Monday, August 27, 2012

Kiss Concert Highlights

KISS Concert August 26, 2012. Great Performance And Realized That Paul Stanley ROCKS And Is GREAT!

Thursday, August 23, 2012

The Strength And Spiritual Fuel Of The Crescent Hotel

I have always been fascinated with the unknown. Throughout my life, I have experienced things and have been highly sensitive to things around me.  I believe that each experience we have in life helps teach us about who we are and what are purpose is. Everything is an experience..GOOD AND BAD. We must experience things in life in order to understand what life is all about (don't get me wrong...we can not understand or comprehend everything)...but I believe that we shouldn't take life for granted. We should appreciate everything...I believe it is very important to acknowledge things that surround us and learn from them. Everything in life is a learning tool for us.

Below, I have included a slideshow of some of the things I had the opportunity to experience on August 18, 2012. I have never been to The Crescent Hotel but have learned about it over the course of my years in Arkansas. I remember the many times going to Eureka Springs (which is about 45 min away from where I am located) and looking at the building on the outside and researching about all its history and importance. I finally was able to experience this place on so many levels on August 18-19, 2012. I feel fortunate to say that I was able to capture so many things in my short time there...from the moment I walked through the door till the moment I left the next morning at 11:30 a.m. And I am appreciative of all of it...I consider my time at the Crescent Hotel and every moment I had there...A GIFT.

Now don't get me wrong...the unknown and unexplained is very scary and very hard to grasp. Many don't like to experience these things that they can't explain and that is ok.  I don't believe you should go into a highly active area or anyplace for that matter, with a Ouija Board or do a Seance to open up a door to the spirit world. The physical world and the spiritual world are closer than we think. I just believe that it is important to open your eyes to everything.

The point is that for me, I took every experience from this hotel and learned so many more things about what life is really about. It is not just about a place being haunted or the noises you may hear or the orbs that you capture with your phone...IT WAS AN EXPERIENCE THAT GAVE ME A MOMENT.  It is about the history of this place, the energy that surrounds it, the spirits that seem to be trapped, the pain and the sadness that you feel as you are walking down the hall, the way your SPIRIT feels when you are at the Crescent Hotel (which is a highly active place)...or better yet, the way your spirit feels ALL THE TIME. Everything is energy and energy is all around us. I can go on and on...but I just wanted to share a little of my experience with you. Hope you enjoy. Check out some of my videos of my experience if you are interested on my youtube channel...

Saturday, August 18, 2012

Achieving And Maximizing

There are three types of goals to help you achieve and maximize your efforts on both a physical and mental level. You must treat goals as one of the most important components of building a solid healthy lifestyle. Goals will and should change as YOU make changes in your life. Take care of the details and enjoy your process of goal setting and goal achieving. 

OUTCOME GOALS...This is the overall final result you wish to achieve. Example of this type of goal is becoming fit enough to compete and win a 5k race.

PERFORMANCE GOALS...These are goals that identify then end result of a performance or challenge. Example of this goal would be to increase lean body mass and endurance to shorten 5k practice times.

PROCESS GOALS...These are the most important goal of them all. They involve the most detail. These goals specify the behaviors an individual will focus on to better their MENTAL and PHYSICAL HEALTH. An example would be working on running form, eating a sound diet that coordinates with a 5k goal, getting proper rest, and choosing specific lifting that will help your performance.

So remember it is important to set goals for helps you to stay on track but also gives you a structured plan to achieve your ultimate challenge. Never underestimate what you can do....You can do anything you set your mind to.


Friday, August 17, 2012

Dofitness Studio's Crazy Hat Friday

Dofitness held its first annual crazy hat day...which actually began on Thursday and then carried on to this crazy Friday. What fun it is to showcase your hat or hats while you workout...Absolutely had a blast with this. Check out the slideshow will get to see all the hats that were used in this "HAT CHALLENGE." At the end of the will get to see images that were taken when they were performing their skits to bring out the uniqueness of their hat...Points were scored on creativity, participation, the hat of course...but what they did with those hats. Absolutely wonderful. Stay tuned and be sure to check out the Crazy Hat Skits...I will be posting a video of this in the next couple of days or so. And for my Great Clients....You guys are AWESOME! Proud Of Each And Every One Of You!!! Keep Up The Hard Work!!!

Some Good Lower Back Exercises

Thursday, August 16, 2012

Dofitness Studio First Annual Raffle

Dofitness Loves August And Wants To Celebrate Dofitness Studio's Birthday Month By Having Its First Annual Dofitness Raffle where...EVERYONE IS A WINNER.
Here Is How It Works:
Start Date: August 15th
End Date: August 25th
***All You Do Is Participate***

There Are Three Different Raffles To Choose From:

$1.00 Raffle- Winner Will Receive 1 Free Session (Value: $65-$45) + Dofitness Table Prize

$5.00 Raffle- Winner Will Receive 10 Free Sessions (Value: $450) + Dofitness Table Prize

$10.00 Raffle- Winner Will Receive 20 Free Sessions(Value: $900) + Dofitness SPECIAL Prize

Now Here Is The Neat Part...Just For Participating You Will Receive Something! I Have Included A Small Slideshow Below That Shows Some Of The Items That Are On The Dofitness Table! So What Do You Have To Lose???? ABSOLUTELY NOTHING! So Sign Up Today Because The First Ever Dofitness Raffle Will End On The 25th Of This Month!!!! For More Information, Email Dofitness Studio At 

Wednesday, August 15, 2012

In The Dofitness Beginning Part 1

Today marks the one year birthday of Dofitness Studio. I want to say thank you to all my clients for making this day so special and for continuing to believe in Dofitness Training. Dofitness would NOT BE if it wasn't for my clients. Thank you for allowing me to take part in your journey in fitness and life. Love each and every one of you. Below is my Part 1 (lol)...Dofitness in the beginning. Hope you enjoy. ;-)

Tuesday, August 14, 2012

Mind And Body Toughness

In the final moments before competition, successful athletes self-induce, either consciously or subconsciously, a MENTAL STATE where they lose all conscious thought of what has been learned about how to use the mind and body. Players describe this state as letting go, or going on automatic pilot...being in YOUR COCOON.

This is a very interesting paragraph to me. I find it necessary to build a solid foundation from the beginning....OF ANYTHING. A foundation that consists of both mental and physical parts not only in training but in EVERYTHING you do. I really wanted to share this with you because it speaks volumes to me. Athletes practice and practice getting themselves ready for game time, they must sacrifice and work hard to prepare themselves at this high level, they must endure sweat, blood, and tears throughout their training regimen to get ready for any challenge set in front of them. So when it comes down to that flash of time...they can showcase everything that is BUILT right inside of them...they must be ready on so many levels as well as  on both mentally and physically combined. So imagine...they are that ready when it is time to play their game...their body flows into its "COMFORT ZONE." The zone they built and created over time...THEIR SOLID FOUNDATION.

And why I stress on this??? Because EVERYONE has the capability to experience the same things that is discussed in this first paragraph...EVERYONE!!! And when I say experience the same things...I don't necessarily mean athletics or a game situation...but place, school, neighborhood functions, activities with your children, etc. The bottom line is are YOU willing to work in having ONE UNIT...ONE STRONG FOUNDATION....A MIND AND BODY TOUGHNESS. It is all up to YOU!!!

Lots of Love,

Weimann, T. Warrior Speed. 2000. Pg. 114.

Saturday, August 11, 2012

Military Boot Camp

Dofitness Military Training

Stick To Your Guns

The Moment My Life Changed Forever Part 2

The next day was a big reality check for me. I remember playing in high school...having concussions, pulling my back out, spraining my ankles and bouncing back. NOT THIS TIME...This was a totally different situation. Not only was it ten times the normal size due to the swelling but I could barely walk. My knee was upset!!! And it was showing me how upset!!!  I remember going to the training room and the trainers got right to work in trying to get the swelling down....from ice to the stem machine to light stretching. I was going to do whatever it took to get back out on the court...I wanted to be ready for my first SEC Tournament. Those two weeks prior to the tournament were such a blur...I remember the normal routine of icing and stem every single day. The trainers would then wrap up my whole leg and have me do cutting drills up and down the court (we still weren't sure the extent of my knee), to see if I would be ready to play in the tournament. I remember doing these drills up and down the court but the knee would just buckle on me. I would be able to run and cut a little then my knee would just give and buckle. I remember never losing hope and still believed that with some small miracle I would be ready to play in the SEC Tournament. It got closer to the Tournament and my knee just wasn't budging...I was so heartbroken. I did everything I was supposed to do and knew in my heart that my knee would be ready. MY KNEE WAS NEVER READY. I told myself I didn't have time to feel sorry for myself or to be upset...I would just have to deal with the card I was dealt and be there for my team. Cheer them on! I remember during the second half of the first game of the tournament, my coach paced up and down...looked over at me and said, "We could of used you today." I was speechless.

As soon as the SEC Tournament was over and my swelling was finally down, it was time for me to get an MRI and know the real damage done on my knee. I remember getting the MRI and feeling positive as I left the doctor's office. The coaches informed me that they would contact me in El Paso as soon as they knew the results (since I would be there for spring break). I was at home talking to my sister and my best friend when I received a phone call from my mother who was at her school working in her classroom. I remember her voice being a little shaky and she asked me if I could come by the school for a bit she had to talk to me about something very important.

I arrived at my mother's school and I remember her having such a heartbroken look on her face. I wasn't sure what this was all about but I was ready to hear what she had to say. She sat me down and she began to cry...she explained to me that the coaches had just called her and gave her the news that I had been waiting for...what seemed like a lifetime was now going to be my reality. Her voice got real low and she said that I had torn everything in my knee...the whole knee had exploded inside and the chances of me ever playing again were slim to none. She began to cry...she immediately grabbed me and hugged me tightly...I remember sitting there numb to the whole thing. I was in shock and could not comprehend the words that she had just told me. I remember her looking at me and asking me if I was okay, she reassured me that we would get through this. I looked at her and said, "I know, everything will be okay." I remember I was trying really hard to be strong for her...I didn't want her to feel worst than she did at that moment. I hated seeing my mom in so much pain because of me. I looked at my mom and said, "Mom...everything will be okay. You know is hard to keep me down. They may say I will never play again but I really am the only one that knows if that is going to happen or not." My stubbornness began to shine My mom knew what that meant but her main concern was getting my knee better. I know she was hurt knowing that the love of my life (basketball) may be over for me...but just like any mother/parent, her main concern was my injury.

I remember driving back to my house and thinking that everything was just so surreal...I felt like I was in a nightmare and was going to wake up at anytime. I began to cry...and cry...and cry. It felt good to cry and really process everything that just happened. I remember telling myself..."It couldn't be that bad." All I could think about is my mom telling me that the coach was absolutely heartbroken and that the doctor specifically said..."It looked like a war zone in there." Wow...A WAR ZONE.  It was at this point I made a pact with myself that I was ready to take on this challenge. I was ready to do whatever it took to get back on that basketball court. WHATEVER IT TAKES! BRING ON THAT WAR ZONE!!!

Thank you so much for reading my story and I hope you stay tune for my Part 3...The Fight To Get Back On The Court. Thought for today is: Accept any challenge that is put in front of you. Turn any negative into a positive experience. Always see the GOOD out of something that is BAD. Never let ANYTHING stop you from doing what is in your HEART! Have an absolute wonderful day!
Lots of Love,

Thursday, August 9, 2012

Carbohydrates-To Be or Not To Be- The Answer is Both

We have all heard the good and the bad of Carbohydrates. We have all heard of the Atkins Diet. We have all heard that there is a guarantee of weight loss when you don't eat Carbohydrates. We have all heard that Carbohydrates give you the energy that is necessary to workout. I can go on and on for days about what everyone has heard about Carbohydrates. But all in all, I believe that Carbohydrates have been given a very negative label, they have been given the bad rap of weight gain in our society. I decided to ask 10 random people about how they view Carbohydrates. And 7 out of the 10 people believed that Carbs were no good for you and that you shouldn't eat them. Many stated that the reason they were overweight was because of all the carbohydrates they took in on a daily basis. I wasn't shocked but sadly enough, they didn't have the knowledge or the understanding of how Carbs work and how they are necessary in our daily food intake.

Carbohydrates are essential in your daily intake for performance and endurance. It is so important that everyone understands carbohydrates and how they work when you include them in your eating plan the right way and how they work when you restrict their intake.
#1- Brain, nerves, blood cells, and muscles thrive on carbohydrates and will use them for fuel, even when the body has an abundance of fat.
#2- Carbohydrate loading before exercise (eating extra carbs before exercise) increases muscle and liver glycogen (stored carbohydrate) and promotes endurance.
#3- On the days you train harder and longer, be sure that your body has enough carbohydrates to perform and to build.

#1- When you restrict carbohydrates you reduce the availability of carbs, which triggers metabolic changes that switches to body from a fat storer to a fat user.
#2- Low Carbohydrate intake is the best way to lose fat in a short amount of time. The question is will a person keep that weight down when they include carbohydrates back in to their eating regimen?
#3- Low Carbohydrate intake DECREASES endurance. Studies show that diets high in fat and low in carbohydrates cause tremendous decreases in time to fatigue in running, cycling, rowing, climbing, and swimming.

It is so important that you are in tune with your body...know what foods work with your body. You must understand that every person is different and our bodies work differently. Also, understand that you are TRYING to create an unstoppable/well-rounded/athletic physique and without carbs your body will not be able to produce and performance will struggle. Timing and proper use of carbohydrate restriction is important when trying to build an overall, well-conditioned body. *Take in more carbohydrates on the days you train intensely and longer periods. *Take in less carbohydrates on the days you do not train and on the days that your workouts are lower intense.

I agree with both approaches, but I feel it is necessary to understand how your body utilizes carbohydrates. I think it is necessary to bring down carbohydrates on the days you do not train, BUT it is crucial that you take in enough carbs on the days you train. Your body needs fuel in order to perform and to endure the intensity levels that you train at. The body also needs carbs to recover and to rebuild after intense workouts. So...always look at your long-term fulfillment instead of your short-term one. Understand your body- Respect your body- Master your body!

(Current Sports Medicine Reports, 6:225-229, 2007)
(American Journal Clinical Nutrition, 86:276-284, 2007)

Have A Brazil Nut

Did you know that one Brazil nut contains the recommended daily allowance of selenium, a mineral that has been found to boost spirits. It can also be found in chicken, seafood, and whole grains. If you want to be sure you're getting enough, consider a supplement: 55 mg per day should do it.

Ryan, M.J. Instant Health And Happiness. Pg. 52.

Tuesday, August 7, 2012

Seek Out A Third Place

Sometimes all we need is a change of environment to lift our spirits. We can get so stuck in traversing the path from home to work and back and we don't venture any further. But for years, scientists have touched the benefits of what sociologist Georg Simmel calls your "third place"-a public venue where you can "stand outside yourself and get some perspective." Some people find their third place in cafes, others in public parks. Some folks like the anonymous buzz of people around them; others need solitude.

Do you have a third place? If so, make some time for it soon. If not, imagine the benefits of finding one.

Ryan, M.J. Instant Health And Happiness. Pg. 63.

We Live The Life We Choose


Interestingly enough...this choice is not a single, monumental choice. No one decides, for example, "I'm going to move to L.A., and in five years I will be a trainer for the stars." Or I am going to marry a dreadful person and we will live together in a loveless marriage, staying together only for the kids." No! You must understand that choices are made on a daily, hourly, moment by moment basis.

Do we try something new, or stick to the tried-and-true? Do we take a risk or eat what's already on our dish? Do we ponder an adventure or do we stay at home? Do we indulge our heart, or cater to our fear?
SO THE QUESTION I ASK YOU IS: Do you pursue what you want or do what's comfortable?

"We act as though comfort and luxury are the chief requirements of life, when all that we need to make us happy is something to be enthusiastic about."- Charles Kingsley

"You have to leave the city of your comfort and go into the wilderness of your intuition. What you'll discover will be wonderful. What you'll discover will be YOURSELF!" -Alan Alda

McWilliams, Peter. DO IT! Pgs. 23-26.

Dofitness Love And Hate

Sunday, August 5, 2012

Be Careful When You Ice

Often times people don't realize the damage they can do when they ice a body part due to an injury. It is important that you are careful and pay attention to the area of your body that is being iced. It is important that you follow the rules of 20 minutes on/ 20 minutes off. ALWAYS use a barrier between your skin and the ice pack to prevent serious injury to your skin. Be careful when using gel ice packs, they are more dangerous than a bag of ice. Ice packs, which are 32 degrees, or colder when augmented with alcohol. Gel packs are typically colder and can cause serious injury if applied for too long and/or applied directly to the skin. Ice packs help relieve pain due to the cold numbs the injured area...but this numbing effect can be dangerous, however, because when you lose sensation in a part of your body, you have a difficult time noticing tissue damage. 

The Association of Chartered Physiotherapists in Sports Medicine recommends only using ice packs for a maximum of 10 minutes at a time on areas where the skin is close to the bone, and up to 30 minutes on areas with more fat or muscle. ALWAYS cover the ice pack or the affected area with a cloth, towel, or elastic bandage.

The video below shows a second degree burn and frostbite due to leaving a gel ice pack on an injured area for about 45 minutes along with no barrier between skin and gel ice pack. The video shows the sequence of what occurs in a 10 hour span.  Viewer discretion is advised. 


Don't Stop Believing

Friday, August 3, 2012

The Moment My Life Changed Forever Part 1

This is the story of a moment in my life that became both a learning and challenging experience. A time in my life that changed my outlook on everything in my life. A moment that is still a constant in my present life. A moment that if I could go back in time...I would never change. An experience that has shaped me into the person I am today.

So on with the story, a story that I have never truly discussed in detail until now. I have been an athlete all of my life. I have suffered through the devastating losses, all the extra practices, and all the injuries that go along with it....BLOOD, SWEAT, AND TEARS. I know what it takes to get to the next level...I knew that in order to be successful you must work hard, practice, and deal with the consequences that come along the way...all the challenges that all athletes have faced one time or another.

I received a full athletic scholarship to the University of Arkansas in 92-93. It was a very exciting moment for me...I was going to be able to do the one thing that I loved doing at the next level, especially in the SEC. The one thing that was always there for me from the third grade to my high school years...if I needed to express myself and/or take my mind off the things that were stressing me out basketball was there. It was always there...I could express my feelings through my ball handling drills or my one-on-one challenges with myself. I remember it being an exciting but scary moment to leave my hometown, El Paso, Texas and live in a new and unfamiliar place, Fayetteville, Arkansas. The beginning of my freshman year was interesting and a little overwhelming...I remember all the things that were expected of me as a student athlete. I didn't have time to think about anything but basketball and school....number of hours I needed to take, going to all my classes,  preseason workouts in the early morning and afternoon, study hall hours, meetings for new freshman, on and on and on. I remember in November of 1992...I was ready to go back home...I was sooooo homesick. I didn't realize how much my life was going to change so fast without my family and in a very unfamiliar place. I remember talking to my mom and she said, "Just stay strong, you will be home with family in December...everything will be ok." I got only three days off that December to be with my family and I remember having a heart-to-heart with my mom. I told her that I had no problem handling all the things being thrown at me...the hardest part was being so far from my family. She understood my words but assured me that things would get better just to continue to give it a chance, and if at the end of the year I was still homesick that I could just come home. That made me feel better but at the same time a part of me understood things in a different way...You have started something, you have committed yourself to must finish this journey. And that was the end of that for me.

My freshman season was a very interesting and fulfilling one. I worked hard during and after practices on parts of my game that needed improvement at the college level. Each game and practice showed improvement which earned me a lot of playing time as back-up point guard to starting point guard, Shea Henderson. The last game of the season was finally here...and I remember it being such a huge deal not only because it was the last game of the season, but because it would also mark the last game played in Barnhill Arena (we would be playing in the new Bud Walton Arena the next year).

So here is the moment that would change my life forever...I was stretching before the game as usual along with my teammates...I do remember my legs being a little heavy at pre-game but didn't think anything of it...continued on with warm-up and was just astounded by the number of fans that came out to support us. The atmosphere was so amazing...the fans were AWESOME! That in itself was a very exciting moment for me. I remember Coach Sutherland putting me in the game right away (maybe 6 min had passed)...everything seemed fine as I went up and down the court a few times running the offense...playing hard on defense.

And then my moment came (the moment that was destined for me)...I remember stealing the ball and running up the middle of the court for a fast break. I remember a big girl jumping out in front of me to stop the fast break play. I did a crossover to avoid the charge and planted the foot to pass the ball off to Alyson Twiggs for the I passed the ball I heard a snap and fell to the ground...right on top of the HOG'S NOSE...I remember keeping my eyes on Twiggs to make sure that we scored...THE CROWD ROARED...SCORE. And then I looked down to my knee. My kneecap had twisted to the side of my leg...I remember trying to stand up...pushing my heel down to get up..but I couldn't. I had nothing there. The knee seemed dislocated and not sure what was going to happen at this point. I was carried off the court and taken straight to the training room. As I stood knee made it back to its regular position. Doctors and trainers were all tending to my knee...pushing on it, bending it, pressing felt absolutely fine. I was like are you kidding me...I can't believe I was taken off the court because of a stupid knee twist/strain. They had me walk around on it and jog in place...I passed every test that was thrown at me. Doctors and trainers both agreed I was fine...that it seemed that I twisted it and could go back to the bench. I was so I sat there trying to understand everything that had just happened. I was sitting there and Coach Sutherland looked at me and said, "Get in there." So here comes my next moment (the moment that was tied to the last moment and would be the END and the BEGINNING of this journey with two paths).

Again, everything was fine...jogged a little during a play...SCORE...teammate scores on the play...THE FANS GO WILD! HOG WILD THAT IS...LOL. And the moment of truth is finally here. Full court press...trapped a girl right away, she passes the ball off...I sprint to my next spot and all of a sudden my whole basketball life flashes right before my eyes. I experienced the worst pain I have ever experienced in my life. As I sprinted...My knee swooshed back and forth as if it was a rubber band that was vibrating back and forth...I collapsed to the floor and had nothing to support me to get up. I remember being so pissed off and realized this deep and intense pain...but was too focused on making sure we stopped the other team from breaking the press. I tried desperately to get up...but couldn't...EVERYTHING WAS OUT OF MY CONTROL. I could do NOTHING to fix this at this moment. They had to carry me off the court again and it was in the training room that they discovered something was seriously wrong. My knee had swelled ten times its regular size in a matter of 15 minutes. The swelling was out of control and nobody was able to make a diagnosis due to the severity of the swelling in my knee.

I am going to make this my first I don't want to make this blog entry tooo long. I will be sure to write, The Moment My Life Changed Forever Part 2 soon. So be sure to tune in and check out the second part of my story. My message for today is...Be sure to experience each moment that is put in your life...GOOD AND BAD...Each has a contributing factor that will help you BECOME STRONGER and that will help you UNDERSTAND TRULY WHO YOU ARE.
Love Always,

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


  • 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


  • 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


  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x


In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!





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!


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.





Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.


"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.


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