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.

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.

Just 
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
WAY TO GO! YOU DID IT!

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.

4 comments:

Jessica said...

D-

I think one of the FAVORITE things about your blog is the beginning quote and how you tie it together with your blog.

I think you know my reasons for training, but because this is about accountability and sharing..here goes: First and foremost, I train for health and longevity. I want to be fit and I want to be healthy for a long, long time. Beyond that, I have a goal of becoming a pro figure competitor. Finally, I do have to admit that I like the additional benefits training brings like being able to wear clothes and feel good about them and feeling strong.
As for that hamstring challenge, that is definitely on my list of workouts to do while you are gone. Amber - you in??? :)
Jess

Dofitness said...

J-
Yeah...you and Amber need to let me know how that Hamstring/Conditioning Challenge goes. You guys are rocking! My goodness. I LOVE IT! Keep up that intensity.
D

Unknown said...

I'm in Jess! After today's workout, I think my hammies are feeling left out, but only Debbie knows what Wednesday will bring....Debbie, incredible workout today! Thank you for pushing me thru those last reps on the peek-a-boos, even though I started to lose it (literally). Goals I am working for: To reach my goals of endurance and muscle definition, then making new goals to beat the previous ones. I don't necessarily want to be the best at several different sports, but I love the feeling that, if I ever wanted to try something new, I would be able to do it without having to give up. Looking back, I never thought I would be able to reach this level of conditioning, and I hope that next year, I can look back to this present time, and think, man, I have really come along way since then. Working out to me is how I relieve stress because it makes me feel good about myself and it gives me the confidence to know I can wear whatever I want and feel comfortable. I like knowing that I am a strong person, physically and mentally, and Debbie, you are the best at giving people the confidence and motivation they need to take that next step, whether we want to or not. You can see the potential in someone long before they see it in themselves. You are an incredible trainer and a wonderful person, and I always leave your sessions feeling fatigued, maxed out physically, and really good about what I just accomplished.

Dofitness said...

You did wonderful today and I have seen a difference in your own personal intensity in the last week. And I just want you to know that I am cheering you on inside. You are definitely going to see continuing changes in fitness for a LIFETIME. You have to remember though, clients like you make my job so easy. Thank you so much for your kind words, but I am truly in the passenger's seat, you are driving this body to SUCCESS. Proud of you and look forward to seeing your progress each week.

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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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