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.

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.

ALWAYS KNOW THAT YOU HAVE THE POTENTIAL TO DO SO MUCH.  FOLLOW YOUR HEART.  THERE WILL BE SO MANY PEOPLE THAT WILL TRY AND STOP YOU FROM BEING THE BEST YOU CAN BE ONLY BECAUSE THEY DO NOT HAVE THE DESIRE AND THE DETERMINATION TO SUCCEED THAT YOU DO.  YOU MUST NEVER STOP BELIEVING IN YOUR POTENTIAL.  IT IS IN ALL OF US, YOU MUST FIND IT WITHIN YOURSELF AND KEEP STRIVING. I BELIEVE THAT WE ALL WERE MEANT TO DO SOMETHING AND IT IS ONLY UP TO YOU TO FIND IT!  YOU CAN NOT DEPEND ON ANYBODY BUT YOURSELF.  YOU WILL HAVE PEOPLE THAT WILL SUPPORT YOU AND HELP YOU ALONG THE WAY, BUT IN THE END IT MUST COME FROM YOU AND ONLY YOU.  SO FIND, EMBRACE IT, AND SHOW WHAT YOU WERE MEANT TO BE AND DO!  I BELIEVE IN ALL OF YOU!

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.

11 comments:

Amber said...

Definitely like the idea of short-term challenges. This way, you can accomplish something in very little time and feel good about it. The end seems more achievable than if you set a goal ending in, for example, 2 months. I can always tell when I have been eating to fuel my cravings and not nourish my body. My muscles refuse to perform how I expect them to. Great thoughts Debbie, and thank you for the continued motivation!

Jessica said...

D-
I have been in Iowa so slacking on my comments and my blogging. A couple things - your first paragraph was awesome! Totally motivational! :) I know what I a meant to accomplish and I won't let anyone get in my way!
I LOVE the idea of weekly goals and I have been doing this type of goal setting for a long, long time. By setting weekly goals you can incorporate those goals into your daily tasks. Ultimately, you should set a bigger goal and then work that into your weekly and then daily goals. Next thing you know you will turn around and BAM! you will have achieved what you set out to do.
You don't need to defend your training style by the way. You are the bomb and rock the house with who you are in your soul (a beautiful, high intensity, functional bad boy trainer).
Jess

DOFITNESS said...

Jess-
Thanks for the response to my blog. I know that I seemed like I was defending my training style, but I was trying to grab my reader's attention. I want people to really feel my training...that is what is important to me. I know my famous words are, "Do/Did you feel that?" It is so important that everyone that trains with me has a full understanding of what and why they are training at these intensity levels. I want people to fully understand my training style but at the same time see their true potential. ALWAYS GO FOR THE IMPOSSIBLE BECAUSE WHEN YOU GIVE 150% IT WILL BECOME THE POSSIBLE!

DOFITNESS said...

Amber-
WAY TO GO ON YOU HALF A MILE RUN TODAY...WOW! YOUR SPRINT ON YOUR LAST LAP WAS AWESOME! I WAS TOTALLY IMPRESSED! AWESOME! AWESOME! AWESOME!

Jessica said...

D -

I only felt like you were defending your style b/c there are so many people out there that feel like you have to lift heavy or lift like a body builder to build muscles. I felt like some of those people were questioning that on my blog and I just wanted to let you know that your style clearly rocks the house - look at your body, Ambers bod, Angela's, Leigh Anne...etc, etc. I also know it is important for you to explain your style and I want you to know, I support it 100%! You rock and I know my body will look unlike it ever has before after you are done with me! :)
Jess

Anonymous said...

Way to work hard!

Sarah said...

I think you are going to LA to try out for American Gladiators! Is that the surprise?!

DOFITNESS said...

Hi Sarah-
That is funny. Are you kidding...those women would kick my butt. I am a fragile tulip!
:)

Jessica said...

D -

A) You are no tulip. I was trying to think of a flower to compare you to and I come up with nothing! :) That is how bad ass you are!
B) I think you are going to be on the show WORKOUT with Jackie and crew. And by the way, you would kill the Gladiator chics - totally crush them. Your name would be She Devil! Ha ha!
Jess

Amber said...

Okay, first time I have had a chance to even look at your blog this week. The half mile run was rough. Talk about anaerobic! Debbie, I hope you have a safe, fun, relaxing trip, and we look forward to you coming back fully energized and ready to kick our boot-ays back in shape after the holidays. I must admit that I failed in my challenge, but it is coming back as a New Year's resolution for 4 weeks, and this time much more strict!!! Gotta be tough on myself for giving in after only a week and a 1/2. Happy Holidays!

DOFITNESS said...

Amber-
You shouldn't be so hard on yourself. You need to embrace everything that you accomplished this year and set new challenges and goals for the year coming up. I thought you did AWESOME on your 1/2 mile run...it is the same concept as the 100 Burpee challenge. You did it in 10 min the first time and then the 2nd time around you did it in 7 min. Same concept with the 1/2 mile run...I guarantee you will improve your time the 2nd time around. That is what is key...that you are showing improvement and you are progressing each time. Thank you for everything that you do and I hope that you and your family have a Merry X-mas and a Happy New Year.

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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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