Week One of 1% Better
It all begins with you.
Monday
Hydrate. Seems simple enough right? Most people don’t drink nearly enough water as they should. Your body depends on water to survive. Your mood, skin, energy levels, and more are all affected by how much water you are intaking. Every cell in your body requires it. A good rule of thumb is to drink at least half of your body weight in ounces a day. The actual recommended intake is about 11.5 cups a day for women, and 15.5 for men. Here’s a helpful tip: add in electrolytes or mineral drops for extra hydration.
Tuesday
10k Steps. Now, ten thousand steps a day is not a magic number that will make you lose weight, or rid you of all of your problems, but it is helpful for encouraging you to move more. Walking regularly has many benefits — cardiovascular health, lowers blood pressure, reduces cortisol, reduces inflammation, boosts metabolism and weight management, improves mood and reduces stress, helps with blood sugar control, and overall is just great for your body.
Wednesday
Gratitude. Gratitude awareness is important because it trains your brain to focus on the positive. There are real benefits of gratitude such as improved mood, reducing anxiety and stress, strengthening mental resilience, building self-awareness, improved sleep, and it creates a lasting positive mindset. Which, in turn will get you moving on the right path.
Thursday
Wholesome and Healthy. Cooking a healthy meal at least once a week offers a simple but meaningful boost to your overall well-being. It helps you build better eating habits, gives you control over ingredients, and makes it easier to get the nutrients your body needs. Preparing your own food also increases mindfulness around what you eat, turning mealtime into a positive, intentional experience rather than a rushed routine. Plus, it can be a creative, relaxing activity that reduces stress and gives you a sense of accomplishment. Below are some easy examples that I keep on repeat in my house!
Breakfast- Ground beef, over easy eggs, and banana or blueberries
Lunch- Chicken, broccoli, and brown rice stir fry
Dinner- Ground beef, sweet potato, and broccoli tahini bowl
Friday
Move. Exercise is important because it keeps both your body and mind healthy. Physically, it strengthens your heart, muscles, and bones, helps manage weight, and supports your immune system. Regular movement also improves energy levels, boosts metabolism, and reduces the risk of chronic diseases like diabetes and heart disease. Mentally, exercise releases endorphins—natural mood lifters—that help reduce stress, anxiety, and symptoms of depression. It also improves sleep, focus, and overall confidence. In short, staying active helps you feel stronger, healthier, and more balanced in everyday life.
All I’m asking you to do today is a simple 15-20 minute workout of your choice! Make the time for YOU!
Linked below are workouts I use!
Arms:
https://youtu.be/X6gWQ1Lcvjg?si=3noFVv3MWaAd13To
https://youtu.be/8-yJ0fccu2c?si=-PYk-rfnU4OfPDcn
Abs:
https://youtu.be/mUI4hXTmAkw?si=2vPuNcI3APGEZOLk
Legs:
https://youtu.be/vZwFrB3T-bg?si=z2Krx0fWIakXDZpz
Saturday
Get Outside! Walking outside is such a refreshing boost for both your body and mind. The combination of movement and fresh air improves circulation, increases energy, and supports overall physical health. Being outdoors also reduces stress, enhances mood, and helps clear your mind by giving you a break from screens and indoor spaces. Natural light can improve sleep patterns, while the simple act of moving through nature promotes a sense of calm and well-being. There are endless benefits of being outside and walking, so put on your favorite playlist or podcast and get moving!
Sunday
You made it! Congratulations on finishing out the week. You should be so proud of yourself! You took a small step each day to become 1% better and that is incredible. Every day you chose progress, showed up for yourself, and got 1% better—and that consistency truly matters. Be proud of the work you’ve done and the momentum you’re building. Keep going—you’re creating something powerful.
