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.
Cardio training
Rich's daily anchor: forty-five minutes of sustained aerobic work, run, swim, or cycle. Heart rate up but not pinned. After his spinal fusion surgery he rebuilt this slowly, starting with a single mile; the principle is consistency more than volume.
This works well because post-cardio clarity lets you rest in spacious attention without fidgeting or nodding off.
Open awareness
Fifteen minutes of meditation after the cardio. Rich uses this as integration time rather than wake-up. Sit comfortably, eyes closed, no agenda. The body is warm and the mind is naturally clearer post-effort.
This can be a good pairing because any spacious awareness can help you cook with relaxed attention, noticing without forcing concentration.
Cooking (mindful)
Rich's Daily Green smoothie (greens, fruit, hemp seeds, nut milk, sometimes chia) is a documented anchor. Make it slowly, blend, and pour. Substitute oats, fruit, and seeds if smoothies aren't your thing.
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 to eat. Fifteen minutes, no phone. Rich's approach is consistent rather than restrictive: plant-based, whole-food, repeatable.