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SXr1  1 of 6 training phases
The seeds you sow and Your Goals Experience the spirit, mind, and body connection as you read on. Be inspired and get motivated to bring out the best in yourself. Relax and enjoy reading as you learn to personal train from the inside out. 
Carefully watch your thoughts, for they become your words. Manage and watch your words, for they will become your actions. Consider and judge your actions, for they have become your habits. Acknowledge and watch your habits, for they shall become your values. Understand and embrace your values, for they become your destiny. – Mahatma Gandhi
Do you know where your beliefs come from?
The animation above was designed to emphasize the Mahatma Gandhi quote as well as act as a visual meditation. It defines the spirit, mind body connection in a simple way. 
As you read the words decide if the beliefs you have benefit you or hurt you in any way. If you want to make changes, question your  beliefs to understand the repetitive thoughts you have.  Thoughts effect you on a cellular level and form your habits. If you keep repeating the same actions in a negative reactive way, that's a clear sign to redirect your thinking. Meditate on the following quote.
“If you always attach positive emotions to the things you want, and never attach negative emotions to the things you don't, then that which you desire most will invariably come your way.” - Matt D. Miller 
Are you living the life you want? 
If you are not happy with where you are in life then you must first question your beliefs and examine the thoughts and feelings attached to them.  Ask yourself whether what you're doing, the way you're thinking, the way you're acting is helping or harming you. 
When you become more aware of the process that forms your beliefs, you will  become more empowered to manage the direction of your life. Then you will begin to discover better understanding of how your values shape your destiny.
"We shouldn’t judge each day by the Harvest we reap but by the seeds we sow."  – Robert Louis Stevenson
Do You Have Emotional triggers?
Change your perspective and change patterns of self-limiting behavior: Knowing what triggers your limiting thoughts allows you to take the necessary steps to change your behavior.
yoga poster

Turn your face to the sun and the shadows fall behind you.

Yoga Poster

Effective Ways to Control Anxiety
Notice the way your breathing and relax each breath to stay calm and in control. There are many breathing techniques you can try to practice resilience and maintain coherence. When you become more in touch with feelings of appreciation and gratitude, your body transitions to a state of coherence. It shifts into optimal function reducing the body’s normal stress response and its negative effects on the body. Practice controlled breathing techniques and meditation enhancing more feelings of joy every day to manage stress, improve sleep and live harmoniously.
sun salutation
Start with mountain pose in the center, take a few complete breaths as you get grounded and and follow clockwise from the prayer pose on an exhale, Inhale raise arms, exhale fall forward, inhale halfback up, exhale into low lunge,  inhale raise arms, exhale high plank position, then Inhale moving into low plank pose (Chaturanga Dandasana) Exhale into eight parts (10: Ashtanga Namaskara). 
Inhale cobra pose (Bhujangasana). Exhale and push yourself into downward-facing dog Return to equestrian pose (Ashwa Sanchalanasana). Inhale and bring the left foot back into a low lunge. Exhale Entering standing forward bend (Uttanasana) Inhale, move into raised arms pose (Hasta Uttanasana) Exhale, return to prayer pose (Pranamasana) Inhale, come back into mountain pose (Tadasana)
Repeat the sequence with the opposite foot leading the way to complete one round. You may go through as many rounds as you wish to warm up and strengthen the body. 
Tip: The slower you move the more control you will have. First take your time focused on form, then synchronize breathing as you transition smoothly from one pose to the next.

For a detailed session ask the coach

Benefits of Sun Salutation
Become centered and grounded. Practice Sun Salutation asana, (poses) while focusing on the connection of the breath with the sensations of the body flowing through each pose.
Set your intention for the day. Create focus on the days intention beginning with mountain pose (Tadasana) teaches to distribute the body weight, evenly throughout the whole feet, while standing. It is a pose where someone stands firm and erect as a mountain. This pose stretches the body, especially of arms, feet, knees, thighs, chest, shoulders, neck and spine. The gentle stretch in mountain pose also soothes the sciatic nerve, thus, it can help relieve sciatica. 
Gain muscle and flexibility and leave your ego behind. Doing the sun salutation sequence reminds us that we are perfect, even with our “imperfections.” The more you do this series, the stronger and more flexible, and confident you will become.
Boost the immune system and overall health. As your body compresses and lengthens during your series, your body’s organs drink in nutrients while expelling toxins. With each breath in, your cells refresh themselves. Digestive enzymes and hormones awaken as your cells energize. Inflammation decreases as your body finds homeostasis through movement and breath.
De-stress and find inner peace. Practicing Sun Salutation can help you feel stresses melting away and loosening the destructive hold they may have on you. Have freedom from worry and feel refreshed and energized so you may begin your day joyful and renewed.
Warrior Poses - beginner and advanced
The slower you practice each pose the stronger you will become. If you have questions or want more details,  ask the the coach and get personal confidential safe training. 
warrior Poses

Coaching Tools Warrior Poses with Chief Sitting Bull quote excerpt 

Nourish Your spirit, mind and body
Create a balance with your diet by planning your meals ahead. Become aware of body signals from adverse reactions to any food you consume. The more you choose nourishing nutrient dense food, the more nourished, and healthier your body. Be nutrition savvy with nourishing food and try be fit by design portion control challenge.
Prepare for the next training Phase 2 Mastermind & Body Architecture by practicing the "Crouching Tiger Stance below. 
The Crouching Tiger Stance is a more intense version of the side lunge working inner thighs, hips and ankles. 
Practice the pose starting in a horse stance. As you lower toward the floor pay attention to your form; both feet flat throughout move, butt down, back straight, head up. When you reach the extreme position (may not be as low as in picture above) slowly shift position to other side in a fluid motion switching arm positions. Repeat until you no longer can maintain good form.
Ask the coach for more direction or to schedule personal training.
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