YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Friday, September 28, 2012

Overcoming Obstacles And Being The Best

Hello Everyone...I hope everyone is doing well and staying fit. I want to share a very inspiring story that I happen to come across about four years ago. It is an inspiring story about a guy who overcame a challenge that was brought upon him at birth.
bboy junior
His name is...Bboy Junior, real name 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 bboy 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!

Thursday, September 27, 2012

A Little Piece Of Motivation

"The essential conditions of everything you do must be choice, love, PASSION."
-Nadia Boulanger

Passion is where it all begins. I believe that passion has taken me places and has allowed me to experience so many wonderful things. I always try to let my passion shine through everything I do. I want everyone around me to feel my passion and I want to pass the passion in my heart to others. THAT IS ONE OF THE THINGS MOST IMPORTANT TO ME. Live you life from within, allow yourself to shine, and give back to each person, moment, and experience in your life.

Live The Life You Are Supposed To Live


"Life moves on, whether we act as cowards or heroes. Life has no other discipline to impose, if we would but realize it, that to accept life unquestioningly. Everything we shut our eyes to, everything we run away from, everything we deny, denigrate or despise, serves to defeat us in the end. What seems nasty, painful, evil, can become a source of beauty, joy, and strength, if faced with an open mind. Every moment is a golden one for him who has the vision to recognize it as such."
-Henry Miller

I found this quote to be very inspiring. It is so important to realize the good in life, especially your own. We have all been hurt sometime in our life and we have all experienced life in so many ways (good and bad). I think that having an open mind to what life has to offer is one of the most important gifts you can give yourself. But also allowing yourself to feel goodness and love unconditionally.
We all have dreams...our heart's desires. You must live and believe in your dreams and understand what you want to accomplish for your self and your life...it is here that your journey of fulfillment begins. You can contribute not only to yourself, but to everyone and everything around you.


It is sad that many of us do not live out our dreams...we abandon our heart's desires. Many get caught up in the things that are so irrelevant in our daily lives and we fail to embrace the goodness that surrounds us. We take for granted what we have and what we can give and fall into a tailspin of turmoil. We must WAKE UP from the things that direct us in the wrong direction and believe in and live our dreams. You have the power to do what it takes to fulfill any dream you may have. YOUR DREAM!

I love the thoughts of "you learn by doing" and "the willingness to do creates the ability to do." You must be willing to do what it takes to fulfill your dream. The will to finish and the will to succeed. "It comes down to YOU" and "it all comes down to DO." Give in to living the life you are supposed to live...the life that you deserve. The potential and desire that lives deep inside of you is more powerful than you think! You can do whatever you set your mind to...NO MATTER WHAT!

Make A Promise To Succeed


"Success consists of a series of little daily victories." - Laddie F. Hutar
"The secret of success is constancy to purpose." - Benjamin Disraeli

You must first understand that success is built upon failure after failure. In order to succeed at anything in life, you have to embrace failure in order to learn the valuable lessons along the way. You need to learn what to do and what not to do.

Success is all about being present in the moment. Understand that being present is when we realize that we are already perfect as we are. We are whole and unique individuals right at this moment. It is important to know that success is about understanding that the past is the past and has nothing to do with the present or the future EXCEPT for the power you give to it.

Make a promise to yourself: If you give into trust...if you make the commitment necessary to succeed and believe that you can...if you give this process your heart...you will succeed in whatever goals you are striving to attain.

Everyone wants to get to the winner's circle...and everyone should have the opportunity to get there. Make a conscious effort to do your part. The effort that you put into your promise will come back a hundredfold and will provide you with a lifelong way of exercising, healthy eating patterns, and a powerful spirit that will support one another, and most importantly support living a healthy lifestyle.

George, M. Body Express. p.13-14.

I Want To Know...



I want to know what you ache for
and if you dare to dream
of meeting your heart's longing.

I want to know if you will risk
looking like a fool
for love
for your dream
for the adventure of being alive.

I want to know if you have touched
the center of your own sorrow
if you have been opened by life's
betrayals
or have become shriveled and closed
from fear of further pain.

I want to know if you can sit with
pain
mine or your own
with moving to hide it
or fade it
or fix it.

I want to know if you can be joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you to the
tips of your
fingers and toes
without cautioning us to
be careful
be realistic to remember the limitations of
being human.

I want to know if you can disappoint
another
to be true to yourself.
If you can bear the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know if you can live with
failure,
yours or mine,
and still stand on the edge of the lake
and shout to the silver of the full
moon,
"Yes!"

I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done.

I want to know if you will stand
in the center of the fire
with me
and not shrink back.

I want to know what sustains you
from the inside
when all else falls away.

I want to know if you can be alone
with yourself
and if you truly like the company
you keep
in the empty moments.

Open your hearts and minds to the possibilities of real surprises. Embrace everything around you and share your moments with everyone. Don't take any moment for granted. Each moment is apart of your life...each prepares you for the next moment to come!

Dreamer, O.M. Opening The Invitation. Ppgs. 3-23

Tuesday, September 25, 2012

Just Because...


To My Loving Mother-

This is a little token of my appreciation and love for you. I call it...JUST BECAUSE. I am so grateful for you...my mom, the person who gave me life. The person who has loved me unconditionally, and who has sacrificed her life to give me and my sister life. My mom, the person, who gives and cares for so many people around her. The person who has always been on and by my side, the person WHO HAS NEVER FAILED ME. My mom, the person, who lives for her daughters. She deserves so much in life and I am so proud to call her my mother. I am so lucky to have someone love me with genuine and sincere feelings. I am so fortunate to have my mother's love...a TRUE BLESSING in my life. I want to embrace that blessing...and show her my compassion, my sacrifice (the way she sacrificed for me), and my love. The gift of life through my mother, the gift of love through my mother, the gift of sacrifice through my mother. May she be blessed each and everyday...the WAY SHE HAS BLESSED MY LIFE. I love you mom...WITH ALL MY HEART.



Thursday, September 20, 2012

Children And Exercise- The Balance




Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. Now that summer is here the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them).

The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through Pre-school
. Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
. Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
. Grab your stroller and go for a brisk walk. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.



. For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
. Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
. Push your kid on a swing. And, after every push complete one squat.
. Use an infant carrier or bike trailer to enjoy a bike ride together.


Age: Grade School
. Try rollerblading or skating together.
. Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines - join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars - even just once (it's a great upper body workout and you'll be amazed that your kid does it with such ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
. Play catch with a ball or get a small group together for a kickball or softball game.
. Make Saturdays family bike outing day.
. Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
. For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
. On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds the quickest.


Age: Teenagers
. Register for a fun run (or walk) event and spend time together training for the event.
. Purchase a family gym membership and workout together weekly.
. Play tennis or basketball together.
. Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
. Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking   or jumping jacks or squats.
. Implement a daily family walk each day before or after dinner.
. Work together in the yard raking leaves, planting flowers, trimming trees.



So, with all the above recommendations, you no longer have the "I'm a parent - I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together. So don't let another day go by. Enjoy each and every day, get children involved, and still work out.

Wednesday, September 12, 2012

Lifting With Chains


Chains = Variable Resistance

When you lift with chains, the weight gets heavier at the top of the movement. Each time a chain link leaves the ground, you’re lifting the weight of that chain link, so you’re lifting a little more.
Well, as you lift each of the chain links off the ground, the weight of the chains is released from the floor and increases your load. The increasing load of the chains makes it so you have to maintain the greater force (or at least a portion of the force) you produced during the initial lift. You have to keep exerting force to counteract the increasing load. **NOTE: Usually, you exert the most force at the bottom of the movement.

When you bench press with chains, the load increases as you press up since the chain links are leaving the floor.
You have to keep exerting force throughout the top of the movement, as the chain links leave the floor.

The load decreases as you lower the bar since the chain links are going back to the floor. You exert less force as you approach the bottom of the movement. The load increases during the concentric movement and decreases during the negative movement.

When working with **CHAINS**: The weight gets heavier as you lift it. You have to work harder to keep lifting it. The load is the heaviest at the top of the lift. The weight gets lighter as you bring it toward the ground. The load is the lightest at the bottom of the lift.

Force. Work. Load. Power. Energy.

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Power Of Your Heart

Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #1

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds

CONDITIONING DRILL #2

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds

CONDITIONING DRILL #3

  • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x

CONDITIONING DRILL #4

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

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

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

POWER THOUGHT OF THE DAY

"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.

DOFITNESS TRAINING STATION

 photo ab7f9990f564f732615bd03191e0bb8f.jpg Photobucket TrainingStudio2_zpsb21fe769 photo TrainingStudio2_zpsb21fe769.jpg  photo 2012-10-17141748.jpg  photo 20121017_151148.jpg