What exactly am I purchasing?

MriyaRun sells products for self-reflection, writing practices and psychological education, including journals, workbooks, books, planners, metaphorical associative cards and psychological games. The name, format, contents, number of pages or cards, language, price and availability are displayed on each product page. Please review the product description before placing an Order.

Are MriyaRun products psychotherapy or medical services?

No. You are purchasing a finished product, not a medical, psychiatric or psychotherapeutic service. The materials are not intended to diagnose or treat psychological or mental health conditions and do not replace an individual consultation with an appropriate professional. MriyaRun does not guarantee any particular psychological, medical or life outcome.

Can I use the products without a psychologist?

Yes. Most MriyaRun journals, workbooks, books and metaphorical cards can be used independently by following the instructions included with the relevant product. You may work at your own pace, skip exercises that are not suitable for you or stop the practice if it causes significant distress. If you require professional assistance, please contact a qualified professional.

Are the products suitable for psychologists and coaches?

Yes. Psychologists, psychotherapists, coaches and other professionals may use MriyaRun products as supplementary materials in their professional practice. The professional is responsible for determining whether a particular material is appropriate for a client and for how it is used. Copying, digitising, reselling or distributing the materials without the copyright holder’s permission is prohibited.

How do I place and pay for an Order?

Select a product, add it to your cart and provide your contact details. Three payment methods are available: Online payment through WayForPay. Payment using the Individual Entrepreneur’s bank details provided by our manager after the Order is placed. Cash on delivery at a Nova Poshta branch, subject to a mandatory guarantee payment of UAH 80 before dispatch. The guarantee payment forms part of the total Order price and reduces the cash-on-delivery amount by UAH 80. Nova Poshta’s money transfer fee is paid separately by the customer.

How is delivery arranged?

Orders within Ukraine are delivered by Nova Poshta. During checkout, provide your city and preferred Nova Poshta branch or parcel locker. Delivery costs are paid by the customer according to Nova Poshta’s rates unless free delivery is stated on the product page or in the promotion terms. International delivery must be agreed with our manager before payment.

When will my Order be dispatched?

Orders are processed and prepared for dispatch within 1–2 business days after confirmation or payment. Delivery by Nova Poshta usually takes 1–3 business days after dispatch. Once the parcel has been transferred to the carrier, you will receive a tracking number.

Can I return or exchange a product?

Goods may be returned or exchanged within 14 calendar days, excluding the day of receipt, provided that they have not been used and their saleable condition, consumer properties, packaging, labels and proof of payment have been preserved. Under Ukrainian law, printed publications of satisfactory quality are not subject to mandatory return. Nevertheless, MriyaRun voluntarily accepts books, journals and workbooks within 14 calendar days, provided that the conditions above are met. If the return is unrelated to a defect, damage or an error in the Order, the customer pays the return delivery costs. Refunds are processed within 7 business days after the returned Goods have been received and inspected.

What should I do if the product is damaged or incorrect?

Contact us and provide photographs or video of the product. After reviewing the request, we will offer a replacement, supply any missing items or issue a refund. MriyaRun will cover reasonable delivery costs in such cases.

How can I contact the Seller?

Seller of the products offered on the Website: Individual Entrepreneur Artem Dmytrovych Telushko Ukrainian taxpayer registration number: 3908614131 Telephone, Viber and Telegram: +380 67 581 60 90 Email: info@mriya.run Instagram: @mriya.run Office address: 2A Baseina Street, Zhytomyr, Ukraine. Visits are available by prior arrangement. Official correspondence address: 9 Kyivska Street, Zhytomyr, 10014, Ukraine. Please contact our manager before returning Goods. Do not send a return without prior approval.

Posts

05 August, 2023

Outdoor Full-Body Training: A Practical Session

Rada Volynska

Practicing psychologist and co-author of MriyaRun methodologies

This workout is suitable for people with good physical fitness. Different types of pull-ups pump up the back muscles and biceps, push-ups will work the chest, triceps and shoulders, and unilateral movements on the legs will put a good load on the hips.

This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.

At the same time, due to alternating exercises, you will not have to rest for a long time between sets.

The complex consists of the following exercises:

Pull-ups with a narrow reverse grip - 10 repetitions.
Push-ups from the floor - 20 repetitions.
Lunges - 30 repetitions (15 per leg).
Pull-ups with a straight grip at shoulder width - 8 repetitions.
Push-ups on bars - 16 repetitions.
Bulgarian split squats - 24 repetitions (12 per leg).
Pull-ups with a wide grip - 6 repetitions.
Push-up with a slide - 10 repetitions.
Pistols - 20 repetitions (10 per leg).

Perform the movements in a row, resting 60-90 seconds between them. Then rest for 2-3 minutes and start again. Make three circles.

Grab the crossbar with a reverse grip — there should be one palm between your hands. During the pull-up, make sure that the body remains flat and tense, at the bottom point, relax.

Push up until your chest touches the floor or at least a right angle between your shoulders and elbows. Do not spread your elbows to all sides, keep them closer to your body. And watch the position of the back: the lower back should not fall down.

Keep your back straight as you lunge. Watch the knee of the leg standing in front - it should not wrap inward during the lift.

Make sure that the shoulders do not rise to the ears during the pull-up. You can leave your legs straight or bend them at the knees and cross them.

Straighten and lower your shoulders, move to the parallel of the shoulders with the bars.

Check that the thigh of the working leg is parallel to the ground at the bottom point. Do not rotate the knee inwards. Lean your body slightly forward with a straight back.

Try to reach the crossbar with your chest. Do not relax at the bottom of the movement - keep the shoulder blades down.

Stand in a standing position lying down and place your feet on a stable elevation, for example, on the crossbar of the bars. Move closer so that your arms and body are vertical and in line. Perform push-ups in this position, lowering yourself almost to touching the floor.

Perform squats on one leg, extending the other forward. Make sure that the knee of the working leg does not curl inward during the lift. You can alternate sides every other time or do 5 repetitions first with one leg and then with the other.

Write how you like training. Did you break any approaches?

Outdoor Full-Body Training: A Practical Session

How to do a workout

How to do exercises

Narrow reverse grip pull-up

Push-ups from the floor

lunges

Pull-ups with a straight grip at shoulder width

Push-ups on bars

Bulgarian split squats

Pull-ups with a wide grip

Push-ups with a slide

Pistols