Hey all... It's Monday again! A brand new chance to make a fresh start or to simply keep being the awesome person that you are.

In this weeks workout routine and wellness plan, let's focus on achieving our daily step intake. According to my Fitbit Charge 2 and the Fitbit website, "completing 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing 10,000 steps each day".

Benefits of Walking 10,000 Steps a Day

So why 10,000 steps? We all know that physical activity is beneficial to us and making sure that we're moving more than the average Jane or Joe will provide many benefits such as:

  • Weight loss
  • Reduced blood pressure
  • Stabilize blood sugar levels
  • Improve moods
  • Reduce stress
  • Increase energy levels

Is Walking the Only Way to Get My Steps In?

No!!! Walk, run, cycle, hike, swim, etc. The Fitbit Charge 2 allows you to track many different activities such as yoga, interval training, and more. In addition, I often use the Endomondo app and sync it to my Fitbit to keep track of my cycling simply because the app tracks my map and a few other extra little bells and whistles. 

When Routine Gets Boring

I have to admit. I get bored easily when it comes to my fitness routine, which is why I do so many different things. Getting active doesn't necessarily mean attending a class or going to a gym. Find fun ways to get moving. Get outside and play with the kids, go hiking with friends, or, as you can see from this video, practice your handstands on the beach while trying not to fall on your face! 

Plan for Success

One of the best ways to stay on track is to at least have a loose plan of what you'll be doing for exercise during the week. Since I try to enjoy the outdoors as much as possible in the summer, I start by checking out the forecast. According to this, I think I'll be doing a long indoor yoga session on Tuesday, like this one

Make Time for Self Care

It's a crazy life for the best of us. In order to be there for yourself and for others, you just gotta take some time out. Exercise is a part of that, but down time is also crucial. Sit on the beach and watch the waves roll in like I did last week (pictured above), read or listen to a book, meditate, or go have a good cup of coffee with a friend. I love my Kindle Paperwhite e-reader for reading. I can take it anywhere I go or travel to without lugging around 10 books. 

I hope that you can gain some inspiration from these weekly posts and add some of the suggestions into your own daily life. Do what works for you, push some limits, try new things, and most of all, have fun with it.

This Week's Workout Plan & Wellness Routine

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Move for at the very minimum, 30 minutes in your day. This is conscious physical activity moment over and above walking to the bathroom. Take the stairs at work, run in place, dance, or do whatever it takes to up  your game.

Monday

Workout

Wellness

  • Meditation. Join me in today's live 2 minute meditation on Facebook or Periscope (follow me to get notified when I go live) or catch the replay on the blog when you have 5 minutes to just breathe.

Tuesday

Workout

  • Yoga. It's gonna rain here. Alot! So I'll be doing a 60+ minute long session. Find one in our class library by selecting 60+ from the drop down list. 
  • Do something fun, adventurous, out of your comfort zone, or simply new to you. Catch me live Tuesday as I'm out doing something fun and active. The weather forecast looks like it will be good for any of my favourites (biking, hiking, or paddleboarding). I haven't quite decided yet which one I'll do yet.

Wellness

  • Sit for 15 minutes and read a book, listen to a podcast, or to your favourite music. Enjoy the moment and avoid distractions if at all possible. Why not make that 15 minutes a ritual every night before bed?

Wednesday

Workout

    • Dust off your bike, go for a walk or a hike and get your 10,000 steps in!

Wellness

  • Go hang out with a friend or give someone a phone call (no texting allowed)!

Thursday

Workout

Wellness

  • Cook up a meal at home. Take the time to enjoy the practice of cooking. Set time aside and don't rush through it. Cooking doesn't have to be complicated. Have you tried out last week's new recipe, Maple Chorizo Sausage and Potato Hash? My mouth waters every time I think of it. Also, don't miss my live cooking show today. It airs every other Thursday and you can catch it live on Facebook, YouTube, or Periscope. Can't catch it live? No worries, the recordings are all found here

Friday

Workout

  • Tired from your week? Try this energizing yoga flow to start off your day or give you a boost for the weekend once you get off work. In a bit of a rush? Throw on your favourite tunes and dance in place for 5 minutes to get your blood pumping.

Wellness

Saturday

Workout

  • Take in nature. Find a local hiking trail or go on a little adventure and find a new one to explore. Hike for at least 30 minutes. 

Wellness

  • Sit. Breathe. Take at least 20 inhales and exhales, simply focusing on how the breath feels in your body. Is it cool, warm, slow, heavy, fast, shallow, deep? Take note of how you feel before and after your breathing session. 

Sunday

Workout

  • It's good to have one rest day a week, especially if you've been going all out with your workouts. It's still okay to enjoy a gentle yoga stretch, or go for an easy walk though. Don't feel obligated to be a couch potato, but don't feel guilty if you choose to do that.

Wellness

  • Sunday is a perfect day to plan and prep your meals for the week. Typically, I'll plan my meals and do groceries on one day and then do any needed meal prep the next. If you're at a loss for meal ideas and want to take the thinking out of eating healthy, I highly recommend this amazing meal planning service

Have an amazing week. Cheers!

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