Week Three of 1% Better
It all begins with you.
Monday
Workout — abs and inner thighs
https://youtu.be/ynK2W04mjMU?si=XWkt5VN6YtORM6-H
https://youtu.be/FQO9c51WMGo?si=euh5jFILpykRuADW
Challenge — compliment yourself
Complimenting yourself every day is important because it builds self-confidence and encourages a healthy, positive mindset. When you acknowledge your efforts, strengths, or progress, you reinforce self-worth and regain a sense of accomplishment and gratitude for your body. This daily habit can improve motivation, emotional resilience, and overall mental well-being, helping you approach challenges with greater confidence and self-respect. Try this challenge by complimenting yourself every time you see your reflection in the mirror.
Tuesday
Workout — lower body
https://youtu.be/rma9n_xL1i0?si=G7qAfrM-HyYxNpHy
Challenge — get 8 hours of sleep at the least tonight!
Getting at least 8 hours of sleep is important because it allows the body and brain to rest, recover, and function properly. Even God teaches us in the Bible that rest is important for both physical and spiritual well-being. Adequate sleep improves concentration, memory, and mood, making it easier to learn and handle daily tasks. It also supports physical health by strengthening the immune system and giving the body time to repair itself, helping you feel energized and ready for the day. So often we neglect good sleep and quietly suffer the consequences. That extra 5 pounds you can’t get rid of? Guess what — could be caused by elevated cortisol levels.
Lack of sleep increases cortisol, the body’s main stress hormone, because the body stays in a constant “alert” state instead of fully recovering. When cortisol remains high, it signals the body to store energy, which often leads to increased fat storage, especially around the abdomen. At the same time, poor sleep disrupts hormones that control hunger, increasing appetite and cravings for high-sugar or high-fat foods. Together, higher cortisol levels and hormonal imbalance make it easier to gain fat and harder for the body to use energy efficiently
Wednesday
Workout — arms and abs
https://youtu.be/B-XyUrXEaCw?si=pTU7pN0UE77aJfrP
Challenge — mindful eating
We are hitting on mindful eating again this week because it truly is so important to practice. 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.
Mindful eating is important for weight management or loss because it helps you become more aware of hunger and fullness cues, reducing overeating. By eating slowly and paying attention to taste, portion sizes, and how your body feels, you’re more likely to stop when satisfied rather than eating out of habit or emotion. Mindful eating also improves the relationship with food, supports better digestion, and encourages healthier choices, making weight management more sustainable over time.
Thursday
Workout — full body
https://youtu.be/wKeIK1g6xWk?si=Gtf0IJVjhrQ6oKsI
Challenge — 10-12k steps
Yes, again! You can get used to seeing this challenge every week. I cannot emphasize enough the importance of such simple movement. Walking 10,000 steps a day is important both physically and mentally because it supports overall health and well-being. Physically, it helps improve cardiovascular fitness, strengthen muscles and bones, boost metabolism, and support weight management. Mentally, regular walking reduces stress, improves mood, and can help ease anxiety by releasing endorphins and providing time to clear the mind. Consistent movement like this also improves focus and energy levels, making it beneficial for both the body and the mind.
Friday
Workout — your choice
Challenge — eat three clean meals
It’s time to give your body what it needs! Your body was created to do amazing things, so it is only right that we honor it by providing the fuel that it needs. If you feel sluggish, I can assure you that a whole food swap is likely what you need. Eating clean meals is important because it provides the body with nutrient-dense, whole foods that support overall health and energy levels. Clean eating helps improve digestion, maintain a healthy weight, and stabilize blood sugar by reducing processed foods, added sugars, and unhealthy fats. It also supports mental clarity and mood by giving the brain the vitamins and minerals it needs to function well, helping you feel stronger, more focused, and healthier overall. The faster you eradicate processed foods, the faster your body will begin to crave natural and whole foods.
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 2 miles
Challenge — walk outside for 2 miles
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 three. 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 21 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.
