If you are one of many that renewed healthy goals this year, you’ll be sure to find (if you haven’t all ready) that Monday poses unique challenges to stay on track with resolutions! It all ready paints a dismal path to know that 50 percent of exercisers that set a goal to exercise discontinue within six months. In addition to that, Monday is the one day of the week that sees the most cancelled appointments and absences from work or school.
Knowing the odds may be against you, start your week with reasonable goals. If you’re in a rush with little time for breakfast, grab a low-sugar (8 g or less) meal replacement bar. Follow with a short mid-morning break for more fuel: maybe a low-fat, plain cup of Greek yogurt with blueberries or a couple hard-boiled eggs with a whole grain toast. Continue the rest of the day with healthy food choices for lunch, a mid-afternoon snack, and dinner.
As for your workout, if you just don’t have the time or energy today to get in a full session, try something short. A 10-minute workout is enough to warm-up your muscles, maintain some strength, work off stress, and enhance flexibility. Try this routine at the end of a Monday:
1. Knee Ups – 20 reps total (10 each knee)
2. Jumping Jacks – 20 total
3. Lunges – 20 total (10 each leg)
4. Push Ups – 10 reps
5. Supermans – 15 reps
6. Child’s Pose Stretch, hold for 30 seconds
Employing these small, simple steps will help you get your week started with healthy choices. You’ll also be ready with a fit mindset to take on your more challenging workouts later on in the week!
© 2009-2015 Melissa Rodriguez
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