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20-Minute Tabata #2

20-minute Tabata workout using dumbbells and bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before […]

20-Minute Tabata #1

20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]

Mindful Monday Week 21: Relating to Thoughts as Mental Events

We create meaning from the information we collect through our senses and it is constantly changing and not fact. Recognizing that positive thoughts are linked to positive mindset, and negative thoughts are linked with negative mindset. Identifying the emotions that create those thoughts. source

Bodyweight Basics: Push-up

Bodyweight Basics: Standard Push-up – Plant hands directly under shoulders – Brace your core and tighten your glutes – Flare your elbows out to a 45-90 degree angle – Use your breath – inhale as your lower and exhale as you push up – Modification: Start on the wall at varying inclines, or start on […]

Mindful Monday Week 20: Seeing Thoughts as Thoughts

Thoughts are not facts. Our minds make meaning out of partial bits of information and often don’t reflect a true picture of what’s happening. Our mood has a powerful influence over our state of mind and negative feelings lead to negative thoughts, while positive feelings lead to positive thoughts. source

Bodyweight Basics: Wall Sit

Bodyweight Basics: Wall Sit⁠ ⁠ – Keep back and shoulders flat against the back⁠ – Keep feet hip width apart⁠ – Form a 90 degree angle with knees⁠ – Keep head relaxed and neutral⁠ – Engage core and glutes⁠ source

7-Minute Workout

Quarantine Fitness: 7-Minute Workout All you need is seven minutes and your bodyweight to work up a sweat and boost your metabolism. source

Bodyweight Basics: Plank

Bodyweight Basics: Plank – Plant hands directly under shoulders – Engage your core – Maintain a straight line from the crown of your head to your glutes – Engage your glutes – Maintain a neutral spine – Modification: start from your knees and move up to your toes source

Understanding the DASH Diet Lunch n Learn

The DASH diet stands for Dietary Approaches to Stop Hypertension. The average American consumes more than 3,400mg of sodium a day, though the American Heart Association recommends less than 2,300mg. Reducing our intake, while increasing our intake of whole foods can decrease the risk of hypertension, as well as other chronic illnesses. Come learn what […]

7-Minute Workout

All you need is 7 minutes and your bodyweight to get your sweat on and boost your metabolism! source

Mindful Monday Week 19: Responsive 3 Minute Breathing Space

Using the 3-Minute Breathing Space to respond in a gentle, open way to unpleasant feelings, resistance and tension. Creating a routine of mindfulness practice and of mindfulness being the natural response to these instead of aversion. Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. […]

Bodyweight Basics: Inchworm

Bodyweight Basics: Inchworm – Stand up tall, shoulders over hips – Stand with feet hips width apart – Walk your hands, rolling down vertebra by vertebra – Come to a full out plank, forming a straight line between your shoulders and hips – Engage your core and walk your hands back to your feet – […]

7-Minute Workout (5/12/20)

Based on high intensity interval training (HIIT), periods of intense exercise followed by short recovery has shown benefits similar to longer endurance training in less time. Perform each exercise for 30 seconds at moderate or vigorous intensity, followed by a 10 second rest. Ice skaters – 30 seconds Sumo squat hold – 30 seconds Back […]

Mindful Monday Week 18: Inviting Difficulty in and Working with it Through the Body

Recognizing aversion, identifying personal triggers and cues and choosing to react with openness instead of aversion. Allowing emotions and feelings to evoke body sensations, recognizing them and even if you don’t like them allowing them to be, explore them, have an openness towards them. Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way […]

Bodyweight Basics: Squat

Bodyweight Basics: Standard Squat – Keep your chest up and a neutral spine – Send your hips back like you’re sitting on a chair – Shift your weight into your heels, away from the balls of your feet – Keep your knees behind your toe line – Use a weight to help counterbalance, or add […]

Bodyweight Basics: Donkey Kick

Bodyweight Basics: Donkey Kick – Position hands directly below shoulders – Maintain a neutral spine and pelvis – Keep your hips squared throughout the exercise – Engage your core and your glutei to stabilize yourself – Keep your foot flexed – Limit your range of motion – Use a mini exercise ball to help you […]

Bodyweight Basics: Lunge

Bodyweight Basics: Standard Lunge – Keep your chest up and spine neutral; focusing on a point ahead may help – Form about a 90 degree angle with your knee – Your back knee should just tap the ground – Avoid your knees going past your toe line – Try holding a kettlebell or dumbbell to […]

Bodyweight Basics: Hip Bridge

Bodyweight Basics: Hip Bridge – Keep spine neutral – Lift hips until knees, hips and shoulders form a straight line – Squeeze up with your glutei – Keep your core engaged – Hold at the top and control back down source

Bodyweight Basics: Donkey Kick

Donkey Kick – Keep your spine and pelvis in a neutral position – Keep your foot flexed – Limit your range of motion – Engage your glutei – Use a mini exercise ball to help keep your glutei engaged source

Mindful Monday Week 17: Allowing Things to Be as They Already Are

It’s our reaction to unpleasant feelings and experiences that perpetuates the negative feedback loop and painful, emotional state – not the unpleasant feeling itself. We have a choice: to either react automatically with aversion or to allow the negative feelings, sensations and thoughts to be (even if we don’t like them) and create an opening […]

Bodyweight Basics: Hip Bridge

Bodyweight Basics: Hip Bridge – Keep spine neutral – Lift hips until knees, hips and shoulders form a straight line – Squeeze up with your glutei – Keep your core engaged – Hold at the top and control back down source

Mindful Monday Week 16: 3-Minute Breathing Space & Mindful Walking

Use the 3-Minute Breathing Space to center and focus, and then respond with mindfulness instead of on autopilot to unpleasant feelings. Try mindful walking meditation to bring awareness to body sensations and of muscle movement during something we do every day on autopilot. Try to bring this awareness to walking and other routine activities throughout […]

Bodyweight Basics – Standard Lunge

Bodyweight Basics: Standard Lunge – Keep your chest up and spine neutral – focusing on a point ahead may help – Create about a 90 degree angle – Your back knee should just touch the floor – Avoid your knees going past your toe line – Try holding a kettlebell or dumbbell to improve balance […]

Stress Management Techniques Lunch n Learn

What is stress and what are healthy techniques to manage it? Mindfulness, Meditation, Deep Breathing, Resilience, Gratitude, Binaural Beats, Aromatherapy, Body Movement and more! source

Mindful Monday Week 15: Mindfulness of Breath, Body, Sound & Thought

Recognizing aversion, identify our triggers and relearning how to react and break negative thought and state of mind. Guided Mindfulness of breath, body sound and thought meditation. Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. source

Bodyweight Basics: Standard Squat

Bodyweight Basics: Standard Squat – Keep your chest up and a neutral spine – Send your hips back like you’re sitting on a chair – Shift your weight into your heels, away from the balls of your feet – Keep your knees behind your toe line – Use a weight to help counterbalance, or add […]

Mindful Monday Week 14: Recognizing Aversion

Recognizing aversion and reflecting on how you relate to unpleasant feeling. Relearn and retrain the brain to break the cycle. Finish up with a 3-minute breathing space to recenter yourself. Teasdale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. source

Mindful Monday Week 13: 3-Minute Breathing Space

Using the 3-Minute breathing space to anchor yourself and acknowledge and move forward from negative emotions. Creating an unpleasant experiences calendar to face those unpleasant feelings head on and recognize how they affect you in the moment, and how they affect us when they think back on them later. source

Improving Sleep from A to Zzz Lunch n' Learn

How are sleep and chronic illness linked and how can you improve your sleep? 4-7-8 Breathing Exercise brought to you by The School of Self: https://www.youtube.com/channel/UCmXP7xk1x6lTa0qZ_YJfzSQ source