Workout of the Day September 15, 2015

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Physical Workout of the Day:

  • As Many Rounds As Possible in 12 minutes of:

Continue this pattern of adding 5 repetitions per exercise as long as you can until the 12 minutes is complete.

My Rounds = Finished 20 reps + 14 Thrusters (71 lbs)

Shauna’s Rounds = Finished 20 reps + 1 Thruster (50 lbs)

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, personal trainer reno nv, life coach reno nv, Zach Tavcar, www.zachtavcar.com

Daily Affirmation:

“Our words should not create more words, but make room for more silence.”

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 September 14, 2015

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Physical Workout of the Day:

My Time = 7:19

Shauna’s Time = 7:26

Compare to Workout of the Day August 3, 2015

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, life coach reno nv, personal trainer reno nv, Zach Tavcar, www.zachtavcar.com

Daily Affirmation:

“Healing does not belong to the miraculous. Healing is a state of being. It is a remembrance of your Divine Self, your Infinite Self, your worthy Self. Healing takes place as a result of your full acceptance that you are not only a child of God, but an expression of Source in all Its glory. In this state you are at One with Spirit…in this state you are Whole.”

You can see yesterday’s workout for a wonderful process to help ease your vibrational resistance by being playful and enthusiastic 🙂

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 September 11, 2015

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Physical Workout of the Day:

My Time = 14:08 (25 lbs)

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, life coach reno nevada, personal trainer reno nevada, Zach Tavcar, www.zachtavcar.com

Daily Affirmation:

Trying amplifies the lack of belief in oneself, in the Laws of the Universe, in Source Itself, in well-being.” -Abraham-Hicks

You can see yesterday’s workout for a very fun process to help raise your vibration and to be more 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 September 1, 2015

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Physical Workout of the Day:

My Rounds = 5 + 6 Handstand Push-Ups (165 lbs)

Shauna’s Rounds = 5 + 5 Deadlifts (105 lbs)

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, life coach reno nv, personal trainer reno nv, Zach Tavcar, www.zachtavcar.com

Daily Affirmation:

“Fear is a construct of the mind, it does not belong to Spirit. When you can unify mind and Spirit, miracles will be a daily occurrence for you.”

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

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 August 29, 2015

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Physical Workout of the Day:

My Time = 13:40 (105 lbs)

Shauna’s Time = 15:10 (70 lbs)

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.

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

Daily Affirmation:

“Healing is a natural process of life. There is no dis-ease that cannot be reversed by right-thinking. You were created perfect as Spirit is perfect…a change from fear to Love reconnects you with the flow of well-being in all of your life.”

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

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 21, 2015

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Physical Workout of the Day:

Set a timer to go off every minute for 20 minutes. Complete all 3 exercises within each minute. If you are unable to complete the the full group of exercises in any of the minute rounds, the penalty will be 3 Burpees.

Missed Rounds = 0 for Shauna and Zach

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, www.zachtavcar.com

Daily Affirmation:

“Peace is not something you will ever find. Peace is what you must cultivate. It is always within you. Lying dormant, awaiting your conscious alignment with it.”

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

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 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…