Better Habits, Better Movement

Explore how daily decisions, from phone use at night to evening habits, shape sleep quality and health. Learn to analyze unhealthy habits and replace them with healthier behaviors.

participants take a quick 15-question well-being assessment, identify a focus area, then download and fill the areas of well-being worksheet to guide a three-week reflection.

Identify a focus area from your well-being assessment and map positive actions in circles to improve that behavior over three weeks, such as exercising more, drinking water, and planning meals.

Trace the anatomy of a bad habit loop, mapping cues, cravings, and rewards. Learn to apply a habit loop worksheet to redesign behavior and prevent food driven decisions.

Explore how the basal ganglia links cues and rewards to habit formation, then replace unhealthy behaviors in the same cue–reward loop with almonds and a banana.

Develop your why statement to connect a new habit to intrinsic values, emphasizing internal rewards like self-confidence, energy, and setting a positive example, sustaining the habit for three weeks.

Move daily to boost self-efficacy and confidence through better movement. Balance aerobic and anaerobic exercise using the RPE scale to target sustainable intensity.

Plan your week with mobility, strength, and hit workouts to suit your fitness level. Improve range of motion, build full-body strength with dumbbells, and boost cardio with high-intensity intervals.

Explore how basal metabolic rate drives calories burned at rest, how muscle boosts metabolism, and how high-intensity interval training, neat, and the thermal effect of food shape daily energy.

Engage in daily foam rolling as a recovery workout, using joint movements on the roller, with two to three minute sessions per area after your workout.

Complete the week 1 homework by defining a positive new behavior, track progress with thumbs up or down, and journal nightly on sleep, nourishment, and 30 minutes of physical activity.

Review week one tasks: online well-being assessment, well-being worksheet, habit loop worksheet, focus map, why statement; set daily workout times, document habits with behavior and goal worksheet, and nightly journal.

Engage in this mobility workout to improve every other workout, building strength and mobility in the shoulders, thoracic spine, mid back, and hips; do it at least twice weekly.

This session delivers a full-body warmup and mobility flow, emphasizing hip hinge mechanics, hamstring and glute engagement, shoulder and thoracic spine mobility, and lateral and curtsy lunges.

End your workout with static stretches to lengthen hips, quads, and inner thighs, paired with deep breaths, mobility work for the spine, and a calming child’s pose cooldown.

Begin with a body warm-up—leg swings, hip hinge, glute activation, and lateral lunges—then move to a floor sequence of wrist warm-ups, thoracic mobility, and a plank progression for core stability.

Perform a 30-second interval strength workout alternating upper body and lower body moves with combined lifts using dumbbells, including shoulder presses, squats, deadlifts, curls, lunges, and core bridges and crunches.

Elevate intensity in round two with circuit: shoulder press, front squat, row, deadlift, curls, lunges, chest press with crunch, and abs. Emphasize seamless transitions and heart rate for calorie burn.

Engage in a guided cooldown that includes figure 4 hip stretch, quad and glute activation, gentle twists, forward folds, and mindful breathing to release the hips and lower back.

Engage in a 20-minute high-intensity interval training workout, excluding the warmup. Use the RPE scale to gauge effort and hold each exercise for one minute before a one-minute rest.

Begin with dynamic leg swings and hip hinge to activate the glutes, then open the hips and mobilize the thoracic spine through lunges, side movements, bridges, and a progressive plank.

Do a no-equipment 20-minute hiit workout with diagonal speed skaters, zigzag patterns, and squat lunge kicks to boost endurance and engage chest, shoulders, core, glutes, and quads.

Practice this cooldown to release the hips and spine, starting in a figure 4 pose with a level pelvis, then include twists, forward folds, and kneeling stretches with breathing.

Use a foam roller or ball for an old-fashioned release to keep the connective tissue and muscle fibers pliable and support a full range of motion.

Improve thoracic spine mobility and shoulder function through a roller-based extension sequence, hips and knees work, glute release on a ball, and shoulder and neck mobility drills.

Analyze last week's goal and exercise habits using your worksheet, aiming for an 80 percent thumbs up; if achieved, continue a brand new habit, otherwise reflect and adjust for sustainability.

Select a new habit by using your focus map to choose a weekly focus area, set cues, and build a small, enjoyable habit loop with intrinsic rewards.

Create a seven-day smart goal by applying specific, measurable, attainable, relevant, and time-bound criteria, turning your habit loop into a no-pressure experiment for healthy snacks.

Talk with family and coworkers to build your support network, identify time-saving tasks, and use a confidence ruler to set an attainable smart goal and commit to it.

Follow week two's plan: five days aerobics, two days 30-minute anaerobic cardio, mobility up to three times, strength twice on nonconsecutive days, HIIT one to two times, foam rolling.

Discover how pre workout foods fuel workouts with available glucose. Timing matters: eat 1 to 3 hours before, choosing high carbohydrate, low fat and low fiber foods with moderate protein.

Consume post workout foods within a 30–45 minute metabolic window to replenish glycogen and fuel muscle repair with a 3:1 carb-to-protein ratio.

Identify a new behavior from your focus map, set a smart goal for week two, print the new journal, and track seven days with nightly thumbs up or down.

Recap week two by creating a habit loop, setting a smart goal with family support and to-do lists, then document progress on the behavior and goal worksheet and journal nightly.

Boost performance in workouts with a mobility workout. Build mobility in the shoulders, thoracic spine, mid back, and hips; exercisers should train it twice weekly to maintain range of motion.

Develop hip hinge patterns, posterior chain strength, and core stability through glute-focused lifts, lunges, and roll up, while improving shoulder mobility and thoracic spine rotation.

Perform static stretches at the end of your workout to lengthen the hip and quad muscles, then finish with mindful breathing and a gentle child’s pose.

Kick off your strength session with dynamic warm-ups: leg swings, hip hinge, glute activation, hip opener sequences, thoracic mobility, wrist prep, and foundational planks for balance.

Engage in a dynamic full-body strength circuit with 30-second upper- and lower-body intervals. Link moves like squat-to-shoulder press, deadlift, curls, lunges, bridges, and crunches target glutes, lats, hamstrings, and core.

Push through round two of this strength circuit, increasing tempo on shoulder press and front squats while integrating bent-over rows, deadlifts, lunges, and core work for a higher heart rate.

Engage in a cooldown starting with a figure-4 hip stretch and level pelvis, then a glute and quadriceps release, followed by kneeling and floor stretches for mobility.

Engage in a 20-minute high-intensity interval workout guided by an RPE scale, with one-minute work bouts, one-minute rests, warm-up, and guidance on where you should feel it and prime movers.

Begin with leg swings to warm up the hips, hinge to load the glutes, rotate thoracic spine, add lateral lunges and a plank progression for full-body readiness.

Perform a 20-minute, equipment-free hit workout that blends diagonal speed skaters, squat-lunge-kick patterns, lateral moves, push-ups, planks, and crab walks to build cardio, strength, and mobility.

Perform a cooldown emphasizing figure four hip opens, quad stretch, and mindful breathing with twists to ease the hips, glutes, and spine after the workout.