Category: Exercise Habit Challenge 💪

Hey Sweaty Friend! What’s better than a Plank? Some Plank Lifts obvi!

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

I love a good core workout slash plank variation so why not throw one into this #exercisehabit

Get ready to feel that shoulder to core connection with these plank lifts girl!

If you are just joining us for the first time on this #exercisehabit journey girl make sure you check out the deets here:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Eagle Crunch away today.

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

I love love love eagle pose – so it’s only natural to take it to the ground and put some extra core into it ya feels?

Grab your mat and make sure you keep that low belly into the ground girlfriend

If you are brand spankin new around hurr check out the rules of the #exercisehabit here:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Break Dancer works some abs so let’s do it girl!

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

LOLz not too sure that this is the name of the move but #makeitupasyagoalong amirite?

This moves helps to work them stabilizers – get to it girl

If you are just joining us for the #exercisehabit make sure you check out the rules hurrr:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

 

Hey Sweaty Friend! Restorative Day again so we will hit up a Cobra Pose.

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

It’s another restorative day here on the Sweat & Yoga YouTube Channel.

Today we are hitting up some cobra pose – making those backs arch and the chest and front body stretc int his relaxed pose.

We do 30 seconds per pose girlfriend cause they ave dones studies and found that we need at least 30 seconds to make change in a muscle- but you go on and do it as long as it feels good on ya girl!

If you are just joining us for the #exercisehabit challenge go on check out the detes down hurr:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Welcome to day 17 where we do some donkey kicks fo fun!

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

Donkey kicks have become a stable in my daily moves- boooooty needs a wake up erryday.

If you do them properly you get those lower fibers of the glute max – good daily burn!

If you are just joining us for the #exercisehabit check out the rules of play here:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️:
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Let’s Superman it up today shall we?

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

Let’s superman for some back strength girl!

Move the back all around!

If you are just joining us on the #exercisehabit here are the rules of play girl:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

 

Hey Sweaty Friend! How about some Side Plank for Today’s # Exercise Habit?

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

Let’s side plank away girl- Get your #exercisehabit moves in first and foremost and then hop to the planking!

If you are just joining us for the #exercisehabit check the rules here:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Let’s work those abs with a Standing Crunch

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

The Standing Crunch- it’s a great exercise to do incognito when you are out and about too!

You can nonchalantly just crunch to the side while standing at the island ya noe?

If you are just joining the #ExerciseHabit now here are all the things ya need to know!:

This is designed to be a morning thang girl – { I totes don’t get all those people who deiced that they’ll exericse right before bed?? – from what I know about the human body it should leave you farr too wired if you workout before bed – but you do you boo}

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Today we do some jumping and some jacks – jumping jacks

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

I love a good jumping party- any form really.

Jumping jacks are an easy way to help wake you up- if you’ve got a rope feel free to do some skipping instead but whatever you do – just jump jump jumping

IF you’re new– make sure you check out how to form a habit hurrrr:

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Hey Sweaty Friend! Let’s get to some core work with bicycle work eh?

First thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
http://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
Welcome to the 31 day #exercisehabit challenge

LEt’s bicycle it up girl.

Such an amazing exercise – if you are doing another core workout throw theses in for good measure.

This looks easer than it is- get them shoulders up high off the ground and let’s do some core work girlllll .

If you’re new around hurt check out the deets here:

The thing with exercise is that there’s a very distinct pattern Charles Duhigg talks about in his book The Power of Habit

The Habit flow char goes : cue ➡️ habit ➡️ reward 🔄

So let’s take the time to create a sustainable habit.
The reason that habits tend to fail often times is that we put too many things on our plates at ones cause we try to #doallthethings at once!

But this year let’s take time to slow down and do one thing at a time that’s gonna help us get to our best selves and connect body mind and soul but in a #trendy way ya feels?

The problem with doing #allthethings is that we end up exhausting our willpower before we even have a chance to use it effectively – that’s why small changes like 5 moves a day work so well – it’s so small it tricks the brain into thinking “why not” and then it starts to crave it.

If you’ve bounced on and off the exercise wagon {2 weeks on to shredded abs – 3-4 weeks off laying on the couch} I promise you’re not lazy you’re just missing the important facets of habit building – So …

Let’s do it together shall we?

So the base play here is :

💦 Grab your printable here: http://sweatandyoga.com31dayexercisehabit
💦 Pick a cue that will set you off to do your habit daily
💦 Pick a space you will do the habit in
💦 Do the 5 moves all 31 days
💦 Come back for the bonus move to keep things interesting
💦 Track your progress
💦 Watch your body start to crave that morning movement

Here are you 5 non-negotiable moves base moves :

💪 Squats x10
💪 Burpees x10
💪 30 sec Plank
💪 Reverse Lunges x10/leg
💪 Curtsey Squats x10/leg

Make sure you mark it on your calendar or your bujo or the Sweat & Yoga Tracker you can grab here :

http://sweatandyoga.com31dayexercisehabit

And then come back daily for #allthehabitmoves

Alright girlfriend I’ll pull up a mat and start movin & catch ya next time so we can connect body mind & soul cause #trendy!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off

Habit Tracker : http://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast

All clothing can be found on: http://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.