Thursday - Day 4

Day 4 Agenda: 

1. Listen to your body. These first few days might be tough coming off of that carb addiction. I have found myself to be hungrier and very 'snacky' during this time, so for day 4, don't restrict yourself to a breakfast/lunch/dinner schedule. Eat when you are hungry, listen to your body!
2. Perform a MovNat workout {see below}.
3. Focus on your posture 24/7. As a nurse, I had developed upper back/neck pain on my left side. It became more constant and painful which brought me to the chiropractor. After the pain left, I stopped going. I bet you can guess what happened. It came back! I thought, "There has to be a better way than spending money on a chiropractor for the rest of my life!" So, I invested in minimalist shoes (barefoot shoes/five finger shoes), I walked barefoot often, and I focused on my posture after reading some of 'Becoming a Supple Leopard' by Kelly Starrett. After doing this for a week, my back/neck pain was gone. GONE! This is worth trying.

Here is a video of Kelly speaking to a Crossfit group.

So, from now on during this challenge, focus on your posture  ALL THE TIME (it takes practice, guys!):

1. Feet straight and below lungs.
2. Squeeze your buttocks.
3. Tighten your tummy- take a deep breath and as you exhale tighten your abdomen.
4. Use torque by pushing the outsides of your feet in the ground. You want to almost feel like you're only walking on the outsides of those feet!
5. Chest slightly out and shoulders back. 
6. Head facing forward and neck in neutral position (over spine). 

Regarding posture while sleeping, watch this video:

{I apologize about the language!}

Side note regarding agenda item #1: Along with listening to our bodies, there will come a point when our bodies will be so great at properly storing and burning fat that we may not feel hungry for many hours! Later on we will practice random fasting from food to see how well our body is at fat burning:) You will be amazed!

MovNat:
During the spring, my husband found something new to try for primal exercises:) This will be great for the parents out there with kids because the kids will love it! It's called MovNat. It looks silly {which is why the kids will love it}, there is pretty much no equipment required, and it is quick {which I'm sure YOU will love!}

Go here for a MovNat workout!

Here is a clip about MovNat which "is for everyone"! I also love this because it encompasses the primal lifestyle.

Meal/Snack Ideas:
Breakfast- my breakfast-to-go this morning...

Did you make that delicious eye of round with my mustard vinaigrette tonight?! If you did, scramble up some eggs in the morning and drizzle leftover vinaigrette on your eggs like I did:) also pictured is colorful bell peppers chopped and all seasoned with salt and pepper. Honestly, I think the eggs are so tasty with just the vinaigrette! Confession: I might or might not have had more for dinner tonight...

Lunch- baked salmon on a bed of lettuce.

Dinner- Ginger Garlic Sesame Seed Chicken.

Ingredients:

• 4 chicken thighs, fat trimmed
• 1/4 cup coconut aminos
• 2 T garlic, minced
• 1/2 small onion, thinnly sliced
• 1 T sesame seeds
• salt to taste
• pepper to taste
• 1 T coconut oil

Set oven to 350 degrees. Heat large pan over medium heat with coconut oil. Trim extra fat off chicken thighs. Salt and pepper chicken as desired on both sides. Place in hot pan and cook top of chicken thigh for 5-7min. Mix remaning ingredients in a small bowl. Flip chicken thighs and place mixture over top. Place pan with chicken thighs into oven and cook for 30min. Remove from oven. Scoop mixture from bottom of pan on top of chicken thighs. Let cool for 5min. Serve.

Document:

-how you increased your daily movement

-movnat experience

-posture successes/weaknesses/what to do better

-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits