January Week 1

 

Monday

This class is a nice mix of yoga movement as well as some strengthening drills. We will take this sequence at the end of the month and watch how much we have improved! Some things to take note of outside of your number of pushups/sit-ups are your mobility, flexibility and balance. Make notes in your journal about how all of this movement feels!

Class: Test your Baseline (Yoga and Strength)

Challenge: Hydrate! Drink 8 glasses of water today

Tuesday

This is all about the abs! We are going to start to building endurance in our abdominal muscles, Take breaks if you need to! This is a challenging practice, and is designed to wear out your rectus abdominis, in other words it should be hard :)

Class: Core Express: Endurance for the rectus abdominis

Challenge: Start or end (or both!) your day by writing down 5 things you are grateful for from 2020. Post it somewhere you’ll see frequently over the next few days.

Wednesday

Grab a set or two of weights and get ready for a full body blast! This high intensity interval class has options for wherever you are today, and coach Ash is an incredible motivator!

Class: High Intensity Interval Training- Full Body

Challenge: Take 5 minutes out of your day to find a quiet place in your home or office and just breathe. Set a timer on your phone, close your eyes and notice how this feels. We will work on breathwork later in the week so simply observe yourself and your thoughts as you find stillness.

BONUS CHALLENGE: Follow us on instagram (flowfit_yoga_fitness) and like us on facebook (flowfit) so we can tag you in posts and spread the love! You can find likes to both accounts at the top of our website pages!

Thursday

Beginner is ALWAYS a relative term. If you are super new to yoga, you won’t know all these poses and thats ok! Thats how we all start. Move at your own pace, take breaks and modify as needed. Class is slightly longer today so give yourself a little extra time for practice. Where we place the weight in our bodies can make all the difference in how a posture feels, and even the effectiveness in some cases. We’ll explore that today.

Class: “Beginner” Level Yoga

Challenge: Do something for yourself today, small or big. Maybe its sleeping in, having some chocolate or anything else you might desire. Think about what will make you happy and then execute!

Friday

A great way to connect deeper with the ideas of grounding. Do it once, or do it daily!

Class: Meditation

Challenge: Get your heart rate up for 5 minutes. My personal favorite way? Dance it out!

Saturday

It is important for us to work our fast twitch muscles and in yoga we do very little of that. Get on your mat, all you'll need is 20 minutes for this cardio blast.

Class: Explosive Power, fast twitch muscles and cardio

Challenge: Back to 8 glasses of water because sometimes we are less focused on drinking water on the weekend!

Sunday

Grab a strap and take 20 minutes to stretch it out after all your hard work this week! This class is a great follow up for sculpt or HIIT. Flexibility and strength go hand in hand. Keep the balance by adding restore into your practice each week.

Class: Restore your lower body. A relaxing and gentle class to end your week.

Challenge: Journal about what week 1 felt like. Write a little or a lot but take some time to reflect on your first week.

 
 

Mantra of the week:

‘My small decisions add up to big changes.’