Learn how to implement new areas of health and wellness into your week with easy to follow Weekly Intentions. Part of the sweet rustic bakes monthly Wellness Routine.
You know how as a mom you have your kids do something they don't want to because "you know it is good for them?". Well friend, welcome to your Weekly Intentions.
Your weekly intentions are designed to introduce you to new areas of health and wellness and you may not realize just how good they are for you yet. But I can promise you that one day, you will finish a weekly intention and say "damn, I feel so much better". EEK, I can't wait for that for you.
You see many of you coming here today may be arriving with a history of just pursuing health in the form of losing weight. But there is so much more to health than weight loss.
And guess what? Adding new systems of health and wellness to your day doesn't have to take hours of your time. In fact most of the weekly intentions we are diving in to today will take just 10 minutes. That is .69% of your day.
Friends I am not a math wizard but that is less than 1% of your day. Can you give yourself 1% of your day to taking steps towards a healthier lifestyle? I think you most definately can.
Without further ado lets get into the 7 Weekly Intentions of the sweet rustic bakes Wellness Routine
What are the weekly intentions
The Weekly Intentions are broken down into a wellness activity you do on a certain day of the week. Each week you will repeat that same activity on that specific day. Clear as mud? Here is an example:
Every Monday is Mother Nature Monday. This is the day you are encouraged to get outside and be in nature. How you go about getting fresh air and sunshine may change, but the actual act of getting outside will be every Monday.
Mother Nature Monday
Getting outside has profound effects on your health and wellness. Being outside can actually lower your stress hormones. In turn your blood pressure drops along with everything else that is affected by high blood pressure.
Being outdoors also helps you focus, can make you feel happier and calmer, and increase your vitamin D.
A government study reported that the average Americans spend 90% of their indoors. Yuck. Get outside and do it now.
Each Monday, take the time to get outdoors. You can do ANYTHING you want but do it outside.
Tired from working? Cool, take a blanket outside and lay down for 10 minutes. Dogs driving you crazy? Take them for a walk. Kids driving you crazy? Go outside and play a game of hopscotch.
Just get outside for 10 minutes aka 1% of your day.
Tech Free Tuesday
We all know there is way too much technology in our lives. We are, at minimum, slightly addicted to our phones. But did you know that it can actually harm your health?
Technology literally affects every aspect of your body. It can cause eye strain, muscle problems aka tech neck and even emotional problems. Who here hasn't had a few negative emotions related to social media?
So every Tuesday we will be turning our phones off at 6pm. Off can be literal or figurative you choose. But stop looking at your phone, put down the scroll, and find something else to do the rest of the evening.
Be sure to set your alarm before you put the phone down, because I know you will be tempted to peek at your emails etc one more time if you do it later.
Breathwork Wednesday
This weekly intention is going to be the one you love the most. I know it. Because I know how good I feel when I participate in a breathing exercise and I still struggle to make it happen daily.
You will learn that breathwork can change the way you feel in a matter of minutes.
Breathwork Wednesday does not have to be fancy. You do not have to do some crazy yogic breathing method to benefit from paying attention to your breath.
All you have to do is just slow your breathing down for 10 minutes and pay attention to it. Focus on each inhale and each exhale and that is it. This is the one area 10 minutes may feel like an eternity. Just start with one minute and work your way up.
I will be guiding you through other exercises through the blog and on Instagram so be sure to follow me there.
Introducing breathwork into your day can help reduce stress, anxiety and depression. Breathwork actually shifts your brain waves into a different frequency. Breathwork shifts your brain waves from alpha to beta
Yoga Thursday
Don't. freak. out. You do not have to know how to "do yoga" to participate in Yoga Thursday. Every Thursday you will work to do 10 minutes of "yoga" or stretching.
Yoga can mean anything. You could take a class, you could follow along with printable LLM yoga classes or you could just do child's pose, cat/cow for 10 minutes.
Yoga supports your health and wellness physically and mentally. Your body is only as young is your body is flexible. If you don't have the ability to pick up toys off the floor without pain, that is a clear sign you need more movement in your life.
Mindfulness Friday
Mindfulness is defined as being in a state of being aware of something. Mindfulness is a key component to improving our mental health. It is more than meditation if that is the first thing that comes to your mind.
Here is a fantastic article of 1 Minute Mindfulness Exercises to give you an idea of just how easy mindfulness can be.
You can also apply mindfulness to how you eat, how you listen to your body, and how you respond to people in your life.
Each week we will dive into ways of how to be more mindful.
Self Care Saturday
I actually hate the term self care. I feel like it is thrown around so much these days, yet here I am throwing it into our Weekly Intentions.
There is just no getting around that self care is important. I think I hate because it is so hard to do. I 1 trillion percent get how freaking hard it is to do something for yourself.
But if I think back about the times that I take the time to actually practice self care, I feel so much better. I am nicer mom, a better human, and way better wife. I am confident you can't argue that the same happens to you.
So each Saturday will be self care Saturday. I will be helping you find ways to actually work self care in as a busy mom. And no, buying yourself flowers is not going to be on the list, barf.
But things like adding a few drops of your favorite essential oil to your shower will be. Or taking the time to get ready in the morning. While those sound medial, they are small acts with big impacts.
Meal Prep Sunday
I hate meal prepping yo. But again, it is just one of things that when I do it it makes my life so much easier.
My mornings are less rushed, dinners are less stressful and sticking to a healthy diet is easier.
But I don't meal prep for hours on end, and you won't be either unless you love meal prepping.
Each Sunday you will prep 2 things that will make your life easier for the week, that is it.
For me that is usually a paleo banana bread or muffin and hard boiled eggs. And if I am super frisky, it includes cutting up veggies. Those simple things save my soul some days.
So pick two and get er done.
How often do I do the Weekly Health and Wellness Intentions?
You will do Weekly Intentions on the day they fall on. Each will happen once a week. Every week of the month.
If a Weekly Intention works better for you a different day, you do you. Do whatever it takes to make this work for you.
Why are there weekly intentions
Each Weekly Intention is designed to focus on four different pillars of health. The four pillars of health are intake (food etc), sleep, stress management, movement.
The Weekly Intentions were created to introduce you to new and important ways of wellness.
What if I don't do them
Didn't have time? Cool, move on. Don't feel guilty or get bent out of shape. Maybe next week or next month you will. And guess what? It will all still count and lead you towards better health and wellness. Progress over perfection.
How should I start
Take a look at the current month calendar and dive right in. You don't have to wait to start at the beginning of a week or month. Start right here, right now. No need for the "I will start when". The time will never be more right, than right now.
What next
Be sure to check out all of the other wellness resources located here.
Also be sure to follow along on Instagram for daily and weekly ideas.
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