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, March 31, 2013

Mayflower Oil Spill

Hi Everyone. I hope everyone is having a wonderful Easter holiday and enjoying the weather. Like I have stated in the past, I know this is a fitness blog but I still believe it is necessary to be aware of things that happen around us. Everything is energy and everything is connected. Everything will affect everyone at one point in time. Just wanted to use this time to share the recent events that have unfolded in the State of Arkansas. I believe awareness is key to everyone...it is always essential to know what is going on rather than find out later or never to find out. 


On Friday, March 29, 2013 at approximately 2:45 p.m, the Exxon Mobil Pegasus pipeline, which brings Canadian crude oil from Illinois to Texas, ruptured, leaking at least 80,000 gallons of oil into the Central Arkansas town of Mayflower (a small town about 20 miles from Little Rock, Arkansas). The leak flowed for about 45 minutes before they could stop the leak.

The pipeline developed a leak and oil fluids spread across gardens, residential streets...entering streams and drainage ditches running under Hwy 365 and Interstate 40. Pipeline crosses several waterways in the area and could potentially present a threat to water supplies. Forty homes have been evacuated and that number continues to rise.

According to an article in Reuters on Sunday, March 31, 2013 (5:07 p.m.est) Exxon's Pegasus pipeline, which can carry more than 90,000 barrels per day (bpd) of crude from Pakota, Illinois to Nederland, Texas, was shut after the leak was discovered late Friday afternoon in a subdivision near the town of Mayflower. 


Exxon also had no specific estimate of how much crude oil had spilled, but the company said 12,000 barrels of oil and water had been recovered - up from 4,500 barrels on Saturday. The company did not say how much of the total was oil and how much was water.

Exxon said it staged the response to handle 10,000 barrels of oil "to ensure adequate resources are in place."

Fifteen vacuum trucks remained on the scene for cleanup, and 33 storage tanks were deployed to temporarily store the oil.

The pipeline was carrying Canadian Wabasca Heavy crude at the time of the leak. An oil spill of more than 1,000 barrels into a Wisconsin field from an Enbridge pipeline last summer kept that line shuttered for around 11 days.

The Arkansas spill drew fast reaction from opponents of the 800,000 bpd Keystone XL pipeline, which would carry heavy crude from Canada's tar sands to the U.S. Gulf Coast refining center. The U.S. Environmental Protection Agency had categorized the rupture as a "major spill."

Environmentalists have expressed concerns about the impact of developing the oil sands and say the crude is more corrosive to pipelines than conventional oil. On Wednesday, a train carrying Canadian crude derailed in Minnesota, spilling 15,000 gallons of oil.

"Whether it's the proposed Keystone XL pipeline, or ... (the) mess in Arkansas, Americans are realizing that transporting large amounts of this corrosive and polluting fuel is a bad deal for American taxpayers and for our environment," said Representative Ed Markey, a Massachusetts Democrat.


There is more information on this unfortunate incident and will try to update you the best I can. 



Friday, March 29, 2013

Your Action Plan To Nutrition Part 2

"Discover what you want most of all in this world, and set yourself to work on it." -John Homer Miller

"If you do the best you can, you will find, nine times out of ten, that you have done as well as or better than anyone else." -William Feather

Please understand that I will be breaking up THE ACTION PLAN TO NUTRITION into parts (1,2,3,4...). I don't want to overwhelm you with so much information that you end up missing something important. I want you to truly grasp the concept of nutrition and how it is important to have an overall outlook on your nutrition action plan. 

In Part 1, I touched on the factors of mental preparation and assessment along with ways to stay motivated. I want to now discuss the reality of food measurement and calorie-counting. I think that this is a personal choice...some may feel that it is necessary to measure and count everything they consume. While others may find it too time-consuming and will eventually lose interest. Remember, you are in control...you want to use the best strategy that is going to give you the results you want. I believe that you can be very successful in your eating regimen without having to measure every ounce of food you eat. 

The approach I have used for most of my life is by eyeballing my portion sizes and aiming for a certain number of portions from each food group. I have never counted calories, BUT I have kept a food journal. I think that keeping a journal of what you eat and what time you eat can be very helpful. You can keep track of your energy levels, performance, recovery, and weight loss/body fat by documenting your eating plan on a daily basis. In the past, if I woke up feeling tighter around my midsection and my energy was high...I would refer to the days prior to my change and try to follow it in the same fashion. I have found that by keeping a journal and being apart of the fitness industry for a long time, I have been able to pinpoint which foods work for me, when they work for me, and what benefits I get from them these foods. Below I am including a chart that shows you how to measure your food groups without a calculator or a food scale.

  • 1 unit of protein= 1 ounce lean protein (4 ounces = your palm); 7 grams of protein per ounce of protein
  • 1 unit of fat= 1 teaspoon oil or 3 walnuts; 5 grams of fat
  • 1 unit of starchy carbs= half a medium potato (1 "medium" potato = your fist); 15 grams of carbs
  • 1 unit of vegetables = 1 cup vegetables (approximately two palmfuls); 5 grams of carbs
  • 1 unit of fruit= 1 cup strawberries (two palmfuls) or half an apple; 15 grams of carbs

  • When starting an eating plan, you want to shock your body. Some of you may decide to take out foods that you seem to struggle with such as breads, sweets, pastas, and even alcohol. Others will begin their first two weeks on a detox plan, which is mainly comprised of protein and vegetables. This plan helps to flush out toxins and helps to restart your body. You then begin to bring certain foods back into your plan and your body is able to function and shuttle these nutrients to all the right places. The importance here is that your body begins to use nutrients (that may have been non-existent before the detox) in the correct way, which in turn allows your body to perform better and helps you to lose the proper weight necessary. And then you may have others who decide they will eat a high-carb, low-protein, low-fat eating plan for first two weeks. As much as 75% to 80% of their food choices are carbs...then they will begin a six-week plan, which requires higher protein and fat and lower carbs.


    Again, understand how your body operates, consider how intense and how often you workout, and what start-up plan best fits your personal needs and goals. I think it is very important that if you are training intensely 6 days a week for an hour and a half to two hours, that a no-carb to low-carb would not be a smart move to make. PLEASE understand that your body needs carbohydrates to function, for energy, and for performance. You may decide to lower your carbs on the days you take off from workout or on your low-to moderate workout days. You would be amazed on how many carbohydrates I take in and how much my body is able to perform or go the distance because of my carb intake. Or, you may choose to take in your oatmeal, sweet potato, and brown rice at the beginning of your day and then taper into more vegetables and fruits after 2:00 p.m. 

    This is your action plan, and that is what is so neat about it. YOU HAVE THE OPPORTUNITY TO DESIGN SOMETHING FOR YOURSELF THAT IS GOING TO BENEFIT YOU IN ALL AREAS OF YOUR WELL-BEING. I think that each person needs to be in control of their own nutrition plan because what may work for me...may not work for you. EVERYONE IS DESIGNED AND BUILT DIFFERENTLY. YOU ARE YOUR OWN PERSONAL MACHINE...BUILD THAT MACHINE STRONG, SO YOU CAN GO ALL THE WAY!

    Thursday, March 28, 2013

    Make Your Body Into One Tough Machine

    Hello All You Hard Working People Out There...I hope everyone is working hard on their exercise regimen and prepared for what is in store for each day. Remember, you are the captain of your ship...it all comes from you. It is up to you to work hard and give it 100% . It is up to you to and only you.

    Do not be afraid to up the INTENSITY. You must generate a large amount of intensity to stimulate the most positive changes in your physique. For example, when you are doing cardio, it is not the intensity that has an affect on how many calories you burn during a run or bike ride of a specific distance. It does HOWEVER, AFFECT HOW MANY CALORIES YOU BURN AFTERWARD.

    Many times I have people ask about keeping their intensity level in the fat loss zone when they are doing cardio. Sure for some, that may work or they may be content with that level of training. BUT I AM a big believer in all-out intensity. You must understand that the purpose of intensity is to build a strong foundation within yourself. It also has an enormous effect on how much you will burn after you train, which will also help you to live a long and strong life. You want to make your body into one tough machine...able to handle anything, and most importantly burn calories and body fat even when you are sitting down or even sleeping.

    The more intense the exercise, the more and longer your post workout metabolic rate is elevated and the more calories you burn. In a study published in Medicine and Science in Sports and Exercise, triathletes who cycled at 75% of their maximum rate of oxygen consumption (VO2max) for 20 minutes, burned more calories after their workout, compared to after cycling at 50% VO2max for 30 or 60 minutes.

    Another study, published in Journal of the American College of Nutrition, compared metabolic rates following two equal calorie-burning workouts: a short duration, high-intensity workout (51 minutes at 75 percent VO2max) and a long-duration, low-intensity workout (78 minutes at 50 percent VO2max). The high intensity workout resulted in a higher post-workout metabolic rate.

    So again, I can not stress it enough...THE IMPORTANCE OF INTENSITY. You will be amazed of what your body can do and how it handles the pain and suffering that comes along with high-intensity workouts. In the end, you will feel better, you will lose weight, and you will be able to go the distance with an enormous drive. GO GET IT! BE STRONG, BE FEARLESS, BE INTENSE!

    Monday, March 25, 2013

    Daily Reminders To Proper Nutrition


    It is important to understand that in order to get in the best shape you not only have to work hard in the gym, but you MUST have the proper nutrition to fuel the results you are making. You must feed your body the right way, along with learning and developing the necessary eating habits that will promote the best overall results. As a trainer I have seen many people mistakenly think that losing fat is simply a matter of EXERCISING MORE AND EATING LESS. This conception has led many people to a dead end wall...but all this can be resolved by mastering what works for you body, timing, and balance.

    I want to begin by discussing the idea of CLOCKING YOUR CARBS. Understand that too many carbs can give you unwanted weight gain and make you fat, but too few carbs for an extended period of time can slow down your metabolism. So this brings in the idea of TIMING! I want to give you a helpful tip that may be useful for you in your daily regimen.
    **Consume a large sum of your daily carbohydrates at BREAKFAST AND AFTER TRAINING! Why?
    **Eating at least 50 grams of FAST-DIGESTING CARBS first thing in the morning and immediately post-workout hinders training-induced muscle breakdown and keeps CORTISOL, a stress hormone that destroys muscle and slows metabolism, in check.

    The next point I want to bring to the table is to MAKE CARBS WORK FOR YOU. First, you must understand that building MUSCLE is the best way to burn FAT in the long run and in order to do this you must make your workouts intense to get the results you want. Next, think about taking in 20 grams of whey protein and 20-40 grams of SLOW-DIGESTING CARBS (from sources such as fruit, sweet potatoes, or brown rice) 30 minutes before you strength train. This will help you power through you workouts with the required intensity. You want to keep your weight loads up and your rest periods short to burn through the PREWORKOUT FUEL!

    Also, try to prioritize your SLOW-BURNING CARBS. Slow-digesting carbs consists of beans, whole-grain breads and pastas, oatmeal, brown rice and sweet potatoes. These carbs should constitute the bulk of your daily carbohydrate intake...don't forget that the exceptions being first thing in the morning and immediately after you workout. It is crucial that you understand why slow-digesting carbs are so important...they reduce the effect of insulin, the hormone that initiates both hunger and fat storage. Research confirms that athletes who consume slow-digesting carbs BURN MORE FAT THROUGHOUT THE DAY AS WELL AS DURING EXERCISE!

    So take these three tips and make them part of your daily reminder to proper nutrition, and I believe you will begin to see the first-hand changes you have been looking for. Hopefully, all these tips will continue to help you in your journey to proper nutrition and overall health and fitness.

    Muscle and Fitness. 2008. pg.100.

    Your Thoughts Create Your Reality

    "As soon as you trust yourself, you will know how to live." -Johann Wolfgang von Goethe

    It is important that you understand that your thoughts create your reality because your thoughts will determine how you respond to situations in your daily life. It is those responses that become the energy you have inside you. YOUR THOUGHTS ARE A FORM OF ENERGY. Everything you feel and experience is the result of attractor energies...in other words, you get back what you put out into the world. What you have attracted to you is what you have to give away to others.

    Some studies show that low energy attracts low energy. Some of the low energy thoughts are anger, hate, shame, guilt, and fear. Not only do they weaken you, but they attract more of the same. I find that this is so crucial in overall well-being. You must change what's inside you creating more of positive inner thoughts and surrounding yourself with high energy in order to fulfill an overall outlook on life. By changing your inner thoughts to higher frequencies of love, harmony, kindness, peace, and joy, you will attract more of the same, and you will have those higher energies to give away.

    Please read this paragraph carefully...I believe that it hits it right on the mark!
    **Higher and Faster frequencies that empower you will automatically nullify and dissipate the lower energies in the same way that the presence of light makes darkness disappear.**

    One of the most important concepts of them all is becoming more loving toward yourself. By doing this it creates a whole mix of possibilities for you. First, you will attract more of the higher, faster energies that will change what's inside you. Next, you will accomplish and achieve goals and challenges that you set for yourself. Then, your positive energy will help others achieve and become just as you are. So the process is that you will begin to receive this energy back and ultimately be able to send thoughts of love and joy to everyone and everything in YOUR world.

    Remember, that the universe responds with the same energy that we send out. For example, if you attract a lot of people who wish to take advantage of you, you need to consider what you're doing to attract victimizers into your life. Or if you run into anger a lot, explore the angry thoughts you have inside you. If what you give is SELF-RESPECT and SELF-LOVE, the universe (attractor energy), will return the love and respect you have been radiating.

    Dyer, W. Success For Success And Inner Peace. Ppgs. 37-41.

    Sunday, March 17, 2013

    Where Does Your Inspiration Come From


    It can be very difficult to stay motivated due to obstacles and challenges you face each and every day....UNFORTUNATELY, THAT IS HOW LIFE WORKS! But, YOU must believe that you have what it takes to overcome any obstacle or challenge.

    Look around you...there is inspiration and motivation all around you. You must be able to recognize it and apply it to your life. People come in and out of our life everyday....some stay for awhile, while others are there for a short time. Try to learn from others and through your experiences (good and bad). Each experience, relationship, and challenge will shape you and push  you to get motivated or inspire you to overcome difficulties.

    You will come across people that have overcome seemingly impossible difficulties, people who follow their dreams into uncharted territory, people who rise to incredible heights of achievement and success.

    Everyone has a story and EVERYONE has overcome something. Tell your story and always be yourself...you get INSPIRATION from one person and then you are an inspiration to another person. It is quite a fascinating pattern.

    Never stop searching for your spiritual fulfillment, creative expression, and deep satisfaction in life.

    The Power Your Body And Mind Have Available


    "There is a vitality, a life force, an energy, a quickening that is translated through you into action. And because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and be lost. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to...keep the channel open...Whether you choose to take an art class, keep a journal, record your dreams, dance your story, or live each day from your own creative source, above all else, keep the channel open!" -Martha Graham

    Everything is ENERGY. Energy can be defined in a number of ways. Some describe energy as the capacity of a physical system to perform work. Others suggest it is a feeling of possessing such strength and vitality. Energy is your available power...your ambitious drive and effort. YOU ARE ENERGY...it is your strength of expression- the power to impress the mind and arouse your feelings...LIFE AND SPIRIT...YOU! Your energy comes from within and while it is made available for you, you must fuel that energy. To fuel your energy with the power to act effectively you must eat the right foods to give you the strength and vitality for sustained and mental activity. 

    The amount of energy contained in any given amount of food is measured in calories. A calorie is a measurement of heat, which is valid because energy production for muscular contraction in the cell is a form of oxidation. It is slow oxidation, of course, but simply another form of the rapid oxidation known as fire. So let's try this again...Calories are a measurement of the amount of heat given off by the "slow burning" of energy in the muscle cells.

    Be aware that all of the macro nutrients- protein, carbohydrates, and fat- contain energy, and therefore calories. But one important point you must understand is that they all differ in the amount of calories they have.

    For example, 1 gram of protein or 1 gram of carbohydrate= 4 calories
    1 gram of fat= 9 calories

    And from the example, it is obvious that if you are trying to drop body fat you will minimize the fat in your eating regimen (*this does not mean take it out completely/body still needs fat).
    On the flip side, if you are going to hike for days across the mountains, you should carry foods very rich in fat. Fat is more than twice as dense in calories as either protein and carbohydrate.


    An interesting fact to keep in mind is that all fats, regardless of type, contain the same amount of food energy. Whether you are talking about olive oil, animal fat, butter, lard, or fats and oils in any other forms, they all contain the same amount of energy- 9 calories per gram.

    Your body metabolizes calories in two basic ways: in basal metabolism (the energy it takes to maintain basic life functions) and in physical activity. A fascinating fact is that muscle tissue determines the caloric requirements of the human body. The two reasons is:

    1. The more muscle you have, the more calories you consume at rest.
    2. The more muscle effort you put out, the more calories are consumed in the process.

    The leaner your body mass, the higher your RMR (resting metabolic rate). The formula to calculate this is: RMR= lean body mass (pounds) divided 2.205 x 30.4

    An example is a person with a lean body mass of 150 pounds would have an RMR of about 2,100 calories. Keep in mind that other factors influence metabolic rate- age, gender, body type, thyroid function, etc.

    Here it is...you have heard me say this time and time again. The number of calories you burn when exercising depends on the kind of activity you are engaged in. The harder you exercise and the more work you do, the more calories you metabolize. Whether you are moving your own body (ex. running) or lifting a barbell, the more you do it and the harder you do it, the more energy it takes. Here are a couple of examples on how this works.

    ACTIVITY/CALORIES BURNED PER HOUR
    1) Sleeping /72
    2) Sitting /72-84
    3) Walking (3.5 mph)/336-420
    4) Swimming (basic)/360
    5) Cycling (10mph)/360-420
    6) Jogging (5mph)/600
    7) Running (7.5 mph)/900

    There is something very interesting about the relationship between walking, jogging, and running. When you go on foot, you burn up about 100 calories per mile (depending, again, on your overall body weight and lean body mass). It doesn't matter if you run or walk. You metabolize the same amount of energy for the same distance because you have done about the same amount of work. The difference is that you burn off the energy much faster when you run than when you walk.

    Here it is again...energy expenditure is largely determined by how intense the training is. When you train continuously, going from one set to another, one exercise to another, with very little rest, you burn considerable calories over the one and a half or two hours of your workout. Also, when you train on a split schedule (two-a-days/two workouts a day), you burn up that much more energy.

    WARNING!!!!
    There is no such thing as a free lunch. When you subject your body to various kinds of artificial stimulation, you may get short-term results, but there is an inevitable letdown and your overall performance ability is damaged over time. One doctor suggests that some examples are:

    1) Adrenaline
    2) Alcohol
    3) Alkalis
    4) Amphetamines
    5) Caffeine
    6) Cocaine
    7) Coramine (nikethamide)
    8) Lecithin
    9) Sulfa drugs

    There is nothing wrong with a couple cups of coffee or an energy drink before training, but a handful of caffeine pills is just going to make you climb walls and possibly injure yourself during your training. Keep in mind that in order to develop the optimum physique, you need to be in an optimum state of health.

    Schwarzenegger, A. The New Encyclopedia...Pgs. 722-725.

    Saturday, March 16, 2013

    Moments Of Mystery- The Unusual Moon And Stars

    I want to share one of my pass-time hobbies that I am very passionate about. I love learning about new things and trying new adventures that are challenging and sometimes unexplained. I love connecting with things that bring me peace and touch my heart in many different ways. I love looking at the obvious and the not so obvious of things that surround us each and every day. The things beyond what we see and understand. I love to research all topics, subjects, history, etc to try and really understand the world that we live in.

    I have always been fascinated with the moon...for her mystery and for the overwhelming sense of peace I receive from my moments with the moon. The moon is considered a luminary, but she produces no light of her own accord. She is reliant upon the sun's light to reflect (mirror) her image to our eyes. The moon softly enfolds our attention. She is the symbolic soul mate to water. The moon is known to represent your emotions, your inner self, your instincts, habits, and reactions...your "personal responses." The moon also represents the qualities developed in your relationship with your mother and the way you relate to family members and people close to you. I can go on and on about the moon, but I believe the moon represents different things for everyone. They connect through their own experiences and own feelings or how they choose to connect.


    I began taking pictures of the moon here and there in 2012...but really began to take it seriously in January 2013. I liked the challenge it brought...trying to capture the moon in all of her changes and her different in the night sky can be difficult, especially if you have never used a camera before. The bottom line is that I really began to enjoy this side hobby. It has been a great escape for me when I photograph the moon and I gain great peace from it. I have taken lots and lots of pictures of the moon, but I have not shared them on this blog. On the right hand side of this blog, you will see my Pinterest button if you click on that you can check out some of my moon images under the board "Chasing The Moon." This blog entry is about the unusual images of the moon and stars that I have captured. Some of the images are quite interesting and some take a form of art when you look at them. Yes, some of the pictures can be due to camera error or person error...but for the most part they are interesting and I just wanted to share them with you.

    Press the play button to start the photo slider roll. Also, if you want to hear the music that I set up with this photo slide click on the sound icon in the left hand corner. You can also see these images in full screen view (which I highly recommend). I hope you enjoy these images as much as I enjoy sharing them with you.
    My last thought: When you understand the essence of the Moon, you're no longer "in the dark." :)


    Friday, March 15, 2013

    The Motivation And Opportunity Connection



    "Challenges are what make life interesting; overcoming them is what makes life meaningful."
    - Joshua J. Marine

    After putting in long hours of hard work and dedication, it is rewarding to know that you have succeeded in reaching a certain level. I love to push each and every one of my clients to a level they believe they can never reach. Once they reach that level, there is a positive outlook on their SELF and a craving for more challenges. I believe that this process shapes a person's outlook on life and helps them overcome obstacles not only in the gym but in their daily lives. One must TRAIN and LIVE with the goal of continuous improvement. One must make no excuses to accept anything but their best.

    I believe it is important to live life with INFINITE INTENSITY. Infinite meaning extending indefinitely and intense meaning to be marked by or expressive of great zeal, energy, determination, or concentration. So this concept leads me to the problem that people face in our society. Don't you find it interesting on how society is quick to place limits on our abilities. That it is acceptable to fail as long as you have tried. Many people give up before they try. CHALLENGES are approached with a mindset that says, "Why bother, I am not good enough." This really bothers me...more than you can imagine. I have dealt with several people who will take themselves right out of the challenge...GIVE UP BEFORE THEY EVEN TRY. No one becomes great by living a life where failure is both accepted and expected. Those who achieve greatness refuse to accept failure. I want to share something I read in college.

    Mahatma Gandhi once said:
    "Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning."

    So begin living your life today and accept the belief that you can achieve any goal. That you will bust your ass to ensure success. The belief that the ordinary can become the extraordinary. That you will refuse to accept limits and you will strive forward in search of greater accomplishments. That you will push the envelope both physically and mentally.

    I have included a Dofitness Challenge Test. Do your best and believe in your abilities to success. *Keep track of your results and send them to me to find out your fitness level. **There are four categories to measure your fitness level: OUT OF SHAPE, AVERAGE, FIT, AND SUPER-FIT.

    1. The One-Mile Challenge/Time?
    2. The One Hundred Squat Challenge WITHOUT STOPPING/Keep track of how many times you stopped and how long it took you to complete 100 reps/use moderate weight
    3. The Chinup Challenge/How many chinups can you complete without stopping?
    4. The Push-up Challenge/How many push-ups without stopping?
    5. The Wall Sit Challenge/How long did you sit without getting up?
    6. The Half Court Run Challenge/How many times can you go from the end line to half court without stopping?

    Thursday, March 14, 2013

    That Little Darkroom Where Negatives Are Developed


    FEAR DEFENDING FEAR DEFENDING FEAR DEFENDING FEAR-AND INSIDE: NOTHING...

    We tend to avoid all things and thoughts that might produce a sense of fear in our life. FEAR: False Expectations Appearing Real. And for the most part, fear is not real, instead it is our mind imagining something awful will happen. According to Aristotle, Fear is pain arising from the anticipation of evil.

    But instead FEAR is one of the great jokes of existence. When people have the courage to move forward and journey into the center of their fear, they find...NOTHING. The terror was only layers and layers of fear, being afraid of itself. 

    NOTE TO SELF: FEAR IS THAT LITTLE DARKROOM WHERE NEGATIVES ARE DEVELOPED.

    CREATE...LOVE...HOPE


    THERE IS ALWAYS HOPE... 

    There is a story behind everything. How a picture got on your wall, how a scar got on your knee. Sometimes the stories are sweet and simple; sometimes they are hard and heartbreaking. That is truly what life is all about...the good and the bad...the pain and the pleasure. You can't experience one without the other, both play a role in shaping who you are and what you'll become. 

    DON'T EVER GIVE UP ON YOUR HOPE. Even when it gets dark, the stars come out. 
    STAY STRONG!

    Wednesday, March 13, 2013

    Follow The Rhythm Within Your Heart


    In the book HAPPINESS IS SERIOUS BUSINESS, the author Dennis Prager points out a sure-fire formula for misery: U=I-R, which stands for Unhappiness equals Image-Reality. 

    What he means is that the more we have a set idea or image of how something will be, the more we will be disappointed by the reality of what is. For example, we have an image of the way a relationship should be or we have an image of the way our bodies should look like after so many hours in the gym (looking for a different body type from our own), and ours doesn't measure up. 


    We have an image of what our lives are supposed to be like by the time we are forty, and we fall short. The more we create an image, the more we get in our way of appreciating what is and the more we set ourselves up for unhappiness.


    Do you find yourself falling into this trap? The best way to begin is to recognize it and then change your way of thinking. Life is too short. With honesty, passion and self-respect you can soar beyond the sky. Don't follow what you see, but instead follow the rhythm within your heart. 


    Ryan, M.J. Instant Health and Happiness. Pg. 265.

    Discover Something New About A Friend

    Just like love relationships, friendships can get into ruts. We can spend a great deal of time with our friends and not know very much about WHAT REALLY MATTERS TO THEM OR WHO THEY TRULY ARE.

    There are all kinds of ways to deepen a relationship. One easy way is to try asking hypothetical questions (WELL, WELL, WELL...ISN'T THAT IRONIC! :) Would you rather become deaf or blind and why?) that reveal a side you've never seen before.

    Or you can ask a friend to tell you what has been the most significant lesson they've learned in life and how they learned it. Or ask them to tell you a recent dream they had. Or which parent they're closer to and why. The point is to get off the surface level and deepen the encounter. It is so important to ask questions...it sets THE FOUNDATION FOR LEARNING. And merely by intending it YOU WILL FIND THE WAY!
    Ryan, M.J. Instant Health and Happiness. Pg. 300.

    Sunday, March 10, 2013

    Your Real Fountain Of Youth



    So, So, So....We all want to look younger, right? And we all want to feel younger too, right? Well, we must do the right things to do this. Whether to avoid wrinkles, protect you heart, or keep your mind sharp...PROPER EATING IS THE ONLY REAL FOUNTAIN OF YOUTH!

    Here is a DID YOU KNOW fact for you..Dutch researchers found that people who took 800 mcg of folic acid every day--the amount in a serving of Total Whole Grain cereal--exhibited memories that were 5 to 8 years younger than those who didn't. WOW, THAT IS AWESOME!

    Below is a list of some foods that you want to add to your eating plan because of all the great qualities they have to help you stay and feel young.

    1. Sunflower seeds- have the highest natural Vitamin E content of any food around, and no antioxidant is better at fighting off the aging effects of free radicals. Other great sources of vitamin E include Swiss chard, Total cereal, and Propel Fitness Water.
    2. Spinach and Beans- Researchers studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent repair wear and tear on your skin cells as you get older.
    3. Red Wine and Grape Juice- Besides providing protection from heart attack and stroke, the antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging.
    4. Sweet Potatoes- Overexposure to the sun is one of the primary reasons people age prematurely. But European researchers recently found that pigments from beta carotene-rich foods like sweet potatoes and carrots can build up your skin, helping to prevent damage from ultraviolet rays.
    5. Coffee- One of nature's most potent elixirs, coffee has been shown in numerous studies to retard the aging process, fight off Alzheimer's disease, and enhance short-term memory.

    Zinczenko, David. Eat This Not That. Pg. 288.

    Wednesday, March 6, 2013

    Fight Forever Onward

    "Today could be your day that all your dreams come true. The only thing that can stop you is YOURSELF. Never give up and always believe in what lives inside of you."
    Love As Always,
    Dofitness


    Monday, March 4, 2013

    Set YOUR Tone!!!!!!!!!!!!!!!!!!!!!


    Hi Everyone! Hope everyone is having a good year so far...crazy how fast time goes by.  So that is why it is so important that you get after it and work hard in everything you do.  Don't waste any more time....Go Get It! This Is For You...  


    Here is a workout that will challenge you and I think you will like. Make sure that you go at your pace and work up from there....so the next time you do this workout you will be stronger and it will become easier.  Make sure you watch your form on all exercises...full range of motion people! Do Not Sell Yourself Short! And don't forget to breathe. One of the biggest things people do is hold their breath during high intense workouts, which in turn will make them fatigue faster and they won't be able to workout to their potential...leading to disappointment! Vicious Cycle People! If you do not know how to do an exercise, please don't hesitate to use your comment button at the end of the blog entry with questions and concerns...I am more than happy to help you. 

    Or your next option would be to substitute that specific exercise with one of your own.  Be Creative! Makes training more fun and adds variety to your training.  Always Challenge Yourself! Go Hard But Go At Your Pace...don't worry about the person next to you.  Worry about YOU and only YOU!  

    And last but not least, pick challenging weight BUT weight that you can lift.  I have a hard time seeing people lift heavier weight than they should be lifting because in their minds it's about how important the number on the dumbbell is...BUT WITH AWFUL FORM! Remember, you want to pick a weight that is challenging, but one that will allow you to perform your exercises with perfect form and full range of motion.  My motto is : IT IS NOT HOW MUCH YOU LIFT...IT IS HOW YOU LIFT!!!!!!!!


    Round One: Three Sets 
    1. M.B. Sit-ups (keep ball at your chest/if you are a beginner use a basketball or soccer ball/this position doesn't allow you to use momentum from your arms/plus it adds a little resistance on the up and down motion of your sit-up)- 20x
    2. Mini Crunches- 100x (Crunch up and pulse up as high as you can without your lower back coming off ground/do not let the back of your shoulders touch the floor/continuous crunch/Pulsing)
    3. Alternating Corkscrews- 20x (Legs straight up in the air/similar to a hip raise but with a twist at the end of that motion/raise your butt of the ground and turn at the end of your raise)
    4. Push-Ups- 20x
    *Try Not to Rest Between Exercises (1-4)/Complete the set and then repeat until you have completed three sets total/Try to Rest at the end of the round- 1min


    Round Two: Challenge Round/GO AT YOUR PACE/ TIME IT: Go down the list of exercises and complete the round as fast as you can BUT with perfect form and full range of motion...DO NOT CHEAT YOURSELF. I only care about the time if you have honestly completed exercise with good form and full range of motion)/Document your time and then the following week try to beat your time! You will be amazed by the end of the month (saying that you attempt the round once a week), you will have improved your time dramatically.

    1. DB Squats- 100x (Use Challenging Weight if you are Moderate/Advanced Level/Beginners Use Body Weight Only/Put a bench/step behind you and tap your butt to bench...this will help you keep your form on your squats/gives you a target to aim for when squatting/will help you sit back instead of allowing your knees to shift over your toes.  ALWAYS SIT BACK ON YOUR SQUATS!!!
    2. DB Standing Shoulder Press- 20x (Press dbs over head)
    3. Jump Rope- 100x + Push-Ups- 20x (Advanced- If you mess up...start over/Moderate Level- Push Yourself and try to do all your push-ups on your toes/Beginner Level- do the best you can...if 100x is too much for you/take your time or reset that number working your way up to 100x/if you can't do 20 push-ups; take your time or reset the number)
    4. DB Walking Lunges- 100x (Use challenging weight/sit back on your lunges/ beginner level- use body weight & remember you are developing your foundation so don't injure yourself trying to push when your muscles are not conditioned to go at this intensity...baby steps...Know in your mind that you are working up to being the strongest you can be.
    5. DB Alternating Punches (Forward)- 50x (Flow with your punches/turning your hands at the end of your punch/bending your knees to support and stabilize/go moderate-to-fast/light weight)
    6. DB Alternating Punches (Upward)- 50x (same as above)
    7. Jump Rope- 150x + Push-Ups- 20x (same instructions as #3)
    8. Squat Push-Press- 50x (Place bench behind you/have dbs at your shoulders/squat down as you come up Press DBS overhead/as you bring your press back down to your shoulders, stabilize yourself by coming down in a squat/think one unit....squat up; dbs go up/as dbs come down & squat down)
    9. DB Bent-Over Flye- 20x (Bend your legs, this will help support your back/bend over as if you are diving in to the floor/arms are straight down to the floor & slightly bend them and raise arms up as if you are flying; spread arms open- squeezing shoulder blades together)
    10. DB Standing/Alternating Bicep Curls- 40x
    11. Jump Rope- 200x + Push-Ups- 20x (same instructions as #3 & #8)


    Round Three: Push!
    *Cardio of Your Choice- 20 minutes/moderate level but still hard...PUSH! (You may choose to do two-three different cardio machines/you may decide to go longer than 20 minutes....GO FOR IT! This is for you! Soooo Embrace It and DO IT! 


    Proud Of You.....Keep Up The Good Work! Thanks for tuning in!
    Love Always,
    Dofitness

    Be Kind To Fruit


    The very least you can do in your life is to figure out what you hope for. And the most you can do is live inside that hope. Not admire it from a distance but live right in it, under its roof." -Barbara Kingsolver

    When I was growing up, my mom (a 3rd grade school teacher) made sure that my sister and I were both getting proper nutrition in our daily regimen. She believed in making healthy choices and rewarding us with foods we loved when appropriate. In the morning, she believed in breakfast no matter what (because it gave us energy and it helped with our focus in the classroom)...each breakfast was well-balanced and included some sort of fruit. She packed our lunches and again they were all well-balanced, which also included fruit and a cookie for dessert. Our afterschool snack was always some sort of fruit instead of cookies, candy, or donuts. Or when I would come in from riding my bike, I would say, "Mom, I'm hungry." And she would always answer, "Mija, get a piece of fruit to hold you over until dinner."

    I believe that the fruit she had us eat gave us the energy we needed throughout our day, it helped us focus in the classroom, and because fruit has sugar...it tricked our bodies into thinking it was getting the sugar it craved for like a piece of candy or a cookie. I remember after eating my piece of fruit, I didn't have that sugar craving that I had prior to eating the fruit. Moms and especially if they are school teachers always know what is right. She somehow knew that fruit wouldn't give us that crash you experience with candy, cookies, and donuts. Or that hyperness you get when eating too much sugar from twinkies, candy, or cokes.

    Now don't get me wrong, I have the sugar tooth in the family and I would always express my feelings of having fruit all the time while my friends were eating ding-dongs. I remember telling my mother it just isn't fair. It didn't matter though because she stuck to her guns and very rarely gave in to me. She knew what she was doing all along, which was building a strong healthy foundation for me and my sister. And that foundation has continued to be strong for both of us as adults. At the time I thought she was being unfair but now I know that she was giving me a special gift. She was having me eat the proper foods that were going to promote a strong, healthy body . She was training the body to be familiar with these foods and to know what to do with these foods, so we would grow up to be healthy.

    Many people struggle with their weight as adults because of certain eating habits they had as children BUT I also believe that you can have a healthy foundation later in life. It is never to late to start making the right choices. I am always asked what fruits should I eat or what fruit would be good for me to eat before I workout. Below I have included the right fruits to choose before a workout (preworkout), in the morning, and after a workout (postworkout). I think you will find it very helpful and it will help you make the better choices if you haven't already.

    PREWORKOUT
    These fruits provide higher fructose than glucose for sustained fuel that won't block fat burning. Eat one or two servings.
    1. Pear (1 medium)> Total Sugars-16/Fructose-11/Glucose-5
    2. Watermelon (1 wedge)> Total Sugars- 18/Fructose-12/Glucose-6
    3. Apple (1 medium)> Total Sugars- 14/Fructose-9/Glucose-5
    4. Cantaloupe (1/2 melon)> Total Sugars- 22/Fructose- 12/Glucose-10
    5. Grapes (1 cup)> Total Sugars-24/Fructose-13/Glucose-11
    6. Strawberries (2 cups)> Total Sugars-14/Fructose-8/Glucose-6
    7. Raspberries (2 cups)> Total Sugars-10/Fructose-6/Glucose-4

    IN THE MORNING
    These fruits provide equal or nearly equal fructose and glucose to restocke liver and muscle glycogen to help halt muscle breakdown. Eat two or three servings.
    1. Pineapple (1 cup diced)> Total Sugars-13/Fructose-7/Glucose-6
    2. Honeydew melon (1 wedge)> Total Sugars-13/Fructose-7/Glucose-6
    3. Orange (1 medium)> Total Sugars-12/Fructose-6/Glucose-6
    4. Banana (1 medium)> Total Sugars-18/Fructose-9/Glucose-9
    5. Blueberries (1 cup)> Total Sugars-14/Fructose-7/Glucose-7
    6. Nectarine (1 medium)> Total Sugars-10/Fructose-5/Glucose-5
    7. Kiwi Fruit (2 medium)> Total Sugars-12/Fructose-6/Glucose-6

    POSTWORKOUT
    These fruits provide more glucose than fructose for restocking muscle glycogen and enhancing muscle growth. The last five fruits from the morning fruit category are also decent choices postworkout, for their ability to fill glycogen stores. Eat one or two servings along with white bread, baked potatoes, or a carb drink.
    1. Cherries (1 cup)> Total Sugars-14/Fructose-6/Glucose-8
    2. Peach (1 medium)> Total Sugars-8/Fructose-3/Glucose-5

    Sunday, March 3, 2013

    Give Yourself A Soothing Gift



    According to music researcher, Stephen Halpern, Ph.D., certain wind chimes produce harmonious, soothing sounds that can actually lower your breathing and heart rate, increasing calm and contentment. Test it out: Strike a chime a few times and notice if your breath slows as you listen.

    Make sure you really embrace the moment and allow yourself to listen to the chime. Make sure your mind is clear and free from noise and stress.  **Give this one moment a gift to yourself. Remember, each moment is special.

    Ryan, M.J. Instant Health and Happiness. Pg. 48.

    Stop Counting

    One of the best pieces of information that I can give you is stop counting your calories. First of all, most people don't have the time or discipline to record every pretzel stick they eat or weigh the three slices of turkey breast they carved. Secondly, all calories are not made equally when it comes to metabolism. Instead, the important thing is to eat the right foods. And if you do this, your body will essentially regulate your caloric intake all by itself.

    Some of the problems many people face when they count calories or set a number of calories to take in...is they end up not taking enough calories and their body goes into starvation-survival mode and your metabolism slows down. Please understand that you need enough calories to power you through your workouts. Calories give you the energy to exercise with intensity. It is mostly true that a calorie is a calorie-the difference between eating 1,500 calories of Oreos and eating 1,500 calories of chicken is fairly minimal in terms of actual weight gain. So the most important thing to think about in regards to calories is that leaner bodies need more calories than less lean ones.

    Zinczenko, David. Eat Right Every Time Guide. Pg. 61. 
    Michaels, Jillian. Making The Cut. Pg. 10, 12.

    Saturday, March 2, 2013

    Foods That Will Ensure Some Serious Shut-Eye


    We all know how important it is to get enough sleep each night. Nothing makes it harder to fall asleep than knowing how important it is to sleep. Here is an interesting fact for you...DID YOU KNOW that Harvard scientists found that people who slept for 5 hours or less a night were 32 percent more likely to pack on major extra pounds (33 pounds) that those who dozed a full 7 hours.

    Below is a list of snacks that you can try right before bedtime to ensure some serious shut-eye.

    1.Nonfat Popcorn- Pop a bag half an hour before bedtime. The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butter-fat will slow the process of boosting serotonin levels.

    2. Oatmeal with Sliced Banana and Walnuts- Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana and crushed walnuts, both rich in melatonin.

    3. A Handful of Sesame Seeds- These are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas.

    NOT THIS: A Glass of Warm Milk- Forget what your mom told you: This popular remedy for sleeplessness could be making matters worse. The protein in milk boosts alertness. Plus, unless it is skim, the fat in milk slows down digestion and make sleep more fitful.

    SECRET WEAPON: Cherry Juice- Researchers at the University of Texas found that tart cherries are one of the best natural sources of melatonin. You can keep the pits off the sheets by drinking juices made with cherry concentrate, they have 10 times the melatonin content of the fruit. Try Knudsen "Just Black Cherry", with 100% cherry juice and no added sugar.

    Zinczenko, David. Eat This Not That. Pg. 282.

    Friday, March 1, 2013

    The Russian Cannonball


    "The kettlebell is the ultimate tool for extreme all-round fitness. It has been proven that no other single tool does it better."

    What is a super effective tool that will help you build strength, endurance, flexibility, and core strength all at once? What is a form of training that will not only improve the appearance of your physique, but it will give you strength and mental toughness that you didn't even know was possible? THE EXTREME KETTLEBELL!

    The kettlebell is a russian cast iron that looks like a cannonball with a handle and provides you with a very effective way to build muscle and supports the body to work as one unit.

    *Accelerates- the development of All-Purpose Strength
    *Boosts- your physical resilience
    *Builds- your stay power
    *Ensures- the correct blend of strength and flexibility
    *Hacks- your fat off
    *Gives your independence- makes you as strong as you want anywhere, anytime

    I believe that it is important that you understand the benefits of this training and how it works. I frequently get the question, how is a kettlebell different from a dumbbell? First, kettlebells are much harder to handle, and in this case, harder is much better. KB handles are much thicker then DBS, which will give you a vice grip in no time. It is an outstanding grip, wrist, and forearm developer. Also, if you notice that the weight of a DB is equally distributed, while the weight of a KB is not. The off centered weight of a KB will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion. The thick and smooth handle combined with the ballistic nature of many exercises loads the grip like rock climbing. It is also an amazing type of training because it gives you infinite freedom of lifting...offering wiry strength, explosive agility, and never-quitting stamina.

    Next, kettlebell training offers an increase in shoulder flexibility and stability. Its offset center of gravity maximizes shoulder strength, flexibility, and health. It not only helps to improve shoulder strength but it has been known to help people with back problems...making the back more resilient. It conditions your back from every conceivable angle, statically and dynamically. And as a result, many chiropractors are using kettlebells with their patients for rehab.

    Another interesting fact about kettlebell training is that it gives you the benefit of getting stronger without getting bigger. Many women have taken up this type of training all around the country because it helps them tone and lose fat without over developing muscles. Another interesting point is that it is a definitive tool for developing hip thrust (the power generator in all athletics)...remember that a jump, a kick, and a punch all come from your hip.

    So if you get the opportunity, do not rule out this type of training. I think that you will be pleased with the variety and effectiveness that it brings to the table. Overall, your results will be endless. Kettlebell training is considered to be "one of the most effective means of strength development" representing " a new era in the development of human strength-potential."


    Mahler, M. Kettlebell Training Article. Bodybuilding.com.

    Stop And Eat


    We eat for three main reasons...to provide the energy we consume to stay alive, to build and repair the body, and to enable parts of the body to function efficiently. Energy for INTENSE physical effort comes principally from carbohydrate, which is stored in your liver and in your muscles in the form of glycogen. There are three forms of carbohydrates: natural sugars (fruits and their juices), refined sugars (jam, honey, and soft drinks), and starches (complex carbs and found in foods like potatoes, pasta, and bread.

    The other major source of energy is the fat that is stored around the body.  Fat has a higher energy density than carbs, which means that per gram it supplies more fuel: it is estimated that if all the energy stored in the fat reserves of a lean, 150-pound bike rider were there as glycogen, they would weigh about 275 pounds. Most people have enough fat in their bodies to fuel many hours of activity, which means there is no need to eat fat in any great quantity, particularly as any excess carbohydrate or protein is converted to fat and stored for future use.
    Proteins play the major role in building up and repairing the body: they are found in meat, fish, eggs, and dairy products, in vegetables such as beans, lentils and peas, and also in carbohydrate-rich foods such as potatoes and bread. In extreme situations, protein is also burned to produce energy.

    Vitamins and minerals enable the body's processes to function normally. For example, Vitamin A is important for maintaining healthy skin, helping fight infection and maintaining good eyesight--One source of this vitamin is carrots. Fruits, vegetables, fish, dairy products, meat and eggs are all important sources of various vitamins.

    The final element is fluid. The body can function for some time without solid food by running off  stored energy and protein, but without water, a vital part of  all bodily processes, death soon results. A drop in your body water, through sweating, of just two percent will reduce your performance, five percent will cause fatigue and ten percent could be fatal.

    Your intake of energy providers is vital if you are not to run out of the "fuel" stored in the muscles and liver. Body repair materials are equally important if you are to rebuild the muscle fibers you break down as you train, and if you are to construct stronger ones, which is the whole point of training.

    Fotheringham, W. Cycle Racing. Pg. 52.

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    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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