Workout of the Day July 3, 2015

Health & Wellness

Workout of the Day for July 3, 2015

Tabata Interval:

Tabata is an interval program. Set a timer for 20 seconds of work and 10 seconds of rest. For 20 seconds you will work as hard as you can and then rest for 10 seconds. You will repeat this cycle 8 times totaling 4 minutes for each exercise.

Rest 3 minutes, then do:

Osho quote, best life coach

Mental Workout of the Day:

What I Like…

Most days we find ourselves talking to others, or even engaging in self-talk, about what it is we do not like. Are minds are constantly finding ways to engage in our problems and after enough time, we forget what it is we even enjoy doing. For today’s mental exercise we will reverse that process…

Grab a piece of paper and expect to write for roughly 10 minutes. At the top of the paper write, “Things I Like…” and begin. Write down whatever it is you like. This doesn’t have to be anything in particular or something where you are over thinking. Simply write down things that you like. It could be “I like having sex…I like clouds…I like going in the sun.” Just start writing things you like. After a few minutes of this you should find yourself feeling better and recognizing why you like those things. Feel free to write down why you like each thing as well if it feels like it could also be fun. Do this until the paper is full of things you like or until you feel uplifted and more joyful.

You can see yesterday’s workout if you are also interested in a gratitude writing process to also raise your vibration and prepare you for your manifestations 😉

If you liked this workout, feel free to contact me with any questions regrading life coaching and personal training services I offer…

Workout of the Day July 2, 2015

Health & Wellness

Workout of the Day for July 2, 2015

1 Round for time:

life coach reno, divinity sri sri ravi shankar

Mental Workout of the Day:

Gratitude List…

Today’s mental workout will be very simple for anyone wanting to raise their vibration to a place of appreciation, love, and allowing. Take out a piece of paper and on the front write, “Things I’m grateful for with my health…” and on the back write, “Things I’m grateful for with my family and relationships.”

At first, if you are not already feeling very cheerful, you may find that it is difficult to write things that you are grateful for. It could even start out something like…”I can walk,” or “I hardly get sick.” As you continue to write things that you are grateful for it should consistently feel better as you begin to find more thing to be grateful for such as, “I am actually very healthy…I have a body that takes care of me very well…I have a body that constantly renews itself in the perfect manner.” You notice the difference between the first few phrases and the last few.

Continue with this process until you are finished with filling up the paper or until you feel joyful and ready to go out into the world refreshed.

You can see yesterday’s workout if you are also interested in a visualization process to raise your vibration and prepare you for your upcoming manifestations 😉

If you liked this workout, feel free to contact me with any questions regrading life coaching and personal training services I offer…

osho quote enlightenment, life coach reno,

Workout of the Day July 1, 2015

Health & Wellness

Workout of the Day for July 1, 2015

10 Rounds for time:

  • 20 Sprint Down & Back (40 meters total)
  • 10 Box Jumps (12-26 inch box) or 10 Alternating Step-Ups (18-26 inch box)
  • 15 N-Ups or 15 Z-Ups

Shauna’s Time = 18:24

My Time = 18:29

osho quote enlightenment, life coach reno,

Mental Workout of the Day:

Visualizing Your Desires 

For today’s meditation we will practice putting ourselves in the place of already having achieved our desires. Seeing as that all of our realities are fully and truly just a manifestation of what is happening internally with us, we are going to aim to direct that reality into experiencing something magical.

You can set a 10 minute alarm for this or you can simply do it as long as you please. Finding either a comfortable laying or seated position, close your eyes and begin to imagine something that you have been thinking about recently, it could be a new relationship, better physical health, a better career path, but imagine yourself being in that situation. If at first this is difficult, say to yourself, “Wouldn’t it be nice if…” and follow with the desired situation until you are able to see yourself in the circumstance you are wanting. Once you are there, play with what it feels like to be in the relationship, or having the partner, or going to work at your desired career path. FEEL how wonderful it is to be living in the experience! Stay there as long as you like and/or move on to a new desired outcome. Once you feel complete, just sit or lay there for a few minutes and let it sink in to your consciousness. Feel how amazing it is to be living such a life. When you open your eyes, know that you have set an energetic wave in motion which is attracting the exact desires and manifestations into your life.

You can see yesterday’s workout if you are also interested in a gratitude meditation.

If you want more mental workouts such as this one, feel free to contact me with any questions regrading life coaching and personal training services I offer…

Rumi quote, personal trainer reno

Workout of the Day June 30, 2015

Health & Wellness

Workout of the Day for June 30, 2015

As Many Rounds As Possible in 20 minutes:

My Rounds = 9 + 14 Dips (145 lbs)

Shauna’s Rounds = 9 + 2 Dips (100 lbs)

Rumi quote, personal trainer reno

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.

If you liked today’s workout you can see yesterday’s as well…

Remember that gratitude is the key my friends ❤

Awakening quote Rumi, Rumi Quotes

Workout of the Day June 29, 2015

Health & Wellness

Workout of the Day for June 29, 2015

5 Rounds for time:

Awakening quote Rumi, enlightenment

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.

If you liked today’s workout you can see yesterday’s as well…

I provide life coaching and personal training for individuals looking to grow in the areas of spiritual, interpersonal, relationship, and physical wellness.

Enlightenment Quotes

Workout of the Day June 28, 2015

Health & Wellness, Meditation, Personal Trainer

Workout of the Day for June 28, 2015

7 Rounds for time:

Enlightenment Quotes

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.

If you liked today’s workout you can see yesterday’s as well…

For those of you interested in enhancing your overall mental, spiritual, and physical wellness I offer life coaching and personal training

Heart Meditation

Workout of the Day for June 27, 2015

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Workout of the Day for June 27, 2015

4 Rounds for time:

  • 500 meter Row or 400 meter Run
  • 25 Sit-Ups (Anchored)
  • 12 Handstand Push-Ups or Regular Push-Ups

My Time = 18:44

Shauna’s Time = 18:56

Heart MeditationMental Workout of the Day:

Heart Meditation

Today’s process will awaken your heart, bio-energetically. Set a timer for 10 minutes. Take a comfortable seated position and place your right hand on your heart with your left hand facing palm-upward. As you breath in feel the breath move into your heart. Stay with this meditation, maintaining your awareness on the breath filling your heart, for the 10 minutes. Pay attention to how you feel after you come out of the heart meditation.

Here is yesterday’s workout if you missed it…

If this process resonated with you, you can see other services I offer…

I also offer personal training for anyone looking to increase their physical health!

6/18/15 Workout of the Day

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1 Round:

  • 200 Walking Lunges
  • 150 Sit-Ups
  • 100 Pull-Ups or Inverted Rows

  
Mental Workout of the Day

Go outside and breathe! Do whatever your body calls you to do…but go outside and BREATHE! ❤

6/17/15 Workout of the Day

Uncategorized

As Many Rounds As Possible in 20 minutes:

  • 25 Strict Sit-Ups (feel anchored)
  • 25 Jumping Lunges
  • 25 Double Unders/50 Single Jump Ropes

My Rounds = 7

Shaunas Rounds = 6 + 16 Sit-Ups

  
Mental Workout of the Day

Go outside for 10 minutes. Take your shoes off. Ideally, find some grass or even dirt to stand in. Look around you at the trees, listen to the birds, observe all the beauty nature possesses. Now, look higher into the sky, look at the clouds. Watch the clouds as they move through the sky. Finally, contemplate all that you are incapable of seeing. Imagine the planets as far away as they are. Imagine the hundreds of billions of other galaxies out in the ether. Contemplate the vastness of our multiverse and realize how amazing that truly is.

How To Find Peace…

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I just meditated and want to share the realization I had…

As I meditated, I went through my normal ritual of reminding myself to relax, take my awareness to my breath, not force any unnecessary intentions, and simply be. However, this time was different because Archangel Michael popped into my head. I had an experience with Archangel Michael this weekend and he had remained in my awareness. So I called him forth and thanked him for always being with me and supporting me in any endeavors I feel I need guidance with.

As I continued meditating, I continued once more with the mental reminders of relaxing and breathing. This tends to be a continuous process for me during my meditations, which at times transpires into something magical, yet 90% of the time is just me reminding myself to relax and focus on my breath. However tonight it was magical.

As I continued to breathe, my mind decided it was time to let go. I began feeling a deeper sense of peace, of settling. My body got heavier, my breath became perfectly even, and although my mind was still active, it maintained a laser sharp clarity. As my mind began it’s wandering, I was able to direct it immediately back to my breath. I suddenly began to smell a scent that was more than familiar, I had no idea where it came from yet I was incredibly peaceful. As my attention remained on my breath, I started feeling a warmth and lightness emanating from my solar plexus and heart. I kept sinking deeper within myself and began to feel my body transform into a bubble of light, an energy vortex. I felt an immense power coming from the center of my being.

As I sat there I realized I wanted to stay there forever. I didn’t want to move for the rest of eternity, feeling the Infinite Power literally coming from ME! All potential came from ME! No one else, it came from that which is the Source of all beingness. As I heard my timer go off, I thought, “NOOOO! I want to stay here in this stillness forever!!!” And then I realized…this stillness is always at my disposal.

What I recognized from this experience, and what I wish for everyone to recognize, is that the peace we search for is always, and only, within us. I know so many great masters, teachers, sages, and all others we find so enlightened have said this, but it is another thing all together to experience it for ourYou-WIll-Never-Find-Peaceselves.

There is a stillness, a peace, that literally resides within the core of our being. Peace is literally the fabric of who we are. From our understanding as extensions of the One Divine Source, we know nothing but peace, nothing but love. Stillness, peace, can truly never be found from anyone, or anything, else. Peace is the realization that we are infinity connected to the Creative Source, that we ARE extensions of that Source. Unfortunately, without the acceptance of our Divine connection, we are empty. We search for fulfillment through connection with others, through things, through food, and yet we find ourselves continually empty looking for upliftment.

It is only when we are tired of feeling empty that we realize the only place we can look for inner fulfillment is where else…within. 😉 It takes strength to look within ourselves. We have learned to look for fulfillment from everything else other than the only place necessary. We have searched for peace in every corner of the world except for the space right beneath our chest cavity.

The only way to find peace…yes, the only way…is to look within ourselves. The only way is to let go of everything and FEEL the stillness that comes from letting go of all the noise in our minds. We are akin to the sky. Clouds come and go, storms fill the air, and yet they always pass. However, we can have no peace when we constantly identify with the clouds, with the storms. When we understand that we are the sky, pure, perfect, infinite, then we have peace. And the most effective way of realizing that we are extensions of that Source is through mediation…and meditation can come in many forms.

Meditation can come from sitting silently for 15 minutes and focusing on your breath, it can come from dancing freely without being watched, it can come from a 30 minute run, a stroll in the rose garden, a journal entry. Yes, the only way to find peace is to search your self, and the only way to do that is to still your mind enough to be clear.

Peace is not a state of mind, it’s a state of being…you Being. You are peace, you just have to  let the clouds pass and turn inward to realize you have always been the sky.

All My Love,

Zach ❤