Since our mindful living plan is about simplicity, I wanted to introduce a simple one day challenge. This exercise should take you no more than 15 to 20 minutes over the course of a day, and you’ll be amazed at what you find out. Here are the rules:
1) Know your daily calorie needs. If you don’t already know them, you can calculate them here. Reminder, this should represent a 500 calorie deficit, so if you only know your maintenance level, subtract 500. If you follow the link it will default to a deficit (Lose will be highlighted on the second page)
2) Divide your total calories as follows:
a. 20% breakfast
b. 30% lunch
c. 30% dinner
d. 20% snacks (snacks can be divided into 2 or 3 snacks, but they must total 20%)
3) You don’t have to change what you eat, just make sure you portion control to fit the calorie allotment
4) By reading your nutrition labels or using a calorie tracker like MyFitnessPal or Loseit! Take note of your sugars, sodium, carbs, and saturated/Trans fats. You don’t have to do anything other than take notice. And be aware that for a healthy diet:
a. Added sugars should be under 37 grams (do not count natural sugars, like those found in fruit)
b. Saturated fat. Should be less than 10 grams
c. Trans fat. Should be avoided
d. Sodium should be less than 3,000 (if not 2,500)
e. Carbs should be under 150
5) Also be aware of how many of your carbs are from refined grains, like white flour based products (bread, cereal, pasta, rice). Since they should be avoided, it’s good to know how big of a role they play in your diet.
6) Be aware of how many empty calories (junk food)
What’s the point? Well, doing this work will make you more aware of what you’re eating. When you see how many calories are in poor quality foods, along with the detriments they have to your sugar, sodium, and fat allowances, you’ll likely swap them for better foods on principle. This will encourage you to eat better quality food and help you lose weight and feel better.
Want the advanced challenge, include this workout:
AMRAP (As many rounds as possible) Workout – Time Limit: 30 minutes (Pressed for time? Do it for 20 minutes)
Dumbbell Chest Press (use exercise ball as bench) – 12
Reverse crunches – 20
Burpees – 10
Chest – Dumbbell Flye- 12
Scissor Kicks – 20
Jumping Jacks – 40
Bronze – 4 rounds
Silver – 5 rounds
Gold – 6 rounds
For the dumbbell exercise, be slow and controlled, at least 2 seconds on the concentric movement, 2-4 seconds on the eccentric movement.
This is what it means to live mindfully. check out our book!