Healthy Living | Day 3 of the 7 Day Keto Krush Challenge!
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Day 3 of the 7 Day Keto Krush Challenge!

08 Oct Day 3 of the 7 Day Keto Krush Challenge!

What wins or challenges have you had so far? Are you getting all your water in? Let us know! Today’s menu!
Breakfast
Chocolate Chips Muffins
Egg Cups
Lunch
Loaded Caulu Mash
Cucumber Salad
Dinner
Bacon Cheeseburger
90 Second Keto Bread
Zucchini Fries
Snack
Chocolate Fat Bombs

Exercise Tip of the Day:

Engage In A Total-Body Workout

Instead of doing squats for 15 reps, resting, then repeating 3 or 4 times, why not amp up your routine and maximize calorie burn during and after your workout by working on multiple muscle groups at the same time? This engages muscle groups that actually work together in real life, like biceps and triceps, quads and hamstrings.
It also decreases any overuse injuries, which occur from putting too much pressure on one particular muscle. By incorporating just a few compound exercises, you can easily get a full body workout at half the time.
Some great compound exercises include:
· Squats/lunges
· Pushups/pullups
· Bench presses/military presses
· And more
Do two exercises in a row that focus on the same muscle group. For example, you can try lunges followed by squats, or push-ups followed by pull-ups or sit-ups followed by reverse sit-ups. Try 15 reps of each rest for 30 seconds and repeat 2 times for a total of 3 cycles.

Daily Health Tip:

Mental Health Rituals That Support Brain Health

Numerous studies examine how ritualistic behaviors improves focus. Just think about some of our most famous sportsman, those that cross themselves before entering the field of play, those that perform the same celebration upon scoring, or in basketball the players bounce the ball the same amount of times, on each occasion, before taking their shots. Here are 5 you can participate in that will support brain health.

Mindfulness
In addition to reducing stress, mindful meditation boosts your memory and your focus. The American Psychological Association cites a study that split a military group into three groups of participants. Group A, made up of soldiers whom attended an eight-week mindfulness training course, Group B were non-meditating soldiers, and Group C were non-meditating civilians. Both groups of soldiers were undergoing a stressful time as it was just before deployment, yet the researchers discovered that those that meditated had increased memory capacity, while the non-meditating soldiers had decreased memory capacity, and the civilians remained stable.
Another study investigated the effect of the participant’s ability to focus, while dealing with distraction. Group A were experienced in mindful meditation, while Group B were not. Group A performed better in all tasks.
The Association for Psychological Science published a study that when people wrote down negative thoughts and literally threw them away, the negative thought was also being discarded from their mind. Richard Petty, Ohio State University, ran three experiments alongside Javier Horcajo, Margarita Gasco, and Pablo Brinol, all three from the University of Madrid in Spain. Some of the participants were encouraged to throw their thoughts away after writing them down, some were told to keep them, and some were not instructed one way or another. The overriding result was that those who held on to them magnified their thoughts about the subject on that little bit of paper. Positive thinking can stave off anxiety, stress, and depression.

Exercise
Establishing a daily routine of exercise is an excellent ritual to aid in your mental health. It is not just the physical benefits, or their effects. Exercise time allows you to disconnect from the world and get in tune with your body. It can reduce symptoms of anxiety, depression, and stress, while also boosting your self-esteem, establishing a healthy sleep pattern, giving you more energy and higher levels of resilience.

Yoga
Harvard Medical School has long been looking at the impact that meditation has on mental health. For a long time, yoga was passed over, but not anymore. It works the body and the mind, which offers a helpful response to high levels of stress and anxiety, which can lead to depression. A key component of yoga is the skill of deep breathing, this can be applied at any point throughout the day, whether you are actually in the midst of yoga postures or not. You can breathe your way out of a stressful situation, thus calming your mind.

Be Honest
Whether it’s a friend, or yourself, that needs a good dose of truth, not holding back can prevent stress and anxiety. The American Psychological Association found that being honest improves overall health, but it isn’t necessarily about actively lying but being actively honest. Being in tune with your needs, wants and desires is the key to being honest with yourself and ensuring that you are happy!

More tomorrow!
To Your Success,
Coach Cheryl

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