Week Two of 1% Better
It all begins with you.
Monday
Workout — arms and abs
https://youtu.be/Z1qdhhJjFRo?si=S1fb9zQag3z7HIIB
Challenge — 30 minutes no distractions
Spending 30 minutes a day with no distractions gives your mind room to breathe. When the noise of notifications, conversations, and obligations fade, your thoughts can finally settle and clarity has the space to come in. In that quiet space, creativity begins to flow naturally, not forced or rushed, and ideas surface that might otherwise be buried under constant stimulation. Those uninterrupted minutes become a daily reset—small in length, but powerful in helping you move through life with intention.
Tuesday
Workout — lower body
https://youtu.be/rma9n_xL1i0?si=G7qAfrM-HyYxNpHy
Challenge — 1 mile walk in silence
This challenge ties in with the previous day. Spending time avoiding distractions can be extremely difficult at first. Your mind is currently trained to pick up the phone and reach at any notification. We are stopping that and taking control. Turn the notifications off, silence your phone, and get moving. Not only is a walk outside a powerful form of movement for your body, but it also helps the creativity flow. Walking with no distractions allows your mind and body to move in quiet harmony. Without music, phones, or conversations pulling your attention away, your thoughts can wander, process, and settle naturally. This simple act creates space for reflection, problem-solving, and emotional balance, often bringing clarity where there was confusion.
Wednesday
Workout — glutes and abs
https://youtu.be/Q1AAWKbDnRw?si=sQhQzKlUOyLhsPvl
Challenge — mindful eating
Mindful eating is essential because it builds awareness of how food fuels both the body and the mind. When overeating becomes habitual, it often kills consistency in the gym—energy drops, motivation fades, and workouts feel heavier than they should. Taking control is powerful. It reinforces discipline, strengthens self-trust, and creates momentum that carries into training and every other area of life. It really is simple. When you are almost full — stop eating. If you are not hungry — stop snacking! Listen to your hunger cues and lean into what your body needs.
Thursday
Workout — upper body
https://youtu.be/6gI9Tt0Di6A?si=robRfGY7gzwz-tdb
Challenge — no sugar
Cutting sugar out offers immediate and lasting benefits for both the body and the mind. Energy levels become more stable, crashes and cravings fade, and focus improves throughout the day. Over time, the body becomes more efficient at using real fuel, supporting better workouts, recovery, and overall health. Beyond the physical changes, removing sugar builds discipline and control, proving that you can break habits that once felt automatic and replace them with choices that truly serve you.
Friday
Workout — your choice
Challenge — stretch your body
Stretching is a simple practice with powerful benefits for both physical and mental well-being. It improves flexibility, reduces muscle tension, increase blood flow, and helps prevent injury by keeping the body balanced and mobile. Regular stretching also supports better posture and recovery. Beyond the physical, it encourages mindfulness, helping you slow down, reconnect with your body, and move through daily life with greater ease.
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
Workout — walk
Challenge — walk outside
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 week two. You should be so proud of yourself! You took a small step each day to become 1% better and that is incredible. If you have been here since week one, that is 14 days that you have now dedicated time to better yourself. That’s amazing! 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.
