Phase 1 - ATTACK 15-20 min
Warm Up with Aggressive Goal Priming
Binaural Beats set to High Beta (what are binaural beats?) Start video / audio of your choice (I prefer motivational videos in the beginning). Prime mind and start visualizing all of your goals. Welcome all fears and doubts from both the previous day and the current. These guys are always the loudest in the morning. We are going on the offensive in phase 1. I always envision the fears and doubts as if they are little creatures, sleeping comfortably in their beds, just waiting to haunt me. BUT I am up before them, making the first move. Instead of waiting on the fears and doubts to enter, and then coming up with tactics to defeat them, I am coming at them first. Making their life a living hell, and their job damn near impossible. During this phase I am saying my affirmations in parallel. Visit @aggressive_meditation for more details.
Phase 1 exercise examples: HIIT Sprints (what is HIIT? ) Heavy Bag, Speed Walk Uphill, Jump Rope, Stairmaster, Rowing Machine, Burpees
Optional: Keep Binaural Beats on High Beta and move to yoga room or room with mirror. Continue to Power Poses. Keep video / audio of choice playing in headphones.
Quick Tip: Don't be afraid to use your imagination as you start to get your mind and body ready. Example: Pretend you are a boxer backstage warming up before stepping into the ring.
Binaural Beats set to High Beta (what are binaural beats?) Start video / audio of your choice (I prefer motivational videos in the beginning). Prime mind and start visualizing all of your goals. Welcome all fears and doubts from both the previous day and the current. These guys are always the loudest in the morning. We are going on the offensive in phase 1. I always envision the fears and doubts as if they are little creatures, sleeping comfortably in their beds, just waiting to haunt me. BUT I am up before them, making the first move. Instead of waiting on the fears and doubts to enter, and then coming up with tactics to defeat them, I am coming at them first. Making their life a living hell, and their job damn near impossible. During this phase I am saying my affirmations in parallel. Visit @aggressive_meditation for more details.
Phase 1 exercise examples: HIIT Sprints (what is HIIT? ) Heavy Bag, Speed Walk Uphill, Jump Rope, Stairmaster, Rowing Machine, Burpees
Optional: Keep Binaural Beats on High Beta and move to yoga room or room with mirror. Continue to Power Poses. Keep video / audio of choice playing in headphones.
Quick Tip: Don't be afraid to use your imagination as you start to get your mind and body ready. Example: Pretend you are a boxer backstage warming up before stepping into the ring.
Phase 2 30-45 min
Circuit Workout of the Day: Visualize the Fitness Goal
Binaural beats High Beta. Continue with audio / video of choice and mix with music playlist. Shift focus to fitness goal. Select phase 2 workout of your choice here or follow @aggressive_meditation on IG for daily Phase 2 workouts.
Workout example: Lat pulldown machine plus kettle bell swings. Visualize the physiology of what muscles are being worked to start strengthening the mind-body connection.
Binaural beats High Beta. Continue with audio / video of choice and mix with music playlist. Shift focus to fitness goal. Select phase 2 workout of your choice here or follow @aggressive_meditation on IG for daily Phase 2 workouts.
Workout example: Lat pulldown machine plus kettle bell swings. Visualize the physiology of what muscles are being worked to start strengthening the mind-body connection.
Phase 3 5-10 min
Accelerated Meditation with Breathing & Gratitude Exercises
Binaural beats to Theta. Move to sauna or meditation space. Visualize non fitness and fitness goal.
Optional: Leverage Wim Hoff breathing techniques and focus on realigning positive energy while purging negative energy.
Shift to final gratitude phase. Visualize your happy place / goal and reset with gratitude affirmations.
Binaural beats to Theta. Move to sauna or meditation space. Visualize non fitness and fitness goal.
Optional: Leverage Wim Hoff breathing techniques and focus on realigning positive energy while purging negative energy.
Shift to final gratitude phase. Visualize your happy place / goal and reset with gratitude affirmations.
