Fitness

Workout of the Day October 9, 2015

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Physical Workout of the Day:

Shauna’s Rounds = 4 + 150 meter Row (15 lb DBs)

My Rounds = 4 + 124 meter Row (25 lb DBs, Ring L-Lifts)

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 quotes, personal training , life coaching, Zach Tavcar

Daily Affirmation:

“Your worth has never been in question. A parent does not think any less of their child as they are growing and learning. Likewise, Source has nothing but adoring eyes for you. You are so dearly loved, Source only wants you to recognize how special you are…for you are One.”

You can see yesterday’s workout for a wonderful meditation to help develop single-pointedness and clear your mind for allowing your well-being to flow 🙂

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…

Spiritual Workout of the Day October 8, 2015

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Spiritual Workout of the Day:

Mantra Meditation

Today’s workout is for aligning with a single pointed mindset through our meditation. The 3 mantras to choose from during this meditation will be “I AM,” “I am Love,” or “I am protected.” For this meditation find a comfortable sitting position or lying position. Set a timer for 15-20 minutes and start it. Uncross all of your limbs and close you eyes. Bring your awareness to your breath and begin feeling the rise and fall of your abdomen, breathing in and out through your nose. Your focus for the first few minutes will be on allowing your breath to move from your chest and into your abdomen. Do not control the depth or speed of your breath, allow it to be, yet simply guide its movement from the chest and move it into the belly. Once the breath has moved into the belly you will begin your mantra. For the first mantra, as you inhale you will say “I” and as you exhale saying “AM.” For the second and/or third mantra, as you inhale you will say ” I am” and as you exhale you will say “Love/protected” depending on which mantra you choose is right for you today. Continue with that pattern until your timer goes off.

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Daily Affirmation:

“If you knew the amount of Love that surrounded you, you would never again question your worth.”

You can see yesterday’s workout for a releasing process in which you can connect with your Divine Feminine essence and allow any gunned up energy be released 😉

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

Workout of the Day October 7, 2015

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Physical Workout of the Day:

My Time = 16:12 (50 lb KB)

Shauna’s Time = 16:44 (30 lb KB)

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.

 Inspirational quotes, life coaching reno, personal training reno, Zach Tavcar

Daily Affirmation:

“Well-being is your Divine inheritance. You do not need to justify the well-being that is flowing to you…you simply need to allow it. You need only accept your worth and place as a Divine Child of Source.”

You can see yesterday’s workout if you would like a process to raise your clear stuck energy in your energetic body through movement and letting go 😉

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

Workout of the Day October 6, 2015

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Physical Workout of the Day:

My Rounds = 10 + 15 N-Ups

Shauna’s Rounds = 10 + 8 N-Ups (6 Pull-Ups)

Jake’s Rounds = 9 + 15 N-Ups (6 Pull-Ups)

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 quotes, personal trainer reno nv, life coach reno nv, Zach Tavcar

Daily Affirmation:

“Giving without expectation is the highest form of Love. The tree does not ask for anything in return for its shade. The plant does not ask for anything in return for its delicious fruit. The spring does not ask for anything in return for its cleansing water. Spirit does not ask for anything in return for Its many blessings. Give your gifts…for that is Source’s gift to others unbeknownst to you.”

You can see yesterday’s workout for a wonderful process to help ease your vibration into a state of allowing the well-being that is natural to you by looking for things to be grateful for 🙂

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…

Workout of the Day October 5, 2015

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Physical Workout of the Day:

Compare to Workout of the Day September 14, 2015

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 quotes, life coaching reno nv, personal training reno nv, Zach Tavcar

Daily Affirmation:

“Manifestation literally takes form as a result of you. Spirit favors no one individual over another. Each and every being is a perfect extension of Source, of God. You are a perfect extension of Spirit and Spirit is always wanting you to experience the miracles that are meant for you! It’s all up to you, every bit of it you.”

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…

Workout of the Day October 3, 2015

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Physical Workout of the Day:

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.

Inspirational quotes, best life coach reno, best personal trainer reno, Zach Tavcar

Daily Affirmation:

“Your words are useless if your beliefs are in contradiction. No amount of affirmations can manifest your desires if your words and beliefs are not in harmony. You must unite with Spirit through your thoughts, and you will know your connection, or your lack of connection, through the emotions you feel.”

You can see yesterday’s workout for a wonderfully fun process to help ease your vibrational resistance and increase your allowing of the miracles that are coming to 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…

Workout of the Day October 2, 2015

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Physical Workout of the Day:

My Time = 10:03 (165 lbs)

Jacob’s Time = 9:47 (225 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.

Inspirational quotes, best life coach reno, best personal trainer reno, Zach Tavcar

 Daily Affirmation:

“An abundant life begins with a grateful heart.”

You can see yesterday’s workout for a beneficial process to help ease your vibration and put you in a state of allowing 🙂

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 October 1, 2015

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Physical Workout of the Day:

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 9-20 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 as many rounds as you feel comfortable with, sit in meditation for 5-10 minutes.

 Inspirational quotes, personal training reno nv, life coaching reno nv, Zach Tavcar

Daily Affirmation:

“Life is meant to be fun. Play. Be light. Smile. Look for joy in whatever you do. Be grateful. That is the reason for your being.”

You can see yesterday’s workout for a very meditation to open your heart and allow your love to BE 🙂

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 September 30, 2015

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Physical Workout of the Day:

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. ❤

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

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…

Workout of the Day September 29, 2015

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Physical Workout of the Day:

Shauna’s Rounds = 6 + 10 Burpees (30 lbs, 18 inch box)

My Rounds = 5 (45 lbs, 24 inch box)

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 quotes, life coaching reno nevada, personal training reno nevada, Zach Tavcar

Daily Affirmation:

“Love is who You are. Love is your very nature. You will question at times every possible circumstance in your life. But one thing is for certain…you will always return to Love.”

You can see yesterday’s workout for a wonderful process to help connect with your Divine Feminine and become grounded in your body 🙂

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…