workout of the day

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

Uncategorized

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!

Spiritual Awakening

Workout of the Day June 26, 2015

Uncategorized

Workout of the Day for June 26, 2015

As Many Rounds As Possible in 20 Minutes:

  • 9 Pull-Ups/Assisted Pull-Ups/Inverted Rows
  • 12 Box Jumps (24-12 in Box) or Alt. Step-Ups (24-18 in Box)
  • 15 Wall Balls (14-10 lb Ball) or Thrusters (15-10 lb DBs)

My Rounds = 7 + 11 Box Jumps (24 in Box, 14 lb Ball)

Shauna’s Rounds = 7 + 5 Box Jumps (18 in Box, 10 lb Ball)

 Spiritual Awakening

Mental Workout of the Day:

Today’s mental workout will be to release any thoughts period, to simply stop thought. Go outside, take off your shoes, take off your socks, stand in the grass or dirt and feel the earth against your feet. If you feel so inclined, lay down and look up at the clouds, feeling the earth supporting your frame. FEEL your body connected to the earth. By connecting with the earth, you connect your bio-rythms with the bio-rythms of the earth, attuning yourself to the same frequency as Gaia. This is often overlooked as a way of changing the cellular frequency within our bodies. By connecting our cells and atoms to the atoms of the earth, we return our bodies to the natural frequencies of our Divine well-being. Not only will this calm your mind, but this will align the atoms of our our being with that of our Mother. Stay laying, or standing until you feel that you have balanced the static you have accumulated.

You can see yesterday’s workout here…

If this process resonated with you, you can look at the life coaching I offer that entails other processes tailored to return you to your natural Divine state of perfection…

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

Awakening

Workout of the Day June 25, 2015

Uncategorized

Workout of the Day for June 25, 2015

Today’s focus will be on the mental workout 🙂

Mental Workout of the Day:

Today’s mental workout will be focused on playing the “wouldn’t it be nice if…” game. Set a timer for 20 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.

You can see yesterday’s workout here…

If you like this process and would like direction on how to manifest your desired life, check out the life coaching I offer…

Life Coach Reno, Zach Tavcar

Workout of the Day for June 24, 2015

Uncategorized

Workout of the Day for June 24, 2015

As Many Rounds As Possible in 15 minutes:

  • 7 Back Squats (45-95 lbs)
  • 14 V-Ups
  • 21 Double Unders or 42 Singles with Jump Rope

My Rounds = 6 + 9 V-Ups (Overhead Squats 95 lbs)

Shauna’s Rounds = 6 + 4 Back Squats (65 lbs)

Mental Workout of the Day:

Write a list of the top 5 personality traits of the person you appreciate and love most. Write why you enjoy those traits so much. After you have completed that, do the same for the person that has been bothering you the most. See if after you have focused on the person you love the most changes your ability to see the person bothering you the most.

You can see yesterday’s workout here…

I offer life coaching for those in need of spiritual growth and goal attainment…

I provide personal training packages for those in need of health and wellness planning…

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…