Fitness

Workout of the Day July 18, 2015

Health & Wellness

Physical Workout of the Day:

As Many Rounds As Possible in 15 minutes:

Shauna’s Rounds = 12 + 2 Dips

My Rounds = 12 rounds

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.

 Daily Affirmation, Life Coach, Personal Trainer

Daily Affirmation:

“The blessings that await us can only be received through our own opening of the door. It always happens through us, never to us. ”

You can see yesterday’s workout if you would like a fun game that gently helps you ease your vibration and allows your blessings to funnel in 🙂

Feel free to contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 17, 2015

Health & Wellness

Physical Workout of the Day:

5 Rounds for time:

  • 10 Box Jumps (12-30 inch box) (Highest box possible)
  • 15 Thrusters (25-85 lbs)
  • 20 Jack Knives (Maintain legs at 45 degrees throughout exercise)

Shauna’s Time = 16:10 (24 inch box, 42 lbs)

My Time = 19:55 (30 inch box, 71 lbs)

Mental Workout of the Day:

“Wouldn’t It Be Nice..” Game

Today’s mental workout will be focused on playing the “wouldn’t it be nice if…” game. Set a timer for 10 minutes and close your eyes. Say to your self, “Wouldn’t it be nice if…” and finish the sentence with what it is you are desiring. Play this as if you are imagining all the possibilities you have ever desired. Start with the things that you don’t have a lot of resistance against, such as “Wouldn’t it be nice if someone told me I had a nice smile.” Things that really you don’t have a lot of resistance against. As you do this, really feel what it would be like to have someone tell you that you have a nice smile. After you have begun to feel more uplifted move on to the things that you are REALLY desiring. You could say, “Wouldn’t it be nice if I met the perfect partner for me and had a nice conversation with them.” As you play this, remember that it is key to FEEL the feeling of being in the situation, experiencing what it is like to be in actual circumstance. Continue playing this until you are truly feeling better or until the timer goes off.

 Daily Prayer, Reno Life Coaching, Personal Training

Daily Prayer:

“Oh Prime Source, I seek to feel fully the love ever-flowing from You. I wish to remember our eternal unity, and feel that Love with all beings alike. ”

You can see yesterday’s workout if you would like to simply relax and connect with the feminine aspect of your beingness 😉

Feel free to contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 16, 2015

Health & Wellness

Physical Workout of the Day:

7 Rounds for time:

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.

 Meditation mantra, life coaching reno, life coach, personal trainer reno, personal training

Daily Prayer:

“Great Spirit, teach me the ways of the wind. To move with ease, to gracefully dance around any obstacle. Remind me of my ability to remain still, and of my power to move mountains. ”

You can see yesterday’s workout if you would like a contemplation practice to ease your concerns about future events and expand your understanding of the moment 😉

Feel free to contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 15, 2015

Health & Wellness

Physical Workout of the Day:

As Many Rounds As Possible in 20 minutes:

Shauna’s Rounds = 8 + 3 Ring Push-Ups

My Rounds = 8

Mental Workout of the Day:

100 Things I’m Grateful For…

Today’s process is strictly to help raise our vibrational rate so that we can allow the flow of love and appreciation to dominate our cells and allow the law of attraction to bring us more things to be grateful for, and to begin to restructure the neuron cross-bridges in our brain.

Get out a piece of paper and expect to do this process for roughly 10-20 minute. At the top of the page write, “100 Things I’m Grateful For…” and begin. You don’t have to be elaborate with what you’re grateful for but do your best to specific, such as “My ability to move my body and exercise,” rather than just “health” or “exercise.” Write until you have your 100 things to be grateful for. If you just can’t think of things to be grateful for, write as many as you can and then come back to it later in the day. This process moves your attention toward points of gratitude, and by the law of attraction, this will bring other thoughts similar to it into your awareness. Also, this will soften our vibration so that we open the door to the things we have been waiting for, and that the Almighty has been pushing into our experience.

 Daily Prayer, Personal Training Reno, Personal Trainer

Daily Prayer:

“Almighty Presence, thank you for he unending blessings bestowed upon me. Thank you for always whispering to me, ‘For the door can only opened from within,’ reminding me of my eternal strength.”

You can see yesterday’s workout if you would like a contemplation practice to ease your concerns about future events and expand your understanding of the moment 😉

Feel free to contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 14, 2015

Health & Wellness

Physical Workout of the Day:

Every Minute on the Minute for 15 minutes:

Set a timer for 1 minute and complete all 3 exercises in the minute. The remaining time within each minute is rest time. If you do not complete all 3 exercises within the minute your penalty will be 5 burpees or 10 Kettlebell Swings for each round missed.

Shauna’s missed Rounds = 1

My missed Rounds = 3

Mental Workout of the Day:

Contemplation…

Today’s workout will be contemplation. This exercise can be akin to meditation in the process and the end result, however your mind will be much more active than in quiet meditation. Set a timer for 10-15 minutes and find a comfortable sitting or lying position. Close your eyes and consider a possible query you have been contemplating as of late. Bring this to the forefront of your mind and begin to look at this from a different perspective. Ask yourself why you are contemplating this. Ask yourself why this affects your life. Ask yourself why this is important to you. After you have done this, you can then ask if you can do something about this query. Is it possible to change what you are contemplating? If you are just contemplating the vastness of the universe, you can ask yourself, “Why is the brilliance of the universe important to me?” When you have found that answer, ask yourself if it is truly important to your life. If it happens to be a discrepancy with a lover, friend, or acquaintance, do the same process. Just ask yourself these simple questions and see if they can’t shift your perspective if that is what you are searching for.

 Daily Prayer, Life Coach Reno Personal Trainer

Daily Prayer:

“Infinite Spirit, thank you for the unbounded blessings you have given me. Thank you for the gift of breath, of sight, of speech, of sound. Thank you for the gift of eternal love, but most of all for the ability to see you as All that I experience.”

You can see yesterday’s workout if you would like a visualization practice to funnel in your awaited blessings 😉

Feel free to contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 13, 2015

Health & Wellness

Physical Workout of the Day:

30-25-20-15-10 reps of each:

My Time = 16:37 (60 lbs)

Shauna’s Time = 17:30 (38 lbs, 25-20…pull-ups)

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.

Daily Prayer, Best life coach reno life coaching

Daily Prayer:

“Eternal Principle, I ask that you remind me of your benevolence and ever-flowing opulence. Remind that that all things wanted…health, wellness, blessings…are making their way into my life, yet I must receive them with an open heart.”

You can see yesterday’s workout if you would like a guided meditation to help with releasing tension and allowing blessings 😉

Please contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 12, 2015

Health & Wellness

Physical Workout of the Day:

“DEATH BY…”

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

My Score = 15 Rounds + 12 reps

Shauna’s Score = 15 Rounds + 5 reps

Mental Workout of the Day:

Guided Meditation…

Click this guided meditation link and open it in your browser. Often times when we begin meditating we don’t know what we are aiming to accomplish. This guided meditation will allow you to let go and simply be. It will help you to let go of the responsibility of thinking, and allow the mind to drift into a place of calm and healing. This is a very important to learn when first starting meditation, and the video attached will help you to get into the stages of letting go.

Daily Prayer, Life Coach Reno Life Coaching

Daily Prayer:

“Oh Great Divine, show me the beauty that is my soul, that is the Truth of who I AM. Remind me of my infinite potential and of the power that lies therein. Thank you for this blessing.”

You can see yesterday’s workout if you are would like to use a process to help see your reality from a different perspective 😉

Please contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 11, 2015

Health & Wellness

Physical Workout of the Day:

As Many Rounds As Possible in 20 minutes:

Mental Workout of the Day:

Contemplation…

Today’s workout will be contemplation. This exercise can be akin to meditation in the process and the end result, however your mind will be much more active than in quiet meditation. Set a timer for 10-15 minutes and find a comfortable sitting or lying position. Close your eyes and consider a possible query you have been contemplating as of late. Bring this to the forefront of your mind and begin to look at this from a different perspective. Ask yourself why you are contemplating this. Ask yourself why this affects your life. Ask yourself why this is important to you. After you have done this, you can then ask if you can do something about this query. Is it possible to change what you are contemplating? If you are just contemplating the vastness of the universe, you can ask yourself, “why is the brilliance of the universe important to me?” When you have found that answer, ask yourself if it is truly important to your life. If it happens to be a discrepancy with a lover, friend, or acquaintance, do the same process. Just ask yourself these simple questions and see if they can’t shift your perspective if that is what you are searching for.

Daily Prayer, Best Life Coach Reno Life Coaching

Daily Prayer:

“Divine Mother, I ask that you show me the ways of forgiveness and compassion, to truly open my heart, that I may walk with them all the days of my life.”

You can see yesterday’s workout if you are wanting a fun gratitude dancing process to raise your vibration and release any stuck energy 😉

Please contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 8, 2015

Health & Wellness

Physical Workout of the Day:

Every Minute on the Minute for 15 minutes:

Set a timer for 1 minute. The task is to complete the 3 power cleans and 9 push-ups within the minute and rest the remaining time. The faster you complete all the reps the longer the time you have to rest. If you are unable to complete all the reps within the minute, the penalty will be 5 burpees for each missed round after the 15 minutes is complete.

My Weight = 120 lbs, no missed rounds

Shaun’s Weight = 80 lbs, 1 missed round

Mental Workout of the Day:

Gratitude List…

Today’s mental workout will be very simple for anyone wanting to raise their vibration to a place of appreciation, love, and allowing. Take out a piece of paper and on the front write, “Things I’m grateful for with my health…” and on the back write, “Things I’m grateful for with my family and relationships.”

At first, if you are not already feeling very cheerful, you may find that it is difficult to write things that you are grateful for. It could even start out something like…”I can walk,” or “I hardly get sick.” As you continue to write things that you are grateful for it should consistently feel better as you begin to find more thing to be grateful for such as, “I am actually very healthy…I have a body that takes care of me very well…I have a body that constantly renews itself in the perfect manner.” You notice the difference between the first few phrases and the last few.

Continue with this process until you are finished with filling up the paper or until you feel joyful and ready to go out into the world refreshed.

Daily Prayer, Life Coach Reno Life Coaching, Zach Tavcar

Daily Prayer:

“Infinite Source, substance of my soul. Show me the glory that is our union. Remind me of the blessings that flow unbounded from your eternal heart. Help me to remember my place as your Infinite Child.”

You can see yesterday’s workout if you are wanting a visualization technique to raise your vibration and prepare you for your waiting manifestations 😉

If you liked this workout, feel free to contact me with any questions regarding in-person or online life coaching and personal training services I offer…

Workout of the Day July 7, 2015

Health & Wellness, Inspiration

Physical Workout of the Day:

4 Rounds:

Set a timer for 60 seconds with 15 seconds of rest. For the 60 second interval do as many of the first exercise as possible, when then the beep hits rest the 15 seconds and repeat until all of the exercises are complete as such. Repeat this cycle 4 rounds.

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.

Daily Prayer, Life Coach Reno Life Coaching

Daily Prayer:

“Oh Great Spirit, show me the infinite blessings that permeate through your all-Loving heart. Teach me through the guidance of my own heart, that Love is the ultimate gift. Thank you for your reminder of my eternal presence as an extension of You.”

You can see yesterday’s workout if you are wanting a fun game to raise your vibration and prepare you for your waiting manifestations 😉

If you liked this workout, feel free to contact me with any questions regarding life coaching and personal training services I offer…