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RF WELLNESS CHALLENGE: WEEK 5

Week 5 – TECHNOLOGY

In our technology era, we can be pulled in a million different directions and very easily distracted. We engage in technology without awareness and limits and can fall victim to our hardwired, reward-seeking behaviors.

The second to last week of our #RFWellnessChallenge will focus on creating better awareness to how much time we spend engaged with our smartphones, social media, and the internet.

In a recent article in the New York Times, James Williams, a former technologist and Google employee that worked in search advertising for nearly a decade, compared the current design of our technology to “an entire army of jets and tanks” aimed at capturing and keeping our attention.

He remarks, “…the army is winning. We spend the day transfixed by our screens, thumb twitching in the subways and elevators, glancing at traffic lights. This is us: eyes glazed, mouth open, neck crooked, trapped in dopamine loops and filter bubbles. Our attention is sold to advertisers, along with our data, and handed back to us tattered and piecemeal.”

Why does this matter?

Our attention is one of our most valuable resources. The quality of our experience is determined by the focus of our attention.

The Challenge

📱Limit phone usage 30-60 minutes before bed
📱Turn off all non-essential notifications on your phone
📱Install Moment or Breakfree apps on your phone to track smartphone usage and make suggestions for limiting it

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RF WELLNESS CHALLENGE: WEEK 4

Week 4 – Protein

This article from Precision Nutrition breaks down what protein is, why it is important, and includes general guidelines about how much you should be incorporating in your diet. Quantities are dependent on the person, but general recommendations for protein intake is 0.8 per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For those doing high intensity training, protein needs can increase to 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass.2 A hypothetical 150 lb (68 kg) person would need about 95-135g of protein per day.

The Challenge

Incorporate one serving of protein at every meal

5 Reasons You May Require More Protein

While most people naturally consume the right amount of proteins for their dietary needs, they are groups of people who require a higher intake including those who workout regularly.

5 Groups of People Who May Benefit From a Higher Protein Intake
  1. People trying to lose weight
  2. People with blood sugar and metabolic problems
  3. Athletes and people who train hard
  4. The elderly and chronically ill
  5. People who are under a lot of stress

Chris Kresser debunks some common protein myths in this article, as well as breaks down while you might need to increase protein consumption based on your needs.

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RF WELLNESS CHALLENGE: WEEK 3

Week 3 – Phytonutrients

This week we will focus on the benefits of incorporating fruits, vegetable and vibrant colors in your diet. Most people don’t get enough phytonutrients. These “color deficiencies” increase risk of heart disease, osteoporosis, cancer, and diabetes.

This article from Precision Nutrition includes an educational infographic breaking down the importance of getting colors in your diet. You can download a free Phytonutrient Cheat Sheet to help you track how many servings of each color you’re getting every day.

The Challenge

Incorporate 1 cup of colorful fruits or vegetables at every meal

Phytonutrient Tips

The vibrant colors of fruits & veggies aren’t just nice to look at- they also tell the story of their “super powers”.⠀

💪Phytonutrients, or plant nutrients, that help us fight disease and stay stronger for longer.⠀

🧐Since most people don’t get enough phytonutrients, it’s important to learn what these little powerhouses can do- and how much you need of each to be healthy.⠀

🥦🍉Make note of how you can incorporate more greens and reds in your diet.⠀

👇Share what you’ll be doing to add more of these “superheroes” to your diet on your social media using #RFWellnessChallenge

👀And for all our eager beavers wondering how to incorporate the rest of the colors to your diet, check out this great infographic from Precision Nutrition!

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RF WELLNESS CHALLENGE: WEEK 2

Week 2 – Sleep

The power of sleep cannot be understated. We all know how important a good night’s sleep can be, but more than a third of adults get fewer than 7 hours of sleep each night. Here is a very thorough article by Precision Nutrition about the importance of sleep and how to get more of it.

The Challenge

Commit to 1-2 of the below #sleepbetter tips to practice this week.

Sleep Tips

1. TAKE ADVANTAGE OF NATURAL RHYTHMS – Sleep occurs in multiple stages, alternating between deeper and lighter sleep. If we wake up in our lighter sleep stages, we’ll feel reasonably good and snap into alertness quickly.⠀
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🌞 2. WAKE UP TO LIGHT – Being slowly roused by gradually increasing light has been shown to raise cortisol in the morning (which is an important signal to your body to wake up), and to improve sleep quality. It can even decrease depressive symptoms in seasonal affective disorders.⠀
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🤸🏻🏃🏼‍♂️3. GET MOVING RIGHT AWAY – When your alarm goes off, simply sit up and put your feet on the floor. There is something magical about movement that seems to speed up the waking process.⠀
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🌞 4. EXPOSE YOURSELF TO MORE LIGHT – Exposure to bright natural light during your normal waking time will stop melatonin production and increase your wakefulness.⠀

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RF Wellness Challenge: Fall Series

Today marks week one of our six week wellness challenge! Our goal is simple, to bring awareness to the lifestyle habits that are vital to supporting our fitness journey.

Who is it for?

If you are interested in making a higher commitment to your health and fitness, this challenge is for you! Each week for the next six weeks we will release a new challenge. Anyone can participate including friends and family!

What are the details?

The task is simple. Each week we will release one wellness challenge. Your level of participation is up to you, but higher adherence usually leads to better results. Additionally, we recommend pairing at least 3 days/week of classes or training at Requisite Fitness to maximize your commitment and consistency during the challenge.

Use #RFWellnessChallenge to share your journey on social media!

Week 1 – Hydration

The Challenge

Drink AT LEAST 1/2 of your bodyweight in ounces per day, where 1 ounce = 29.5mL

Hydration Tips

Hydration is essential for everyone. Stress, both physical and emotional will increase need for H2O through increased metabolism. So, if you’re working out regularly you NEED even more water especially immediately after your workout. Urine should not be darker than light yellow (exceptions: some supplements will alter the color).

Tracking water accurately is the first step to finding out if you’re getting enough. Simply measure and write down what you are consuming throughout the day – you might be surprised! Alcohol/coffee/juices/milk, do not have hydrating properties and should not be included when looking at hydration.

We do recommend not drinking water 20 minutes before meals and up to an hour after with NO liquids during meals. Liquids can impact the digestion process. A large glass of water upon waking is recommended and an easy way to get a head start on the day. If you’d like to take it a step further, a glass of water with a squeeze of lemon and Himalayan or celtic salt in the AM can increase immune function, decrease uric acid to fight inflammation and improve digestion. For more information on this morning ritual you can read this OPEX Fitness article here. Lastly, large amounts of liquids should be avoided too close to sleeping even though waking up at night tends to be more because of stress, not over hydration.

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