Workout of the Day November 2, 2015

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Physical Workout of the Day:

My Time = 17:10 (75 lbs Overhead Squats)

Shauna’s Time = 24:00 (72 lbs Back Squats

Jake’s Time = 17:56 (115 lbs Back Squats)

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 trainer reno nv, Zach Tavcar

Daily Affirmation:

“You are united with the origins of life. The Spirit that fills every molecule is the Presence which you truly are. There is no exclusion, there is only inclusion.”

You can see yesterday’s workout for a 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 October 17, 2015

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Physical Workout of the Day:

My Time = 15:40

Shauna’s Time = 17:52

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:

“You’ll never know how much your kindness is needed until your presence is the only thing that pulls someone else from their darkness.”

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 16, 2015

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Physical Workout of the Day:

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.

My Rounds = 12 + 8 Reps (105 lbs)

Compare to Workout of the Day September 16, 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 coach reno nv, personal trainer reno nv, Zach Tavcar

Daily Affirmation:

“Hope is all you need. But don’t stop there, continue on to belief. Yet belief is not the end goal, from there move towards knowing. When you know that beauty is already yours, that the miracle is yours for the accepting, then you have become the master of your life, working in union with your Self, Source.”

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 14, 2015

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Physical Workout of the Day:

My Distance = Longest 145 meters, Shortest 138 meters

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.

 Angelic realm, life coach reno, personal trainer reno, Zach Tavcar

Daily Affirmation:

“Illness in the body temple is a demonstration that you have forgotten your union with Source. Healing is a natural process when you accept your identity as Spirit.”

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 13, 2015

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Physical Workout of the Day:

Shauna’s Time = 10:52 (10 lb ball, 20 inch box)

My Time = 13:47 (18 lb ball, 26 inch box)

Jake’s Time = 10:27 (20 lb ball, 26 inch box)

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.

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

 Daily Affirmation:

“Your loving Presence can change the whole world  for someone in despair.”

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 12, 2015

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Physical Workout of the Day:

  • Every Minute on the Minute for 10 minutes of:

Set a timer for 10 minutes and have it beep on every minute interval. Complete the 11 burpees within each minute and rest the remainder of each minute. If you are unable to complete any one of the minute rounds, the penalty will be 25 squats per missed round. If you would like to scale this workout, choose a number of burpees that you can complete within one minute with less than 30 seconds of rest. Choose a number of no less than 7 burpees.

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 trainer reno nv, life coach reno nv, Zach Tavcar

Daily Affirmation:

“There is no thing that is not of God. All things spring from the Source of All-That-Is. As an extension of Eternal Life, you are forever guided, forever protected, only needing to listen to that silent Presence within.”

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 October 11, 2015

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Physical Workout of the Day:

  • As Many Reps As Possible in 12 minutes:

For this workout start by doing 2 reps of each exercise, followed by 4 reps each exercise, then 6 reps of each and continuing upward by 2 reps until the 12 minutes is finished.

My Reps = 14 reps + 1 Power Clean (105 lbs)

Shauna’s Reps = 14 reps (70 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, personal trainer reno nv, life coach reno nv, Zach Tavcar

Daily Affirmation:

“You cannot separate yourself from Spirit, the same way a spring cannot separate from a lake. You are an eternal extension of Source, forever and always…you need only accept that.”

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 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 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…