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When I made a quick post on Facebook to share my plans for the next 30 days, I had no idea it would blow up and receive requests to share details, a tracker, resources, etc…. but here we are!\

Due to a lack of time, I’m going to keep this post short and sweet. If you have questions, you can comment at the bottom and I’ll do my best to answer them all.

This is my practice for the next 30 days. I’ll be tracking my progress and will report back at the end. I realize not everyone has the
time, energy, resources, skills, etc… necessary to do this exactly like I am. Feel free to choose as many (or as few) of the items as you’d like, and go at your own pace!

As always feel free to ask questions or share your own progress/modifications/practices in the comments at the end of the post!

At least 30 minutes of Yoga

Personally, I subscribe to the Green Yogi Online. This was my local studio before it closed due to the pandemic. They’ve got a great
variety of offerings at an affordable price and a 5-day free trial.

At this point, many studios have created online/streaming offerings. Check your local studios and see what they’ve got going on! Also,
there are dozens of different platforms which already existed online before everything shut down.

Personally, I’m going to be alternating between a 30 min and 45 min vinyasa flow class each morning. That’s not as long as typical classes (60-75 min), but is all that I can fit in right now on a daily basis. If you’re just beginning, “Gentle Hatha” or anything labeled “Beginner” might be the best option.

In addition to the morning yoga, Mira and I occasionally do Yin/Restorative or Yoga Nidra (sleep yoga!) in the evenings.

At least 30 minutes of Sun/Walking

The first thing I do in the morning (after taking my AM supplements) is a 10 minute walk outside, making sure to get plenty of sunlight in my eyes. I generally listen to an audiobook during this walk. Currently, that audiobook is The Most Important Thing – Volume 2 by Adyashanti. It’s one of the best books I’ve ever read/listened to on the subject of awareness, awakening, meditation, and
spiritual growth. 

Sunlight first thing in the morning is essential for activating our Cortisol Awakening Response and setting ourselves up for a good night’s sleep the next night. (As much sunlight during the day as possible is the goal… We have the doors/windows open as much as we can!)

The rest of my 30 minutes generally comes during a 20ish minute walk with Mira and Nica (our dog) during my lunch break. 

I also listen to audiobooks when driving (which I barely do any of), in the sauna, and while cooking/doing dishes. All-in-all, I probably get in around 30 minutes/day of

At least 20 minutes of Meditation

A daily meditation practice is part of my “homework” from the 2-year Luminous Awareness Institute training that I’m in. In my experience, it’s also the most powerful thing one can do for their own mental, emotional, and spiritual health. It’s also
a powerful practice to reduce stress, activate the parasympathetic nervous system, and lower inflammation.

I will do occasional longer meditations (up to 60 minutes), but I’ll generally be splitting this 20 minute minimum between an early morning meditation and a before-bed meditation of 10 minutes each.

Loch Kelly and Anna-Lisa Adelberg are both world-renown meditation teachers who are my primary teachers at LAI. They teach a specific style of “Effortless Mindfulness” practice – so most of my meditation focus is currently on that style/technique.

Loch’s books Shift Into Freedom and Effortless Mindfulness break down this technique relatively well, and the companion book for Shift Into Freedom consists exclusively of short guided meditation practices. (That’s what I’m generally listening to in the morning – at night I do a more somatic meditation practice.)

If you’re new to meditation and looking for some basic resources – I’d check out the apps Insight Timer, Calm, and/or Headspace.

There are also infinite guided meditations on Youtube. Some of my favorite teachers on the subject of meditation include: Pema Chodron, Adyashanti, Ram Dass, and Thich Nhat Hanh.

At least 20 minutes of Qigong 

Like the meditation practice, this is part of my LAI “homework” – and something I’ve really come to enjoy doing. Unfamiliar with

Here’s what I borrowed from the internet to define it:

Qigong can be described as a mind-body-spirit practice that improves one’s mental and physical health by
integrating posture, movement, breathing technique, self-massage, sound, and focused intent. There are likely thousands of qigong styles, schools, traditions, forms, and lineages, each with practical applications and different theories about Qi (“subtle
breath” or “vital energy”) and Gong (“skill cultivated through steady practice”).
– National Qigong Association

This is something Mira and I do together after she gets up in the morning. We generally rotate between 3 different short (all appx. 20 minutes) sequences from my teacher from LAI, Mark Tanaka.

Mark is an excellent teacher of Qigong, Yoga, Meditation, and works with individuals to clear energetic blockages, resolve trauma & unhealthy attachment patterns, and much more. He’s a true wizard in every sense of the word.

He also has a YouTube channel, where you can find plenty of free guided Qigong! I’ve now done enough that I can make up my own 20 minute routine… but we like doing his guided sequences.

There are a multitude of free videos online as well. Remember, slower is often better… and the qi (energy) will follow your awareness, so focus is key.

At least 20 minutes of Reading/Learning

I wish I could make this 2 hours/day instead of 20 minutes, but right now – this is all I’ve got! Everything I’m reading/learning at this point relates, in some way, to mental/emotional/spiritual health, trauma, energy, quantum physics, psychology, neuroscience, or something along those lines… 

I do have a habit (which I’m trying to break) of starting/reading multiple books at once, so right now my main book is Waking the Tiger by Peter Levine with The 5 Personality Patterns by Steve Kessler on the side. Both would also be considered “homework” for my LAI training.

Occasionally, I’ll throw in one of many videos or other trainings I’ve got in the queue instead of reading, but most of the time – I’m on the couch under a blanket with a book for 20 minutes.

Write 1 Journal Entry

Again, I’d like to have more time to write… but anything is better than nothing. Journaling is a powerful self-reflective tool that I
utilize to track my own progress and growth. I make quick note of recent victories, challenges, observations, notable occurrences, and make sure to throw in at least a little bit of gratitude of this life I’ve got.

There are many apps, different types of journals (both online and print/bound), etc… and I’ve tried many of them. After all of
that experimentation – a simple notebook is my preferred way to journal.

100 Pushups, Bodyweight Squats, & Kettlebell Swings

Most people wouldn’t guess due to my fairly muscular/stocky build, but I do not enjoy lifting weights, training, the gym, etc… (outside of boxing training – but that’s not an option anymore) It’s always been something I’ve forced myself to do against significant resistance.

We actually have a pretty solid gym setup in our garage, which I’ve used 3 or 4 times in the 3 months it’s been there. This addition to my routine is the one that makes my mind go “ugh….” – but something I definitely need for my (recently turned) 40 year-old body.

Strength training has infinite health benefits – physical, mental, and emotional. I’ll be splitting this up (at least at the start) into four different rounds of 25/25/25 throughout the day. As things progress, I might condense that into two rounds of 50/50/50.

If you can’t do pushups, squats, and have no idea what a kettlebell is…. That’s okay! There are many variations and modifications of these exercises – such as doing pushups against a wall, or squatting/sitting into a chair and using a railing/table to help you stand back up! 

As far as kettlebells go – they’re something I’ve used extensively in the past and enjoy (as much as I enjoy any kind of training/lifting). I’d recommend looking up Steve Cotter, a friend of mine who happens to be one of the world’s foremost kettlebell teachers. He’s got instructional videos for all levels of athlete – and he’s also a great tour guide! (Steve lives in Italy half the year or so – and we met up with him in Genoa when visiting last summer.)

Other Things I’m Doing, More Info, etc…

In addition to everything listed above, which I’m going to be doing daily, I’ve got some other actions, routines, practices, etc… that have made their way into my life.

Red Light Therapy 

I’m currently using the RedRush360 from Red Therapy Co, which is a red light and near-infrared (NIR) device I’ve had for a couple years. I use this on my hands and knees (current locations of pain) as well as for total-body benefits (skin, anti-inflammatory, hormones, etc…)

If you’d like to learn more, watch this webinar. (Special discount for RHT community!) 


I’m currently taking Fibrenza, Lion’s Mane, Glutathione (capsules & nebulizer), Adaptogens (adrenal support), Megaspore, some additional brain supports (history of concussions), Megaprebiotic, H2 Elite Molecular Hydrogen, electrolytes, Megaquinone, Vitamin C, and several liver/detox supports. (history of fatty liver/elevated liver enzymes/hemochromatosis)

Infrared Sauna

We have an infrared sauna from Radiant Health Saunas (watch this webinar for more info) – which I use 2-3x/wk (wish it was daily, but can’t swing it…) for 30 minutes at 140 degrees. The benefits here are numerous – for me, it really just comes down to the fact I feel good and end up much less sore from the yoga/workouts.

Ozone Therapy

Mira and I acquired an ozone generator back in March when the whole pandemic situation kicked off. It’s something we use almost daily in various ways. (Webinar coming soon on this!)

Work Blocks 

I’ve got so much on my plate right now that I had to figure out the most effective/efficient way possible for me to work, without skimping on self-care/sanity. After trying countless different schedules, strategies, methods, etc… I’ve settled on the following schedule (most days): 

  • 6am – 8am – Morning Ritual (Supplements, Walk, Meditate, Write, Read, Yoga, Sauna, etc…)
  • 8am – 10am – Morning time w/ Mira (Includes qigong, breakfast, ozone, etc…)
  • 10am – 2pm – Four 50 minute work blocks w/ 10 minute breaks in between
  • 2pm – 3pm – Lunch break & walk w/ Mira and Nica
  • 3pm – 7pm – Four 50 minute work blocks w/ 10 minute breaks in between
  • 7pm – 9pm – Dinner, family time, relax, etc… w/ 10 minute meditation before bed
  • 9pm – Ready for bed

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