Daily Practice for 31 Aug 18
Posted: August 31, 2018 Filed under: Daily Practice | Tags: yoga Leave a commentIt’s that time again, boys and girls. It’s Friday! And around here, Friday means to get your Yoga practice on! So, Yoga of your choice for a minimum of 30:00. This can be a live class, video/audio, or a self led solo practice. Enjoy!
Daily Practice for 28 Aug 18
Posted: August 28, 2018 Filed under: Daily Practice | Tags: cardio, interval day, intervals, mobility, pranayama, yoga Leave a commentMeditation: Early morning pranayama practice, followed by 10:00 sitting meditation. Not sure of the basic pranayama practice we use around here? Click HERE to reference it from 15 Aug 18.
Cardio: Interval Day!
After a proper warm up, do the following interval workout. Mode of activity is your choice.
- Increase the pace or intensity for 1:00 (about an 8 on a scale of 1-10)
- Go easy for 1:00
- Repeat for a total of 5 intervals
Continue for an additional 10:00 at an easy pace.
Yoga: Join me for my 5:45pm class at Cityoga, otherwise, practice at least 10:00 of yoga, stretching, mobilizing, and/or foam rolling.
Daily Practice for 27 Aug 18
Posted: August 27, 2018 Filed under: Daily Practice | Tags: burpee, forearm plank, overhead squat, pull up, sit up, squat, swing, walking meditation, yoga Leave a commentMeditation: Walking meditation for 5:00 at some point today. If you are new to this practice, keep it simple. Ideally, perform this outdoors. Barefoot in the grass is also preferred. The idea is to simply walk with mindfulness; attention is placed on each footstep as well as being mindful of the breath.
Strength and Conditioning:
3 rounds of:
- 1 Arm Overhead Squat X 10 each side. Can be done with a dumbbell, kettlebell, or even an exercise band.
- Strict Pull Up X as many as possible with good form. If doing a Lat Pulldown, perform 10 heavy reps.
- Kettlebell (or Dumbbell) Swing X 15. If you don’t have a kettlebell or dumbbell, do Air Squats X 20 instead.
- Forearm Plank X 1:00
- Rest as needed.
Rest for 5:00, then…
3 rounds with minimal rest of:
- Burpee X 10
- Sit up X 20
Yoga: Join me at My House Fitness in Avon for my 6:00pm class, or spend at least 10:00 stretching, mobilizing, foam rolling, or a combination of each.
Daily Practice for 22 Jul 18
Posted: July 22, 2018 Filed under: Daily Practice | Tags: active rest, recovery Leave a commentMeditation:
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
Posted: July 21, 2018 Filed under: Daily Practice Leave a commentBefore 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
Posted: July 17, 2018 Filed under: Daily Practice | Tags: meditation, yoga Leave a commentMeditation: 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
Posted: July 16, 2018 Filed under: Daily Practice | Tags: boat pose, floor press, forearm plank, kneeling curl and press, leg blaster, mobility burpee, yoga Leave a commentStrength 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
Posted: July 13, 2018 Filed under: Daily Practice | Tags: 21 days of nothing, medi, yoga Leave a commentMeditate 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
Posted: July 12, 2018 Filed under: Daily Practice | Tags: cardio, mobility, stretching, yoga Leave a commentEarly 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
Posted: July 11, 2018 Filed under: Daily Practice | Tags: bench press, dips, handstand, hanging leg raise, plank walk up, russian twist Leave a commentStrength 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
Bridging The Wellness Gap 