Week 1: Gratitude

• This week, we'll focus on cultivating gratitude through daily practices such as journaling, expressing gratitude to others, and focusing on the present moment.
• We'll explore how gratitude can help shift our focus from what we lack to what we have, and how it can improve our mood and overall outlook on life.
• This week, we'll focus on putting our mindfulness practice into action through acts of kindness and compassion towards ourselves and others.
• We'll explore how compassionate action can improve our mood, increase our sense of connection to others, and contribute to a more positive and supportive community.

Week 2: Resilience

• This week, we'll focus on developing resilience through practices such as mindfulness-based stress reduction and cognitive reappraisal.
• We'll explore how resilience can help us bounce back from setbacks, cope with stress and adversity, and thrive in the face of challenges.

Week 3: Forgiveness

• This week, we'll focus on cultivating forgiveness towards ourselves and others through mindfulness practices such as loving-kindness meditation and self-compassion exercises.
• We'll explore how forgiveness can help us let go of past hurt and resentment, reduce stress, and improve our relationships with others.
• This week we will also lean not mindful communication. we’ll focus on improving our communication skills through mindful practices such as active listening and non-judgmental communication.
• We'll explore how mindful communication can help improve our relationships, reduce conflict, and increase our sense of connection to others.

Week 4: Mindful Eating

• This week, we'll focus on mindful eating practices such as eating slowly and mindfully, paying attention to hunger and fullness cues, and being present while eating.
• We'll explore how mindful eating can improve our relationship with food, reduce overeating, and increase our enjoyment of meals.

Week 5: Joy and Playfulness

• This week, we'll focus on cultivating joy and playfulness through mindfulness practices such as laughter yoga, gratitude exercises, and playful movement.
• We'll explore how joy and playfulness can improve our mood, reduce stress, and increase our overall sense of wellbeing.
• This week, we'll focus on developing self-compassion through practices such as self-compassion meditations and self-care activities.
• We'll explore how self-compassion can help us overcome negative self-talk, reduce stress, and improve our overall sense of self-worth and self-esteem.

Week 6: Mindful Technology Use

• This week, we'll focus on developing mindful technology use habits, such as setting boundaries around phone and social media use, and practicing digital detoxes.
• We'll explore how mindful technology use can improve our mental health and reduce stress, while also increasing our sense of connection to others and the world around us.
• This leaves room for more awareness. When we declutter the space in our mind we have more space to tune into increasing awareness of our thoughts, emotions, and physical sensations through mindfulness practices such as meditation, body scans, and mindful breathing.
• We'll explore how increased awareness can help us better understand and manage our emotions, reduce stress, and improve our overall sense of wellbeing.

Workout Protocol

• 4 workouts a week plus a bonus of choice [5 workouts per week] for 6 weeks
• x24 30-45 minute workouts
• 2 levels 
  • Level 1- for a beginner or someone getting back into moving their body after some time off
  • Level 2- for an intermediate to advanced individual that has been doing the fitness thing for a while and is ready to be challenged

Day 1- Upper Body Strength
Day 2- Bodyweight + Flow
Day 3- Lower Body Strength
Day 4- Full Body Metabolic Conditioning
Day 5- Bonus of your choice depending on what your mind and body need
Day 6- Rest
Day 7- Rest