Physical Workout of the Day:

• 3 Rounds for time:
  • 30 GHD Sit-Ups or Sit-Ups
  • 15 Weighted Dips (10-30 lb Dumbbell) or Bar Dips
  • 15 Calorie Row or 150 meter Run

My Time = 13:58 (30 lb DB)

Shauna’s Time = 16:28

Mental Workout of the Day:

Gratitude Meditation

For today’s workout we will start by setting a timer for 15 minutes and finding a comfortable sitting position. Place your hands on your lap with your palms facing upward and close your eyes. Gently, take your awareness to the movement of your breath in and out of your nose. Do not force the breath, but rather let the breath be and let it move you. As you breathe in you will say silently to yourself, “I AM,” and as you breathe out silently say to yourself, “grateful.” Do your best to maintain this mantra for the entirety of the meditation. If thoughts come into your awareness, recognize them and then return your focus to the mantra. You may even begin to change the words and begin replacing “grateful” which is completely okay and a natural process of the meditation.

Daily Affirmation:

“Don’t blame anyone for your experiences. You are the ultimate controller of your reality. Truly, wholly, fully you will always be the creator of your own experience.”

You can see yesterday’s workout for a wonderful process to help manifest your desires 🙂

You can contact me if you are interested in life coaching and personal training services I offer and I would love to hear from you…