Embrace Movement: Simple Ways to Boost Your Daily Routine

Embrace Movement: Simple Ways to Boost Your Daily Routine

Embrace Movement: Simple Ways to Boost Your Daily Routine

Hello and welcome to another amazing week! Now that we’ve started our journey into mindset awareness, it’s important to take a few minutes each day to pause, reflect, and meditate. As a New Yorker constantly on the go, I find even a few quiet minutes on the bus or subway can make a difference. Ideally, this would happen in the quiet comfort of your home, but let's be real—that’s not always possible. The key is making the time, rather than overthinking how to fit it in. Sometimes, the doing is more important than the how.


This Week’s Insights

Speaking of overthinking, earlier this week my daughter asked if we could switch up our cycling routine to school. When I didn’t give her an immediate answer, she was upset (keeping in mind she’s still in elementary school where everything is immediate!). After some reflection, I realized I was bogged down in logistics, highlighting how easy it is to get caught up in the "how." Awareness is key—I’ve been observing myself for quite some time, and this mindfulness helps me pull back when I start to stumble.

Movement Matters

This week, let’s talk about movement. Yes, it’s another word for exercise, but it feels less intimidating. Daily movement is crucial, no matter how small. It's become such an integral part of my life that my family and friends aren’t surprised by my spontaneous stretches or activities. For me, movement maintains my mental balance. Others might seek movement for weight management or socializing. Whatever your reason, all movement is beneficial.

Movement doesn’t need to be expensive or structured. You don’t need a gym membership or classes to stay active. This platform is about sharing accessible ideas so everyone can live their best lives. Exercise includes walking, jogging, swimming, yoga, or even dancing in your PJ’s at home to some great music. If it gets your heart pumping, give it a try.

Five Simple Ways to Incorporate Movement into Your Day

  1. Morning Stretches: Start your day with a few simple stretches to wake up your body.
  2. Walking Meetings: Turn your next meeting into a walking meeting. It’s a great way to stay active and productive.
  3. Dance Breaks: Take a 5-minute dance break to your favorite song. It’s fun and gets your heart rate up.
  4. Household Chores: Turn cleaning into a workout by adding some vigor to your chores.
  5. Evening Yoga: Wind down with a relaxing yoga session before bed.


Recipe of the Week:
Energizing Green Smoothie


  • 1 cup spinach
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon honey


  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy your nutrient-packed boost!


Action Steps

  1. Schedule Movement: Add a daily movement activity to your calendar.
  2. Try Something New: Explore a new type of movement or exercise this week.

Share Your Journey: Post about your movement activities on social media and tag us @thewattlecafe and lets inspire others. We’d love to repost your successes and celebrate this journey together.



So, let's embrace movement this week! Whether it's a short walk, a fun dance session, or trying out yoga, every bit of movement counts. Share your experiences and inspire others to join in. Remember, the key is to start and enjoy the process. Remember, wellness is a continuous journey. Stay committed, enjoy the process, and keep moving forward. You've got this. Happy moving!

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