Welcome!

31 Days of Movement & Mindset

I am so excited that you have joined my challenge! What a great way to kick off the new year, and I’m very grateful to be part of this journey with you! Check out my intro video for a detailed overview for the challenge and Week 1 here. Stay tuned every Friday here and in your e-mail with each week’s challenge Action Items + more!

WEEK 4 & 5 VIDEO!

Challenge Rules:

Do “Start Strong” & “Take Time”.

“Level Up” is OPTIONAL

Tag me on Social @betinagozo & #TrainWithBetina to motivate others and for a chance to win prizes!

THAT’S IT!

See INTRO + WEEK 1 VIDEO & WEEK 2 VIDEO & WEEK 1/2 ACTIONS here

WEEK 3 VIDEO!

I AM SO PROUD OF HOW FAR YOU HAVE COME! Even if you weren’t able to complete every single day, to commit to something and take ACTION is great!

Check in with yourself and ask what has worked, and STICK WITH THAT.

Week 3 Theme: Try a Holistic Movement Routine

LUWU quick hit (Strength)

Start Strong:

Level Up (optional):

ALL THREE LUWU quick hit

Take Time:

Sun before screens OR NO screens within 2 hours of waking AND mantra practice

LUWU quick hit (Strength)

Start Strong:

Level Up (optional):

ALL THREE LUWU quick hit

Take Time:

Sun before screens OR NO screens within 2 hours of waking AND mantra practice

LUWU quick hit (Conditioning)

Start Strong:

Level Up (optional):

ALL THREE LUWU quick hiit

Take Time:

Sun before screens OR NO screens within 2 hours of waking AND mantra practice

LUWU quick hit (Conditioning)

Start Strong:

ALL THREE LUWU quick hit

Level Up (optional):

Take Time:

Sun before screens OR NO screens within 2 hours of waking AND GRATITUDE practice

LUWU quick hit (Mobility)

Start Strong:

Level Up (optional):

ALL THREE LUWU quick hit OR a follow along OR white board workout

Sun before screens OR NO screens within 2 hours of waking AND GRATITUDE practice

Take Time:

LUWU quick hit (Mobility)

Start Strong:

Level Up (optional):

ALL THREE LUWU quick hit OR a follow along OR white board workout

Sun before screens OR NO screens within 2 hours of waking AND GRATITUDE practice

Take Time:

LUWU quick hit (Your Choice!)

Start Strong:

Level Up (optional):

ALL THREE LUWU quick hiit OR a follow along OR white board workout

Sun before screens OR NO screens within 2 hours of waking AND GRATITUDE practice

Take Time:

Week 5 Theme: Celebrate your wins!!

Do a workout with me*! first thing in the morning or right after work

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Start Strong:

Level Up (optional):

Add in 10 minutes of stretching & mobility

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Do a workout with me*! first thing in the morning or right after work

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Start Strong:

Level Up (optional):

Add in 10 minutes of stretching & mobility

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Do a workout with me*! first thing in the morning or right after work

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Start Strong:

Level Up (optional):

Add in 10 minutes of stretching & mobility

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Week 4 Theme: Check in and do what feels right

Move in any way for 10 minutes first thing in the morning or right after work

Start Strong:

Level Up (optional):

Try a workout with me*!

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Move in any way for 10 minutes first thing in the morning or right after work

Start Strong:

Level Up (optional):

Try a workout with me*!

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Move in any way for 10 minutes first thing in the morning or right after work

Start Strong:

Level Up (optional):

Try a workout with me*!

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Move in any way for 10 minutes first thing in the morning or right after work

Start Strong:

Try a workout with me*!

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Level Up (optional):

Take Time:

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Do a workout with me*! first thing in the morning or right after work

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Start Strong:

Level Up (optional):

Add in 10 minutes of stretching & mobility

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Take Time:

Do a workout with me*! first thing in the morning or right after work

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Start Strong:

Level Up (optional):

Add in 10 minutes of stretching & mobility

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Take Time:

Do a workout with me*! first thing in the morning or right after work

*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!

Start Strong:

Level Up (optional):

Add in 10 minutes of stretching & mobility

Sun before screens OR No screens within 2 hours of waking AND mantra/breathing/gratitude practice

Take Time:

Your Downloads

Printable Calendar - Weeks 1-4

Accountability Calendar

Print this off, and use this to mark off your daily moments of movement & mindfulness!

Instagram Story Accountability Check List

Download these and share your progress and don’t forget to hashtag #TrainWithBetina

Weekly Daily Movement & Mindset Actions

Download these and save to your phone if you don’t want to log into the website every day! #TrainWithBetina