THE ART OF STRENGTH DEEP DIVE
September 2023 Cohort
READINESS TRAINING (5-weeks)
THE ART OF STRENGTH DEEP DIVE
Coaching Call 1 – TASTE
Use this week to explore TASTING life, with the intention to improve your choices around food and drink, as well as, people, places and things!
Coaching Call 2 – TOUCH
Use this week to explore TOUCHING life to focus your attention.
TOUCH has two directions: touching something or someone, and being touched by something or someone. And, they happen simultaneously.
Coaching Call 3 – SMELL
Use this week to explore SMELLING life
with the intention to understand what’s essential in right-for-you preferences.
You are trying to discover ways to adjust the essence of punishing disciplines
so they’re transformed into disciplines of delight!
Coaching Call 4 – SIGHT
Use this week to explore SEEING life.
SIGHT is our greatest motivator. If it isn’t vanity that motivates us to step-up our game it’s keeping up with the Jones, or our competitors and client’s evaluation of our last performance!
Practice SEEING without judgment or criticism; and instead, with interest and discernment.
Coaching Call 5 – SOUND
Use your sense of SOUND to focus your attention on personal AND interpersonal change. Environmental SOUNDS provoke reactions that range from familiar comforts to startling jolts! Deliberate SOUNDS provoke the same reactive range. The difference is one’s intention.
Use SOUND to Explore Shape Shifting as you learn to separate: Physical Sensation, Emotional Experience & Mental Knowledge.
MIND BODY STRENGTH TRAINING (5-weeks)
Coaching Call 6 – ENERGY
We are stepping into Phase 2: The Art of Strength: Mind Body Strength Training!
It’s time to bring the meditative experience of sensing deeply into aligning your whole self––body, mind, spirit. And, this wholeness begins at your CENTER. Focus this week on how your abdominals and breath support every movement you make, in and out of your workOUTS and workINS.
Coaching Call 7 – Neutral Alignment
Aligning your Central Plumb Line into Neutral Alignment makes you an energetic antenna. This antenna is a collective of five Energy Centers that connect you to your goodness––the pureness– that flows through you. Your Central Plumb Line is a current of Source energy that fuels your strength.
Notice outside-in thinking––expectations and judgments––then, deliberately transform it to inside-out feeling––curiosity and realizations––by returning your outward performance focus inward toward supporting Neutral Alignment.
Coaching Call 8 – Yin & Yang Opposition
When you stay awake to Neutral Alignment you begin to FEEL it as the separation between right and left sides, front and back sides, and contracting and releasing muscles of your body. This central separation creates two equal sides for creating BALANCED movement.
This BALANCE of force is the Tao Theory of Yin & Yang, and is what keeps you aligned as an energetic antenna in motion. This week pay attention to when and where this BALANCE is thwarted by tension, momentum, and over or under-working.
Coaching Call 9 – Psyche-Muscular Blueprint
This week we’re focusing on self-analysis and self-development through the BodyLogos Psyche-Muscular Blueprint and the body’s five basic expressions.
Witnessing your physical reactivity is the same as witnessing your emotional reactivity, when applied to the Psyche-Muscular Blueprint. This witnessing is a form of choosing yourself. Practice choosing yourself multiple times a day. It’s a muscle that needs to be exercised.
Coaching Call 10 – Consistency
This week we focused on how to use an 80/20 percent rule, in and out of your workOUTS, for CONSISTENT meaningful change in your life. I introduce the Four C’s––four lifestyle conditions––needed to maintain deep connection with your Self.
WELLNESS TRAINING (5-weeks)
Coaching Call 11 – Heart Opening
Heart Opening WorkOUT!
In regard to your HEART, What would YOU like to Transform?
Where does this feeling live in YOUR body? What Alignment Changes need to happen to shape shift this feeling?
Mentally Align with a NEW preferred Belief that supports that alignment change.
WorkOUT:
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- Seated Breathing Exercise – slow
- Guided Meditation
- Seated Breathing Exercise – fast
- Warm up/Abs – Standing Abs (wk1 warmup)
- Seated Row (wk1) Counter-Action focus
- Seated Triceps Kickback (wk1)
- Standing Shoulder Rotations (wk2)
- Standing Chest Press (wk2)
- Back Lung (wk2)
- Hamstrings/Chest Stretch (wk4 modified) – seated at computer
- Body Journey (wk2)
- Seated Breathing Exercise – slow
Coaching Call 12 – Gut Centering
Gut Centering WorkOUT!
In regard to your body, What would you like to heal?
What Alignment Changes need to happen to support the area?
What misaligned belief may be attached to the condition? Discern what NEW Belief would support your alignment change.
WORKOUT
- Keep on Truckin’ Warmup (wk5)
- Low Abdominals (wk3) – SOCKS – led in & out w/heels
- Dead Lift (wk2) – stand on band
- Posterior Side Lateral (wk2)
- Twist and Bang (wk2) Square hips
- Standing Inner Thigh (wk2) – SOCKS – Feet together squeeze & pose’
- Calves (wk2) – SOCKS) – Relieve w/ankles together/ball
- Calf Stretches – upper & lower
- Body Journey 1 (wk1)
Coaching Call 13 – Mind Melting
Mind Melting WorkOUT!
In regard to your Self-Judgment, what would you like to change?
Where does this feeling live in your body? What Alignment Changes need to happen?
Mentally Align with a NEW Belief that supports that posture!
WorkOUT:
- Lying Breathing Exercise – slow pelvic tip for low back release
- Lower Ab / Upper Ab / Lower-Upper Ab Crunches – (wk1)
- Hamstrings / Buttock Superset – (wk1) counter-action focus
- Shoulder Width Pull – (wk1) experience shoulders’ width
- Standing Side Laterals – (wk1) standing on band / counter-action focus
- Standing Biceps – (wk1) standing on band with hammerhead grip / counter-action focus
- 4-Stretch seated
- Body Journey 4 – (wk4)
Coaching Call 14 – Releasing Control
Michael’s WorkOUT!
In regard to releasing control to find more comfort in your life, what would you like to change?
Where does this feeling live in your body? What Alignment Changes need to happen?
Mentally Align with a NEW Belief that supports that posture!
WorkOUT:
- Shortstop Position Breathing Exercise – slow pelvic tip for low back release
- Uplifting Cardio Warmup – (wk3)
- Standing Low Abdominals – (wk5) – crunch into and stretch out of abdomen
- Hamstrings / Buttock Superset – (wk1) action & counter-action focus
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- Sit Back Shoulder Stretch – kneeling on floor
- Kneeling Toe Stretch
- Straddle Stretch
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- Stimulated Hip Stretch (wk3)
- Body Journey 5 – (wk5)
Coaching Call 15 – Attract What You Want Peacefully
Caryn’s WorkOUT!
In regard to creating more fun and freedom for a more peaceful life, what would you like to change?
Where does this restricting feeling live in your body? What Alignment Changes need to happen?
Mentally Align with a NEW Belief that supports that posture!
WorkOUT:
- Explosive Squats Warmup – (wk2)
- Abdominals – (wk4) stretch from crow to feet
- Back / Buttock Superset – (wk4) Use support in buttock exercise initially
- Inner Thigh / Shoulder Superset – (wk3) Keep pinkies on the floor in shoulder exercise
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- Open inner thighs fully for a deep stretch
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- Triceps / Hamstrings – (wk4) Keep elbows tight to the body in triceps exercise
- Allowing Muscle Isolation Stretch – (wk3)
- Body Journey 3 – (wk3)