Choosing to Reset

We have made it to week two of our challenge and in my brain it made sense to add in balance, breathing, and adding protein to our diets this week.

Hopefully you had at least some good walks this past week, you ate more fruit and vegetables and less processed foods. I also hope you drank enough water. Those elements were essential for me to get to the point where I was building stamina and developing good habits because I felt better.

This week I am going to ask you to add 20 minutes of self care to your day in addition to the walking you are doing.

Balance: 10 minutes of balance exercise daily.

Breathing: 3 deep-breathing exercises spread throughout the day (3 minutes per exercise session)

Protein: Eat protein at every meal and aim for at least 20 grams per meal.

Here are sites that I recommend for Balance Exercise;

Forever Fit With Mitch

Grow Young Fitness

We are Lindey Well

Chair.Yoga

Why Work on Your Balance?

Fall Prevention & Stability: As we age, our risk of falling increases. Regular balance training strengthens stabilizing muscles and improves coordination, helping prevent falls and injuries.

Better Posture & Core Strength: Balance exercises naturally engage the core, which supports the spine and improves overall posture—making everyday movements easier and safer.

Improved Mobility & Confidence: Better balance means smoother, more confident walking and movement. It can restore a sense of control, especially in uneven terrain or crowded spaces.

Why Practice Deep Breathing?

Stress & Anxiety Reduction: Deep, controlled breathing activates the parasympathetic nervous system, which calms the mind and body, reducing stress levels naturally.

Improved Oxygen Flow: Deep breathing increases oxygen intake, supporting brain and muscle function, and improving overall energy levels.

Heart & Blood Pressure Support: Regular breathwork can help lower blood pressure and improve heart rate variability—key indicators of heart health.

Why Prioritize Protein?

Muscle Maintenance & Strength: Protein provides the amino acids your body needs to repair and maintain muscle, which is especially important as we age.

Satiety & Weight Management: High-protein meals help you feel full longer and reduce cravings, supporting healthy weight goals.

Cell Repair & Immune Support: Protein is essential for cell repair, hormone production, and a strong immune system.

Beginner-Friendly Balance Exercises (No Equipment)

Tandem Stance (Heel-to-Toe Hold): Stand with one foot directly in front of the other, heel to toe. Hold for 30 seconds, switch sides. Stand near a wall or chair for support.

Single-Leg Stand: Stand on one leg while holding onto a countertop or chair. Try to hold for 20–30 seconds each leg. Progress by using less support over time.

March in Place with Pause: Lift one knee at a time slowly, pausing briefly at the top. Focus on keeping your core engaged. Do for 1–2 minutes.

Beginner Deep Breathing Exercises:

Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 3–5 minutes. Great for calming nerves.

3-2-5 Breathing (for Relaxation): Inhale through your nose for 3 seconds, hold for 2, exhale slowly for 5 seconds through your mouth. Repeat 5–10 rounds.

Hands-on-Belly Breathing: Lie down or sit. Place one hand on your belly and one on your chest. Inhale and feel your belly rise; exhale and feel it fall. Do for 3 minutes.

Here is this week’s printable sheet. It really helped me to have something tangible.

⬆️ Click on the download above to get a pdf of the printable for this week.

We are going to have an expert talk about getting more protein in our diets this week live! More information to come.

Much love to you all friends.

I love hearing from you,

Karen