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…

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Workout of the Day October 26, 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 power clean and rest the remaining time of that 60 seconds. When it hits the second minute (61-120) seconds do 2 power cleans and rest the remaining time of that minute. When it hits the third minute (121-180 seconds) do 3 power cleans and rest the remaining minute. The time stops when you can no longer do the amount of power cleans required in the corresponding minute.

Shauna’s Rounds = 11 + 10 reps (65 lbs)

My Rounds = 11 + 8 reps (95 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 quotes, life coach reno nv, Zach Tavcar

Daily Affirmation:

“Emotions guide me, Joy drives me, Love fills me.”

You can see yesterday’s workout for a wonderful meditation to help develop single-pointedness and clear your mind for allowing your well-being to flow 🙂

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 21, 2015

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Physical Workout of the Day:

Set a timer to go off every minute, and go directly from one exercise to the next until you are complete with the sit-ups.

Shauna’s Weight = (25 lb KB)

My Weight = (40 lb KB)

Spiritual Workout of the Day:

Mantra Meditation

Today’s workout is for aligning with a single pointed mindset through our meditation. The 3 mantras to choose from during this meditation will be “I AM,” “I am Love,” or “I am protected.” For this meditation find a comfortable sitting position or lying position. Set a timer for 15-20 minutes and start it. Uncross all of your limbs and close you eyes. Bring your awareness to your breath and begin feeling the rise and fall of your abdomen, breathing in and out through your nose. Your focus for the first few minutes will be on allowing your breath to move from your chest and into your abdomen. Do not control the depth or speed of your breath, allow it to be, yet simply guide its movement from the chest and move it into the belly. Once the breath has moved into the belly you will begin your mantra. For the first mantra, as you inhale you will say “I” and as you exhale saying “AM.” For the second and/or third mantra, as you inhale you will say ” I am” and as you exhale you will say “Love/protected” depending on which mantra you choose is right for you today. Continue with that pattern until your timer goes off.

Inspirational quotes, personal trainer reno nv, Zach Tavcar

Daily Affirmation:

“The reason you want anything is because you believe in the having of it you will feel more joy. So instead of waiting for the desire to manifest, just focus on the joy. Do things that you love…dance, take a nap, meditate, go for a walk, kiss your love, pet your furry companion. Feel joy and the desire will show up.”

You can see yesterday’s workout for a releasing process in which you can connect with your Divine Feminine essence and allow any gunned up energy be released 😉

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

Workout of the Day October 20, 2015

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Physical Workout of the Day:

Shauna’s Time = 14:27 (25 lb DBs)

My Time = 15:26 (30 lb DBs)

Jake’s Time = 13:35 (35 lb DBs)

Mental Workout of the Day:

Ecstatic Dancing

Ecstatic dancing is a mindfulness meditation. Put on your 3 favorite songs, close your eyes, and dance. Move your body with the rhythms of the music. Don’t worry about what is happening, just allow your body to move as the music infuses the cells of your body. You can do anything you want, no one will be in the room other than you. All you have to allow yourself to do is move and feel free. When the 3 songs are done just stand and feel your feet connected to the ground. Feel the energy of your body connecting you with the energy of the earth, Gaia. Stand there and feel the support of your Mother as long as you like and then you are finished with today’s workout.

Inspirational quotes, life coaching reno nv, Zach Tavcar

Daily Affirmation:

“When you come to accept that joy, love, and gratitude are all indications that you are in alignment with Spirit…and that you have the ability to change your thoughts to align your thoughts with Spirit…then you have conscious mastery of your life. Then you are deliberate creator of your own life, rather than a victim of the circumstances of life.”

You can see yesterday’s workout if you would like a process/meditation to help open your heart of stuck energies and release & heal past wounds 😉

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

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 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 7, 2015

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Physical Workout of the Day:

My Time = 16:12 (50 lb KB)

Shauna’s Time = 16:44 (30 lb KB)

Mental Workout of the Day:

Ecstatic Dancing

Ecstatic dancing is a mindfulness meditation. Put on your 3 favorite songs, close your eyes, and dance. Move your body with the rhythms of the music. Don’t worry about what is happening, just allow your body to move as the music infuses the cells of your body. You can do anything you want, no one will be in the room other than you. All you have to allow yourself to do is move and feel free. When the 3 songs are done just stand and feel your feet connected to the ground. Feel the energy of your body connecting you with the energy of the earth, Gaia. Stand there and feel the support of your Mother as long as you like and then you are finished with today’s workout.

 Inspirational quotes, life coaching reno, personal training reno, Zach Tavcar

Daily Affirmation:

“Well-being is your Divine inheritance. You do not need to justify the well-being that is flowing to you…you simply need to allow it. You need only accept your worth and place as a Divine Child of Source.”

You can see yesterday’s workout if you would like a process to raise your clear stuck energy in your energetic body through movement and letting go 😉

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

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 5, 2015

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Physical Workout of the Day:

Compare to Workout of the Day September 14, 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 coaching reno nv, personal training reno nv, Zach Tavcar

Daily Affirmation:

“Manifestation literally takes form as a result of you. Spirit favors no one individual over another. Each and every being is a perfect extension of Source, of God. You are a perfect extension of Spirit and Spirit is always wanting you to experience the miracles that are meant for you! It’s all up to you, every bit of it you.”

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…