Weekly Meditation

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Focus: Combining functional movements with balance challenges to build core stability and body control

Warm-Up (3-5 Minutes):

• Arm swings and leg swings (10 each)
• Gentle side lunges (5 per side)
• Cat-Cow (5 cycles)

Strength Circuit (12-15 Minutes):

• Chair Pose Hold (30 seconds): Engages the legs and core
• Step-Back Lunges with Arm Reach (10 per leg): Adds balance and dynamic movement
• Plank Shoulder Taps (10 per side): Stabilizes the core and shoulders (can be done from knees)
• Heel Raises with Balance Hold (15 reps): Strengthens calves and improves ankle stability
• Side Plank Rotations (5 per side): Targets the obliques (being on a knee is an option here, too)
• Repeat the circuit 2-3 times

Cool Down (3 Minutes):

• Hamstring stretch
• Standing quad stretch
• Deep breathing in a seated position

Focus: Integrating short bursts of cardio with core-focused exercises for endurance and strength.

Warm-Up (3-5 Minutes):

• March in place with high knees (1 minute)
• Side steps with arm swings (1 minute)
• Gentle spinal twist (5 per side)

Cardio-Core Circuit (12-15 Minutes):

• Mountain Climbers (30 seconds): Quick and controlled for cardio and core
• Standing Knee-to-Elbow Crunch (10 per side): Engages the obliques
• Modified Push-Ups (8-10 reps): Targets upper body and core
• Reverse Lunges with Knee Drive (8 per side): Incorporates balance
• Plank Jacks (20 seconds): Activates the core and raises the heart rate
• Repeat 2-3 rounds

Cool Down (3 Minutes):

• Standing side stretches
• Shoulder rolls
• Reclined spinal twist

Focus: Core engagement and flexibility for improved movement patterns

Warm-Up (3-5 Minutes):

• Seated spinal twist (5 breaths per side)
• Bird-Dog (5 per side)
• Gentle forward fold (hold for 15-20 seconds)

Core Circuit (12-15 Minutes):

• Plank to Downward Dog (8 reps): Builds core strength and shoulder stability
• Dead Bug (10 reps per side): Focus on controlled movements
• Single-Leg Glute Bridge (8 reps per leg): Strengthens the glutes and hamstrings
• Side-Lying Leg Lifts with Hold (10 reps per side): Builds hip strength
• Supine Twist Stretch (hold 10 seconds per side): Releases the lower back
• Complete 2-3 rounds

Cool Down (3 Minutes):

• Child’s pose with side stretch
• Seated forward fold
• Deep breaths in a reclined position

Focus: A blend of strength-building exercises and calming stretches for recovery and balance

Warm-Up (3-5 Minutes):

• Gentle neck rolls (5 per side)
• Seated cat-cow (5 cycles)
• Arm and leg stretches (dynamic)

Strength + Relax Circuit (12-15 Minutes):

• Wall Sits (30 seconds): Builds leg and core endurance
• Bird-Dog with a Hold (5 reps per side): Engages the back and core
• Side Lunges (10 per side): Strengthens legs and improves flexibility
• Superman Hold (20 seconds): Strengthens the lower back
• Downward Dog to Cobra Flow (5 cycles): Engages the core and stretches the spine
• Repeat 2 rounds

Cool Down (3 Minutes):

• Supine twist (hold each side for 15-20 seconds)
• Reclined figure-four stretch
• Deep breathing in child’s pose

Focus: Target the core with functional strength movements and enhance flexibility with controlled stretches

Warm-Up (3-5 Minutes):

• Torso twists (dynamic, 10 per side)
• Standing side bends (5 per side)
• Gentle spinal rolls (5 cycles)

Strength + Flex Circuit (12-15 Minutes):

• High Plank Shoulder Taps (10 per side): Builds shoulder and core stability
• Glute Bridge March (10 marches): Strengthens the glutes and core
• Lateral Step-Out Squats (10 per side): Improves hip strength and mobility
• Reverse Superman (Arms by Sides) (20 seconds): Targets the upper back and posterior chain
• Thread-the-Needle Flow (5 cycles per side): Engages the shoulders and stretches the spine
  Repeat 2 rounds

Cool Down (3 Minutes):

• Seated forward fold with breath focus
• Butterfly stretch (hold for 15-20 seconds)
• Reclined full-body stretch

Focus: Combine strength-building with movements that promote mobility and balance

Warm-Up (3-5 Minutes):

• Wrist and ankle rolls (5 per side)
• Low lunge with a twist (2 per side)
• Dynamic hamstring stretches (standing, 5 per leg)

Strength + Mobility Circuit (12-15 Minutes):

• Elevated Push-Ups (Chair/Low Surface) (8-10 reps): Builds upper body strength with less intensity
• Standing Clock Balance (Tap forward, side, and back on one leg, 8-10 cycles per side): Enhances balance and stability
• Step-Through Lunges (5 per leg): Engages legs and improves coordination
• Swimmer Kicks (Prone Position) (20 seconds): Strengthens the lower back and glutes
• Cat-Cow to Downward Dog Flow (5 cycles): Improves spinal mobility
  Repeat 2 rounds

Cool Down (3 Minutes):

• Reclined twist with a focus on deep breathing
• Happy baby pose
• Relax in savasana with controlled breathing

Focus: Build muscular endurance while incorporating restorative stretches for balance

Warm-Up (3-5 Minutes):

• High knees (light, 20 seconds)
• Side-to-side torso stretches (5 per side)
• Seated cat-cow (5 cycles)

Strength + Recovery Circuit (12-15 Minutes):

• Wall Push-Ups (10-12 reps): Builds upper body strength with minimal strain
• Slow Alternating Step-Ups (Chair/Surface) (8-10 per leg): Strengthens legs and improves balance
• Low Side Plank Hold with Leg Lift (15 seconds per side): Engages the core and stabilizers
• Superman Swimmers (20 seconds): Activates the posterior chain
• Child’s Pose to Cobra Flow (5 cycles): Stretches the spine and opens the chest
  Repeat 2 rounds

Cool Down (3 Minutes):

• Supine hamstring stretch (15-20 seconds per leg)
• Reclined figure-four stretch
• Finish with seated deep breathing

Focus: Grounded, low-impact exercises for building strength and stability with an emphasis on control

Warm-Up (3-5 Minutes):

• Shoulder rolls (5 per direction)
• Seated lateral stretches (5 per side)
• Cat-cow flow (5 cycles)

Strength + Stability Circuit (12-15 Minutes):

• Forearm Plank with Hip Dips (10 dips total): Builds core and oblique strength
• Side-Lying Clamshells (10 per side): Strengthens the hips and glutes
• Wide Squat Hold with Heel Lifts (5 lifts per side): Improves leg strength and ankle stability
• Bird-Dog Reach to Crunch (5 reps per side): Strengthens the back and core
• Prone Chest Opener (Lift arms with palms up, 5-8 reps): Engages the upper back and shoulders
  Repeat 2 rounds

Cool Down (3 Minutes):

• Gentle seated spinal twist (hold 15-20 seconds per side)
• Reclined knee-to-chest stretch
• Relax in child’s pose with deep breathing

Mindful eating helps regulate hunger hormones and prevents overeating. Sit down, savor each bite, and chew slowly. Focus on gratitude for the food and company rather than multitasking or rushing.

Filling up on high-fiber vegetables and lean protein stabilizes blood sugar and reduces cravings for high-calorie options later. Aim to fill half your plate with veggies before adding other dishes.

Dehydration is often mistaken for hunger. Drink water throughout the day, especially before meals, to support digestion and avoid overeating.

Restrictive dieting can backfire, leading to binge eating. Plan to enjoy one or two favorite indulgences guilt-free while balancing the rest of your plate with nutrient-dense options.

Skipping meals to “save room” for a big feast often results in overeating later. Instead, eat balanced, smaller meals leading up to holiday events and dinners to maintain energy and appetite control.

Opt for unprocessed, whole foods like vegetables, fruits, whole grains, legumes, nuts, seeds, and lean proteins. These are rich in essential vitamins, minerals, and fiber.

Include nutrient-packed greens like spinach, kale, Swiss chard, or arugula to soups, stews, smoothies, sandwiches, or as a base for meals.

Aim to "eat the rainbow" by including a variety of colorful vegetables, each providing unique antioxidants, vitamins, and minerals.

Replace refined grains with whole grains such as quinoa, brown rice, farro, or oats. They are higher in fiber, B vitamins, and essential nutrients.

This is a big one - we need healthy fats as I previously mentioned! Use sources of healthy fats like avocados, nuts, seeds, olives, or fatty fish (e.g., salmon, mackerel, sardines) to enhance both flavor and nutrient absorption.

Add chia seeds, flaxseeds, hemp seeds, or crushed nuts to salads, yogurt, oatmeal, or baked goods for added omega-3s, fiber, and protein.

Incorporate fresh or dried herbs and spices like turmeric, ginger, garlic, or cilantro to increase antioxidant and anti-inflammatory benefits.

Replace water with nutrient-rich bone broth or vegetable stock when cooking grains, soups, or stews to add minerals, collagen, and flavor.

Add fermented foods like kimchi, sauerkraut, yogurt, kefir, or miso to meals to improve gut health and enhance nutrient absorption.

Balance your meals with high-quality protein sources such as eggs, legumes, lentils, tofu, tempeh, or lean meats to support muscle repair and overall health.

I made this last week. We have one at home who really doesn't love tomatoes (or ketchup), so this recipe is a win because it is filling and perfect for leftovers. I cannot stress how easy it is to use the instant pot to make weeknight healthy meals without a lot of fuss. I omit the rice/cauli rice and add at the end because I am the only one who likes cauliflower rice. As with most of these recipes, swapping ingredients for some of your favorites is easy. Check this out!

Everyone in the house LOVES these! This is one of those recipes that I have to triple (or quadruple) in order to have enough. Typically each meal I make, I make enough so that there are leftovers. Once in the fridge, I mark with a piece of painter's tape and write the day of the week on it, so we all know when we need to eat it by. These leftovers usually do not make it too long. Also, I adjust by adding a splash of Frank's Hot Sauce (remember I mentioned we like it spicy around here!). Here is the recipe!

This is a great place to start if you have never tried Middle Eastern/Persian food. I love za'atar seasoning - traditionally it consists of ground za’atar, ((The dried leaves of the za'atar plant that have a savory, minty taste, reminiscent of oregano) sesame seeds, dried sumac, (sumac is a bit citrusy, tangy and tart) and salt. I mentioned I like ease on the weeknights and having everything on one pan checks that box. If you are up for trying something new, check this one out!

This is not your mother's cabbage! It takes on a wonderful flavor and texture as it is cooked on the sheet pan. You can ask at the meat counter where you shop to spatchcock (cut in half) if you do not know how to do this yourself. It cuts the cooking time down and still leaves the chicken moist. Bonus that this site has several great chicken recipes! Check the recipe out here!

This recipe quickly became a favorite at our house because my youngest does not like ketchup. If you follow me on IG you will see this in my stories frequently. With my oldest moving back home, I now make a 4 pound meatloaf at one time. It is that good and tastes amazing leftover! You will want to save this one!

We eat a multitude of "Buffalo Chicken" type recipes. We all love spicy, but Frank's Hot Sauce is consumed by the Costco-size bottle around here. This recipe does not disappoint because it is spicy, feels indulgent, and hits the spot on a cooler day! If you are not dairy free you can use cheese that you love and you can also increase the broth and reduce the amount of hot sauce to make it less spicy. Try this one!

I use the Instant Pot many times a week, and soup is a go-to most nights of the week in the fall and winter. If you do not have (or refuse to use) an IP, you can simply cook on the stovetop by bringing the ingredients to a boil and turning down to simmer until the chicken and potatoes are cooked through. I like the texture and flavor of chicken thighs over chicken breasts in any soups/stews so I swap them out. Check the recipe here.

My love of chicken thighs continues with this one. I am a big fan of leftovers and this is a recipe I make often to have extra protein in the fridge. I will chop it up, and make a flavorful chicken salad, top on a green salad, or sometimes just eat cold. You can sub coconut aminos for soy sauce, but it is a healthier swap if you want to make it! Check the recipe here.

This one is a little more involved and might have some ingredients you may not be familiar with. But as you move toward healthier swaps, these are some of the basics you will want to have on hand. This is delicious and a family favorite. Use cauliflower rice as a base and it is instantly a better version than take out! Try it!