arugula Salad (from Day 1)
- Chicken or Tofu Vegetable Stir-fry: Cube chicken or tofu, season with sea salt & cracked black pepper, let marinate in sesame seed oil for 30 minutes. Saute onions, carrots, bell pepper, broccoli in coconut oil and season with sea salt & cracked black pepper. Remove from pan. Add chicken and cook until no longer pink. Add cooked vegetables to chicken or tofu. Drizzle with soy sauce or hosin sauce.
- Leftover Chicken or Tofu Stir-fry
- Grilled Tilapia: cooked in olive oil until flaky with a fork, then drizzled with lemon and more olive oil, with grilled asparagus, seasoned with sea salt & pepper.
- Leftover Tilapia and Asparagus.
- Beef or Black Bean Soft Tacos: Season beef or black beans with sea salt, cayenne pepper, cumin, and paprika to taste. Cook beef to desired doneness, let rest, then slice. Heat black beans until warmed. Use corn tortillas or butter lettuce leaves to build taco, adding lettuce, tomato, cilantro, avocado, red onions, and raw cheddar cheese, if desired.
- Leftover Tacos
- Cobb Salad: Chopped Romaine Lettuce, 6 cups & 2 medium Tomatoes, 2 cups Watercress, 2 Hard Boiled Eggs, Crumbled Bacon, if desired, 1/2 diced avocado, 4 - 8 ounces chicken breast, 2 ounces blue or Roquefort cheese, if desired. See this link for dressing.
- Leftover Cobb Salad
- Caprese Salad Open-faced Sandwich: Sliced tomatoes, Sliced Fresh Mozzarella, Fresh Basil drizzled with olive oil over toasted rye bread or roasted portabella mushroom, seasoned with sea salt & cracked black pepper.
- Basic Meal Staple, as noted in first bullet.
- 1 - 2 slices Brie or aged Gouda cheese with your favorite fruit
- 2 - 3 organic rice cakes with almond or sunflower seed butter
- Carrot & Celery Sticks with Hummus
- Make-your-own trail mix with almonds, walnuts, gogi berries or dried blueberries, and dark chocolate cocoa chips
- 1-2 squares (1/2-1 ounce) of dark chocolate (at least 70%), but limit to 1 - 2 times per week
- 1 serving of fruit
- A handful of almonds, cashews,sunflower seeds (all unsalted)
- 4 - 6 dates with 5 - 10 pecans
- Sliced cucumbers with fresh guacamole
- Nut & Fruit mix with walnuts, almonds, prunes, figs
- A Larabar (one of the only truly real food energy bar)
- Pineapple-Coconut Smoothie: Blend until a creamy consistency---1 whole, cubed pineapple that has been frozen overnight with 1 can of coconut milk. Variation is any fruit with plain almond milk or whole milk, if tolerated. Enjoy 1 - 2 times per week.
- For more at work & general snack ideas, see this link here and here.
<3 Cheryl Joy
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