Let’s start this week off right. No matter what happened last week, THIS is a new week.

First, lets be honest with ourselves as to what we can do better this week. Small choices go a long way. It really is a lot of small choices that make big results. All of the tips I am giving you will help you feel better and change your lifestyle. We are just taking a few tips at a time. Everyday small choices will change your life. You can do it. Here we go.

 

WEEK 2

MIND

If you don’t have one already, establish a morning routine to start your day off right. When I miss my morning routine, I notice. I get up first in my house on most days. I do this to have some quiet time with myself, God, a good book and a cup of coffee. I schedule my morning to have time to myself before the rest of the day starts. This always puts me in a better mindset.

BODY

Just like last week, you are going to get moving for at least 4 days. This week you are going to do 2 days of cardio, and 2 days of strength training. Put it on your calendar NOW. Always remember…you can walk anywhere. Always warm-up for about 5-10 minutes before increasing your intensity, and before doing strength training. For example, walk at a comfortable pace for 5-10 minutes, then pick up your pace to make it a challenge for 20-30 minutes. Then you will cool down with a comfortable walk for about 5 minutes and stretch to finish.

Two days of this week are for some type of strength training, your choice. I am going to give you a basic routine to use for the next few weeks, if you don’t know where to start. If you are new to this, click on the link below and read about each exercise and take this week slowly so you can learn proper form. You can just pick 2 exercises to do this week. If you are already in a routine, or have a class that you take, great!

• Do 1-2 sets of this to start
• I suggest tubing and 3-5lb weights eventually, but you DO NOT have to have them (just do the exercise without them). You can get both of these at Target or click on the link to order from Amazon. Tubing is great to start with. Weights can come later.
• 15 squats
• 10 push-ups
• 20 lunges
• 20 Seated Rows

This article gives a good description of the Basic Routine to Start with. These are my favorite basic exercises, because you work all the big muscle groups.

Always skip a day between strength workouts. You don’t want to do strength training two days in a row.

Always finish your workout with a Plank, Swimming and Stretching. This article gives good descriptions and pictures of the Plank, Swimming and a good basic stretch routine.

Lastly, this week we are going to have something to eat every few hours, a small meal or healthy snack. Be sure you aren’t skipping any meals. I like to eat 4-5 small meals (or healthy snack in between meals) each day. Either way, your metabolism needs to be fueled every few hours, so most importantly, DO NOT skip meals.

 

SUMMARY OF IMPORTANT POINTS

• Create routine to start each day so that you are in a good mindset
• 2 days of cardio activity this week
• 2 days of strength training this week
• Eat every few hours. Do not skip any meals.
• Drink plenty of water each day

 

EXTRAS

You could read my book, Every Day Motivation, for extra daily inspiration as we go. If you need the link again, let me know.

Enjoy today and have a healthy week!