Daily Practice 17 Jul 18

Meditation:  Early morning meditation X 10:00.  Followed by Journaling X 10:00.  Along with what you write, be sure to list 5 people (past or present) for who you feel gratitude.

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 10 Jul 18

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!

Daily Practice: 07 Jul 18

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!


Daily Practice: 03 Jul 18

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 (chris@bridgingthewellnessgap.com), 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.


Daily Practice for 02 Jul 18


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.