Meditation: 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!
Cardio: Pick an activity of your choice – walk, run, bike, swim, etc. Warm up for at least 10:00, then spend 20:00 at an intensity of 7-8 on a scale of 1-10 (10 being max effort). Pick a pace you can sustain the entire time, rather than going hard and backing off.
Yoga: Stretch, mobilize or do a formal yoga session for a minimum of 15:00. Better yet, join me for my “Hot Vinyasa” class at Cityoga from 5:45 – 7:00pm!
Early morning meditation: sit for a minimum of 10:00 and then journal for a minimum of 5:00. Need a topic? List 5 things you love about yourself and why.
Make up day or fun activity of your choice X 30 – 60 minutes. Longer, if you like!
Do something that is play for you – play a sport, kayak (those in the Indy area, did you can rent them at Eagle Creek?), go for a trail run or hike, join your kids at the park for a game of tag or “the floor is hot lava“.
Share your experience and insights in the comments and have an amazing weekend!
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.
Not sure how to meditate? Not sure how to do some of the movements? Hit me up! I am happy to offer guidance and support. Email me (firstname.lastname@example.org), or post a comment below.
Early A.M. meditation: Spend a minimum of 10:00 meditating and a minimum of 5:00 journaling. Do this first thing in the morning. Yes, you can set your alarm 15:00 earlier and get this done. Make it happen!
5 rounds of:
- Cardio activity of choice X :90
- Rest X :90
Your score = shortest distance traveled in a round. For example, if you run, and you cover 500 meters in round 1 through 3, then you cover 450 meters in round 4 and 400 meters in round 5 – your “score” would be 400 meters.
Post your results!
Yoga: Minimum 10:00 of Yoga, mobility, stretching, foam rolling. Or, join me for Hot Vinyasa Flow at Cityoga! 5:45-7:00pm.
Minimum of 10:00
Strength and Conditioning:
4 rounds, not for time 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
- Goblet Squat X 10 as heavy as possible
- Upright Row X 15
- Sit Up, or alternative of your choice X 20
- Rest X 1:00 between rounds
Share your results, expereince or comments below!
Yoga: 10:00 of Yoga, mobility, or stretching. Or, join me at My House Fitness in Avon for Yoga from 6:00 – 7:00pm.