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Mindfulness: 60 Seconds of Calm Every Day
It’s time to Practise Relaxing
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Strange, isn't it? Something so easy and beneficial has become incredibly challenging for many of us. Relaxing, sitting still, practising mindfulness - these simple acts have somehow become daunting tasks in our busy lives.
The Challenge of Stillness
Watch people, watch yourself. It's hard. If we're not doing something, if we're not distracted, we start to feel uneasy. This is where mindfulness can play a crucial role.
A Simple Mindfulness Exercise
I often give clients a simple task:sit for 60 seconds a day and "just be." This mindfulness practice aims to reduce cortisol levels and gently bring them into the parasympathetic nervous system. The looks I get when I hand out this task are priceless. People think I'm mad until they try it.
The Importance of Relaxation
Relaxing is key to vitality and longevity. Mindfulness and relaxation have no downsides. However, as they don't come easily to many of us, they must be trained.
For most, it must be consciously trained, which may sound counterintuitive, but it makes perfect sense.
Planning for Relaxation
Plan relaxing time into your days and weeks. Incorporate various mindfulness tasks:
1. Reading can be very relaxing, though some material can be more thought-provoking and potentially stress-inducing.
2. A gentle walk can be very relaxing and bring other benefits, but the intensity and timing are key to achieving the desired positive effect.
3. Breathing exercises, both ancient and new, promote our shift into the parasympathetic nervous system and enable us to relax.
The list of mindfulness tools goes on, and all have their place.
Finding Your Path to Relaxation
The key is to figure out what works best for you and at what time of your day and week. Relaxation and mindfulness are such crucial parts of your overall health that they deserve priority in your life.
It's time to practise. Embrace mindfulness, find your calm, and transform your daily life with just 60 seconds of intentional relaxation.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.
GYMNASTICS
This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!
HYROX
Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.
MOBILITY
With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.
PURE STRENGTH
On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts. Wednesday will be our final week of Banded bench presses and banded rows.
WEIGHTLIFTING
Weightlifting this week, we will be working on the squat snatch with a spicy complex. Perfect session to complement mainline’s OHS work.
.jpg)
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - RAK HM
https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/
Sunday - DCS Half Marathon
Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).
15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq
18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm
Start time: 05:59 am
Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 400s at a 8/10 effort, each with a 60 second rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.
Saturday
Time: 6:29am
Location: TBC
Session: RAK Half Marathon
Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.
Sunday
Time: 05:59am
Session: Long Run
Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99
There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.
.jpg)
Monday:
Strength:
A) DB Bench Press
B) Standing DB Bent Over Row
Conditioning:
18 Min AMRAP
8 thrusters
Half Park Run
8 thrusters
Rest 1 min
Tuesday:
Strength:
A) Romanian Deadlift
B) AMRAP Romanian Deadlift 20% of Top Set
Conditioning:
Every 5 mins x 6 alternate between:
A: 400/325m Row
12 Alt KB Hang Clean
10 Burpees To Target
B: 400/325m row
20 American KB Swing
10 Burpees To Target
Wednesday:
Strength:
A) Pull Ups
B) Hollow Holds
Conditioning:
12min AMRAP
3 Bar Muscle Ups
6 Alt DB Overhead Reverse Lunge
9 Toes to Bar
Thursday:
Strength:
A) Power Snatch
B) Overhead Squats
Conditioning:
4 rounds for time
30 wall balls
20 deadlift
15-box jump-over
Friday:
Strength:
A) Hand Stand Push Ups
B) Bear Hug Sandbag Holds
Conditioning:
A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!
Strange, isn't it? Something so easy and beneficial has become incredibly challenging for many of us. Relaxing, sitting still, practising mindfulness - these simple acts have somehow become daunting tasks in our busy lives.
The Challenge of Stillness
Watch people, watch yourself. It's hard. If we're not doing something, if we're not distracted, we start to feel uneasy. This is where mindfulness can play a crucial role.
A Simple Mindfulness Exercise
I often give clients a simple task:sit for 60 seconds a day and "just be." This mindfulness practice aims to reduce cortisol levels and gently bring them into the parasympathetic nervous system. The looks I get when I hand out this task are priceless. People think I'm mad until they try it.
The Importance of Relaxation
Relaxing is key to vitality and longevity. Mindfulness and relaxation have no downsides. However, as they don't come easily to many of us, they must be trained.
For most, it must be consciously trained, which may sound counterintuitive, but it makes perfect sense.
Planning for Relaxation
Plan relaxing time into your days and weeks. Incorporate various mindfulness tasks:
1. Reading can be very relaxing, though some material can be more thought-provoking and potentially stress-inducing.
2. A gentle walk can be very relaxing and bring other benefits, but the intensity and timing are key to achieving the desired positive effect.
3. Breathing exercises, both ancient and new, promote our shift into the parasympathetic nervous system and enable us to relax.
The list of mindfulness tools goes on, and all have their place.
Finding Your Path to Relaxation
The key is to figure out what works best for you and at what time of your day and week. Relaxation and mindfulness are such crucial parts of your overall health that they deserve priority in your life.
It's time to practise. Embrace mindfulness, find your calm, and transform your daily life with just 60 seconds of intentional relaxation.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - RAK HM
https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/
Sunday - DCS Half Marathon
Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).
15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq
18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm
Start time: 05:59 am
Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 400s at a 8/10 effort, each with a 60 second rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.
Saturday
Time: 6:29am
Location: TBC
Session: RAK Half Marathon
Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.
Sunday
Time: 05:59am
Session: Long Run
Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99
There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.
Monday:
Strength:
A) DB Bench Press
B) Standing DB Bent Over Row
Conditioning:
18 Min AMRAP
8 thrusters
Half Park Run
8 thrusters
Rest 1 min
Tuesday:
Strength:
A) Romanian Deadlift
B) AMRAP Romanian Deadlift 20% of Top Set
Conditioning:
Every 5 mins x 6 alternate between:
A: 400/325m Row
12 Alt KB Hang Clean
10 Burpees To Target
B: 400/325m row
20 American KB Swing
10 Burpees To Target
Wednesday:
Strength:
A) Pull Ups
B) Hollow Holds
Conditioning:
12min AMRAP
3 Bar Muscle Ups
6 Alt DB Overhead Reverse Lunge
9 Toes to Bar
Thursday:
Strength:
A) Power Snatch
B) Overhead Squats
Conditioning:
4 rounds for time
30 wall balls
20 deadlift
15-box jump-over
Friday:
Strength:
A) Hand Stand Push Ups
B) Bear Hug Sandbag Holds
Conditioning:
A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!
ENGINE
Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.
GYMNASTICS
This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!
HYROX
Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.
MOBILITY
With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.
PURE STRENGTH
On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts. Wednesday will be our final week of Banded bench presses and banded rows.
WEIGHTLIFTING
Weightlifting this week, we will be working on the squat snatch with a spicy complex. Perfect session to complement mainline’s OHS work.
Strange, isn't it? Something so easy and beneficial has become incredibly challenging for many of us. Relaxing, sitting still, practising mindfulness - these simple acts have somehow become daunting tasks in our busy lives.
The Challenge of Stillness
Watch people, watch yourself. It's hard. If we're not doing something, if we're not distracted, we start to feel uneasy. This is where mindfulness can play a crucial role.
A Simple Mindfulness Exercise
I often give clients a simple task:sit for 60 seconds a day and "just be." This mindfulness practice aims to reduce cortisol levels and gently bring them into the parasympathetic nervous system. The looks I get when I hand out this task are priceless. People think I'm mad until they try it.
The Importance of Relaxation
Relaxing is key to vitality and longevity. Mindfulness and relaxation have no downsides. However, as they don't come easily to many of us, they must be trained.
For most, it must be consciously trained, which may sound counterintuitive, but it makes perfect sense.
Planning for Relaxation
Plan relaxing time into your days and weeks. Incorporate various mindfulness tasks:
1. Reading can be very relaxing, though some material can be more thought-provoking and potentially stress-inducing.
2. A gentle walk can be very relaxing and bring other benefits, but the intensity and timing are key to achieving the desired positive effect.
3. Breathing exercises, both ancient and new, promote our shift into the parasympathetic nervous system and enable us to relax.
The list of mindfulness tools goes on, and all have their place.
Finding Your Path to Relaxation
The key is to figure out what works best for you and at what time of your day and week. Relaxation and mindfulness are such crucial parts of your overall health that they deserve priority in your life.
It's time to practise. Embrace mindfulness, find your calm, and transform your daily life with just 60 seconds of intentional relaxation.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 400s at a 8/10 effort, each with a 60 second rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.
Saturday
Time: 6:29am
Location: TBC
Session: RAK Half Marathon
Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.
Sunday
Time: 05:59am
Session: Long Run
Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99
There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.
Monday:
Strength:
A) DB Bench Press
B) Standing DB Bent Over Row
Conditioning:
18 Min AMRAP
8 thrusters
Half Park Run
8 thrusters
Rest 1 min
Tuesday:
Strength:
A) Romanian Deadlift
B) AMRAP Romanian Deadlift 20% of Top Set
Conditioning:
Every 5 mins x 6 alternate between:
A: 400/325m Row
12 Alt KB Hang Clean
10 Burpees To Target
B: 400/325m row
20 American KB Swing
10 Burpees To Target
Wednesday:
Strength:
A) Pull Ups
B) Hollow Holds
Conditioning:
12min AMRAP
3 Bar Muscle Ups
6 Alt DB Overhead Reverse Lunge
9 Toes to Bar
Thursday:
Strength:
A) Power Snatch
B) Overhead Squats
Conditioning:
4 rounds for time
30 wall balls
20 deadlift
15-box jump-over
Friday:
Strength:
A) Hand Stand Push Ups
B) Bear Hug Sandbag Holds
Conditioning:
A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!
ENGINE
Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.
GYMNASTICS
This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!
HYROX
Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.
MOBILITY
With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.
PURE STRENGTH
On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts. Wednesday will be our final week of Banded bench presses and banded rows.
WEIGHTLIFTING
Weightlifting this week, we will be working on the squat snatch with a spicy complex. Perfect session to complement mainline’s OHS work.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - RAK HM
https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/
Sunday - DCS Half Marathon
Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).
15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq
18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm
Start time: 05:59 am
Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99
Strange, isn't it? Something so easy and beneficial has become incredibly challenging for many of us. Relaxing, sitting still, practising mindfulness - these simple acts have somehow become daunting tasks in our busy lives.
The Challenge of Stillness
Watch people, watch yourself. It's hard. If we're not doing something, if we're not distracted, we start to feel uneasy. This is where mindfulness can play a crucial role.
A Simple Mindfulness Exercise
I often give clients a simple task:sit for 60 seconds a day and "just be." This mindfulness practice aims to reduce cortisol levels and gently bring them into the parasympathetic nervous system. The looks I get when I hand out this task are priceless. People think I'm mad until they try it.
The Importance of Relaxation
Relaxing is key to vitality and longevity. Mindfulness and relaxation have no downsides. However, as they don't come easily to many of us, they must be trained.
For most, it must be consciously trained, which may sound counterintuitive, but it makes perfect sense.
Planning for Relaxation
Plan relaxing time into your days and weeks. Incorporate various mindfulness tasks:
1. Reading can be very relaxing, though some material can be more thought-provoking and potentially stress-inducing.
2. A gentle walk can be very relaxing and bring other benefits, but the intensity and timing are key to achieving the desired positive effect.
3. Breathing exercises, both ancient and new, promote our shift into the parasympathetic nervous system and enable us to relax.
The list of mindfulness tools goes on, and all have their place.
Finding Your Path to Relaxation
The key is to figure out what works best for you and at what time of your day and week. Relaxation and mindfulness are such crucial parts of your overall health that they deserve priority in your life.
It's time to practise. Embrace mindfulness, find your calm, and transform your daily life with just 60 seconds of intentional relaxation.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Strange, isn't it? Something so easy and beneficial has become incredibly challenging for many of us. Relaxing, sitting still, practising mindfulness - these simple acts have somehow become daunting tasks in our busy lives.
The Challenge of Stillness
Watch people, watch yourself. It's hard. If we're not doing something, if we're not distracted, we start to feel uneasy. This is where mindfulness can play a crucial role.
A Simple Mindfulness Exercise
I often give clients a simple task:sit for 60 seconds a day and "just be." This mindfulness practice aims to reduce cortisol levels and gently bring them into the parasympathetic nervous system. The looks I get when I hand out this task are priceless. People think I'm mad until they try it.
The Importance of Relaxation
Relaxing is key to vitality and longevity. Mindfulness and relaxation have no downsides. However, as they don't come easily to many of us, they must be trained.
For most, it must be consciously trained, which may sound counterintuitive, but it makes perfect sense.
Planning for Relaxation
Plan relaxing time into your days and weeks. Incorporate various mindfulness tasks:
1. Reading can be very relaxing, though some material can be more thought-provoking and potentially stress-inducing.
2. A gentle walk can be very relaxing and bring other benefits, but the intensity and timing are key to achieving the desired positive effect.
3. Breathing exercises, both ancient and new, promote our shift into the parasympathetic nervous system and enable us to relax.
The list of mindfulness tools goes on, and all have their place.
Finding Your Path to Relaxation
The key is to figure out what works best for you and at what time of your day and week. Relaxation and mindfulness are such crucial parts of your overall health that they deserve priority in your life.
It's time to practise. Embrace mindfulness, find your calm, and transform your daily life with just 60 seconds of intentional relaxation.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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