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: 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: 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!

Daily Practice: 04 Jul 18

Happy 4th!  Enjoy and celebrate with awareness, especially what you put into your body.

Meditation/Mindfulness:  Spend 10:00 journaling about what you are grateful for on this “Independence Day”.  Feel free to share any insights in the comments section, as well as feedback on your training today!

Combo #1:  

3 rounds of:

• Dips X 10
• Oblique Twist Sit Up X 10 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
• Plank Walk Up X 1:00
• Reverse Curl Up X 15 – 20
• Rest for 1:00

Combo #3:

2 round of:

• Shoulder Press X 10
• Handstand Hold X long as you can, working up to 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.
• Oblique Twist Sit Up – If Sit Ups are not appropriate for your back, or other reason, modify with Oblique Twist Crunches.
• 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

Finish the session with 10:00 of stretching.

New Payment Option for BTWG

Happy Saturday!!

For those of you in the Indiana, I trust you are getting outside today to enjoy the sunshine and natures vitamin D.  I, for one, am heading out for a run as soon as I send this note along to all of you.

As you know, a couple weeks ago I announced that registration for the Winter 2017 round of Bridging the Wellness Gap is open until January 31st.  I would LOVE to have you join us!  Yet, based on some of your feedback, I’m learning that the tuition is an obstacle – be it the initial tuition of $349 or an inability to pay it all up front.

Trust me, I understand.  From it’s inception, I wanted BTWG to be a “No Excuses” program, and a big part of that was to eliminate excuses people often have for transforming their lives.  With that, I never wanted the tuition to prevent someone from joining the program.

So, here’s what I decided to do AND I hope this removes any financial obstacles that have prevented you from pulling the trigger and joining us.

1. I lowered the tuition for EVERYONE who pays in full to $249, rather than $349!  That price stands until registration closes on January 31st.  AND, you save $50 by paying in full rather than installments
2. If you prefer to make payments, the tuition is $299, however it will be divided into two installments.  1/2 is due the day you join, the other 1/2 is due six weeks from the day you join.

Sound good?  Ready to jump in the deep end and join us?  If so…

Not entirely sure what BTWG is or want to learn more about the program?  Feel free to hit me up with questions and check out the website:  www.bridgingthewellnessgap.com

Namaste,
Chris

Join the Winter 2017 BTWG NOW and Save $100!

Happy New Year!

To kick off 2017 in the best way I can think of, I am excited to announce that I just opened the doors for you to join us for the Winter 2017 class of Bridging the Wellness Gap (BTWG)!!

I first shared this news yesterday with my Subscribers and now I’m passing it along to the rest of the world.  It’s really exciting to see that people are already signing up in the first 24 hours of the announcement.  Little gets me more fired up than people who know what they want, toss their fears, inhibitions and excuses aside and jump into the deep end of the pool.  Thus, I’m rewarding those who pulled the trigger already AND I’m rewarding the next 10 people who sign up.  It’s easy, just don’t over think it and jump.  Do it now and save $100 on your tuition!

For those who may not know, BTWG is my twelve-week wholistic wellness program that I created in 2004.  It has since evolved into a comprehensive and effective program for transforming your health, fitness, and well-being.  What makes the program so special is its unique approach which includes training for your body, mind, AND spirit.  This is boot-camp for your life and it can touch you on all levels, not just the physical.

BTWG Goes Virtual!! 

For the first time ever, BTWG is a 100% online platform.  This means you can participate in BTWG regardless of geographic location or time zone.  As long as you have access to the internet, you can join us!

Karie not only transformed her outer appearances, she transformed her inner world as well.  “BTWG changed my life.  It not only gave me life skills and tools that I had been missing all these years, but it allowed me to holistically transform from the inside out.  I feel like a new person with a new lease on life!”  

In BTWG you will get twelve weeks of workouts that include strength & conditioning, cardio training, yoga, and meditation.  It also includes nutritional guidance, group support, and support from me, and opportunities to meet up with other BTWG “Recruits” in your area!

For those who are familiar with the program or who have participated in the past, here are a few new additions that may inspire you to join us for the upcoming class:

• Updated training manual
• Updated workouts
• Virtual group meetings, so you can join us from anywhere!
• Meetings will be recorded so you can view them later if you cannot attend the live session

Be Well,
Chris

BTWG Returns in Spring 2017!

Prepare yourself for the transformative journey of a lifetime.  BTWG returns in February 2017 and, trust me, it will be better than ever.

New for 2017:

• 100% web-based program.  Now, you can participate in BTWG regardless of geographic location.  If you have access to the internet, you can participate in BTWG!
• New twelve week format!  With the revamped BTWG program, your commitment to the program is still twelve weeks, with a new twist.  The first eight weeks involve weekly group meetings where the final four weeks do not involve group meetings and offer a little less support.  This gives you a chance to work the program somewhat “solo”, yet still supported before finishing the twelve weeks
• Updated training programs.  In the twelve years since it’s inception, BTWG has continued to grow, evolve and become ever more beneficial.  The training programs for 2017 reflect the next stage in evolution.

Are you ready to begin your BTWG journey and finally embrace a quality life of heath, fitness and well-being?  Then click the button and let’s do this!