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, April 11, 2013

Be A Calorie Burner


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

Wrong!

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

Prevention.com. July 200.8. Pg. 129

Wednesday, April 10, 2013

Figure Out Your Weaknesses

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

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

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

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

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

Monday, April 8, 2013

Your Action Plan To Nutrition Part 3


You must start your journey to overall health by listening to your body. Your body is the key to everything...it is your temple. It is important that we take a deeper look at what is happening...we must find solutions to heal and to grow into healthy individuals. It is through the concept of wholeness and remembering that everything is connected. It is time to take responsibility for what we put in our mouths each and every day...so we can create and maintain a strong foundation in our bodies. Instead of listening to gimmicks or philosophies on nutrition...listen to your body and your mind.

In Part 1 and Part 2, I discussed the importance to being mentally present and motivated when starting your nutrition action plan. Also, I discussed the understanding of portion sizes and how you must choose a nutrition plan that applies to you as an individual and applies to your fitness goals. Make sure you read Part 1 and Part 2 before you continue on to Action Plan Part 3.

I now want to discuss the food groups that must be present in your nutrition plan. Most of the foods we eat contain a combination of three energy-producing nutrients, also known as macro nutrients- protein, carbohydrates, and fat. These nutrients are responsible for providing the energy necessary for you body's engine to run well, and very essential to your health. Along with these nutrients, your body also needs vitamins, minerals, and water...which will be discussed later.

The first food group I want to discuss is the most versatile player on the nutrient team, PROTEIN...the building blocks for muscle tissue. Its purpose is to build, repair, and maintain your body's tissues, including muscles, skin, and internal organs. Protein helps you digest food and tells the body whether to store food as energy versus fat. It helps you burn calories, keeps you feeling full, and helps your body build muscle and burn fat. It is an interesting path on how the body operates, but know that the body burns more calories digesting protein than it does to process carbohydrates and fat.

Protein is made up of carbon, hydrogen, and oxygen and one more element none of the other nutrients have-nitrogen. Proteins take much longer to digest and are broken down into their smallest components, amino acids. Understand that in order for your body to use the protein you ingest for muscle-building, all necessary amino acids must be present. The body can only produce only some of these amino acids. Amino acids, for the most part, do not stimulate insulin secretion like a simple carbohydrate (piece of fruit or candy bar) would. The others, which are also known as your essential amino acids, must be from the foods we eat.

Protein is supplied by both animal and plant foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and grain products. It is important that you concentrate on the proteins that best helps build your muscles. Research has shown that animal protein builds muscle better than soy or vegetable protein does. For example, choose poultry, fish, and lean cuts of beef or pork over tofu and other soy-based products.

It is important that you get enough protein in your daily food intake. A great starting point/average protein intake is about 1 gram of protein per pound of body weight per day- that is about the amount of protein your body can use every day. For example, a 130-pound woman will take in 130 grams of protein in her day. You must understand that exercise frequency and intensity also would play a role in the amount of protein you want to take in. Also, if you are getting ready for a sport event or a fitness/figure/bodybuilding competition you would consume more protein. The average is around 1 gram of protein per pound of body weight per day, but you can increase to 1.5 grams of protein if needed. Special circumstances and situations will allow for an individual to increase to even 2 grams of protein per pound of body weight.

It is also very important to have a well-balanced eating plan and to have a little protein with each meal. When a carbohydrate is eaten in COMBINATION WITH a protein (well-balance), it becomes a new source of energy on a molecular level. This combination allows less glucose to enter the bloodstream, and it is released over a longer duration of time. This then lowers your insulin level so your body can burn the carbohydrate as FUEL as opposed to storing them as fat. Also, by eating a little protein at every meal, you will reduce your cravings for certain foods.

It is crucial that you understand how certain foods work in your body. When you eat sugar or a carbohydrate alone, it raises/spikes your insulin levels, BUT WHAT GOES UP MUST COME DOWN! So when your insulin level drops, it creates a craving for more sugar or carbohydrates for immediate energy because now you are feeling tired and lethargic. But the solution is when you eat a little protein with each meal, it forces the secretion of glucagon (the hormone that stimulates insulin secretion), your insulin level balances out so your body doesn't go through the insulin roller-coaster ride. The END RESULT is a sustained, well-balanced energy level throughout your day.

Also, it has been proven that reducing your carbohydrate intake to a minimum and earthing a high-protein eating plan is too extreme and unrealistic in the long term. So why is the fad of high-protein diets in every fitness magazine and every other commercial? Studies have shown that high-protein diets elicit a certain hormonal response that facilitates rapid weight loss by putting the body into a state of ketosis. Ketosis is an abnormal increase of acidic biochemicals in the blood and urine and a sign that the metabolism is impaired. These acidic biochemicals are produced when there isn't enough glucose in the bloodstream. High levels of ketones make blood abnormally acidic. I don't think any of you would agree that this is a very healthy way of life!

The reason high-protein diets have been so successful is because INITIALLY (key word) many people see rapid weight loss due to the body being shocked into doing this, but they EVENTUALLY (next key word) will hit a plateau. It is important to note that people on high-protein diets cannot sustain this way of eating for longer than three to six months. So then what happens next. The sad thing I have seen is that all the effort they put into a high-protein diet ends up backfiring on them. Most people will go back to their old way of eating, many will end up where they started, while others will take a turn for the worse and put on more weight then they started with.

There are three important factors you must take into consideration with high-protein diets. First, they are hard to maintain. Second, they are typically high in saturated fat, which will EVENTUALLY (same key word) contribute to clogged arteries and an increased risk of heart attacks. And last but not least, there is not enough long-term studies to prove that eating a high-protein diet is safe for you. You must fully understand that a HIGHER-PROTEIN DIET is different from a HIGH-PROTEIN DIET (one that dramatically reduces carbohydrates)- due to long-term studies showing that they have a greater success rate in reducing body fat and maintaining weight loss in the long term.

Through my experience with my own body and as a personal trainer, I believe that a HIGHER-PROTEIN diet works very well for approximately 75% of the population for weight reduction and weight management. It is also important to note that by including a higher-protein in our daily eating plan we feel fuller faster so we ingest less calories per meal. In Part 4 of this Action Plan to Nutrition, I will begin the blog entry by listing and describing the proteins that you want to include in your daily intake, along with the vitamins and nutrients attached to these proteins.

"You need to listen to your body, because your body is listening to you."- Philip C. McGraw
George, M. Body Express. ppgs. 41-43.

Friday, April 5, 2013

You Are Strong Enough

"Problems are a sign of life. So the more problems you have the more alive you are." -Norman Vincent Peale

As the late great minister points out, problems are endemic to the human condition. No one escapes. The trick is to use whatever problem, difficulty, or hardship you are facing as a vehicle for spiritual and emotional growth. It isn't always easy, and it isn't always possible to do in the moment, but there are always hidden blessings in difficult situations, and when we discover them, we REDEEM OUR SUFFERING. We make meaning out of tragedy and grow more loving, compassionate, patient, and kind as a consequence.

The people I admire the most all say that they are grateful for the hard things they faced because of these opportunities for growth: a heart attack that reconnected them to their feelings, cancer that forced them to slow down, financial difficulties that taught them resilience.

Think about the most challenging thing you are facing right now. How is it an opportunity for you to grow your soul?

Ryan, M.J. Instant Health and Happiness. Pg. 306.

Suspension Of Consciousness


I often here my clients say they are unable to sleep because of the hundred thoughts that are crowding their brain or that they are able to go to sleep just fine, but then wake up some time in the middle of the night- when your brain flashes on like a thousand-watt bulb and can either not go back to sleep or sleep on the our.  Below is a list of helpful tricks you may want to try to help you cope with the loss of sleep. 

1. Turn the clock around so you can't see what time it is. (Knowing only makes you more anxious)
2. Read something boring (this example always makes me smile big), a dense history book filled with dates or a computer manual.
3. Make a list of the thoughts running through your head...so then you can let them go.
4. (My favorite) Leave your thoughts by concentrating on your heartbeat and listening to every breath.

Bottom line: Everyone handles stress differently...everyone sleeps differently. Figure out what works for you and embrace it. That is what life is all about discovering, exploring, understanding, and becoming. So find your way and if one trick doesn't work, then keep trying. Never give up on YOU and YOUR SLEEP!

Thursday, April 4, 2013

Beware Of Emotional Vampires

Emotional vampires are people who suck the energy out of you or otherwise bring you down. They do it in various ways--by endlessly complaining, general negativity, bad-mouthing others. We tend to take on the energy charge of those whom we are around, so the more time you spend with vampires, the more depressed and negative you'll feel.

Do yourself a favor and avoid spending a lot of time with people who bring you down. Instead, focus on people who like rays of sunshine in your life, and soon you'll be shining too.

Ryan, M.J. Instant Health And Happiness. Pg. 101.

Wednesday, April 3, 2013

Make My Life A Little Light


God make my life a little light,
Within the world to glow;
A tiny flame that burneth bright
Wherever I may go.

God make my life a little flower,
That giveth joy to all,
Content to bloom in native bower,
Although is place be small.

God make my life a little staff, 
Whereon the weak may rest,
That so that health and strength I have
May serve my neighbors best.


**Friends and true people give of themselves. Live life like light, like a beautiful flower, and a strong staff. Be true to yourself and to others. RESPECT EVERYONE.

Tuesday, April 2, 2013

PUMP IT UP...Body Weight Workout

RULES: NEVER REST BETWEEN EXERCISES/ALWAYS GO HARD/TURN UP THE VOLUME :)

Round One:
1) Warm-Up For Ten Minutes: Run In Place, Jump On Toes In
Place, Jumping Jacks, Mountain Climbers, Side To Side Jump, Etc
2)    Body Weight Squats (no rest/continuous motion)- 100x
* Make sure to sit back on your heels (as if you are pushing your butt back to the wall or as if you are sitting back in a chair)/Do not let your knees shift over your toes/Watch your breathing (Do not hold your breath)
3)    Push-ups- 25x
4)    Body Weight Alternating Lunge Steps In Place- 50x
*Stepping Forward/Make sure it is continuous without stopping
5)    Push-ups- 25x
6)    Body Weight Alternating Lunge Steps In Place- 50x
*Stepping Backward/Make sure it is continuous without stopping
*Make sure it is continuous without stopping
7)    Push-ups- 25x + Sit-ups- 25x + Abdominal Bicycle - 50x 
*Do This Three Exercise Combination For A Total Of Two Sets
8)    Traveling Long Jumps- 30x- 2 sets 
* Do 30 Long Jumps Forward/30 Long Jumps Backward)
*Jump Long Landing In Squat And Traveling Forward Until You Get To 30 Jumps/Take About 30 seconds To Recover/Then Long Jump Backward Landing In Squat (Make sure you jump from the low squat position).
9) Rest 1 Minute And Then Move On To Round Two

Round Two:
1)    Body Weight Walking Lunges- 1 lap around a track or 200 Lunge Steps
2)    One Crunch + One Sit-up (2=1)- 30 times
3)    Core Plank- 1 minute
*Get On Your Toes And Forearms And Hold Yourself In A Plank Position. If Your Knees Touch The Floor Start Over...You Must Complete A One Minute Hold Before You Move On To #4.
4)    Run In Place With High Knees For 1 minute/After You Have Completed One Minute- Do 20 Finger Facing Push-ups 
*Do This Combination For A Total Of Four Sets. PUSH YOURSELF!
5)    Core Plank Shifts- 1 minute
*Get On Your Toes And Forearms And Hold Yourself In A Plank Position...Start Shifting Yourself Forward And Backward As If You Are Doing Toe Raises. Make Sure Your Body Is Completely Contracted And Engaged.
6)    Sitting Up/Lean Back Then Pull knees-to-chest- 30x
*Do not let your feet touch the floor)
7)    On Floor- Reverse Crunches (roll knees-into-chest)- 30x
*Keep your heels close to your butt/lead from your belly button not your legs
8)    Wall- Sit- 30 sec + 15 Squat Jumps/Wall-Sit- 40 sec + 20 Squat Jumps/Wall Sit- 50sec + 25 Squat Jumps/Wall Sit- 60 sec + 30 Squat Jumps 
*Watch your form/make sure your back is pressed up against the wall/do not let your knees come over your toes/make sure you are sitting in an L on your wall sit (your legs are forming an L); Squat low and jump from the bottom and land in the bottom on squat jumps; ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall. :)

Round Three:
Do 35 minutes of Cardio of your choice! Start out at a moderate pace then pick up your intensity. Try not to stop.

Great Job! ALWAYS TRAIN HARD and never give up on your goals.

Monday, April 1, 2013

Unwind With Chamomile




Chamomile is considered an antidepressant that is also a mild sleep aid. So here's a wonderful way to relax before going to sleep. Make a cup of chamomile tea, and then run a warm bath. Add two chamomile tea bags to the bath water. Bring your cup of tea, along with a pen and pad of paper with you into the tub. As you sip, make a list of ten wishes you want to come true in your life. SLEEP WELL AND HAPPY WISHING!!!!!

Ryan, M.J. Instant Health and Happiness. pg. 276.

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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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