personal training

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…

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 6, 2015

Health & Wellness

Physical Workout of the Day:

As Many Rounds As Possible in 20 minutes:

My Score = 11 Rounds (50 lb Kettlebell)

Shauna’s Score = 10 + 7 Squats (30 lb Kettlebell)

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, Life Coach Reno Life Coaching

Daily Prayer:

“Oh Divine Source, I seek to know your Infinite Love, to feel the spring of warmth that flows endlessly through you. I wish to drink of your opulent supply of kindness, gentleness, strength, wisdom, and Love. Oh Great Spirit, let me not seek you out in the ways of the confused, but rather let me search the depths of my own heart and see that we have always been united, truly, fully, always One.”

You can see yesterday’s workout if you are wanting a breathing technique (pranayama) which will help to balance the energetic pathways of your body and to raise your vibration and prepare you for your new blessings 😉

If you liked this workout, feel free to contact me with any questions regrading 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…

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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…

Workout of the Day June 21, 2015

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Workout of the Day for June 21, 2015

As Many Reps As Possible in 7 minutes:

Burpees

My Score = 95 Reps

Shauna’s Score = 85 Reps

Awakening quote

Awakening Quote

Awakening quote

Mental Workout of the Day

Go out today and do 3 acts of random kindness. They could be as simple as complimenting somebody on on their eyes. After you do each act of random kindness, consider how it made you feel. Question your self on how you felt before you engage in the act, and how you felt afterwards. Kindness uplifts the internal energy system and after you participate in the practice you should feel more uplifted and joyful.

Workout of the Day June 20, 2015

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Workout of the Day for June 20, 2015

40-30-20-10 Reps of each exercise for time:

  • Box Jumps (8-24 inch Box)
  • Pull-Ups or Inverted Rows
  • Sit-Ups (Feet Anchored)

Awakening Quote Hafiz Awakening Quote Hafiz

Mental Workout of the Day

Play the “Wouldn’t if be nice if…” game for 10 minutes. Say to yourself, “Wouldn’t it be nice if…” and finish with what it is you would like to see manifest in your life. This game was developed by Abraham (as channeled by Esther Hicks). The purpose of this game is to feel better about what it is you are desiring; to be able to put your self into the feeling place of already having acquired the new thing or circumstance. Play this game for a minimum of 10 minutes and as long as you’d like after that.

Workout of the Day for June 19, 2015 here…

Contact me if you are interested in an individually tailored fitness program!!!