Physical Workout of the Day:
- “12 DAYS OF CHRISTMAS”
- 1 Sprint (40 meters)
- 2 Push Presses (135-65 lbs)
- 3 Power Cleans (135-65 lbs)
- 4 Deadlifts (135-65 lbs)
- 5 Burpees
- 6 Sit-Ups
- 7 High Pulls (55-25 lb Kettlbell or dumbbell)
- 8 Push-Ups
- 9 Kettlebell Swings (55-25 lb Kettlebel or dumbbell)
- 10 Pistols
- 11 Wall Balls (20-10 lb ball)
- 12 Chest-to-Bar Pull-Ups
This workout is done just as the song is sung. On the first day of christmas my true love gave to me 1 40 meter sprint. On the second day of christmas my true love gave to me 2 push presses and 1 40 meter sprint. This workout will continue as such. In total you will have completed 12 rounds and the final round will consist of every exercise listed.
Shauna’s Time = 24:20 (65 lbs, 30 lb KB, 10 lb ball)
My Time = 27:33 (95 lbs, 50 lb KB, 18 lb ball)
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:
“In any moment, at any time, you have the ability to change your life through a shift in your perception from fear to love.”
Spiritual Life Coach | Zach Tavcar 