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- Day 2: Keeping the mind quiet for 5 minutes.
Learn methods to quiet the mind and stay connected to your breath (5 minutes is longer than you think!)
- Day 4: Breathing techniques
Today we will learn some simple breathing techniques you can use everyday depending on what type of energy you are looking to create or tone down.
- Day 5: 10 Minutes of Meditation
Today we up the anti with 10 minutes of meditation, connecting our mind and body—We will learn how to keep our minds quiet and focused.
- Day 6: Introduction to Visual Meditation
Today you will be guided through a 10min visualization meditation. We will take a trip to our cabin in the woods and enjoy a soak in the natural hot springs.
- Day 9: Accessorizing Your Meditation
Today we will learn how to use additional tools (crystals, oils, sound bowls) to enhance our mediation practice
- 🏝 Rest
Even an express workout requires a recovery day. Skipping rest days is the fast track to injury, don’t do it!
- 🚀 The Tabata
The powerhouse of all HIIT workouts is the tabata sprint. Pick any exercise that you can safely dial up the intensity instantly with. Sprints, jumping rope or a stationary bike all work. Do your regular warmup. Exercise at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes). Cool down. A 4-minute workout might seem like a joke, but if you’re doing it right, you’ll feel like you just ran a marathon.
- 🥗 Rest
While you’re resting, treat yourself to a fresh salad. A healthy diet filled with fruits and veggies will make your workouts better and leave you feeling energized.
- 🧘♂️ Sitting Meditation
Time: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍
- ✅ Mindfulness Check
How was your mindfulness today? Mindfulness is about momentum,. Keep building on success, even if you were mindful for 5 minutes today, that’s your foundation for tomorrow!
- 🧘♂️ Sitting Meditation
Time: 15 minutes You can use the timer on your phone, but don’t forget to turn off notifications so you don’t get distracted. Keep it simple! Start with a quick scan of your entire body and relax each body part as you bring it to mind. Follow your breath as you breathe in and out. When distracting thoughts arise, don’t get discouraged or follow them. Return to the breath. That’s it 👍
- ✅ Mindfulness Check
How was your mindfulness today? Mindfulness is about momentum,. Keep building on success, even if you were mindful for 5 minutes today, that’s your foundation for tomorrow!
