Daily Practice for 31 Jul 18

Early morning meditation X 10:00 into journaling X 10:00.

Yoga Day!  If you have been following along these past weeks, you know the drill.  On Tuesday’s we Yoga.  Join me at Cityoga from 5:45 – 7:00pm, hit up another class that works for you, hit me up for one of my Yoga audios, or do your own thing on your mat.

Daily Practice for 30 Jul 18

This week is a recovery week.  If you are new to the BTWG lifestyle, a recovery week consists of taking a week off of from strength training and intervals.  We do, however, emphasize yoga, meditation, quality nutrition and rest.  I also suggest getting body work done, if at all possible.  This could be a massage, self massage, or spending quality time with your foam roller.

So, if your Daily Practice has been strong, I definitely want you to take this as recovery week and follow my suggestions.  If you have missed several workouts, you can go back and follow one of the previous week sessions.

Today is a total rest day.  Enjoy!

Daily Practice for 29 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.  Massage or self massage would be ideal.  Just be sure to recover and be ready for the week ahead.

Daily Practice for 28 Jul 18

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

Daily Practice for 27 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.

Daily Practice for 26 Jul 18

Meditation:  Meditate for 10:00 today.

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:

• Weighted Squat – any style you want.  Examples include:  Banded Squat, Goblet Squat, Back Squat, Front Squat, etc. X 20 at a challenging but doable load
• 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
• Plank hold series:
  • Forearm Plank X :30
  • Side Forearm Plank to right X :30
  • Side Forearm Plank to left X :30
  • Forearm Plank X :30
• Rest 1:00

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

Daily Practice for 25 Jul 18

Cardio Day – Activity of your choice.

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

• Moderate pace for 3:00 (a 7 – 8 out of 10, with 10 being max effort)
• Go easy for :60 – :90
• Repeat for a total of 5 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 24 Jul 18

Meditation:  Early morning meditation X 10:00.  Followed by Journaling X 10:00.  Along with what you write, take time to list 5 things for which you are grateful.

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 23 Jul 18

Today begins Week 4 of the current training cycle.  Next week will be a “de-load” or “recovery” week.  So, train hard as the intensity drops next week!

Meditation:

Early morning meditation X 10:00.

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
• Goblet Squat X 10 as heavy as possible
• Sit Up, or alternative of your choice X 20
• Rest X 1:00 between rounds

Combo #2

3 rounds of:

• Incline Bench Press X 15.  If you don’t have an incline, flat bench is fine.
• Walking Lunge X 10 each side.
• Push Up X as many as you can do with good form.
• Boat Pose X :30.  Work Up to 1:00 if possible.
• Rest X 1:00 between rounds

Yoga:  Nothing formal today.  Spend 5:00 – 10:00 stretching.

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.