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Online Program: Calm & Strong

$250.00

Sometimes when we meditate, we forget about the body.

And sometimes when we care for the body, we leave out the mind.

Why not exercise the body and the mind….together?

That’s the impetus behind our new program – Calm and Strong.

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Sometimes when we meditate, we forget about the body.

And sometimes when we care for the body, we leave out the mind.

Why not exercise the body and the mind….together?

That’s the impetus behind our new program – Calm and Strong.

Mindful Center director Michelle DuVal, MA has teamed with an extraordinary teacher and exercise physiologist Jose Maresma to develop this one of a kind program.

Each 1.25hr class is lean, fun, and to the point, covering both meditation and exercise from a scientific, spiritual, and progressive viewpoint.  Participants are then trained in both a 10 minute meditation AND a 10 minute exercise workout designed to create positive changes in both the body and the mind.

BREAKDOWN OF WEEKLY CLASS SESSIONS:
25 minutes of instruction on mindfulness and meditative techniques and practices
25 minutes of instruction on exercise, nutrition, and the science behind them
10 minutes of meditation practice
10 minutes of High Intensity Interval Training

Each participant also receives audio recordings of both the meditation and exercise, and video recordings of the exercises, so they can practice throughout the week….20 minutes of practice a day in both exercise and meditation!

Week to week the practices build on one another, enabling the participants to really feel and experience the progress that can be enabled by weekly attention to both physical and mental aspects of strength and resiliency.  

A comprehensive course book is also a part of the program, exploring the science and concepts of the various practices.  Also includes recipes designed to support both physical and mental health as you progress through the program.

**Modifications of the exercises are offered to include all body types, fitness levels, and physical limitations.  If you have a specific injury or physical limitation, modifications are offered for every exercise.**

**Though the exercises are short in duration, they are designed to get the heart rate up, fatigue the muscles to build strength, and develop some flexibility.  It’s a cardio workout.  BUT PLEASE NOTE: Modifications can be made for all body types and fitness level!**

“I’ve been wanting to build this program for years now, but hadn’t found the right partner who not only deeply understood the exercise piece of things, but could also see the relevance with the meditation.  Then I met Jose Maresma….and Calm and Strong was born.  Couldn’t be happier to be sharing it with all of you!”
Michelle DuVal, TMC Director

STRESS
REDUCTION
Settling the Mind on the Breath Meditation

Breathing can be an immediate tool for calming the central nervous system. This short meditation can be done anytime, anywhere you want to take things down a notch and ease your stress.

I hope so much it helps,

Michelle
BEGIN NOW
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SLEEP ISSUES
Body Scan for Relaxation

The next best thing to sleep is rest. If you can use this meditation to help you move into a state of rest, you are at least now moving in a good direction. So don't be discouraged if it doesn't put you right to sleep. Use it to put you to rest, and then see what happens.

I hope so much this helps,

Michelle
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WORKPLACE
STRESS
Focusing the Mind Meditation

If you Google what the top ten most successful people do on a daily basis, more than half say they meditate.

When our mind gets scattered, it's hard to be efficient and effective. Try this short practice to interrupt any overwhelm and refocus the mind.

Hope it helps!

Michelle
BEGIN NOW
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LEARN HOW
TO MEDITATE
BODY SCAN

One of the most important practices
toward developing mindfulness, this
meditation increases our ability to
use the mind to relax the body.
START NOW
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