Daily Practice for 22 Jul 18

Meditation:

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 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.

Yoga:

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!

 


13 Jul 18

Meditate for 10:00 at any time today.  Not sure how to meditate, or struggling with consistency in your practice?  Check out my “21 Days of Nothing Challenge“!  If you are a beginner I will guide you through a simple meditation practice along with support over the course of the 21 Day challenge.  If you have experience with meditation but lack consistency, this challenge is a fantastic way to make that happen and to be accountable!  What is the “21 Days of Nothing Challenge”?  Click HERE for details and get started NOW!

Yoga for minimum of 30 minutes.  Need ideas?  Hit a class at a local studio/gym, or click HERE to get access to one of my audios from a live class.  Guess what?  One of them is FREE!  Plus you can check out other sessions I’ve recorded that you can purchase.  Remember, the first rule of BTWG is – NO EXCUSES!


Daily Practice for 12 Jul 18

Early morning meditation session for 10:00 followed by Journaling X 10:00.  In your journaling time, just free flow and write whatever comes to your heart and mind.  Step back from wanting to control what you write or from filtering what you write.  Just flow…

Cardio – activity of your choice X 30 minutes at a moderate pace.  Something you can sustain without stopping, yet it’s challenging.  Think of a solid “6-7” on a RPE scale of 1 – 10.

Spend at least 5:00 on stretching, mobility work, or foam rolling.  Don’t think you have time in your day?  Do this while you are watching TV, first thing in the morning (just before your meditation session), or before getting into bed.  Just get it done!

 


Daily Practice for 11 Jul 18

Strength and Conditioning

Combo #1:  

3 rounds of:

  • Dips X 10
  • Plank Walk Up X 1:00
  • Russian Twist X 15 each side
  • Rest for 1:00

Combo #2:

3 rounds of:

  • Bench Press or Incline Bench Press if you have an incline bench) X 15
  • Upright Row X 15
  • Handstand X as long as you can, working up to a max of 1:00
  • Strict Hanging Leg Raise X 10 – 15
  • Rest for 1:00

Scaling options:

  • Dips –  If you cannot do at least 10, or don’t have access to a dip station, do Bench/Chair Dips instead.
  • If you don’t have a place to perform Hanging Leg Raises or they are too challenging for you to complete at least 10, do Lying Leg Lifts X 15 instead
  • Handstand Hold – Use a wall as needed.  If Handstand is not appropriate for you, hold Downward Facing Dog and shoot for a 1:00 hold