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, June 30, 2008

Mental Toughness

Two words...MENTAL TOUGHNESS!

Many of you have heard me use the word endurance. Endurance is the ability to bear fatigue. I have also stressed the concept of fatigue and how it has such an effect on your overall fitness capability. Fatigue is defined as weariness or exhaustion from exertion, or the temporary loss of power to respond. This brings us to the next concept, which is work capacity. It is simply the amount of work that your body can produce and handle. So how do these three words play hand in hand.

An athlete has endurance when he is not easily fatigued, and most importantly when he can continue to perform despite fatigue. As your work capacity increases, you can handle more volume and intensity. This enables you to resist fatigue. But the most important point to make is if fatigue develops (EVERYONE FACES FATIGUE), what will prepare you to continue through that last conditioning drill or the last heavy set? The most crucial part of training and performing at high intense levels is the ability to operate in a state of fatigue. Understand that even the most advanced athletes cannot always avoid fatigue...but there is something that does set them apart from others. The ability to continue and to perform DESPITE the presence of fatigue. The ability to push through the PAIN OF FATIGUE and performing with power and precision.

Improving work capacity can minimize the affect of fatigue and help your performance and ability. "An athlete with high work capacity can achieve much more than the athlete whose work capacity is lacking. This athlete will also perform more work each session and make better use of this time." - Ross Enamait

So this brings me back to the two words I mentioned at the beginning...MENTAL TOUGHNESS. An athlete must be highly motivated to take on an intense work capacity. Without mental toughness and motivation, no athlete will be able to commit to the work...and will not have what it takes to push through any intense level. In order to have mental toughness you must have willpower and pain tolerance...because extreme levels of fatigue hurt! "You will be more willing to accept pain if you are motivated to achieve greatness as an athlete. Pain is just another sacrifice that you are willing to make in the pursuit of success."

Sunday, June 29, 2008

The Bread Solution

Do you crave carbohydrates? Whole grain breads and cereals are thought to aid in making us feel calm and happy because they help speed tryptophan, an amino acid, to the brain. Tryptophan increases the levels of serotonin, that magical chemical that makes us feel good.

That's why every time you go on a diet, you turn into a snarling monster. While several diets extol the virtues of a high-protein, low carbohydrate diet, most nutritionists believe that whole grains and cereals should make up a good portion of our daily meals.

So if you're feeling low, try a diet that is moderate in whole grain breads and cereals. Just avoid the high fat and sugar- and you'll feel better without putting on pounds.

Note From Trainer: Please understand that each meal that you consume must be one that is well-balanced. Many get into eating regimens that contain more protein or low carb and very little veggies. The best advice I can give you is that each meal SHOULD be a well-balanced one. A protein, a carb, and a fruit/veggie. It doesn't get any simpler than that. So give it a try...you will not be sorry! Your mind and your body will be thankful at the end of the day, but most importantly your mind and your body will perform for you and help you to stay on track!

Ryan, M.J. Instant Health and Happiness Boosters. Pg. 185.

Stay Brutal

Brutal
Round One:
1) Heavy Leg Extensions- 25x (make sure you go full range of motion)
2) Side-to-Side Jump Rope- 200x (fast and try not to mess up)
3) Heavy Leg Extensions- 25x (same as above/must increase weight)
4) Front-to-Back Jump Rope- 200x (same as above)

Round Two:
1) Two-Motion Close-Grip Barbell Press (2=1)- 25x (moderate weight)
2) Free-Motion (#1) 1-1 together Chest Press (3=1)- 25x (right-arm high press/left-arm high press/both arms low press) *start with opposite arm each rep> right/left/together=1st rep...left/right/together=2nd rep
3)Barbell Skullcrushers to forehead- 10x (heavy weight)
4) Universal (#29) 1-1 together Shoulder Raise (3=1)- 25x (right arm/left arm/both=1 rep...left arm/right arm/both=2nd rep
5) Tricep Dips- 10x
6) Traveling Fwd & Bckwd Burpees- 5 (1 fwd/1 bckwd...2 fwd/2 bckwd...3 fwd/3 bckwd> up to 5
-OR-
6) Jump Rope (Front to Back)- 200x (fast/no mess up)

ROUND THREE:
1) Three-Motion Close-Grip Barbell Press (3=1)- 25x (same weight as above)
2) F.M. (#1) 1-1-together Chest Press (3=1)- 25x (right-arm LOW press/left-arm LOW press/both arms HIGH press) *same as above...start with opposite arm for each rep
3) Barbell Skullcrushers to nose- 10x (heavy weight)
4) Universal (#29) 2-2- 2 together (6=1)- 25x (right arm-twice/left arm-twice/both arms-twice = 1 rep> same as above...start with opposite arm for each rep
5) Tricep Dips- 10x
6) Traveling Fwd & Bckwd Burpees- 5 (5 fwd/5bckwd...4 fwd/4 bckwd...down to 1)
-OR-
6) Jump Rope (2-Front to 2-Back)- 200x (fast/no mess up)

ROUND FOUR:
1) Heavy Two-Motion Leg Extensions (2=1)- 25x (full range of motion on the bottom
2) Box Jumps (17" box)- 25x
3) Heavy Two-Motion Leg Extensions (2=1)- 25x (full range of motion on the bottom/increase weight)
4) Box Jumps (23" box)- 25x


YOU DID IT! WAY TO PUSH! KEEP WORKING! KEEP STRIVING!
KEEP IT BRUTAL!!!!!!!!!!!!!!!!!!!

Monday, June 23, 2008

Way To Go

I want to take a moment and say that I am extremely proud of an individual who has shown heart and dedication for many months. He has pushed the envelope each and every day and from DAY ONE knew in his heart that he wanted to get better. He has set several standards for himself and has progressed into an overall athlete. I believe that he is an example of fitness in his own right. He has proven himself and has pushed himself to limits that seemed impossible to him. I have known all along what FIGHT he has within...and he proves and continues to prove that every time he trains...HE HAS WHAT IT TAKES.

Bones, I am so proud of you and I love everything that you have achieved and will continue to achieve. Keep striving, keep believing, keep fighting. YOU HAVE WHAT IT TAKES TO BE THE BEST!

Wednesday, June 11, 2008

Wanna Play????

Learning is finding out what you already know.
Doing is demonstrating that you know it.
Teaching is reminding others that they know just as well as you.
YOU are all learners, doers, and teachers.

Round One: ABSOLUTELY NO REST BETWEEN EXERCISES
1) Leg Press- 50x (Goal: Deep & Continuous/choose challenging weight)
2) Squat Jumps- 25x (Body Weight)
3) Push-ups- 15x
4) Rest 20 seconds

Round Two: NO REST!
1) Squat Push-Press -25x (1-1-together/alternate starting arm for each repetition; ex: right arm press/left arm press/together=1 rep; left arm press/right arm press/together=2nd rep)
2) Push-ups- 10x
3) Stair Sprints- 6x (down & up=1x)
4) Rest 20 seconds

Round Three: NO REST!
1) Hack Squat- 50x (Go deep/choose Challenging Weight)
2) DB Squat Jumps- 25x (use light-to-moderate dbs)
3) Push-ups- 15x
4) Rest 25 seconds

Round Four: NO REST!
1) Flat DB Chest Press- 25x (1-1-together/alternate starting arm for each repetition/same concept as Squat Push-Press)
2) Two-M.B. Push-ups- 10x (use two medicine balls of the same size/place each hand one each m.b.)
3) Weighted Stair Sprints- 6x (down & up=1x/use light-to-moderate dbs>keep them at your shoulders)
4) Rest 25 seconds

Round Five: No Rest!
1) Barbell Step Taps- 25x each leg (use 23" box/keep foot on box and tap with opposite foot/place barbell behind neck & challenge your weight)
2) Box Jumps- 25x (use 17" box/make sure you use arms/land in a squat position on the box and on the floor/go as fast as you can)
3) One-M.B. Push-ups- 15x (use one medicine ball/place both hands on the medicine ball)
4) Rest 30 seconds

Round Six: No Rest!
1) Lying Tricep Extension- 25x (1-1-together/alternate starting arm after each repetition/make sure you start from the bottom/same concept as chest press & shoulder press)
2) One-M.B. Finger-Facing Push-ups- 10x (use one medicine ball/place both feet on the medicine ball/balance on toes/hands will be in finger-facing position)
3) Traveling Burpees- 15x (make sure to be LOW and DEEP on all Burpees)
4) FINISHED!

You are never given a wish without also being given the power to make it true.
You may just have to work for it.

Practice SAFE

This is a technique for developing what Paul Pearsall calls our "Seventh Sense," the part of ourselves that feeds our soul by connecting to what gives us joy. He calls it "SAFE": Sit and Feel Everything. All you do is sit down quietly, in a natural place, if possible, and notice what you are feeling. Now what you are thinking, but what you feel. Notice your bottom on the chair, the feel of the sun on your face. Notice too what emotions come up for you. Whatever you are experiencing is all right. Look at the natural world around you and feel your connection to it and those you love. SAFE is not a meditation practice, says Pearsall, but a "fascination" one.

Pearsall makes big claims for SAFE. "Most of us who practice it regularly notice that just doing nothing and feeling everything tends to produce powerful results," he writes in Write Your Own Pleasure Prescription. "You will likely notice that your SAFE period is followed by receipt of good news, the resolution of a problem you may have experienced, or the emergence of new life possibilities."

Ryan, M.J. Instant Health and Happiness Boosters. Pg. 168.

Monday, June 9, 2008

Visualize Contentment

It's so easy to fall into the "if only" trap. You know, the one in which happiness is just around the corner if only a certain thing happened: I would be happy if only my retirement account was bigger, if my child were doing well in school, if I had the relationship I desired...

What a set-up for perpetual misery. You'll be unhappy if these things never come to pass, and you won't even be happy if they do (because you've expected them to carry too much meaning). Happiness only comes from choosing to be happy, no matter what our circumstances.

Here's a practice to help you stop doing "if only". When you find yourself saying, "If only," imagine putting those words in a hot air balloon and visualize the balloon floating up into space.

;)
Ryan, M.J. Instant Health and Happiness Boosters. Pg. 194.

Popular Posts

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

 photo ab7f9990f564f732615bd03191e0bb8f.jpg Photobucket TrainingStudio2_zpsb21fe769 photo TrainingStudio2_zpsb21fe769.jpg  photo 2012-10-17141748.jpg  photo 20121017_151148.jpg