Tag Archives: Fitness

Five Ways to Incorporate Meditation into Your Work Day


Guest Post By Danielle Mika Nagel

1. Silence before email.

Morning meditations give you a chance at clarity before your mind becomes busy with the thoughts and activities of the day. If your routine wakeup involves checking your inbox in bed, swap your mobile phone for a few minutes of morning silence. Have a comfortable cushion set up in a peaceful area of your home. Make it a habit to come to this spot before you do anything. Sit tall and allow yourself to focus on your breath. Deeply inhale, then deeply exhale. When a thought enters your mind, notice it, then return to your breath. Repeat this exercise for 10 minutes.

2. Skip the coffee, take a breath break.

Finding a place in your office to sit comfortably and meditate may not be practical, so head outdoors. Instead of spending 15-20 minutes in a busy café line up, go for a short walk. Make an effort to be mindful of your surroundings. Take deep breaths and as you exhale visualize yourself letting go of any tension or stress from your day. Return to the office with more clarity and focus.

3. Set an intention.

Just as most successful meetings have a clearly defined purpose, many executives find success in meditation by setting an intention or mantra. Your intention or mantra can be drawn upon at anytime of the day when you are feeling overwhelmed or stressed. When your mind starts to feel too cluttered and your breath gets short, take a few minutes to breath and gently bring yourself back to the day’s intention. Be easy on yourself and try not to judge your meditation.

4. Slow down.

Deadlines and heavy workloads often cause us to rush through daily activities. When you’ve finished your workday, pick one activity and make a concentrated effort to do it slowly. This could mean driving home with patience and awareness. Even letting a few people in “your” lane as you turn on some relaxing music. Or maybe it’s chewing your food several times and really noticing the texture and taste as you eat dinner. Slowing things down and focusing on the present moment will de-clutter your mind and refresh your energy.

5. Move.

Whether you’re tied to your desk, stuck in traffic or caught in meetings, the average Canadian worker spends three quarters of the day sitting. The simple act of moving your body purposefully can be meditative. Go for a short run, do some simple yoga stretches or put on a song that motivates you to dance. The act of moving with intention will force you to get out of your head and into your body.

Danielle Mika Nagel is the Studio Director for the world’s first Chopra Yoga Center in Vancouver, BC. www.choprayoga.com. Danielle is certified in Primordial Sound Meditation and has more than a decade of experience teaching. Danielle travels throughout the US and Canada teaching yoga and meditation at events and teacher trainings. For more information join the conversation on twitter.com/choprayoga or     facebook/choprayogacenter.


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Christina Rico – Figure Athlete


Christina Rico - Figure Athlete

At the young age of 18 Christina has already accomplished so much in the fitness world. She is a fitness model, figure competitor and a full time student.

Read more about Christina,

Tell us a little about yourself?

I was born and raised in a small town in the mountains– Pinetop, Arizona. I graduated from high school when I was 16 and moved to the city to attend school at Arizona State University, where I am currently studying Exercise and Wellness.  I am now 18, so this fall will be my third year here.  When I am not at school or doing homework, you can find me at the gym or doing some other physical activity (hiking, yoga) , experimenting in the kitchen with different foods trying to make healthier versions of my favorite dishes  or hanging out with my friends and family.  I truly have a passion for health and wellness  and I want people to be inspired by my actions to live a healthy life.

What inspired you to start competing?

I kind of just “fell” into competing.  I have always loved going to the gym and throwing around the weights, but my diet was never 100% clean. So, last year I started reading numerous articles about training and proper nutrition  and I made the decision to start eating 100% clean.  After choosing to do so, I immediately began seeing results, and friends from the gym started asking me if I was getting ready for a competition.  At the time, I had no idea what these “competitions” even were!  Coincidentally, there was a local show coming up and many people told me that I should at least try it out.  About a week before the show, I spontaneously decided that I should compete and see what the shows were like.  I learned the poses within a few days, gathered competition necessities and I jumped on stage that weekend!  It was a completely new experience for me, I loved it! 

What shows have you done and what was the outcome?

  • NPC Terminator- Tucson: 1st Teen Figure , 2nd Women’s Open Figure
  • NPC Arizona Open- 1st Teen Figure, 2nd Women’s Open Figure
  • NPC Pacific USA’s 2011- 1st Women’s Open Figure, Overall Winner

Anything else to add:

If you are interested in following me and my progress, please check out my: 
Facebook page: https://www.facebook.com/pages/Christina-Rico-NPC-Figure-Competitor/212275032150524 
Bodyspace: http://bodyspace.bodybuilding.com/christinarico/
Blog: http://christinarico.blogspot.com/


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