moveitmonday5 ways to mentally, emotionally and physically kick start a positive week

1. Meditation

The thought of meditation can be intimidating at first. Transcendental meditation is a form of mantra meditation that normally involves repeating a mantra to yourself for a designated length of time. This practice holds many benefits including stress reduction, mood disorders and other stress related conditions. Whether you choose to take five minutes when you wake up or before you go to sleep, this time allows you to reflect and focus on you, set an intention, or simply sit with your breath and be present. You will be surprised at how impactful even five minutes can be on your mindset, especially before starting a new week!

How to get started:

1. Find a quiet place at a convenient time in your schedule.
2. Sit comfortably with your eyes closed and focus on finding a rhythm
with your breathing. Once you become comfortable with this you can begin to add in a mantra that supports your intentions and goals.

2. Plan ahead
Sometimes the week flies by and unexpected things occur, throwing routines off balance. Instead of allowing unexpected occurrences to overwhelm you, be proactive and plan your workouts and meals for the week ahead of time. First, set aside some time on Sunday’s to map out your workouts for week. This will mentally commit you to making it to your workout class or turning on your workout DVD when you get home from work. Second, meal prep! Cooking in bulk for the week can save you both time and money and also avoid making unhealthy food choices when you are pressed for time.

Some ideas:
1. Prepare a few of your favorite veggies in bulk and have them chopped and put into containers so they are all ready for salad making etc.
2. Grill/bake chicken breasts for the week to decrease cooking time when you get home from work. You can even season the breasts differently so you have different tastes throughout the week.

3. Try Something New


While many of us enjoy getting back into our routines after the weekend, sometimes the repetitiveness can get, well, repetitive… To keep it fresh try incorporating a new type of workout into your routine. If you are an avid runner or cardio lover, set aside some time for a new type of workout that you have been eager or unsure about doing, you might love it! It will also challenge different muscles and boost your metabolism so that your body does not get too accustomed to one type of workout.

Switching it up:
1. Cardio lovers – Spend a little time researching strength training workouts as a supplement to your cardio. Many fitness bloggers, such as Kayla Itsines, provide free workout programs to try.

2. For those who avoid cardio such as running and spinning, experiment with the below to keep it fun and exciting.
a. 1. Tabata style workouts
2. Jumping rope

4. Partner Up

Grab your workout-junkie friend and set a date! Having a partner to workout with can stand as an accountability tool to keep you motivated. It also adds some fun to working out after a long day at the office. Encourage, motivate, and push each other to show up and be the best versions of yourselves.

How to get going:
1. Find mutually convenient times for you and your friend to avoid the workout feeling like a hassle.
2. Confide in each other about your fitness goals and brainstorm workouts that you have been eager to try that can help meet these goals. Having this support system can be a very motivating factor.

5. Let go

Focusing on the positives, with an increased sense of gratitude alone, can do wonders for your well-being and an overall more positive mindset. One does have the ability to choose between the ‘light and bright’ or ‘dark and gloomy’ and this choice is yours every single day. Many of us understand that health and happiness is the true form of wealth, but what does it mean? How do we implement it?

Here is a wonderful link to help guide you in the pursuit of blissful detachment…

This newsletter was written by Chelsea Baptiste (, the newest addition to Healthy Steps Forward.

Tara Liz

To get started contact Tara Liz at (646)-833-7644 or via email

Leave a Reply

Your email address will not be published. Required fields are marked *