personal trainer

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…

Workout of the Day July 21, 2015

Health & Wellness

Physical Workout of the Day:

7 Rounds for time:

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.

 Daily Affirmation, Life Coach Reno, www.zachtavcar.com

Daily Affirmation:

“Your mission is to live fully…to feel joy…to dance ecstatically…to experience your emotions…to kiss passionately…to hug reply…to Love always. ”

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

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 19, 2015

Health & Wellness

Physical Workout of the Day:

5 Rounds for time:

My Time = 12:08 (15 lb DBs, 145 lbs)

Shauna’s Time = 12:30 (10 lb DBS, 100 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.

 Daily Affirmation, Life Coaching Reno, Lie Coach

Daily Affirmation:

“Nature reminds us of our abilities. It reminds us that all things are possible, if our belief is true and our actions corresponding. ”

You can see yesterday’s workout if you would like a fun game that gently helps you ease your vibration and allows your blessings to funnel in 🙂

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

Workout of the Day July 17, 2015

Health & Wellness

Physical Workout of the Day:

5 Rounds for time:

  • 10 Box Jumps (12-30 inch box) (Highest box possible)
  • 15 Thrusters (25-85 lbs)
  • 20 Jack Knives (Maintain legs at 45 degrees throughout exercise)

Shauna’s Time = 16:10 (24 inch box, 42 lbs)

My Time = 19:55 (30 inch box, 71 lbs)

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.

 Daily Prayer, Reno Life Coaching, Personal Training

Daily Prayer:

“Oh Prime Source, I seek to feel fully the love ever-flowing from You. I wish to remember our eternal unity, and feel that Love with all beings alike. ”

You can see yesterday’s workout if you would like to simply relax and connect with the feminine aspect of your beingness 😉

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

Workout of the Day July 14, 2015

Health & Wellness

Physical Workout of the Day:

Every Minute on the Minute for 15 minutes:

Set a timer for 1 minute and complete all 3 exercises in the minute. The remaining time within each minute is rest time. If you do not complete all 3 exercises within the minute your penalty will be 5 burpees or 10 Kettlebell Swings for each round missed.

Shauna’s missed Rounds = 1

My missed Rounds = 3

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.

 Daily Prayer, Life Coach Reno Personal Trainer

Daily Prayer:

“Infinite Spirit, thank you for the unbounded blessings you have given me. Thank you for the gift of breath, of sight, of speech, of sound. Thank you for the gift of eternal love, but most of all for the ability to see you as All that I experience.”

You can see yesterday’s workout if you would like a visualization practice to funnel in your awaited blessings 😉

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