workout of the day

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 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 27, 2015

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Physical Workout of the Day:

Keep track of the overall number of reps for each round. Your score is your accumulated reps of all 3 rounds.

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

Daily Affirmation:

“The Love of Source is like a hose that is always turned on. You can never disconnect yourself from that hose and you can never stop Love’s flow…but you can kink the hose and pinch yourself off from fully accepting that Love.”

You can see yesterday’s workout if you would like a process to uplift others and yourself in unison 😉

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

Workout of the Day August 26, 2015

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Physical Workout of the Day:

My Rounds = 6 (65 lbs)

Shauna’s Rounds = 5 + 6 HSPU’s (37 lbs, 8 HSPU’s)

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 quote, personal training reno nv, life coaching reno nv, Zach Tavcar

Daily Affirmation:

“What suffering taught me was that I had a choice. I could either hide from the light, afraid I could burned…or I could BE the Light. Either way I had a choice. ”

You can see yesterday’s workout if you would like a process to uplift others and yourself in unison 😉

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

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 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 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

Uncategorized

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

Uncategorized

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…