YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Tuesday, November 13, 2007

Explode Through Fatigue

"The elevator to success is out of order. You'll have to use the stairs...one 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 weight...it 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.

"LOVE IS THE GOLDEN THREAD THAT TIES OUR HEARTS AND SOULS TOGETHER. -Mother Teresa

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 me...you 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

CONDITIONING DRILL #1

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
  • 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

CONDITIONING DRILL #2

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
  • 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

CONDITIONING DRILL #3

  • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x

CONDITIONING DRILL #4

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

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

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!

POWER THOUGHT OF THE DAY

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.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

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

POWER THOUGHT OF THE DAY

"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.

DOFITNESS TRAINING STATION

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