"Use your weaknesses; aspire to the strength."
-Sir Laurence Olivier
I am going to turn my focus for a second on our mental attributes. As a trainer, I don't feel it is right to just focus on the physical parts of a person...the mental/emotional side are extremely important when shaping and building a strong foundation of the body. You can not only focus on the physical and ignore the mental, and many people will attempt to pick one part over the other. THE MIND is a powerful tool and if not trained like the physical part, it can backfire on you, and it will prevent you from succeeding or reaching any goals you may set. For example, say a person wants to lose 10 pounds...physically they are ready for action but mentally> they doubt themselves/deep down they don't think they can do it/they have negative thoughts... The sad thing is that more than likely this person will not be able to reach their goals because their mind has taken control of the situation.
I bought this book in California and absolutely love it...the main focus is believing in your dreams/or what you want to fulfill in life. When setting goals/dreams you never want to use the word BUT...YOU JUST DO IT! Do not allow anything to come in the way of your vision. You have all the tools necessary to succeed and be successful in your journey. There is a chapter in this book that caught my attention and I want to share it with you because we all have experienced some time or another in our life these so called, NEW FOUND FRIENDS.
Fear, guilt, unworthiness, hurt feelings, anger, and discouragement are really our friends.
When you are feeling any of these things in a negative way and you are using these feelings to limit yourself...you must pause for a moment and remember these important points:
1) Fear is the energy to do our best in a new situation.
2) Guilt is the energy for personal change.
3) Unworthiness keeps us on track.
4) Hurt Feelings reminds us how much we care.
5) Anger is the energy for change.
6) Discouragement reveals our courage.
Love it all- the fear, the excitement, the guilt, the power of change, the unworthiness, the worthiness, the hurt feelings, the euphoric feelings, the anger, the movement, the discouragement, the encouragement- it's called LIFE!
Do It: P. McWilliams (1994) p.137-139
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.
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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!
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
**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.
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!
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.
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.
Borysenko, J. Saying Yes to Change. Pg. 173.
DOFITNESS TRAINING STATION
5 comments:
First of all, let me just say I am already feeling the effects of your leg workout session today. Since my office is upstairs, I was literally juggling items in my hands (coffee, water, bowl of soup, and computer bag) just so I didn't have to make any unnecessary trips down & up the stairs b/c my legs were so stiff. That was earlier today. Doon was laughing at me a minute ago b/c I could barely crawl up the stairs now that I have been sitting around. I'm really not looking forward to going back down. I asked for it though! Awesome workout today, and I may have not loved every minute of it at the time, but I am lovin' it now. Your "Anger" point is what normally drives me to a higher level in my workouts that I never before thought possible. "Guilt" is what I feel when I go through a 1/2 a carton of ice cream b/c I have worked so hard and I know how bad it sets me back from my goals. Not that I have done this lately.....:)
Thank you so much for always being an inspiration, helping us to mentally keep our long-term goals and not get hung-up on the "now". It has taken me a long time to get where I am now, mentally and physically. When I look back on when I first starting working out with you, I wanted instant results, just like everyone else. But to be honest, I don't think I will ever be satisfied with my level of strength and endurance. Once you meet your goals, you have to make new ones. And, like you recently told me, you never want to be satisfied with your body b/c then you will never know what you are capable of. I am so glad you started your blog b/c it gives me something to refer to when I need inspiration. You are a wonderful trainer, not only b/c you help us achieve our goals, but also b/c you treat our goals as if they are your own. Keep bringing the pain, and I will let you know if I can even walk tomorrow!
I think I'll just hold on to my guilt.
Amber-
First of all, you had an amazing workout today...always remember that I put things in front of you that I know that you can handle no matter how difficult it may be. You have shown such a committment over time and as a trainer it is so exciting to see you grow as person and as an athlete. The workout today was very, very difficult but I just knew you would finish and knew you could handle it...no matter how challenging it was. You will continue to progress and yes you are absolutely correct...I am on this journey with you. I want all of my clients to succeed and to be the best that they can be. I WILL NEVER STOP BELIEVING IN ANY OF YOU. Good Job Today and Keep Striving and Believing What You Are Capable Of!
To My Anonymous-
I will never stop believing in you. I told somebody the other day, I WILL NEVER STOP BELIEVING IN YOU. As I have always said to you, YOU HAVE THE POTENTIAL TO DO IT ALL! YOU HAVE SO MANY GIFTS AND I TRULY KNOW WHAT LIVES INSIDE YOU. Always know that
All those New Found Friends are true. My guilt about things drives me to make better decisions or improve on what I have slacked. I'd like to know what book that was- it would be a good read and great gift for some!! C u soon for my weekly smackin'!! :) Mere-
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