Specifically, she says to make this seven-minute workout part of your rise-and-grind regimen. It’s designed to prime your body (and brain) for a happy, successful day in a way that third cup of coffee never could.
“If we don’t manage our focus and [aren't] clear about what’s a priority in our day, we’re pulled in every direction,” explains Moreno, who's launching a new 12-month program called The Practice on February 28 that offers a deeper dive into her methods. “When you prime your brain in the morning and take time to say, ‘This is what's important to me; this is what I’m going to feel; this is how I’m going to meet challenges today,' you’re consciously creating your experience, versus unconsciously repeating behaviors.”
"When you prime your brain in the morning, you’re consciously creating your experience, versus unconsciously repeating behaviors."
Owning your intentions, she says, lays the foundation for bigger shifts. “It doesn't matter how much we want to change. Unless we have a purposeful practice where we can rewire old thought patterns and create new patterns and habits, we’re bound by our old ways of thinking. I’m training you to be the master of yourself, to self-regulate on a daily basis so that you can truly achieve the goals you want to achieve.”
So set your alarm seven minutes earlier, clear some space in your living room, and prepare to take your mornings to the next level.
Here's how to do Moreno's quick—but transformational—workout.
The Practice's 7-Minute Rise Workout
Song: "Rise" by Katy Perry
Breathwork: 1 minute
Start with a 1-minute square breath: For four counts each breathe in; hold your breath; exhale; and then hold the breath out. This will help you bring good vibes to your body and mind.
High-knee march: 2 minutes
March with exaggerated arm swings, bringing your knees as high as possible. Inhale 3 segmented breaths or sniffs in through the nose, and exhale on the 4th count through the mouth with a "ha!" As you march, stay on the balls of your feet to stimulate pressure points in the front of the foot.
Power lunge and push kick: 2 minutes
For 1 minute, lunge to the right side, bring your feet together, then kick your right foot like you're pushing open a door. Every time you kick, say “Yes, I can” out loud. Repeat for 1 minute on the left.
Song: "Rise" by Selena Gomez
Plank-to-push up walkouts: 1 minute
Start in a chair pose. Say “I'm ready to rise” out loud, then crawl out to a plank position. Hold your plank and repeat the affirmation, then do 2 push-ups (on your knees or toes). Speak the mantra again. Crawl back to a standing forward bend, and state your intention a final time. Repeat for 1 minute.
Song: "Rise" by Danny Gokey
Cobra to child’s pose: 1 minute
Start in cobra pose, shining your heart forward. Imagine the sun filling up your heart with light. Smile and mentally affirm, I'm grateful for this day. Inhale and exhale 3 times. Slowly move back to child’s pose and place your forehead on the floor to stimulate the frontal lobe—the good decision making part of your brain. Mentally affirm, Thank you for my life. I'm glad I'm alive. Repeat 3 times.
End with a quick savasana. Take some time to lie on your back and imagine every cell of your body filled with unconditional love. Visualize yourself having the best day ever!
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