Physical Workout of the Day:

As Many Rounds As Possible in 15 minutes:

• 4 Chest-to-Bar Pull-Ups or Regular Pull-Ups or Assisted Pull-Ups
• 8 Dips or Bench Dips
• 16 Jumping Lunges or Alternating Reverse Lunges

Shauna’s Rounds = 12 + 2 Dips

My Rounds = 12 rounds

Mental Workout of the Day:

Alternate Nostril Breathing

Alternate nostril breathing is a great way to balance the mind and body. Personally, as a result of doing 5-8 minutes per day of alternate nostril breathing, I feel I have more balance mentally and am much more calm throughout the day.

Today’s workout will be to do 9 cycles of alternate nostril breathing followed by 5-10 minutes of meditation. One cycle is as follows:

1. Sit comfortably, preferably with the spine upright, either in a chair or in a cross-legged position.
2. Place the right index and middle finger between the eyebrows, while the left hand faces upward resting on your thigh.
3. Press the right thumb down on the right nostril and exhale though the left nostril.
4. Inhale through the left nostril and then press the right ring finger on the left nostril exhaling through the right nostril.
5. Inhale through the right nostril, then pressing the thumb against the right nostril exhaling through the left nostril.
6. You have completed one cycle of alternate nostril breathing.

Remember that the breaths should be natural and not forced. After you have completed the 9th round, sit in meditation for 5-10 minutes.

Daily Affirmation:

“The blessings that await us can only be received through our own opening of the door. It always happens through us, never to us. ”

You can see yesterday’s workout if you would like a fun game that gently helps you ease your vibration and allows your blessings to funnel in 🙂

Feel free to contact me if you are interested in life coaching and personal training services I offer…