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, October 18, 2009

Short But Sweet Workout 101309

Warm-up- 3 minute run

ROUND ONE:
1. Elevated Sit-Ups- 20x
*Use 4th bar/Explosive on the Up>slow & controlled>5sec down
2. Alternating DB Chest Presses- 40x
*Goal Weight: M>35-50#/F>20-30#
*Press from the floor
3. Elevated Sit-Ups- 20x
*Use 3rd bar/Motion-same as above
4. Alternating DB Chest Presses- 40x
*Same Weight As Above
*Press from the floor
5. Elevated Sit-Ups- 20x
*Use 2nd bar/Motion-same as above
6. Standing Alternating DB Shoulder Presses- 40x
*Goal Weight: M>20-30#/F>10-20#
7. Sit-Ups- 20x
*Use 1st bar/Motion-same as above
8. Standing Alternating DB Shoulder Presses- 40x
*Weight-Same As Above
9. Run 200 meters
10. Push-ups> 20x, 18x, 16x, 14x, 12x 10x
*Rest 10 sec between sets

ROUND TWO:
1. Decline Alternating Sit-Ups- 20x
*Slow & Controlled- 5 sec coming down
2. Bench Press- 40x
*Try to do this exercise in the least amount of stops
*Goal Weight- M>135-155#/W>65-85#
3. Decline Alternating One-Crunch + One Sit-Ups- 20x
*Slow & Controlled- 5 sec down
4. Incline Bench Press- 40x
*Try to do this exercise in the least amount of stops
*Goal Weight- M> 135-165#/W> 65-85#
5. Run- 200 meters
6. Push-Ups> 10x, 12x, 14x, 16x, 18x, 20x
*Rest 10sec between sets

Cool-Down & Stretch> 5-10 min

Tuesday, October 13, 2009

POWER UP THOSE LEGS

ROUND ONE: RESISTANCE BAND CHALLENGE
1. Walking DB Lunges with Resistance Band- 50x
*Place resistance band around both legs/Middle of thighs
*Goal Weight: M>25-35#/F>15-25#

2. Box Jumps with Resistance Band- 25x
*Use 15"box
*Resistance Band around both legs/Middle of Thighs:M>Green/Black; F>Red/Blue

3. Diagonal Sled Leg Press with Resistance Band- 25x
*Resistance Band around legs>Same as Above>Weight the same
*Goal Weight: M>405# (4>45# plate each side + center part of machine=45#>405#)
*Goal Weight: F> 225# (2>45# plate each side + center part of machine=45#>225#)

4. Box Jumps with Resistance Band- 25x
*Use 23" box
*Resistance Band around legs

5. Diagonal Sled Leg Press with Resistance Band- 25x
*Resistance Band>Same as Above
*Goal Weight: M>495# (5>45# plate each side + center part of machine=45#>495#)
* Goal Weight: F>275# (2>45# plate + 1>25# plate each side + center part of machine = 45#>275#)

ROUND TWO: *Place a resistance band on each of the handles of the hex bar
1. Hex Bar Squat- 20x; Goal Weight: M>245#; F>115#
2. Hex Bar Squat Jumps with Resistance Bands- 4x10> Hold each 10th repetition in a low squat position for 10 sec
*Goal for Resistance Band: M>Blue; F>Red
3. Hex Bar Squat- 20x; Goal Weight: Same as Above
4. Hex Bar TWO-MOTION Squat Jumps with Resistance Bands (2=1)- 3x10>Hold 10th repetition in a low squat position for 10 sec
*Two-Motion= Go to the lowest part of your squat/come up little less than midway/go back down to the start of squat/then do a full squat jump
*Goal for Resistance Band: Same as above

ROUND THREE: 3 SETS
1. Leg Extension with Resistance Band- 20x
Goal Weight: M>2-45# plates/Red Resistance Band; F>1- 25# plate & 1-10# plate/Purple Resistance Band
2. Wide Stance Sumo Squat DB Toss-Up- 20x
*Goal Weight: M>1-25# db; F: 1-15# db
Use two elevated steps and place them shoulder-width apart/stand on each step in a wide sumo position/place the db on floor in between steps/squat down and as you are coming up grab the head of db and toss db up about head level/catch the db in a squat and tap db on the floor

COOL-DOWN & STRETCH- 10 MINUTES
FINISHED AND COMPLETE!

YOUR MUSIC

"THERE ARE THINGS ONLY YOU CAN DO, AND YOU ARE ALIVE TO DO THEM.
IN THE GREAT ORCHESTRA WE CALL LIFE, YOU HAVE AN INSTRUMENT AND A SONG."- MAX LUCADO

SO KEEP PLAYING YOUR MUSIC AND KEEP LIVING YOUR LIFE TO THE FULLEST. INSPIRE THE PEOPLE AROUND YOU TO BE BETTER AND LOVE EACH AND EVERY STEP OF THE JOURNEY TO YOUR LIFE.

Sunday, October 11, 2009

PERSEVERE WORKOUT- 100709

Warm-Up> 10 minutes

ROUND ONE:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; Goal Weight: M>25# each side; F>5-10# each side
2. Standing Barbell Curls (medium-grip/use E-Z curl barbell- approx. 20#)- 20x
*Goal Weight: M>60# (e-z bar weight included/breakdown: 2>10#plates each side + bar)/F>30# (breakdown: 1>5# plate each side + bar)
3. Burpees- 10x
*Rest 30 sec

ROUND TWO:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; Goal Weight: M>30# each side; F>10# each side
2. Standing Barbell Curls (same as above)- 20x; Goal Weight: M>60-70#; F>30# 
3. Burpees- 12x
4. 50 yard Run
*Rest 30 sec

ROUND THREE:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; (Same Weight As Round Two)
2. Standing REVERSE Barbell Curls (same as above)- 20x; (Same Weight as Round Two)
3. Burpees- 14x
4. Weighted Jump Rope (use 6# heavy rope)- 100x
*Rest 30 sec 

ROUND FOUR: 
1. Sitting Dual Axis Shoulder Press (plate loaded)-20x (Same Weight)
2. Standing REVERSE Barbell Curls (same as above)- 20x (Same Weight)
3. Burpees- 16x
4. Stair Sprints (skip every other step)- 10x (up/down=1)
*Rest 30 sec

ROUND FIVE:
1. Decline Alternating Sit-up Twist-30x
2. Bent-Over DB Front Raises- 20x (Light-to-Moderate Weight)
3. Alternating DB Bicep Curls- 20x (Heavy)
*Do #2 & #3- 3 sets
*After 3rd set- Do #1 and add M.B. or Plate

ROUND SIX: FOUR SETS
1. MB Behind the Neck Overhead Throw-Downs- 20x
2. One Hand On MB/One Hand On Floor Push-Up with alternating M.B roll- 10x
*Right Hand on M.B./Left Hand On Floor/Go Down Into A Push-Up/Come Up, Use Right Hand To Roll Ball Over To Left Hand/Repeat Process

Great Job! Done And Complete

Cool-Down & Stretch- 10 min

Tuesday, October 6, 2009

DO YOU HAVE THE WILL- WORKOUT 100109

"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."
-Muhammad Ali


ROUND ONE: TWO SETS

1. Sitting Shoulder Press (machine)- 50x
2. Standing Straight Bar Cable Curls- 50x
*After 2nd set> Burpees- 10x + 50 yard run

ROUND TWO:
1. Leg Extensions with attached Resistance Band- 50x/Goal Weight: M: 5-7 plates; F: 3.5-4.5 plates
2. Treadmill Challenge> Run- 30sec + Squat Hold (do not get off of treadmill/use the side platforms of the treadmill)- 30sec
*Speed- 7-7.5 mph; Incline- 0%; 5 sets of exercise combination without resting
3. Leg Extensions with attached Resistance Band- 50x (same weight as above)
4. Treadmill Challenge with Resistance Band> Run- 30sec + Squat Hold (same as above)- 30 sec
*Speed -same as above; Incline- same as above; Sets- same as above
*For this challenge you will need a partner or a stable spot to attach a resistance cable to. Place the band around your waist and go for it. Very important that you keep abdominals engaged and use your arms when your are running...Think of your body as one unit, that is working together to get you through this challenge.
Rest 1 minute

ROUND THREE: FOUR SETS
1. Stand-ups- 15x
2. DB Semi-Supernated Chest Press- 15x
3. DB Lying Tricep Extensions- 15x
*After 4th set> Burpees- 10x + 50 yard run

ROUND FOUR: TWO SETS
1. Leg Press- 50x; Goal Weight: M: 405# (4> 45# plates each side)/F: 225# (2>45# plates each side)
2. MB Wave Squats- Squat Pulses- 10x + Low Squat Bounces- 10x> 5 sets
*Hold MB behind head/Sit back on your squats/keep your back straight
*Stay low on squats and squat bounces
**You must do all sets without resting/they have to be continuous...that is what makes the wave

THE END!
COOL-DOWN & STRETCH- 5 TO 10 MINUTES


"Whenever you meet difficult situations, dash forward bravely and joyfully."
-Tsunetomo Yamamoto, Hagakure

"It does not matter how slowly you go so long as you do not stop."
-Confucius

"There is nothing impossible to him/her who will try."
-Alexander the Great

Monday, September 28, 2009

Get Ready Workout 092409

ROUND ONE: 4 SETS>TIME CHALLENGE
1. Sit-ups- 10x
2. Push-ups- 10x
TIME TO BEAT: 4:3O

ROUND TWO: Go Down The Line Of Exercises Without Stopping
1. Alternating Step-Back Lunge with Overhead Press- 30sec
*As you step back into a lunge press dbs over head
2. Speed Rope (High Knees)- 45sec
3. Alternating Step Forward Lunge with Overhead Press-30sec
*Same as above>step forward instead of backward
4. Speed Rope (High Knees)- 45sec
5. Alternating Side Step Squat with Overhead Press-30sec
*As you step to the side and squat press dbs over head
6. Speed Rope (High Knees)- 45 sec
*Rest 1 minute

ROUND THREE: 4 sets
1. Holding KB Sit-ups- 15x
*Lying on back/hold kbs up in a chest press position/as you sit-up keep your arms locked/at the end of the sit-up reach up toward the ceiling/arms will go from a high chest press position (bottom of sit-up) to a high shoulder press position (top of sit-up)
2. Balancing KB Alternating Push-up Reach Ins- 20x
*Place kbs with handles on floor/balance your hands on the ball part of the kb/go down into a push-up/come up and reach inward with one hand/place hand back on kb go down into a push-up and alternate to the other hand)

ROUND FOUR: Total Sets: 8 sets (4 sets each leg)
1. Resistance Band One-Legged Leg Press- 25x pressing high/25x pressing low>STAY ON THE SAME LEG
*Do 1st set with a low-to-medium resistance band
*Do 2nd set with a medium-to-high resistance band
*Place band around the bottom of your foot/hold bands in hands/keep elbows on ground and keep upper body contracted>do not allow your arms to move when you press your leg straight

ROUND FIVE: 4 sets
1. Walking Lunges with alternating shoulder press- 30 steps
2. Walking Lunges without shoulder press- 30 steps
*For #1, as you go down into a lunge position/press up to the ceiling with one db/make sure to press with opposite arm> for example: if you step forward with the left leg, the right arm is pressing the db overhead

ROUND SIX: Do Not Rest Between Each Exercise
*Do a normal squat jump and tap butt on to counter/do this continuously for the set time on each set
1. Squat Jumps with counter- 1min
2. Wall Sit- 1min
3. Squat Jumps with counter tap- 45sec
4. Wall Sit- 45sec
5. Squat Jumps with counter tap- 30sec
6. Wall Sit- 30sec

Cool-Down & Stretch- 5 minutes

Good Job! Keep Pushing.

Wednesday, September 23, 2009

Workout To Your Potential 091009

DON'T WAIT FOR INSPIRATION...BE AN INSPIRATION!

ROUND ONE: 10 SETS
1. Sit-ups- 10x
2. Push-ups- 10x
**Challenge yourself>GOAL TIME TO COMPLETE ROUND IS 5 MIN.

ROUND TWO: 5 SETS/PERFORM EACH EXERCISES WITH A FAST AND A CONTROLLED MOTION
1. Alternating KB Swings- 20x
2. Alternating DB Shoulder Press- 20x
**After 5th set>One Lap Run

ROUND THREE: 5 SETS
1. Burpees- 10x
2. Perfect Push-ups- 10x (As you go down in a push-up/turn handles upward/as you come up from your push-up/turn handles back)
**After 5th set> One Lap Run

ROUND FOUR: 5 SETS
1. Heavy Jump Rope (6#)- 30x
2. Alternating DB L-Raises- 20x
*Keep your shoulders squared and switch your arms at the bottom of your motion
**After 5th set> One Lap Run

ROUND FIVE: 5 SETS
1. Alternating Sit-Up Twist- 20x
2. Pull-Aparts with Green Band-20x
**Hold arms out in front/keep them locked and open arms as if you are trying to break the band
**After 5th set> One Lap Run

ROUND SIX: 5 SETS
1. DB Jumping Jacks (use light dbs)- 30x
2. M.B. Push-Up With Push-10x
*One hand on m.b./one hand on floor/go down in a push-up/as you come up roll ball to the opposite hand
**After 5th set> One Lap Run

Cool-Down>5-10minutes

THE END!

Tuesday, September 22, 2009

Practice Makes You Better 090209

"There is no defeat except in no longer trying. There is no defeat save within, no really insurmountable barrier, save our own inherent weakness of purpose."-Elbert Hubbard

PICK CHALLENGING WEIGHT FOR ALL EXERCISES
USE FULL RANGE OF MOTION FOR ALL EXERCISES

ROUND ONE: FOUR SETS/DO NOT STOP
1. Smith-Machine Military Press with attached cables-15x, 12x, 10x, 8x
**Increase weight each set
2. Lying on Stomach Barbell Curls- 15x
**Elevate front of bench/hang arms over/place elbows against metal part of bench/curl up/tap down
3. M.B. Overhead Squat Slams- 25x
**After 4th set> Run four laps or Jump Rope- 400x

ROUND TWO: THREE SETS
1. Smith-Machine Shrugs- 15x (Go Heavy)
**Bring top of shoulders up to ears
2. Lying On Back DB Curls- 25x
**Keep bench flat/keep elbows up while curling up/down

ROUND THREE: THREE SETS
1. Heavy Jump Rope (6#)- 75x
2. Alternating DB Shoulder L-Raises-20x

ROUND FOUR: TWO SETS
1. Burpees- 40x
2. Alternating Scarecrow Turns- 20x

Cool-Down and Stretch- 10 minutes

THE END!

Monday, September 21, 2009

Workout With Partner Drills 091809

"Nothing of value comes without sacrifice. To be successful, PERSEVERE."

**RULES FOR ROUND ONE**
One Person (A)-Lifts (Moderate Weight/Challenging Weight)
One Person (B)-Runs>One Lap Around Track
(If you don't have a track run 200 meters/218 yards and back to your partner)
*The person who runs is setting the pace
*Once the person finishes running, they will switch off with their partner and perform the same lift
**The biggest goal in this challenge round...is to not stop, to run hard and pace yourself, and encourage each other to push and to finish

ROUND ONE: PARTNER DRILLS/DO NOT STOP
*Note: If you get to the goal number, keep going until your partner gets back from running
*Note: Make sure the person running doesn't take off until their partner begins lifting

1. DB Squat Push-Press> Person A (Goal: 20-25 presses/F>12-15#; M>20-25#)
1. Run>One Lap Around Track or 200 meters>Person B
1. Partners switch> Person B Lifts/Person A Runs

2. Alternating DB Bent-Over Row (Motion: Punching the floor)> Person A (Goal: 30-40 rows/same weight as #1)
2. Run>Same as above>Person B
2. Partners Switch> Person B Lifts/Person A Runs

3. DB Front-to-Side Shoulder Raises>Person A (Goal: (2=1)-20 raises/F>8-10#;M>12-15#)
3. Run>Same as above>Person B
3. Partners Switch> Person B Lifts/Person A Runs

4. Alternating DB Push-Up Row>Person A (Goal: 30 rows/same weight as #1)
4. Run>Same as above>Person B
4. Partners Switch>Person B Lifts/Person A Runs

5. Burpees>Person A
5. Run>Same as above>Person B
5. Partners Switch>Person B Lifts/Person A Run

6. Rest 1 min

ROUND TWO:
1. DB Walking Lunges (Fwd)- 100 steps (Goal: F>20#/M>30#)
2. Jump Rope- 100 jumps (Goal: No mess-up/If you mess up>Push-ups-25x)
3. DB Walking Lunges (Bkwd)- 100 steps (Goal: Same Weight as above)
4. Jump Rope- 100 jumps (Goal: Same as #2)
5. Walking (1) KB Swings (Fwd)- 100x (Goal: F>15-20#/M>25-35#)

ROUND THREE: PARTNER DRILLS
1. Box Jumps (17" box)- Person A (Goal: 25 jumps)
1. Run One Lap On Track/200m- Person B
1. Partners Switch>Person B Jumps/Person A Runs

2. Box Jumps (23" box)- Person A (Goal: 20 jumps)
2. Run One Lap On Track/200m- Person B
2. Partners Switch>Person B Jumps/Person A Runs

3.Over/On Split Squat Box Jump (17" box)- Person A (Goal: 40 jumps)
*One Foot on Box (R)/One Foot on Floor (L)/Jump up-lead with leg that is on box/
*Land on opposite side of box>Opposite Foot on Box (L)/Opposite Foot on Floor (R)
3. Run One Lap On Track/200m- Person B
3. Partners Switch>Person B Jumps/Person A Runs

4. Over/On Split Squat Box Jump (23" box)- Person A (Goal: 30 jumps)
*Same as #3
4. Run One Lap on Track/200m-Person B
4. Partners Switch>Person B Jumps/Person A Runs

5. Rest 1 min

ROUND FOUR: FOUR SETS/NO REST
1. Stand-Ups- 25x
2. Burpees- 10X

ROUND FIVE: CHALLENGE! CHALLENGE! CHALLENGE!
1. Alternating Sledgehammer Chops- 100x
*Go Hard! Do No Stop! Time Yourself and Set A Record!

Cool-Down>5-10 minutes

The End!

Sunday, September 20, 2009

To Booze Or Not To Booze

How does alcohol affect us? We all know that alcohol is high in empty calories. Alcohol also causes water loss and dehydration, which leads to losing important minerals such as magnesium, potassium, calcium, and zinc. These minerals are vital to the maintenance of fluid balance, fat metabolism, muscle contraction, and relaxation.

There is one important fact many do not know about alcohol: alcohol releases estrogen into the bloodstream. Not only does estrogen promote fat storage and inhibit muscle growth, but frequent estrogen spikes in the body have been linked to an increased risk of breast cancer.

And last but not least, alcohol abolishes inhibitions, decreases will-power, stimulates appetite, and causes poor judgment.

So my question to you is...DO YOU HAVE THE DISCIPLINE TO NOT DRINK ALCOHOL FOR THE NEXT 30 DAYS? This is my challenge to you. I am not asking for you to stop drinking forever...but just for the next 30 days. Just think how much progress you would make just taking out your alcohol alone. Go For It! Don't Give In!

Michaels, Jillian. Making The Cut. Pg. 31.

Hit Those Legs 091809

"There are no shortcuts to any place worth going."-Beverly Sills

ROUND ONE:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>15#/M>40#
2. Squat + Box Jump Challenge- 2 minutes
*Use a step with two blocks on each side to elevate it/Place a small m.b. that sits still
*Place 17" box in front of the step/give enough space in between both objects for your landing
*Squat and tap m.b. with butt and then jump on to box/land on the floor and repeat the process
*Push and try to get as many taps as you can in two minutes
*Use full range of motion and make sure you tap each time in order for it to count
*Goal Number: 34 taps

ROUND TWO:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>20#/M>45#
2. Squat + Box Jump Challenge- 2 minutes
*Use 23" box/use same instructions used in round one
*Goal Number: 25 taps

ROUND THREE:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>25-30#/M>50#
2. Squat + Box Jump Challenge- 2 minutes
*Use a step with ONLY one block one each side to elevate it
*Go back to using the 17" box
*Use the same instructions used in round one
*Goal Number: 34 taps

ROUND FOUR:
1. Smith-Machine Squats- 15x
*Goal Weight: F>95#-115#/M>225#
2. Alternating KB Swing Toss- 30x
*Goal KB Weight: F> 15#-20#/M>35#-50#
3. Squat + Box Jump Challenge- 2 minutes
*Use the same step from round three
*Use 23" box
*Use the same instructions used in round one
*Goal Number: 25 taps

ROUND FIVE:
1. Smith-Machine Squats- 12x
*Goal Weight: F>125#/M>315#
2. Alternating KB Swing Toss- 30x
*Same as KB Weight in Round Four
3. Push Sled/Box-Step- 45 sec non-stop
*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down and back before the time runs out
*Goal Weight: F> 2-(45# plates)/M> 4-(45# plates)

ROUND SIX:
1. Smith-Machine Squats- 10x
*Goal Weight: F>135-145#/M>405#
2. Alternating KB Swing Toss- 30x
*Same as KB Weight in Round Four & Five
3. Push Sled/Box-Step- 1 min 30 sec non-stop
*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down/back before the time runs out
*Goal Weight: Same as above

ROUND SEVEN: HOW MANY CHALLENGE ROUND! PUSH HARD!
1. Alternating Sledgehammer Chops on Big Tire- 2 minutes
*Goal Number: 65 chops
2. Tire Flips- 2 minutes
*Goal Number: 20 flips
3. Sprint with Sled-Pull: 2x30 yards
*Goal Weight: F>1-(45#)/M> 2-(45#)

The End!

Saturday, September 12, 2009

Happy Eating

IT IS IMPORTANT TO EAT PLENTY OF FRUITS AND VEGETABLES THROUGHOUT THE DAY. YOU SHOULD THINK ABOUT EATING MORE FRUITS IN THE MORNING, BEFORE NOON, AND AFTER YOU WORKOUT. THEN IN THE AFTERNOON AND EVENING INCLUDE VEGETABLES IN YOUR EATING REGIMEN. YOU WANT TO EAT VEGGIES THAT ARE GREEN AND FRESH. ASPARAGUS, SPINACH, AND GREEN BEANS ARE SOME GOOD CHOICES YOU MAY WANT TO CHOOSE. TRY TO EAT ABOUT FIVE TO SEVEN SERVINGS OF FRUITS AND VEGETABLES DAILY. THEY ARE FILLED WITH VITAMINS AND MINERALS ALONG WITH ANTIOXIDANTS. HAPPY EATING.

Friday, September 11, 2009

GO FOR IT

SAME RULES APPLY...DO NOT REST/PUSH YOURSELF/PICK CHALLENGING WEIGHT/FULL RANGE OF MOTION ON ALL EXERISES/
**In this workout, you will have 12 sets of weighted jump rope. Have fun with this task...some of you may compete with yourself and make a game out of it, while others may try to complete the 12 sets with a minimal amount of mess-ups. Some may even decide to compete against a friend or a spouse...whatever you choose, make sure to challenge yourself.

ROUND ONE: 3 SETS/DO NOT STOP!
1. Pull-ups 10x
2. Steering Wheel (Truck Driver)- 50x
*Extend your arms forward/hold plate/steer the plate as if it is a truck driver's steering wheel/steering from one side to the other = 1/try to increase weight for each set
*After 3rd set-CONDITIONING DRILL> Wide (3rd position) Push-ups-10x +
Weighted Jump Rope (6#)- 50x> 3sets

ROUND TWO:3 SETS/NO REST!
1. Pull-downs- 10x (Heavy Weight)
2. Alternating L-Raises- 50x
*Keep shoulders squared/raise arms in an L-position/parallel to floor/do not turn shoulders/think of a pendulum at the bottom/both sides = 1
*After 3rd set- CONDITIONING DRILL> Close & Diamond-shaped Push-ups-10x +
Weighted Jump Rope (6#)- 50x> 3sets

ROUND THREE: 3 SETS/WITHOUT STOPPING!
1. One-Arm DB Row- 15x each set (Pick challenging weight/try to increase weight each set
2. Standing Straight-Arm Barbell Raise- 15x (Pick challenging weight/increase weight)
*After 3rd set-CONDITIONING DRILL> One Arm On M.B. & One Arm On Floor-10x each side + Weighted Jump Rope (6#)- 50x> 3sets

ROUND FOUR: 3SETS/SET THE PACE IN THE GYM!
1. Bent-Over Barbell Row (Palms Up)- 15x
2. Barbell Upright Row- 15x
*After 3rd set-CONDITIONING DRILL>Alternating Push ups off M.B/Step- 10x +
Weighted Jump Rope (6#)- 50x> 3sets

Cool-Down and Stretch- 10minutes
THE END!

Sunday, September 6, 2009

Leg Day 090109

ROUND ONE: TWO SETS
1. Heavy Resistance Band Alternating Low Lunge Reaches- 100x
2. M.B. Stair Sprints (hold ball over head/down & up = 1)- 10x

ROUND TWO: THREE SETS
1. Leg Extension with attached Resistance Band (Red)- 25x
**Use Plated Leg Extension Machine/Goal Weight without Resistance Band: M>180#/F>135#
2. One Resistance Band (Black) Squats- 25x
3. M.B. Overhead Slams to the Floor- 25x
**Use a small m.b. (one that doesn't have a big bounce)/take m.b. behind head and slam down to the ground/then follow with a squat in order to catch the ball/allow ball only to bounce once/then quickly take it behind head and repeat the process

ROUND THREE: TWO SETS
*On all tire flips- begin in a low squat position and explode up/push tire down to ground
1. Tire Flips- 10x + On-Tire Jumps- 20x
2. Tire Flips- 10x + In-Middle of Tire to Out of Tire Jumps- 20x
3. Skip Every Other Stair Sprints- 10x

ROUND FOUR: THREE SETS/INCREASE WEIGHT ON SQUATS
1. Smith-Machine Squats with two attached resistance cables-15x/12x/10x
*Use 15" box/tap butt to box/Goal Weight: M>1st-185#, 2nd-225#, 3rd-315#/using blue bands; F> 1st-95#, 2nd-135#, 3rd-165#/using purple or red bands
2. Two Resistance Cable Squats- 25x
*Place bands over shoulders and under feet/Goal Resistance: M>Black/F>Green
3. M.B. Overhead Slams to the Floor in a low squat hold- 25x
*Same as Round Two/Difference-hold in a squat position while doing the exercise

Cool-Down- 5 minutes
GOOD JOB!
THE END!

Saturday, September 5, 2009

Work It Out

*Pick Challenging Weight for all exercises
**Do not rest between exercises
***Make sure all exercises are performed with full range of motion/Do not rush
****PUSH HARD AND SET THE TONE IN THE GYM

ROUND ONE: 3 SETS/DO NOT STOP
1. Barbell Step Taps- 15x each leg (Goal: Use 23" box)
2. Barbell Shoulder Press- 15x (Press To The Front)
3. Barbell Curls- 15x (Curl Fwd/Bring Elbows slightly forward)
**After 3rd set> Run 3 laps around track or Jump Rope (Front-to-Back)- 300x

ROUND TWO: 3 SETS/DO NOT STOP
1. Box Jumps- 15x (Use 23" box/Think of body as one unit-land in a low squat on top of box and on floor-jump from bottom of squat)
2. Elevated Push-ups- 15x (Place feet on top of 23" box)

ROUND THREE: 3 SETS/DO NOT STOP
1. Two-Step Alternating Barbell Squat- (4=1)- 15x
2. Barbell Upright Row- 15x
3. Barbell Reverse Curls- 15x
**After 3rd set> Run 3 laps on track or Jump Rope (Side-to-Side)- 300x

ROUND FOUR: DO NOT REST!
1. Traveling Forward K.B. Swings- 100x
**After K.B. Swings> Three Sets-Forward Traveling Burpees-10x + One Lap Run Sprint or Run In Place- 30sec

ROUND FIVE: DO NOT REST!
1. Traveling Backward K.B. Swings- 100x
**After K.B. Swings> Three Sets-Backward Traveling Burpees- 10x + One Lap Run or Run In Place-30sec

Stretch and Cool-Down- 5 to 10 minutes
THE END!

Wednesday, August 19, 2009

Blast It Out Workout

Go For It!
OBJECTIVES:
1. Pick challenging weight for all exercises that require weights
2. Full Range Of Motion on all exercises
3. Do Not Rest Between exercises

ROUND ONE: 5 SETS/DO NOT REST!
1. Squat Jumps- 10x
2. Push-Ups- 10x
*After 5th set> Rest 45 seconds

ROUND TWO: 4 SETS/NO REST/PICK CHALLENGING WEIGHT
1. Squat Push-Press- 10x
2. Alternating DB Step-Ups- 10x/Goal: M: 23" box/F: 17" box
*After 4th set> Rest 45 seconds

ROUND THREE: 5 SETS/NO REST
1. Push-Ups- 10x
2. Box Jumps-10x (Goal: M: 23" box/F: 17" box)
*After 5th Set> Rest 45 seconds

ROUND FOUR: 4 SETS/PICK CHALLENGING WEIGHT/NO REST
1. Barbell Walking Lunges- 50 steps
2. Stair Sprints- 5x (Down and Up = 1x)
*After 4th Set> Rest 45 seconds

ROUND FIVE: 4 SETS/PICK CHALLENGING WEIGHT/NO REST
1. M.B. Sit-Ups- 10x
2. Push-Up DB Row- 10x

**CHALLENGE ROUND:
Burpees- 10x/8x/6x/4x/2x>Hold last repetition for 10 seconds in a low push-up position. YOUR REST PERIOD IS WHEN YOU ARE IN A LOW PUSH-UP POSITION...AS SOON AS YOUR TIME IS UP GO ON TO THE NEXT SET!

FINISH STRONG! DON'T GIVE IN!

Monday, August 17, 2009

What's The Worst Thing That Could Happen

"To see and know the worst is to take from Fear her main advantage."
-Charlotte Bronte

As Bronte so brilliantly points out, sometimes the best way to handle our fears is to play them out all the way. That way they lose some of their power because we have mentally faced the worst and survived. It's also a good way to remember that everything that happens, no matter how difficult, can be used as spiritual grist for the mill.

Here's how to do it. Pick one of your fears. Then play it out by asking yourself, "And then what happens?" after each thought. For example, one of your fears could be going bankrupt. So you ask yourself, "And then what happens?"

You lose your house with the swimming pool and all your savings. "And then what happens?" You have to live in an apartment and take a job that has a retirement plan. "And then what happens?" Maybe you would become a teacher because it has a retirement program and you are qualified. "And then what happens?" You would probably enjoy it.

Now you might be thinking, "But my fear won't end up so rosy," but you'd be surprised. this technique helps you engage your resourcefulness, to figure out what you would do in a difficult circumstance. It's a very powerful booster.

Ryan, M.J. Instant Health And Happiness Boosters. Pg. 235.
Thanks Mom! Love you!

Sunday, August 16, 2009

Workout- 072709

**PUSH YOUR LIMITS FOR YOU NOT FOR THE PERSON THAT IS NEXT TO YOU...GO AT YOUR PACE DON'T PUSH AT SOMEONE ELSE'S PACE. PUSH FOR YOU! BELIEVE IN YOUR STRENGTH!


ROUND ONE:
**Pick challenging weight/don't fall off cuz if you do START OVER!/Make sure you have full range of motion/No Rest!
1) Bosu Ball Squat Push-Press (Stand on Blue side)- 15x
2) Push-Ups on Bosu Ball (Hands on Black Side)- 15x
3) Standing DB Bicep Curls with resistance band around elbows- 15x
**Repeat the Round
**Increase Your Weight>Drop Reps to 10-12


ROUND TWO:TWO SETS
1) Step Back Alternating Lunge with Opposite Arm Push-Press- 30x
**Hold dbs above your shoulders/step back with right leg into a backward lunge> as you step back press your left arm up to the ceiling/bring right leg back to the center and left arm down to the top of your shoulder and then switch sides
**Do not break at the waist and step back
2) Push-up Alternating DB Row- 30x
*Place hands on your dbs/go down into a push-up/come up row db to the side of body/go down into a push-up/come up and row opposite db to one side
3) Standing DB Hammer Curls with short resistance band- 15x
*Place resistance band around elbows
***After completing 2nd set> Burpees- 10x + Alternating Sledgehammer Chopping- 50x
***Do this conditioning drill 3x through

FINISHED! GOOD JOB!

Thursday, July 9, 2009

Intense Leg Workout 060509

LEG WORKOUT

ROUND ONE:
1) LEG EXTENSIONS-50X; GOAL WEIGHT: FEMALES-5 PLATES/MALES-7 PLATES
2) BOX PUSH- 10 YARDS>4 SETS (DOWN & BACK=1)- FEMALES-2 (45#)PLATES/MALES-4 (45#)PLATES

ROUND TWO:
1) LEG EXTENSIONS WITH RED BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES-4 PLATES/MALES-6 PLATES
2) BOX PUSH-10 YARDS>3 SETS (DOWN & BACK=1)-GOAL WEIGHT: FEMALES-2.5 (2-45# +1-25#)PLATES/MALES-5 (45#) PLATES

ROUND THREE:
1) LEG EXTENSIONS WITH BLUE BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES-3 PLATES/MALES-6 PLATES
2) BOX PUSH-10 YARDS>2 SETS (DOWN & BACK=1)- GOAL WEIGHT: FEMALES-3 (45#)PLATES/MALES-6 (45#) PLATES

ROUND FOUR:
1) LEG EXTENSIONS WITH GREEN BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES- 1-2 PLATES/MALES-4-5 PLATES
2) BOX PUSH-10 YARDS>2 SETS (DOWN & BACK=1)- GOAL WEIGHT: FEMALES-3.5 (3-45# + 1-25#) PLATES/MALES-6 (45#)PLATES

CHALLENGE ROUND: BONUS TIME/DO IN THE ORDER LISTED
1) WALKING PLATE LUNGES- 5O STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: FEMALES- 2-25# PLATES/MALES-2-45# PLATES
2) WALL SIT WITH M.B. BETWEEN YOUR LEGS- 30 SECONDS
3) BAND SQUATS-50X; GOAL WEIGHT: FEMALES: BLUE BAND/MALES: GREEN BAND
**STEP ON BAND AND THEN PLACE BAND OVER THE SHOULDERS/KEEPING YOUR ELBOWS UP
4) WALKING PLATE LUNGES- 75 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1
5) WALL SIT (NO M.B.)- 60 SECONDS
6) BAND SQUATS- 50X; GOAL WEIGHT: FEMALES: GREEN BAND/MALES: BLACK BAND
7) REST 1 MINUTE
8) WALKING PLATE LUNGES- 75 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1
9) WALL SIT WITH M.B. BETWEEN YOUR LEGS- 45 SEC
10) TWO BAND SQUATS- 50X; GOAL WEIGHT: FEMALES: 2-BLUE BANDS/MALES: 2-GREEN BANDS
**EACH FOOT WILL STEP ON A BAND/PLACE THE BAND OVER YOUR SHOULDERS/HOLD ON TO EACH BAND WITH YOUR HANDS
11) WALKING PLATE LUNGES- 100 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1
12) WALL SIT- 90 SECONDS
13) TWO BAND SQUATS-50X; GOAL WEIGHT: FEMALES: 2-GREEN BANDS/MALES: 2-BLACK BANDS
14) COMPLETE! GOOD JOB!

Monday, June 1, 2009

WORKOUT 031609

WORKOUT-031609

RULES: USE HEAVY WEIGHT ON ALL EXERCISES
TRY TO INCREASE WEIGHT AT EACH ROUND
DO NOT REST BETWEEN YOUR EXERCISES
REST ONLY 30-45 SECONDS BETWEEN EACH ROUND

ROUND ONE: 
1. WIDE PULL-UPS-10X
2. BARBELL SQUAT PUSH-PRESS- 1OX 

ROUND TWO:
1. WIDE PULL-UPS- 10X
2. BARBELL SQUAT PUSH-PRESS- 10X 
3. SEATED ROW-10X 

ROUND THREE:
1. WIDE REVERSE PULL-UPS- 10X
2. BARBELL SQUAT PUSH-PRESS-10X
3. SEATED ROW-10X
4. BARBELL STANDING BICEP CURLS-10X

ROUND FOUR:
1. WIDE REVERSE PULL-UPS-10X
2. BARBELL SQUAT PUSH-PRESS-10X
3. SEATED ROW-10X
4. BARBELL STANDING BICEP CURLS-10X
5. PUSH-UPS-10X

Leg Workout 071208

LEG WORKOUT-071208


ROUND ONE: NO REST
1. LEG EXTENSIONS- 25X/GOAL WEIGHT: MALES- 10 plates; FEMALES- 6 plates
2. WAVE DB SQUATS-5X + DB SQUAT JUMPS-5X >5 SETS/GOAL WEIGHT: MALES-20# DBS; FEMALES- 12# DBS
*Rules: Wave exercises must be continuous. Do 5 squats and then right into 5 jumps; back to 5 squats then back to 5 jumps; etc.
Both exercises = 1 set
Make sure to have full range of motion on all exercises

ROUND TWO: NO REST
1. TWO-MOTION LEG EXTENSIONS- (2=1)- 25X/GOAL WEIGHT: MALES- 10 PLATES; FEMALES- 6 PLATES
2. WAVE 2-MOTION DB SQUATS-5X + 2-MOTION DB SQUAT JUMPS-5X>5 SETS/GOAL WEIGHT: SAME AS ABOVE
**Rules: SAME AS ABOVE
TWO-MOTION EXERCISES ALWAYS START FROM THE BOTTOM (LOWEST POINT OF YOUR SQUAT)/COME UP HALFWAY-GO BACK DOWN TO THE START AND THEN FULL MOTION (MINI-DOWN-FULL = 1)

ROUND THREE: NO REST
1. SMITH MACHINE SQUATS- 25X/GOAL WEIGHT: MALES- 185#; FEMALES- 115-125#
2. WAVE DB SQUATS-5X + DB BURPEES-5X>5 SETS/GOAL WEIGHT: MALES- 20#/FEMALES- 10#
**Rules: SAME AS #1

ROUND FOUR: NO REST
1. TWO-MOTION SMITH MACHINE SQUATS- 25X/GOAL WEIGHT: MALES- 185#; FEMALES- 115-125#
2. WAVE TWO-MOTION SQUATS-5X + TWO-MOTION BURPEES (BURP + BURPEE)-5X>5 SETS
**Rules: SAME AS ABOVE
SAME AS ROUND TWO

WAY TO WORK! PUSH THE ENVELOPE! SET THE TONE IN THE GYM!

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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

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