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, December 28, 2012

UNKNOWN Sounds And Vibrations In El Paso Texas December 27 2012

I know this blog is strictly about fitness and health but now and again I like to throw in some unusual and unexplained events that surround us each and every day. I believe that in order to understand yourself completely (from within), you must open your eyes to events that seem to occur without any explanation. I believe that everything is connected...everything is energy...everything will affect us in time. I believe that in order to understand yourself completely...physically, mentally, emotionally, and spiritually it is important to be aware of things that occur all around us. We as people tend to close our eyes to things that we can't explain, while some may find it fascinating and want to learn more. And there are others that rather not know about it. But all in all, it is something that has been occurring for many years now, but is occurring more frequently and is becoming a phenomenon that can not be ignored. I will include other videos that show this unusual and unexpected occurrence happening all over the world....Just wanted to share a little of my experience during the holidays in my hometown of El Paso, Texas. Hope you enjoy.


Many people are experiencing an unexplained event that occurs in all parts of the world. Some of you may be familiar with these vibrations and rumbling in the sky...these sounds are unusual but don't seem to be uncommon. Everywhere in the world people are experiencing and witnessing these unexplained sounds...Vibrating Sounds...Humming Sounds that seem to be coming from the sky or the atmosphere. It is quite a remarkable event and just a very unusual experience. You can google unusual sounds and vibrations and you would be amazed on how many people all over the world are experiencing this. Some will feel the ground shake when they hear these vibrations...others will experience just the sound...some will experience a moderate sound while others experience a very loud and intense vibration. No one can or does explain what this sound is.

I was awaken at about 3:34 a.m. on December 27, 2012 to this vibrating noise. I decided to go outside and do some investigating. Just to confirm it was a very clear evening and no thunder. No visible planes in the sky. I am not sure if airplanes are flying at 3:30 a.m. in the morning. Also, if you notice I have separated this video in scenes because I didn't want a passing vehicle to interfere with the rumbling and vibration sounds that I was capturing. For the most part when I was taking video the common noises (cars, dogs, cats,wind, thunder) were silent. Many people speculate that it has something to do with our magnetic field, the atmosphere, the military, skyquakes, and/or the poles shifting. Who knows, I just wanted to share this experience with you and thought it was neat that it was in my hometown of El Paso, Texas.

Try to wear headphones when watching these videos that way you can really get the intensity of this sound. Thanks for watching.




**This video shows different areas experiencing this vibrating sound...Please excuse the first part of the video and the language that this gentlemen uses when describing this sound in the sky.** I have also included another video for you to listen to. Enjoy.




Thursday, December 27, 2012

A Very SPECIAL Family Holiday 2012



The Love We Give Away Is The Only Love We Keep. And The Best Gifts Are The Memories You Are Making!!!! Here's To The Memories And The Love That Was Celebrated This Christmas (December 25, 2012). And May Everyone Have A Safe And Happy New Years!

Spirit And Love-
DO



P.S. Not Really Sure Why My Cousin's Words Are Not Matching Up With Her Lips At The End Of This Video...We Will Just Say It's MAGIC!!!!

Sunday, December 23, 2012

The Hand

*This Letter Is Not Connected To The Story, "The Hand"*

I first want to take the time to say "Thank You" to ALL teachers. To me, teachers are emblems of heart, love, compassion, sincerity, dedication, etc. Teachers are people who inspire their students to be the best they can be. They are willing to go the extra mile inside and outside the classroom. Teachers find various ways to connect with their students so they can understand them better and help make learning easy and fun.

Teachers care about their craft and have passion for it. I believe they are one of the most important people in our society (now and before now), they have an enormous responsibility...preparing their students to discover and understand what they can do with their lives. They help children learn and grow, they protect children and will go to extreme measures to make sure these children are safe, they love children and want to see all of them succeed.

Teachers are absolutely WONDERFUL and I feel honored to know so many wonderful teachers in my life, and I am proud and grateful to have been raised by a wonderful mother who was a teacher for 38 years. So take the time to hug a teacher or to let them know that you appreciate them and all that they do...because I believe they are one of the most important and influential people on this planet.

I want to share a very inspirational story about the impact a teacher has on a little body. It has touched my heart and I hope you enjoy it as much as I have.

One day a school teacher asked her class of first graders to draw a picture of something they were thankful for. She thought of how little these children were and how they would draw wonderful pictures of their family, animals, the trees, etc. The teacher was taken aback when she received the picture Douglas handed in...a simple childishly drawn hand.

But whose hand? The class was captivated by the abstract image. "I think it must be the hand of God that brings us food," said one child. "A farmer," said another. Finally when the others were busy working, the teacher bent over Douglas's desk and asked whose hand it was. "It's your hand, Teacher," he mumbled. She was deeply touched and it almost brought tears to her eyes. She recalled that frequently at recess she had taken Douglas, a scrubby forlorn child by the hand. She did this with most of the children, but she had taken Douglas by the hand on a daily basis. And that small act of kindness, reassurance, and safety meant so much to Douglas. So perhaps this was a learning project for all the students, it was a chance, in whatever small way, to give and to be thankful to others. To help show each student that small and special moments are all around them and to show the teacher that she is on the right track....giving children hope and love.

Soaring Free And Soaring High

Focus On The Confidence And Strength That Is Within You Each And Every Day. Dare To Be The Real You No Matter What. The Price Is What You Pay. Value Is What You Get!!!To Truly Live, You Must Let The Spirit Within You Be Free And Soar High!  

WINNERS DON'T WAIT FOR CHANCES, THEY TAKE THEM.


Saturday, December 15, 2012

An Amazing Accomplishment


I want to say congrats to my cousin Stephen for this amazing accomplishment. I am so proud of you Stephen and I wish I could be there to share this moment with you. You have worked so hard and you have proven to yourself and everyone else that you can do whatever you set your mind to. YOU ARE AWESOME! Please know that I will be thinking about you during your ceremony and your celebration afterwards. I am sending my love and will be there in spirit. Love you so much and we will have to celebrate when I come home for the holidays! SO PROUD OF YOU!


Master Your Body

Wednesday, December 12, 2012

Abdominal/Cardio-Endurance Workout



TWO WORDS....CHALLENGE! INTENSITY! CHALLENGE! INTENSITY!

ROUND ONE: NO REST BETWEEN EXERCISES
1) Unassisted Sit-ups- 2 minutes/How many sit-ups can you do in two minutes? *Must keep hands on your head at all times and must complete a full sit-up (all the way up & all the way down)
2) Push-Up Challenge-50 times/Challenge is 0 to 50 without stopping/each stop equals 25 squat jumps (*if you end up having to do squat jumps make sure that hands stay on head and you must explode on all your jumps, must be continuous, and must land in a squat each time
3) Wall Sit with M.B. Overhead Challenge- 2 minutes/Challenge is to stay on wall for the full two minutes/if not completed you must do 10 sets of stair sprints and restart the challenge
**Rest 30-45 seconds and move to the next round

ROUND TWO: TREADMILL-20 MINUTES
1) Incline: 2%; Speed: 5.0; 5 minutes
2) Incline: 3%; Speed: 6.o; 2 minutes
3) Incline: 4%; Speed: 6.5; 5 minutes
4) Incline: 2%; Speed: 7.0; 2 minutes
5) Incline: 3%; Speed: 7.5; 5 minutes
6) Incline: 3%; Speed: 8.0; 1 minute
**Rest 1 to 2 minutes and move to the next round

ROUND THREE: TIMED INTERVALS/NO REST BETWEEN EXERCISES
1) Sit-Ups (1st Bar/Must keep hands on your head at all times/Must come all the way up/down )- 2 min
2) Abdominal Bicycles (Must keep elbows open/Do not stop)- 2 min
3) Sit-Ups (4th Bar/Same as above)- 2 min
4) Abdominal Scissors (Keep legs straight at all times/slow & controlled)- 2 min
**Rest 30 seconds and move to the next round

ROUND FOUR: TREADMILL SPRINT/JOG INTERVALS- 10 MINUTES
1) Incline: 3%; Speed: 7>30 second sprints/Speed: 5; 30 second jog; 0-5 minutes
2) Incline: 3%; Speed: 8>45 second sprints/Speed: 6; 30 second jog; 5-10 minutes

Understanding the concepts of "Pushing Yourself and Determination"
"My expectations are far greater than anyone can put on me. I do all the hard work; I know what I want from myself and what I expect from myself. Be determined to get the best out of yourself. ALWAYS train hard and ALWAYS train with intensity. Really love what you do and DO IT!" -Dofitness

Tuesday, December 11, 2012

DOFITNESS TOUGH BODIES


Build Your Foundation. Practice Hard, Play Hard, And Commit. Focus On The Little Things Because They Add Up To Big Things. Never say YOU CAN'T...NEVER HOLD BACK. Sometimes it's the fear of succeeding that holds people back. There is a part of us that is so self-conscious that it keeps so many people from reaching a destiny they didn't even know existed for them. You must fight to overcome that. The mind will challenge you and keep you from reaching your goal. But you must look beyond that and turn it off if you want to get where you want to be. Allow your body, mind, and spirit to come together to create the BEST YOU...THE BEST YOU CAN BE!



DOFITNESS CHRISTMAS SPECIALS


MASTER YOUR BODY

What does fitness mean to you? The quest of fitness is being able to search and reach for wholeness that can inspire us to survive the challenging pressures of everyday life. And in order to make fitness a lifelong journey, you must commit yourself to the adventure. Remember, you must be transformed from the inside out and to be able to achieve physical beauty you must LOOK BEYOND IT. Unfortunately, there are no shortcuts to this way of life...or in other words A LIFE’S WORK. You must live for this journey (your commitment) and in order to achieve it you must not pursue it. Beauty is a part of a multi-dimensional reality that we all want to achieve...BUT real beauty is the end result of the WHOLE...ALL OF YOU...BODY, MIND, AND SPIRIT. So what are you waiting for...DISCOVER YOU AND ALL OF YOUR BEAUTY. So open your mind, make a commitment to yourself, and seek YOUR OWN PATH. The path that is going to lead you to YOUR FULL DISCOVERY. THE DISCOVERY OF MASTERING YOUR BODY.  

TAKE THAT STEP PACKAGE: 5 Group Session @ $40 = $200 + One Free Session
(Regular Price at $45 per session = $270/Savings of $70)

FEEL THE DIFFERENCE: 10 Group Sessions @ $35 = $350 + One Free Session
(Regular Price at $45 per session = $495/Savings of $145)

SEE THE DIFFERENCE: 20 Group Sessions @ $30 = $600 + One Free Session
(Regular Price at $45 per session = $945/Savings of $345)

HAVE A NEW BODY: 30 Group Sessions @25 = $750 + Two Free Sessions
(Regular Price at $45.00 per session = $1,440/Savings of $690)

*All Packages Must Be Paid In Full*
*Don’t Miss Out On This Dofitness Special,
Sign Up Today...Offer Expires December 31, 2012
*If You Have Any Questions, Please Contact Me At dofitness@gmail.com

Saturday, December 8, 2012

WE ARE THE CATALYST


Inner rising consciousness that is awakening...changes that stem from the HEART. Blessing is strength...it is endurance, resilience, wisdom, discernment, capacity, and dependence. We cannot continue to try to outfight, outdo, outmatch, and outrun. Many close their eyes for good, while many do not close their eyes at all and drown in sorrows of the world and of people all night. A hope to dream of a symphony of peace...a peace of blinding. Since darkness is the lack of light, a blinding light is light that exceeds all darkness.

We must change our ways and begin to support one another, to help each other, change our negative thoughts...create an atmosphere of support, purpose, strength, courage, and love. LOVE WINS!


YELLOW BEE...Suspended Two-Bar Swing


Always find creative ways to train. Don't feel that it is necessary to train a certain way or the way everyone else trains. FIND YOUR OWN WAY AND BELIEVE IN IT. Like many of the qualities of a BEE- purity, wisdom, courage, creativity, selflessness, diligence, and illumination...Think and take on the characteristics of the bee. JUST BE...YOU!

Always,
Dofitness



Thursday, December 6, 2012

IT IS TIME TO DEFY GRAVITY, TIME TO RISE UP


I will test my mettle, pull hard against these restraints. I will not let conventional thinking rule me. As I stand here, the chain will bury deep into my sides, the resistance weight will pull me down. But I WILL FIGHT. I WILL DEFY GRAVITY. If I fall, I will get right back up. Life is short and every minute that passes hurtles us closer to the end. In the time that I have, I have bound myself to this chosen life and it to me--these words are the contract that binds me to my body...to my fitness...to my health. I will do whatever it takes.


IT'S IN ME TO WIN


Begin living your life today and accept the belief that you can achieve any goal. That you will bust your butt to ensure success. The belief that the ordinary can become the extraordinary. That you will refuse to accept limits and you will strive forward in search of greater accomplishments. That you will push the envelope both physically and mentally.

I have included a Fitness Challenge Test in this blog entry. Try it...YOU HAVE NOTHING TO LOSE. Do your best and believe in your abilities to success. *I am interested in seeing what you can do...Keep track of your results and send them to me at dofitness@gmail.com. 

Remember, do the best YOU can...Do not worry about what the next person is doing! You work hard for you. If you are not happy with your results the first time you take these challenges...still make sure you document them so you can see your progress over time...It would be neat to see the changes. Your initial results compared to your present ones. So GO FOR IT...AND JUST HAVE FUN WITH IT. DON'T PUT PRESSURE ON YOURSELF.

  1. The One-Mile Challenge/Time?
  2. The One Hundred Squat Challenge WITHOUT STOPPING/Keep track of how many times you stopped and how long it took you to complete 100 reps/use moderate weight
  3. The Chinup Challenge/How many chinups can you complete without stopping?
  4. The Push-up Challenge/How many push-ups without stopping?
  5. The Wall Sit Challenge/How long did you sit without getting up?
  6. The Half Court Run Challenge/How many times can you go from the end line to half court without stopping?

Tuesday, December 4, 2012

EXPLOSIVE RESULTS



ANOTHER DAY
Another rep, another nail. Another set, another brick. Another split, another backbreaking load of concrete....An honest day's work for an honest day's pay. BUILD YOUR HOUSE. No distractions...Just rise above base instincts and assert your will. Stay the course...stay in control  and don't lose your way. Do not look back. Keep moving forward and MAKE YOUR WAY VISIBLE FOR EVERYONE TO SEE.
Below is my explosive triceps video...a variety of tricep exercises that will make you burn...burn..and burn some more. :) Hope you enjoy.


Sunday, December 2, 2012

BRINGIN' THE NOISE




If You Want To Be Tough, YOU Are The Only That Can Get YOU There. And In Order To Get Tough You Must Build A Great House...A Strong Foundation That Is Going To Last A Lifetime! Check Out This Video Of Power, Strength, And Determination To Finish Strong.
Love Always,
Dofitness


Saturday, December 1, 2012

SHOCK TACTICS ADDED CLIPS




AUTHENTICITY is about BEING TRUE to WHO YOU ARE...especially when everyone else wants you to be someone else or like everyone else. You have to be TRUE TO YOURSELF and become the best YOU CAN BE...not the best version of someone else. There is nothing authentic about trying to be like someone else...and you will find that it won't last. BE UNIQUE...ALWAYS BELIEVE in your abilities and your will to succeed for YOU! REPRESENT THE BEAUTY OF YOU!

Check out this Dofitness video of the many moments shared and accomplished over the last year and a half...I cherish each moment and I am grateful to be apart of each person's fitness journey. Never stop believing and always shoot for the highest star...

Love Always,
Dofitness


Friday, November 30, 2012

Shock Tactics



AUTHENTICITY is about BEING TRUE to WHO YOU ARE...especially when everyone else wants you to be someone else or like everyone else. You have to be TRUE TO YOURSELF and become the best YOU CAN BE...not the best version of someone else. There is nothing authentic about trying to be like someone else...and you will find that it won't last. ALWAYS BELIEVE in your abilities and your will to succeed for YOU! 

Check out this Dofitness video of the many moments shared and accomplished over the last year and a half...I cherish each moment and I am grateful to be apart of each person's fitness journey. Never stop believing and always shoot for the highest star...

Love Always,
Dofitness



Wednesday, November 28, 2012

Let's Hear It For DAILY GOALS


When we decide to get serious about working out...it is easy...it is new...it is fresh...we set goals and are so motivated to get started on our new exercise regimen. But unfortunately the initial part of that excitement will fade and you will find yourself trying to maintain or search for that initial feeling again. It is very difficult to continue to strive to be the best you can be when all of a sudden you find yourself dealing with your everyday life and obstacles, your time challenges, your lack of motivation, your decision making (should I work out or should I go to happy hour), etc. Maintaining your exercise regimen and staying on track is the most difficult part of your fitness plan...HANDS DOWN.

You need that edge that puts you back on track and puts you ahead of the rest. I have always been a believer of tracking your workouts because you are able to see what you did the week before. It allows you to see the increase in your strength (progression). It helps you stay motivated by writing down what you accomplished for that day or for that week,...etc. In fact, by keeping track of your progress, it helps you pay closer attention to all the elements that make you the athlete you strive to be (remember, I believe everyone is an athlete...you just need to find it within yourself).

Most people have long-term and of course short-term goals, but how about setting DAILY GOALS...SET A GOAL EACH DAY. Daily goals will help you stay accountable and help drive you to stay on track. I believe that daily goals will help you reach your long-term goals easier and possibly faster than you anticipated.
Dofitness Side Note: These are YOUR DAILY GOALS...you can set them up however you want...that is the beauty of life and self. BE CREATIVE  AND HAVE FUN WITH YOUR DAILY GOALS. 

I feel that over time you will learn more about your body and how it reacts to certain changes in your workout, diet, and daily activity than you ever thought possible. So GO FOR IT! Try setting daily goals for yourself and enjoy the process and experience each day of UNDERSTANDING YOUR BODY AND YOUR SELF.

IMPROVE OVERCOME SUCCEED


Unfortunately, getting injured is part of life for any hard-training athlete. It's inevitable at some point during your career in the gym. But it is how you handle the injury that determines the outcome and how quickly you recover or heal. First, follow the RICE  principal of REST, ICE, COMPRESSION, and ELEVATION for the first week after an injury occurs and eat PLENTY OF GOOD NUTRIENT-RICH FOODS. You must consume extra protein, Vitamin C and Zinc to help speed recovery.

Try taking a Glucosamine supplement. Glucosamine helps repair connective tissue and will shorten your time away from the gym. Make sure to maintain your weight while recuperating...doing so will change your metabolism and slow down your healing abilities. Remember, it is always about the little things you do that will help you improve, overcome, and succeed. :)

Tuesday, November 27, 2012

STRONG IS THE NEW BEAUTIFUL EXTENDED VIDEO



Set a goal, visualize it and see yourself accomplishing that goal and doing whatever it takes to master it. Create your drive and your determination to turn it into reality. Always strive and don't ever look back. Look at what you have accomplished and what you will continue to accomplish. Keep moving forward. You are the captain of your mission...the person in the driver's seat. ALWAYS BELIEVE IN YOURSELF.

Always,
Dofitness


Monday, November 26, 2012

Strong Is The New Beautiful


I Play Like A Girl!!!! That Is Why I Am Faster, Stronger, And Better. 

For All Female Athletes- Be Proud Of Yourself For Kicking Butt Each And Every Day...Everyday You Train, Practice, Perform, And Play. Never Underestimate Your Potential...Never Give Up! Write Your Story Through Your Experiences...Everyone Has One. Each Is Special, Each Is Unique.

Love Always,
Dofitness



Saturday, November 24, 2012

True Determination Wins At All Costs





Each moment is a point of power. You can continue to choose what you have already chosen or you can choose to choose again. :) So always be committed. Remember breakdowns lead to breakthroughs...Just be committed and know that it works if you WORK IT.

Friday, November 23, 2012

THE CHRON- GO HARD AND FLEX





Succeed because you are willing to do the things others are not. Fight against the odds and sacrifice. Be motivated with accomplishment. Never stop getting better...Never give up. The only chances you get are the ones you make YOURSELF.

SO GO HARD AND BRING OUT THE BEST YOU.
Love,
Dofitness

Thursday, November 15, 2012

DOFITNESS SPORTS-SPECIFIC TRAINING

For the "Tough Athlete" who is going to do whatever it takes to be the best they can be. Dofitness incorporates strength, conditioning, and a little special special to help mold competitive athletes into the overall package. This type of training is hardcore and will push you to limits you never thought were possible. Be ready to bring out the warrior inside of you. 

Dofitness Sport-Specific Training will target overall strength, explosive power, advanced level endurance, foot speed, hand speed, vertical jump, focus, pushing your limits, sprint times, mental toughness, exhaustion drills, specific drills that go hand-in-hand with your sport, indoor and outdoor training that incorporates all styles of training. Do you have what it takes to become the best athlete you can be? OF COURSE YOU DO...YOU JUST NEED TO BELIEVE YOU DO! :)

Dofitness Sports-Specific Training

Sunday, November 11, 2012

BEST Break Dancer Ever!


I did a blog entry back in September 2012 about an inspiring guy who was born with polio and has been considered one of the best break dancer ever. Here is a recap about a guy named B-boy Junior, whose real name is Bosila Banya. He was born in Zaire, Central Africa and was born with polio. Polio (poliomyelitis) is a viral illness that damages nerves that control muscles, resulting in muscle weakness. In severe illnesses, a person can lose the ability to move both arms and legs (paralysis) and may be unable to breathe without help.

As a child, he always was on his hands performing tricks to impress friends and family. He moved to France when he was 5 and in 1997 he saw a TV show about break dancing. It was then that he realized that was what he wanted to do. Even though B-boy Junior's leg has polio, he pursued break dancing with dedication and was mentored by Jeff and Rudy (Top-Notch Break dancers). In 2001, he joined the wanted posse crew that soon gained popularity around the world.

He has since then won many battles and is considered to be the be the best break dancer in the world. He has accomplished his goal and dream of break dancing despite his handicap. Anyone has the ability to being the best that they can be...everyone is challenged in different ways. It is up to YOU to do what you want to do. Believe in YOU and your dreams. Don't ever give up on YOU. With hard work, dedication, determination anything is possible. So my challenge to YOU is to do something you have always wanted to do and DO IT! 

Check out this video of B-boy Junior and see the amazing strength and power he shows doing something he loves to do...BREAK DANCE! Hope you enjoy.


Friday, November 9, 2012

Tips For Flexibility Training


When it comes to "The Big Three" of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. 

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. 

How can you include an effective flexibility workout in your fitness program? Here are some guidelines: 


1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience.


2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). 


3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training. 


4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions. 

5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. 

6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this. 

7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching. 

8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness. 

9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. 

10. Do It Consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated practitioners of regular stretching!  :)

Thursday, November 8, 2012

Embrace The Three C's


Embrace the three C's in order to thrive and maintain good physical and mental health.  
The first C stands for CHALLENGE! 
First, understand that change is inevitable and important part of life.  This transition gives you a chance to develop new strengths. 

The second C stands for COMMITMENT!
Next, this is a measure of meaning. When your life has meaning, you are more likely to make a commitment to the things that matter.

The third C stands for CONTROL!
Finally, focus on what you could do to improve your circumstances. For example, even if you have no control over whether you have a job tomorrow, for instance, you can still control the quality of your work today or what you eat and whether you exercise.

Wednesday, October 31, 2012

The Mass Effect



Note: You can turn on music by clicking the speaker button on the top right-hand corner. This is a gif file....it will just keep going and going...and going and going. Hope you enjoy.

Saturday, October 27, 2012

STATE OF THE ART Customized Training Station

Entrance of Strength/Force/Power. A Couple Of Exercises Performed On The New Dofitness Multi-Training Station. Two Forces Becoming One Inter-Connected Process. Combined Forces of Strength And Beauty...Mind And Body- Through Each Other Promising To Transform. A Strength Training Realm.

Monday, October 22, 2012

Random Thoughts From My Heart


I just want to share some random thoughts from my heart and I believe they could apply to everyone.

THE PEOPLE THAT ARE THE HARDEST TO LOVE, ARE THE ONES THAT NEED IT THE MOST. Now wait...before you continue reading on. Really think about that statement. Think about how this applies to you and your life. Really think about it and go deep with your thoughts.

I think this is such a true statement and I keep it very close to my spirit...I believe that you must continue to love and to never give up on someone who struggles and is in your life. To me, they are in my life for a reason...and there is meaning behind that reason. Yes, you may find yourself trying and trying and feeling as if you are at a stand still...but in reality, you are giving them small tokens, gifts of hope, faith, and love. So never give up on them..keep fighting because I believe that it becomes a life experience for them but also for YOU. I think that when things are tough and challenging (and this applies to everything in your life), you find a way to make it happen. You do whatever it takes to see it through. I believe that you discover what truly is inside you...what you are able to provide for someone...but most importantly living with a true HEART! We shouldn't take for granted what we are capable of giving others...EVERYONE HAS THIS GIFT. YOU MUST FIND IT WITHIN.

FINDING ANSWERS WITHIN. We all hold the key...our key. We must look within ourselves to solve issues in our everyday life. Have faith with what is inside you and don't take for granted what you can do. We should never stop discovering what we are, what we can do, and where we can go. Each experience (good or bad) is a stepping stone for discovering our true self.

YOUR JOURNEY is your ticket...you are never sure what you will find. Just have the faith and the strength to never stop moving forward. A journey is what brings us happiness...not the destination.

Make every move about the move...LIVE FOR THE MOMENT. Each moment must be cherished and not taken for granted. Each moment is now...each moment is POWERFUL! 

So I Ask You These Powerful Questions:
WHERE ARE YOU? Answer is HERE.
WHAT ARE YOU? Answer is THIS MOMENT!

A Lesson In Heart



Overcoming obstacles- "Obstacles cannot crush me; every obstacle yields to stern resolve."
-Leonardo da Vinci

I remember my first year in college as if it were yesterday...the unexpected was probably the hardest for me, but I was excited for the challenge. Here I was...very far away from home...not knowing anyone...playing basketball with strangers...having no time to breath but to play and learn the life of a college athlete. I can tell you it was quite an experience, one that I would never trade for anything. I learned a lot about myself in the four years of my college experience...discovering that I could overcome challenges/obstacles, as long as I didn't give up...believing that those challenges would turn out okay.

I remember in my sophomore year of college, my mom sent me, "A 3rd Serving of Chicken Soup for the Soul." She wrote a wonderful message in the flap of the book...saying to never give up on my dream, that all of us deal with tough situations, that it is what you do about those tough situations that matter, to be strong and to embrace both the good and the bad in order to learn and discover what truly lives inside you. I would like to share a short story from the book that helped me overcome and embrace...a story that I keep close to my heart.

A short story by Stan Frager

A lesson in "heart" is my little 10-year-old daughter, Sarah, who was born with a muscle missing in her foot and wears a brace all the time. She came home one beautiful spring day to tell me she had competed in "field day"-that's where they have lots of races and other competitive events.

Because of her leg support, my mind raced as I tried to think of words of encouragement for my Sarah, things I could say to her about not letting this get her down-things I have heard many famous coaches tell the players when they were faced with defeat-but before I could get a word out, she looked up and said, "Daddy, I won two of the races!"

I couldn't believe it! And then Sarah said, "I had an advantage."

Ahh. I knew it. I thought she must have been given a head start...some kind of physical advantage. But again, before I could say anything, she said, "Daddy, I didn't get a head start...my advantage was I had to try harder!"

That's heart! That's my Sarah.

Canfield, Jack. Hansen, M. Chicken Soup For The Soul. Pg.262.

SUBCONSCIOUS MIND


"Recognizing the influence of my subconscious mind over my power of will, I shall take care to submit to it a clear and definite picture of my major purpose in life and all minor purposes leading to my major purpose, AND I SHALL KEEP THIS PICTURE CONSTANTLY BEFORE MY SUBCONSCIOUS MIND BY REPEATING IT DAILY!!!!"  -Bruce Lee

Apply this to your everyday world.

Sunday, October 21, 2012

Listen To The Facts


Do You Need Carbs in Your Diet?

Well...well...well...as a trainer this seems to be the question I here over and over again. Many times I come across people struggling with eating too many bad carbs at one time. While others are afraid of eating carbs all together. We all need to understand that carbs are so important in maintaining our overall health and fitness level.

First, we know that cutting carbs from your eating plan will help you lose weight, but we must also consider the flip side. Understand that your muscles use carbs for fuel whenever you train above 65 percent of maximum capacity. Also, carbohydrates are the MOST IMPORTANT FUEL FOR THE BRAIN AND NERVOUS SYSTEM. Cutting carbs will help you lose body fat, but you need them for high-intensity training. More than 50 years of research shows that athletes involved in heavy training perform better if they have carbs available in their diets.

So the answer is YES! Keep those carbs in your diet. You may want to lower your carbs on the days you don't train or on your light training days. You want to take in more carbs in the morning and start to taper them down after 2 p.m. Most importantly, you want to think of carbs as your friend...here to help you become better!

HONEY, I SHRUNK MY GUT


TIME IS ALWAYS TO BLAME FOR NOT EATING BREAKFAST.  BEFORE WORK, MANY PEOPLE HAVE TO GET THE KIDS READY FOR SCHOOL, TAKE A SHOWER, MAKE SURE YOU HAVE THEIR LUNCHES READY, ETC. AND SO THE RESULT IS THAT MANY OF US WILL TREAT BREAKFAST AS A LUXURY--SOMETHING THAT WE DO ONLY IF WE HAVE TIME!

LISTEN UP! THERE IS NOTHING GOOD THAT COMES OUT OF SKIPPING BREAKFAST. WITHOUT BREAKFAST, YOU'RE OPERATING ON RESERVES, PUTTING YOUR BODY IN A PSEUDO STARVATION MODE THAT TELLS YOUR BODY'S METABOLISM TO SLOW DOWN AND PROTECT YOU. 

SOLUTION: YOU NEED TO EAT! AND EAT HEARTILY.
BELOW IS A RECIPE THAT YOU CAN ZIP THROUGH FASTER THAN YOU CAN IMAGINE.

GREAT ADVICE TO TAKE TO HEART: WHAT YOU EAT THE FIRST HOUR YOU'RE AWAKE WILL HAVE A HUGE EFFECT ON WHAT YOU EAT FOR THE NEXT 16 OR 17. 
ALWAYS START YOUR DAY STRONG. BELIEVE THAT IF EVERY DAY OF GOOD EATING IS A RACE, THEN HOW WELL YOU START DETERMINES HOW WELL YOU FINISH!

1 cup 1% milk
3/4 cup plain instant oatmeal
1/2 cup blue or blackberries
1 tablespoon chopped walnuts or pecans
1 teaspoon honey
1 teaspoon ground flaxseed
Dash of cinnamon

*Mix all the ingredients in a microwave-safe bowl and cook for 2 minutes.
Per serving: 459 calories
19 grams of protein
70 grams of carbohydrates
9 grams of fat (2g saturated)
9 grams of fiber
132 mg of sodium

Zinczenko, D. The Abs Diet. Pgs. 80-81.

Friday, October 19, 2012

Send Me To Sleep


One of the most frequent questions I am asked is what can I eat if I get hungry in the middle of the night. The best thing to do is to try to get back to bed without eating anything...that way you don't form a bad habit or a routine for your body. Another option would be a small protein shake. The key is to do as little harm as possible and get back to bed.

Did you know that milk, oatmeal, and bananas contain trace amounts of melatonin, the send-me-to-sleep hormone. So another option could be a small combination of these three ingredients. A packet of oatmeal with milk topped off with a slice of banana. Make sure you stay focused and only eat in the late evening if you are hungry.

Thursday, October 11, 2012

DOFITNESS TRAINING STATION

TWO INTERLOCKING PARTS OF ONE WHOLE...
TWO FORCES PAIRED LIKE SOUND AND ECHO...
LIKE LIGHT AND SHADOW.


ONE INTERCONNECTED PROCESS

Tuesday, October 9, 2012

The Importance Of Stretching


I can not stress enough the importance of stretching. I have seen many people suffer from neck pain, back pain, and knee issues. This is partly due to the lack of strength in the muscle and the lack of flexibility people suffer from.

It is important to include a stretching routine in your daily regimen. You may want to break it up by doing part of your stretching in the morning and the second part in the evening.

When people complain about lower back pain, they often suffer from tight hamstrings. When your hamstrings are tight this places alot of pressure in your lower back and in your knees. These parts of your body have to compensate for the lack of flexibility in the hamstrings.

Below, are a couple of stretches you may want to try before or after you workout, in the morning or in the evening before you go to bed. These stretches will help you with your daily routine and with progress in your fitness regimen.



    Hamstring Stretch

    Benefits: A great leg muscle stretching exercise with no back strain.

    Instructions:
    *Place the butt up against the wall or door jam.
    *Put the leg vertical and straight up the wall or door jam.
    *More Advanced - Flex the toes back toward your chin.



    Hip / Piriformis Stretch

    Benefits: Greatly enhances the ability to swing the club. If this area is tight, it will restrict hip turn.

    Instructions:
    *Lay on the back and pull the knee of one leg to the chest.
    *The opposite leg crosses placing the heel/ankle on the knee.



    Cobra Stretch

    Benefits: Classic stretch for keeping the whole spinal area limber and flexible. Also flexes the quads and buttocks.

    Instructions:
    *Lay flat on your stomach with tops of the feet flat on the ground and touching.
    *While lifting up with the lower back, keep the palms down on the floor.
    *Work the shoulders back toward the heels.
    *Do the stretch till the neck feels as "long" as possible.

Trust Your Happiness


Do you, somewhere in the dark recesses of your heart, believe that you don't deserve to be happy? When you are thinking of this question, be honest with yourself. Or that you can't trust happiness because the universe is an unfriendly place out to get you? Is it difficult for you to appreciate what you have because you are afraid of losing it?

The truth is that no one deserves to be happy more than you. And believe it or not, happiness is available to each of us in every single moment, no matter what is happening, if we just make a commitment to it over and over again. Allow yourself to trust in happiness and you will experience an ever flowing stream.

Ryan, M.J. Instant Health and Happiness. Pg. 273.
Always Thinking Of You Mom :)

It Doesn't Have To Be Hard


Where did so many of us get the idea if we are too happy, something terrible is going to happen? We can't enjoy ourselves, can't let out guard down because we think that being hyper vigilant will protect us. It's magical thinking to believe that we can ward off disaster by not being too happy.

As the great philosopher Epictetus reminds us, "When considering the future, remember that all situations unfold as they do regardless of how we feel about them." We can exercise caution and care, we can plan and scheme, but to a great extent, life unfolds on a grander scale than all our scheming. Worry will do nothing to change the outcome.

It doesn't have to be hard. It's OK if it is easy.

Ryan, M.J. Instant Health and Happiness. Pg. 315.

You Are Not Alone


IN MANY INSTANCES, SEVERAL OF US MAY THINK WE ARE ALONE IN THIS EVER FAST PACE WORLD. AT TIMES, THAT THINGS SEEM IMPOSSIBLE AND HARD TO HANDLE. UNDERSTAND THAT NONE OF US CAN MAKE IT IN LIFE, AT LEAST NOT HAPPILY, COMPLETELY ON OUR OWN. WE ARE SOCIAL CREATURES DESIGNED TO GIVE AND RECEIVE SUPPORT. IN THIS MOMENT, WHAT DO YOU NEED HELP WITH IN ORDER TO INCREASE YOUR HAPPINESS? IS IT HOUSEWORK HELP? HELP MEETING A DEADLINE? ADVICE FOR FINDING A NEW CAREER?

WE MAKE OURSELVES MISERABLE BY TRYING TO DO IT ALL ALONE. AND WE DRIVE OURSELVES AND OTHERS CRAZY BY ASSUMING THEY SHOULD AUTOMATICALLY KNOW WHAT WE NEED WITHOUT OUR HAVING TO ASK FOR IT. OR WE DON'T WANT TO BURDEN ANYONE WITH OUR PROBLEMS. UNDERSTAND THAT THE PEOPLE CLOSEST TO YOU ARE ALWAYS THERE FOR YOU NO MATTER WHAT! OUR PURPOSE IN LIFE IS TO HELP AND LOVE PEOPLE...WE LEARN FROM EACH OTHER AND THROUGH OUR EXPERIENCES.

Ryan, M.J. Instant Health And Happiness. Pg. 96.

Monday, October 8, 2012

Why Do Cardio On An Empty Stomach?


1. When you wake up in the morning, you have already fasted for 8-12 hours. Your body’s store of glycogen is depleted and you have the ability to burn more fat when glycogen is low.

2. If you eat before cardio, your body will work with what you just ate instead of relying on stored body fat.

3. Eating creates a release of insulin. Insulin gets in the way of the mobilization of body fat. In the morning, less insulin is present, so again, you are using stored body fat for fuel.

4. You are less likely to blow off cardio if you do it right away. When the day is over, you might use the “I am too tired” excuse.

5. Morning cardio gets you going. You will be energized and ready for your day.

If your goal is to decrease your body fat, doing your cardio, first thing in the morning gives you the greatest return for your work. So what are you waiting for...commit to getting up early (say 5a-6a) before work and do some cardio. You will be amazed on how good you will feel throughout your day.

You Can Master Anything



You will find that there may be a time where you will not be able to perform a certain exercise. It takes a lot of patience and hard work to master any advanced exercise. You must believe that with practice and determination you will achieve that exercise in time. NEVER GIVE UP! NEVER SELL YOURSELF SHORT! 

As a trainer, I have heard so many people say I can never do that or I don't have an athletic body to do that exercise or that exercise is impossible for me. ALL THOSE STATEMENTS ARE WRONG! I believe that EVERYBODY has the potential to do ANYTHING! YOU JUST HAVE TO WANT IT! YOU MUST BELIEVE THAT WITH PRACTICE AND HARD WORK, YOU WILL MASTER ANYTHING!

The concept of motivation will help you to do better and to strive to perform any advanced exercise. Refuse to believe that you are incapable of anything. YOU ARE CAPABLE- the ability to overcome extreme physical obstacles. And of course my favorite concept, intensity allows you to accomplish many difficult goals that were previously out of your reach. DO NOT VIEW ANYTHING AS IMPOSSIBLE. 

Open Your Mind To Every Possibility




I think that it is so important that you refuse to allow yourself to have low expectations about what you are capable of doing, creating, and knowing. It is important that you understand what really lives inside you. It is like an imaginary candle flame within you that burns so brightly REGARDLESS of what goes before you. And it's this inner flame that represents the idea that you are capable of manifesting miracles in your life.

We have all had our share of experiences were we had to overcome something that was considered impossible or some type of spontaneous healing. It is through these experiences that each of us at one point or time end up going through a complete reversal of personality. It is important to understand that we must have a sense of self. A mind that is open to everything , which means being peaceful, radiating love, practicing forgiveness, being generous, respecting all life, and MOST IMPORTANTLY, visualizing yourself as capable of doing anything that you can conceive of in your MIND and HEART.

We all have this unique gift that lives inside each and every one of us. We possess so much strength and the beauty of miracles is all around us, BUT we must truly believe and know it within ourselves. It is important that you understand that what you think about expands ("As a man thinketh, so is he"). If your thoughts are filled with doubt and your mind is closed, unfortunately you will of necessity act upon those closed-minded doubts. BUT, if you should decide to have a mind that is open to everything, then you will act upon that inner energy, and you'll be the creator as well as the recipient of MIRACLES wherever you are.

In order to grow and have an open mind to EVERYTHING, you must open yourself up to the spiritual ideas of all people, and listen with an open mind to crazy schemes and ideas that at first seem to be outrageous. If someone suggests that natural herbs can lower cholesterol or that levitation is possible, IT IS OKAY TO LISTEN AND BE CURIOUS. Most of us must let go of attachments to what we have been trained to believe. Open your mind to all possibilities , because whether you believe something is possible or impossible, EITHER WAY YOU WILL BE RIGHT. That is what is so SPECIAL! It is your agreement with reality and all that is possible that determines what you'll become. If you are convinced that you will never lose those 10 pounds of weight or you will never become that fit person who will run that marathon, you will act upon that inner conviction that prevents you from manifesting what you would really like to do.

So have fun with an open mind and believe that anything and everything is possible. Never close yourself off to the possibilities of what this life can offer you or what you can do for this life. Understand that what you do with your life or how you want to perceive it is your choice. But I believe that if you choose to open your mind to everything in life, you will be granted the miracle of opportunities.


"I'm passionately involved in life: I love its change, its color, its movement. To be alive, to be able to see, to walk, to have houses, music, paintings-it's all a miracle."
-Arthur Rubinstein


Dyer, Wayne. Secrets for Success& Inner Peace. p.11-13.

Sunday, October 7, 2012

Smile Now Cry Later



SMILE NOW CRY LATER… 

Smile- To Act Happy When Everyone Is Around You.
Cry- When You Are All Alone.
Smile- To Put On A Brave Face Each And Every Day.
Cry- It Hurts So Bad...Deep Inside Nobody Knows.
Smile- You Are Trying To Do The Best You Can And You Are Not Giving Up.
Cry- To Have To Fight Day In And Day Out.
Smile- To Have Positive Thoughts For The First Time In A Long Time.
Cry- It Is Still Too Hard To See With All This Pain Deep Within You.

Smile Now Cry Later…Is What Life Is All About. Holding onto life tightly and afraid to let go. Life is short and is full of grief and pain. To put a smiling face on and face what needs to be done and at the same time face your truth- the battle cry and confusion of your unknown. Find out for yourself what is true, so that you are able to face the world with the ability to understand yourself and your purpose in this world.

Pleasure and Pain Exist For The Other. Instead Of Opposites, They Are Complementaries And Each Is A Function Of The Other. If You Had Not Felt Pain, How Can You Distinguish Pleasure?

To Be Whole, Let Yourself Break. To Expand, You Must Shrink. To Strengthen, You Must First Weaken. To Raise Up, You Must Be Knocked Down. You Win By Losing. You Lose By Winning. You Smile By Crying. You Cry By Smiling. 

STAY STRONG!!!

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