20150814 – Friday

MOBILITY – ten breath finger crank routine!


MINDFULNESS – consider mindful goal-setting!


Today’s mobility work is a simple finger extension crank while focusing on the breath.

Stuck at a desk or in a boring meeting? This simple routine will reawaken your hands and your mind! Most athletes spend a lot of time flexing the fingers and not a lot of time in extension. Time to give those fingers some love 🙂

By pulling and extending during the inhale, you set yourself up in a strong braced position. By exhaling mindfully when braced, you can release a bit of tension and really feel the crank rather than just going through the motions.

Ten breaths can turn your whole day around!

Today’s mindfulness work is to consider goal-setting!

Dividing possible goals into three distinct categories, we can develop a framework that helps us achieve our plans.

Far goals are the big sexy things– “Lose 50 pounds, run a marathon, get into grad school,” all fall into this category.

Think New Year’s Resolutions that never really get accomplished. This is because we rarely give these goals the support they truly need.

Near goals are the behavior based goals. Things like “I want to run more efficiently, eat healthier, be more mindful in my everyday interactions.”

These are changes in overall behavior, but aren’t terribly quantitative and you can’t really be sure you’ve ever achieved them.

Immediate goals are the habits and routines that build into the near goals, and help you get those far goals. Things like “I will practice running drills everyday, I will eat a homecooked meal everyday, I will create time for a mindfulness practice everyday.”

These are how you get the big sexy goals, but these near goals aren’t terribly sexy. That’s the nature of the beast– in order to do great things, we have to do a lot of boring base work to get there.

This is the first video in a series about goal-setting and building mindful routines. I hope you dig it!

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