top of page

Day 7 - Sunday the Perfect Day

"Sunday is the perfect day to refuel your soul and be grateful for each and everyone of your blessings."

Saw this quote last night and thought it a fitting given the current situation. Stay safe, lets get through what looks to be a rough week for the country and do what we can to help each other, and maintain some normalcy.

I know from my experience and from the experience of many that I work with on a daily and hourly basis, that our routines are disrupted. We do not realize how pattern driven we are as humans (up to 40% of what we do is habitual) until our typical patterns are interrupted; as anyone that has accidentally gotten of at their work exit on a Saturday drive can attest. Many of us are working from home (if we are lucky enough to have a job where that is possible) our kids home, our spouse are home, and the extracurricular activities that we take for granted are all shut down. This break in the normal routine leaves a void where our habits once worked. In this vacuum we are, whether we realize it or not, forming new habits. Some good ones, others not so good. It is important that we do not leave such habits to chance, we must be intentional.

In Charles Duhiggs book The Power of Habit He talks about a concept called the habit loop. The habit loop is a relationship between a cue or stimulus, a routine, and a reward. The loop is that each reinforces each other building strength through repetition. First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. The cues fall in to one of the five categories; time, location, emotional state, other people, immediately preceding action. Second, there is a routine, which can be physical or mental or emotional pattern. Third, there is a reward which helps your brain figure out if this particular loop is worth remembering for the future.

Charles does an excellent job of providing us with a construct to understand habits and how to leverage habits to our benefit and is worth the read (or listen if you are like me).

The take away is this, take a moment today to look back at the past week. Reflect on the good patterns and bad patterns that you experienced in the day and consider whether those are good or bad habit loops. Recognizing where these habits are forming is half the battle. If you find that you are watching too much TV or grazing in the kitchen (that is me) be intentional about stoping this behavior before it takes hold.

Later I'll share some insights from James Clear's book Atomic habits that really changed the way I think about goal setting and achieving success. James breaks down specific ways in which to break bad habits and start new ones. More to come!

For now, here is your Sunday Workout with Corey and Taylor! I hope you are able to incorporate these home workouts in to your new habits, let us know what we can do to help from a strong habit loop of health.

Sorry about the video quality. Tried something new and didn’t quite workout. But enjoy your Sunday!!

Warm Up

4 Rounds

10/10 Front to Back Leg Swings

10 Cat Cow

5 Sumo Inchworm with push-up and shoulder tap

Strength (Optional)

5 Rounds

10 Jumping squat Lunge Lunge

100m Sprint

Rest 2:00


1 Mile Run

10 Rounds

10 Walking Planks

:30 Wall Sit

1 Mile Run

Weighted Strength

5 Rounds

5 Burpee DB snatch

100m Run


1 Mile Run

10 Rounds

10 DB clean and jerk (5 each arm)

10 Plank pos. Row (5 each arm)

1 Mile Run

Cool down

1:00 Curler stretch (r)

1:00 Curler Stretch (l)

1:00 Pigeon Pose (r)

1:00 Pigeon Pose (l)

1:00 Down Dog with alt heel taps

299 views0 comments


bottom of page