Health & Wellness

osho quote enlightenment, life coach reno,

Workout of the Day July 1, 2015

Health & Wellness

Workout of the Day for July 1, 2015

10 Rounds for time:

  • 20 Sprint Down & Back (40 meters total)
  • 10 Box Jumps (12-26 inch box) or 10 Alternating Step-Ups (18-26 inch box)
  • 15 N-Ups or 15 Z-Ups

Shauna’s Time = 18:24

My Time = 18:29

osho quote enlightenment, life coach reno,

Mental Workout of the Day:

Visualizing Your Desires 

For today’s meditation we will practice putting ourselves in the place of already having achieved our desires. Seeing as that all of our realities are fully and truly just a manifestation of what is happening internally with us, we are going to aim to direct that reality into experiencing something magical.

You can set a 10 minute alarm for this or you can simply do it as long as you please. Finding either a comfortable laying or seated position, close your eyes and begin to imagine something that you have been thinking about recently, it could be a new relationship, better physical health, a better career path, but imagine yourself being in that situation. If at first this is difficult, say to yourself, “Wouldn’t it be nice if…” and follow with the desired situation until you are able to see yourself in the circumstance you are wanting. Once you are there, play with what it feels like to be in the relationship, or having the partner, or going to work at your desired career path. FEEL how wonderful it is to be living in the experience! Stay there as long as you like and/or move on to a new desired outcome. Once you feel complete, just sit or lay there for a few minutes and let it sink in to your consciousness. Feel how amazing it is to be living such a life. When you open your eyes, know that you have set an energetic wave in motion which is attracting the exact desires and manifestations into your life.

You can see yesterday’s workout if you are also interested in a gratitude meditation.

If you want more mental workouts such as this one, feel free to contact me with any questions regrading life coaching and personal training services I offer…

Rumi quote, personal trainer reno

Workout of the Day June 30, 2015

Health & Wellness

Workout of the Day for June 30, 2015

As Many Rounds As Possible in 20 minutes:

My Rounds = 9 + 14 Dips (145 lbs)

Shauna’s Rounds = 9 + 2 Dips (100 lbs)

Rumi quote, personal trainer reno

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.

If you liked today’s workout you can see yesterday’s as well…

Remember that gratitude is the key my friends ❤

Awakening quote Rumi, Rumi Quotes

Workout of the Day June 29, 2015

Health & Wellness

Workout of the Day for June 29, 2015

5 Rounds for time:

Awakening quote Rumi, enlightenment

Mental Workout of the Day:

Ecstatic Dancing

Ecstatic dancing is a mindfulness meditation. Put on your 3 favorite songs, close your eyes, and dance. Move your body with the rhythms of the music. Don’t worry about what is happening, just allow your body to move as the music infuses the cells of your body. You can do anything you want, no one will be in the room other than you. All you have to allow yourself to do is move and feel free. When the 3 songs are done just stand and feel your feet connected to the ground. Feel the energy of your body connecting you with the energy of the earth, Gaia. Stand there and feel the support of your Mother as long as you like and then you are finished with today’s workout.

If you liked today’s workout you can see yesterday’s as well…

I provide life coaching and personal training for individuals looking to grow in the areas of spiritual, interpersonal, relationship, and physical wellness.

Enlightenment Quotes

Workout of the Day June 28, 2015

Health & Wellness, Meditation, Personal Trainer

Workout of the Day for June 28, 2015

7 Rounds for time:

Enlightenment Quotes

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.

If you liked today’s workout you can see yesterday’s as well…

For those of you interested in enhancing your overall mental, spiritual, and physical wellness I offer life coaching and personal training…

6/1/15 Workout of the Day

Health & Wellness

“DEATH BY…”

  • Burpees

With a running clock, for the first minute do 1 Burpee and rest the remainder of the minute. When the clock hits the second minute do 2 Burpees, and continue on. You are finished when you can no longer do the allotted number of Burpees in the minute required. 

My score = 15 Minutes + 12 reps in the 16th minute = 132 Burpees 

Shauna’s score = 14 minutes + 13 reps in the 15th minute = 118 Burpees

  
Mental Workout of the Day:

Write a list of all the things that you would do if you had all the money you wanted. Now choose the 2 things you would like to see happen the soonest. Now visualize what it would be like to be doing those things. Take 3-5 minutes on each experience you would like to see manifest. Play with this, as a child plays with such things in their mind. Have fun with it, and breathe in the magic within you.
On a side note, happy 1st of June!!! This is my birthday week!! However, my amazing girlfriend suggested that from now on if we do one of the workouts that I post that I also post our times or scores. So, from now on that is exactly what I’ll do! Post your rounds, time, or score at any workout you choose! 

5/31/15 Workout of the Day

Health & Wellness

5 Rounds:

  • 15 Box Jumps (10-24 inches) or 15 Alternating Step-Ups per side (16-28 inches)
  • 15 Swings (30-50 lb Kettlebell or Dumbbell)
  • 15 Hanging Knees to Elbows or Lying Knees to Elbows

  
Mental Workout of the Day:

Write down 5 major obstacles that you’ve overcome in your life. Under each experience write 3 things you learned from it. Finish by taking 5 minutes to contemplate how much you’ve grown from just these 5 things and how they were a blessing all along. ❤

5/30/15 Workout of the Day

Health & Wellness

Today’s focus will be on the mental workout and will be a rest day.

  
Mental Workout of the Day:

Sit for 5 minutes and contemplate the vastness of the universe. Think about the fact that we, as human beings, are floating in space on a rock with nothing to hold us down other than an unseen force. Now picture yourself making this planet a better place for all inhabitants. How would you change it now that you have a broader perspective?

5/27/15 Workout of the Day

Appreciation, Health & Wellness, Hope, Joy, Love, Self-Realization

5 Rounds:

  • 20 Sumo-Deadlift High Pulls (30-50 lbs)
  • 15 V-Ups or U-Ups
  • 10 Push Presses (15-30 lb Dumbbells)

  
Mental Workout of the Day:

Go outside and sit for 5-10 minutes. Do your best to be as present as possible. Look at the trees, and really study the colors and shapes of the trees. Look at the clouds, look at how beautiful they are and how high they are in the sky. Feel the breeze brushing your skin and the warmth of the sun dancing on your face. Listen to the song the animals, whatever they may be, sing to you. Just sit and enjoy the present moment and allow your thoughts to elevate to a more calm and peaceful state.

5/26/15 Workout of the Day

Health & Wellness, Joy, Love

As Many Rounds As Possible in 15 minutes:

  • 24 Swings (25-40 lb Kettlebell or dumbbell)
  • 18 Dips or Bench Dips
  • 125 meter Run

  
Mental Workout of the Day:

Take 5-10 minutes, sit down, and write the 5 things that you want to see happen by the end of this year.  Under each point write 3 reasons why you want each outcome. For example, “By the end of this year I want to be working in my perfect career…because I have worked hard for many years and I feel I’ve earned it…because it would be so much fun to be working at my ideal career job…because I know I can help others and make enough money to be comfortable at my perfect job.” Write and have fun with it! 

5/25/15 Workout of the Day

Appreciation, Health & Wellness, Hope, Joy, Love, Self-Realization

1 Round:

  • 100 Push-ups
  • 200 Sit-ups
  • 300 Squats

  

Mental Workout of the Day:

Set a timer for 10 minutes. Close your eyes and play the “Wouldn’t It Be Nice If…” game. Say to yourself “Wouldn’t it be nice if…” and finish the sentence with the desire you see yourself having achieved. Make this fun and see yourself living the desire as you play the game. This should make you smile and relieve any resistance you have built up against your manifestation.