MI 7 Day Reset.
The why and how of the 7 day reset.
For 7 days we are going to refresh and reset.
Improve your physical health and mental well-being this week with our 5 daily habits.
1. Drink 2l water:
A simple habit that is often easy to overlook. We all know that water is essential to pretty much every bodily function, it helps maintain healthy cells and although our cells are made up of mostly water we have no way to store water and require plenty of water every day. Water helps carry nutrients throughout or body, eliminate by-products, regulates temperature, aids digestion and keeps our joint healthy and lubricated.
Dehydration can cause many problems and lead to headaches, confusion, lethargy and tiredness
As a minimum we should aim to drink 2l of water every day.
The amount of fluid your body needs each day depends on several factors, such as:
• Gender
• Age
• Physical activity
• Whether you’re pregnant or breastfeeding
• Weather
If you find you aren’t drinking enough, this week is your chance to improve on this daily habit.
Tips to improve:
• Drink a glass of water first thing in the morning to get your day started
• Keep a water bottle with you at work, in the gym and in the car
• Drink plenty of water pre- and post-workout
• Drink water with every meal or snack
2. Move 30min daily
Movement is medicine, the Australian Guidelines for Physical Activity recommend 30min of physical activity every day. This is the minimum and we should aim for over and above this for health and fitness benefits.
Daily movement will set you up for improved physical and mental health and there are many ways to get your activity in so choose something you enjoy to keep you motivated. Physical activity can be as simple as a walk on the beach or walking the dog.
Exercise should be more structured and tailored towards your goals of improving strength and fitness. Set up your week so that you are getting a variety of activity and exercise at different intensities to build strength and cardiorespiratory fitness. If you have already done a gym session for the day, try to add another 30min of activity to your day to move your body in many different ways.
3. Protein breakfast.
Protein is the building blocks of all our organs, cells and bones. Getting enough protein in your diet has numerous health benefits, but many people fall short of their daily protein needs. Protein not only helps build healthy cells and muscle but will help keep you full and manage blood sugar and increase energy levels.
Building good daily habits around protein intake at breakfast will kickstart your morning and set you up to consume enough protein and lead to health benefits that will help with daily life and longevity.
High protein foods include meat, fish, eggs, poultry, dairy, soy and whole grains.
High protein breakfast options include:
• Eggs and avo on toast
• Spinach and cheese omelette
• Greek yogurt, berries and nuts
• Protein pancakes
• Protein smoothie w/ banana, berries & honey
• Oats, muesli with milk
• Porridge with yogurt and berries
• Savory mince with beans and eggs
• Ricotta and spinach frittata
4. Stretch and mediate 10mins
Our lives are all very hectic and busy and it is not often that we take time for ourselves to rest, recover and reset.
This habit is aimed at improving mental and physical health and promote self-care.
Aim to take a minimum of 10min out of your day to stretch or foam roll to promote mobility and muscle recovery or 10min to meditate and breathe to calm the nervous system.
This can be done at any point in the day, but try to create some time in your day whether it be a break in your work day, before or after dinner or when the kids are in bed to focus on yourself and your own wellbeing.
5. Check in:
Check-in daily with a friend, family member, gym buddy or work colleague or someone close to you to show them that you care and create an opportunity to talk. Choose someone different each day and the option is up to you, ask “How are you doing?”. Or check-in for a coffee or a walk, a quick phone call or text to say hi and get a conversation started.
This will help us stay connected to the people we care about and promote social engagement and feelings of support and well-being.
