Daily Practice for 22 Jul 18


Meditate X 10:00.  Journal X 10:00

Active rest day.

On active rest days we move, yet we move in a way which restores our body, mind and spirit.  This could be an easy walk, hike, bike ride, stretching/mobility or very gentle yoga.  Just be sure to recover and be ready for the week ahead.

Daily Practice for 21 Jul 18

Before moving on to the assigned “Daily Practice” I wanted to thank those of you who have emailed, texted, or spoken to me in person to offer your feedback.  It is very humbling to get such positive feedback and to know how many of you are benefiting from these daily posts!

As we continue the journey forward, whether you are a new-comer or been with me for years, I would LOVE to hear from you!  Feel free to email @ chris@bridgingthewellnessgap.com, shoot me a text @ 317-775-9211 or leave a comment here.

Enjoy your Daily Practice.  Have a fantastic weekend and let’s get ready for the week ahead!

Daily Practice:

Make up day or fun activity of your choice X 30 – 60 minutes.  Longer, if you like. 


Daily Practice for 20 Jul 18

Meditation:  Early morning meditation X 10:00, then Journaling for 10:00.

Cardio:  Walk or other activity of choice for 20:00 at an easy to moderate pace.  You should be able to carry on a conversation, meaning you aren’t so out of breath you can’t talk.  Yet, not so easy that you aren’t a little challenged.

Yoga:  Spend a minimum of 20:00 doing a formal yoga session, or join me for my 10:15am Heated Vinyasa class at Cityoga.  If for some reason yoga isn’t an option, at least do 5 sets of as many Push Ups as you can do and 5 sets of 15 Sit Ups.  Then, stretch for 20:00.


Daily Practice for 19 Jul 18

Meditation:  Meditate first thing in the morning for 10:00, then spend an additional 10:00 journaling.  Just write whatever comes to your mind/heart

Strength and Conditioning:

Combo #1:

3 rounds of:

  • Pull Up X max reps possible.  Minimum of 5.  If you cannot do 5 or do not have a way to do Pull Ups, do Lat Pulldown machine or Band Pulldown X 15.
  • SloMo Push Up X 10.  3 count on the way down – 3 count on the way up.
  • Sit Up X 1:00.  If you can’t go the full minute, do what you can.
  • Rest 1:00

Combo #2:

3 rounds of:

  • Squat X 20
  • Row X 15.  Can be done with dumbbells, cable machine or bands.  Don’t have any equipment?  Give these a try!
  • Shoulder Press X 12
  • Bicycle Crunch X 15 each
  • Rest 1:00

Yoga:  Do 10:00 of yoga, stretching, mobilizing, and/or foam rolling.


Daily Practice for 18 Jul 18

Cardio Day – Activity of your choice.

After a good warm up, do the following interval workout:

  • Go hard for 1:00 (8-9 out of 10 with 10 being max effort)
  • Go easy for :90
  • Repeat for a total of 5 rounds
  • More advanced can go for upwards of 10 rounds

Perform a cool down by going easy for an additional 5:00 – 10:00


Spend a minimum of 10:00 doing yoga, stretching, mobilizing, foam rolling, etc.


10:00 of meditation at any time today.

Post your experiences, insights, and comments!


Daily Practice 17 Jul 18

Meditation:  Early morning meditation X 10:00.  Followed by Journaling X 10:00.  Along with what you write, be sure to list 5 people (past or present) for who you feel gratitude.

Yoga:  Formal yoga session today.  Grab a free video online (YouTube has millions).  Or, better yet, join me for my 5:45pm class at Cityoga or snag up one of my yoga audios and get after it.

Daily Practice for 16 Jul 18

Strength and Conditioning:

Combo #1

3 rounds of:

  • Floor Press X 15 each side.  If you don’t have dumbbells or kettlebells, use your exercise bands and just alternate pressing one arm then the other.
  • Mobility Burpee X 10.  This is a standard Burpee except you come down into a Yoga Squat rather than just dropping down and jumping back.  After the Push Up, as you jump forward, come back into the Yoga Squat.
  • Forearm Plank X 1:00.  More advanced can do single leg version, alternating every 15 seconds.
  • Rest as needed.

Combo #2:

2 – 3 rounds (depending on how you feel) of:

  • 1 round of the “Leg Blaster”.  The Leg Blaster consists of:
    • Air Squat X 10
    • Lunge X 5 each leg
    • Jumping Lunge X 5 each leg
    • Jump Squat X 10
  • Kneeling Curl and Press X 15.  Again, you can sub this using a band if you kneel on the band.  Taking the legs wider will make it more challenging as it increases band tension!
  • Boat Pose Hold X 1:00.  If you can’t go the full minute, scale back to what you can do.
  • Rest as needed.


Perform 15 – 20 minutes of dedicated yoga postures or attend a class.  Join me at My House Fitness in Avon for my 6:00 – 7:00pm class!