Share, Support and Celebrate yours and other’s accomplishments
How do we get there?
1. Eat Better
Commitment: Follow a balanced, health-conscious diet without extreme restrictions.
Focus on whole foods (vegetables, fruits, lean proteins, whole grains).
Limit processed foods, added sugars, and excessive alcohol (e.g., no more than 2-3 drinks per week).
Hydration: Drink at least 80 oz of water daily.
2. Move more
Commitment: Move your body intentionally for 45 minutes 6 days a week
At least 4 days per week should include moderate to vigorous exercise (e.g., strength training, cardio, yoga).
Use the remaining days for lighter activity (e.g., walking, stretching, or mobility work).
One day a week for intentional rest.
3. Be Better
Commitment: Dedicate at least 5-10 minutes daily to mental or emotional wellness.
Examples:
Practice mindfulness or meditation.
Journal about your thoughts, goals, or daily gratitude. Review your schedule and plan
for your day
Read a book focused on personal growth, mental health, or relaxation (minimum of 10 pages/session to count). Share tidbits on your weekly check in sheet of things you learned.
Engage in restorative activities like an adult coloring book, sewing, vibration plate, painting, etc.
4. Recover Better
Commitment: Prioritize sleep, recovery and supplements.
Aim for at least 7 hours of sleep per night.
Incorporate a weekly recovery activity (e.g., foam rolling, restorative yoga, or a warm bath).
5. Share, Support and Celebrate your accomplishments with your team
Commitment: Track your habits and progress daily.
Use a checklist to check in and send to your team every Sunday of every week.
Celebrate your wins! If you were able to complete all of the requirements for that area,
give yourself a gold star in the box. Take a photo of your chart and send to the team on Sunday mornings.
Reflect weekly on what’s working and areas for improvement.
Tips for Success
• Plan Ahead: Prep meals, schedule workouts, and set reminders for wellness activities.
• Be Flexible: Adjust activities to suit your energy levels while staying consistent.
Interested? Email info@yogaisforus.com to be sent a pdf of the above information with tracker sheets!
