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Checklist
Videos
Introduction Week 6
Beam your Bliss
Burn and Boost
3-Minute Burn and Boost
5 No’s
Guided Meditation
Om-Work
Conscious Up-Level
Joy Journal
Joyful Productivity Sheet
Mind Mapping (re-visit)
Guided Meditation
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CLIFF NOTES
Building a Meditation Practice:
Beam your Bliss
How:
Bring Passion — Mind will start to silent with passion Body is Still
Spine is straight so energy can flow
Sitting cross-legged
Tail-bone tucked
Chest up
Head parallel to earth
When:
Consistency — commit to a certain time AM/PM and commit for amount of time
Relish in the Energy — enjoy your meditation state of being
Journal— post mediation is greatest time to flow
Where:
Consistency— Same place every
day What:
Still the body
Silent the mind
Spirit connect
Life tests you enough. No need for extra tests.
Relish in positivity and gratitude for every single moment.
Mediation
opens the heart
brings forth an abundance of:
energy
love
joy
happiness
connection
Rate yourself (1-10) after mediation and throughout the day:
How neutral am I?
How energized am I?
How joyful do I feel?
How open is my heart?
How happy do I feel?
Checking yourself throughout the day can immediately up level your mood.
I am to be neutral, have an open heart, living with energy, joy and happiness.
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VIDEO CLIFF NOTES
Burn and Boost
Burn old habit patterns, boost your energy and burn calories!
Also remember to exercise the brain:
Try not keeping all phone numbers in your phone.
Pick up a crossword puzzle!
Try memorizing when you have an appointment.
Think about your day in detail, is there anything you can improve pm?
Keep a variety in your workout routine. Add the fun in.
Kayaking
Bike ride
Surf
Dance party in your living room!
Burn and Boost
Quick intervals keep you burning calories for many hours after the workout.
Inhale and open the heart
Right knee to left elbow
Left knee to left elbow
Exhale into seated position for 3 counts
Left knee to right elbow
Forearm plank, hold for 3 counts
Push through feet for 3 squats
Right knee to left elbow
Up to hands, jump/step forward
Seated position for 3 counts
Left knee to right elbow
Seated position for 3 counts
Jump/step back to plank
Forearm plank for 3 counts
3 squats
Hold plank for 3 counts
Up to hands, jump forward
Seated position for 3 counts
Dip hip side to side, 3 on each side
Hold plank for 3 counts
Jump/step back
Down to forearms, plank
or pushups for 3 count
3 squats
Hold plank for 3 counts
Seated position for 3 counts
Runners/mountain climbers, for 3
counts
Jump/step forward
Seated position for 3 counts
3 squats
Seated position for 3 counts
Jump/ step back
Hold plank for 3 counts
Right knee to left elbow
Jump/ step back
Hold plank for 3
Right knee to right elbow
Left knee to left elbow
Right knee to right elbow
Left knee to left elbow
Right knee to right elbow
Forearm plank
Plank for 3 counts
Jump/step forward
Seated positions for 3 counts
3 squats
Seated position for 3 counts
Left knee to right elbow
YAY! Repeat if you wish. Enjoy your day of burning calories!
My 5 No’s
Food gives us energy. The food we put in is the food we get out.
Organic fruits, vegetables, nuts, seeds, herbs and roots.
These are high nutrient dense foods. Food that are high in nutrients and easy to digest give us optimal energy because digestion takes
more energy than anything else in your body.
Meat and processed foods take longer to digest because the body has more to break down.
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VIDEO CLIFF NOTES
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Your body is your best teacher. Listening to how your body responds to the food you eat is the best way to know if it’s something you
should be having.
Sensitivities/allergies to certain foods is common. Pay attention to headaches/stomachaches/irritability, your body may be talking to you.
Rules of thumb:
1. 1 plate of food
2. 1/2 body weight in ounces of water
3. Supplements 3x a day (see nutritionist to see what’s best for you to take)
4. 1/4 of plate protein, 3/4 of plate greens
I have 5 food items that I avoid bringing into the house because I desire to generate the highest amount of energy possible for my day.
Occasionally I will eat it according to the situation.
My 5 No’s
1. No Caffeine
Caffeine increases blood pressure and heart rate
Caffeine’s stimulate properties may produce heartburn, rapid/impulsive speech.
Increases dehydration which results in tiredness, dry mouth, dry skin, headaches and constipation
Sleep is disturbed by caffeine, going caffeine free lowers anxiety 2. No Alcohol
Your liver will rejuvenate, preventing liver disease
Eliminates a cancer risk
Lowers risk of developing heart complications
You simply won’t be poising your body any longer
3. No Gluten
Wheat is difficult to digest, portions of wheat begin to ferment, producing gas
Wheat is a pro-inflammatory agent
Refined wheat has little nutritional value
Wheat is one of the top-eight allergies
4. No Dairy
75 percent of the world’s population us genetically unable to digest milk
Dairy allergies cause sinus problems, ear infections, type 1 diabetes, chronic constipation and anemia (in children)
Clears skin and constipation/diarrhea
Lowers risk of hormone-related cancers
5. No Sugar
No sugar leads to weight loss
Sugar adds no value to your body
Sugar is addictive and effects your hormones
It effects your emotional and mental health
Remember these are my 5 No’s. It’s up to you if you’d like try my 5 No’s and keep in mind your body is your best teacher.
Love your body and feed it well. Take your mind, body and spirit to a place they long to be.
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