life coaching

Workout of the Day July 26, 2015

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Physical Workout of the Day:

For Time:

  • 100 Burpees

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.

 spiritual awakening, life coach reno, personal trainer

Daily Affirmation:

“It is inevitable that you will reach your awakening…go ahead and accept it.”

You can see yesterday’s workout if you would like a process to raise your vibration and manifest your dreams 🙂

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

Workout of the Day July 20, 2015

Health & Wellness

Physical Workout of the Day:

Today will be a rest day. Take time to focus on today’s mental workout.

Mental Workout of the Day:

LOVE Medtation

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. ❤

 Awakening Quote, Life Coach Reno, Personal Trainer Reno

Daily Affirmation:

“Remember your purpose is Love, To give it, receive it, fell it, and BE it! ”

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 🙂

I would love it if you contacted me if you are interested in life coaching and personal training services I offer…

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…

Awakening Quote

Workout of the Day June 23, 2015

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Workout of the Day for June 23, 2015

5 Rounds for time:

  • 25 Kettlebell Swings (20-40 lbs)
  • 15 Dips or Dips on Bench
  • 200 meter Run

Mental Workout of the Day:

Set a timer for 5-10 minutes. Close your eyes. Visualize the most wanted desire you have. Imagine the thing that you want most. As you imagine it, put your self in the place of already having it. Imagine what it would be like to already have the health, the lover, the financial abundance. FEEL what it is like to already be living what it is you are wanting. This game should feel good, when it feels good, that means that you have connected with your higher self, you have connected with your soul. If it doesn’t feel so good, it simply means that your visualization is not fully connected to your desire, that you are focusing on the lack of having what you desire.

If you want to see yesterday’s workout you can see it here…

You can see more of the life coaching work I do…

As well as the personal training I offer…

Awakening Quote

Workout of the Day June 22, 2015

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Workout of the Day for June 22, 2015

2 Rounds for time:

  • 100 Squats
  • 80 Leg Lifts
  • 60 Push-Ups
  • 40 V-Ups
  • 20 Burpees

Mental Workout of the Day:

Today is a day for gratitude! Make a list of 10 things you are grateful for. They could be the most basic of things to be grateful for. Write what makes these things so wonderful. After you’ve done this, put on your favorite song and dance. Nobody watching, nobody around, just dance and let your body move. Feel the freedom that comes from dancing and let that carry you through your day.

If you want to see yesterday’s workout you can see it here…

If you are interested in life coaching you can see more about it at my website…

6/12/15 Workout of the Day

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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.

Why I Am Always Happy…

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Recently I have been asked on more than one occasion why I am so happy. At first I thought, “Well, I’ve been through cancer twice as an adolescent, you’d be happy and positive too!!!” However, that got me to thinking why I really am so happy and positive. Why in the world do I look at this experience we call life so much differently than my contemporaries and the mass majority around me? As I thought about it, I came up with some reasons why I seem to see the world in a light that those around me find appealing.

First and foremost, yes, I went through chemotherapy, full body radiation, and a bone marrow transplant to rid my body of cancerous cells. And as much, as that was a horrific experience to go through, that was the absolute catalyst to diving deeper into the questioning that has led me to where I am. In addition to that, I witnessed children, and their families, from the age of 1 year to 16 years, suffer so immensely from having their body poisoned as the only viable option to eliminate cancerous cells from their bodies. Not only that, but the mental and spiritual toll it took on the children and their families was overwhelming. When you witness a 7-year-old suffer and die in such a way, you start to ask a whole lot of questions. As a result, you find a whole lot of answers. Here are mine…

I know without a question of a doubt that life is not happening TO me, but FOR me. I choose to look at life as if everything that is happening around me comes from the internal processes (thoughts, beliefs) that I am emitting. I don’t give anybody else control over MY life! I know that there is a Presence, you may call it God, Spirit, Source, whatever resonates with you, that is giving me whatever I am living for a prolonged period of time. I know that if I am feeling concerned, fearful, and mad, that what I am thinking and what I am wanting are in no way in harmony. That soon enough the results of the thoughts that cause me to feel fearful, concerned, and mad will manifest experiences that I will not enjoy. And so I choose the alternative.

I also choose to look at myself as the victor of my life. This may stem from the fact that my body healed after having been overcome with cancerous cells, but I know that my belief in the fact that I would survive and be completely healthy once again was the number one factor in my being here today. I know that no matter what, if I can change my thoughts long enough and therefore alter my beliefs, that I life will have no choice but to manifest the results of those thoughts and beliefs.

I also choose to look at myself as an extension of the very thing we call God. I see myself, and every other human, animal, plant, and thing as an extension of God, our Source. I see myself as having access to that Source at any time as long as I am willing to speak and ask. I know that I receive communication from God within an instant because that Infinite Presence is always with me, guiding me, protecting me, and truly the REAL me. I see this with everyone and therefore I have no pity for my fellow brothers and sisters. I know that each of us is the complete creator of our reality. I have no doubts about that. The abundance, poverty, health, illness, love, loneliness, is a direct result of the thoughts and beliefs we hold and the co-creative experience with our Source. In each of those instances we are either letting the overwhelming well-being that is the natural state of God to flow into our lives, or we resisting it.

I am always happy because I don’t see myself as infinitely small, I see myself as a divine being in human form. I am always happy because I see my life as a magical dance in which sooner or later I will manifest all the magic possible. I am always happy because I choose to see love, instead of fear. I am always happy because I choose to see potential, not incompetence. I am always happy because I choose to see that there is always a Light in the midst of the darkness. I am always happy because long ago I decided that I would live fully, to mess shit up, to speak my Truth, to ask questions, to listen to the voice within, and to look for things that I could be grateful for.

Do I do anything special that my family and friends cannot do? Absolutely not! However, I have done my best to habituate a way of choosing to look at this thing we life. I have reminded myself again and again that the magic is all around, but most importantly always within. In the scheme of the Universe, we are so small, and if I refuse to accept my place as an extension of Source, then I can have the same mundane experience as everyone else. However, if I can take my rightful place as connected always to you and the Infinite Creator, God, then I am free, then I have taken my place as the great masters before me have come.

I hope you will do the same.

All My Love,

Zach ❤

6/9/15 Workout of the Day

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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

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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

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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.