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, November 24, 2008

Intense Holiday Workout Part 2

CLIMB TO THE TOP AND FINISH

Warm-up & Stretch- 5-10 minutes

Round One: No Rest! Four Sets Thru
1. Assisted Pull-ups- 10x (Wide Position/Pick weight that makes you work)
2. Push-Ups- 10x
**After 4th set: Do The Following
A. Burpees- 10x
B. Two Lap Run (Goal Time: under 1 min 15)

Round Two: No Rest! Four Sets Thru

1. Wide Lat Pull-Downs- 10x (Pick challenging weight-increase weight for each set)
2. DB Bent-Over Flye- 15x (Pick challenging weight/keep elbows slightly bent when you extend arms/keep chest down & Bend knees to support Lower Back)
3. Alternating DB Punches To the Ceiling- 30x (Keep elbows in/fast but controlled motion/no stopping/Pick challenging weight)
**After 4th set: Do The Following
A. Squat Jump Pull-ups- 10x (Start Low/Use Your arms To Explode up to the Pull-up handles/squeeze at the top/land in a squat position/go continuous without stopping
B. Two Lap Run Backward (Go at a good pace/Lead with your back leg-reaching-use your arms>The run comes from your butt, hips, and hamstrings


Round Three: No Rest! Three Sets Thru
1. Seated Row- 10x (Keep your legs slightly bent/Row To your Belly button/Do not lean forward when you release the row
2. One DB Pull-Over- 15x (Lie with just the top of your back in the middle of a bench/ Lower DB toward the ground with your arms slightly bent/Pull DB over your head and parallel to your chest/ You will really get a good stretch in your back/Contract your shoulders and your chest/Then Lower the DB back Behind your head toward the Floor)
3. Behind The Back Cable Cross-Over- 25x (Make sure your hands are crossed behind you/Roll your Shoulders Back/Lift cables using rear delts)
**After 3rd set- Do The following
A. Push-Ups- 10x
B. Burpees- 10x
C. Squat Jump Pull-ups-10x
*Repeat Two More Time For a Total Of Three sets


THE END!
AWESOME JOB! WAY TO PUSH YOURSELF!

Week Three To A Lean Body

Many times people look to a fat-burning supplement without even controlling their eating regimen. It is important that you get your eating in order (which we have been working on in the last two weeks), which has gotten your body into a fat-burning mode. So for this week, the strategy is to look for a decent fat-burner, which should include ingredients such as green tea, caffeine, and evodiamine, which boost fat-burning and makes the body less efficient at storing calories as body fat.


It is important to note, that there is a big advantage for putting off the fat-burners until Week 3...it is that you have already moved your body in the right direction with your eating regimen. By adding a fat-burner, it will help your progress.


The other strategy for Week Three is you must get low...really low. In order to get lean, it comes down to calorie reduction, hormonal manipulation, and exercise. But understand that it is also about perception. Anytime you make a drastic decrease in calories, the body PERCEIVES this as a threat and begins to tap into other fuel sources, FAT BEING CHIEF AMONG THEM. So for one of your four low-carb days during this week, slash carbs even further-to nearly a quarter of your normal intake-to increase fat-burning.

Stay focused...sacrifice and change your eating in the name of getting lean. ;)

Sunday, November 23, 2008

Intense Holiday Workout Part 1

YOU ARE MORE CAPABLE THAN YOU REALIZE

Rules of the Workout:
1) Make sure you have perfect form and full range of motion on all exercises
2) Be careful with using momentum. Have control of your exercises
3) Pick challenging weight for each exercise
4) Try not to rest between exercises. Rest 45 sec to 1 minute between rounds

Round One:
DB Walking Lunges on Track
Regular Tight/Power Lunges- 20 steps
Lunge Pulses- 4 steps with 25 pulses
Regular Tight/Power Lunges- 20 steps
Lunges Pulses- 4 steps with 35 pulses
**You will complete this combination until you have reached 4 steps with 55 pulses
**Make sure to sit back on the lunge pulses/stabilizing and contracting the back leg
***Try not to stop between steps and pulses
****After completing the lunge exercise, sprint two laps around the track

Round Two:
(1) Two Crunches + Two Sit-ups (use 2nd bar/4=1)- 10x
(2) Abdominal Bicycles (moderate tempo)- 100x
(3) Three Crunches + Three Sit-ups (use 3rd bar/6=1)- 10x
(4) Abdominal Bicycles (moderate tempo)- 100x
(5) Sprint two laps on track- Goal Time: under 1 minute

Round Three:
(1) One Arm KB Squat Push Press- 25x each arm (start with left arm)
(2) Push-ups- 10 times
(3) One Arm KB Squat Push-Press- 35x each arm (start with right arm)
(4) Push-ups 10 times
(5) Burpees- 10 times + One Lap Run on Track- Goal Time On Run: under 30 seconds

Round Four:
(1) Four Crunches + Four Sit-ups (use 4th bar/8=1)- 10x
(2) Reverse Crunches (roll knees into chest)- 5o times
(3) One Crunch + One Sit-up Hold- (use 1st bar)- Hold each sit-up at the half-way motion down for 20 seconds- complete 5 sets
(4) Reverse Crunches (roll knees into chest)- 50 times
(5) Core Plank- 45 second hold (*Make sure you are a flat table top)

Round Five:
(1) Two Arm/One KB Squat Raise- 25 times (*make sure you go deep in squat/swing kb through legs/raise with straight arms parallel to the floor/think of your body as one unit)
(2) Push-ups- 10 times
(3) Two Arm/One KB Squat Raise- 35 times
(4) Push-ups- 10 times
(5) Two-Arm/One KB Squat Raise- 45 times
(6) Push-ups- 10 times
(7) Burpees- 10 times + One Lap Run on Track- Goal Time for Run: under 30 seconds

Round Six:
(1) Incline Bench Chest Press Combo- single-arm + single-arm + 2-motion together
*Use the following pattern to complete the exercise
Right Arm Press + Left Arm Press + 2-motion Together- 1x
Left Arm Press + Right Arm Press + 2-motion Together- 2x
Right Arm Press + Left Arm Press + 2-motion Together- 3x
Left Arm Press + Right Arm Press + 2-motion Together- 4x
**Continue using this pattern until you have completed up to 8 on your 2-motion together
(2) Free-Motion (#1) Chest Flye- 15 times (Heavy-to-Moderate Weight)
(3) Push-Ups- 10 times
(4) Farmers Walk- 1 Full Lap Around The Track/Goal: Complete One Full Lap Without Stopping
(5) One Lap Sprint- under 30 seconds

Round Seven:
*Same concept as Round Six/only difference is that you will reverse the reps in #1
*For Example: Right Arm + Left Arm + Two-Motion Together- 8x
Ending at Two-Motion Together- 1x
**All others the same except for #5- Sprint Two Laps- Goal Time: under 1 min

Round Eight:
(1) Use 17” Box- 15 Step-High Knee- 15x each leg (Start With Left Foot On Box/Be Explosive with Right Leg High Knee/Use one db- Left Leg on box/Left Arm Holding DB at the Shoulder)
(2) Box Jumps- 25 times (Make sure you land completely on the box/make sure you land in a low squat position on the box and on the floor)
(3) Same as #1- 25x each leg (Start with Right Foot On Box)
(4) Box Jumps- 25 times (same as #2)


Way To Train! Stay Intense and Never Stop Pushing!

Try A Relaxing Breath

There are many breathing techniques, each designed to do something different. Some are energizing; others are relaxing. Here is one derived from yoga that Dr. Andrew Weil swears by for relaxing. He recommends it for falling asleep, going back to sleep after being awakened, or when you are feeling angry or upset.

Lie or sit comfortably. Touch the tip of your tongue to the ridge of tissue on the roof of your mouth behind your upper front teeth. Exhale completely through the mouth to the count of eight, making a whooo sound. Inhale through the nose to the count of four. Hold your breath to the count of seven, then exhale again to the count of eight. Do four complete cycles of inhalation, holding and exhalation, all the while keeping your tongue on the ridge on the roof of your mouth. Then breath normally.

Ryan, M.J. Instant Health And Happiness. Pg. 331.

Monday, November 17, 2008

Appreciate This Present Moment

This one. Right now. It's so easy to forget. As Thich Nhat Hanh says, " We know how to sacrifice ten years for a diploma, and we are willing to work very hard to get a job, a car, a house, and so on. But we have difficulty remembering that we are alive in the present moment, the only moment there is for us to be alive. Every breath we take, every step we make, can be filled with peace, joy, and serenity. We need only to be awake, alive in the present moment."

THIS ONE!

Ryan, M.J. Instant Health and Happiness. Pg. 328.

Sunday, November 16, 2008

Week Two To A Lean Body

Hi there. Hope everyone is doing well and training hard. Now we all know that losing fat is the result of what you eat, how you eat, and how much you eat...also, combining intense strength training and cardio.

Using moderate cardio allows you to get over fat-loss plateaus without altering your eating regimen. So for this week (try not to cheer to loud) one strategy is to do only two moderate cardio sessions at 45 minutes per session. That should be enough to facilitate fat loss. Try not to force fat off, it can actually backfire on you, with the body downgrading its metabolism.

The next strategy for this week is to make sure you are including enough protein and leucine. After cutting carbs in half from last week, your body will begin to look for alternatives to bodyfat for fuel in this second half. You must be careful because unfortunately the body turns to muscle tissue as its first source. You can reduce this effect by increasing your protein intake by 50 grams per day. Think about adding an extra protein shake between meals or increasing your protein intake at the meals you eat before and after training. And don't forget the leucine, which can be found in BCAAs. Try to take this supplement before and/or after each workout. Leucine is so important and vital because it halts muscle breakdown (catabolism). It is important that you understand that when you start to get leaner, the body tears down protein, which would include muscle tissue, at a far greater clip than when calories and carbs are much higher. Adding Leucine before and after each workout will prevent the loss of protein, muscle tissue, and will help you maintain a balanced metabolism. Muscle & Fitness. 2007. Pg. 162.

Good luck this week. Work hard and take the time to give your body the proper nutrients it needs to function, repair, rebuild, and perform. Healthy eating has the potential to affect every aspect of your being...BODY, MIND, AND SPIRIT.

EAT TO WIN...You can't build and repair muscles without sufficient protein in your eating regimen. If you're working hard but not making progress, upping your protein intake will help you perform and progress.

Tuesday, November 11, 2008

Insane Leg Workout Part II

Here is the second part to the insane leg workout that I posted on November 10th.


Round One:
1) Smith-Machine Squats with Hanging Chains on each side of bar (chains weigh approx 15-20 pounds)- 4 reps/ rest 10-15 seconds/8 reps; Men: 185# (weight from plates, not from chains)/Women: 95# (same as weight for men)
2) Walking Barbell Lunges- 20 steps/ Men: 80# barbell/Women: 50# barbell
3) Stair Sprints- 2 sets (Down and Up = 1 set)
Rest 1 minute


Round Two: Use Chains on all squats
1) Smith-Machine Squats with Chains- 4 reps/rest 15-20 seconds/8 reps; Men: 225 # (weight from plates, not from chains)/Women: 115# (same as men)
2) Walking Barbell Lunges- 30 steps/Men: 80# barbell/Women: 50# barbell
3) Stair Sprints- 4 sets (Down and Up= 1 set)
Rest 1 minute


Round Three: Same as Above
1) Smith-Machine Squats with Chains- 4 reps/rest 20 seconds/8 reps: Men: 275#/Women: 135#
2) Walking Barbell Lunges- 40 steps/Men: 80# barbell/Women: 50# barbell
3) Stair Sprints- 6 sets (Down and Up= 1 set)
Rest 1 minute

Round Four: Go For It!
1) Smith-Machine Squats with Chains- 3 reps/rest 25 seconds/6 reps; Men: 315#/Women: 155#
2) Rest 1 minute
3) Smith-Machine Squats with Chains- 3 reps/rest 30 seconds/6 reps; Men: 365#/Women: 175#
4) Rest 1 minute

Round Five: Don't Give In/Push Through
1) Smith-Machine Squats with Chains- 2 reps/rest 45 seconds/4 reps; Men: 405#/Women: 185#
2) Rest 1 minute
3) Smith-Machine Squats with Chains- 2 reps/rest 45 seconds/4 reps; Men: 405#/Women: 185#
4) Rest 1 minute


Round Six: Almost There! NEVER FINISH BEFORE THE FINISH LINE!
1) Sitting Calf Raises- 10 reps/rest 10 sec/20 reps- Men: 135#/Women: 45#
2) Leg Press- 10 reps/rest 10-15 sec/20 reps- Men: 630# (Total of 14-45# plates/7 each side)/Women: 270# (Total of 6-45# plates/3 each side)
3) Box Jumps (use 17" Box)- 10 reps
No Rest/Move on To the Next Round


Round Seven: Last Round Baby!!!!!! Take It Home!
1) Sitting Calf Raises- 10 reps/rest 10 sec/20 reps- Men: 180#(4-45# plates)/Women: 90# (2-45# plates)
2) Leg Press- 10 reps/rest 15-20 sec/20 reps- Men: 810# (Total of 18-45# plates/9 each side)/Women: 360# (Total of 8-45# plates/4 each side)
3) Box Jumps (use 23" Box)- 10 reps


Game Over !

Monday, November 10, 2008

Insane Leg Workout Part 1

Are you up for the challenge? Of course you are. You can do anything you set your mind to...NO MATTER WHAT! And of course...YOU ARE WHAT YOU DO, NOT WHAT YOU SAY. Below is an intense and insane leg workout. Go for it!

Round One:
1) Leg Extensions- 10x- Men: 8plates; Women: 6plates/rest 10-15 seconds
2)Leg Extensions- 10x- Men: 10 plates; Women: 7-8plates/rest 10-15 seconds
3) Leg Extensions- 2x- Men: 14 plates; Women: 9-10plates/no rest
4) Leg Extensions- 20x- Men: 10 plates; Women: 7 plates
Rest 30 seconds and move to the next round

Round Two:
1) One-Arm KB Squat Raise- Parallel- 10x each side
2) Burpees- 10x-Rest 15 seconds
3) One-Arm KB Squat Raise-To-Parallel- 15x each side
4) Burpees- 15x
Rest 20-30 seconds and move to the next round

Round Three:
1) Leg Extensions- 10x- Men: 10 plates; Women: 7plates/rest 15-20seconds
2) Leg Extensions- 10x- Men: 12-14 plates; Women: 8-9plates/rest 15 to 20 seconds
3) Leg Extensions- 2x- Men: 16-18plates; Women- 10-11plates/no rest
4) Leg Extensions- 20x- Men: 13 plates; Women: 8 plates
Rest 30 seconds and move to the next round

Round Four:
1) One- Arm KB Squat Raise-To-Parallel- 10x (ONE ARM ONLY)
2) Burpees- 10x
3) One-Arm KB Squat Raise-To-Parallel- 10x (OPPOSITE ARM)
4) Burpees- 10x
5) One-Arm KB Squat Raise-To-Parallel- 15x (START ARM)
6) Burpees- 15x
7) One-Arm KB Squat Raise-To-Parallel- 15x (OPPOSITE ARM)
8) Burpees- 15x

This is part one of this leg workout. I will be posting part two of this workout tomorrow. Enjoy and push through. Make the pain feel sweet and so good. You are the driver of your ship and your destiny. DO OR DIE PEOPLE.....I SAY DO!

Monday, November 3, 2008

Cultivate The Positive

Happiness, teaches the Dalai Lama and other great sages, come from cultivating positive states of mind and eliminating negative ones. What that means is to experience as much as possible generosity, compassion, tolerance, and patience toward ourselves and others. When anger, fear, anxiety, or hatred arise in us (the enemies of happiness, say the Buddhists), we need to use our capacity for generosity, compassion, tolerance, and patience to eliminate them.

This is a lifelong work. For today, it is enough to commit to cultivating generosity, compassion, tolerance, and patience. When we dedicate ourselves to practicing these positive states, we take a giant leap toward bringing them into our lives on a daily basis.

Ryan, M.J. Instant Health and Happiness. Pg. 309.

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