Daily Practice for 31 Aug 18

Posted: August 31, 2018 | Author: | Filed under: Daily Practice | Tags: | Leave a comment

It’s that time again, boys and girls.  It’s Friday!  And around here, Friday means to get your Yoga practice on!  So, Yoga of your choice for a minimum of 30:00.  This can be a live class, video/audio, or a self led solo practice.  Enjoy!

Daily Practice for 28 Aug 18

Posted: August 28, 2018 | Author: | Filed under: Daily Practice | Tags: , , , , , | Leave a comment

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.

Daily Practice for 27 Aug 18

Posted: August 27, 2018 | Author: | Filed under: Daily Practice | Tags: , , , , , , , , | Leave a comment

Meditation:  Walking meditation for 5:00 at some point today.  If you are new to this practice, keep it simple.  Ideally, perform this outdoors.  Barefoot in the grass is also preferred.  The idea is to simply walk with mindfulness; attention is placed on each footstep as well as being mindful of the breath.

Strength and Conditioning:

3 rounds of:

  • 1 Arm Overhead Squat X 10 each side.  Can be done with a dumbbell, kettlebell, or even an exercise band.
  • Strict Pull Up X as many as possible with good form.  If doing a Lat Pulldown, perform 10 heavy reps.
  •  Kettlebell (or Dumbbell) Swing X 15.  If you don’t have a kettlebell or dumbbell, do Air Squats X 20 instead.
  • Forearm Plank X 1:00
  • Rest as needed.

Rest for 5:00, then…

3 rounds with minimal rest of:

  • Burpee X 10
  • Sit up X 20

Yoga:  Join me at My House Fitness in Avon for my 6:00pm class, or spend at least 10:00 stretching, mobilizing, foam rolling, or a combination of each.

Daily Practice 17 Jul 18

Posted: July 17, 2018 | Author: | Filed under: Daily Practice | Tags: , | Leave a comment

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 16 Jul 18

Posted: July 16, 2018 | Author: | Filed under: Daily Practice | Tags: , , , , , , | Leave a comment

Strength and Conditioning:

Combo #1

3 rounds of:

  • Floor Press X 15 each side.  If you don’t have dumbbells or kettlebells, use your exercise bands and just alternate pressing one arm then the other.
  • Mobility Burpee X 10.  This is a standard Burpee except you come down into a Yoga Squat rather than just dropping down and jumping back.  After the Push Up, as you jump forward, come back into the Yoga Squat.
  • Forearm Plank X 1:00.  More advanced can do single leg version, alternating every 15 seconds.
  • Rest as needed.

Combo #2:

2 – 3 rounds (depending on how you feel) of:

  • 1 round of the “Leg Blaster”.  The Leg Blaster consists of:
    • Air Squat X 10
    • Lunge X 5 each leg
    • Jumping Lunge X 5 each leg
    • Jump Squat X 10
  • Kneeling Curl and Press X 15.  Again, you can sub this using a band if you kneel on the band.  Taking the legs wider will make it more challenging as it increases band tension!
  • Boat Pose Hold X 1:00.  If you can’t go the full minute, scale back to what you can do.
  • Rest as needed.

Yoga:

Perform 15 – 20 minutes of dedicated yoga postures or attend a class.  Join me at My House Fitness in Avon for my 6:00 – 7:00pm class!

 

13 Jul 18

Posted: July 13, 2018 | Author: | Filed under: Daily Practice | Tags: , , | Leave a comment

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!

Yoga for minimum of 30 minutes.  Need ideas?  Hit a class at a local studio/gym, or click HERE to get access to one of my audios from a live class.  Guess what?  One of them is FREE!  Plus you can check out other sessions I’ve recorded that you can purchase.  Remember, the first rule of BTWG is – NO EXCUSES!

Daily Practice for 12 Jul 18

Posted: July 12, 2018 | Author: | Filed under: Daily Practice | Tags: , , , | Leave a comment

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!

 

Daily Practice for 10 Jul 18

Posted: July 10, 2018 | Author: | Filed under: Daily Practice | Tags: , , | Leave a comment

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: 06 Jul 18

Posted: July 6, 2018 | Author: | Filed under: Daily Practice, Uncategorized | Tags: | Leave a comment

Yoga Day!

Yoga for minimum of 30 minutes.  Need ideas?

  • Join me at Cityoga from 10:15 – 11:30am for Heated Vinyasa.
  • Hit a class at a local studio/gym that works for you.
  • Or click HERE to get access to one of my audios from a live class.  Guess what?  One of them is FREE!  Plus you can check out other sessions I’ve recorded that you can purchase.

Remember, the first rule of BTWG is – NO EXCUSES!  That means you don’t make excuses when it comes to getting it done.  And, it means that I have done EVERYTHING I can to eliminate the excuses you might have.

Questions?  Leave a comment here or send me an email.

 

Daily Practice: 03 Jul 18

Posted: July 3, 2018 | Author: | Filed under: Daily Practice | Tags: , , | Leave a comment

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!

Cardio:

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.