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.

Sunday, March 30, 2008

Full Body Workout

"Aim for a star, and keep your sights high!" -Helen Lowrie Marshall

*Do not rest between your exercises
*Keep your intensity high
*Always challenge yourself
*After you master this workout, increase your weights

ROUND ONE:
1) Windjammer Race (Palms-Down)- 4 min/Women: Level 6/Men: Level 8
2) DB Shoulder Complex- each exercise is 30 seconds and no rest
Women: 4# dbs/Men: 8# dbs
Tight/Elbows In Punches-To-The Ceiling- 30 seconds
Tight/Punches Straight Forward- 30 seconds
Lateral Shoulder Raises- 30 seconds
Bent-Over Flye- 30 seconds
Lateral Shoulder Hold- 30 seconds
3) DB Standing Bicep Curls- (pattern is single/together/single/together)
Start at 1 left arm curl/1 together/1 right arm curl/1 together, then 2's...end at 8
Women: 8#-10# dbs/Men: 15#-20#
4) Same as #2
5) Windjammer Race (Palms-Up)- 2 min/Women: Level 7/Men: Level 9

ROUND TWO:
1) Basic Crunches- 25 times
2) Tight Upper Body Circles (Left)- 10 times + Tight Mini Crunches- 25 times + Tight Upper Body Circles (Right)- 1o times + Tight Mini Crunches- 25 times
**Never Let Your Shoulders Blades Touch The Mat**
3) Straight-Legged Hip Raises- 25 times
4) Push- Ups- 4x 10
**Rest only 10 seconds between each set**
5) Sitting Quad Raises- 4x15 (do one leg at a time/Rest only 10 seconds between each set)
**Make Sure Your Back Is Pressed Up Against A Wall**
**Keep Your Quad Contracted At All Times**
**Do Not Push Yourself Up With Your Hands**
**Do Not Shrug Your Neck**

ROUND THREE:
1) #1 F.M. Chest Press- 2 Position to 10 Position
**Two-Position= High Press and Low Press; Three Position= High Press/Middle Press/Low Press; etc/ Women: 2-3 plates; Men: 5-6 plates
2) Wall Sit- 45 seconds
3) #2 F.M. Shoulder Press- (Pattern is One Arm Presses while the Other Arm Holds)
Start at 1/1, 2/2, 3/3...end at 8/8
**Women: 1-2 plates; Men: 5-6 plates
4) (#16) Hip Abduction- 4x25
**Hold each 25th for 20 seconds/rest 10 seconds/move to the next set**
**Women: 3-4 plates; Men: 5-6 plates

ROUND FOUR:
1) (#25) Sitting Two-Motion Shoulder Press (Use Inner Grip)/(2=1)- 15 times
**Mini/Down to the Start/Full Motion**
**Women: 2-3 plates; Men: 4-6 plates
Rest 15 seconds
1a) Reps In Motion- Motion One (Head Level)- 15x/rest 10 seconds/Motion Two- 15x
**Try to keep your weight the same**
2) (#17) Hip Adduction- 15 times/Hold #15 for 30 sec/no rest/25 times-Hold #25 for 30 seconds/No Rest/35 Times- Hold #35 for 30 seconds/45 Times-Hold #45 for 30 seconds
**Make Sure On The Hold That The Two Metal Pieces Are Touching**
3) (#23) Three-Motion Incline Chest Press (Use Outer Grip)/(3=1)- 15 times
** Mini/Down/Half-Way/Down/Full**
**Women: 2.5-3.5 plates; Men: 5-7 plates
3a) Reps In Motion- Motion One- 15 times/rest 15-20 seconds/Motion Two- 15 times/Rest 15-20 seconds/Motion Three- 15 times
**Try To keep your weight the same**
4) (#27) Universal Bicep Curls- 100 times
**The Challenge is to complete the number of reps with the least amount of stop**
**Women: 1-2 plates; Men: 4-5 plates
5) Push-Ups- 4x10
**Rest Only Ten Seconds Between Each Set**

A Story With Two Sides

I just want to make a quick note...ALWAYS REMEMBER THAT THERE ARE TWO SIDES TO EVERY STORY. I think that in several instances, we hear one side of a story and take that information and run wild with it. Some may not even realize that there is another side to the story...a side that could be the truth! I think that it is all but fair that both sides have an equal opportunity to tell their side of the story. So remember, if there is a conflict, a dilemma or even a rumor...don't just be one-sided but be open to realizing and understanding that there may be other facts to the story.

Wednesday, March 26, 2008

Acknowledge Anger

"Speak when you are angry and you will make the best speech you will ever regret." -Ambrose Bierce

As researchers continue to test and study the human body they learn more and more and become clearer that both blowing up in anger are bad for you-EMOTIONALLY AND PHYSICALLY (not to mention what it does to the other person). Recently, scientists at Ohio State University discovered that both tactics led to elevated levels of LDL, the "bad" cholesterol that damages arteries and leads to strokes and heart attacks. Interesting fact is that people who were able to calmly express their feelings at the appropriate time had 10 percent lower LDLs than those who exploded or repressed.

So always remember to express your feeling calmly...BUT don't express until you can do it without a double-barrel shotgun.

Ryan, M.J. Instant Health and Happiness Boosters. pg. 91.

Friday, March 21, 2008

In The Beginning And The Final Word On Nutrition

I would like to share this story that was sent to me because I think it is absolutely hilarious. I would also like to personally say, "Thank You" for sending this to me (you know who you are)...you continually make me laugh and I appreciate you for that. I think you and your sense of humor are AWESOME. The QUIETEST of the bunch....always has jokes and funny stories...and continues to amaze me. Keep up the good work...I LOVE IT!

In the beginning God covered the earth with broccoli, cauliflower and spinach, with green, yellow and red vegetables of all kinds so Man and Woman would live long and healthy lives. Then using God's bountiful gifts, Satan created Dairy Ice Cream and Magnums. And Satan said, "You want hot fudge with that? And Man said, "Yes!"And Woman said, "I'll have one too with chocolate chips". And lo, they gained 10 pounds. And God created the healthy yogurt that Woman might keep the figure that Man found so fair. And Satan brought forth white flour from the wheat and sugar from the cane and combined them. And Woman went from size 12 to size 14. So God said, "Try my fresh green salad". And Satan presented Blue Cheese dressing and garlic croutons on the side. And Man and Woman unfastened their belts following the repast. God then said, "I have sent you healthy vegetables and olive oil in which to cook them". And Satan brought forth deep fried coconut king prawns, butter-dipped lobster chunks and chicken fried steak, so big it needed its own platter. And Man's cholesterol went through the roof. Then God brought forth the potato, naturally low in fat and brimming with potassium and good nutrition. Then Satan peeled off the healthy skin and sliced the starchy centre into chips and deep fried them in animal fats adding copious quantities of salt. And Man put on more pounds. God then brought forth running shoes so that his Children might lose those extra pounds. And Satan came forth with a cable T.V. with remote control so Man would not have to toil changing the channels. And Man and Woman laughed and cried before the flickering light and started wearing stretch jogging suits. Then God gave lean beef so that Man might consume fewer calories and still satisfy his appetite. And Satan created McDonalds and the 99p double cheeseburger. Then Satan said, "You want fries with that?" and Man replied, "Yes, And super size 'em". And Satan said, "It is good." And Man and Woman went into cardiac arrest. God sighed ......... and created quadruple by-pass surgery. And then Satan chuckled, and created the National Health Service.

THE FINAL WORD ON NUTRITION
After an exhaustive review of the research literature, here's the final word on nutrition and health:
1. Japanese eat very little fat and suffer fewer heart attacks than us.
2. Mexicans eat a lot of fat and suffer fewer heart attacks than us.
3. Chinese drink very little red wine and suffer fewer heart attacks than us.
4. Italians drink excessive amounts of red wine and suffer fewer heart attacks than us.
5. Germans drink beer and eat lots of sausages and fats and suffer fewer heart attacks than us.

CONCLUSION:
Eat and drink what you like. Speaking English is apparently what kills you.

Thursday, March 20, 2008

Do You Have What It Takes

"Success is a...trendy word. Don't aim for success if you want it; just do what you love and it will come naturally." - David Frost
INTENSE WORKOUT

Target Body Parts: Chest/Shoulders/BICEPS/ABDOMINALS

Rules of the Workout:
**Do not rest between exercises
**Your rest time is at the end of each round
**Always pick challenging weight
**Complete all reps assigned to each exercise
**Use proper form for all exercises
**LAST BUT NOT LEAST…ALWAYS BRING ON THE INTENSITY!

ROUND ONE:
1) M.B. Sit-ups (use the 2nd bar)- 25 times
2) Lying Medicine Ball Chest Passes- 30 times (pick a challenging weight)
3) M.B. One Crunch + One Sit-up (use the 2nd bar/2=1)- 25 times (tempo fast)
4) Lying Medicine Ball Chest Passes- 40 times (same as above)
5) M.B. Sit-ups (use the 3rd bar)- 25 times
6) M.B. One Crunch + One Sit-up (use the 3rd bar/2=1)- 25 times
7) Lying Medicine Ball Chest Passes- 50 times (same as above)
8) M.B. Sit-ups (use the 4th bar)- 25 times
9) Lying M. B. Chest Passes- 60 times (same as above)
10) M.B. One Crunch + One Sit-up (use the 4th bar/2=1)- 25 times

**ROUND CHALLENGE**
Goal: In Order to MASTER the challenge. DO NOT rest between exercises and sets
*Fast Tempo BUT Controlled
*Full Range Of Motion Is A Must
*Quick Transitions Between Exercises
For Example: After completing your 25th chest pass/place ball down quickly/roll over and start push-ups
*Total Sets> 4 (go back and forth until you complete all required sets)
Lying Medicine Ball Chest Passes- 25 times + Push-ups- 15 times

ROUND TWO: Pick a challenging weight for all exercises
1a) Two-Motion Standing DB Shoulder Press (2=1)- 12 times/rest 10 seconds
1b) *Reps In Motion> Do 15 reps at Motion One(up & down to eye level)/no rest/Do 15 Reps Motion Two (Full Motion)

2a) (#27) Univ. Cybex Machine Two-Motion Bicep Curls- 15 times/rest 10 seconds
2b) *Reps In Motion>Do 15 reps at Motion One(up & down to half-way mark)/No Rest/Do 15 reps at Motion Two (Full Motion)

3a) Three-Motion Standing DB Shoulder Press (3=1)- 10 times/rest 20 seconds
3b) *Reps In Motion> Do 15 reps at Motion One (up & down to eye level)/No Rest/Do 15 reps at Motion Two (up and down to head level)/No rest/Do 15 reps at Motion Three (Full Motion)

4a) (#27) Univ. Cybex Machine Three-Motion Bicep Curls- 10 times/Rest 20 sec
4b) *Reps In Motion> Do 15 reps at Motion One (up a little less than half)/No Rest/ 15 Reps at Motion Two (up & down to half-way mark)/No Rest/15 Reps at Motion Three (Full Motion)

**ROUND CHALLENGE**
Goal: Same as Round One
*Weight needs to be light-to-moderate
*Tempo will be fast BUT controlled
*MUST have full range of motion
*You will do all four sets for shoulders first and then move on to the bicep challenge
*Document your number of reps for each set
*Try to match that number or get as close to that number for each set

1) Alternating Shoulder Press (Position-tight/elbows in/palms facing ears)
4x 1-min/Rest only 30 seconds between sets
2) Alternating Bicep Curls (Elbows in/palms up/pretend you are handing the db to somebody in front of you (be careful not to over extend)4x1-min/Rest only 30 seconds between set

Monday, March 10, 2008

Workout Challenge

A WORKOUT makes you better today than you were yesterday!

RULES:
*Do not Rest Between Exercises
*Push Yourself For Each Challenge
*Document All Your Numbers On Each Challenge
*Make Sure You Have Proper Form On All Exercises

Round One: Push! Challenge! Don't Stop!
1) Sit-Ups- 1 min (How many sit-ups can you do?)
2) Tight DB Walking Lunges
*Use a track or create an area in your neighborhood/backyard
**Lunge to the first corner of the track/place DBS down and sprint one lap back to the DBS
**Lunge to the second corner of the track/place DBS down and sprint one lap back to the DBS
**Do the same for the 3rd and 4th corner
**If you don't have access to a track/be creative/do 50 walking lunges and then run in place for 30 seconds
**You will end up doing 4x50 walking lunges with some type of conditioning in between each set

Round Two: Pick Challenging Weight for each DB Complex! Go Heavy! Do Not Rest Between Exercises!
**Most importantly...MAKE SURE YOU HAVE PERFECT FORM!
1) DB Standing Shoulder Press- failure (How many presses can you do without stopping?)
2) DB Bicep Curls- failure (same as above)
3) DB Upright Row- failure (same as above)

Round Three: Pick Challenging Weight
1) DB Squats- 2 min (How many squats can you do?)
**Use a bench/Must tap bottom in order for the squat to count
2) One-Mile Run- best time you can make it in!

Round Four: Pick Challenging Weight
1) M.B. Sit-Ups- 1-min (How many sit-ups can you do?)
2) Core Plank- failure (How long can you hold the core plank without dropping?)

Round Five: Decrease Your Weight from Round 2/Go Moderate Weight For Your Fitness Level!
1) DB Standing Shoulder Press- failure (How many presses can you do without stopping?)
2) DB Standing Bicep Curls- failure (same as above)
3) DB Upright Row- failure (same as above)

Round Six: Go For It! Push Yourself!
1) Wall Sit- failure (How long can you sit on the wall without dropping?)
2) Squat Jumps- 1 min (How many jumps can you do?

Round Seven: Decrease Your Weight from Round Five/Go Light Weight For Your Fitness Level!
1) DB Standing Shoulder Press- failure (How many presses can you do without stopping?)
2) DB Standing Bicep Curls- failure (same as above)
3) DB Upright Row-failure (same as above)

Good Job!

Saturday, March 8, 2008

Intense Eight-Week Cardio Challenge Week 2

CARDIO CHALLENGE: WEEK 2
Get set to sprint your weight off, speed up your metabolism, and gain more energy for the second week. Again, this cardio challenge is an eight week program that screams for intensity and consistency, and most importantly, will help you build a solid foundation. Each cardio workout will be super intense and will increase in intensity each week. It is important that you work at a high-intensity (about 80 to 85 percent of your MHR) because ultimately each workout will help you burn so many calories. High intensity workouts are so effective because of the effect it has on the fat/weight loss process. Since fat and weight loss are a direct result of a caloric deficit (total calories burned versus total calories consumed), these intensity workouts will enable you to lose fat more quickly. Plus, after each intense workout, your metabolism stays elevated for 24 to 48 hours, burning more calories, and over time, can mean greater fat and weight loss.Your performance in this cardio conditioning program depends only on you, your level of fitness, your determination, and what you want to accomplish. It’s just you and the clock, the course, and the goals you’re trying to achieve. Don't forget that the goal of this challenge is to reach higher levels of cardiovascular fitness, mental toughness, and functional strength than you have ever attained. Most importantly, if you stay consistent with this program and keep your intensity elevated, you will lose weight and maintain a healthy weight.


MONDAY: 30 minute Treadmill Run> Speed: 5.5/Incline: 4%
15 minute Bike> Speed 7-9/keep RPM over 100


TUESDAY: 40 minute Elliptical> Starting Speed: 7
*Pay attention to strides per minute at each 5 minute mark
*Use the following as your guide
*Make sure to decrease the speed or keep the same speed if you have difficulty completing this cardio challenge
0-5 minutes> Speed: 7; Strides Per Minute: 140
5-10 minutes> Speed: 8; Strides Per Minute: 140-150
10-15 minutes> Speed: 9; Strides Per Minute: 140-155
15-20 minutes> Speed: 10; Strides Per Minute: 140-160
20-25 minutes> Speed 11; Strides Per Minute: 140- 165
25-30 minutes> Speed 12; Strides Per Minute: 140-170
30-35 minutes> Speed 14; Strides Per Minute: 140-175
35-40 minutes> Speed 8; Strides Per Minute: 150

WEDNESDAY: 25 minute Step Mill
0-5 minutes>Speed 9
5-10 minutes>Speed 10
10-15 minutes>Speed 11
15-20 minutes>Speed 12
20-25 minutes>Speed 13
20 minute Treadmill> Starting Speed: 9/Incline: 4%

THURSDAY: Rest Day

FRIDAY: 40 minute Treadmill> Starting Speed: 5.5/Incline: 3%;
*At each 5 minute mark increase speed & incline
* Use the following guide if possible
0-5 minutes> Speed: 5.5; Incline: 3%
5-10 minutes> Speed: 6.5; Incline: 4%
10-15 minutes> Speed: 7.5; Incline: 5%
15-20 minutes> Speed: 8.5; Incline: 6%
20-25 minutes> Speed: 9.5; Incline: 6%
25-30 minutes> Speed: 7; Incline: 4%
30-35 minutes> Speed: 6; Incline: 3 %
35-40 minutes> Speed: 5; Incline: 3%

SATURDAY: 30 minute Elliptical
* Use the following as your guide
*If you have difficulty, decrease the speed

0-5 minutes> Speed: 6; Strides Per Minute: 130-150
5-10 minutes> Speed: 8; Strides Per Minute: 130-150
10-15 minutes> Speed: 10; Strides Per Minute: 135-150
15-20 minutes> Speed: 12; Strides Per Minute: 135-150
20-25 minutes> Speed: 14; Strides Per Minute: 140-150
25-30 minutes> Speed 8; Strides Per Minute: 150
15 minute Bike> Start Speed: 9-11/keep RPM over 100
SUNDAY: 35 minute Step Mill

*Use the following as your guide

0-5 minutes> Speed: 9

5-10 minutes> Speed: 10

10-15 minutes> Speed: 11

15-20 minutes> Speed: 12

20-25 minutes> Speed: 13

25-30 minutes> Speed: 14

30-35 minutes> Speed: 10

Taking Out The Trash And The Vision

"The guy was in shock. He said it was a sick, stupid idea, that no one's ever done it before. I told him that was precisely the point: TO DO SOMETHING THAT HADN'T BEEN DONE BEFORE." - Arnold Schwarzenegger

For many years, I have been fascinated with Arnold's intensity and work ethic at the beginning of his career. He displayed the power of discipline and application...training six, sometimes seven days a week, about three hours a day. DOING WHATEVER IT TOOK TO REACH HIS GOAL! For example, The gym he trained at (Graz Gym) was closed on Sundays, but Arnold would break in by forcing open a window. He often times would miss the last bus home and after a brutal workout would walk back, which took him about an hour to get home. He made an emotional commitment and believed that you must love the process and take ALL necessary steps to achieve your goal.
According to Arnold, the tale of his training became a medieval trial by the elements:
Ice! The chin-ups late at night in the unheated Graz gym, as his fingers stuck to the frozen bars, ripping off the skin. Air! The wind whistling through the cracks in the walls and roof. Fire! The searing burn in his straining muscles. Earth! The pounding of the ground under his feet during the daily two-hour walk home through the snow to Thal.
I believe in hard work, pushing the envelope to another level, INTENSITY all the way, challenging your weakness and your strengths...understand it is not about the physical journey but the overall YOU! We should all possess these qualities to understand what lives inside us. How far can you push and will you quit? What is your vision? I believe that we all have the STRENGTH to OVERCOME to SUCCEED! I want to end this blog entry with a quote by Arnold that I just absolutely adore!

"I set a goal, visualize it very clearly, and create the drive, the hunger, for turning it into reality. There's a kind of joy in that kind of ambition, in having a vision in front of you. With that kind of joy, discipline isn't difficult, or negative, or grim."

Friday, March 7, 2008

The Meaning Of Being Passionate

Isn't it interesting that many of us find ourselves not following our instincts...but instead just doing it by the book (a book that was written by somebody else). We pay our bills, fill out all of the right forms, and live a life of fitting in. BUT...are you doing what you came here to do? Are you following your Passion?

Understand that you find your passion in what inspires you the most. The word INSPIRE derives from the words "IN SPIRIT." When you are inspired to do something, you never have to ask about your purpose....YOU'RE LIVING IT. What is your PASSION? What stirs your soul and makes you feel like you're totally in harmony with why you showed up here in the first place? Know this for certain: Whatever it may be, you can make a living doing it and simultaneously provide a service for others.

So why do many of us keep from playing the music that lives inside our hearts? The answer is simple...FEAR! According to a A Course in Miracles, there are only two basic emotions: one is Fear, the other is Love! For instance, you may fear the disapproval of others....BUT, take that risk and you will discover that UNKNOWN. We should take that risk as well...asking ourselves, "What is the worst thing that can happen if this doesn't work out?" The truth is that you will just move beyond it. We must understand that we aren't going to starve to death or be tortured if it doesn't work out. Others may fear being successful. Many may be conditioned to believe that they are inadequate or limited. The only way to challenge these feelings is to go toward what you know you're here for and let success chase after you, as it most assuredly will...which leads us to the biggest fear most face: FEAR OF FAILURE!

The more books I read, the more I learn that failure is an illusion. No one ever fails at anything. Everything you do produces a result. For example, if you are playing catch with a friend...and they throw you the ball and you drop it, you haven't failed. You simply produced a result. Same thing goes for training. You do a certain exercise and you can't seem to get the form down or you can't complete all the repetitions for that exercise, you haven't failed...that is just your result at that moment. The real question is WHAT DO YOU DO WITH THE RESULTS THAT YOU PRODUCE? Do you get mad and give up and face the fact that you are a failure OR do you say to your friend, "Throw it again," or "Practice the exercise you are struggling with." I guarantee that your result will be different from your first attempt.

Failure is a judgment...an opinion, which comes from your fears, which can be eliminated by LOVE! Love for yourself...Love for what you do...Love for others. I love this next sentence and quote, I keep both close to me daily...WHEN YOU HAVE LOVE WITHIN YOU, FEAR CANNOT SURVIVE! "FEAR KNOCKED AT THE DOOR. LOVE ANSWERED AND NO ONE WAS THERE." Don't forget about your music...that music that lives inside of you urging you to take risks and follow your dreams is your intuitive connection to the PURPOSE IN YOUR HEART since birth. Soooooooooo be enthusiastic about all that you do. Have that passion...the passion that you feel is God inside of you beckoning you to take the risk and be your own person.

It is interesting to note that perceived risks are not risky at all once you transcend your fears and LET LOVE AND SELF-RESPECT IN. For instance, when you respect yourself, stumbling allows you to laugh at yourself as an occasional stumbler. Or when you love and respect yourself, someone's disapproval is not something you fear and avoid. Another fascinating quote is the one by the poet Rudyard Kipling, "If you can meet triumph and disaster, and treat those two imposters just the same...yours is the earth and everything that's in it. Kipling states that imposters is the key word, displaying that they're not real. They exist only in the minds of people.

Follow your passion...listen to how you feel...play your unique music that is within you. Don't fear anything or anyone...JUST LET LOVE LEAD YOU!

Dyer, W. Secrets for Success and Peace. ppgs. 27-33.

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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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