Physical Workout of the Day:

• “DEATH BY…”
  • Power Cleans (65-135 lbs)

This workout is done on a continuously running clock. Start the timer and for the first 60 seconds do 1 power clean and rest the remaining time of that 60 seconds. When it hits the second minute (61-120) seconds do 2 power cleans and rest the remaining time of that minute. When it hits the third minute (121-180 seconds) do 3 power cleans and rest the remaining minute. The time stops when you can no longer do the amount of power cleans required in the corresponding minute.

Shauna’s Rounds = 11 + 10 reps (65 lbs)

My Rounds = 11 + 8 reps (95 lbs)

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:

“Emotions guide me, Joy drives me, Love fills me.”

You can see yesterday’s workout for a wonderful meditation to help develop single-pointedness and clear your mind for allowing your well-being to flow 🙂

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…