Workout of the Day October 11, 2015

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Physical Workout of the Day:

  • As Many Reps As Possible in 12 minutes:

For this workout start by doing 2 reps of each exercise, followed by 4 reps each exercise, then 6 reps of each and continuing upward by 2 reps until the 12 minutes is finished.

My Reps = 14 reps + 1 Power Clean (105 lbs)

Shauna’s Reps = 14 reps (70 lbs)

Mental Workout of the Day:

LOVE Meditation

Today’s process will be a practice in loving yourself. Start with your heart on your eyes closed in a comfortable seated position. This is simply because you want to be awake for the majority of this meditation and lying may cause you to fall asleep.

Place your right hand over the center of your chest where your heart is located. Place your left palm facing upward, resting on your lap. Close your eyes and feel the breath move down into your belly as you inhale. As you exhale, feel the belly fall and the rib cage simply depress. After 5-10 breaths, take your attention to where your right hand is on your heart. Focus on the warmth you feel between your hand and your chest. This is going to be your place of focus for the remainder of the meditation.

As you breath, feel the connection between your hand and heart. Affirm to yourself, “my heart is the core of my physical body and the reminder of who I am and why I am here.” This will remain your affirmation. Go as deeply as you wish with this meditation, allowing your hand to almost feel as if it is on fire with the love expressed from your heart. You can remove your hand as soon as you feel that you are finished, do not put a time limit on this meditation, it could be 2 minutes, it could be 20…just go with it. 

Inspirational quotes, personal trainer reno nv, life coach reno nv, Zach Tavcar

Daily Affirmation:

“You cannot separate yourself from Spirit, the same way a spring cannot separate from a lake. You are an eternal extension of Source, forever and always…you need only accept that.”

You can see yesterday’s workout for a wonderful gratitude meditation to help with raise your vibration and connect to your heart 🙂

Please feel free to contact me if you are interested in life coaching and personal training services I offer. I would love to hear from you…

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