Category: Exercise Habit Challenge 💪

Hey Sweaty Friend! Let’s restore another day with the Lunge and Twist

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 time for another restorative day. Thursdays are rest days ya know that girl.

So drop it like it’s hot and twist that lunge girl for a little lunge and twist.

If you are just joining for the #ExerciseHabit girl check out all the deets down below:

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 chart 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
http://www.instagram.com/sweatandyoga

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! All about dem Leg Lifts Today 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

This exercise hits the spot- when you do leg lifts correctly it hits that glute med like you would nat believe.

IT’s my fave lazy girl workout for sure- I take a few second when I’m just lying on the couch watchin tv or finishing some work and throw a few leg lifts in!

How can you get more random movement in your day {might I suggest leg lifts 🤷‍♀️ }

Hopefully you’ve done your 5 moves for the day already and let’s get to #6. Grab a mat and I’ll catch ya there!

If you are just joining us for the #ExerciseHabit then here are the deets of the Challenge :

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
http://www.instagram.com/sweatandyoga

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 do some Camel Lifts to work dat booty

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

Okay let’s get to some Camel Lifts girl- work dat booty ya feels?

When these are done properly they end up giving your quads a stretch and a workout and your booty a good burn.

Make sure you tuck the tail and don’t over-arche your back for that extra quad burnnnnn girl.

Grab a mat and get to it!

If you are just joining the #ExerciseHabit 31 Day Challenge then check the deets down here: yo:

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 💪🤸🏼‍♀️ where vitmas will also be happenin’:
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
http://www.instagram.com/sweatandyoga

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! Bird dog for the Core win

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

Are ya feelin an itch to workout yet? Is that habit cemented or do ya need a few more days?
Don’t stress we got lots more comin- we are a fifth of the day there.

Today we are hittin some core work. Even though the Resistance Bird Dog core work looks pretty easy peasy its actally super dee duper hard when it’s done properly.

Remember to keep the low back on the mat and let’s hit it!

If you are just joining us for the #ExerciseHabit then here are the basics of what ya need to know:

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 💪🤸🏼‍♀️ where podcasting be happenin’:
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 some Upgraded Curtsey Lunges up in Dis Bee

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

This move has been a recent addition into my morning 5s and I gotta say when done properly and {maybe a lil weight if you’re lookin to bump things up a notch } it can be a surioussss burn – gets the glute max and adductors all in one go!

Here are the full deets of the #ExerciseHabit Challenge – just jump in whenever you are ready- make sure you watch the 5 move video first and get them in first and foremost!: https://youtu.be/NUsUQ4tmzfk

Then read the full set of the reasoning and thanggggs behind this 31 day Challenge

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 # Exercise Habit – today’s is a fun one – Switch Jumps oh boy

First thing first!

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

Also! Catch your free Habit Tracker here: http://sweatandyoga.com31dayexercisehabit

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

I love a good detox – I loveeeee a good lymphatic pump. Switch jumps are the best way to get the heart rate pumpin and no need to run longgggg runs on the treadmill orrrr the need for a trampoline {although if you’ve got one of them I mos def encourage you to use that too a good bounce never hurt anyone!}

I hope your 31 day #ExerciseHabit Challenge is going well- let me know how you’re feelin!

Have you started to crave that movement? Have you missed a day? Lemmenoe

Here are the FULL deets for the 31 Day #ExerciseHabit Challenge

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 💪🤸🏼‍♀️ where vitmas will also be happenin’:
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! #ExerciseHabit is backkkkk and today we are hittin some restorativ-ity in child’s 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

Hopefully you did your 5 moves already cause ya know #nodaysoff but now we are going to finish the day off with some restorative work.

I like to keep most Thursdays as restorative days so my body knows its safe to rest on routine days but I sstill make sure I get some movement in.

30 seconds in child’s pose and you’ll feel your body re-set and you’ll be ready to tackle a new day for Day 5

Here are the deets for the 31 Day #ExerciseHabit Challenge:

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- it’s Another Day another #ExerciseHabit yo- Today Let’s Burpee 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

Today we are doing them to the floor burpee — eeeekkk I knowww not your fave {but then again whose fave are they?} howeverrrr when we drop it low – to the floo it turns into a full body exercise. THe arms get in on the action on the push up – the core gets their engagement on holding the pelvis ya know

So you’re not gonna wanna miss day 3! Let’s burpee away! Check it out here and make sure you let me know how the 31 day #ExerciseHabit is going for ya!

Here are the deets you need for the full challenge:

The Habit flow chart 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 :

💪 Squat x10
💪 Burpee x10
💪 30 sec Plank
💪 Reverse Lunge x10/leg
💪 Curtsey Squat 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 💪🤸🏼‍♀️ where vitmas will also be happenin’:
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! Day 2 of #ExerciseHabit is here and we are onto Squat Jumps

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

See the full descript below but lemme tell ya bout today’s moves

We are doing them Squat Jumps – if you’re a bit sore you may not like me very much after these – oops 💁🏼

But truth be told I love me some squat jump burn – plus super dee duper bonus – ya get that Lymphatic fluid pumpin which is never a bad thing if ya ask me – cause ya know #themdetox

Find out full details of the #ExerciseHabit 31 Day Challenge 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 chat 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 💪🤸🏼‍♀️ where vitmas will also be happenin’:
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.