Physical Workout of the Day:

• 5 Rounds for time:
  • 10 Handstand Push-Ups or Push-Ups
  • 50 meter Sled Push (60-150 lbs)
  • 20 Weighted Anchored Sit-Ups (Holding 5-20 lbs across chest)

Shauna’s Time = 18:27 (90 lbs, 5 lb plate)

My Time = 18:34 (115 lbs, 10 lb plate)

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:

“Love is your message to the world. Love is your purpose. You may drift away in your mind but Love is all there is…you will always find your way home.”

You can see yesterday’s workout for a wonderful gratitude meditation to help with raise your vibration and connect to your heart 🙂

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 quality:
  • 250 meter Row
  • 20 Walking Lunges (10-30 lb Dumbbells)
  • 15 Weighted Dips or Bar Dips or Bench Dips (35 lbs)

Me = 25 lb DBS & 25 lb DB on Dips

Shauna = 15 lb DBS & Bar Dips

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.

Daily Affirmation:

“Go forth with Love. No matter the circumstance, if you are filled with Love, you are one with Spirit. You have regained your strength, you have remembered the Light you are needed to share with the world.”

You can see yesterday’s workout if you would like a process to raise your vibration into allow the abundance in all areas of your life to manifest 😉

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

Physical Workout of the Day:

• As Many Rounds As Possible in 15 minutes of:
  • 10 Power Cleans (65-155 lbs)
  • 20 Alternating N-Ups (Bent knee coming in)
  • 30 Double Unders or Singles

My Rounds = 5 + 9 N-Ups (107 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:

“You can never fully disconnect yourself from Spirit. Although you may feel alone, Source is always within you. Feeling isolated simply demonstrates that you are not in alignment with Spirit. But Source will always find a way to make you remember your Union.”

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:

• 5 Rounds for max reps:
  •  1 minute each exercise:
    • Mountain Climbers
    • Double Unders or Singles
    • Push-Ups
    • Sit-Ups
  • Rest 1 minute between rounds

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:

“We search our lives looking for someone or something to lift us up, to show us the light. Yet we rarely take the time to look inside and recognize the Light already there…hidden beneath our doubt.”

You can see yesterday’s workout for a wonderful process to help ease your vibrational resistance and increase your allowing of the gifts that await you 🙂

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:

• 3 Rounds for time:
  • Row 1,000 meters or 100 Sumo-Deadlifts High Pulls (25-45 lb dumbbell/kettlebell/plate)
  • Rest 3 minutes

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:

“As hard as your rational mind may aim to deny it, your heart is always called to the miraculous.You can never stop the pull of your own heart to the magic of Life that lies just below the surface.”

You can see yesterday’s workout for a pranyama to help balance the Divine masculine and feminine energies within yourself 🙂

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 15 minutes:
  • 5 Deadlifts (65-225 lbs)
  • 5 Handstand Push-Ups or Push-Ups
  • 15 GHD Sit-Ups or Sit-Ups

My Rounds = 7 + 5 HSPUs (165 lbs)

Shauna’s Rounds = 7 + 3 Deadlifts (110 lbs)

Mental Workout of the Day:

“Wouldn’t It Be Nice If…” 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 Affirmation:

“Emotions become fun when you accept them as they are. Imagine the freedom that comes from allowing yourself to BE & faith that you are well.”

You can see yesterday’s workout for a pranayama to help balance the masculine & feminine aspects of your Self and relax the nervous system 🙂

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:

•  1 minute each exercise:
  • Box Jumps (12-24 inch box)
  • Bar Dips or Bench Dips
  • V-Ups or N-Ups
  • Wall Balls (10-20 lb ball) or Thrusters (10-20 lb Dumbbells)
  • Double Unders or Singles
  • Rest 1 Minute

Keep track of the overall number of reps for each round. Your score is your accumulated reps of all 3 rounds.

Compare to Workout of the Day August 27, 2015

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:

“If you ever feel you are walking alone, close your eyes, feel your heart beating, and listen to that silent Voice, “I’m here my child, you can never walk without me.”

You can see yesterday’s workout for a wonderful gratitude meditation to help with raise your vibration and connect to your heart 🙂

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:

• Every Minute on the Minute for 12 minutes:
  • 10 Burpees

Keep a running clock for 12 minutes. You can also set a stop watch or timer to go off every minute for 12 minutes. Do the 10 burpees as fast as possible in each minute and rest the remaining time of each minute. If you do not complete the required reps in the minute the penalty will be 30 squats per missed minute.

Missed Rounds = 0 Shauna & Zach

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:

“We must first learn to flow with life if we are wanting to create it. To truly manifest the life you want, you must also be willing to let go of what you think the right way is, and allow Spirit to inspire you on which path to take…then trust that the things on your path are laid out for your betterment.”

You can see yesterday’s workout for a wonderful process to help manifest your desires by putting you in the place of being grateful 🙂

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…