Hello my loves,
And now, onto October’s theme~
I have been playing with the idea of a more physical challenge this month after we had a lovely September filled with meditation, which I hope you continue. Here are my thoughts…
Below is a list of seven choices. You select one and commit to a daily practice of at least 15-30 minutes in that arena. If it is your only exercise, or movement, for that day then please practice longer. I encourage you to choose something that you would like to experience improvement in. Is there an imbalance in your body somewhere, a weakness in a specific muscle/area, something you find extra challenging, or just don’t like at all? It is common to lean towards what we already know, or have mastered, instead I want us to go towards the opposite.
Select one of the following:
~YOGA
~CARDIOVASCULAR TRAINING
~BALANCE & COORDINATION
~MUSCULAR STRENGTH
~PHYSICAL THERAPY
~FLEXIBILITY/MOBILITY TRAINING
~BREATH WORK
For me, I might select muscular strength and spend the month focusing on heavier weights, slower movements and be very specific in my training with that intention in mind. Or I might choose cardiovascular training and incorporate a daily hike, a light jog, swim, or something else I don’t normally do. As I type this I realize that both of those will demand more of my body and as I continue to heal from being sick I am reminded that I still need more soft and gentle energy in my daily practice. That being said, I will probably select yoga or flexibility/mobility training. It feels right for me to do more slow, primal movement that opens my body more and helps with inflammation, stiffness, and is calming to the nervous system. See how I shifted in one paragraph? Start an inner conversation with yourself and see what your first selection/s might be and then see what else comes up as you inquire within.
The key is to bring in new modalities of training, focus on areas that you feel need more attention, and stick with it daily; yes, daily. I will be doing it along with you, as I do every month’s challenge. Please reach out if you have questions. I am happy to help you create your month of daily practice. This can be in addition to your workouts with me or you can bring in an extra level of attention to whatever you chose during your sessions with me.
Here are some examples for each.
YOGA
~Sun Salutations-choose a number and practice A & B that many times per day.
~Practice specific poses you find challenging, or love.
~Restorative (gentle & therapeutic), hatha (Vinyassa, flow, power, iyengar, ashtanga, etc.), or yin (longer holds, gentle, less propped then restorative).
~Change your practice daily. Vary between: standing poses, floor poses, arm balances, wall work, with/without props, flowing sequences, static holds…
CARDIOVASCULAR TRAINING
~Trampoline, treadmill, bicycle, elliptical, rower, stair climber, stair climbing, hiking, swimming, jogging, jump rope, walking, indoor/outdoor…
~Please don’t use wearable tech to track your movement (or sleep for that matter).
~Unplug and simply move that beautiful body without harmful EMFs pulsing through you connected to WiFi/Bluetooth
BALANCE & COORDINATION
~Practice with props that create instability such as BOSU or balance pads/boards/balls/etc..
~Practice barefoot
~Single leg poses/exercises
~Brain exercises while movement (Alternate finger movements I have been teaching you in class.)
MUSCULAR STRENGTH
~Weight training-increase your weights and equally slow down your reps. Slow down and fire your muscles with more intention and don’t use momentum.
~Longer plank holds
~Compound exercises such as, push ups in L Pose, while doing dips/tricep push ups place feet up on something or wall, hold weights during lunges, squats, etc.
(Basically make it harder to create more of a weighted load on muscles working.)
PHYSICAL THERAPY
~If there is any area in your body healing from something and/or needing specific attention, use any props you wish to dedicate time daily for the purpose of healing.
~Ball therapy, Theragun, Vyperice, vibrational tools, bands, slow PT exercises
~Reach out if you need specific guidance with your home PT and we can scheduled a session to ground you in a daily practice.
FLEXIBILITY/MOBILITY TRAINING
~Primal movement therapy
~Dance
~Stretch
~Restorative/Yin Yoga
~Anything that encourages large range of motion movements/poses
~Incorporate props if you wish
BREATH WORK
~Wim Hof 30 breaths with holds/three rounds daily, ending in a mediation/rest. (takes approximately 15-20 minutes)
~Practice any breath patters you wish.
~Ending in a meditation is nice after practicing breath work.
~Please reach out if you would like a session. We can customize a breath practice specific to your needs. The attention can be on relaxation, coping with stress/trauma/emotional challenges, detoxing, insomnia, fear, PTSD, etc.
I look forward to going deep with you for the month of October. Share with me what you choose and let’s see what is possible with a daily commitment to our Greatness!