personal trainer

Workout of the Day September 4, 2015

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Physical Workout of the Day:

My Time = 22:08

Shauna’s Time = 23:48 (7 Pull-Ups & Bar Dips)

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 nv, best personal trainer reno nv, Zach Tavcar, www.zachtavcar.com

Daily Affirmation:

“When you come to the Red Sea place in your life where in spite of all you can do, there is no way ’round, there is no way back, there is no other way but through. Know God with a soul serene and the dark and the storms are gone. God stills the waves, God stills the winds, God says to your soul, Go on! Go on! Go on! Go on!” -Life and Teachings of the Masters of the Far East

You can see yesterday’s workout for a wonderful process to help rise in your vibration to manifest your desires and connect you with your Divine Feminine 🙂

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 3, 2015

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Physical Workout of the Day:

Shauna’s Rounds = 6

My Rounds = 5 + 6 GHD Sit-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, www.zachtavcar.com

Daily Affirmation:

“The wonder of life is all around you…in the trees, in the wind, in your heart. Yet it takes an earnest desire to know it fully, and to consciously live in its majesty.”

You can see yesterday’s workout for a wonderful pranayama to help balance both sides of your bio-energetic system 🙂

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 2, 2015

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Physical Workout of the Day:

My Time & Reps = 11:27 & 380 reps

Shauna’s Time & Reps = 14:16 & 394 reps

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.

Daily Affirmation:

“Your body is a sacred temple. Forsaking your body is like telling the sunset it is not beautiful enough because it lacks a certain glow. Love your body for all that it is…for it is perfect as the Heavenly Spirit is perfect.”

You can see yesterday’s workout for a wonderful process to open your heart chakra and allow the Love that is your natural state 🙂

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 28, 2015

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Physical Workout of the Day:

My Time = 5:10 (75 lbs)

Shauna’s Time = 7:43 (50 lbs)

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, life coach reno, personal trainer reno, Zach Tavcar

Daily Affirmation:

“Remember that where your heart is, there is your treasure also.”

~A Course In Miracles

You can see yesterday’s workout for a wonderful process to help manifest your desires by putting you in the place of being grateful 🙂

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 25, 2015

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Physical Workout of the Day:

Shauna’s Rounds = 5 + 140 meter Run

My Rounds = 5 +40 meter Run

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

Daily Affirmation:

“I believe you have the ability to truly change the world. A single act of kindness may seem insignificant, but one million pebbles can make a beach.”

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 23, 2015

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Physical Workout of the Day:

Zach’s Time = 13:13 (45 lb kettlebell, 14 lb ball)

Shauna’s Time = 15:04 (25 lb kettlebell, 10 lb ball)

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

Daily Affirmation:

“I believe you are on this earth for a far greater purpose than you realize. You are here to manifest greatness. You are here to understand Love. You are here to change the stars.”

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 20, 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 burpee and rest the remaining time of that 60 seconds. When it hits the second minute (61-120) seconds do 2 burps and rest the remaining time of that minute. When it hits the third minute (121-180 seconds) do 3 burps and rest the remaining minute. The time stops when you can no longer do the amount of burpees required in the corresponding minute.

    My Score = 15 Rounds + 15 reps

    Shauna’s Score = 15 Rounds + 13 reps

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 quote, best life coach, best personal trainer, zach tavcar, www.zachtavcar.com

Daily Affirmation:

“It’s often easy to forget how far we’ve come. Think back at the times in your life that seemed most difficult and how every time you made it through.”

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 o the Day August 19, 2015

Uncategorized

Physical Workout of the Day:

My Time = 13:58 (30 lb DB)

Shauna’s Time = 16:28

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, life coach reno nv, personal trainer reno nv, zach tavcar, www.zachtavcar.com

Daily Affirmation:

“Don’t blame anyone for your experiences. You are the ultimate controller of your reality. Truly, wholly, fully you will always be the creator of your own experience.”

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 18, 2015

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Physical Workout of the Day:

My Rounds = 8 + 2 Power Cleans (115 lbs)

Shauna’s Rounds = 8 + 1 Power Clean (75 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, best life coach, best personal trainer, reno nv, zach tavcar

Daily Affirmation:

“When you shift your thinking from, “I have to,” to “I get to,” your whole world opens up with blessings.”

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 17, 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.

 Inspiratinal quote, best life coach reno nv, best personal trainer reno nv, zach tavcar

Daily Affirmation:

“Sometimes its hard to face our past hurts and wounds. But I believe the Presence that guides us will always be there to heal us, if we are strong enough to be vulnerable.”

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…