Physical Workout of the Day:

• As Many Rounds As Possible in 12 minutes of:
  • 5 Thrusters (45-95 lbs)
  • 5 Pull-Ups or Inverted Rows
  • 5 N-Ups
  • 10 Thrusters
  • 10 Pull-Ups
  • 10 N-Ups
  • 15 Thrusters
  • 15 Pull-Ups
  • 15 N-Ups

Continue this pattern of adding 5 repetitions per exercise as long as you can until the 12 minutes is complete.

My Rounds = Finished 20 reps + 14 Thrusters (71 lbs)

Shauna’s Rounds = Finished 20 reps + 1 Thruster (50 lbs)

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 Affirmation:

“Our words should not create more words, but make room for more silence.”

You can see yesterday’s workout if you would like a process that will help you with helping bring more joy to others and yourself as well 😉

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

Physical Workout of the Day:

• For Time:
  • 100 Burpees

My Time = 7:19

Shauna’s Time = 7:26

Compare to Workout of the Day August 3, 2015

Mental Workout of the Day:

3 Acts of Random Kindness…

Today’s process is to do 3 random things which benefit others. Acts of random kindness help bring energy, chi, prana back into our body systems. By giving freely to others we receive 10 fold from the universe as a whole.

These acts do not have to be outlandish, they can be as simple as opening the door for a stranger, complimenting someone on their eyes, or handing someone a pretty hand-picked flower. This process should simply be a way of getting out of our own way and helping uplift someone else in a genuine way.

Daily Affirmation:

“Healing does not belong to the miraculous. Healing is a state of being. It is a remembrance of your Divine Self, your Infinite Self, your worthy Self. Healing takes place as a result of your full acceptance that you are not only a child of God, but an expression of Source in all Its glory. In this state you are at One with Spirit…in this state you are Whole.”

You can see yesterday’s workout for a wonderful process to help ease your vibrational resistance by being playful and enthusiastic 🙂

You can contact me if you are interested in online life coaching and/or online personal training services I offer and I would love to hear from you…

Physical Workout of the Day:

• 7 Rounds for time of:
  • 7 Strict Pull-Ups
  • 11 Weighted Push-Ups (25-45 lbs) or Push-Ups
  • 15 Anchored Sit-Ups

My Time = 14:08 (25 lbs)

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 9-20 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 as many rounds as you feel comfortable with, sit in meditation for 5-10 minutes.

Daily Affirmation:

“Trying amplifies the lack of belief in oneself, in the Laws of the Universe, in Source Itself, in well-being.” -Abraham-Hicks

You can see yesterday’s workout for a very fun process to help raise your vibration and to be more allowing 🙂

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…

Physical Workout of the Day:

• As Many Rounds As Possible in 12 minutes of:
  • 5 Deadlifts (65-225 lbs)
  • 10 Handstand Push-Ups or Push-Ups

My Rounds = 5 + 6 Handstand Push-Ups (165 lbs)

Shauna’s Rounds = 5 + 5 Deadlifts (105 lbs)

Mental Workout of the Day:

LOVE Meditation

Today’s process will be a practice in loving yourself. Start with your heart on your eyes closed in a comfortable seated position. This is simply because you want to be awake for the majority of this meditation and lying may cause you to fall asleep.

Place your right hand over the center of your chest where your heart is located. Place your left palm facing upward, resting on your lap. Close your eyes and feel the breath move down into your belly as you inhale. As you exhale, feel the belly fall and the rib cage simply depress. After 5-10 breaths, take your attention to where your right hand is on your heart. Focus on the warmth you feel between your hand and your chest. This is going to be your place of focus for the remainder of the meditation.

As you breath, feel the connection between your hand and heart. Affirm to yourself, “my heart is the core of my physical body and the reminder of who I am and why I am here.” This will remain your affirmation. Go as deeply as you wish with this meditation, allowing your hand to almost feel as if it is on fire with the love expressed from your heart. You can remove your hand as soon as you feel that you are finished, do not put a time limit on this meditation, it could be 2 minutes, it could be 20…just go with it. ❤

Daily Affirmation:

“Fear is a construct of the mind, it does not belong to Spirit. When you can unify mind and Spirit, miracles will be a daily occurrence for you.”

You can see yesterday’s workout for a wonderful process to raise your vibration and help manifest your desires 🙂

Please feel free to contact me if you are interested in life coaching and personal training services I offer. I would love to hear from you…

Physical Workout of the Day:

• 5 Rounds for time of:
  • 10 Power Cleans (45-155 lbs)
  • 10 Ring Dips or Bar Dips or Dips
  • 25 Double Unders or 50 Singles

My Time = 13:40 (105 lbs)

Shauna’s Time = 15:10 (70 lbs)

Mental Workout of the Day:

What I Like…

For today’s exercise you will make a list of the things you like. This can literally be anything. Set a timer for 10 minutes and write what you like to do, or what you like in general. It can be, “I like potato chips,” or “I like when my lover kisses my neck.” It doesn’t matter what it is, just that you are writing what you like. In this exercise, we are aiming to shift your perspective and your vibrational offering so that things that match the vibration of what you like begin to manifest more and more in your reality. You can do this for 10 minutes or as long as you like, but remember to have the intention of feeling better as a result of doing this process.

Daily Affirmation:

“Healing is a natural process of life. There is no dis-ease that cannot be reversed by right-thinking. You were created perfect as Spirit is perfect…a change from fear to Love reconnects you with the flow of well-being in all of your life.”

You can see yesterday’s workout for a wonderful process to help manifest your desires through a gratitude process 🙂

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…