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.

Thursday, May 31, 2012

No Excuses-Endless Options Of Training

"The potential of the average person is like a huge ocean unsailed, a new continent unexplored, a world of possibilities waiting to be released and channeled toward some great good." - Brian Tracy

Please take this quote seriously and really believe in it...keep it close to your heart. Each and every one of you has that potential to go all the way. You must believe in that potential and put forth that effort in wanting to succeed. I BELIEVE IN YOU!

I had a couple of requests today on what exercises you can do when training outside the gym and/or training on the road. This is actually a very good topic and a highly requested one. In many instances, I have had several clients tell me that they just couldn't workout when they went on vacation because there wasn't a gym in the hotel or that they had the time when they traveled but just didn't know what they should do for their workout. YOU HAVE ENDLESS OPTIONS OF TRAINING! AREN'T YOU SO EXCITED, I KNOW THAT I AM. I AM EXCITED FOR YOU!

First, you must understand the effectiveness of bodyweight exercises. I hear so many people say you just can't get a good workout with bodyweight exercises or I don't feel like my body is working so hard when I do bodyweight exercises! That is an IGNORANT WAY OF THINKING!

Bodyweight exercises are effective if they are done correctly and can deliver the results when the need for equipment is unavailable. I do also suggest that when you are traveling take a jump rope and a resistance cable, which are two pieces of equipment that are easy and light-weight to pack. You can use these two pieces of equipment to make a solid intense workout for 30 minutes. Creativity is important when designing a workout on the road. Each round should include a strength exercise, endurance exercise, and a power exercise (which involves upper and/or lower body plyometrics).

SAMPLE WORKOUT:
*GOAL: TRY TO COMPLETE THIS WORKOUT WITHOUT RESTING
1. Sit-ups- 25 times + Core Plank- 1 minute
2. Push-ups- 20 times + Superman/woman lifts- 45 seconds
3. One Crunch + One Sit-up- 25 times + Core Plank- 1 min 30 sec
4. Two-Motion Push-ups (2=1) + Superman/woman Hold- 45 seconds
5. Jumping Jacks in Place- 100 times + Squats- as many as you can do in 2 min.
6. Squat Jumps- 25 times + Walking Lunges- as many as you can do in 2 min
7. Split Squat Jumps- 20 times each leg + Two-Motion Squats (2=1)- same as above
8. Burpees or Mountain Climbers- 30 sec + Wall Sit- 2 min
9. Sit-up Twist/Twist- 25 times + Finger-Facing Push-ups- 20 times + Core Plank- 1min
10. One Crunch + One Sit-up Twist/Twist (2=1)- 25 times +
2-motion Finger-Facing Push-ups (2=1)- 20 + Core Plank- 1 min

DONE! YOU DID IT! WAY TO GO!
As you can see, after doing this workout, your body is fatigued and your heart rate is up. Key points to remember- use full range of motion on all exercises, make sure you are contracting the right muscle groups at the right time, add resistance in your mind on both the positive and the negative for each exercise, stabilize from your core at all times.
And most importantly, FUEL YOUR TRAINING WITH INTENSITY. CHALLENGE YOURSELF AND DON'T GIVE IN TO FAILURE.

YOU ARE WHAT YOU DO!

Russian Twists With Power Ropes

Find Your Color



Can you guess what colors you should surround yourself with? First color up is the bright and beautiful ORANGE. Orange promotes optimism, enthusiasm, and happiness. Color therapy is the use of colors to promote emotional well-being. Many have used this technique in recent decades and many psychologists have devised tests to demonstrate that color does influence how we feel...and even how fast we eat. Another color you may want to surround yourself with is RED. Red can help overcome depression and give you a boost of intensity when working out.

So buy an orange flower or wear a red shirt and see the positive effects these two colors have on you. You may also find that you react to other colors that can be positive for you! Find YOUR COLOR and EMBRACE IT!

Ryan, M.J. Instant Health and Happiness Boosters. 2000. Pg. 155.

Carrots, Eggs, And Coffee

A young woman went to her mother and told her about her life and how things were so hard for her. She did not know how she was going to make it and wanted to give up. She was tired of fighting and struggling. It seemed as one problem was solved, a new one arose.

Her mother took her to the kitchen. She filled three pots with water and placed each on a high fire. Soon the pots came to boil. In the first she placed carrots, in the second she placed eggs, and in the last she placed ground coffee beans. She let them sit and boil; without saying a word.

In about twenty minutes she turned off the burners. She fished the carrots out and placed them in a bowl. She pulled the eggs out and placed them in a bowl. The she ladled the coffee out and placed it in a bowl. Turning to her daughter, she asked, 'Tell me what you see?' 'Carrots, eggs, and coffee,' she replied.

Her mother brought her closer and asked her to feel the carrots. She did and noted that they were soft. The mother then asked the daughter to take an egg and break it. After pulling off the shell, she observed the hard boiled egg.

Finally, the mother asked the daughter to sip the coffee. The daughter smiled as she tasted its rich aroma. The daughter then asked, 'What does it mean, mother?' Her mother explained that each of these objects had faced the same adversity: boiling water. Each reacted differently.

The carrot went in strong, hard, and unrelenting. However, after being subjected to the boiling water, it softened and became weak. The egg had been fragile. Its thin outer shell had protected its liquid interior, but after sitting through the boiling water, its inside became hardened. The ground coffee beans were unique, however. After they were in boiling water, they had changed the water.

'Which are you?' she asked her daughter. 'When adversity knocks on your door, how do you respond? Are you a carrot, an egg or a coffee bean?'

Think of this: Which am I? Am I the carrot that seems strong, but with pain and adversity do I wilt and become soft and lose my strength? Am I the egg that starts with a malleable heart, but changes with heat? Did I have a fluid spirit, but after a death, a breakup, a financial hardship or some other trial, have I become hardened and stiff? Does my shell look the same, but on the inside am I bitter and tough with a stiff spirit and hardened heart? Or am I like the coffee bean? The bean actually changes the hot water, the very circumstance that brings the pain. When the water gets hot, it releases the fragrance and flavor. If you are like the bean, when things are at their worst, you get better and change the situation around you. When the hour is the darkest and trials are their greatest do you elevate yourself to another level. How do you handle adversity? Are you a carrot, an egg, or a coffee bean?

Take Control Of Roadblocks Part One

Many face roadblocks in their training. They will have an urge to turn back around as they are going to the gym or cut their run short when they should be running 18 miles. These roadblocks come in all forms...lack of motivation, time constraints, too tired, stressed out, or to hungry to train or run. Here are some remedies to overcome the roadblocks that may stand in your way.

Everyone knows there are many challenges of training and running in the pre-dawn hours. So many people struggle with being too sleepy. "This occurs because body temperature and heart rate dip to their lowest point at this time. And in the presence of light, body temperature and heart-rate increase, which makes it easier to be active," says exercise physiologist Julia Moffitt, Ph.D., assistant professor of physiology and pharmacology at Des Moines University. But did you know that the carbohydrates IN YOUR LAST MEAL play a role, too. The night before you run, if you skipped dinner or ate fast-digesting carbs like rice, bead, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up.


SO HERE IS YOUR WEAPON: Prep for an early-morning run or train the night before. Eat slow-digesting carbs like broccoli, beans, and lentils. Set your automatic coffeemaker to brew before you wake. "Caffeine can help stimulate your arousal system and get you ready to run," Moffitt says. Don't forget to get enough sleep. If you're constantly waking up feeling exhausted, it's a sign you aren't getting enough z's. You should turn off the TV and the computer at least 30 minutes before you hit the sack. Also make sure you have blacked out your windows-the absence of light boosts production of melatonin, a natural hormone that makes you feel sleepy.


Hopefully, you can apply these tips to overcoming the obstacle of fatigue when running/training in the early morning hours. Be sure to tune in for other annoying roadblocks when you are running/training and how to overcome them. HAPPY TRAINING!
Woman Runner Cinespinner from RevelSports.com

Runners World. March 2010. Pg. 42.

Wednesday, May 30, 2012

DOFITNESS JUNE TOUGH BODIES



DESCRIPTION: This is a four week beginner/moderate level boot camp training
program that is a fun and unique way to get in incredible shape. Tough Bodies
uses a combination of old school and new/unusual methods of training to get the
results desired. In this boot camp it will not be uncommon to see tires, ropes, chains,
sledgehammers, sleds, kettlebells, slosh pipes, bulgarian bags and many more unorthodox tools in. Achieve your goals, surpass your expectations, and be prepared to take yourself to ALL LEVELS OF FITNESS. The time is now...It is time to begin your journey. IT IS YOUR CHOICE.The journey of discovering what is within YOU. The journey of knowing that you CAN DO IT. The journey of being YOU. The journey of working hard. FEEL THE BURN! FEEL THAT PAIN. It is supposed to hurt, if it doesn't hurt PUSH HARDER. If it hurts, EMBRACE IT. Feel that pain every time you train...it is not your enemy, it is your best friend. Know that what you are doing is going to help you get closer to your destination. Be unbreakable... discover your mental toughness. TRULY ONLY THE STRONGEST AND TOUGHEST WILL GO THE DISTANCE AND WILL GET TO THE FINISH LINE....AND THAT IS YOU!

DAYS & TIMES:
Tuesdays and Thursdays- 8:30a-9:30a;
Fridays- 5:45a-7:00a or Saturdays- 9:30a-10:30a

(ONE TIME OFFER) SPECIAL PRICE:
$300.00- 12 Sessions
$180.00- 6 Sessions
Pay By Session- $35.00 per Boot Camp Class


To Sign Up or For More Information Contact dofitness@gmail.com

Let Nothing Stand Between You and Your Core

Strong Abs Can Help You Live Longer!
Facts:
1. Studies reveal that by developing a strong abdominal section, you'll reduce overall body fat and significantly cut the risk factors associated with heart disease, diabetes, and cancer-including colon, kidney, and breast cancers.
2. Abdominal strength offers protection to the rest of your body. A strong core improves the performance of your other muscles. Remember, the stronger your abs, the stronger you are-and the safer you are.
3. Abdominal fat leads to poor sleep. And we all know what poor sleep does to us overall. You feel sluggish and tired all day, so you turn to quick-energy junk food, which leads to more abdominal fat. Break the cycle and sleep easier by strengthening your midsection.
4. When you are doing any type of activity, your abdominal muscles help stabilize your body during start-and-stop movements. VERY IMPORTANT POINT: If you have weak abdominal muscles, your joints absorb all the force-putting far more pressure on them than they are built to withstand.
5. If you run, bike, golf, or just walk, your essential muscle group isn't your legs or your arms-IT IS YOUR CORE! Developing core strength gives you the power to perform. So if you're weak off your tennis serve, strong abs will improve that.
6. A flat stomach is the hallmark of people in control of their bodies...in control of their health and life. These people become the icons of strength and good health...they are telling the world they are disciplined, motivated, confident, and healthy.

Be Careful!!!!!!
Please be careful on how much alcohol you consume. It is okay to have one or two alcoholic drinks in your week, but there are many ways alcohol can get you into trouble. You must understand that alcohol adds empty calories to your daily eating regimen...these calories are known as empty because they don't actually make you full or decrease the amount of food you will eat. Liquor also makes you store fat, and the following pattern occurs once the alcohol enters your body.
***Your body sees alcohol as a poison and tries to get rid of it. So your liver stops processing all other calories until it has dealt with the alcohol. Anything you eat while you're drinking most likely will end up as fat. YIKES! SO BE CAREFUL...AND BE AWARE OF WHAT IS HAPPENING INSIDE YOUR BODY!

www.absdiet.com

Spray The Air And Find Your Peace

If the dark days of late fall are dragging you down, consider this little pick-me-up--an easy-to-make rose room spray. Besides being the scent of romance, rose (a symbol of the heart) is said to have antidepressant properties.

And don't forget, the fragrance and beauty of a rose is a reminder of the glory of PARADISE. 

Simply combine 4 drops of rose essential oil, 2 drops of bergamot essential oil, 2 drops of lavender, and 1 cup of water. Place in small plastic spray bottle, shake well, and spray the room.
Ryan, M.J. Instant Health and Happiness. Pg. 338
Lots of Love Mama!

Who Are You

How do you define yourself? I want you to take some time and think about this question. Are you a person who refuses to accept limits? I was brought up to believe that you should never limit yourself no matter what the situation is. Always believe in yourself and your abilities to make your dreams come true. Understand that life is challenging and sometimes it takes more effort to make certain dreams come true...but through obstacles and challenges I believe you learn patience and strength. Through tough times, YOU EXPERIENCE...YOU ARE ABLE TO DEFINE YOURSELF. I try to challenge myself everyday...I think that it is important to challenge your willpower and your spirit, so you can understand what truly lives within you. I also believe that by doing this, you will not take things for granted and will appreciate everything that you confront in your life.

As a trainer, I try to tell my clients that you must always do the best that YOU can. Don't worry about the person next to you...worry about what you are capable of and how you can improve on becoming the best that you can. One of the things that my mom taught my sister and I is that you must always strive to improve. I believe that you never stop improving, and in order to grow and experience as a person you must strive and improve each and every day.

I leave you with this thought...If there is something YOU wish to achieve, you owe it to yourself to bust your ass until your dreams become reality. Believe in your strength and believe in your potential to be the best you can be. May all your wishes and dreams come true.

Tuesday, May 29, 2012

Power On

The Most Valuable Lesson

I can not stress the concept of practice...the more you practice the better you get. I am a big believer of practice and want to share this story with you. I hope that you discover the meaning behind it and apply it to your own journey.

John Erskine learned the most valuable lesson of his life when he was only fourteen years old. His piano teacher asked him, "How many times a week do you practice, and how long do you practice each time?"

He told her that he tried to practice once daily for an hour or more.

"Don't do that," she responded. "When you grow up, time won't come in long stretches. Practice in minutes, whenever you can find them-five or ten before school, after lunch, between chores. Spread your practice throughout the day, and music will become a part of your life."

Her advice obviously worked. Erskine became a concert pianist who performed with the New York Philharmonic, and he later served as president of the Julliard School of Music and director of the Metropolitan Opera Association. He also went on to teach literature at Columbia University and wrote more than forty-five books. His most famous work, The Private Life of Helen of Troy, was written as he commuted to Columbia.
Maxwell, John C. Success One Day At A Time. Pg. 73.

The Little Things That Make Up YOUR Big Picture

  • Pay Attention To All The Little Things In Your Daily Regimen...These Little Things Will Soon Make Up The Big Picture You Are Shooting For!!!!!
  • Below Are Some Tips To Incorporate In Your Daily Regimen...Give Your Body What It Needs!
  • Exercise is not enough. You must also include healthy eating habits.
  • Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing depression, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.
  • Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.
  • Don't waste your calories on drinks. Drink low-calorie or no calorie drinks instead (preferably water).
  • Try to take at least 20 minutes to complete a meal. This is how long it takes for your brain to recognize that your stomach is full.
  • Use a lot of spices and seasonings when cooking low-fat/low-calorie meals. They can make your meal taste so much better and therefore make you feel more satisfied.
  • Decrease your caffeine intake. Too much caffeine can decrease the burning of stored fat.
  • Consume at least 64 ounces of water per day, plus an additional 16 ounces for every hour of moderate-intensity exercise.
  • Each day fill a container(s) with your daily water supply so you'll always know how much you've drank and ensure you drink the required daily amount.

Monday, May 28, 2012

Healthy Smoothie Recipes

Everyone likes to drink whether it is beer, diet/regular sodas, or pre-sweetened iced teas. Many of us don't realize that some drinks can sabotage our eating regimen. But the right drinks can jump-start your metabolism. Below are some smoothie recipes that our versatile. For all recipes, first blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder, this will help break down the grainy powder and make sure it's evenly distributed. Next, add mushy ingredients, like precooked oatmeal and fruit , then add ice at the add. For a thicker shake, you can toss in more ice cubes. You will add volume without the calories.

Here is one for coffee drinkers...
THE CHOCOLATE LATTE
1/2 cup 1% chocolate milk
1/2 cup low-fat plain yogurt
1/2 banana
1 tablespoon peanut butter
1/2 teaspoon finely ground coffee
2 teaspoons chocolate whey protein powder
6 ice cubes

Makes 2 8-ounce servings
Per serving: 171 calories, 10g protein, 20g carbohydrates, 6g fat (2g saturated), 2g fiber, 116mg sodium

Here is one for almond lovers...
THE NUTTY PROFESSOR
1 cup 1% chocolate milk
2 tablespoon low-fat vanilla yogurt
1 tablespoon frozen orange juice concentrate
1/2 banana
1 tablespoon sliced almonds
2 teaspoons chocolate whey protein powder
2 teaspoons ground flaxseed
6 ice cubes

Makes 2 8-ounce servings
Per serving: 181 calories, 9g protein, 29g carbohydrates, 4g fat (1g saturated), 2g fiber, 107mg sodium

Here is one for those who love blueberries...
BLUE VELVET
1/2 cup 1% chocolate milk
1/2 cup low-fat vanilla yogurt
1/2 cup blueberries
2 teaspoons chocolate whey protein powder
2 teaspoons ground flaxseed
3 ice cubes

Makes 2 8-ounce servings
Per serving: 140 calories, 8g protein, 22g carbohydrates, 3g fat (1g saturated), 2g fiber, 92mg sodium


Zinczenko, David. Eat Right Every Time Guide. Pgs. 122, 128-129, 130-131, 134.

What To Do In Just Five Minutes


How ready are you to take on any challenges and obstacles that come your way? Do you believe in yourself? I hope you never stop trying and pushing to be the best you can be not only in the weight room but also in LIFE.

I want to discuss a couple of things you can do and the benefits it will have on you just by adding 5 minutes to your workout. Here are a couple of suggestions that you may want to choose from. 

The first on the list is to firm your belly. There's no rule that says you should work your abs only when you lift weights. I advise my clients to change things up sometimes. Hit abs as soon as you get done with your cardio or even in between your cardio session. 

Next on the list is burn an extra 50 calories. Try running, rowing, doing the elliptical or biking. 

Next, think about getting stronger all over. Do a minute of each of squats, push-ups, seated or bent-over rows, crunches and jumping jacks, without resting. 

Another option is to calm your mind. Breathe deeply and imagine inhaling energy and exhaling negativity. Try to banish any thoughts about work, family and your to-do list. 

Finally, get limber. I can not stress this enough! Take time to stretch the muscles you worked. Hold each stretch for no more than 30 seconds. Stretching gives your body time to slow down and bounce back from exercise.


Remember, it is the little things that make the difference. BE THE DIFFERENCE!
Shape. October 2006. Pg. 240.

Are you up for the DOFITNESS CHALLENGE GAME

Give it a try...
PUSH-UP LADDER DRILL-10x, 8x, 6x, 4x, 2x (Hold #10, #8, #6, #4, #2 for 10sec)
FEMALES: HOLD ON TOP POSITION OF YOUR PUSH-UP
MALES: HOLD ON BOTTOM POSITION OF YOUR PUSH-UP


**IN ORDER FOR YOU TO PASS THIS CHALLENGE, YOU MUST COMPLETE ALL SETS WITHOUT STOPPING. YOU ARE EITHER DOING A PUSH-UP/HOLDING PUSH-UP...PERIOD.


GO FOR IT! AND IF YOU ARE UNABLE TO COMPLETE THE CHALLENGE...KEEP WORKING HARD TO DEVELOP MUSCLE ENDURANCE AND STRENGTH...AND TRY IT AGAIN. NEVER GIVE UP! EVER! WITH LOVE DOFITNESS!


Make That Booty Burn

Commit To The Journey Of Fitness


"There are no shortcuts."
One morning a young man in his twenties came in & enrolled at the gym. Looking around, he saw an older man across the room, working out. His face and physique didn't seem to go together. His gray head was that of a well-kept septuagenarian, but his body seemed grafted on-impossibly young looking. In his sweatpants and tank shirts he exposed arms and shoulders revealed full, deeply defined muscles covered with smooth, tight skin. There wasn't an ounce of fat on him. Awestruck, the young man walked over to him and said, "You look great, how long have you been working out?" The old man gave him a fierce look and replied, "All my damned life-you're looking at a LIFETIME of working out!"

With the long-term pursuit of fitness, however, weight loss, or fat loss, takes care of itself-automatically. Again, to achieve it you must not pursue it! The object is not to lose weight but to become fit. You must commit yourself to the journey of fitness, which is going to bring you rewarding results for a lifetime. You must stop wanting immediate results or a quick turnaround.

It is all up to YOU. YOU are the one, YOU are the captain of your ship, YOU lead the way, but most importantly, YOU are the footprints that lead you on your journey.

Find Your Purpose

WILLPOWER
RECOGNIZING THAT THE POWER OF WILL IS THE SUPREME COURT OVER ALL DEPARTMENTS OF MY MIND, I WILL EXERCISE DAILY WHEN I NEED THE URGE TO ACT FOR ANY PURPOSE; AND I WILL FORM HABITS DESIGNED TO BRING THE POWER OF MY WILL INTO ACTION AT LEAST ONCE DAILY.
INSPIRING WORDS FROM BRUCE LEE

SO MY WORDS TO YOU ARE TO FIND YOUR WILL...FIND YOUR PURPOSE. BELIEVE IN IT...EXERCISE IT AND TAKE ACTION! DISCOVER EACH DAY HOW YOUR PURPOSE HELPS YOU AND SHAPES YOU. AND MAKE IT HAPPEN EACH DAY!
WITH LOVE...DOFITNESS


Give Your Body What It Deserves After A Hard Workout

One of the most frequent questions that I get asked is "What should I eat after I workout? Or why is a post workout meal so important?" The right post-workout meal will help you build lean muscle, repair your body, and ensure gains long after you've done your last rep.

ONE OF THE BEST DID YOU KNOW FACTS ABOUT YOUR POST WORKOUT MEAL IS THAT AFTER EXERCISE, MUNCH IMMEDIATELY--IDEALLY, WITHIN 30 MINUTES OF WORKING OUT--SO YOUR BODY DOESN'T BEGIN BREAKING DOWN MUSCLE TISSUE TO REPLENISH ITSELF.

Here is a list of good post workout foods you can choose from:
1. PB & J or Pasta- The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fit that formula.

2. Pork Tenderloin- Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

3. Pineapple and Papaya- Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion, but also have anti-inflammatory properties to speed up your post workout recovery.

4. Milk- The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? Because milk has more electrolytes and potassium. Also according to researchers at the University of Washington, 40 percentage more effective chocolate milk is at repairing muscles after a workout than plain milk.

5. Coffee- University of Georgia scientists revealed that taking a caffeine supplement (equal to 2 cups of coffee) after exercise reduces muscle soreness more than pain relievers. Caffeine blocks a chemical that activates pain receptors.

Do the little things such as eating a post-workout meal after each workout. Remember, you have a 30 to 40 minute window to put something in your system in order to rebuild, replenish, and repair. Give your body what it needs and your body will return the favor!
Zinczenko, David. Eat This Not That. Pg. 289.

Sunday, May 27, 2012

Endless Possibilities


"Some people go through life trying to find out what the world holds for them only find out too late that it's what they bring to the world that really counts."-Anne of Green Gables

One of the many concerns people face is not having enough time to workout or working long and odd hours, which prevents them from training...or maybe they find difficulties making time because of all the activities their children are involved in. Please know that if you can get to the gym and get a workout in that is great, but understand that you don't necessarily need to be in a gym to workout. You can workout anywhere...it comes down to you making that choice. For example, while your daughter is at ballet class, you could choose to walk around the block until she gets done or do a wall sit while all the other parents are sitting on chairs. I think one interesting thing you will find is that you will begin to make the others think about what THEY ARE NOT DOING. Don't be embarrassed or feel like a dork, but instead be an inspiration...feel like an example.


There are endless possibilities for you and I get so excited for you when I think about all the options you really have right at your fingertips. Every day is a new day. And you will always be challenged and will be faced with reasons to not exercise. With the number one reason of not having enough time to fit it in your daily agenda, but really it comes down to PLANNING your daily agenda. And like I have said before it is not about how long you workout but how effective you make yourself workout. Again, it is all up to you and you must commit to living an active life.


I believe you have the knowledge and the potential to work around all the obstacles that prevent you from working out. You must plan accordingly and have an alternate back up plan if something falls through. For instance, you plan to do your cardio training on Wednesday but your child is sick which prevents you from working out. There are so many things you can do at home while your child is napping or you could choose to get up 30 minutes earlier the following day to make up for the missed workout. Remember, you must sacrifice and know that this is going to help you all-around. Being active has so many benefits and will help you to be healthy and to stay healthy.

Many of us will commit to a plan to live an active life and will be successful, but there will always be things we face that will try to take us off our path. As a trainer, I have witnessed people and clients face a backslide. For instance, a meeting in the office made them miss their aerobic class and the next thing you know they haven't worked out in 5 days. This happens so often but be aware that you have the power to reverse any backslide. If you can reverse it in less than a week, your fitness level and weight won't suffer at all. It takes about two weeks before your body will actually lose what gains it has made through workouts. One thing that does concern me though is the psychological difficulties many face when they try to regain momentum. Many people will get frustrated and discouraged because they have lost their rhythm. 


Please, NO WORRIES...just get back on your path and think of all the benefits and changes you are making because you are working out. It is your life, your choice, your commitment to YOURSELF. You have what it takes to stay on your path! Remember...YOUR PATH!

An Indomitable Core

"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress." - Alfred A. Montapert

This quote hits it right on the horse's head! I see so many people making this mistake when training abs. They will do a sit-up so fast that they're not sure where they are feeling the burn. Or even with crunches, they will use so much momentum and speed that their ABS JUST DON'T GET IT. Unfortunately, they use other parts of their body such as back, neck, and hip flexors. They don't get or see the results they want and eventually give up and lose the motivation to train the core.

First off, you must understand your core and how it works. The core involves both your abdominals (which consists of four paired flat muscles) and lower back. Many people get confused about effective core training and the result is an overlooked lower back. This unfortunately develops an imbalance in strength and posture...and then comes INJURY!

Next, the core is the center of your universe. It is the link between your upper and your lower body. Your core provides stability, strength, power, improves coordination, speed, but most importantly protection from injury (especially lower back pain/injury).

Training your core has so many benefits, but it still seems to be an area people hate to train. Many people will spend only 5 minutes after their workout to train their abs (not their core). Some will refuse to train them all together and others will make arrangements to have surgery. NO! NO! NO!

The point is that you must remember your core is like any other body part, and it must be trained with INTENSITY...A REGULAR DOSE OF HARD WORK! THERE ARE NO SHORTCUTS TO A POWERFUL CORE!

Don't forget in order to train your core effectively...body position, form, and target- focus are key elements.
1. Make sure your body position is comfortable on the mat/bench/swiss ball
2. Make sure to find a breathing pattern that works for you
3. Make sure to locate the center of your core (belly-button area). Contract that area ten times before you get started. Make sure you are pushing your lower back down when you contract your belly button. THIS IS YOUR TARGET AREA!

Finally, consistency and variety are key elements to effective core training. Consistency will help with your progression and you will get closer to reaching your goals. Many make the mistake of limiting their core workouts to the same two to three movements. The core will have a tough time responding effectively so variety will help with progress, boredom, and motivation. So TRAIN HARD AND EFFECTIVE! Don't settle for anything else. YOU ARE WHAT YOU DO!

My challenge to you is to train your CORE: Four times this week. Write down your exercises and sets/reps. This will help keep you on track and you can refer to this tracking to see the progress you are making.

Blast Off- Cardio Challenge

"The very least you can do in your life is to figure out what you hope for. And the most you can do is live inside that hope. Not admire it from a distance but live right in it, under its roof."
-Barbara Kingsolver

Give this a try...Push! Push! Push! Challenge yourself because your mission is to burn fat and improve coordination by alternating between the two cardio exercises.
Goals:
*On the elliptical trainer- you are trying to shoot for 140-150 strides per minute. Work load is about 70 %. Ultimate Goal: 160-170 strides per minute
*On the jump-rope- 100 jumps per minute.
*Don't give in. Push yourself!

Warm-up- 3 min-start on elliptical- resistance 4
1) Elliptical- 3 min/Resistance- 5/Don't forget Your Strides Per Minute
2) Jump-Rope- 2 min/goal: 100 jumps per minute/no mess-up
3) Elliptical- 3 min/Resistance-5/Don't forget your Strides Per Minute
4) Jump-Rope- 2 min/same as above
5) Elliptical (Backward Strides)- 3 min/Resistance- 7
6) Jump-Rope- 2 min
7) Elliptical (Forward Strides)- 3 min/Resistance-9
8) Jump-Rope- 2 min
9) Elliptical (You Pick The Direction Of Your Stride)- 3 min/Resistance- 11
10) Jump Rope- 2 min
Cool-Down- 3 min- end on elliptical- resistance 4

GOOD JOB! YOU DID IT.
Key Note: Each time you do this workout, set more challenges for yourself. Increase your resistance, strides per minute, time on each exercise, jumps per minute, or add push-ups or sit-ups after completing one set of elliptical & jump-rope.

Saturday, May 26, 2012

Challenge Your Core


Not only do you want to exercise intensely and incorporate ab contractions throughout your workouts, but understand that your eating regimen is key in developing and losing fat in your midsection. Cut down on starches (simple sugars), especially at night. 

These trigger the release of insulin, which increase fat storage. 
*If you exercise before breakfast...this forces the body to use stored fat as fuel. **If you exercise after dinner...you will use circulating sugar and will burn more fat at night. Lift weights to increase muscle mass and speed your metabolism. Try to eat several small meals during the day....it takes energy to digest food. 


The most important principle of fat control...take in fewer calories than you use.

PLEASE KEEP IN MIND, that if you train intensely your body needs food for fuel, so don't cut your calories too much on the days that you train hard. Pay attention to your body....your body will let you know if you need more calories (ex: by a decrease in energy and performance and a lack in toning/building lean muscle mass). Remember, if you don't cut weight gradually....you will lose too much muscle mass.
ACSM Health Fitness J., 5: 9-14, 2001.

The CORE Message


THE MESSAGE IS CLEAR:

IF YOU WANT TO GET STRONGER IN OTHER LIFTS AND STAY INJURED-FREE, DEVELOP YOUR ABS!

Find The Slogan That Fits


Whenever I am going through a hard place, I like to tape an inspiring quote on my computer to cheer me up or remind me of something I tend to forget when in the doldrums. For months, when I was feeling stuck at work, I used a Henry Miller quote: "Life is constantly providing us with new funds, new resources, even when we are reduced to immobility. In life's ledger there is no such thing as frozen assets." When you are feeling stuck, look at Miller's words, and find your spirit lifting as you have imagined life working behind the scenes on your behalf, making things happen to change the circumstances.

Another cool slogan is from Dawna Markova: "Wherever you are is meaningful and the beginning of something else." So give it a try and find a slogan-but it has to be something that has meaning for you. There are a gazillion quotation books, or check out some quote sites on the Internet.

Ryan, M.J. Instant Health and Happiness. Pg. 68.

Friday, May 25, 2012

The Benefits Of A Tough Workout



Many of you have probably heard the many benefits of weight training, such as it helps you build muscle that in turn burns fat, it increases your metabolism, gives you energy, etc. One of the benefits of weight training is that it can slow down the effects of aging. "When you challenge your strength, balance, and coordination simultaneously, you force the nervous and muscular systems to better communicate and the brain to form new neural connections that will improve your motor function and body awareness, " says Fitness Trainer Michael Gonzalez-Wallace.

I think it is very important that your mind and body work together in all  of your workouts. I make sure to tell my clients to always train their mind, to think and focus on how they're lifting, to be in tune with the muscles when they are being worked. Many times I give them different series and combinations of exercises, hoping that they see the patterns and the purpose of each round. I challenge them not only physically but mentally...trying to bring out their mental toughness when exercises and combinations are difficult. Professor John Martin of Columbia University states, "the more difficult the movement, the more activity in the brain, and the more you will benefit from it.

As a matter of fact today I challenged one of my clients mentally..making him focus on the movement and engaging more than one muscle group. At first, he seemed pretty excited about the exercise (I am sure thinking that it was going to be very easy) but ended up being very challenging for him. He had to focus on the exercise and his movement in order to get through each repetition. If you want to give it a try, here was his exercise:

Sit on a Swiss Ball
Grab two resistance bands (red/iron woody bands)that are attached to a low pole or bars
Make sure there is no slack in the bands/keeping arms and elbows up in order to perform a bicep curl
Engage your abdominals and square yourself up to the bands
Lift one leg off the ground (keep it either bent/straight)

Balance and Focus

Begin curling the bands to your shoulders/making sure you keep elbows up at all times/parallel to the floor
Do 20 repetitions with one leg up/then switch legs and do another set of 20 repetitions
*Your challenge is to have perfect form/try to get full range of motion with elbows up/if your leg drops or you roll to one side of the ball-reposition yourself and start your set over.

PRACTICE MAKES PERFECT! AND THE MORE YOU PRACTICE THE BETTER YOU GET!
HAPPY TRAINING! 

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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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