life coach

Workout of the Day August 6, 2015

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Physical Workout of the Day:

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, reno life coach, zachtavcar, www.zachtavcar.com

Daily Affirmation:

“Live every moment on purpose. Smile. Be Grateful. 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…

Workout of the Day August 5, 2015

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Physical Workout of the Day:

“DEATH BY…”

This workout is done on a continuously running clock. Start the timer and for the first 60 seconds do 1 back squat and rest the remaining time of that 60 seconds. When it hits the second minute (61-120) seconds do 2 back squats and rest the remaining time of that minute. When it hits the third minute (121-180 seconds) do 3 back squats and rest the remaining minute. The time stops when you can no longer do the amount of back squats required in the corresponding minute.

Shauna’s Rounds = 12 + 12 Reps (70 lbs)

My Rounds = 12 + 9 reps (105 lbs)

REST 5 MINUTES THEN:

“ANNIE”

  • 50-40-30-20-10 reps of:

My Time = 7:46

Shauna’s Time = 10:04

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.

 Daily Affirmation, inspirational quote, reno life coach, www.zachtavcar.com

Daily Affirmation:

“Let the Light of your heart guide others home.”

You can see yesterday’s workout if you would like a meditation to connect with your heart and love yourself 🙂

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 4, 2015

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Physical Workout of the Day:

“ELIZABETH”

21-15-9 reps of:

My Time = 9:18 (105 lb Power Cleans)

Shauna’s Time = 10:52 (70 lb Power Cleans)

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. ❤

Daily Affirmation, Inspirational quote, personal trainer reno

Daily Affirmation:

“Our task is to embody Love. This is all.”

You can see yesterday’s workout if you would like a process to allow you to feel more free and get out of your own way 🙂

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 3, 2015

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Physical Workout of the Day:

For Time:

  • 100 Burpees

My Time = 7:25

Shauna’s Time = 7:36

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.

 daily affirmation, inspirational quote, cosmic human, reno personal trainer, www.zachtavcar.com

Daily Affirmation:

“We are cosmic journeyers. Here to travel through this reality with wonder and Love in our hearts.”

You can see yesterday’s workout if you would like a process to help you feel more joy and relaxation 🙂

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 1, 2015

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Physical Workout of the Day:

“D.T.”

Use the same lb bar for all 3 exercises.

My Time = 16:47 (115 lbs)

Shauna’s Time = 17:25 (65 lbs)

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. ❤

inspirational quote, best life coach, zach tavcar

Daily Affirmation:

“It takes a single match to start a fire.”

You can see yesterday’s workout if you would like a process to help you feel more joy and relaxation 🙂

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 July 31, 2015

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Physical Workout of the Day:

30-20-10-20-30 reps for time:

Do 30 reps of each exercise, followed by 20 of each exercise, etc.

My Time = 17:28 (45 lb KB, 14 lb ball)

Shauna’s Time = 17:39 (25 lb KB, 10 lb ball)

Mental Workout of the Day:

What I Like…

For today’s exercise you will make a list of the things you like. This can literally be anything. Set a timer for 10 minutes and write what you like to do, or what you like in general. It can be, “I like potato chips,” or “I like when my lover kisses my neck.” It doesn’t matter what it is, just that you are writing what you like. In this exercise, we are aiming to shift your perspective and your vibrational offering so that things that match the vibration of what you like begin to manifest more and more in your reality. You can do this for 10 minutes or as long as you like, but remember to have the intention of feeling better as a result of doing this process.

cynthia occelli quote, inspirational quote, best life coach

Daily Affirmation:

“For the seed to achieve its greatest expression, it must come completely undone. The shell cracks, its insides come out, and everything changes. To someone who doesn’t understand growth, it would look like complete destruction.”

–Cynthia Occelli

You can see yesterday’s workout if you would like a process to help you feel more joy and relaxation 🙂

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 July 28, 2015

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Physical Workout of the Day:

As Many Rounds As Possible In 20 Minutes:

My Rounds = 8 Rounds + 7 Squats

Shauna’s Rounds = 8 Rounds

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.

 life coach reno, www.zachtavcar.com

Daily Affirmation:

“A single Flame can alight a room covered in darkness.”

You can see yesterday’s workout if you would like a game to raise your vibration and manifest your dreams by bringing more ease into your life 🙂

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 July 24, 2015

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Physical Workout of the Day:

4 Rounds for time:

  • 10 Sumo-Deadlift High Pull (45-95 lbs)
  • 20 V-Ups or N-Ups
  • 25 Push-Ups

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.

 Reno :Life Coach, Reno Personal Trainer

Daily Affirmation:

“Be strong enough to let go and trust n the possibilities of your Source.”

You can see yesterday’s workout if you would like a process to raise your vibration and manifest your dreams 🙂

I would love to hear from you and you can contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 23, 2015

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Physical Workout of the Day:

3 Rounds for time:

Set a timer for 5 minutes with an interval at every 1 minute. Do as many reps as possible for each exercise and move on to the next exercise and begin as soon as the timer hits.

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.

 Daily Affirmation, Life Coach Reno, Personal Trainer Reno

Daily Affirmation:

“Gratitude is the key. Joy is the result.”

You can see yesterday’s workout if you would like a process to raise your vibration and manifest your dreams 🙂

I would love to hear from you and you can contact me if you are interested in life coaching and personal training services I offer…

Workout of the Day July 22, 2015

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Physical Workout of the Day:

3 Rounds for time:

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.

 Daily Affirmation, Awakening quotes, best life coach, personal trainer

Daily Affirmation:

“We came for fun, we came for expansion, we came for experience. Each situation is a reminder of your Divinity, of your connection with Spirit.”

You can see yesterday’s workout if you would like a process to raise your vibration and manifest your dreams 🙂

I would love to hear from you and you can contact me if you are interested in life coaching and personal training services I offer…