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.

Wednesday, October 13, 2010

FEATURED OLYMPIC ATHLETE

Hello everyone...welcome to another great month in the dofitness world.  
I want to introduce you to a very amazing and outstanding athlete, Jesseca Cross. Cross knows one speed and that is ALL-OUT INTENSITY.  She is definitely an athlete in her own right and literally stands apart from other athletes...male and female.  Cross was a Division I athlete at the University of Wyoming in basketball and track. She went on to compete for the United States in the hammer throw and shot put at the 2000 Summer Olympics in Sydney, Australia. She is definitely an example of someone who works hard, dedicates herself to reaching her goals, determined to push the envelope, and driven to succeed.

Below is her story- her accomplishments, her journey in fitness and in life, her passionate thoughts on fitness and training, her experiences/life-lessons...all the pieces that form together to make the amazing athlete known as JESSECA CROSS.  Enjoy!


TIME...AS I HAVE GROWN UP LIFE IS GREAT...I SLOWLY HAVE SEEN ATHLETICS AS A DOORWAY TO SUCCESSFUL INTERVENTION OF SELF PROCLAMATION

IN ORDER TO GIVE A DETAILED DESCRIPTION OF WHO I AM TODAY I WILL NEED TO TAKE YOU...THE READER...BACK YEARS AGO SO THAT UNDERSTANDING IS ABLE TO ENGULF THE SITUATIONS THAT HAVE PUT HERE IN MY HOME STATE AFTER DECADES OF LIVING HERE AND THERE...

LONG AGO I BECAME A HIGH SCHOOL STANDOUT AS MANY SAW JESSECA CROSS AS AN IDOL...I WAS A HIGH SCHOOL ALL AMERICAN IN TWO SPORTS...A TOP TEN RANKING ATHLETE NATIONALLY IN ONE SPORT AND A FEW MAGAZINES RECOGNIZED ME AS SOME SORT OF GIFT TO THE ATHLETIC WORLD...I WAS RECRUITED NATIONWIDE AND LANDED IN THE SAME STATE I GRADUATED FROM NOW AT THE UNIVERSITY OF WYOMING AS A FULL RIDE TWO SPORT DIVISION I ATHLETE.....THAT WAS ALMOST TWENTY YEARS AGO

TODAY...2010...I AM A UNTIED STATES OLYMPIAN IN TWO SPORTS...A HEALTH AND FITNESS BUSINESS OWNER...A MASTER PERSONAL TRAINER...A CERTIFIED NUTRITION AND WELLNESS CONSULTANT...A HIGH SCHOOL COACH...A SPORT SPECIFIC SPECIALIST...AND I FINISHED THAT FULL RIDE SCHOLARSHIP FOR THE UW COWGIRLS AS A THREE TIME ALL-AMERICAN...A TWO TIME ALL-CONFERENCE...A STRENGTH AND CONDITIONING ALL-AMERICAN...A SCHOOL RECORD HOLDER...AND WAS RECENTYLY GIFTED WITH THE PRESTIGIOUS UNIVERSITY OF WYOMING HALL OF FAME AWARD LAST YEAR...AN HONOR AS I HAVE TOPPED EVERY PLACE I WAS SENT TO IN THE BEST OF THE BEST CLASS---POWELL HIGH SCHOOL HALL OF FAME...WYOMING SPORTS HALL OF FAME...THE UNIVERSITY OF WYOMING HALL OF FAME...AND A UNITED STATES OLYMPIAN (THE ONLY OLYMPIAN IN THE HISTORY OF SPORT TO THROW BOTH HAMMER AND SHOT PUT IN THE SAME OLYMPIC GAMES)...

DEBBIE OLIVAS, OWNER OF DOFITNESS AND GREAT FRIEND, HAS ACCEPTED A SPONSORSHIP REQUEST BY MYSELF AS I HAVE RECENTLY COME OUT OF A 2001 RETIREMENT TO ANNOUNCE MY JOURNEY TOWARDS THE 2012 SUMMER OLYMPIC GAMES BEING HELD IN LONDON, ENGLAND...

DEBBIE HAS MY UTMOST RESPECT AS A HUMAN BEING AS I TRAINED UNDERNEATH HERE OVER TEN YEARS AGO...THEN SHE HELPED MY RECEIVE A JOB IN FAYETTEVILLE, ARKANSAS AS A PERSONAL TRAINER FOR THE FAYETTEVILLE ATHLETIC CLUB WHERE I TOPPED A HIGH RANKING IN THE PERSONAL TRAINING FIELD EARNING MASTER STATUS BEFORE SUDDENLY LEAVING OVER THREE YEARS AGO...AND THAT IS WHERE MY STORY OF SEEKING DEBBIE BEGINS.....

THE YEAR WAS 2001...I HAD CHOSEN TO MOVE TO ARKANSAS TO CONTINUE COMPETING IN TRACK AND FIELD AFTER BECOMING A 2000 U.S. OLYMPIAN...UNAWARE OF MY SURROUNDINGS ARRIVING IN FAYETTEVILLE...I QUICKLY EYED DEBBIE AS SHE WAS AN EXISTING TRAINER AT THE FAC (FAYETTEVILLE ATHLETIC CLUB)...I REMEMBER READING HER BIO POSTED ON THE GYM WALL---A DIVISION I POINT GUARD FOR THE ARKANSAS LADY RAZORBACKS DREW MY ATTENTION...SOON I ASKED DEBBIE TO TRAIN ME AS I NEEDED CORE WORK AND A NEW FOCUS IN MY SPORT...TRUTH===I WAS KICKED OUT FROM DEBBIE'S TRAINING SESSIONS AFTER A COUPLE OF MONTHS...MY SELFISH PRIDE OF BEING A KNOW IT ALL GOT ME THE BOOT...I SMILE NOW AS THAT STORY IS ONE DEBBIE AND I HAVE TOLD BEFORE...

NOW...I FIND HER AS A UNBELIEVABLE PERSON...ONE WHO LIVES WITH A DEDICATION TO EFFORT THAT MANY WOULD BE HUMBLED IN...HER TRAINING SYSTEM HAS ALWAYS IMPRESSED ME BUT IT'S HER FAITH IN HER WORK THAT GAVE ME HOPE WHEN I BEGAN MY WORKING CAREER-----I NOW OWN CrossTraining..."Knowledge thru Experience"...AND I DO CREDIT DEBBIE FOR THE LAUNCH OF A SUCCESSFUL LIFE AS A TRAINER...

AS I RECEIVED ACCEPTANCE FROM DEBBIE TO SPONSOR ME SHE ASKED THE FOLLOWING QUESTIONS FOR THIS BIO...what is my driving force, what is all things in my life meant for, and as a person...athlete...and olympian why do i do what i do now more than ever???

.....THE ANSWERS FOR ME ARE SIMPLE---GOD
DECADES AGO MY ANSWER WAS MYSELF, OTHER PEOPLE'S HOPE IN ME, THE SELF RIGHTEOUS GLORY OF SEEING MYSELF WITH EVERY AWARD AND HAVING PEOPLE POST MY EXISITENCE BY THE JERSEY I WORE AND THE WAY I SIGNED AN AUTOGRAPH...

I LIVE BECAUSE I WAS SAVED FROM A HELL I AFFLICTED UPON MYSELF MOST MY LIFE AND I DO THIS OLYMPIC RUN NEW...A WOMAN WHO KNOWS THAT LIFE IS NOT TO BE DISRESPECTED NOR ABUSED

I WILL MAKE THE 2012 TEAM BECAUSE I MUST BE AN EXAMPLE TO SO MANY WHO BELIEVE GLORY IS A ALL OR NOTHING...WHATEVER IT TAKES...NO ALLOWANCE FOR FAILURE MENTALITY-----

I LIVED THAT LIFE FOR ALMOST 31 YEARS AND WHILE I REAPED THE BLESSINGS OF THE AWARDS YOU'VE READ...I ALSO AS DEBBIE KNOWS...WAS A TORTURED SOUL WHO'S OBSESSION WITH SELF LANDED ME WHERE I AM NOW...HOME;...EMERGENCY RESCUED ONLY TO BECOME BETTER AS MY LIFE NEAR HER AND ARKANSAS GIFTED ME THE KNOWLEDGE TO FINALLY SEE WHO I WAS...(2007)...AND NOW KNOW WHO I WILL BECOME AS I HAVE BEEN MADE CLEAN AND TRUTHFUL IN MY STORY TO YOU...

2010---QUOTE..."LIFE ABOUNDS DISCIPLINE" (JESSECA CROSS)...ALL LIFE IS- ENCOMPASSES LOVE ONCE A PERSON FALLS ENOUGH TIMES TO REALIZE THAT FALLING IS GROWTH...AND MOST IMPORTANT IS HUMBLE WAYS RESULT FROM GOD BREAKING US TO FALL AND HOLDING US AS WE ARE MADE INTO SOMETHING THAT IS BETTER...

I AM JESSECA CROSS...A TEACHER OF LIFE THROUGH LOVE TAUGHT BY GOD...I WILL DEMONSTRATE TO ANYONE READING THIS BIO THAT SUCCESS FOR MY EASY...OLYMPICS GUARANTEED...

WHY I WILL REPRESENT DOFITNESS RIGHTEOUSLY IS EASY-----I KNOW RESPECT, DEDICATION, COMPASSION, EFFORT, HUMBLE WORK, AND STRENGTH IN ALL ITS DEFINITIONS----

I SEEK TO MAKE DOFITNESS KNOWN SO THAT MY FRIEND WHO DIDN'T LEAVE ME WHEN TIMES WERE TOUGH WILL BE A BETTER WOMAN AND HER BUSINESS WILL BE GIVEN THE OPPORTUNITY TO HAVE A PERSON WHO KNOWS ITS MOTTO-----

"LIFE ABOUNDS DISCIPLINE"...SHE, DEBBIE OLIVAS, WILL MAKE ME ONE OF THE BEST FOR THE YEAR 2012 AND THAT IS GRACIOUSLY A PERFECT WORK KNOWN...

I have been given the opportunity to sponsor her for the 2012 Olympics in the shot put. I will be designing intense & challenging core workouts for her specific fitness needs. I will be sharing her workouts and progressions in my websites and will be uploading video footage of this amazing Olympic athlete. So Stay Tuned!  -Dofitness

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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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