New Year, New Routine
Get started on your health and wellness journey with Schnucks. Throughout January and February, Schnucks and our partners will provide you with resources to help make fitness a part of your routine and gradually build new healthy habits. Come back each week to check out new content!
WEEK 1
It's time to get moving. Getting a combination of different workouts will give your body the strength, balance, and activity it needs. Mix and match the different workouts to find the right fit for you.
SUNDAY
Rest Day
Recovery is key to help muscles rest and rebuild. Sunday's are perfect rest days and are great for meal prepping and planning the upcoming week.
MONDAY
Mindful Moments
Join Simiya in a guided meditation centered around Alternate Nostril Breathing. This practice can help to balance your attention and create focus.
TUESDAY
Crossfit with Corey
Get your heart rate up by joining Coach Corey From Xtra Mile for a workout you can do at home.
WEDNESDAY
Walking Wednesday
Get to stepping with a 30 minute walk! Sign up for the Schnucks Step Challenge to keep you motivated all winter. Be sure to enter your Schnucks Rewards phone number to be eligible for exclusive offers and rewards points.
THURSDAY
Get Active
Can't go to the gym or would rather exercise at home--no problem! Club Fitness offers virtual fitness classes as part of their membership. Make time for yourself and try it out today with this week's Intervals Class led by Club Fitness instructor Kim. For more great Club Fitness workouts at home or at the gym check out their membership details.
FRIDAY
Simply Magazine
Be sure to fuel your body with a well balanced diet of lean proteins, whole grains, fruits, and vegetables. Start by choosing three meals and two snacks. Check out these healthy recipes for inspiration.
SATURDAY
Step it Up
New to exercising? The YMCA has great tips for beginners on how to get started. Set your plan and don't forget to log your steps in the Schnucks Step Challenge.
WEEK 2
Exercising with someone helps keep you on track. Find an accountability buddy to work out with you, could be a friend or your entire family. Get healthy together!
SUNDAY
Rest Day
It's rest day! Plan out the week and find an accountability partner to increase your success.
MONDAY
Mindful Moments
Join Bryna to find a quiet moment in your day to get in touch with your 5 senses.
TUESDAY
CrossFit with Corey
Use these 5 tips from Coach Corey at Xtra Mile to get started on or compliment your fitness journey.
WEDNESDAY
Walking Wednesday
Don't go at it alone this week--grab a friend or a family member to step it up with you in the Schnucks Step Challenge. Create a team and work towards a walking goal. Walk for 30 minutes and see who can get the most steps.
THURSDAY
Get Active
Yoga is for everyone--even kids! Check out this 30 minute family friend yoga class led by Simiya from YogaBuzz.
FRIDAY
Simply Magazine
Get the whole family prepping and cooking with you using these nutritious recipes. Making and enjoying meals as a family brings everyone together. Start with Fajita Friday--we're making it a thing.
SATURDAY
Step it Up
Finding the time and the motivation to work out can be tough, but it can be even harder if you're a parent. The YMCA has great tips to overcoming fitness barriers as a parent and make exercising a regular part of your routine.
WEEK 3
Now that you are getting into a groove, try picking up your pace and challenging yourself to do a little bit more. Make sure to follow the proper techniques shown by our fitness experts to minimize injuries, strengthen and tone.
SUNDAY
Rest Day
Remember to plan at least one rest day each week to prep for the week and allow your body to recover.
MONDAY
Mindful Moments
Join Donna Rae as she leads a simple mindfulness practice on self-compassion. Showing yourself kindness can make a big difference in your day.
TUESDAY
CrossFit with Corey
Get your heart rate up by joining Coach Corey from Xtra Mile for a 30 minute at home workout.
WEDNESDAY
Walking Wednesday
Now that you've mastered 30 minute walks, time to step it up! Challenge yourself to go 15 minutes longer today to help you unlock the next Milestone in the Schnucks Step Challenge.
THURSDAY
Get Active
Grab your hand weights and join Stacy from Club Fitness for a 30 minute HIIT (High-Intesity Interval Training) workout. No hand weights, no problem--grab a filled water bottle or other household item to increase resistance and get active today!
FRIDAY
Simply Magazine
Including protein in your diet is important for repairing and strengthening muscle tissues. Choose high-quality proteins like dairy, soy, eggs, meat or fish to include in meals and snacks. Check out these high protein recipes to meet your daily needs.
SATURDAY
Step it Up
Don't let the weather slow you down! Here are a few tips from the YMCA on how to stay active all winter.
WEEK 4
It's important to remember to take care of yourself and that goes beyond rest and recovery. Find some time for self care and enjoy something you like to do--write in a journal, take a bath or read a new book. You deserve it!
SUNDAY
Rest Day
Rest day is the perfect time to practice self care. Set aside an hour for me-time and then get your week all planned out.
MONDAY
Mindful Moments
Join Simiya as she guides a 3-part breathing exercise to help calm the central nervous system and improve focus. This practice can be done sitting down, standing up or even laying down in bed.
TUESDAY
CrossFit with Corey
Increase energy and keep from feeling stiff with these mobility tips from Coach Corey at Xtra Mile.
WEDNESDAY
Walking Wednesday
It's the halfway mark--keep up the good work! Try something new this week with a 30 minute walking meditation. Make sure to log your steps for the Step Challenge as you go.
THURSDAY
Get Active
This 45-minute movement practice with Elle is led completely from a chair. It's great for anyone who needs the support of a seat, doesn't have a ton of room to practice, and/or is just looking for something gentle on the joints.
FRIDAY
Simply Magazine
Read up on how to get the best quality sleep and be fully rested to take on the day. Sweet dreams!
SATURDAY
Step it Up
Make stetching a part of your daily routine and incorporate some of these pre workout stretches before you exercise today. Don't forget to log your steps for the Step Challenge!
WEEK 5
Create an environment in your home that encourages prioritizing your health. It sets you up for success and builds healthy habits for the entire family. Get active, find quiet time and get cooking in your home kitchen.
SUNDAY
Rest Day
It's rest day! Creating a plan and putting it into place is the first step to creating a healthy home environment.
MONDAY
Mindful Moments
Enjoy a cup of coffee (or tea) with Elle for a few Mindful Moments to begin your week.
TUESDAY
CrossFit with Corey
No gym? No problem! Find items around your house to step up your fitness game with these tips and exercises from Coach Corey at Xtra Mile.
WEDNESDAY
Walking Wednesday
After your 30 minute walk, check out YogaBuzz's virtual Restorative Yoga Retreat. Get free access with code WINTERWELLNESS good now through March 31, 2021.
THURSDAY
Get Active
All you need for today's yoga class with Melissa from Club Fitness is a great attitude and a mat if you have it. Namaste.
FRIDAY
Simply Magazine
Make your plate look like a rainbow--the more colors, the better. Check out these tasty recipes full of color and flavor!
SATURDAY
Step it Up
Whether you have 5 minutes or 30 minutes--there is always time to squeeze in a quick cardio workout. Check out these tips from the YMCA on how to make the most out of the time you have.
WEEK 6
Work up a sweat and try something new. Stepping out of our comfort zone could lead to a new healthy habit. Increase your steps, add or increase weights in workouts or add repetitions to get your heart pumping towards a healthier you--all ways to step it up a notch!
SUNDAY
Rest Day
Rest up! Challenge yourself this week with an extra cardio workout or increase your mediation time.
MONDAY
Mindful Moments
Join Donna Rae as she leads this brief Loving Kindness Meditation. Focusing on self care, take time to intentionally practice feelings of love and kindness for yourself and other beings.
TUESDAY
CrossFit with Corey
Get your heart rate up by joining Coach Corey From Xtra Mile for a 30 minute at home workout.
WEDNESDAY
Walking Wednesday
Take a 30-minute walk or jog and then take a look back at where you started and see how you have improved from a few weeks ago. Your journey to health continues one step at a time.
THURSDAY
Get Active
Enjoy a 45-minute yoga practice, with 30 minutes of gentle movement followed by 15 minutes of deep relaxation in restorative yoga poses lead by Elle from YogaBuzz. You might enjoy having a chair, some blocks, blankets, pillows or cushions nearby.
FRIDAY
Simply Magazine
Get out of your dinner rut and challenge yourself to try something new. Maybe it's a new cooking technique or ingredient. Check out Simply Schnucks Magazine for more healthy ideas.
SATURDAY
Step it Up
February is National Health Month-- a great reminder to take care of your heart. Check out these 10 tips on having a healthy heart from our partners at the YMCA.
WEEK 7
We are almost two months into our fitness journey, the point where behaviors become habits. Celebrate your journey to total wellness.
SUNDAY
Rest Day
Enjoy your rest day, or if you're feeling up to it, add in another workout from an earlier day.
MONDAY
Mindful Moments
Practice some mindful movements by exploring the six movements of the spine with Elle. Integrate this guided activity into your day for a quick wellness break.
TUESDAY
CrossFit with Corey
Get your heart rate up by joining Coach Corey From Xtra Mile for a 30 minute at home workout.
WEDNESDAY
Walking Wednesday
Before of after your 30 minute walk, add in a yoga stretch class with Erica from Club Fitness. Don't forget to log your steps in the final few days of the Schnucks Step Challenge.
THURSDAY
Get Active
Join trainer Christina from Club Fitness for a quick strength based workout. Getting a combination of strength and cardio workouts throughout the week is recommended for overall wellness.
FRIDAY
Simply Magazine
Drinking enough water and fluids throughout the day is another way to keep yourself healthy. Tired of drinking plain water? Check out these tips for other healthy beverages.
SATURDAY
Step it Up
Looking for a new challenge? Increase your momentum from the Step Challenge and start training for a marathon with these tips from the YMCA.
WEEK 8
As you head into the final week, remember that this all started with a few small changes. Keep it up and see where you'll be in 6 months.
SUNDAY
Rest Day
Keep up the good work! Now that you have gotten in the habit of setting up your week full of fitness, wellness and healthy eating continue the journey. Challenge yourself to keep these healthy habits going all year long.
MONDAY
Mindful Moments
Connecting breath to movement can be a powerful way to get grounded in the present moment. Start your week off with this short movement meditation led by Bryna.
TUESDAY
CrossFit with Corey
Don't stop now! Get inspired to continue on your fitness journey with these tips from Coach Corey at Xtra Mile.
WEDNESDAY
Walking Wednesday
Just because the Schnucks Step Challenge is over, doesn't mean you should stop stepping! Continue your momentum and go for a 30 minute walk today.
THURSDAY
Get Active
In this guided 45 minute basic yoga practice, Simiya shares gentle, meditative movements to help the body stretch, relax and rest.
FRIDAY
Simply Magazine
You've done an amazing job joining us over the past two months to find healthy habits to include in your weekly routine. Continue to use these resources so you can Eat Good to Feel Great.
SATURDAY
Step it Up
Interested in getting back to the gym but want to see what is available? Check out this virtual tour of the YMCA to get the inside scoop on all they have to offer without leaving your house.
Fitness partners
Club Fitness
Club Fitness works with people from all walks of life to achieve their individual health and fitness goals — no matter their shape, size, age, experience level, schedule or budget. No matter if you are looking to go to the gym or workout with virtual videos from the comforts of home, they make fitness totally accessible to every BODY. Try a few of their expert led classes in our weekly workouts or go to their website to get a free 3-day pass to check out what they offer members at their facilities.
CrossFit Xtramile
CrossFit is a series of exercises that train different muscle groups while working at high intensity levels. The goal is to gain capabilities across sports and training as opposed to specializing in one.The CrossFit Xtramile team of coaches is here to help you improve your quality of life and achieve your personal goals all while learning the proper and safe ways to move. Through their expertise you will gain easy tips and go through guided workouts to get your heart rate pumping.
YMCA
More than a gym, a pool, or a place for fitness, the Gateway Region YMCA allows members to experience a sense of belonging that can't be found anywhere else! From in-person classes, a family friendly environment, in-app wellness tools and virtual personal training sessions, the Y has a little bit of something for everyone. Check out the great tips on improving your daily workout from the YMCA each week!
Yoga Buzz
Yoga Buzz is a non-profit organization with a mission of building connections across St. Louis, on and off the mat. They honor that yoga is much more than a physical exercise; it is a path of holistic health and wellness for the body, mind, and soul. The vision of Yoga Buzz is to support a healthy and balanced St. Louis, created by individuals and communities who spark social change. By providing education of yoga that is accessible, trauma-informed and centering social justice and cultural appreciation, Yoga Buzz strives to shift the perception of what yoga is, what it looks like, and who yoga is for. Include yoga in your weekly practice to increase your strength, flexibility and balance.
