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INTRO
Welcome (1:52)
Overview
Intake form
Month One: FUNDAMENTALS OF HEALTH
WEEK 1 - Movement: General Full Body - (8:23)
WEEK 1 - Mindset: Break It Down In Smaller Bits - (4:18)
WEEK 1 - Breathing: General Breathing Meditation - (9:44)
WEEK 2 - Movement: Specific Lower Back - (9:27)
WEEK 2 - Mindset: Graded Exposure - (4:31)
WEEK 2 - Breathing: Diaphragmatic Breathing - (7:34)
WEEK 3 - Movement: Specific Shoulder Neck - (9:08)
WEEK 3 - Mindset: Movement Variation - (4:51)
WEEK 3 - Breathing: Belly Breathing Meditation - (5:25)
WEEK 4 - Movement: How to Sleep? -. (8:04)
WEEK 4 - Mindset: Give Yourself Permission - (5:12)
WEEK 4 - Breathing: Chest Breathing Meditation - (7:23)
Month Two: ADVANCED PRACTICE IN HEALTH
WEEK 1 - Movement: Foam Roller Lower Back - (16:37)
WEEK 1 - Mindset: Trigger - (6:15)
WEEK 1 - Meditation: Three Breathes Meditation - (8:42)
WEEK 2 - Movement: Foam Roller Upper Body - (6:58)
WEEK 2 - Mindset: Consistency - (5:19)
WEEK 2 - Breathing: Longer And Longer Breath - (8:41)
WEEK 3 - Movement: Theracane Lower Body - (16:58)
WEEK 3 - Mindset: Mind/Body And Pain - (7:26)
WEEK 3 - Breathing: Fast and Slow Breath - (7:14)
WEEK 4 - Movement: Theracane Upper Body - (11:31)
WEEK 4 - Mindset: Magnifying - (4:57)
WEEK 4 - Meditation: One Thought Meditation - (6:26)
Month Three: REINFORCING AND ANCHORING YOUR HEALTH
WEEK 1 - Movement: Heels To Toes - (6:31)
WEEK 1 - Mindset: Health vs Fitness - (4:49)
WEEK 1 - Meditation: Writing Therapy - (5:47)
WEEK 2 - Movement: Jump (or almost jump) If You Can - (8:19)
WEEK 2 - Mindset: Social Health - (6:19)
WEEK 2 - Meditation: "Let go” - (7:25)
WEEK 3 - Movement: Frog On Its Back - (6:48)
WEEK 3 - Mindset: Non Judgement - (5:43)
WEEK 3 - Meditation: Empty Your Mind - (6:36)
WEEK 4 - Guidance: Context for Meditation - (5:06)
WEEK 4 - Meditation: Full Body Scan Meditation - (6:59)
WEEK 4 - Guidance: Balance Your Amount Of Stress - (4:53)
BONUS: SPECIFIC LESSONS FOR SOME OF YOU
Movement: Lower Back and You / (13:25)
Movement: Specific Lower Body - (9:27)
Movement: Shoulders and Arms - (13:23)
Movement - Bonus Routine: warm up your spine, lower back and thigh / (3:24)
Mindset: Catastrophizing - (4:55)
OUTRO
Building your care team - (5:49)
As we end the program together, what is next?
Building your care team -
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