Fitness

6/14/15 Workout of the Day

Uncategorized

TABATA:

  • Pull-ups/Inverted Rows
  • Squats
  • Pull-ups
  • Sit-ups

Tabata is an interval workout. For 20 seconds you will do as many reps as possible, then rest 10 seconds. You will repeat this a total of 8 times equalling 4 minutes. You will do all 8 rounds of squats, rest 1 minute, and repeat that pattern until you have completed all the exercises. This is a 20 minute workout.

  
Mental Workout of the Day:

Write down the 5 most important things you want to see manifest in your life. Under each wanted manifestation write what it would feel like to have it. Write how wonderful you feel as a result of having each thing, or living each circumstance. Play with this until you feel uplifted.

6/12/15 Workout of the Day

Uncategorized

As Many Rounds As Possible in 15 minutes:

  • 7 Push-ups or Weighted Push-ups (10-35 lb Plate)
  • 14 Back Extensions
  • 21 Double Unders or Singles with Jump Rope

My Score=10 rounds + 6 push-ups

Shaunas Score=9+18 Double Unders

  
Mental Workout of the Day

Today will be a meditation day. Set a timer for a minimum of 10 minutes, find a comfortable position to sit in, and take your focus to your breath. As you inhale feel the breath expand the abdomen and fill you with energy, and as you exhale collapse the abdomen and feel the weight of your body get heavier. As thoughts come just let them be and return your attention to the expansion and contraction of the abdomen.

6/10/15 Workout of the Day

Uncategorized

Every Minute on the Minute for 15 minutes:

  • 10 Push-ups 
  • 15 Cherry Pickers

Finish workout with 100 Sit-ups

  

Mental Workout of the Day:

Set a timer for 5 minutes. Once the timer is started write down everything you can think of that you’re grateful for. If you absolutely can find nothing, write down things that at least make you feel good in any way. 

6/9/15 Workout of the Day

Uncategorized

4 Rounds:

  • 30 Sprinter’s Lunges (15 per leg)
  • 25 Alternating N-Ups
  • 20 Dips or Bench Dips

Mental Workout of the Day:

Imagine yourself as a living breathing god or goddess. Imagine what that would feel like. Imagine the strength and innate potential you possess. Imagine the confidence, kindness, compassion, inner strength you emit to all those who come into contact with you. Imagine how you would walk, speak with others, interact with all living things. Now take that reminder and see how long you can walk throughout the day with that presence. If you forget, remind yourself, “How would I walk if I was a god?”

6/8/15 Workout of the Day

Uncategorized

Every Minute on the Minute for 20 minutes:

  • 14 Kettlebell Swings (25-40 lbs) on the first minute
  • 7 Burpees on the second minute

You should have gone through only 10 rounds of each exercise. Rest the remainder of each minute after completion of the reps. The punishment for not completing the reps in each minute is 10 push-ups or dips per missed round.

  
Mental Workout of the Day:

Think of the one thing that is most challenging for you at this time in your life. Whether it is money, health, lack of relationships, etc. Now for the sake of only feeling better, imagine having the exact thing that challenge is causing you to want. Simply for te sake of feeling good, imagine having the very circumstance you are wanting to see manifest. Play with that idea for as long as it makes you feel good and then continue on with your day.
P.s., sorry for no workouts this weekend. I was spending time with my brand new fiancée and family & friends for my birthday weekend. 

6/5/15 Workout of the Day

Uncategorized

As Many Round As Possible in 20 minutes:

  • 5 Pull-ups or Inverted Rows
  • 10 Back Extensions or Supermans
  • 15 Squats

 
Mental Workout of the Day:

Take out a piece of paper and write down, “Thing I Will Accomplish This Year.” Write down all the things that you not only plan to have, but would like to see manifest on your life. After you write these down, imagine having each one. 

6/4/15 Workout of the Day

Uncategorized

10 Rounds:

  • 10 Push-ups
  • 20 Sit-ups

  

Mental Workout of the Day

Take 5 minutes to stand in the grass. Take your shoes off and feel the grass beneath your feet. Imagine the energy of the earth flowing upward into your body renewing all your cells and filling you.

6/3/15 Workout of the Day

Uncategorized

1 Round for time:

  • 400 meter Walking Lunges (Advanced)
  • 200 meter Walking Lunges (Beginner)

My time = 12:01 with 393 Lunges

Shauna’s time = 15:41 with 411 Lunges

  

Mental Workout of the Day:

Set a timer for ten minutes. Sit comfortably and place your right hand on your belly. Take your awareness to your hand and as you inhale feel the belly expand. As you exhale feel the belly collapse. Focus your attention gently on the belly rise and fall for all 10 minutes. Write down any thoughts that came into your mind that stood out.

6/2/15 Workout of the Day

Uncategorized

As Many Rounds As Possible in 14 minutes:

  • 7 Thrusters (10-30 lb Dumbbells)
  • 14 Pull-ups or Inverted Rows
  • 21 Double Unders with Jump Rope or 42 Jump Rope Singles

My rounds = 6 + 14 Pull-ups

Shauna = 6 + 10 Pull-ups 

  

Mental Workout of the Day:

List 20 things that make you happy. Repeat the list aloud 3 times. Throughout the day say the things you remember when you feel not so good. 

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!