Morning Ritual Week 2

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Week 2:
15 minutes work out or stretching
5 minute guided meditation
Make your to do list
Breakfast


Exercise:
See week 1 for videos on exercise

If you are only following my exercise plan, you are not doing hard enough exercise to take a whole day off.
I give your lighter days but everyday I do my body weight routine and sun salutations. If you are also weight training or doing a lot of cardio you will want to have a day of rest to recover but gentle stretching never hurts.

However, If you are in a lot of pain take a rest day. Every body is different and if you are starting from scratch it can take muscles time to build and adapt.

Meditation:
If you already have a meditation practice continue with it.
If you do not meditate yet, I’ve given a few guided meditations to help get you started.
You can do the same guided meditation all 7 days of this week, if you find one you like more.  
It’s good to get good at one type of meditation, repete the meditations that leave you feeling the best.
You can also do 2 or more of these in the morning if you are really enjoying the.


Reminder you can follow me on instagram for more recipes and tips via stories.


Week 2 Detailed Plan

Day 8:

Exercise:
Neck relaxing exercises
10 Sun salutations
Back and spine stretches
Meditation:
5 minute mindful meditation.
To understand mindfulness a bit more.
Breakfast:
Purple berry smoothie
(make it a smoothie bowl by adding granola after for a more filling breakfast)

Write your To Do list:
Remember only things you can finish today.

Day 9:

Exercise:
Neck relaxing exercises
Body weight routine
10 Sun salutations
Back and spine stretches
30 second plank
Meditation:
5 minute guided meditation.
We often hold stress, this is a guided meditation to help you learn how to release and let go.
Breakfast: Chickpeas on toast

Write your To Do list


Day 10:

Exercise:
Neck relaxing exercises
Body weight routine
10 Sun salutations
Back and spine stretches
30 second plank
Meditation:
5 minute guided meditation.
Today’s meditation is focused on gratitude.
Breakfast: Berry Quinoa Bowl with granola
(I use to eat this daily. Now only weekly)
Write your To Do list


Day 11:

Exercise:
Neck relaxing exercises
Body weight routine
10 Sun salutations
Back and spine stretches
30 second plank
Meditation:
5 minute guided meditation.
A focus on breathing, one of the most important elements of meditation.
Breakfast: Oatmeal Apple smoothie with nut/seed butter on toast
Write your To Do list


Day 12:

Exercise:
Neck relaxing exercises
10 Sun salutations
Meditation:
5 minute guided meditation.
A focus on posture and breathing to reduce your stress.
Breakfast: Coconut yogurt and granola with cubed fruit. (melon, strawberries, bananas, berries, etc.)
Write your To Do list


Day 13:

Exercise:
Neck relaxing exercises
Body weight routine
10 Sun salutations
Back and spine stretches
30 second plank
Meditation:
When you start to get better at meditations, light meditations can be really helpful to mindfully scan your body and release tension at the same time.
Breakfast: Oatmeal pancakes

Write your To Do list



Day 14:

Exercise:
Neck relaxing exercises
Body weight routine
5 Sun salutations
Meditation:
5 minute guided meditation.
This meditation is all about positivity and sometimes when I am feeling down I listen to it to help me focus my energy.
Breakfast: 30 minute breakfast burritos from one of my favorite blogs recipe testing another good blog’s cookbook. (also a beautiful example of ethics in food blogging)

Write your To Do list
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