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.

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!