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

Wednesday, October 31, 2012

The Mass Effect



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

Saturday, October 27, 2012

STATE OF THE ART Customized Training Station

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

Monday, October 22, 2012

Random Thoughts From My Heart


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

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

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

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

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

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

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

A Lesson In Heart



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

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

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

A short story by Stan Frager

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

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

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

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

That's heart! That's my Sarah.

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

SUBCONSCIOUS MIND


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

Apply this to your everyday world.

Sunday, October 21, 2012

Listen To The Facts


Do You Need Carbs in Your Diet?

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

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

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

HONEY, I SHRUNK MY GUT


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

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

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

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

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

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

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

Friday, October 19, 2012

Send Me To Sleep


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

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

Thursday, October 11, 2012

DOFITNESS TRAINING STATION

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


ONE INTERCONNECTED PROCESS

Tuesday, October 9, 2012

The Importance Of Stretching


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

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

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

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



    Hamstring Stretch

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

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



    Hip / Piriformis Stretch

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

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



    Cobra Stretch

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

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

Trust Your Happiness


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

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

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

It Doesn't Have To Be Hard


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

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

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

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

You Are Not Alone


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

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

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

Monday, October 8, 2012

Why Do Cardio On An Empty Stomach?


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

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

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

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

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

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

You Can Master Anything



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

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

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

Open Your Mind To Every Possibility




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

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

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

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

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


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


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

Sunday, October 7, 2012

Smile Now Cry Later



SMILE NOW CRY LATER… 

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

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

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

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

STAY STRONG!!!

The Power Of Stretching


One of the biggest mistakes many people do when they are training is they don't stretch at all or enough. Tight muscles contribute to shinsplints, plantar fasciitis, and muscle pulls, which could sideline you for weeks and may even take you out of the race completely. Did you know that improved flexibility also shortens your recovery time. According to Skip Stolley, Director of VS Athletics Track Club in Santa Monica, California, looser muscles are more receptive to glycogen replacement, which accelerates healing.

So here is your power...your muscles get the most benefit from stretching post-run. Ideally, you'd tack on a 15-minute flexibility routine to your workout (see runnersworld.com/whartons). No time? Drop a six-miler to a five-miler and use those leftover minutes to hit your calves, quads, hamstrings, and glutes. "You aren't hurting your workout-you're enhancing it," says Stolley. "The benefits of stretching will do your body more good than could be done by running that mile."

So give it a try and give your body all the things to help it be strong. Give your body a little and it will give you a lot in return. Thinking of you always Firestar...keep pushing and keep striving!


Runner's World. April 2008. Pgs. 43-44.

Friday, October 5, 2012

Maximize Your Stretching


I know that I sound like a broken record when I talk about the importance of stretching. There are so many benefits to stretching but many don't take the time to incorporate stretching in their daily routines. Your muscles work hard for you on a daily basis...it is up to you to give them some relief for their hard work. When you stretch it should be relaxed and sustained with your attention on each muscle that is being stretched. When you stretch regularly, you will soon see the benefits it has-with every movement becoming easier. You will also get an opportunity to see the increase in strength in your workouts, and most importantly a pain-free body-NO INJURIES.

The first point (VERY IMPORTANT) is- Don't focus on flexibility. Just stretch regularly/consistently and flexibility will come with time. Think of it as introducing your body to another form of exercise that is going to help you with your performance and help you achieve all your fitness goals. Be patient...remember, if you haven't stretched on a regular basis your body is not use to it, and you feel like you will never improve.

Next, be aware that we are different every day. Some days we are tighter, other days we are looser. Don't get discouraged if one day you touched your toes and the next day you didn't. Think of stretching as a challenge and beat that challenge. We all like challenges and like to be challenged...be versatile in your fitness world. Strong, fast, flexible.

WATER! WATER! WATER! Our body is mostly made up of water so we need it to survive each and every day. One interesting finding is that your muscles stretch more easily when your body is properly hydrated.

Remember: stretching will always make you feel good. Your allowing your muscles to be free and flexible. Plus, your giving something back to the muscles that continue to work hard for you each and every day. If you stretch, good for you and keep doing it. If you don't stretch, START TODAY...YOU WON'T BE SORRY!

Thursday, October 4, 2012

Think-Do-Be POSITIVE


Thoughts play a critical role in determining your emotional responses to events. Your thoughts about yourself and your performance and your interpretation of specific situations have a direct impact on your feelings and behavior. Increasing the amount of positive self-talk can improve your exercise program—and your life in general. To enhance your self-talk, use these pointers:

1. Understand Self-Talk. Whenever you think about something, you are, in essence, talking to yourself. Self-talk serves as the vehicle for making perceptions and beliefs conscious.

2. Determine If You Need More Positive Self-Talk. Is your self-talk generally negative? To find out, try this simple exercise: Carry some paper clips in your pocket. Each time you make a negative self-statement, hook two clips together, building a chain. Just seeing the length of the chain at the end of the day may motivate you to make some changes! Keeping a daily record of your self-talk in a workout log can also effectively increase your awareness. Record the situation in which the self-talk occurred; the content of the self-talk; and the consequences, in terms of performance, emotion or both.

3. Recognize the Benefits. Self-talk can be used to correct bad habits, modify intensity, focus attention, build and maintain self-confidence and encourage exercise maintenance. Research by E. F. Gauvin reported in Exploring Sport and Exercise Psychology found that persistent exercisers use positive self-talk while dropouts and sedentary people use self-defeating, negative self-verbalization, such as, “How many times am I going to make that mistake?” or “I don’t like to exercise.” Self-talk can be used in many different situations.

4. Acquire New Skills. When learning new skills, use self-talk as cue words to focus your attention. For example, you might use simple cues such as “Stretch,” “Pull” or “Reach” to focus attention on your movement.

5. Break Bad Habits. To break old habits and make new responses automatic, you need to decide on the best instructional cues. The greater the change, the more self-instruction you require. For example, if you are a bodybuilder who drops your head while performing squats, you may want to repeat “Head up” throughout the exercise until the correct posture becomes second nature.

6. Initiate Action. Self-talk can be motivating. A runner can increase speed by using such cue words as “Quick!” or “Kick!” A golfer can improve his form by intentionally verbalizing cues like “Arm straight,” “Head down” and “Follow through.”

7. Sustain Effort. Once an exercise or movement has begun, sustaining effort or motivation may be a problem. Positive instructional cues like “Focus,” “Keep your feet moving” or “Hang in there” can help you sustain effort when you are fatigued.

8. Be in the Here and Now. During exercise the mind tends to wander and lose focus. Staying in the present is critically important to foster improvement and prevent injury. Commands like “Focus,” “Concentrate” or “Be here now” can bring you back to center. Using a specific set of verbal cues can help you keep your mind sharply focused on relevant tasks. Self-talk that focuses on the present can.

Love Always,
Dofitness

Wednesday, October 3, 2012

"My Body Is Like An Army"

TRAIN LIKE A FOOTBALL LEGEND
"MY BODY IS LIKE AN ARMY"

Position: RB
Height: 6-1 Weight: 225 lbs.
Born: March 3, 1962 in Wrightsville, GA
College: Georgia


Herschel Walker was a highly celebrated and highly regarded college football player in the United States. He turned pro, having a career in the NFL playing for the Dallas Cowboys amongst a host of other teams before returning to the Dallas Cowboys where he retired. The most amazing thing about Herschel Walker from a fitness standpoint was the way he trained. Going against all conventional wisdom, the Herschel Walker workout is the most intense body weight workout I have ever heard of. Legend has it that Herschel Walker didn't touch weights at all until he arrived in the NFL - Instead he performed an intense body weight workout EVERY DAY since high school (as well as sprinting)! In College and the NFL, he was known by most players as being the best conditioned athlete. Apparently, Walker didn't always show signs of being genetically gifted. He mentions being a tubby kid who, more often than not, was picked last for teams. He even tells how his sister constantly beat him in races! And it was through his determination and hard work that he did everything to overcome these challenges.

"Herschel was 12 when he came to me wanting to know how to get big and strong," High School Coach Jordan says, "and I told him what I told the other kids who asked me. 'Do push-ups, sit-ups and run sprints,' I said. He just thanked me quietly and walked away. To be honest, I didn't give it much thought. Herschel was short for his age [about 5'3", 100 pounds], and he wasn't particularly fast, even though he had some older brothers and sisters who were excellent athletes.

"The next time I paid him any mind was that coming fall. I hadn't seen much of him during the summer and when I saw him in September I was amazed at how he'd muscled up. I asked him what he'd been doing and he smiled and said, 'Just running, Coach, and doing my push-ups.' He was getting faster, too, but back then I mainly remember how strong he was for a boy his age. Later that year, when he was 13, we had the tumbling mats out one day and he and I got to wrestling, and damned if he didn't flip me once, big as I was." But though young Herschel had grown larger, stronger and faster, he was still shorter than most of his classmates, weaker than his father and two older brothers and slower than not only a half dozen or so of the boys his age at school but also slower than one of his sisters, Veronica, 18 months his senior, who's now a sprinter for Georgia. Yet he was not discouraged, because he was gaining on them, and because he felt he knew how to gain still more. Coach Jordan had told him how, a year before. Push-ups, sit-ups and sprints. Push-ups, sit-ups and sprints.

But though young Herschel had grown larger, stronger and faster, he was still shorter than most of his classmates, weaker than his father and two older brothers and slower than not only a half dozen or so of the boys his age at school but also slower than one of his sisters, Veronica, 18 months his senior, who's now a sprinter for Georgia. Yet he was not discouraged, because he was gaining on them, and because he felt he knew how to gain still more. Coach Jordan had told him how, a year before. Push-ups, sit-ups and sprints. Push-ups, sit-ups and sprints.

During that first year Walker had done these exercises every day, unless rain kept him from sprinting along the road leading from his house down to the highway. Jordan had never said how much to do, just to do those three things, regularly. To Herschel, "regularly" meant every single day, and by the end of that critical first year he had done more than 100,000 push-ups, more than 100,000 sit-ups and had sprinted nearly half a million yards. He almost always did his push-ups and sit-ups in the evening, while he was either studying or watching television or, more usually, both. During every commercial break he would pump out a quick 25 push-ups and 25 sit-ups or would alternate the push-ups and sit-ups, doing 50 push-ups during one break, then 50 sit-ups during the next, until he had accumulated approximately 300 of each.

As for his running, throughout each summer and on almost every school day in clement weather he would run series after series of short sprints, most of them 30 yards or less, most of them up the hill to his house.Walker also trained with a tire that was a device rigged up by Jordan; it involved putting a 16-pound shot inside a truck tire and attaching the tire to a 15-foot steel cable, which was then tied to a leather belt around the runner's waist. Dragging the tire developed Herschel's leg and hip power, as did his run-without-ceasing assault on the slight grade leading 110 yards up to his house from the highway. "I wish I had a dollar for every time Herschel ran up that hill," his mother says. "Him and Veronica and the other children would race and race. Even me and my husband would get into it. Later on, some of the time when Herschel couldn't get nobody to race him, he'd go out back to the field and chase those horses around. Herschel wanted to be good mighty bad."

Throughout junior high Herschel was to follow this remarkable regimen every day, every year. He grew taller, and by the ninth grade he stood about 5'10" and weighed 185 pounds, and the muscles of his chest and shoulders and thighs were thick and full. But a couple of boys in his grade still could outrun him. And he had yet to beat Veronica. The prescription? Push-ups, sit-ups and sprints; push-ups, sit-ups and sprints. And prayer.
"One of the things I used to pray for every night was for God to let me beat Veronica," Walker recalls. "I promised that I'd train hard and live a Christian life if only He'd let me get faster." Finally, after his sophomore year in high school, he (and maybe He as well) raced Veronica for perhaps the thousandth time, and this time Walker beat her. And then he beat her again.

And, of course, as everyone knows by now, in his junior and senior years Herschel out-or overran everybody else in Georgia. But even during the heaviest workouts of his track and football seasons, he never failed to do his push-ups and his sit-ups and, when he had the time and the light, his sprints. He never lacked the will. Later on, he even added a little distance work. Says Jordan now, "I remember telling him one day early in his senior year that we were concentrating so much on his sprinting, he'd have to get any distance work on his own. Then, a few months later, I called out to his house late one evening and his mother told me he was out for his after-supper run—about four miles. He'd been doing it for months, she said. And all I'd done was mention it."

When assessing the path to his present eminence, the one phrase with which Walker is most comfortable is Hard Work. "I keep hearing and reading about all this talent they say I've been blessed with," he says, "but I don't see it that way. For a long time I never understood I was blessed, except for having such a good family and all. But I do see I have been blessed, though not in the way people think." He pauses, then points to his head. "This is where I've been blessed. Not in my body. People can't believe how little and slow I was. But I was, and I remember. And I know Coach Jordan showed me the way and God gave me the strength to carry on through all those years.

"My mind's like a general and my body's like an army. I keep the body in shape and it does what I tell it to do. I sometimes even feel myself almost lifting up out of my body and looking down on myself while I run sprints. I'll be coaching myself from up above. 'Come on Herschel,' I'll say to myself out loud, 'pick up those knees. Pump your arms.' If an army stopped training it wouldn't take long for it to fall apart. An army needs discipline, just like a man does."

One of the ways Walker trains his almost frighteningly disciplined mind is through the practice of karate. "I got into it from watching those Bruce Lee films, just like everybody else," he says, "but once I began reading and thinking about it, I saw it as a way to discipline myself, my power. Sometimes I train with a local instructor in Athens, but I always do it for an hour or so every night in my room, by myself. I never miss. I think it helps me in sports as well as in my studying. At first I did it because I wanted to be tough, but I think I can say I'm beyond all that now."
If Walker has gone beyond the "get tough" stage—and both his subsequent behavior and his face, which in repose is so very still as to seem somehow Oriental, would tend to support his assertion—he is one of the few Westerners to have so quickly internalized the Zen foundations of karate and transcended the initial generative hostility of most American boys to whom the activity appeals.

He's amazingly disciplined. He always sits in the exact same chair in our team meetings and he sits up straight and doesn't fidget. He pays close attention to everything that's said and he never forgets a thing. Also, he's often the first one to the workouts, and he always does more than he's asked to do in practice or in a game.

"I think that what happened back in Wrightsville when he was a boy—being outrun by Veronica and being small and everything—might have been the best thing that could have happened to Herschel. That feeling he had of not being the best may have given him just enough of a complex to instill that powerful drive to succeed."

The idea gives pause. Physiologists and sprint coaches agree on one thing—the ability to run truly fast is a natural gift; training is said to only marginally enhance performance. A physically mature individual can expect training to provide little more than a 5% improvement in sprinting speed—from a 10 flat 100-yard dash to a 9.5, for example. So, unless the experts are all mistaken. Walker was born with a genetic predisposition for extraordinary speed. Other premier sprinters almost without exception remember having always been faster than their age-mates.

To lift or not to lift, that's the question for Walker, free to choose his own training program. His answer is startling. "Nobody ever really asked me why I don't lift. They only ask me how I got so big without lifting. The truth is, I knew weights would help me. I've seen them help too many football players and too many track men. But up to now my body's gotten stronger and faster every year on my old program, and what I reckon I'll do is to try and see how long I can keep improving without the weights. 

One thing's sure. Soon as I don't make gains, I'm going on a good weight program. The way I figure it, all the other guys my age have lifted for years and they've already just about reached their physical potential. I figure that when I kick in with a weight program, it ought to add some solid weight and really give me a lot more power." He smiled as he finished this distinctly thought-provoking statement, made at least partly to himself. Scores of defensive players can testify to the percussive force Herschel already produces, especially when he has the time to take a step or two. When those opponents are either overcome by, or forced to gang up to contain, the shock of a head-on hit by Walker, they at least have the satisfaction of knowing they were bested by a man whose combined size and speed—whose power—is unmatched in history. And is growing, because of a continued genetic flowering and further refinements, zealously pursued, in his basic exercise program. To his regular push-ups Walker has added hand-stand press-ups and push-ups done with someone on his back to increase the resistance. During the past summer he also has included sprint swimming in his routine of upper-body work. The swimming was added when Walker, in the pool by himself one day, noticed that a modified form of the breaststroke, in which his body surges more upward than forward, gave his chest, shoulders and upper back a terrific workout. This past summer he swam every day he was able to get to a pool.

THE PHILOSOPHY
Walker’s philosophy on working out is simple: start every day very early in the morning before the distractions of the day come around, and do that work out without quitting every single day, 365 days a year, 366 on leap years, no matter what. What Walker’s freakishly difficult workout regimen shows is that dedication is the absolute most important part of any workout program. When Herschel Walker was an NFL player he never lifted weights, but still performed at a high level. How many tailbacks get strong enough in “old age” in their thirties to effectively play fullback? That’s exactly what Walker did in his last season with the Dallas Cowboys. Dedication and mental toughness are the hardest parts of Walker’s workout plan. He is adamant that these two factors will do more to insure your success than anything else, and he’s lived the life to prove it. For nearly thirty years he has done the same workout, and he’s never skipped a day.

Of course, it is true that body weight exercises, such as push-ups and sit-ups can do a lot for the human body but these are exercises that need to be respected by those who are going to do them intensely. Doing too many push-ups can easily lead to over training injuries and a lot of muscle soreness. If you do them smart, however, you can really grow your strength and even your size, without ever lifting any weights. That is the magic of the Herschel Walker workout routine, the fact that it allows you to gain the size and strength that you want without having to spend all of your time at the gym.

Just get on the floor every once in awhile and do sit-ups and push-ups until you are at failure. Some people even set their watch to go off every 30 or 60 minutes to remind them to do these exercises. It’s an excellent way for you to get in shape and to do so without ever stepping foot in the gym.
HERSCHEL WALKER’S WORKOUT
Push Ups
2000 reps
Sit Ups
3000 reps
Pull Ups
1500 reps
Dips
1000 reps
Herschel Walker: I didn’t grow up with a lot of money. My high school didn’t have a lot of money to afford a lot of the expensive weights. You know all this stuff. They used that as an excuse. I started doing push-ups and sit-ups during commercials as I was watching TV. And started doing about, sometimes 2,000 push-ups, 3,000 sit-ups, 1500 pull-ups, 1000 dips, or different things like that. I started creating different hand positions for all that, and I learned that could work you out.


Below is a more realistic workout to begin with and then increase as your body adapts to this intense daily training.
Herschel Walker Workout - Basic Training
Push Ups
1000 reps
Sit Ups
1000 reps
Pull Ups
1000 reps
Squats
1000 reps

Don't ever underestimate what you are capable of doing...challenge yourself always. Try Herschel Walker's Workout...for fun or to test your mental and physical strength. Just be and if you want to try something..then just GO FOR IT.

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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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