Meditation: 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.
Early 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!
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!
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.