Spiritual Workout Routine
Flex your spiritual muscles, stay hydrated & work at your own pace.
Here is an adaptable routine, enjoy!
You can always tell who the newbies are at the gym. First of all, their workout outfit coordiantes just a bit too much – clearly way too much time was spent picking out gear. Secondly, they hop on the machines crancking up the weight resistance to the max. They leave the gym, over-strained & under-enthused.
When choosing a workout routine, you need to assess your strengths and weaknesses. Create a balanced plan by meeting with a professional trainer, and choose a resistance weight that is managable yet just beyond the comfort zone.
|
Exercise |
Set | Routine |
Weight |
| Prayer | 1-3 times a day | Modeh Ani
Morning blessings Shema Shmonei Esrey Aleynu *Think about your practical needs, develope your sense of gratitude, and meditate on the fact that there is some much greater and beyond the self. |
Just a bit more than you can handle – without going overboard |
| Torah Study | 1 set time a day | Choose:
– Audio class online – Interesting essays – English Books – Torah texts |
Start with 10 minutes and gradually increase |
| Tzedaka | 1 time a day | Put a coin in the Pushka before breakfast | Even a few cents |
| Mezuzah | 2 times a day | Kiss the mezuzah in the morning and before bed. | Give meaning to the mezuzah – make sure that behavior in the house is befitting that which should happen in a room with a mezuzah on the door. |
| Family | As needed | Be available for loved ones, set regular times to speak on the phone. Pay attention to those who need you most. | Just beyond the amount you can handle. |
| Teaching | All day | If you know aleph, teach aleph, says the BShT. Live your life to illuminate the world – acknowledge that someone is watching and learning from you at all times. | What you have, teach! |
| Compassion | First thing in the morning | Even before your coffee, slow down and treat those around you with patience. It will set the tone for the entire day. | Just beyond your patience |
| Caring | Before bedtime Shema | Review your day, think about who might need more of your care and concern. | 5 minutes before bed |
| Forgiveness | Before bedtime Shema | Let go of the resentment, frustration and angst that accumulate, throughout day. Open your pores, and let it go. | 3 minutes daily. If you go to sleep having forgiven – you will wake up refreshed. |
| Communication | All day | Express your feelings – but make sure to show sensitivity to your audience, we all speak different languages. | Quality is better than quantity. |
| Personal care | Daily | Make time for yourself. Read, take a hot shower, eat proper meals, go to the doctor when needed. Think about what you genuinely need and be proactive. | 10 minutes a day |
| Healthy eating | Daily | A Kosher, balanced diet helps maintain a balanced lifestyle. Take care of yourself. Indulge a bit, but also enjoy fresh fruits, healthy grain, savory vegetables and other healthy treats. | 10 minutes a week, plan your weekly menu. If you plan ahead you will give yourself much better options for meals. Good meals mean less impulsive snacking. |
| Creative outlets | Weekly | Paint, write, dance, sing, tell stories, make jokes, cut & paste. Get your creative juices flowing, lighten up and have fun! | At least once a week do something creative – even if you have no talents! |
