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.

Friday, September 24, 2010

Military Boot Camp

Hi everyone...check out my new military boot camp video on my youtube channel.
www.youtube.com/user/dofitness1

Don't forget that when you subscribe to my channel you will receive all the perks of fitness bulletins, new workouts, fitness and nutrition tips, and other videos that are not posted for everyone to see. So SUBSCRIBE TODAY!
Below, is a summary of what my military boot camp consisted of:

I trained 12 guys and 1 girl from the ROTC program from the University of Arkansas. They are preparing for a ROTC/Military challenge in the next month against other Universities. One team consists of 6 guys and the other teams consists of 6 guys and 1 girl. I put them through a bunch of boot camp challenges to help improve their upper body strength and core strength. The boot camp lasted approximately an hour and a half...with absolutely no stopping within that time frame. The challenges consisted of swinging bar pull-ups, gymnastic ring pull-ups, long distance rope pull, handstand push-ups, gorilla climbs, monkey bars, kb over the top pulls, rope ladder climbs, m.b. sit-ups twists, plate hold sit-ups, blanket pushes with push-ups, traveling burpees (fwd & bckwd), barbell power pushes, sled presses, bar/chain roll-outs, stand-ups, core plank shifts, and much more. Stay tuned for next week's military boot camp highlights. Happy Training....Dofitness

Friday, September 17, 2010

Fuel The Intensity

Hi everyone.
Just posted a new video on my Youtube channel....FUEL THE INTENSITY. Check it out at www.youtube.com/user/dofitness1.

EXPLORE-EXERT-EXCEED!

Tuesday, August 31, 2010

CHECK THIS OUT!

www.youtube.com/user/dofitness1

Dreams Are Possible

Hope everyone is good and working hard. Striving, pushing, and embracing. Life is precious. Don't ever take for granted what you have in your life. ALWAYS....embrace the little things....cuz it is these little things that make the whole picture even possible. The picture of life. Always face the good and the bad...NO MATTER WHAT. It is all about your journey. Keep striving...keep pushing...keep embracing.
With love,
Dofitness

Saturday, August 21, 2010

Bring Out The Monster


S.Wray is using an Iron Woody Monster Band to add a extreme resistance to his squats. This is a very deceiving exercise. He must keep his elbows up and his chest & shoulders tight. This keeps the band in place and also makes it an isometric upper body hold. You must think of the body as ONE UNIT!

If you try this exercise, choose a band that is right for you. Women should start with red/blue bands and graduate to green. Men should start with blue/green and graduate to black. And for you monsters out there...choose the MONSTER band. Remember to keep your elbows up and shoulders tight to hold the band in place. Sit back on those heels (pretend you are sitting back in a chair). Squat down (forming an L with your legs). Don't stop
and keep squatting! PUSH!

Dofitness Playground Training





S.Wray training with gymnastic rings and swinging pull-up bar.


Thursday, January 14, 2010

How Sweet It's Not

How many of you have those nagging sugar cravings when you are at the movies? Or when you go to the movies, you find yourself not choosing only one item but several? You try hard to look the other way and ignore those little treats that want to be your friends. I want to show you how non-friendly these treats can be for you and your body (not to mention your wallet...prices at the movies are 2x more expensive than purchasing them at Wal-Mart. So all-around these sweets could truly be your worst enemy.But don't worry I won't let you be sucked in to the trap. Now, don't get me wrong, I believe in rewarding the body with one of your favorite treats...notice the key words in the sentence (BELIEVE/REWARDING/ONE).

BELIEVE in yourself and believe in your work ethic. Work hard to burn those calories right off. Believe that you have the power to do anything you want to. Next, REWARDS are effective because they help you stay motivated as well as challenge you. You should want to work hard in order to receive your reward. And finally ONE...Be #1 (however you define that)...be on top of your game, inspire and be positive...do your best at all times...you define it. And of course, when it comes to eating right and splurging once awhile...One of something that is high calorie/fat is better than more of that something.

Below, I want to give you some examples of innocent treats, their calories, and a good backup plan if you overindulge on them.

*Two (2) Twizzlers Twist (60 calories)- Back-Up Plan> 30 minute stroll through the park
*Dots, 1 ounce (95 calories)- Back-Up Plan> 15 minutes on the treadmill; 5% incline at 4 mph
*Large Handful of Skittles (100 calories)- Back-Up Plan> 10 minutes of vigorous push-ups
*Large Soft Drink (450 calories)- Back-Up Plan> Five mile race walk
*Junior Mints, 5-ounce box (595 calories)- Back -Up Plan> 45 minute stair climber workout
*Milk Duds, King-Size Box (900 calories)- Back-Up Plan> Two Step Aerobics Classes
*Hot Buttered Popcorn (1, 650 calories) Back-Up Plan> 16-mile run at 10 mph

So there is the low-down. Just be aware and be careful with the choices you make at the movies theater. It is good to splurge, it keeps your body happy...just don't overindulge. And if you happen to overindulge, burn those calories off! You would be amazed how they may seem so harmless at that moment, but how they can creep into unwanted weight eventually over time. Stay focused, have fun, and Happy Training!

FitnessRx. 2004. Pg.159

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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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