You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
HIIT
Twenty minutes of bodyweight HIIT, the format Joe built the channel on. Kids can join in at their own pace; that's the point. Pick a Body Coach session or any twenty-minute interval format you've got.
This can support the next activity because hard effort sparks hunger, and cooking with attention helps you refuel deliberately rather than grabbing whatever's nearest.
Cooking (mindful)
Joe's 'Prep Like A Boss' approach: cook breakfast for the whole table together rather than four separate plates. Eggs, oats, fruit, whatever the household actually eats and make a bit extra for tomorrow.
This is an excellent pairing because eating what you've just cooked mindfully completes the full cycle from preparation to nourishment with intention.
Eating (mindful)
Sit down for breakfast with whoever's at the table. Twenty minutes for the meal, no devices. Joe's content reinforces that eating the meal together is the practice, and not just about the food on the plate.
This is an excellent pairing because reflecting on gratitude after eating mindfully can deepen appreciation for the nourishment and all that made it possible.
Gratitude
Five minutes of gratitude before the morning sends everyone in different directions. Each person at the table names one thing if you want a family-friendly version, or write three privately. Specific gratitudes beat abstract ones.
These go especially well together because nature can deepen any appreciation, creating a cycle of wonder and contentment.
Being in nature
Joe's name for jog-walk-jog with the family. Twenty minutes outside, alternating walking and easy jogging at whatever pace the slowest person needs. Fresh air and movement to close the morning.