Home | Day 4: Yoga for Arms, Pumpkin Energy Balls and Moment of Mindfulness – 7 Day Mind Body Yoga Reset

Day 4: Yoga for Arms, Pumpkin Energy Balls and Moment of Mindfulness – 7 Day Mind Body Yoga Reset

by Heather

Welcome to day 4 of the 7 Day Mind Body Yoga Reset!!! Today I’m sharing a 7 minute yoga for arms workout, a healthy recipe and mindfulness practice. Such a beautiful way to care for our whole selves – let’s dive in!

Catching up? Start here:

Day 4 #7DayMindBodyYoga

Want the day 4 quick view? Here you go! Keep scrolling down this post for more on each item. 

Welcome to day 4!

We’re over halfway through our 7 day yoga reset together – woohoo! I for one, have been loving the quick workouts. We’ve been on vacation at the beach and these 7 minute yoga workouts have been easy to sneak in. Who doesn’t have 7 minutes?

When we’re back home I am meal prepping today’s featured healthy snack recipe. I hope you’ve been enjoying these yummy meal ideas along with mindfulness practices to implement. I truly believe we have to look at our whole being when thinking about health – not just one area. That’s why we focus on the movement, whole food nourishment and mindset work.

Ready to hop into day 4? Here we go!

Day 4 of the 7 Day mind Body Yoga Reset

Here are the deets for Day 4 of the 7 Day Mind Body Yoga Reset! Below I’m sharing a quick 7 minute yoga leg workout, a healthy real food recipe to try and a mindfulness practice to incorporate.

If you’re participating and share on social media be sure to use the hashtag #7DayMindBodyYoga and tag me @fitmamarealfood so I can see you doing this!

7 Minutes of Yoga

This 7 minute yoga for arms workout will leave your upper body feeling so much stronger! You’ll leave this one feeling capable, stronger and so good!

Follow along below or find the video HERE.

Healthy Real Food Recipe

Having healthy snacks on hand when hunger hits is necessary when we’re making healthy food choices. I love these energy balls for my kids after school, or for myself when I’m headed to a workout!

Pumpkin Raisin Chia  Oatmeal Energy Balls

Here’s your healthy recipe to try – Pumpkin Raisin Chia Oatmeal Energy Balls

These pumpkin raisin chia oatmeal energy balls are the perfect grab and go snack! Packed with good for you, real food ingredients, you’ll be energized for your next workout, or to tackle an afternoon with the kids. Bonus, kids LOVE these!

Here’s what you’ll need for your pumpkin raisin chia oatmeal energy balls:

  • almond butter
  • pumpkin puree
  • maple syrup
  • rolled oats
  • raisins
  • chia seed
  • coconut flour
  • cinnamon

Head to the full recipe and make your Pumpkin Raisin Chia Oatmeal Energy Balls

Mindfulness exercise

Stress in our lives can take a toll. For today’s mindfulness exercise I want to you find a place of calm, and take a moment of mindfulness. This can be for 1 minute, 5 minutes, or as long as you need.

I’ve used this in times when I normally would distract myself on my phone… at school pickup. Sometimes I’m 5-10 minutes early and I’ll use that to catch up on social media or reply to emails. However, when I take those 5-10 minutes to just sit and be quiet. To look around and just BE. Whoah, that is powerful.

Give it a try and let me know how it feels for you!

Here is your mindfulness exercise for today: take a moment of mindfulness

Day 4 7 day mind body yoga reset #7daymindbodyyoga

Share your success

I would love to know how day 4 went for you! Remember, use the hashtag #7DayMindBodyYoga and tag me @fitmamarealfood when you share on social media! I’m rooting and cheering for you as we start this new year.

Leave a comment below and share your day 4 success.

Here’s to building healthy (delicious) habits!



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