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.

Tuesday, January 29, 2013

IN THAT MOMENT


One of my favorite scenes in the movie, "Over The Top." For me this scene goes so much deeper (I can feel his emotions and his WILL TO WIN...ESPECIALLY FROM WITHIN). I look beyond just seeing Sylvester Stallone competing against a man that drinks a can of oil to "rev up." Lol. Or seeing him go up against someone much bigger than him to make it to the championship event. It is seeing someone completely transform for that moment (tapping into his true inner self deep within)...and witnessing all the hard work, practices, emotions, blood, tears, training all for that one moment. Literally witnessing all his emotions put out on the table. The mind and body working together to complete the task at hand. 

Like one of the greatest arm wrestler, Allen Fisher, once said, “When you’re in a competition, you don’t hear the people screaming. I shut off everything, and I’m just there in the moment. I’m listening for ‘Ready, g-.’ I don’t even hear the whole word ‘go.’ I train for ‘g-.’ You have to train your mental state all the time. It’s like how muscles have memory, and they know what you do. So you have to do things over and over until they become second nature. Well, your mind is the same thing. You have to train your mind to know your move, to not go into second thoughts, and to think like a champion. Mentally, you’ve got to be beyond everything. You’ve got to stay totally focused.”


Monday, January 28, 2013

THROUGH THE LOOKING GLASS- DOFITNESS SPOTLIGHTS PART 1


Highlighting Some Of The Dofitness Exercises Performed At Dofitness Studio. Always Try To Challenge Yourself. Accomplish Everything...Including The Things That Challenge You. Never Give Up And Always Trust In Your Vision For Yourself And Your Life...NO MATTER WHAT. 


Happy Training,
-Dofitness


Tuesday, January 15, 2013

January/ February Dofitness Group Traing Special


What does fitness mean to you? The quest of fitness is being able to search and reach for wholeness that can inspire us to survive the challenging pressures of everyday life. And in order to make fitness a lifelong journey, you must commit yourself to the adventure. Remember, you must be transformed from the inside out and in order to achieve YOU...YOU MUST LOOK BEYOND AND WITHIN.

The Dofitness Training Studio is offering an unbelievable special to start this New Year right. Dofitness Group Training workouts are a fun and unique way to get in shape. I use old school methods in combination with new & unusual fitness programming to get you the results you want. It’s not uncommon at my studio to see tires, ropes, sleds, slosh pipes, punching bags, kettlebells, chains, and many other unorthodox tools in my Dofitness group classes. Not to mention the new customized & homemade functional training station filled with monkey bars, pull-up sections, rope pulls & so much more. Another unique aspect of my training is I will customize the workout for each specific person in the group, so no need to stress if you haven’t trained in years or if you have an injury that prevents you from running...you will be working out for your own personalized goals and needs. Achieve your goals surpass your expectation; surprise yourself...ALL WHILE HAVING THE TIME OF YOUR LIFE. :)

So what are you waiting for...DISCOVER YOU AND ALL OF YOUR BEAUTY. Open your mind, make a commitment to yourself, and seek YOUR OWN PATH. The path that is going to lead you to YOUR FULL DISCOVERY. THE DISCOVERY OF MASTERING YOUR BODY.


DOFITNESS SPECIAL PACKS:
3 Pack: $87.00 ($29 per session)   
5 Pack: $125.00 ($25 per session) 
10 Pack: $230.00 ($23 per session) 
20 Pack: $380.00 ($19 per session)
30 Pack: $450.00 ($15 per session)



****COMPARE PRICES***


REGULAR PRICE FOR DOFITNESS GROUP TRAINING:
3 Pack: $150 ($50 per session)
5 Pack: $225 ($45 per session)
10 Pack: $400 ($40 per session)
20 Pack: $700 ($35 per session)
30 Pack: $900 ($30 per session)


*All Special Packs Must Be Paid In Full*
*This Special Is For Newcomers*
*Don’t Miss Out On This Dofitness Special
Sign Up Today...Offer Expires February 15, 2013
*If You Have Any Questions, Please Contact Me At dofitness@gmail.com

Sunday, January 13, 2013

The Power Of Your Imagination


"The longer I live the more I see that I am never wrong about anything, and that all the pains I have so humbly taken to verify my notions have only wasted my time." -George Bernard Shaw

I was reading a book the other day that I thought was very fascinating and would like to share some points with you. Remember, that everything within you is tied together. You must allow yourself to be mentally and emotionally strong in order to be strong physically. You must imagine yourself being successful, visualize yourself being the best that you can be, and finding the place within that holds YOUR TRUTH. Many of you have had a chance to experience what I mean by this through my training...for instance, I LOVE TO CHALLENGE EVERYONE MENTALLY THROUGH TRAINING. When you are exercising and your body begins to fatigue physically it is up to your mind to push you pass that fatigue (making the exercise mentally challenging). You must imagine and visualize yourself pushing through that challenge...beating the odds and overcoming. You must also go to your happy place (YOUR SANCTUARY) in order to put all the pieces together and complete the challenging exercise. BUT, the most important point I want to make is that this process doesn't apply only to exercise but to life experiences.

The power of the imagination is being able to return to the past, rehearse the future, and zoom off on flights of fancy-all within seconds. Imaginations can come in different forms, some people primarily see, others primarily hear, and others primarily feel. Our comfort zone (our arena of thoughts and actions within which we feel comfortable--all the things we have done often enough to feel comfortable doing again.) may try to control our imagination, it is vigorously and creatively used AGAINST us. For example, we may relive the horrors of the past-fears that were justified, unworthiness at their worst. The comfort zone may also use the imagination to create a future of not just failure, but MONUMENTAL failure, EMBARRASSING failure, PUBLIC AND UNCONDITIONAL failure. Our comfort zone may also use news stories and other accounts of disaster to show us why we had better not do anything new.

YOUR COMFORT ZONE MAY CLAIM TO HAVE COMPLETE OWNERSHIP, BUT, IN FACT, IT DOESN'T HAVE ANY RIGHTS! Your imagination is YOURS. YOU remember the past you choose, rehearse the future you want, identify with the heroes you hold dear. All of our pasts are filled with good and bad, but YOU have the control to remember the good things from your past and this is what builds an image of ourselves as doers and achievers.

When YOU project your dreams into a positive future, you will see that you can have what you want. You must have a positive image of the future, this not only shows us how to get there; it DRAWS us to it, attracting us toward our dreams like a magnet.

Use your imagination to put yourself in the center of an action (when you hear some good news or read an inspirational story). This allows you to IDENTIFY with all the good, happy, and wonderful aspects of our culture. The positive use of imagination is called VISUALIZATION. Visual is used in a general sense, "See what I mean?" As stated above, some people see while others primarily hear and others feel. There is no wrong way to visualize.

"When love and skill work together, expect a masterpiece."-John Ruskin

You must build on your imagination...build a SANCTUARY. Your sanctuary is an inner retreat you build with visualization in your imagination. It is here that you will discover the truth about yourself...you must work to affirm it....MAKE IT FIRM. This is YOUR place-a place you can go to learn your lessons in peace and harmony, or just take a rest and get away from it all. You can make it any size, shape, or dimension...large or small....located anywhere (floating in space, on a mountain top, or by an ocean). BELIEVE IN IT...TREASURE IT...IT IS YOURS TO KEEP!

McWilliams, Peter. DO IT! Ppgs. 123-130.

The Harder You Work...The Harder It Is To Lose.





Hard Work Is The Best Remedy Of All Life's Trials. THE HARDER YOU WORK, THE HARDER IT IS TO LOSE.

I Want To Share Some of Sarah Backman's Inspiring Words About Being A Woman And Working Out and Armwrestling. The Struggles Of Having Muscles And Still Trying To Portray Yourself As A Feminine Woman. I Also Feel It Is Important To Note That These Inspiring Words Can Apply To ANYONE...Not Just Women. For Those Who Didn't Make Their Sports Team Or Others Who Can't Develop Their Bodies Like They Want To. The Bottom Line Is...Follow Your Dreams, Work Hard, And NEVER GIVE UP! Always Keep Pushing! Discover WHO YOU ARE AND WHAT YOU ARE CAPABLE OF DOING!

"Many women feel like working out means to be like a man, especially when it comes to armwrestling. That you can not be strong and still look good. I try with all my heart to show that it is possible to be a woman and to be strong. It is very possible to fulfill this. You don't have to look like a man or behave like a man just because you are strong. Women come up to me and say, they don't dare workout in a gym because they are afraid to get muscles. What is wrong with muscles? It is not easy for a woman to build muscles...it takes time. You must put a lot of effort and a lot of your heart and soul...change your lifestyle to get BIG RESULTS."
-Sarah Backman



Thursday, January 10, 2013

Bolster Your Immune System


Here's an interesting fact for you...Did you know that you should hang with friends to bolster your disease-fighting power; Isolation can cause stress and zap your immune system.

Below is a list of foods that will warm up your cold, send the flu flying, and bolster your immune system.
1. Ginseng Tea- In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than those popping a placebo. Ginseng helps kill invading viruses by increasing the body's production of key immune cells.

2. Green Tea- EGCG, a chemical compound that is potent in green tea, has been shown to stop the adenovirus (one of the bugs responsible for colds) from replicating. Start pumping green tea into your system at the first sign of a cold and you should be able to stave off worse symptoms.

3. Oranges- The zinc and Vitamin C in oranges won't prevent the onslaught of a cold, but it might decrease the severity and duration of your symptoms. One orange provides more than 100 percent of your daily recommended intake of Vitamin C.

4. Olive Oil and Avocados- Foods rich in healthy fats, such as olive oil and avocados, help reduce inflammation, a catalyst for migraines. One study found that the anti-inflammatory compound in olive oil suppresses the same pain pathway as ibuprofen.

Zinczenko, David. Eat This Not That. Pg. 285.

Tuesday, January 8, 2013

I AM A TEACHER

My last day at home I was gathering all my things and trying to pack all my stuff in these two suitcases...leaving behind some wonderful things I received for the holidays....BUMMER! :( Hopefully, my mom will send them to me someday...lol (HINT, HINT). As I am doing all these things I am coming across all the wonderful books my mom has (and has had over the years, I just failed to pay attention). As I was chasing her down the hallway of our home I was pleading and asking her, "please can I have this book?" Or, "what do I need to do to get this book?" Or even..."how much will you sell this book to me?" She was really getting a kick out of my passion for these books...all these wonderful books. And because I have such a wonderful mother...she gave them all to me except ONE! :( Or maybe it was TWO...LOL. Just kidding. But that was ok, I had more than enough books to get me by for the next couple of months. So I first want to thank my beautiful mother for giving me all these wonderful books...LOVE THEM ALL AND LOVE YOU TREMENDOUSLY.

So this brings me to the point of this blog entry, as I was reading one of my books, I came across a BEAUTIFUL POEM that I want to share with you. A story that hits my heart to the core...I am the daughter of  A TEACHER...AND I AM SO PROUD OF THAT!!! TO THIS DAY I AM SO PROUD TO SAY I AM A DAUGHTER OF A TEACHER! I watched my mother day in and day out invest her time and her heart into teaching children...wanting so much success for each and every one of them...always coming up with new ideas...always letting her passion and her love shine through her work. I learned many things from my mother and I wouldn't be where I am today if it wasn't for her. I know in my heart, my sister can say the same thing.
One interesting thing I must point out is...I believe my mother's work and passion live through me even today...in my training, in my dreams, in my wishes, and overall in my life. She did and continues to do so many wonderful things...She taught for 38 years and helped shape and create endless possibilities for so many children including my sister and I.

ALL TEACHERS GIVE US SOMETHING UNIQUE AND SPECIAL, WE JUST DON'T REALIZE IT AT THE TIME. BUT I CAN HONESTLY SAY ONCE YOU DISCOVER WHAT LIVES INSIDE OF YOU (WHEN YOU LOOK DEEP WITHIN YOUR SOUL)...YOU SEE EVERY ONE OF YOUR TEACHER'S FACE THERE. SOME OF THEM WERE HARD ON YOU (BECAUSE THEY BELIEVED IN YOU), SOME NEVER GAVE UP ON YOU AND PUSHED YOU, OTHERS GAVE YOU HOPE AND GUIDANCE, WHILE OTHERS HELPED YOU FEEL SAFE AND ALWAYS GAVE YOU THE COURAGE AND SUPPORT YOU NEEDED. SO APPRECIATE THOSE MOMENTS YOU HAD WITH YOUR TEACHERS...KEEP THEM CLOSE TO YOUR HEART!

So on with the poem....

I AM A TEACHER
I am a Teacher.
I was born the first moment that a question leaped from the mouth of a child.
I have been many people in many places.
I am Socrates exciting the youth of Athens to discover new ideas through the use of questions.
I am Anne Sullivan tapping out the secrets of the universe into the outstretched hand of Helen Keller.
I am Aesop and Hans Christian Anderson revealing truth through countless stories.
I am Marva Collins fighting for every child's right to an education.
I am Mary McCleod Bethune building a great college for my people, using orange crates for desks.
And I am Bel Kaufman struggling to go Up The Down Staircase.
The names of those who have practiced my profession ring like a hall of fame for humanity...Booker T. Washington, Buddha, Confucius, Ralph Waldo Emerson, Leo Buscaglia, Moses and Jesus.
I am also those whose names and faces have long been forgotten but whose lessons and character will always be remembered in the accomplishments of their students. 
I have wept for joy at the weddings of former students, laughed with glee at the birth of their children and stood with head bowed in grief and confusion by graves dug to soon for bodies far too young.
Throughout the course of a day I have been called upon to be an actor, friend, nurse, and doctor, coach, finder of lost articles, money lender, taxi driver, psychologist, substitute parent, salesman, politician, and a keeper of the faith. 
Despite the maps, charts, formulas, verbs, stories and books, I have really had nothing to teach, for my students really have only themselves to learn, and I know it takes the whole world to tell you who you are.
I am a paradox. I speak loudest when I listen the most. My greatest gifts are in what I am willing to appreciatively receive from my students.
Material wealth is not one of my goals, but I am a full-time treasure seeker in my quest for new opportunities for my students to use their talents that sometimes lie buried in self-defeat.
I am the most fortunate of all who labor.
A doctor is allowed to usher life into the world in one magic moment. I am allowed to see what life is reborn each day with new questions, ideas, and friendships. 
An architect knows that if he builds with care, his structure may stand for centuries. A teacher knows that if he builds with love and truth, what he builds will last forever.
I am a warrior, daily doing battle against peer pressure, negativity, fear, conformity, prejudice, ignorance and apathy. But I have great allies: Intelligence, Curiosity, Parental Support, Individuality, Creativity, Faith, Love, And Laughter all rush to my banner with indomitable support.
And who do I have to thank for this wonderful life I am so fortunate to experience, but you the public, the parents. For you have done me the great honor to entrust to me your greatest contribution to eternity, YOUR CHILDREN.
And so I have a past that is rich in memories. I have a present that is challenging, adventurous, and fun because I am allowed to spend my days with the future.
I AM A TEACHER...AND I THANK GOD FOR IT EVERY DAY.
                                                                                                         -John W. Schlatter

So in honor of teachers and to say thank you for all that you do...I want to offer a special discounted package of personal training for the month of January. If you are interested, please contact me at dofitness@gmail.com.  :)

Canfield, J. Hansen, M. Chicken Soup For The Soul. 1993. Pgs. 145-147.

Try, Try Again


Here is a lesson you should take notice of,
A lesson you should take to heart,
Try, try again;
If at first you don't succeed,
Try, try again;
It is then that your courage should appear,
For, if you will persevere,
You will conquer, and never fear, 
So Try, try again;
 Believe that one day you will see THE TRUTH.

Thursday, January 3, 2013

Test Your Fitness Skills...GAME ON

"Let Your Heart Push You Through The Pain!"
"Develop and Believe In Your Foundation."
"Many of life's failures are people who did not realize how close they were to success when they gave up."-Thomas Edison


Hello everyone! Believe in yourself and always work hard no matter what. NEVER give in and NEVER give up! Below, I have included some of my favorite circuits...the name of the game is for you to perform each round with your highest level of intensity. The object of these circuits is to perform each round as fast as you can. Also make sure that you pick weight that will challenge you. Most importantly, make sure that you perform each exercise with full range of motion (work your muscles at 100%). GAME ON!

ROUND ONE:
1) Unassisted Sit-ups- 25x
2) Dumbbell Squats- 100x
3) Push-ups- 25x
4) Walking Dumbbell Lunges- 200 steps
5) Squat Jumps (Body Weight)- 25x

ROUND TWO:
1) Unassisted Sit-up Twist/Twist- 25x
2) Dumbbell Step-Ups- 25x each leg (Use bench or box)
3) Dumbbell Standing Alternating Shoulder Press- 50x (Count each side as 1 rep)
4) Alternating Forward Dumbbell Lunges In Place- 50x (Same as above)
5) Dumbbell Squat Jumps- 25x (Hold DBS by your side)
6) Push-ups- 25x

ROUND THREE:
1) One Crunch + One Sit-up (2=1)- 25x
2) Two-Step Alternating Dumbbell Squats (4=1)- 30x (Start in a close position squat/squat down/as you come up step to one side and squat/as you come up go back to the center/squat down/as you come up step to the opposite side= 1 rep)
3) Dumbbell Split Squat Jumps- 50x (Start in lunge position/jump up and switch to the opposite side and landing in lunge position)
4) Dumbbell Squat Push-Press- 25x
5) Push-ups- 25x
6) Box Jumps- 50x (Use the appropriate box size for your fitness level/standard size is 17" box)

UNKNOWN SOUNDS PART 2...WAKE UP CALL IN EL PASO, TEXAS!!!

Hello everyone. I hope that everyone had a very wonderful New Years and you are  ready to get after those "lifetime" resolutions. Anyways, I will be posting some fitness and health information that I think you will find helpful in your fitness journey for 2013...so be on the look out for that information.



Next, I just had to post my Part 2 video of my experience that night on December 27, 2012 at 3:34 a.m. in El Paso, Texas. After posting my first video on this unusual night, I noticed that it did not pick up on any of the flashes of light that went along with the sounds in the sky. So I decided to lighten up my video and pan-zoom it. The flashes of light are quite unusual and I just wanted to share this with you...they made different patterns in the sky, they appear and then disappear, they would shine bright then dim low. Also, I am not sure if you noticed on the first video but the harmonious music playing in the sky...I noticed that these flashes of light would almost respond to this flow of harmony.

This mystery has been happening all around the world for many years now, but has become more intense in the last year or so...some will experience ground trembling with these sounds, some have heard very high-pitched sounds, and booming and hissing sounds that seem to be coming from the atmosphere...No one seems to know what is causing this, so it is still a mystery but quite fascinating at the same time. Again, just wanted to share my experience with you...make sure to watch this video with headphones so you can hear the intensity of these vibration sounds and hear the harmonious music playing in the sky. Hope you enjoy. And Happy New Year Again...May this New Year make all your wishes come true.



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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