Complete Mind Body Fitness & Wellness Program
Warning this program will positively transform your mind, body and spirit. This program gives you the ability and tools to sharpen your ability to over come limiting perceptions and habits that block your full potential and wellbeing. It is advised to get free consultation with Anthony Jerome to work with you along with this awesome resourse. You will absolutely achieve your mind body fitness and wellness goals. These workouts, yoga routines, meditations, recipies and herbal remedies and supplements are not a replacement, treatment or cure for medical conditions. They are what Anthony Jerome actually uses in his personal training, yoga/ fitness classes and coaching/ counseling sessions. The full body workouts are meant to supplement your training program and are more effective with a one on one session with Anthony Jerome either in person, by phone or video chat. See your health physician before starting a serious fitness exercises and herbal remedies and supplements.
Fitness Workout #1
Cardio and strength routine: Ice Skaters and a Good Pushups Routine
Upper body Strength routine: with Bands. Bicep curl, Row elbows down and Row elbows up. Repeat for 90 seconds.
Cardio routine: with Track/ Running Drills.
Each workout combines upper & lower body strength and cardio.
- Always do a warm up first.
- Do 3 sets of workout #1.
- Modify where you need to.
Fitness Workout #1a
Total Body weight workout. 30min Fitness/ 30min yoga.
Fitness Workout #2
Cardio Exercise: 3 Repititions of Side Shuffle, Bear Crawl/ Crab Crawl and Burpee with 1 or 2 push ups and hop forward.
Upper body strength routine: Kettle bell Bent over rows, Bicep curls, Tricep extensions and up right rows.
Leg strength routine: Lunges, squats, hamstring curls and ball transfers
You can do this!
- Do a warm up first.
- Do 3 sets of workout #2.
- Modify where you need to.
Fitness Workout #2a
Full Body workout with a dumbell or kettlebell. Complete 3 sets with 2 min rest between sets.
Fitness Workout #3
Strength routine: 7 variations of the push up.
4 minute abdominal routine: This ab routine can be added to other workouts.
Strength endurance routine: 3 types of Kettle bell swings. 30 seconds each arm for each swing.
Fitness Workout Challenge #4. Complete all workouts #1 #2 #3 in one session twice. Try it!
- Do a warm up first.
- Do 3 sets of Workout #3.
- Modify where you need to.
- MORE WORKOUTS BELOW!
Medicine Ball Slam Workout!
Anthony Jerome's pullup routine 3 sets.
Effulgence Yoga with Anthony Jerome
A complete mind body spirit yoga asana experience!
Yoga for Strength and Balance
- 45 minutes.
Strong flow hatha/ vinyasa. Stretching and strengthening lower body, upper body, core abdominals and back.
Yoga to prepare for meditation
- 55 minutes.
Become aware how deep relaxation, breathing, intention and imagery with in specific asanas (yoga poses) increases flexibility and deepens our inner peace, creating a restoring and rejuvenating energy.
Ashtanga Yoga Prep.
Asthanga yoga prep beginning level 1st series Lead by Jennifer Demarco.
1 hour and 5 minutes.
Authentic Free Form Yoga Practice.
- 6 minutes.
- I personally do this practice every day. I have found it to be the yoga practice that most embodies a real experience of deep spiritual teachings of yoga. Below is a list of the wisdom I find in this yoga practice.
- Listening and trusting the wisdom of body.
- Be Authentic, be raw and be your self.
- Unconditional love in the form of acceptance to what arises in movement.
- Surrender or Channel or Allow the Universal Creative Intelligence, Source Energy to move through you and as you.
- In this Free Form Yoga you are practicing non judgemnet on your self or what others think of you.
- That Source, Universal Creative Intelligence that moves and breathes me into being is the same Source that moves and breathes all life, all beings, all creation into being.
Guided Meditations and Inner Process of Transformation
3 inner tools you need for mastering and healing the mind body spirit, transforming limitations, blocks and increasing your level of performance, as well as bringing balance, healing and wellbeing to your self and others. 1. Meditation/Hypnosis/Mindfulness 2. Inner Process of Transformation 3. Energy Healing
An Enlightened Way of Being Through the Breath Meditation
- 6:33 minutes.
Inner Process of Transformation to resolve real issues causing pain and stress.
Disk 1 of Enlightened Ways of Being Guided Meditations
Disk 2 of Enlightend Ways of Being Guided Meditations.
- 5 Audio Tracks. These two techniques "Enlightened Way of Being" and "Guided Focusing" are both powerful transformational process that resolves the root cause of pain and stress on the mental, emotional subconscious level.
- Enlightened Way of Being Meditation
- Introduction to Guided Focusing Technique.
- Preparing through metaphor for Guided Focusing Technique
- Explaining the metaphor
- The actual Guided Focusing Practice
Herbs, Supplements, Meal plan and Recipes
In addition to our signature strength training program, we offer a variety of specialty classes based on member demand.
Supplements and Herbs.
These Supplements and Herbs are Anthony Jerome's personal selections he takes everyday. Be sure to check with your health care physician. Some herbs effect perscription medicine.
Plant Head, Vega One or some kind of vegan protien/ meal replacement. Making sure I get all the protien I need.
Vitamineral Green - It is impossible to get this much nutritional density of this many variety of greens in one day. Excellent for digestion health.
Multi Vitamin. Called Alive Max 3 Daily. Making sure you get all your vitamins and minerals as a vegan. Especially B-12 and Vitamin D.
Flaxseed grounded - Omega 3 heart and healthy arteries
Red Rooster. Chinese herbal remedy. For energy and reproductive health.
Ashwaganda - Reduces stress stored in the body and increase energy.
Gotu Kola - Longevity, Cognitve function, protects brain.
Ginko - Powerful antioxidants for brain and body
Maca - Reproductive health, vitality, energy, endurance, memory.
Hawthorn - Heart health, circulation
Reishi Mushroom - Cancer prevention, Immune system, liver protection
Bilberry - Healthy eyes, prevent degeneration of eyes.
Meal Plan
Anthony Jerome's Meal Plan
BREAKFAST
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Drink smoothie.
Vega one vegan or Plant Head vegan.
Plant based vitamin supplement and all herbs.
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Granola in Flax milk or almond milk. Add Cashews or Almonds. Add goji berries, blackberries, raspberries or banana.
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LUNCH option 1
1 fitness bar.
Nuts pistachios, almonds or cashews.
2 to 3 Ready to eat cucumbers raw. Or cut raw celery or raw fennel.
A piece of fruit.
Suja Green Drink.
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LUNCH option 2
Spinach salad with cashews or almonds or pistachios.
1 fitness bar.
Any Fruit.
Suja Green Drink
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DINNER option 1
Amy’s can of black bean soup or Lentil soup.
Brussel sprouts halves or chopped. toss in 1/4 cup of olive oil with sea salt and pepper (or Braggs Amino Acid to savory flavor.) Baked at 450 for until caramelized about 25 mins.
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Jerome's favorite is to stir fry Brussel Sprouts in a skillet use Coconut oil or a little good earth butter (non dairy) on the pan. Add braggs amino acid and or salt and pepper. ADD CASHEWS after 2mins. Toss as needed until the Brussel sprouts are little softer. Not too soft.
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DINNER option 2
Black beans vegan organic in a can.
Original Rice Pilaf or regular rice.
Salad with spinach, carrots red cabbage and cucumbers
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DESSERT
Cliff Bar topped with Honey Almond Butter .
More Recipes
Anthony Jerome’s new favorite recipe. Curried Butternut Squash link:
Contact Us
- San Diego, California USA
- 619 884-2662
- mindbodyfitnessSD@gmailcom
Stay in Touch
Join my group on Facebook. Look for: An Enlightened Way of Being Energetics and Meditation with Jerome. Every Friday we are on Facebook Live doing Energy Healing, Intuitive readings helpoing people that comment relieve pain, stress and strengthen them to their goals and I lead a meditation.
You may know Anthony Jerome Gross as a yoga and meditation instructor or a fitness instructor. Maybe you know him as a hypnotherapist and intuitive energy healer that works on people professionally and always ready to send healing to a ache or pain after a fitness or yoga class. Here is a little more of his background you may not know.
His traditional education. He has a BA in Physical Education from SDSU (fitness and training/teaching and coaching) and attended as a scholarship athlete in track and field sprinter. He still holds his high school record for the 400m after 28 years. Jerome Gross continues to compete and presently won the 2017 San Diego Track and Field Masters Championship in 400m 200m and 100m. Only mentioning this to say he uses the mind body energy medicine techniques that he teachs everyday which allows him to perform at a high level minimizing injuries and maximizing potential.
Jerome's non traditional education. He has traveled to India 5x. Twice during two summers in college. Attended summer courses in a college in South India on Indian culture, sprituality and leadership. It was taught by world spiritual teacher and humanitarian Sathya Sai Baba. Growing up in the traditions of eastern spirituality of hinduism, vedanta, yoga philosophy, taoism and buddhist teachings this is his foundation in yoga and the healing arts. Primary teachings of influence are Self Realization, seeing the oneness in all creation, and service to others to relieve pain and suffering.
More non traditional education. After returning from the first trip to India Jerome met Master Choa Kok Sui and studied his first energy healing system called Panic Healing in 93. Since then he has trained to the level of teaching several other traditions and lineages of energy healing. Reiki, Theta Healing, Anne Brewer's Soul Clearing and DNA activation, Yuen Method of Chinese energy medicine. What was fasinating to him was the ability to desolve pain and stress with the power of his minds intention without touching the person. Throughout his career in track and field at the collegiate and elite level athletes would come to him to speed up there healing of injuries.
Another non traditional education Jerome pursued was becoming a clinical hypnotherapist at the San Diego Hypnosis Institute during the summer before his last year at SDSU. Highlights were doing stage shows for the dorms at San Diego State Univerity and UCSD. The best highlights are seeing clients break life long habits and personal transformations. This was the beginning of working with clients to relieve pain, stress and negative habits by changing limiting subconsious beliefs and trauma that are held pain in the body.
Jerome started his private practice of hypnotherapy, energy healing and private speed and conditioning coach for athletes and private clients right after college. At the sametime taught in San Diego Unified School District. He first worked in the Race/ Human Relations and conflict resolution program then as a physical education instructor in several schools. Always implementing meditation, mindfulness, yoga and healthy food choices in his PE programs.
Jerome's passion throughout all of these years is the belief that "Everyone should have these skills of meditation, energy healing and an Inner Process of Transformation." He believes through the process of overcoming fears and limiting judgements to achieve there goals of health and wellbeing people would naturally become more compassion. People will have a real feeling and intention to be consciencious of their thoughts and intentions knowing their thoughts are the foundation for their health and wellbeing. Empowered to know they have the power to transform the world around them.
Copyright 2018