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.

Thursday, February 28, 2013

Your Thirst



I came across this question along with this quote and I just had to share it with you. I believe that most of you will appreciate it and find its true meaning for YOURSELF.

How can you tell the dreamer from the dream?

"I've been having this recurring vision...In it, there's this fish tank--it calms me. I see a small speck floating on the water, and I look closer, it's me...I'm atop the waves. There's water as far as the eye can see, yet I can't drink. Not a drop. I taste salt in my mouth. I taste the bile. My thirst is great and it hangs around my neck like a chain. Eventually the weight drags me under. I'm drowning...I struggle, flail, kick... Then suddenly, I sense the familiar cold, hard hand of iron. I grab hold and pull myself up. This world is a vast sea but one thing remains fixed, constant...This iron. This calling. This THIRST."

Wednesday, February 27, 2013

How Are You Going To Attack Today?

A Purpose Is Fulfilled In Each Moment...And It Is That Purpose That Remains Constant For Life. There Are No Limits On How Much Your Purpose And Your Dreams Can Expand. Be Strong And Stay Strong!!!

Love Always,
Dofitness

Computer Viewing Only (Longer Version)


I am a firm believer that hard work is the best remedy for all of life's trials. Along with hard work, you must THINK POSITIVELY...because thoughts are like a steering wheel that moves our life in the right direction. So BELIEVE deep down in your heart that you are destined to do great things.


HOW ARE YOU GOING TO ATTACK TODAY?
Every day you train is another step closer to making your change. Pushing yourself to the limits; smashing through walls, bringing the noise to every workout and developing the most dangerous and unstoppable weapon you can...YOU!


Mobile and Computer Viewing (Shorter Version)

Tuesday, February 26, 2013

Answers You Can Use To Achieve Success

Anything worth having is worth working for



Q: Why is it important to eat more frequently throughout your day (every 2-3 hours/5-6 meals)?
A: You will metabolize your food (burn your fuel) more efficiently and consequently, have increased energy. Also, by combining these meals with exercise, you will raise your metabolism, stoking your machine (body), burning more calories, and reducing your body fat.

Q: Is cutting out fats from my diet essential for weight loss?
A: You must remember that not all fats are bad. Look to the heart-friendly unsaturated fats found in certain vegetables, nuts, flax seed, and fish. Some studies have shown that unsaturated fats may also promote weight loss and are better for your heart.

Q: How bad is alcohol when trying to lose weight or trying to get in good condition?
A: First of all, alcohol is not good for your waistline...a standard mixed drink contains 100 to 250 calories. And many people will eat more when they drink...alcohol makes you crave the foods you are trying to avoid. Next, the body processes alcohol differently from the way it does other carbs. DON'T FORGET ALCOHOL IS A CARB! Alcohol contains 7 calories per gram, compared to 4 calories per gram in most carbs. Your body treats alcohol as a toxin, so your liver processes alcohol calories before all others in an attempt to clean the toxins from your bloodstream. So as other calories wait on line, your body senses a rise in calories and shuttles many of them into your fat cells! UH-OH, NOT GOOD!

Q: Is bread really that bad for you?
A: Bread is filled with empty carbs that spike your blood sugar, sending your body into fat storage mode and increasing your sensations for hunger. BREAD IS EMPTY, WASTED CALORIES. Most types of bread really pack on the calories. For example, most bagels contain more than 400 calories. Now this doesn't mean to take out breads completely. Try to take out breads/crackers for a 2-3 week period and challenge your body...see how your body responds to the no bread plan!


Thursday, February 21, 2013

You Hold The Key


YOU HOLD THE KEY…
It is not in the stars to hold our destiny, but in ourselves. BELIEVE WHAT LIVES INSIDE OF YOU…YOU HOLD THE KEY.

Saturday, February 16, 2013

The Center Of Your Universe


LISTEN UP EVERYONE...I HAVE SAID IT BEFORE AND I AM GOING TO SAY IT AGAIN.  

Do you know how important your abdominal muscles are to your overall health?

Did you know that when you are doing an activity, your abdominal muscles help stabilize your body during start-and-stop movements. This is important because if you have weak abdominal muscles, it is your joints that will absorb all the force--putting too much pressure on them.

Did you also know that when you run, bike, play a sport, or even just walk...it is your core that is the essential muscle group used to perform all these activities. Your core strength gives you the power to perform. So for example, if your golf swing is weak, strong abs will improve that. Researchers have found that abdominals fired first among all the muscles when playing sports or doing any activity.

SO WORK THAT CORE! KEEP IT STRONG AND HEALTHY! IT IS THE CENTER OF YOU!

Wednesday, February 13, 2013

Trust Your Heart And Let It Lead You

I thought this blog entry was very appropriate considering that it is "Love Week" and all. :) Many of our actions and feelings come from our heart this week...but it shouldn't be just for this week. You must feel from your heart all the time. So my question to you is...What is your Heart Longing For?

This is a practice adapted from Contentment by Robert A. Johnson and Jerry M. Ruhl. Find a place to sit quietly for a few minutes. Take a few slow, deep breaths. Now think over the past week. What have you spent your time, energy, and money doing? How has each thing contributed to your happiness or not? Now, continue to breath calmly, turn your attention to your heart and ask, "What is my heart longing for?" Perhaps the answer will pop up immediately; perhaps it will surface later. If you do get an answer right away, compare it to your list of how you've been spending your time and money. Notice how you feel. Is there a way to invest more in what your heart is longing for?

We all have an opportunity to live with our hearts...you must discover what is inside you. Allow your heart to lead you. You must gather all the "stuff" necessary to overcome and succeed in life from THE INSIDE. It is only within you that you are going to find what you need and what really matters...PURPOSE. Everyone fears the unknown and what is truly inside them...DON'T be afraid. Trust your heart and let it lead you. IT IS UP TO YOU TO FIND IT!

Ryan, M.J. Instant Health and Happiness Boosters. Pg. 203.

Embrace And Share Your Gifts


There are so many gifts I want for you...

I'd like to give you the gift of wisdom, but that is something only the passing years can bring.
Id like to give you the gift of success, but that is something that only has true value if it is earned.
I'd like to give you the gift of happiness, but the path that leads you there is one you must find on your own.

But there is one gift that I can give you, and that is little tokens of encouragement and reassurance, which will give you the courage to find what you are looking for and what you can become. Believe in yourself and the strength that lives inside you. Embrace it and share it with the world. You are one of a kind...believe in the gifts that exist inside you.

Monday, February 11, 2013

The Hidden Power

A Young Athlete Finishing His Training Session With A Two-Minute Battle With The 75# Boxing Bag. He Shows Strength And Power Beyond Belief And Measure...HIS HIDDEN POWER. Never Underestimate The Strength And The Potential That Lives Inside Of You! :)

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Friday, February 8, 2013

Dofitness Fun Moments

Another Training Day In The Dofitness World. Hard Work, Spirit, And Fun...These Things Make Up Fun Moments At Dofitness Training Studio. Everyone Have A Wonderful Weekend.

-Love Always,
Dofitness


Wednesday, February 6, 2013

It's All About The Intensity And The Credit Card Swipe

Nice Job Cat...According To Cat...This Workout, Especially The Bike Drill Is Also Known As The Fifty Shades Of Gray Bike! Go For It! Get Those Beyonce Legs... :) I Am Here For You!!!

You Better Recognize

Meredith Dowse Killing It In The Gym. The Finish Line Won't Get Closer, You Must Work Harder To Get There! Nice Job Dowse!!!

Monday, February 4, 2013

Stay Strong And Fight Through


Dare To Believe In Your Capabilities...Your Purpose Reveals Believing, Hoping, Living, And Doing What Truly Defines You! It Is The Courage From Within...Remember, Nothing Can Be Achieved To Those Who Give Up. Make Your Own History And Achieve Away!!!

Saturday, February 2, 2013

THE IMPACT OF RANDOM ACTS OF KINDNESS...



I know that my blog is supposed to be based on both mind and body components that will help you discover your journey of health and fitness. But for me, fitness goes deeper than that (the obvious- "JUST" mind and body). It is mind and body + more...I have always liked looking at the whole picture. Everything that surrounds me not just the obvious things or the visible ones, but the ones that are hidden or lost. I love to inspire and challenge people to discover or dig deeper than what is on the surface. For me, a person who has a complete understanding of "fitness" or who is "fit" is someone who is physically, emotionally, mentally, and spiritually sound. And even though we could have one of these traits or some, every day is a brand new day to discover more and become more "fit in life"...and that is what makes life so interesting. 

Everything is practice and everything is learning. We never stop learning...never stop improving...never stop growing. No one will ever be completely "fit"...many may get close but I still believe it is and will always be a work in progress- A continuous and everlasting discovery that reveals both your strengths and weaknesses for your everyday understanding of your purpose in life.  It is important to fully understand the life you live as a "fit" person and the life that exists all around you. I love to read and I love to read about things that touch deep within my heart....To me this is an experience or a moment that molds me and helps me to continue to learn about myself and about others. We are all connected and we ALWAYS have something to gain from the next person...never stop learning, never stop growing, never stop ANYTHING. So with all that said, I want to take the time to share this story that touches my heart deeply...a random act of kindness from one person that means the world and life to another person. 

Mark was walking home from school one day when he noticed the boy ahead of him had tripped and all of the books he was carrying, along with two sweaters, a baseball bat, a glove and a small tape recorder. Mark knelt down and helped the boy pick up the scattered articles and helped carry some of the stuff since they were going the same way. As they walked, Marked discovered the boy's name was Bill, that he loved video games, baseball and history, and that he had just broken up with his girlfriend.

They got to Bill's house and Mark went inside to watch t.v., and continue talking about their lives. The afternoon passed by pleasantly with laughs and stories, which developed into a wonderful friendship. They continued to see each other around school, had lunch together once or twice, then both graduated junior high school. Ironically, they ended up at the same high school where they had brief contacts over the years. It was finally here...their senior year graduation. Wow!! How time flies.

Three weeks before graduation, Bill asked Mark if they could talk. Bill reminded him of the day many years ago when they had first met. "Did you ever wonder why I was carrying so many things home that day?" asked Bill. "You see, I cleaned out my locker that day because I didn't want to leave a mess for anyone else. I had my dad's gun under my bed and I was going to commit suicide. But after we spent some time together talking and laughing, I realized that if I had killed myself, I would have missed that time and so many others that might follow. So you see, Mark, when you picked up my books that day, you did a lot more. YOU SAVED ME LIFE."

Canfield, J. Hansen, M. Chicken Soup For The Soul. Pgs. 35-36.

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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