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

Yoga:

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

Meditation:

10:00 of meditation at any time today.

Post your experiences, insights, and comments!

 


Daily Practice for 09 Jul 18

10 Jul 18:  Strength and Conditioning

Combo #1 – 3 rounds of:

  • Pull Up X as many as possible with good form – minimum of 5 reps.  Otherwise scale with assisted pull up, lat pulldown or band pulldown
  • SlowMo Push Up X as many as you can do with strict form and full range of motion.  SlowMo means a 3 count on the way down, 3 count on the way up.  Scale by using your knees as needed
  • Sit Up, or alternative of your choice X 20
  • Rest X 1:00 between rounds

Combo #2 – 3 rounds of:

  • Goblet Squat X 15
  • Shoulder Press X 12
  • Bicep Curl X 10
  • Strict Hanging Leg Raise X 10.  If you don’t have a way to hang (Pull Up bar, tree branch, anything will work), do 15 Lying Leg Lifts instead
  • Rest X 1:00 between rounds

Spend 5:00 mobilizing before the workout and an additional 5:00 after your workout.  Wanna join me for a gentle morning yoga practice?  Join me at The Hub in Carmel 9:30-10:30!

 


Daily Practice: 08 Jul 18

Wake early, then:

  • Meditate for 10:00
  • Grab your journal and plan your week ahead.  Be sure to schedule time each day for your Daily Practice.  Most things suggested here can be completed in approximately 30:00, plus 10:00 – 15:00 for meditation and then journal.
  • In your journal, write down where you would like to be in the next 90 days in each area listed below.  Be specific.  Also, set targets that may seem impossible today.  Targets that will require you to become more than who you are today.  List in the following areas:
    • Fitness – what would you like to accomplish in terms of your overall fitness?  If you want to lose body fat, how much?  If you want to achieve a cardio target, such as run a 5K, write it down.  If you want to consistently do the Daily Practice sessions posted here, write it down.
    • Nutrition – What changes do you KNOW you need to make in terms of how your nourish your cells?
    • Relationship – 90 days from now, where do you want to be in terms of your close relationships?  What changes do you need to make with your kids, your spouse/significant other, your parents, your friends?
    • Spirituality – Where do you want to be in relationship to your Spirit, with God?  Do you need to commit to the assigned meditation sessions and journaling?  Do you desire to consistently attend church or spiritual group of your choosing?  Do you need to seek a deeper connection to God, and if so, what does that look like?
    • Career – Whether you own a business, are employed, a student, or a stay at home parent, either way you have a “career”.  Where do you want to be in this realm at the end of 90 days?
  • Now, look at these targets and answer the question, “why” for each of them.  This is key as next week we will begin to explore the “how” of hitting our targets.

Active recovery day or make up a missed session from earlier in the week.

Rest, mobilize, gentle yoga, stretch, walk, eat well and nourish your body, mind and spirit.  A new week awaits… tomorrow.

Share your targets in the comments!  Nothing like posting targets in a public way to help hold you accountable and to ensure you hit a bull’s-eye on your targets!


Daily Practice: 06 Jul 18

Yoga Day!

Yoga for minimum of 30 minutes.  Need ideas?

  • Join me at Cityoga from 10:15 – 11:30am for Heated Vinyasa.
  • Hit a class at a local studio/gym that works for you.
  • 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!  That means you don’t make excuses when it comes to getting it done.  And, it means that I have done EVERYTHING I can to eliminate the excuses you might have.

Questions?  Leave a comment here or send me an email.

 


Daily Practice: 05 Jul 18

Early morning meditation session for 10:00.

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

Spend 15:00 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!  Remember, the BTWG mantra is, “No Excuses!”

Post your comments, insights and experiences!