Monday, December 31, 2007

Your Destiny

The Essence of Destiny

"Watch your thoughts, for they become words. Choose your words, for they become actions. Understand your actions, for they become habits. Study your habits, for they become your character. Develop your character, for it becomes your DESTINY!"

"Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved."

-William Jennings Bryant

Powered By Three Energy Systems

When you exercise it is the muscles job to generate the large amounts of energy necessary to drive muscle contraction. You need to understand that in order for your muscles to produce energy rapidly and efficiently they must deliver the correct amount of fuel. Think of your muscles like an engine to a car. There has to be an interrupted supply of fuel in order for the car to drive. During exercise, there also has to be a continuous supply of fuel in order for the muscles to contract.

You must understand the process of which energy influences muscle contractions. Adenosine Triphosphate (ATP) is the only source of energy that can drive muscle contractions. An interesting fact is that muscles only store enough ATP for a few seconds of a maximal contraction. And as a result, ATP must be continuously replenished in order for muscle contraction to happen. Another interesting point is that at the rate of which ATP must be replenished is directly related to exercise INTENSITY! *The message is that the greater the exercise intensity, the greater amount of ATP requirement.

Understand that ATP can be produced by three different energy systems...2 of which are anaerobic (without oxygen) and one of which is aerobic (with oxygen).

ANAEROBIC ENERGY SOURCES: During high intensity exercise-your muscles replenish energy through Two (2) Anaeorbic Energy Systems.
1) Creatine Phosphate system- a high-energy phosphate compound that supplies energy for regeneration of ATP. However, muscles stores of creatine phosphate are very limited and there is only enough stored in the muscle to support a maximal effort for eight to twelve seconds.

2) Glycolysis- system that generates ATP by the breakdown of carbohydrate stored in the muscles as glycogen and blood glucose. But it cannot produce ATP as fast as the breakdown of Creatine Phosphate but is still considered a faster source than aerobic energy production. The other end of the glycoslysis is one of its byproducts, lactic acid- which is produced in high concentrations and can cause muscle fatigue and this result will affect performance.

AEROBIC ENERGY SOURCE: This energy source involves the use of oxygen for ATP production. It is slower than anaerobic processes but is much more efficient. This source is primarily used for exercise intensities that can be sustained for long periods of time such as running a marathon.
1) Aerobic metabolism takes place in small energy producing factories within the muscle cells called mitochondria. It uses oxygen along with fuels either stored in the muscles or stored elsewhere in the body to generate none other than ATP. So understand that the more mitochondria in the muscle, the more efficient the muscle will be in using oxygen to generate ATP.
*This source can use several different types of fuel, which include carbohydrates in the form of blood glucose and muscle glycogen, fats stored in adipose (fat) and muscle tissue, and amino acids (the building blocks of protein) taken from muscle protein.

The Performance Zone 2004(p.11-14)

Saturday, December 29, 2007

Believe That You Can Seize Any Challenge

A PERSON'S GREATEST WEAKNESS IS....NOT BELIEVING! You must ALWAYS believe that you can do anything that you set your mind to. Each person has the capacity to follow a dream or to recognize that within each of us is a place of refuge. BELIEVE that you can run a marathon, BELIEVE that you can lose weight, BELIEVE that you can overcome an injury, BELIEVE that you can BE THE BEST!

"Believe in yourself! Have faith in your abilities!
-Norman Vincent Peale

"The purpose of life is to believe, to hope, and to strive.
-Indira Gandhi

Be patient and take one step at a time...OPPORTUNITY will soon reveal itself! Each of us has the OPPORTUNITY to experience and to live in each moment.

"Every step is an end, and every step is a fresh beginning."
-JoHann Wolfgang Von Goethe

"The lure of the distant and difficult is deceptive. The great opportunity is where you are.
-John Burroughs

*Each challenge is worth 10 points
*In order to master a challenge you must do the challenge without stopping.
*Challenge yourself on the weight you choose for your challenge
*Document all your challenges not completed and completed (along with weight/day/time)
You can redo any challenge you did not master!
*Send all the challenges you have completed to me by posting!
*Try to complete all challenges and earn all points
*Last but not least...HAVE FUN!

1) Push-ups- How many push-ups can you do without stopping?
*All push-ups must be on toes in order to count for women and all push-ups must be full range of motion on the up and the down in order to count for men.
2) DB Walking Lunges- 2 laps around the track without stopping
Women- use anything between 4 pounds and 15 pounds
Men- use anything between 20 pounds and 35 pounds
3) Sit-ups-100x/Push-ups-100x- Must complete this in under 5 minutes
*Tip: Come up with a system, for example: do 25 sit-ups and then do 20 push-ups/transition between these two exercises is key. ALL PUSH-UPS MUST BE DONE ON TOES AND ALL SIT-UPS MUST BE FULL RANGE OF MOTION WITH HANDS NOT LEAVING YOUR HEAD!
4) Wall Sit- 5 min- Must be in a perfect chair position and must hold it in that position for the full 5 minutes
5) DB Squats- 100 times
Women- must use anything between 10 pounds(novice level) and 20 pounds(advanced level)
Men-must use anything between 25 pounds (novice level) and 45 pounds (advanced level)
*Must complete all 100 reps without stopping.
6) Mile Run- under 7 min (use FAC track and complete 10 1/2 laps around track)
7)Barbell Step Taps- 100 each leg
Women- use 20- 30 pounds/use 17" box
Men- use 40-60 pounds/use 17" box
*If you are right-handed, begin with your left leg and so forth. Complete each leg without stopping.
8) Two-Minute Windjammer Race- Must WIN!
Women- use level 6 (novice level) to level 8 (advanced level)
Men- use level 7 (novice level) to level 9 (advanced level)
9) DB Shoulder Press- 50 times
Women- use 8 pounds to 12 pounds
Men- use 15 pounds to 30 pounds
*In order to complete this challenge...DO NOT STOP!
10) DB Bicep Curls- 50 times
Women- use 8 pounds to 15 pounds
Men- use 20 pounds to 35 pounds
*In order to complete this challenge...DO NOT STOP!
11) DB Lying Tricep Extensions- 50 times
Women-use 8 pounds to 15 pounds
Men- use 15 pounds to 30 pounds
*In order to complete this challenge...DO NOT STOP!

Friday, December 28, 2007

Fill The Cup Of Your Life To The Top
Live with passion and recognize your gifts. You are born with your own unique nature that could impact the lives of thousands. Think of passion as your breadcrumbs, leading you to the next step of your destiny. Most importantly, value the power of provides the clarity, the opening, and the grace for a miracle to happen.

"Whatever you put your attention on grows stronger in your life."
-J. Hawthorne

*Every hour of sleep you get before midnight is worth two hours after that time.

*The most effective way to deal with stress is to stay well rested. When challenges are accompanied by fatigue, you can feel hopeless.

*Before you go to bed each night, try to write at least five good/positive things that had happened to you that day. Focusing on light (all the good that is in your life) attracts more and more light!

*The more you believe something MATTERS, the more solid and tangible it becomes.

*Live for each attention to what is going on right in front of you. NEVER TAKE your moments for granted...keep them close to your heart!

*Each moment is the POINT OF POWER. You can continue to choose what you have already chosen or you can choose to choose again.

*Do not put pressure on yourself.

*Reset your happiness meter.

*Take words such as "NEVER" and "CAN'T" or anything that diminishes your own sense of self-worth and replace them with "I AM GOING TO DO MY BEST...

*Remember it takes twenty-one days to break a habit and create a new one. Old habits die hard, but if you are DETERMINED, die they DO!

*Always be committed. Breakdowns will eventually lead to just need to be committed, "It works if you work it."

*Taking responsibility for yourself can have a POWERFUL impact on YOU and your environment. It becomes a STEP IN THE DIRECTION OF WISDOM.

"This place where you are right now, God circled on a map for you."

Thursday, December 27, 2007

Back/Shoulders/Triceps/Conditioning Drills


*Pick challenging weight/try to increase your weight each set
*ABSOLUTELY no rest between exercises
*Don't save anything for the end of your workout (meaning...give it your ALL for each exercise and each set/ DO NOT hold back)
*Believe you can BE THE BEST YOU CAN BE!

Unassisted Pull-ups- Males- 10x/women- 5x (total sets 5/rest only 10-15 seconds between sets)
****FOR EVERY PULL-UP MISSED, YOU MUST RUN 1 LAP TIMED(For example, after your 5th set/men should have 50 total and women should have 25 total. Sooooooo say that Juan had a total of 35 pull-ups at the end of his 5th set-HE OWES ME 15 LAPS TIMED (Try to shoot for each lap falling between 30-38 seconds! And the same goes for the women.
Rest 45 seconds after you have completed this round and any running if necessary!

Wide Pull-downs- 12 times
Barbell Standing Shoulder Press to the Front- 12 times
Standing Bent-Over DB Flye- 12 times
Close-Grip Pull-downs- 12 times
M.B. Squat Jump Toss- 25 times

Wide Reverse Pull-downs- 12 times
Barbell Shoulder Press to the Front (on your knees/**BE CAREFUL NOT TO HURT YOUR BACK/WEIGHT SHOULD BE MODERATE/POWER COMES FROM CORE)- 12 times
Sitting Bent-Over DB Flye- 12 times
Close-Grip Reverse Pull-downs- 12 times
M.B. Squat Jump Toss- 35 times (challenge yourself with the medicine ball that you choose)

Barbell Bent-Over Row (palms-down)- 12 times
DB Front Raises to empty the cans (palms down)- 12 times
Barbell Bent-Over Row (palms-up)- 12 times
DB Front Raise to empty the cans (palms up)- 12 times
M.B. Squat Jump Toss- 45 times (same as round #3)

Chin-up Pull-Up Hold- **goal is to hold yourself from falling for 20-30 seconds
Unassisted Dips- 10-12 times
Standing Rope Pull-downs- 15 times (moderate weight)
Chin-up Pull-Up Hold- **goal is to hold yourself from falling for 25-30 seconds
Unassisted Dips- 10-12 times
On Knees Behind the Back Rope Overhead Extension- 15 times (moderate weight)
Chin-up Hold- **goal is to hold yourself from falling for 30 seconds
Unassisted Dips- 10-12 times
Diverbomber Push-ups- 10 times + Low to the Floor Mountain Climbers- 30 seconds

*Repeat Diverbombers and Low Mountain Climbers for a total of 4 sets

Wednesday, December 26, 2007

Trust Your Vision

"If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them."-Henry David Thoreau

I really love this quote and I think that we have all had visions some time in our life. A vision is something that has been seen. It is an amazing thing when visions can take on a life of their own and find the support they need to come to fruition. I remember when I began playing basketball at an early age, I always had a vision to play division I college basketball. I was determined and driven, and I set goals and worked hard each day, each practice, each game...every year to make my vision a reality. I believe that everyone has a vision to must BELIEVE in your vision. I believe that our visions are important stepping stones along the path of our destiny. If you trust your vision, the means of fulfilling it seem to gather round in support. When a vision comes from the heart and is coupled with the willingness to work, MIRACLES CAN HAPPEN.

Here is something funny but exact I would like to share...what the Queen said when Alice In Wonderland noted that one can't believe in impossible things: "I dare say you haven't had much practice. When I was your age, I always did it for half an hour a day. Why, sometimes I've believed as many as six impossible things before breakfast." My challenge to you is to set more daily challenges for yourself and try to accomplish them by a certain part of your day. If you can set some difficult things and accomplish them before breakfast that would be awesome. Always try to challenge yourself. I really like this idea because it holds you accountable and it creates a foundation for a vision you have in mind. Never give up and Always trust in your vision....NO MATTER WHAT IT TAKES!

Love Always,

Monday, December 24, 2007

Fire In Your Heart And Everything That Comes Along With It

"Each of us has a fire in our hearts for something...find it and keep it lit!"
-Mary Lou Retton

It is so important that you recognize what truly lives inside you and what you are capable of. We all have a desire, a will, a determination to do things in life. I believe in this quote tremendously...we all have that fire and fight in our hearts and in our souls. DON'T EVER doubt what you are capable of or the fire in your heart. You have more to give than you could ever know. Believe in that and cherish for NOW AND ALWAYS!

I want to discuss the importance of maximizing amino acid absorption in this blog entry. You must first understand that protein is broken down to amino acids, mainly in the small intestines and released into the liver circulation (portal circulation). Your gut also regulates the rate of protein absorption. Rapid absorption causes an influx of amino acids into the liver circulation, where they are mainly used as fuel. In general, slower absorption is preferable because more amino acids are used for protein synthesis. Soooooooooo keep in mind that a healthy stomach and intestines are vital to controlling digestion and absorbing nutrients. And of course, remember that combining proteins and carbohydrates optimizes nutrient absorption and promotes anabolic metabolism after weight lifting/exercise.
(International Journal Sports Nutrition Exercise Metabolism, 78: 23-26, 2007)

I hope that each and every one of you has a VERY MERRY CHRISTMAS! I hope that Santa brings you all the X-mas gifts that you deserve. Thank you so much for tuning in to my blog each day and I hope that the information that I provide for you for each blog entry helps you with your health and fitness! Remember, you are important and always trust in your HEART and what exists there! The fire that WANTS to stay lit!

Sunday, December 23, 2007

Chest/Shoulders/Biceps/Conditioning Drills

Do Not Rest Between Exercises/Challenge Yourself Always/Choose Challenging Weight For Each Exercise

Lying Flat Bench DB Chest Press- 12 times
Barbell Upright Row- 12 times
Push-Ups- 20 times
Standing Barbell Curls- 12 times
One Lap Sprint- Under 28 seconds
Rest 45 seconds and move on to the next round!

ROUND TWO: *Try to increase the weight from the previous round
Lying Flat Bench DB Chest Press- 10 times
Barbell Upright Row- 10 times
Standing Cable Flye- 20 times
Push-ups- 10 times
Barbell Curls on the Preacher Curl- 10 times
Two Lap Sprint- Under 58 seconds
Rest 45 seconds and then move on to the next round!

Incline Bench DB Chest Press- 12 times
Standing Side Lateral Shoulder Raises- 12 times
Push-ups with feet elevated from the floor- 20 times
Standing Barbell Curls with back pressed against the wall or the green bar- 15 times
Windjammer Race- 2 min/Level 7-9
Rest 1 minute and then move on to the next round!

ROUND FOUR: *Try to increase your weight from the previous round
Incline Bench DB Chest Press- 10 times
Standing Side Lateral Shoulder Raises- 10 times
Sitting Cable Flye in high position- 20 times
Push-ups with feet elevated from the floor- 10 times
Sitting DB Curls with back pressed against the wall or the green bar- 15 times
Windjammer Race- 4 min/Level 7-9


Thursday, December 20, 2007

The Inferno

I just couldn't resist and thought that I would post this touching poem. So have fun with this blog through the eyes of Jason and all my clients.

Debbies Inferno-(Dantes Inferno-)

Waking Up Feeling as though you are a advanced athlete- (never again)

Sign up to train with Debbie(excitement-path to hell)

Debbie gets your goals in mind(then she sets her own for you-hehe)

Debbies fitness assessment:

Debbies first training session(you have officially met the devil, the most loving respect I have for you, now you have enetered HELL)

Post Training session(how do you know you where you were, you say things like, My legs are burning like Hell... And what the hell was I thinking :))))

Next Day...(Oh hell, I cant get out of bed... kinda gettin the point of the theme here)

You train using your own workout(false sense Heaven)

Debbies Second Training Session and subsequent ones(As you start getting more fit, more is expected, walking down the stairs into the inferno)

I leave this as I have upmost respect for someone I fear: The trainer and trainee. The one who thinks of this is sick, and the one who signs up for this needs to be committed!

Much love to my sisters in fitness!

Monday, December 17, 2007

The Athlete In You

"Never let the odds keep you from doing what you know in your heart you were meant to do."                  
 -H. Jackson Brown Jr.


I want to set the record straight... most people know that my training style has always been based on HIGH INTENSITY and MINIMAL/NO REST type training.   But it is important for everyone to have a clear understanding of my training style and why I believe this training style will help anybody achieve whatever they want to accomplish.  I would define my training style as one  based on intensity and being well-rounded. I train my clients the way I train myself.  I want to develop athletes in all my clients and through this development I want them to be STRONG and CAPABLE.  I emphasize on functional strength, power, muscle endurance, anaerobic capacity, core strength, etc.  I do not consider my training style a BODYBUILDING TYPE TRAINING STYLE.  I like to think outside the box and all my training is based on INTENSITY.  I like to incorporate the aspects of speed, agility, and endurance in my training regimen.  I believe that a person can get a strong BODY with minimal to/no rest time between sets/exercises.  So the goal of my training is for my clients to be in the BEST OVERALL SHAPE... to have the strength and the endurance to go the distance.  TO BE VERSATILE AND TO BE ATHLETES AT ALL TIMES.

THOUGHT OF THE DAY:  Try to set weekly challenges for yourself.  They are short, sweet, and it helps you hold yourself accountable.  I have one clients who is trying to eat 6 servings of fruits/vegetables per day.  Today, our society is lacking in many vitamins and minerals in their daily intake.  I think it is important for people to have 5 to 9 servings of fruits/veggies.  Have more fruits in the morning and veggies in the early afternoon and evening.  GO FOR IT! I guarantee you will feel better and your body will appreciate it and function for you in the weight room.

Wednesday, December 12, 2007

Empowered By Your Heart And Gaining Strength

"Enjoy your body. Use it every way you can. Don't be afraid of it or of what other people think of it. It's the greatest instrument you'll ever own."
-Kurt Vonnegut

Your body is truly your instrument to life, it is your TEMPLE. It is important to truly understand that it is not just what is on the outside, but what lives inside you. Your spirit, mind, and soul...YOUR HEART. All these components work together to shape the person that you must have a relationship with your body and self-respect in order for you body to produce tremendous achievements. For example, I began playing basketball at an early age. I, of course, loved the sport, but I had a desire to play with everything I had inside me. I wanted to excel and give 100% every time I stepped on the court. These characteristics were never for the glory and rewards (don't get me wrong, it is always nice to be a top player or play on a team that was one of the best in the state)...but it was deeper for me. It was my spirit and my passion to get better, to never give up, and to set goals. I ALWAYS PLAYED WITH MY HEART. The reason I share this with you is because I feel that when you do things in your life with YOUR HEART, you will excel in everything that you is in front of you. Now understand that there may be things that you have to work harder at or be patient with, but I truly believe with HEART anything is POSSIBLE.

On today's blog, I want to touch on what exactly we are training to develop. First, it is important to understand the concept of strength. Strength is defined as the ability to overcome or counteract external resistance through muscular action (Zatsiorsky, 1995). Strength capabilities are typically categorized into one of five types, namely maximal strength, absolute strength, explosive strength, and speed strength (Siff, 2003a). I will discuss the last type of strength, which is strength endurance, in my next blog entry. I want to take the time to help you understand this type of strength, as well as giving you facts that support the reason this training may be close to the most important and most used.

1) Absolute Strength is the amount of force that one can exert under involuntary muscle simulation. An example of this would be electrical simulation and most will never undergo involuntary muscle stimulation.

2) Maximal Strength is the amount of force that one can exert under voluntary effort. A maximal strength quality would be a powerlifter trying to lift the greatest amount of weight. An example of this type of strength is heavy weight lifting, high tension isometrics, and high intense bodyweight movement like one arm chin-ups or one arm push-ups. Maximal strength training leads to powerful neural adaptations, improving both intramuscular and intermuscular coordination (Zatsiorsky, 1995).

3) Explosive Strength is the ability to express significant tension in minimal time. Explosive strength is considered the strength quality most characteristic of athletic activities (Verkhoshansky, 1977). This type of strength is developed with fast, powerful muscle actions. The mentality of this training is to train fast in order to be fast and to develop the ability to display significant tension in minimal time.

4) Speed Strength is the ability to quickly execute an unloaded movement against a relatively small external resistance. Exercises with heavy weights are not adequate when training to improve speed of movement (Siff, 2003a). This type of strength is usually developed without resistance or movements against small resistance. Normally, you would incorporate the strength of speed after you have performed a strength movement to activate the nervous system.

So remember strength can not be viewed into just one category. You must understand each type of strength and incorporate each one to your exercise plan to implement an overall conditioned body. I am a strong believer of being versatile when training and to challenge your body with a variety of exercises and intensities to achieve complete success in fitness. So keep striving and continue to push yourself to a limit you never thought was possible. TRAIN HARD!

Thank You So Much

Many people will WALK in and out of you LIFE, but only TRUE friends will leave footprints on your HEART. To handle YOURSELF, use your HEAD; to handle others, use your HEART. Anger is the only one letter short of danger. If someone betrays you once, it is his fault; if he betrays you twice, it is your fault. Great MINDS discuss IDEAS; average minds discuss events; small minds discuss people. He who loses money, loses much; he who loses a FRIEND, loses much more; he who loses FAITH, loses all. Beautiful young people are accidents of NATURE, but BEAUTIFUL old people are works of art. LEARN from the mistakes of others. You can't live long enough to make them all yourself...There is no BEGINNING or end. Yesterday is history. Tomorrow is mystery. Today is a GIFT, that's why they call it the PRESENT.

Saturday, December 8, 2007

A Reason Associated With Every Action

"Twenty years from now you will be more disappointed by the things you DIDN'T DO than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
-Mark Twain

So I come to you with these questions, what is the purpose for training? Why do you workout on a daily basis? Why do you think it is necessary to training at high levels of intensity? I believe that you should be able to relate each part of your routine to a specific objective that you are working to achieve. It is EXTREMELY important to know the answers to these questions because it gives you a purpose and helps you understand the why. I find it very disappointing when I see a person simply working out and going through the motions, performing workouts and exercises for not apparent reason.

I believe there are several reasons to train and I want to discuss only two categories that may give you a purpose or a drive to train. One may be that you enjoy working out, so you focus your efforts in training. When you train you feel good inside or it helps you to feel less stressed with your everyday activities. The other can be related to your fitness goals. A fitness profile is very important and it holds you accountable for what you want to accomplish. This profile also consists of certain qualities that are required to success in your exercise plan.

So truly understand why you train or why you feel it is necessary to workout. I believe that knowing this just increases your chance of success in health and fitness. And it may also help you discover who you are or give you an understanding of what really lives inside you. I want to allow you to reflect on this concept of why you train before I continue with an understanding of WHAT exactly are you training to develop.

Workout Hamstring/Conditioning Challenge: No Rest Between Exercises
1) One Legged Swiss Ball Leg Curls- 25x each leg, 35x each leg
2) Low Squat Burpee + Stair Sprints- 10 Burpees + 5 Stair Sprints (up & down=1)/two sets thru
3) Hamstring Blast on Bosu Ball with Power Hamstring Push-Ups to halfway mark- two sets thru- Hold Blast for 1min and then do 25 power hamstring push-ups ***Goal is to keep hamstrings contracted on the up and down of your push-up/make sure you point your toes when you are holding the blast and when you are doing power hamstring push-ups
4) Full Court (down and back) Traveling Low Squat Backward Burpees- try not to stop and rest/continuously jump
5) Walking Tight Backward Lunges with moderate-to-heavy weight- 100 steps
6) Traveling Low Squat Backward Burp + Burpee (2=1)- 10 times/rest 20 seconds and then repeat

THOUGHT OF THE DAY: The average active person wants to take in a slightly higher than average amount of protein, to facilitate muscle repair and growth. Did you know...other than water, the human body contains more protein than anything else. There are 20 different amino acids used in the construction of protein. The human body can only produce 11 of the amino acids, which are known as "non-essential", if it has sufficient carbohydrate and nitrogen levels. The other 9 "essential" amino acids, must be obtained through the foods we eat or through supplements. Eggs, milk, meat, poultry, and fish are considered complete sources of the 9 essential amino acids.

Thursday, December 6, 2007

Take Action To Better Yourself

"Excellence is the gradual result of always striving to do better."
-Pat Riley

You will find that there may be a time where you will not be able to perform a certain exercise. It takes a lot of patience and hard work to master any advanced exercise. You must believe that with practice and determination you will achieve that exercise in time. NEVER GIVE UP! NEVER SELL YOURSELF SHORT! As a trainer, I have heard so many people say I can never do that or I don't have an athletic body to do that exercise or that exercise is impossible for me. ALL THOSE STATEMENTS ARE WRONG! I believe that EVERYBODY has the potential to do ANYTHING! YOU JUST HAVE TO WANT IT! YOU MUST BELIEVE THAT WITH PRACTICE AND HARD WORK, YOU WILL MASTER ANYTHING!

The concept of motivation will help you to do better and to strive to perform any advanced exercise. Refuse to believe that you are incapable of anything. YOU ARE CAPABLE- the ability to overcome extreme physical obstacles. And of course my favorite concept, intensity allows you to accomplish many difficult goals that were previously out of your reach. DO NOT VIEW ANYTHING AS IMPOSSIBLE. So I leave you with these words to begin working on yourself both physically and mentally.

"There are no great people in this world, only great challenges which ordinary people rise to meet."
-Frederick Halsey, Jr.

"Only those who will risk going too far can possibly find out how far one can go."
-T.S. Elliot

Workout Chest Challenge: Go Down The Line Without Resting
1) Windjammer- 6 minute Race- High Resistance Level

2) Peek-A-Boo Lying Chest Press (palms facing face/palms facing ears/palms facing away from face-shift at the bottom)- 3=1>10 times/Moderate Weight
3) Push-Ups- 10 times
4) Traveling Forward Burpees- 15 times/Rest 45 seconds
5) Peek-A-Boo Lying Chest Press (same as #2/shift at the bottom/complete 2 reps for each position)-
6=1>8 times/Moderate Weight
6) Two-Motion Push-ups- (2=1)-10 times
7) Traveling Backward Burpees- 15 times/Rest 45 seconds
8) Peek-A-Boo Lying Chest Press (same as #2 & #5/shift at the bottom/complete 3 reps for each position)- 9=1>6 times/Moderate Weight
9) Three-Motion Push-ups- (3=1)- 10 times
10) Traveling Forward & Backward Burpees- 15 times each/Do All Your Forward And Then Do All Your Backward

THOUGHT OF THE DAY: You have only about thirty to forty-five minutes after a hard workout to optimally replenish your stores of muscle glycogen (the stored form of carbohydrate) and halt the cellular damage that occurs as a natural consequence of exercise. The consumption of right nutrients within forty-five minutes after you exercise can dramatically improve how your muscles recover and, most important, how they perform the next time you work out.

Tuesday, December 4, 2007

Well-Rounded And Always Capable

"You cannot just tell people you're committed- You cannot just say you're dedicated- You cannot simply talk about your strength, your grit, your perseverance- You have to prove it..." -Lance Armstrong

I really like this quote and I believe that it is important to note that you should never prove yourself to anyone but YOURSELF! Your reward is KNOWING THAT YOU COULD! I especially like the ending part to this quote because I think that each and every one of you can fill in your own words and create a sentence that applies to you specifically.

Today, I want to touch on a few concepts that play a huge part to your SUCCESS IN FITNESS. The first is the concept of limitations when training your body. I was brought up to believe that you should never limit yourself...if you have a dream or a goal...don't second guess yourself, just go for it! When it comes to training, I think it is EXTREMELY IMPORTANT that you do not limit yourself to one training tool or regimen. Always mix it up, always challenge your body in new ways, expand your training regimen as you improve, and ALWAYS STRIVE toward PERSONAL IMPROVEMENTS!

The next concept is variety when you train. I believe that variety is important because it always keeps your body guessing. Without variety training, your body will adapt to the exercise regimen and results will begin to plateau. Not to mention exercise will become downright BORING! You should always welcome new challenges and push yourself to new goals. You want your mind to remain fresh, excited, and motivated in order to achieve this.

And my last concept is a blend of strength and conditioning at the same time. Many have believed that you should concentrate on one area (strength) and then switch to the next area (conditioning). I feel that if this training style works for you, don't change it. I believe that training is an individual thing and I have always trained with high volume and a blend of strength and conditioning. I believe that you can get maximal results with minimal rest. I live by it and I guarantee that if you try this for 6 weeks, you will see a TREMENDOUS CHANGE! I think it is important to be WELL-ROUNDED at all times and ALWAYS capable of going the distance.

Monday, December 3, 2007

Challenging The Potential That Lives Inside You

"No matter what the level of your ability is, you have more potential than you can imagine." - James T. Mccay

I am a true believer that everyone has the ability to accomplish anything they set their mind to. We all have potential, for some it may come easier to make changes and for others, they may have to work a little harder. I LOVE helping people reach a certain level they never BELIEVED they could reach. My belief is that with hard work, determination, commitment, and intensity you can reach a level that you never thought was possible. I put a lot of pressure on the people that I train, I believe they have the ability and the potential to GO ALL THE WAY! I want them to be the most conditioned athletes in the gym and I want them to be versatile and be able to respond to any challenge that is in front of them...not only from the stand point of exercise but with the challenges of everyday life. YOU HAVE THE POTENTIAL TO MAKE YOUR LIFE WORTHWHILE AND UPLIFTING.

So with that said, I would like for each and everyone of you to pick ONE DECEMBER CHALLENGE (somewhat of a HOLIDAY CHALLENGE). Your DAY ONE will start on the day you read this blog and your LAST DAY will end on Christmas Eve. If you are interested in participating, I would like for you to post your challenge (this will be your signed agreement to your challenge). There are no limitations on the challenges you choose, BUT I want you to really challenge yourself...make yourself work hard and bring out the POTENTIAL I know that exists in each and every one of you.

Challenges are all on an individual basis, so choose the challenge that is going to help YOU improve. A challenge that is going to make YOU better. For example, a person struggles with getting their cardio in per week. A good challenge for this particular person would be to do at least three/45-min cardio sessions each week until the challenge ends. A more advanced approach would be that this person decides they want to complete 120 hours of cardio by the last day of the challenge. Another example would be to give up your ultimate favorite food for the next three weeks. The more advanced approach would be to design an eating menu that consists of PROTEINS, CARBS, VEGGIES/FRUITS, FATS/OILS. You must make sure you eat 5-6 small meals per day and you can only eat the foods that are on your designed menu for the next three weeks.


Tuesday, November 13, 2007

Explode Through Fatigue

"The elevator to success is out of order. You'll have to use the step at a time." - Joe Girard

I live by strength endurance and I believe it is one of the most effective ways to train. Strength endurance is defined as the ability to effectively maintain muscular functioning under work conditions of long duration. When training for endurance, the use of high repetitions with full body movements will result in a great expenditure of energy, therefore eliciting tremendous adaptations within the body. I believe that you will develop both physical and mental abilities by improving anaerobic endurance and work capacity, while developing a mental fortitude. It is an amazing feeling, when your endurance shoots through the roof, as your body learns to fight through what was previously unbearable fatigue.

When you are training for strength endurance it is important to reduce rest between your sets. I have seen tremendous results with my clients when you train with endurance. And by reducing your rest periods, an accumulation of blood lactate will occur. This will help to develop increased tolerance to such acidic conditions.

It is important to know that one way to make better use of time is by sequencing exercises so that one movement will not fatigue the muscles required in the next movement. For example, one set of shoulder press followed by a set of db squats. By arranging your circuits/exercises in this way, one is able to improve strength and be able to perform more work, while minimizing fatigue and idle rest. The recovery process between these sets will occur much faster when different muscles are targeted.

When you train you want to see the benefits of improving work capacity. An improved work capacity will allow you to endure more intense work, while recovering between exercises and workouts. The ultimate achievement is that you will enable to body to train harder and more frequently. Your workouts should never be lengthy because INTENSITY is more important than duration. A close friend to work capacity is the concept of GPP.

Verkhoshansky defines GPP (General Physical Preparedness) as "conditioning exercises designed to enhance an athlete's general, non-specific work capacity" (1977). This type of training develops a solid, well-rounded foundation and the benefits include:
  1. Improved Aerobic Endurance
  2. Improved Anaerobic Endurance
  3. Improved Strength
  4. Improved Coordination
  5. Improved Body Composition
  6. Improved Recovery Between Exercises/Workouts
I will be touching on this concept the rest of the week since it shapes my training style and techniques. It is important that you understand the GPP concept and the benefits it can provide you in your training regimen. Below I have included a fun GPP workout for you to try. So sit back, fasten your seatbelts and enjoy the ride...
Goals for this workout: 1)Each movement will be performed not stop, with no rest between exercises. 2)This workout will last 20 minutes. 3)Try to perform as many circuits as possible during the 20-minute time period. 4)Perform each movement as fast as possible but still controlled and without momentum. 5)Pick moderate weight for the exercises that require weight.
  1. Ten Pull-Ups for Men/Five Pull-ups for Women
  2. Ten Upright Row Squats
  3. Ten Burpees
  4. Ten Push-Ups
*This workout blends both strength and conditioning work with explosive body weight exercises. You will definitely fatigue and this has a negative effect on skill. Remember, you will learn to perform in the fatigued state the more conditioned you get. The ultimate challenge is that: YOU ARE TRAINING THE BODY TO EXPLODE THROUGH FATIGUE.

Monday, November 12, 2007

The Power of Love

"I love you not only for what you are, but for what I am when I am with you. I love you not only for what you have made for yourself, but for what you are making of me. I love you for that part of me that you bring out. -Elizabeth Barrett Browning

I want to begin by dedicating this quote to someone very special to me. I think it is an amazing feeling when you feel so loved by someone (family, friends, significant other), that their love gives you the confidence and the strength that lives inside you. How their presence makes you feel so safe that you are not afraid of walking in the dark. But most importantly, how they continue to love you and bring out the best in you. I would not be where I am today if it wasn't for certain people in my life loving me and not giving up on me. In my present time, I wouldn't be as successful in my life and my work, if it wasn't for one particular person. Thank you so much for everything you have given me. I have always believed in you and will never give up on you.

So with all that said, it is important to know that in order acheive any success in life, one must have support and be loved by the ones closest to them. For me, I believe that when you are loved, you gain strength from that love, which leads me to my next quote:

"BEING DEEPLY loved by someone GIVES YOU STRENGTH; loving someone deeply GIVES YOU COURAGE. -Lao-tyer

Now I know my blog is supposed to be based on fitness and exercise, but I want you to have an understanding that your emotional and mental states play significant roles in your physical being. And I believe that if you have the love and support from the people closest to you, you can accomplish any goal, dream, and desire. Fitness and exercise is not only about doing cardio, lifting weights, losing is understanding how the acheivements you make in fitness shape the person you are. When you have accomplished a fitness goal, don't you find it interesting that you think more positive, you are kind to others, and you feel good about yourself? Or when you are exercising and making changes, you are able to give back to the people around you because you feel self worth and accomplishment.

So my goal for you today and for all the days in front of you is to achieve what you say you will achieve. That you will move forward no matter what setbacks occur. That as long as you are moving forward, it doesn't matter what lies in front of you, you will get where you are going in the end. Stand tall and march proudly toward your goals and dreams. Visualize your goal and imagine how good you will feel if you achieve it. But most importantly, do not give up on the people you love the most, don't take them for granted and love them will everything you have.


Wednesday, November 7, 2007

The Beauty of Intense Conditioning

"Never cut corners. Train hard and don't cut corners. Because if you do, it will come back to kick you in the ass. Guaranteed." - Micky Ward

I want to start off by saying that I am proud of each and every one of you for the effort and dedication you put in your training this week. WAY TO DO IT! CONTINUE TO STRIVE AND CONTINUE TO MOVE FORWARD.

There are so many topics, concepts, and ideas that I want to share with you. Each day I am back and forth on what concepts and points I want to bring to the table. Each day I get so excited to share my insight with you and look forward to the next day so I can give you more of this passion that lives inside me. THANKS for reading my messages and I hope that you can apply each message to your training plan.

So I changed my concept for today ten times, and finally decided to discuss the importance of CONDITIONING. I tend to put alot of pressure on my clients when it comes to conditioning...wanting them to be the most conditioned athletes in the gym. I heard this saying many years ago and I have applied it to my own training and have been such a believer ever since. "Strength is important, but USELESS without the endurance to apply it." I believe in an overall conditioned athlete...someone who is versatile and can transition and recover from one exercise to another. Someone who is able to take on any challenge that is put in front of them.

The exciting thing about this concept is that you are in complete control of your conditioning. There is no excuse to neglect physical conditioning. How many people are successful in overall conditioning? SOME ARE! But conditioning and maintaining that conditioning is difficult. That's when I say, YOU MUST DIG DEEP! DIG IN AND GET IT DONE! IF IT HURTS, IT'S WORKING AND YOU ARE RIGHT ON TRACK!

Your main goal is to get in shape BUT my main goal for you is the STAY IN SHAPE! It is easy to stay in shape for one week, but how difficult is it to maintain that shape through time. How many of you have taken breaks from training? How many of you have prepared for a trip or an event and then once it is over you have taken a few weeks off? If you have taken breaks from training, this is one of the biggest mistakes you can make.

What happens is that a person must spend more time and energy getting back to where they were. They must work twice as hard to reach the level that they were at and sadly but true they are more than likely to mentally deteriorate and lose the confidence and the drive they once had to be a successful athlete. As a trainer, I see this too often and I refuse to let my clients take two steps backward when I know they can take 4 steps forward.

One of my favorite overall conditioning drills (if you train with know what I am about to say) is the Burpee. It is the ultimate bodyweight conditioning exercise. It will strengthen the entire body, while developing indomitable endurance, both muscular and anaerobic. When performing this movement, you must move through the exercise at a FURIOUS PACE. The main goal of the Burpee and all the different combinations of the Burpee is to improve total body conditioning, so in order to do this you must move through the exercise sequence as fast and as controlled as possible.

So because I want to see you succeed with your overall conditioning...I have included a SPECIAL BURPEE GIFT for those of you that want to give it a try.

The CHALLENGE is Burpees x 100 reps
How long will it take you to perform 100 Burpees?

**I know some of you will laugh and say WHATEVER! At least give it a try, don't mentally take yourself out of the challenge because you see the number 100 and the word Burpees. Challenge yourself and BELIEVE YOU CAN ACCOMPLISH ANYTHING THAT IS PUT IN FRONT OF YOU!

Saturday, November 3, 2007

The Quest for Today and Tomorrow

"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it." -William Durant

I believe that in order to succeed in fitness, one must stop dwelling on the past or the mistakes they have made. It is heartbreaking to me when I hear a client say, "I didn't do my cardio at all last week and I am so bummed about it, so I have lost that drive to continue working hard. And I just don't think that I will ever achieve my fitness goals." This just breaks my heart because this becomes a sense of failure for that person and they automatically want to give up. We can be OUR WORST ENEMY! Rather than feeling bad about the choices made...LET IT GO AND GO FOR IT! PUSH YOURSELF TODAY, TOMORROW, AND THE NEXT DAY. Push your body to the EXTREME in a QUEST to find what works. Today is your Day One..don't backtrack and allow yourself to get caught up in what you did last week, 1 year ago or 10 years ago.

Take control of your fitness NOW!

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Power Of Your Heart

Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time


  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds


  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds


  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x


In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!





1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!


TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.





Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.


"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.


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