THE NOSH SYSTEM
LESSON TWO
AND SO IT BEGINS
Our plan is so very simple. No great amount of
thinking required...just a willingness follow it. “The key to a GREAT day always begins the night
before.”
Your tomorrow actually begins this evening.
Take a few minutes to set yourself up for
success. Follow your new evening routine to a
“t” and you’ll find yourself transitioning steadily
to a fabulous morning and beyond.
All change requires focus and repetition. Set
your mind to do it and keep at it. One evening
will grow in to two and then three, and then a
week, a month and soon you’ll find yourself
wondering why you hadn’t done this simple
ritual before.
THE EVENING ROUTINE
A person’s evening and morning routines are the bookends of a successful life”.
~Darren Hardy-Success Magazine
1. Get your Lemon Water Ready. (Follow the recipe below)
2. Lay out exercise clothes and shoes.
3. Set the alarm and put it across the room. (Double Check
it).
4. Go to bed. (Aim for 7 hours)
-Mentally review your morning routine and anticipate success.
THE MORNING ROUTINE
“Instead of having to use willpower to decide whether or not you’ll get up
and move, that day, you simply get up and move because that’s part of
your morning routine. The less you have to think about doing something,
the more likely you’ll actually do it. That’s the power of routines.” ~ Charles
Duhigg-The Power of Habit
1. Get up the first time your alarm sounds.
2. Slip into your exercise clothes and lace up your
shoes.
3. Grab your lemon water
4. Head out the door to move for 30 minutes. -While you’re out moving, purposefully repeat your daily declaration several times (see
below)
-Anticipate your day by rehearsing
the successful completion of your routines.
MY DAILY DECLARATION
“The misbeliefs we nurture about ourselves and our situation are holding us
back, preventing us from living a life of purpose and hope.” ~Whitney Cabrera
As you experienced in the mindfulness homework
from Lesson One, much of what you do stems from the
habitual chatter happening between your ears. Our 8 weeks together will help you learn to identify
your thought processes, analyze them to see if they’re
helping you meet your goals and purposefully change
the dialogue, if they’re not. To get us started we’re going to short-cut right to the
dialogue. Take the opportunity each morning while you’re out
moving for 30 minutes to speak the truth to yourself
about who you are and where you’re headed. This first daily declaration will get the process started.
After all, if you don’t believe this first statement…we’re
going to have trouble moving forward. At first you’ll feel awkward…of course! It’s new. But
do it anyways and wait until you see what happens!
“I AM MY
OWN Best
HEALTHCARE
PROVIDER.”
LEMON WATER
Warm lemon water serves as the perfect ‘good morning drink’, as it aids to
hydrate your body after a long fast (sleeping) and gets the digestive
process moving to eliminate the waste products gathered in the blood
while you were sleeping. It provides anti-viral, anti bacterial and antioxidant properties your immune system relies on. Drink up!
INGREDIENTS:
8-12 oz Filtered Water or a bottle of water
Lemon or Lemon Juice (Adjust to taste)
Straw (optional)
INSTRUCTIONS
1. Fill your favorite mug or cup with hot, warm or cole water. 2. Squeeze your lemon or pour lemon juice into your water. Put it in the fridge
to be ready for your morning routine.
3. Drink up! Consider squeezing some lemon into a water bottle as you walk out
the door for your exercise. TIPS
-Fresh, organic lemons are always the best. Leave the peel soaking in your water
for additional health benefits.
-Bottled lemon juice is a convenient option. Keep some in your pantry at all
times.
-A straw will protect the enamel on your teeth, especially f you enjoy a strong
lemon flavor!
-Using hot water will stimulate your digestive tract and help “get things moving”. SHOPPING LIST
Your shopping list this week is short. The only “real recipe” you’ll have for this week is for
lemon water. (Takes some mad skills, right?) Don’t worry….more are coming quickly.
(If you’re chomping at the bit to get cooking and want a little something extra, scroll to the
bottom of this document and you’ll see the recipes we served you in your session this
week! You’re on your own for the shopping list.)
As promised, we’re progressing one small step at a time. Each week this NOSH system
will grow, but you’ll always need those lemons or lemon juice, so stock up. Buy a few fresh
and a jar or two of lemon juice or the cute little plastic squeeze lemons from the produce
department. An important part of our system is preparation or mise en’ place (MEEZ ahn
plahs), you’ll be hearing much more about this concept as we move through the sessions.
lemons
filtered/bottled water (optional)