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Workout of the Day August 15, 2015

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Physical Workout of the Day:

“J.T.”

My Time = 12:38

Shauna’s Time = 18:01 (15-12-9 reps)

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.

 inspirational quote, life coach reno nv, personal trainer reno nv, jt crossfit workout, zach tavcar

Daily Affirmation:

“I believe you are an extension of God. I believe that the Universe is working with you, and always for you.”

You can see yesterday’s workout for a wonderful process to help manifest your desires 🙂

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…

Workout of the Day August 14, 2015

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Physical Workout of the Day:

My Time = 17:11 (95 lb Overhead Squats)

Shauna’s Time = 19:40 (71 lb Back Squats)

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.

Inspirational quote, personal trainer reno nv, life coach reno nv, zach tavcar

Daily Affirmation:

“Believe so deeply that your dreams have no option but to come true.”

You can see yesterday’s workout for a wonderful process to lift your vibration 🙂

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…

THE MIRACLES ARE HERE…

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The miracles are all around us…and waiting to be seen…but it’s up to us to witness them ❤

Workout of the Day August 13, 2015

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Physical Workout of the Day:

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.

 Inspirational quote, life coach reno nv, personal trainer reno nv, zach tavcar

Daily Affirmation:

“Don’t be afraid to dream big. Nothing magical ever happened thinking rationally.”

You can see yesterday’s workout for a Love meditation 🙂

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…

Workout of the Day August 12, 2015

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Physical Workout of the Day:

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. ❤

 Inspirational quote, life coach reno nv, personal trainer reno nv, Zach Tavcar,

Daily Affirmation:

“The greatest gift you can give another is your presence.”

You can see yesterday’s workout for a process to help relieve stress and live! 🙂

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…

Workout of the Day August 11, 2015

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Physical Workout of the Day:

Rest 1 minute then:

Tabata is a high intensity interval training program. It has a work to rest ratio of 20 seconds of work and 10 seconds of rest, which is completed 8 times to total 4 minutes.

To complete this workout set a timer for 20 seconds, which will be your work time, with a 10 second rest period. For the first couplet, you will do 20 seconds of as many jumping lunges as possible, rest for 10 seconds, and then complete 20 seconds of push presses, followed by 10 seconds of rest. That completes one round. The workout is 8 rounds and will last a total of 8 minutes.

Do the same for the N-Ups, except you will only be doing the one exercise.

Your score is the lowest number of repetitions that you get in any one of the rounds of each exercise.

My Scores: Jumping Lunges=18, Push Presses=9 reps (30 lb DBS), N-Ups=11 reps

Shauna’s Scores: Jumping Lunges=18, Push Presses=10 reps (15 lb DBS), N-Ups=11 reps

Mental Workout of the Day:

Sing & Jump…

Today’s mental workout is for the releasing of any stagnant energy. Turn on your favorite song, or favorite song at the moment, and sing your heart out! There is a reason they say to sing your heart out and that is because in the expression of your creative energy you are aligning with your heart. You are unifying the creative energies of the mind, body, and soul and giving the gift of expressing them out into the ethers, even if it happens in your own room. As you sing I want you to jump around and dance. Shake all the stuck energy out of your body and just let it all out! If you feel that you’re acting silly, good! You should act as is appropriate to you! Today is just about letting go, and that will happen through the expression of song and dance! ❤

 Inspirational quote, best life coach nv, Zach Tavcar, personal trainer reno nv

Daily Affirmation:

“I believe magic is a mindset. That once you accept its possibility, you acknowledge the main within you.”

You can see yesterday’s workout if you would like a writing process to help manifest your dreams more quickly 🙂

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…

Workout of the Day August 10, 2015

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Physical Workout of the Day:

My Rounds = 6 + 3 Deadlifts (155 lbs, 24 inch box)

Shauna’s Rounds = 5 + 7 Box Jumps (100 lbs, 24 inch box)

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.

 Inspirational quote, life coach reno nv, zach tavcar, www.zachtavcar.com

Daily Affirmation:

“I believe you are far more than your fears. Far more than you ever realized.”

You can see yesterday’s workout if you would like a writing process to help manifest your dreams more quickly 🙂

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…

Workout of the Day August 9, 2015

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Physical Workout of the Day:

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.

Inspirational quote, life coach reno, zach tavcar, best life coach, www.zachtavcar.com

Daily Affirmation:

“Our path often times seems rough. But I believe there is a Light that is always guiding us towards our destination.”

You can see yesterday’s workout if you would like a gratitude meditation to help uplift your energetic 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…

Workout of the Day August 8, 2015

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Physical Workout of the Day:

My Time = 10:25

Shauna’s Time = 12:20

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.

 inspirational quote, sacred geometry, flower of life, reno personal trainer, zach tavcar

Daily Affirmation:

“I believe I AM supported by a Presence that all life came from and that is my True Self.”

You can see yesterday’s workout if you would like a process to help manifest your desires more quickly 🙂

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…

Workout of the Day August 7, 2015

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Physical Workout of the Day:

Shauna’s Rounds = 7 + 2 Walking Lunges (15 lb dumbbells)

My Rounds = 6 + 2 Thrusters (30-35 lb dumbbells)

Mental Workout of the Day:

Contemplation…

Today’s workout will be contemplation. This exercise can be akin to meditation in the process and the end result, however your mind will be much more active than in quiet meditation. Set a timer for 10-15 minutes and find a comfortable sitting or lying position. Close your eyes and consider a possible query you have been contemplating as of late. Bring this to the forefront of your mind and begin to look at this from a different perspective. Ask yourself why you are contemplating this. Ask yourself why this affects your life. Ask yourself why this is important to you. After you have done this, you can then ask if you can do something about this query. Is it possible to change what you are contemplating? If you are just contemplating the vastness of the universe, you can ask yourself, “why is the brilliance of the universe important to me?” When you have found that answer, ask yourself if it is truly important to your life. If it happens to be a discrepancy with a lover, friend, or acquaintance, do the same process. Just ask yourself these simple questions and see if they can’t shift your perspective if that is what you are searching for.

 Inspirational Quote, Life Coach Reno, Zach Tavcar, www.zachtavcar.com

Daily Affirmation:

“I believe we have the ability to create our lives with the intention of our thoughts. I believe we create our lives. I believe the key is feeling Love.”

You can see yesterday’s workout if you would like a process to help manifest your desires more quickly 🙂

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…