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.

Sunday, December 22, 2013

The MOON and JUPITER with the CLOUDS in the NIGHT SKY

This video was taken on Thursday, December 20, 2013 at 1:45 a.m. (cst). I just wanted to share this wonderful moment of interaction between the Moon and Jupiter with the Clouds of the Night Sky. Thanks for checking out this video. I hope you enjoy it.

Thursday, December 19, 2013

THE STRENGTH OF FORGIVENESS

"The weak can never forgive. Forgiveness is the attribute of the strong."
-Mohandas Gandhi

In the past, I have read several books that state that many of the PHYSICAL aches and pains we carry around with us have their roots in the past. Many of us tend to carry this extra weight around (negative situations/ experiences that occurred in the past), right into our present situations. This extra baggage can affect the way we think and act...and it is FORGIVENESS that has become a "HOT NEW WAY" to manage anger, cut stress, and improve HEALTH

Research shows that forgiveness can reduce chronic back pain, decrease stress by up to 50 percent, increase energy, and improve mood, sleep, and overall physical vitality.

It is also important to take care of your past with something deeper than relief from physical symptoms. FORGIVING someone for something that occurred in the past does not mean what they did was okay, but instead it means to stop feeling victimized and stop making others responsible for our lives. You must take RESPONSIBILITY and never give anyone the power to determine your HAPPINESS.

"To forgive is to set a prisoner free and to discover the prisoner was YOU!"
-Susan Brandis Slavin

Hawthorne, J. (2007) Life Lessons. p. 233-235

Wednesday, December 18, 2013

THE SPIRIT OF DANCE AND EXERCISE



One Of The Best Things In Life Is To Have FUN!!! Smile More Than You Cry, Give More Than You Take, And Love More Than You Hate! :) 
With Love,
Dofitness

BOTH SIDES UP


Exercise balls have been around for more than 100 years. The balls that can turn simple exercises such as crunches into core-building exercises that work many of the major muscle groups of the body. Why are exercise balls so effective? They are effective because you must stabilize your entire body to do the exercises.

The BOSU Ball (a half ball mounted on a platform) has some similar properties as a regular exercise ball. What makes this piece of equipment so unique is that it also requires muscle power for balance, but provides enough stability so that you feel comfortable and don't get injured. This piece of equipment helps build strength and endurance in the major muscles of your legs and trunk that will tone you up and prevent back pain. The BOSU can be the ultimate challenging exercise tool...you can challenge yourself by doing several upper and lower body exercises on both sides of the BOSU Ball...each side has a different component (one side being soft and where the half ball is located/the flip side being hard...the black platform side) that makes each exercise different, unique, and challenging.

Always mix things up. If you haven't tried using a BOSU Ball...give it a try. There are so many possibilities available to you when you use this unique piece of equipment.

IDEA Personal Trainer, Feb., 2003.

Tuesday, December 17, 2013

HIGH PERFORMANCE FITNESS MACHINE

PLAY HARD AND PLAY STRONG! This Video Shows An Amazing Female Athlete's Strength Of Determination and Power...Going From A Long Thick Pipe, To Nunchucks, To Baseballs, To A Chained Monkey Bar Ladder. Have Fun When You Training. Remember, Life Is A Game!!! PLAY IT!
-Dofitness

VEHICLE OF SUCCESS

TRAVELING TWO-MOTION PUSH-UPS ON BALANCE BEAMS:
To reach a successful destination you need a vehicle assembled with wheels of power and strength, the fuel of action, and a driver with patience and hard work. You are the vehicle and the driver of success. So proud of my client. HARD WORK is the way.


A Special Kind Of Innocence

INTRODUCING....A Very Small Pomeranian Named Yuuki. This Is A Short And Cute Video I Made Of Him...That Shows Truly How Precious And Tender This Cute Little Dog Is. Hope You Enjoy! :)


Sunday, December 15, 2013

BATTLE UP!!!!

The Finish Line Is 20 Miles Away, The Road Ahead Is Treacherous And There's Not A Muscle In Your Body That Isn't Screaming Out In Pain!!! Push Hard...Stay Strong...BATTLE UP!!!


UPRISING AGAINST THE SNOW



Strength comes from the force...the force from within. And It is what you decide to do with any circumstance...that is where it all begins. :) This is a fun and intense training video in the snow. Examples and ideas of exercises you can do if u are stuck at home due to ice and snow. Have fun with what life throws at you...always make the most of your circumstances...NO MATTER WHAT. Thank you for watching. 
~Dofitness

BEAUTY AND BIZARRE

This Unusual Image Of The Moon Was Captured On December 15, 2013 at 6:28 p.m.(cst). After reviewing and sorting through all of my pictures I was completely shocked by this image of the moon. I believe there is more to life than we can see...things we can not see with our own eyes and things that we may not be able to comprehend. I believe the unusual, the mysterious is what makes life truly so interesting.

Researchers have claimed that the human eye can not see most of the things that exist around us, but a camera can reveal so much more than we can imagine. I must agree with this. I have seen so many wonderful and unusual things in the last three years that have completely amazed me. This image has so much symbolism from the different colors present to the ring that shines on only one side of the moon, and to the rarest of them all...the little butterflies, fairies, winged objects, or what I like to see them as...LITTLE ANGELS appearing in different colors all throughout the photo.

This image took me back to all the stories I heard of what the children saw during the tragic Joplin Tornado...the butterfly people (little angels) that helped them and saved them from harms way. Anyway, I hope you find the image beautiful and bizarre as I did. Thanks for checking it out.





LOVE WINS

The nature of love is one of the most complex things to comprehend. One of my favorite quotes by Bruce Lee is: "If one loves, one need not have an ideology of love." Instead, love--true love--is a state or condition of being wherein the activities of the self have ceased. And in order to experience this state, an understanding of the workings of the self in all of its many varieties of consciousness is required."

You must think of love as a mutual experience of the body and the mind. When you love you must believe on one level that there is something constant about the body (physical constant) and that this physical constant is inherently and intrinsically enduring and tightly "connected" to what you perceive to be the identity of the person you love, the activity you love, or even the object you love.

However, we do change or better yet...we are change, as it is our ability to change with the change. Bruce Lee referred to this as "the changeless state." In order to have success in the people and things you love you must have its experience transcend your physical body...in order for love to evolve, you must experience the powerful emotional state as well.

In the case that the emotion of love is not present, a state of not being able to change with change results in a changed state, this will often lead to "growing apart." We must allow things in our life to evolve in its natural process, which will bring a truly wonderful experience. We must often remind ourselves not to possess or cling to the physical world.

As mentioned, the physical world is itself illusory, you're engaging in non-reality-based behavior, and this will set you up for failure. Instead allow your experience of love to happen naturally, allowing you to "let go" by not clinging to it, you will find that your relationships, goals, everyday activities will not only become more interesting, but will grow into a very strong unity of body, mind, and spirit.

Love can only exist in an environment that is free of ego--where one has forgotten oneself. To Bruce Lee, one did not have or possess "love" but rather lived the emotion in the present to the fullest possible degree and reveled in the experience of it. When love surrounds you, it becomes a tremendous physical, mental, and spiritual experience.

"Love is like a friendship caught on fire. In the beginning, a flame, very pretty, often hot and fierce, but still only light and flickering. As love grows older, our hearts mature and our love becomes as coals, deep burning and unquenchable."-Bruce Lee

You must value happiness and know that happiness in relationships, family, workplace, everyday activities should be derived, not from a whirlwind that involves an extreme emotional state, but from a more balanced relationship/behavior...remember that true Yin/Yang is expressed through temperance and moderation--not by running to extremes.

"Nothing can be secured by extremes...only sober moderation lasts, and that persists through all time. Only the mid-part of anything is preserved because the pendulum (of life) must have balance, and the mid-part is the balance," says Lee.

So I leave you with this thought...allow life to live through you, remember that to get the most out of life lies simply in your decision to live your life with the principle of balance and to learn to cooperate with the natural patterns of our world. Most importantly, let your career, relationships, and daily activities be harmonious expressions of who you truly are.

With Love, Dofitness
 Little, J. The Warrior Within. 1996. Pgs. 64-67.

Friday, October 18, 2013

When You DO...You SUCCEED


A Video Compilation Of Dofitness Training
Be Unique, Be Kind-hearted, Be Extraordinary, Be Hard-working, Be Humble, Be Determined, Be Free, Be The Quintessential Person You Were Meant To Be...Then Let Your Light Shine For All To See. :)
With Love
~Dofitness

BACK IT UP AND SHOCK THE SYSTEM



This is absolutely one of my favorite exercises that really fatigues your muscles fast. It is an exercise that gives you an Ultimate Muscle Building And Muscle Fatiguing Experience.

Always think of your body as one unit in EVERYTHING YOU DO. This particular exercise makes you engage your core, it keeps your muscles tight through the whole experience, your legs are burning and screaming (and believe me...you feel them BIG TIME), your breathing is very essential (don't hold your breath), and it is an intense challenge which wastes no time in getting your heart rate UP.

So who said that playing around outside with a bright yellow jeep on a beautiful sunny day isn't fun...this is definitely a mighty fine FITNESS GEM!!! :) Always Go Strong...No Matter The Challenge!!!
With Love
-Dofitness

Monday, September 9, 2013

The Moon And Venus- September 8, 2013

A lazy mind will never grasp the true spirit of morality. Out of the conscience arises morality. Morality comes from having inner discernment of what is right or wrong for yourself. It involves making choices that are best for you and for the advancement of the whole...EVERYTHING IS CONNECTED. Thank you for checking out my slideshow. 

Wednesday, August 28, 2013

Preventing Injuries For Young Female Athletes

Sports build fitness and confidence in young women. Competitive athletics can result in serious athletic injuries that have lifelong consequences. Girls get five times more anterior cruciate ligament injuries than boys. Injuries to the vital knee ligament can cause a lifetime of pain, arthritis and instability. Orthopedic scientists think that women sustain more knee injuries because of muscle imbalance in the lower body. Women have stronger quadriceps muscles, but relatively weaker posterior leg muscles (hamstrings and glutes). Also, women are more stiff-legged when they run and jump. Active young women can prevent serious knee injuries by developing the posterior leg muscles through weight training and functional-high levels of fitness. Many girls benefit from specialized speed- and power- training programs. So train those hamstrings and try to incorporate exercises that work the smaller muscles in your legs (the muscles that will help assist the larger muscles and will help you from getting injured.

Below I have included an image of an exercise that you may want to try when training to strengthen the small muscles in your legs. It is called Over And Backs (as you can see I have her using a cane- I like using the cane because you can challenge yourself by adjusting the cane to go higher after mastering a certain height level). When doing this exercise, find your center point. Keep your shoulders and hips squared in front of you. Contract your quads and  point your toe. Go over the top of the cane tapping the floor and then going back to the other side (try not to rest as soon as you tap, try to go continuous and make sure you watch your form). Do not to bend your knee when doing this exercise. Always keep your quad engaged even when you tap the floor. Over and back= 1 rep....try to do 30 reps and then graduate from there. Exercises like these are effective when your reps are higher. Thanks for tuning in and I hope you have a wonderful day. :)

The Washington Post, September 11, 2007



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August 27, 2013 Two Sky Anomalies


As I am getting done with my work and walking out of my studio...I look up and see two strange anomalies in the sky. I love taking pictures of clouds and the moon so I always have my camera with me. I immediately began taking pictures of this moment that lasted but only 7 minutes. As I am taking pictures, it seems like they are at a stand still but really they are moving and they seem to be moving faster than I think they are...which was strange. As I started taking pictures I only noticed the one going down toward the trees. When that one disappeared I looked a little to the right and saw the other one that was going upward...and was a little ways from the other one. Not sure what these two beams of light were...they both looked like meteors but not sure at all what they were. I began taking pictures at 7:55 p.m. (cst) and the next thing I knew the last photo taken was at 8:02 p.m. (cst). The first one disappeared because I just couldn't see through the trees, but the second one was the one that took me by surprise. It literally disappeared into thin air. The last photo on this slideshow was taken right before it disappeared. Thought it was a neat experience/moment and wanted to share it with you. Thanks for checking it out. :)


Monday, August 5, 2013

Improve Distance Running Performance With Resistance Training

Distance Running and weight training are polar opposites in most people's minds. Several studies show that resistance exercises, such as weight training and plyometrics, help INCREASE speed and running economy- the energy cost of running at a specific speed. Your ability to perform well in a fun-run, 10-k run, or a marathon depends on your running speed and fatigue resistance. Success depends on your ability to maintain a fast running speed. You can achieve this by improving your power output and endurance capacities. Build endurance by practicing over-distance training. Develop power through interval training- running at fast speeds for two or more repetitions with rest periods between. Studies show that weight training and plyometrics also help build power. Finish studies showed that runners who practiced plyometric training for 12 weeks took 30 seconds off their 5-K time with no change in oxygen consumption capacity. This study showed that runners must build power as well as endurance. So don't be afraid to include resistance exercise in your regimen, particularly explosive plyometrics, when trying to improve running performance.

Sports Med, 33: 539-552, 2003.

Saturday, August 3, 2013

Flex Ability

Did you know that stretching your legs could improve your muscle performance. According to reports from a Clinical Journal Of Sports Medicine Study, scientist took flexibility and leg-strength measurements of 30 participants and asked them to stretch each leg for 2 minutes 5 days per week. After 6 weeks, they found that the volunteers' flexibility had increased by 35 percent; quad strength had increased by 3.2 percent; and hamstring strength had increased by 5 percent. Stretching is so important in preventing injuries, but most importantly, it helps make your legs stronger by increasing your muscles' range of motion, making joint movement more efficient. And what does all of this mean...MORE POWER!!! So hit the floor and get tough: Broaden your muscles with at least 15 minutes of Yoga or Pilates twice a week. Oh Yeah...One more thought: In Order To Be The Most Fit-Sounded Person (a complete image of health and fitness), YOU Must Separate Yourself From The Average. You Must Achieve Every Part That Makes You Who You Are ...YOU ARE WHAT YOU DO!!! 

Thursday, August 1, 2013

Get On That Treadmill

Do you want to burn loads of calories but don't have much time? Well, here is a solution for you...try treadmill walking or running up an incline. Going up hills burns calories at an incredible rate. For example, say you have a 160-pound man walking on a level treadmill at a leisurely pace of 2.5 miles per hour, which uses 4 calories per minute. That balloons to nearly 7 calories per minute when walking at the same speed up to a 10 percent grade and a whooping 10 calories per minute when walking up a 20 percent grade. Walking up small inclines increases the energy cost between 75 and 250 percent. Just as with any exercise, always start off conservatively and increase the incline and treadmill speed gradually. Increasing the grade on the treadmill- the world's most popular cardio machine- will help you melt the fat away while building nicely muscled legs. You have nothing to lose...so get on that treadmill and watch your body change. :)

Prevention, November 2003.

Monday, July 22, 2013

Work Hard In Everything You Do


The Bottom Line is that YOU must work as hard as you can every single day. Each day is a new day with a different beginning and a different end. Don't be concerned with time...just work hard and give it 100% every single day. Each day brings new hope and changes...helping you to discover what truly lives inside of you. Discipline yourself and you will develop at whatever rate is natural for you. It is up to YOU to find the answers and to do whatever it takes.

The key is to persevere, no matter the cost. Dig in....dig in deep and you will be surprised what you will find. Each of us has so much to give and so much to conquer. Believe in your abilities and potential and YOU will win every time! YOU WILL SUCCEED! 

Sunday, July 21, 2013

A Healthy And Delicious Fruit

One of the best foods you can eat during these summer days, especially the hotter days, is the healthy and delicious fruit- watermelon. But how many know all the true properties that watermelon can do for you? Watermelon has so many healthy properties it's not even funny. :) It is one of those foods that can help you lose weight, replace body fluids, prevent prostate cancer and provide a vital chemical called lycopene that fights free radicals. The body constantly produces free radicals as a normal part of metabolism. The chemicals are highly reactive and can bind with vital molecules in cell membranes, energy centers, and genetic material, triggering disease, genetic damage, inflammation and aging. And right at your fingertips and found in abundance in watermelon is lycopene (15 to 20 milligrams per two-cup serving), one of the most powerful antioxidants in existence.

It has the power to bind with cell-destroying free radicals, rendering them harmless. Watermelon is also high in fiber, Vitamin A, B6 and C, and tastes wonderful, but contains low calories. With low calories- you can eat all you want...it is GOOD FOR YOU! :) Studies have shown, the more you eat, the less fattening food you can eat, so in turn you will end up losing weight. So make sure you eat your watermelon...DO GOOD for your body and give it a delicious and healthy snack.

(Watermelon.org, May 2006)

Tuesday, July 9, 2013

Your Body Is Beautiful



I want to start this blog post by using a quote from Helen Keller, that was passed along to me from a very special friend of mine. I want to first thank this person from the bottom of my heart for everything they have done and continue to do for me. They are truly an example of what makes a true friend...someone you can count on and who will do the smallest thing to make you feel so special. There are not very many people in this world that carry this genuine and caring spirit, so it is very uplifting when you have someone like this in your life. I feel very lucky and fortunate to have the opportunity to have a friend like this in my life. Soooooo thank you so much for all of your encouraging words, for believing in me as a person and as a trainer, and most importantly for being my friend. I don't want to put this person on the spot BUT they know who they are! Thanks so much! You are truly the best.

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved." -Helen Keller

**I can not touch this quote. It hits everything right on the head. It is amazing to really be inspired by words and really put the things you experience in your life in perspective. An amazing feeling when you can OVERCOME!

There are many problems when tackling the issues of nutrition and society. Most people in our society eat too much food and along with that they tend to eat the wrong foods. Many individuals are undernourished, but we can not forget the flip side to this dilemma. There are also a lot of people in our society that do not eat enough food and the foods that they do eat are not good nutritious ones. They too are undernourished. 

Most of the foods we do eat are added with chemicals and additives and are not natural for human consumption, and many have been shown to cause serious health issues.  I can go on and on about the negative sides and facts about nutrition, but the bottom line is what is "your" solution to the problems you face when it comes to nutrition. 

For one, you must begin by thinking positively and become optimistic with your food choices. You must understand that food is fuel for the body. In order for a car to run it needs gas...same concept goes for your body. In order for your body to function and perform, you must be fueling it and choosing the right foods to help it grow strong and be healthy. 

Below is some basic tips and strategies that you can apply to a lifelong nutritional plan. Your diet must provide an optimal mix of PROTEIN, CARBOHYDRATES, FATS, VITAMINS, and MINERALS.

1. Protein is a component of every cell in the body. It is essential in BUILDING, REPAIRING, AND MAINTAINING BONES, MUSCLES, CARTILAGE, SKIN, AND BLOOD.
2. Carbohydrates are the most efficient form of energy for the BODY and BRAIN.
3. Fats are essential for cell membranes, hormones, and prostaglandins. It enables the body to produce HEALTHY HAIR, SKIN, and NAILS. It also serves as a transfer for vitamins A, D, E, and K.
4. Vitamins are an organic chemical compound necessary for growth, metabolism, and health.
5. Minerals are inorganic substances not produced by the body, which are required for proper bodily function.

One rule of thumb from me to you is to not count calories or nutrient ratios. Food consumptions should not become a chore. The best thing you can do is to keep it simple. Try to eat natural, wholesome foods...they will provide you with a perfect blend of essential nutrients. Just like I tell all of my clients, simply eat well-balanced meals and apply commonsense with the choices you make.

Helpful tips to remember:
1. Choose foods in there natural state...come as close to natural as possible.
2. Consume a small meal every couple of hours. By spreading your intake throughout your day, you will maintain a steady supply of energy. You will also keep your METABOLISM working throughout your day.
3. Always listen to your body. Your body will tell you when it needs food, but you must know when to stop eating. Your goal is to not stuff yourself full.
4. Always read food labels. Careful with items that are loaded with chemical ingredients and are impossible to pronounce.
5. Consume water as your primary beverage. Careful with sodas and juices. Fruit juice is high in sugar and often comes from poor quality, highly processed fruit.
6. Avoid all artificial and chemical sweeteners. For example, if you drink coffee, consume it without sweeteners. Sweeteners have been linked to numerous illnesses.
7. Consume natural foods such as fruits, vegetables, beans and legumes, organic whole wheat grains, brown rice, nuts (walnuts, almonds, pecans), chicken and eggs, and beef.

So make a change if you haven't already and really pay attention to what you put in your body. You truly are what you eat. And 80 percent of any change in the body comes from your nutrition. You can spend 18 hours a week in the gym and never make a change. Treat your body as your temple, the place that holds the key to success in health and in life. Respect your body, it will work hard for you if you do the things that are essential to achieve ultimate success. KEEP MOTIVATED AND TELL YOURSELF EVERY DAY....YOU ARE WHAT YOU DO! YOU ARE IMPORTANT. YOUR BODY IS BEAUTIFUL.

Friday, June 21, 2013

How To Safely Exercise In The Heat


Summer is officially here. Finally you can pack away your jackets (well maybe not completely because this weather has been unpredictable...lol) and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of Summerr.

WHAT YOU SHOULD DO:

• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.


WHAT YOU SHOULD NOT DO:
• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming.Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated.Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!




Keep Going




The person that achieves the highest vision is the one who has made the most errors along the way. A person must recognize that success is built not on success, but on past mistakes, mishaps, and errors. Don't be afraid to make mistakes, but instead embrace them, move forward, and makes sure not to make the same mistakes again. Never take the shortcut in life, take the long route because it is on this path that you will pick up the most experiences along the way. Learn from each experience good or bad and push forward....GROW and BECOME. 

Monday, June 17, 2013

The HIDDEN SECRET Of Yoga


Do you know what the hidden secret of Yoga is? Give up! Me too...lol. Just kidding. Yoga is a tried and true method for maintaining strong, flexible joints and muscles, good posture, and MUSCLE ENDURANCE. That's right, good ol' muscle endurance. Nancy Coulter-Parker of the Yoga Journal (Mar./Apr., 2003) claimed that yoga builds endurance because it trains you to breathe more deeply and efficiently. And if you really think about this for a second...she is absolutely right. It teaches you how to breathe, which in turn will help you to perform better in the gym and/or outside the gym. Slow, controlled breathing as practiced in yoga will not necessarily have an effect on the way the lungs deliver oxygen to the bloodstream during exercise and doesn't effect oxygen consumption...BUT, it does give your body a different technique in breathing. 

The one thing I find interesting in my job is how people have a tendency to hold their breath or they are unable to breathe probably...especially when the exercise is a difficult one. It is important to breathe when you exercise, but I believe it is important to be able to breathe in many forms. It helps your body to adjust and to adapt to each exercise independently and helps in the process of creating your "STRONG" body (your temple). Yoga increases muscle strength and endurance, which can help you from running out of gas during the day. Remember, you don't work as hard when you have fit muscles, so you aren't forced to use your energy reserves during daily tasks. Yoga is a terrific form of exercise for muscle and fitness...so if you have the opportunity to do yoga, definitely give it a try. Never limit yourself! ALWAYS allow yourself and your body to experience all different forms of exercise.  

Thanks for reading. Have a wonderful day. :)

Sunday, June 16, 2013

The SHADOW FIGURES Of The Crescent Hotel- REVISITED







ONE QUICK NOTE: BEFORE I GO INTO THE HISTORY OF THE CRESCENT. IF YOU COULD WEAR HEADPHONES SO YOU CAN GET THE FULL EFFECT OF THIS VIDEO. :)

The Crescent Hotel was first opened to the public on May 10, 1886 and was formally opened May 20 and 21st, 1886 in Eureka Springs, Arkansas. It was built on the summit of the Crescent Mountain and 600 feet above the Crescent Spring. The purpose of this elegant five-story 125 room hotel was to attract tourists and the wealthy...claiming that it was an American Plan Hotel. As the largest hotel in the Ozarks, it provided people the comforts of living while on vacation during the summer time only. Guests could swim in Lake Lucerne, bowl, play tennis, play golf, ride horseback, shoot at the gun club, hike, fish, participate in card parties held every afternoon and evening, or dance in the brilliantly and beautiful ball room.

On March 1st, 1900 another grand opening of the Crescent Hotel occurs making it an all-the-year resort and promoting the healing waters in Eureka Springs. According to many sources, the magical waters from the springs helped thousands relieving them from pain and suffering.

On September 23, 1908, the Crescent College and Conservatory For Young Women opened its doors. At this time, the hotel began to lose credibility nationally and internationally. Owners of the hotel were interested in any project that would be able to provide additional income to the property. Both the hotel and the school were shut down in 1934 from the results of the Great Depression.

In July 1937, the Queen Of The Ozarks would take a twisted and stranger fate when a man named Norman Baker drove in to Eureka in his big purple car bought the property and converted it into the "Baker Hospital" and Health Resort. He painted all the halls and walls lavender and at the roof top he placed his favorite instrument, a loud playing Calliaphone and converted it to his "Castle in the Air." The Hotel/School/Hospital would close its doors again in 1946 and in January 1950 Norman Baker was charged with "mail fraud" and sent to jail.

There is a lot of tragedy that surrounds this building. Many people have died here from the beginning of its construction. And this number is unknown. An Irish man who was helping build the Crescent fell to his death before it opened. A young girl from the college fell/jumped to her death. A young woman named Theodora on the fourth floor who was a cancer patient of Norman Baker to the first Crescent cat. The number of people that lost their lives is plain and simply unknown. The broken promises and lies of Norman Baker, who claimed to have the cure for cancer and would eject these cancer victims with watermelon seeds, spring water, and other stuff. The lack of record keeping or shredded documents have not been able to shine light on this question. Many claim that he effected so many lives and stole so much money from these people and their families. Others say he buried his victims in the walls of the building and many suffered on both a mental and physical level...leading up to their death. It is definitely a hot spot and many believe that several spirits are drawn there (who were not affiliated with the hospital).

I have always been sensitive to energies and things around me. As soon as I walked through the door, I felt the sadness and the heaviness of this building. It is VERY active and the energy there is OVER THE TOP. It is a beautiful hotel and they have kept most of the same furniture and have tried to restore it to its original look. There is a new day spa in the basement area and this is where this video takes place. My friend and I were walking around and on several instances random strangers would ask of our findings and would suggest that we go down to the basement level bathrooms. That these bathrooms were very active from what they had been told. They did not experience anything there but maybe we would be able to. Thought it was the strangest thing that so many random people who did not know each other were leading us there. Things began to die down at the Crescent around 11 p.m. and 12 a.m., so I thought that would be the best time to go check it out. I didn't want anything to interfere with this experience. The basement was very quiet and absolutely NO ONE was down there and from what I heard many are afraid to go down there. I don't think you will be sorry that you watched this video, I was even amazed at what was captured. Be sure to watch it to the end because that is when the shocking happens.

Hope you enjoy this video and if you are in the area you should try and visit this historic building. It is a site to see and a place that holds so much energy. My thoughts and prayers are always with the victims and lost souls of the Crescent Hotel...this moment in time put life in perspective even more for me and I was grateful for my experience. :)

Saturday, June 15, 2013

One Of The Fastest Ways To Build Up Your Fitness



So who wants to trim their legs, build muscle tone, and develop the muscle of a racehorse...IN RECORD TIME? That is what I thought...EVERYONE SEEMS TO WANT THIS, WHO WOULDN'T WANT TO BUILD UP THEIR FITNESS FAST. 

One of the best ways to do this is to add interval training to your fitness regimen. It will help you burn more calories than normal workouts and will definitely STOKE UP your metabolism for the rest of the day and night. So what exactly is interval training? Interval training is bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. And my clients will definitely tell you, I ABSOLUTELY DO NOT LIKE TO REST BETWEEN SETS. 

Interval training manipulates repetitions, speed, distance, and of course MY FAVORITE, REST! :) For example, you could run six sets of 400 meters on a track in 100 seconds, with 3 minutes rest between sets. Run more slowly for longer distances to build endurance and shorter distances faster to build speed and power. You may even spice it up (ALWAYS BE CREATIVE) and incorporate the two. You can do interval workouts for walking, running, cycling, swimming, rowing, and indoor weight training.

So your PLAN OF ACTION is to incorporate the full package in one...maybe include some side shuffles during your walk or a plyometric exercise after so many minutes...remember you can choose different reps, speed, and distance. Try hard not to rest to much between rounds of exercises, that way you burn more calories and you begin teaching your body to train hard. Remember, everyone is different...everyone is at different fitness levels. Don't go full force if you are just beginning an exercise regimen or if you have an injury you are dealing with. Go at your level and work up from there. DO NOT COMPARE YOURSELF TO ANYONE ELSE. Do what is right for YOU and for YOUR BODY! But most importantly, HAVE FUN. 

Your Personal Trainer, Human Kinetic Publisher, 1999.

Saturday, June 1, 2013

The Calm Before The Storm And The Big Grand Finale- May 30 2013

This took place on May 30, 2013 at around 10 p.m.
Let's just say this was the calm before the storm. Loud rumbling sounds filled the sky and then stopped. Then a cool but bizarre lightning show began with some small rumblings, but the sounds associated with the lightning sounded more like vibrations. It did not sound like thunder. Actually very calm feeling when the continuous flashes of light filled the sky.There was no rain and some wind but not heavy wind. Then loud rumbling began again with some loud booms, then came the thunder...loud and intense...jumping from one side of the sky to the other.

If possible, try to watch this video with headphones to get the full effect.  :) You will definitely hear the deep and loud rumbling, some harmonic vibrations, intense booming, etc. Check out PART TWO...Lightning show continues but then here comes the heavy thunderstorm- strong and heavy wind, intense rain coming in sideways, and loud thunder.




PART TWO: May 30, 2013 at about 1030 p.m.
The calm is now gone and the sky begins to speak. This strong thunderstorm produced very heavy rain coming in sideways, strong winds, and intense rumbling and thunder.

If you can, try to watch video with headphones so you can get the full effect. Lots of interesting and intense sounds in the sky during this storm. Thanks for watching and stay safe.

Crazy Arkansas Weather May 2013



Arkansas Thunderstorm/Lightning Strikes/Tornado Warning- May 2013

Crazy Lightning Strikes
Weird Thunder/Rumbling Sounds
Bizarre Clouds And Strange Colored Sky

Try To Watch Video With Headphones, So You Can Get The Full Effect. :) Stay Safe!

Wednesday, May 22, 2013

Hard Work Always Prepares You For The Win!!!

Hard Work Always Prepares You For The Win!!! photo 1369145063974.gif

You Can Overcome

This is a special tribute (two year anniversary) to the people of Joplin, Missouri for the tragedy they endured on May 22, 2011 and to the State of Oklahoma, especially to the people of Shawnee and Moore, Oklahoma- my thoughts and prayers are with everyone during this difficult time. BELIEVE  in your hearts that even though your life seems unbearable right at this moment...that in time that you can and will OVERCOME just like Joplin did. STAY STRONG.

It is through loss and tragedy that people become real life warriors- tested to see what truly lives within them. They must be brave and have courage, they must see everything (good and bad) with their heart. Your heart is your strength helping people rise above the sinking feeling fear brings. Centered at the heart of your soul is all the courage and support you will ever need to go beyond and above fearful situations. Courage is an energy that gives someone the chance to go beyond their limits. YOU HAVE COURAGE!

Tragedies happen on a daily basis and, unfortunately will continue to happen. BUT...understand that through tragedy and chaos, the TRUE HEART AND LOVE from another person becomes visible. Tragedy brings people together...reminding everyone that we are all in this together. Watching people come together in time of need is a beautiful experience. It truly shows a "quality" human being and what REAL LIVING is supposed to be...living for others and taking the time to help one another. 


Adversity shocks all of us to higher levels, but it is through hope, faith, resilience, and good will that everyone overcomes. Remember, a new day is always dawning. Dawn is the first light of day, a time when we welcome the gradual rising of the sun. A dawning is a new beginning, a chance to start over with a new flood of light. Begin to grow lighter, and you will overcome and shine as bright as the first light of day. You must have HOPE NOW...hope that things will get better in time, to understand that life challenges us each and every day but how you take on that challenge is what matters most. Keep your head up high, stay STRONG and BELIEVE that you will overcome this. Live your life with LOVE and rebuild what you lost with it. LOVE WINS. 


The 2011 Joplin tornado was a catastrophic EF5 multiple-vortex tornado that struck Joplin, Missouri in the late afternoon of Sunday, May 22, 2011. A total of 162 people were killed by this tornado, 1,100 were injured, and the damages cost up to $2.8 billion (2011 dollars). It was the deadliest tornado to strike the United States since the 1947 Texas-Oklahoma Tornado. It also ranks as the seventh deadliest and costliest single tornado in US history (even with adjustments for inflation). Today, it has been two years since this horrific tornado struck the people of Joplin, Missouri. My thoughts and prayers are still with you.




Sunday, May 19, 2013

Time Is What Life Is Made Of


TIME ACCORDING TO BRUCE LEE:

THE CHANGE IS FROM INNER TO OUTER...WE START BY DISSOLVING OUR ATTITUDE NOT BY ALTERING OUTER CONDITIONS.

THE MOMENT IS FREEDOM. TRY TO LIVE FREELY FROM MOMENT TO MOMENT, LETTING THINGS HAPPEN AND ADJUSTING TO THEM.

THE TRUTH EXISTS HERE AND NOW. HAVE OPENNESS AND FREEDOM...THE FREEDOM TO BE OPEN AND NOT TETHERED BY ANY IDEAS, CONCEPTS, ETC.

TIME IS WHAT LIFE IS MADE OF! USE IT WISELY AND MAKE YOUR MARK ON THE WORLD! :)


Wednesday, May 15, 2013

Know Life's Heart


Do something you hate every day, just for practice.
Practice Makes Permanent!!!


Many of us at one time or another have asked the questions..."Who Am I?" "Why Am I Here?" Everyone goes down their own unique path set out just for them...transforming them along the way...helping them understand and find their true purpose in life. Each moment of your life is different...each moment presents itself in so many ways (sometimes good ways and sometimes bad ways). All to help guide you and help you discover. As you discover your purpose in life and pursue your dreams, you will inevitably spend more and more of your time doing what you enjoy and what you do best. You will begin to understand your strength, your courage, and your love for YOUR VISION.

Everyone has something value to give and everyone has something to sacrifice (something that we may not be excited about doing).  Your present circumstances (the good and the bad), always holds the seed of possibility. A possibility to find your vision, to understand who you are, to overcome your biggest challenges, and most importantly to discover your true purpose in life. 

I am a believer of the HEART...your HEART holds the key. Your HEART is at the core of your vision. With a combination of experiences (moments that have taught us and helped us learn), kindness, and an active imagination...ALL THINGS become possible. You become warriors of the HEART

You must learn that challenges are present in your life in order to learn and to grow. FAITH is the belief in things hoped for but not yet seen. When things fall apart, our FAITH is tested to the highest degree. Life humbles you, defeats your presumptions, and finally breathes into YOUR FAITH, making it alive. FAITH becomes your willingness to experience life as it unfolds in all of its pain and all of its promise. 

The last and most important part that helps you understand who you are and your purpose is...DISCIPLINE AND FOCUS. Strive to go down your path fearless, always be hopeful no matter what, and understand that you will meet a lot of frustrations and challenges along the way.  One of the best ways to improve discipline is to do something you don't enjoy doing--EVERY DAY. If you learn to do what you must, you will be able to do what you want.
In each moment, know LIFE'S HEART. 


Tuesday, May 14, 2013

Permission To Be Yourself And Your Treasure Of Kindness


I would like to share something with you...something that comes from my heart. Think of today as the day to be kind to yourself. It is OK to be you, just as you are. As old, as fat, as lazy, or as tired as you may be. Don't ever doubt yourself and embrace what truly lives inside you. Love what you are and what you can be. The concepts of loving and respecting yourself is so important because it gives you the ability to love and respect others. It is OK to struggle with these concepts, but try to remember and understand the positive outcome it will have on YOU AND ON OTHERS. This leads to the next idea I want to share with you...PRACTICING RANDOM ACTS OF KINDNESS.

The purpose of doing acts of KINDNESS for NO REASON makes us feel good inside and makes others feel even better. It reaffirms our connection with one another and adds to the light in the world. Remember, an act of kindness is so easy to do...putting a quarter in a stranger's parking meter takes less than minute, BUT gives a great burst of JOY. It feels so good inside to be kind for no reason. I also believe that being a kind person gives you inner strength and makes your heart stronger. So today, be a kindness angel and do something nice for ANYBODY!

Ryan, M.J. Instant Health and Happiness Boosters. ppgs. 135, 136.

Thursday, May 9, 2013

Say I Will And Empower Yourself


EMPOWER YOURSELF- "When you say 'I WILL' with conviction, magic begins to happen."

Hello to all of you out there...  :)


First of all, I want to thank all you for tuning in to my blog. It means a great deal to me and I appreciate your support and kind words. If I am able to share and give you something back through health and fitness, then I have done my job. I want everyone to excel and I want everyone to come out on top from obstacles they may face each and every day. Believe in your strength and believe in yourself! IT ALL STARTS WITH YOU!!!!!!

In this blog entry, I am including circuits that I think you will enjoy trying. The same rules apply as before. Always pick challenging weight, make sure you perform full range of motion on all exercises/technique- this is very important, try to do each round as fast as possible BUT with good form! HERE WE GO! GO FOR IT! WORK HARD! GAME ON...

ROUND ONE:
1. Leg Extensions- 50x
2. Standing Dumbbell Front Shoulder Raises- 100x
3. Medicine Ball Slams- 25 x (use m.b. with handles/bring ball overhead/squat down and slam ball to the floor/stand up and bring ball overhead and repeat the motion)
4. Leg Extensions- 50x (try to increase weight from #1)
5. Standing Dumbbell Lateral Shoulder Raises- 100x
6. Medicine Ball Slams- 25x

ROUND TWO:
1. One Crunch + One Sit-up Twist/Twist (2=1 rep)- 10x
2. Core Plank with Forward/Backward Shifts (2=1)- 100x (Shift your body forward and backward/keep your body in plank position)
3. Two Crunches + Two Sit-up Twist/Twist (4=1)- 10x
4. Core Plank with Alternating Leg Raises- 100x (make sure body is in a flat tabletop/contract quads/butt/hamstrings/raise one leg and then switch to the other leg/count each leg as 1 rep)
5. Three Crunches + Three Sit-up Twist/Twist (6=1)- 10x
6. Core Plank Combination of Shifts and Leg Raises- 50x (begin with a fwd & bckwd shift/then do a left leg raise and then a right leg raise/this combo = 1 rep)
7. Jump Rope- 100x

ROUND THREE:
1. Stand-ups- 50x (begin in a lying position with legs bent/hold medicine ball over head/use momentum from arms and swing forward/contract abdominals/contract quads/then stand-up and take medicine ball overhead) *Goal is to stand up from a lying sit-up position using minimal weight as possible.
2. One K.B. Squat Raises- 100x
3. Jump Rope- 250x
4. Box Push- 4 sets (push a box/sled; ideal weight for women is (1-2) 45# plates/ideal weight for men is (3-4) 45# plates/distance is from the end line to half court of a basketball court= 1 set)
5. Push-ups- 25x
6. Two K.B. Squat Raises- 100x
7. Lateral Jumps over Step- 50x (Use a bench or a step/remember to challenge yourself)
8. Diamond-Shape Push-ups- 25x

WAY TO GO! BELIEVE, HOPE, STRIVE!

Tuesday, May 7, 2013

Egg White Omelet With Whole Wheat Toast


Ingredients:
*4-6 egg whites (Extra Large)
*1/4 cup fat-free shredded cheese
*chopped veggies, like green peppers, onions, tomatoes
*2 slice whole wheat (or rye) bread

Beat egg whites and pour in pre-heated, Pam sprayed skillet on low to medium heat. Let cook for a couple of minutes, and then add fat-free cheese and vegetables. When egg whites are no longer runny, fold egg over the cheese/veggies and flip. Let cook for another couple of minutes, and then remove from the pan.

Toast 2 slices of bread. Eat plain, or with just a little all-natural fruit spread.

Omelet plus toast makes 1 serving.

Additional Notes: Put the omelet on the toast and eat like a sandwich. All the fat of an egg is in the yolk, but it is also a good source of protein. So you could add one egg yolk to your egg whites, if you like.

Enjoy! :)

Monday, May 6, 2013

BELLA'S POEM

I wrote this poem to create awareness and to speak for a lost dog who can't find her way home. :(

BELLA'S POEM
(From A Dog's Heart)

The gate was left open
one bright sunny day
So I thought I would go,
explore, run, and play.

Seeing new things,
this is such fun!
But where do I go, 
now that I am done?

Was it back this way,
or maybe that way.
Where is my home?
I want to go back.

I just got groomed,
feeling refreshed and new.
But, I don't have my tags
to give someone a clue.

A person comes and gets me,
puts me in his vehicle.
He's taking me home,
Oh, what luck!

Wait a minute,
this isn't my home.
I am in an unfamiliar place,
scared and alone.

The food is okay,
and the bed is too.
But I really miss home,
yet what can I do?

I miss my yard,
my bed, and my toys.
But, I miss my master
the most of all.

Where is my master?
I miss her so much. :(

It has been days but 
it feels like weeks.
I know she will come.
She really loves me.

I am going to sleep now
with her on my mind
and holding me close.
Little do I know,
what my future holds.

I pray when I wake,
she will be there
or they will take me
to her.

I am sorry I strayed,
who knew the cost?
Please help me find my
way home. I promise I
will never wander again.

I just miss my home
and my master...my mom.
All I know is that is where I belong!


LOST ON MAY 2, 2013 IN EL PASO, TEXAS (Janway Drive and Yarbrough Intersection)-Light Beige Shih Tzu. PLEASE HELP! :( She is about 2 years old and has some medical problems and must take medication. She was wearing orange bows in her hair. We really miss her and really need her to come home! If you have seen or have any information PLEASE text or call 915-204-4730. BIG REWARD IS BEING OFFERED!!



Thursday, April 11, 2013

Be A Calorie Burner


Studies show that some people move less after they begin an exercise regimen. When women and men started to work out twice a week, their everyday activity decreased by 22%, according to research from the Netherlands. The reason for the slowdown, experts speculate, may be post-workout fatigue or the perception that if you exercise, you can afford to skip on the small stuff.

Wrong!

Little activities such as standing instead of sitting, fidgeting, and walking more throughout the day can add up to an extra 350 calories burned per day, according to Mayo Clinic studies. Other research shows that a decrease in everyday actions may shut down an enzyme that controls fat metabolism, making weight loss tougher. And even daily half-hour to hour-long workouts aren't enough to turn it back on.

Prevention.com. July 200.8. Pg. 129

Wednesday, April 10, 2013

Figure Out Your Weaknesses

****Training starts with your mind.****

It is a true statement when you hear that 'knowledge equals power.' Think of your body as a computer- all computers can solve math problems, play games and music, connect to the internet and send e-mails. The difference is that some of these computers are more powerful or faster at doing these tasks than others.

"When it comes to our bodies, we all digest protein and carbs the same way, and we all send the same type of signal to our muscles when we want them to contract and lift a weight. The difference is that some us are more efficient at it than others, which means that some may be able to tone faster, lose weight faster, or more prone to build mass faster. The knowledge behind all of this is to figure out where your weaknesses are, and fill them in with training, nutrition and supplements in order to even the playing field.

THE MUSCLE
What is a muscle? Muscles will contract, produce force, which will shorten the distance between two or more bones. Remember, training starts with the mind, the confidence to exercise intensely and the mental desire to get better every day. It is the brain that sends your muscles an electrical signal to fire and contract. A powerful frame of mind will definitely equal intensity. Once your brain sends the signal for your muscles to contract the signal shoots to its destination through the nervous system in order to trigger the release of calcium into the appropriate muscle fibers. This in turn will change the electrical charge in the fibers, allowing the muscle to contract. The most amazing thing is that muscle fibers contract on a need to use basis, and the stronger the signal coming from the brain, the more fibers you will contract, resulting in tremendous changes in your body.

So understand how your muscles work and know what YOU can do to get better! I want this for each and everyone of you. It all starts from you and only YOU! Understand your body, but most importantly understand your weaknesses! Go for it and don't let anything stand in your way!

Popular Posts

Power Of Your Heart

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

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

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

Abdominal Challenge #2

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

CONDITIONING DRILL #1

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

CONDITIONING DRILL #2

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

CONDITIONING DRILL #3

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

CONDITIONING DRILL #4

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

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

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

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

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

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



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

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

POWER THOUGHT OF THE DAY

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

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

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

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

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

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

POWER THOUGHT OF THE DAY

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

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

DOFITNESS TRAINING STATION

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