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Brrrrrrr, it’s that time of year!
If you're human and could use a short winter energy kickstarter, here's my 7-day guided plan.
I can’t stress enough how beneficial it is to have a buddy system for short, structured programs. Recruit a family member, friend, or colleague to join you, and you can support and motivate each other throughout the 7 days.
The daily routine does not offer up magical solutions, but it can help gamify your commitment and make the process more enjoyable!
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⏰ Set your waking alarm 20 minutes earlier than usual.
🚰 Start with a small glass of rehydrating warm water – ideally with a slice of lemon and a tiny pinch of baking soda.
🏋️ With your active clothing already set out, kit up (although PJs will work) and start your 15-minute loosening-up routine.
🤸♀️ Pop some music on and work through this 5 min set x 3 = 15 mins and you're done!
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🚿 Shower up: as the water warms you up, close your eyes and practice 30 seconds of 😮💨 box breathing – (nasal breathing only) - 4 second INHALE – 4 seconds HOLD – 4 seconds EXHALE – 4 seconds HOLD ~ repeat.
(Possible) Morning Nourishing;
Either: Fast (zero cals), and enjoy your morning warm drink, e.g. ☕ coffee (double shot for me), tea, boiling water with lemon, etc.
OR
📉 Reduce your morning glucose spikes with low-carb choices.
🥚 I “like” Green Eggs & Ham (Eggs, Avo, Spinach, Ham, Basil – plate, however, and of whatever volume my appetite feels is appropriate) with my coffee (of course).
⚡️ Between 10 am – 2 pm – a short, sharp powerage booster – a quick walk, a flight of stairs, a few body squats, just 2-10 minutes of uncomplicated movement. Oh, and remember to set your alarm 🚨.
Lunch Nourishing
Again, keeping carbs on the lower side, anything leafy with clean (unflavoured) cuts of protein.
🥗 For me, it’s some form of a salad mix: leafy, bean & capsicum mix, lentil, beetroot and feta, plus a protein source: salmon, tuna, chicken, beef etc. The simpler, the better.
NOTE: CLICK HERE for vegetarian recommendations on fuelling while balancing blood glucose.
🤸🏼♂️ Pre-dinner core set & stretches.
A quick 3-5 min routine to keep cold joints from locking up.
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Dinner Nourishing: righto, now, some carbs will work.
Step 1: Choose your protein 🥩🍗🦐🥚
Step 2: Load up your veggies 🥬🥒🍅🫑
Step 3: Choose some (good) fat 🫒🥑🧀🥥
Step 4: Choose some carbs 🍝🍞🥔🍚
Portion to appetite, but pre-hydrate and start on the lighter side.
🍷 Alcohol: While I don’t believe responsible drinking poses a health risk, our 7-day reboot includes a 7-day "DRY" challenge. I believe that the liver, kidneys, and metabolism benefit from periodic full relief.
🛏️ Ideally, stick to a regular bedtime schedule, which includes some hard copy only reading before night’s nighs.
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The key points
📅 Stick to the routine (as best you can)
💓 Of course, the more fitting 'activity' is better – go for it!
🍪 Avoid ultra-processed and commercially manufactured food (all #'s & unpronoucable additives are OUT)
🍷 Avoid alcohol
🙆 Practice the activity sessions to your safe actions (load, range of movement, speed).
That's it! 👍