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.

Wednesday, May 22, 2013

Hard Work Always Prepares You For The Win!!!

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

You Can Overcome

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

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

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


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


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




Sunday, May 19, 2013

Time Is What Life Is Made Of


TIME ACCORDING TO BRUCE LEE:

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

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

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

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


Wednesday, May 15, 2013

Know Life's Heart


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


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

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

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

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

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


Tuesday, May 14, 2013

Permission To Be Yourself And Your Treasure Of Kindness


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

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

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

Thursday, May 9, 2013

Say I Will And Empower Yourself


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

Hello to all of you out there...  :)


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

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

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

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

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

WAY TO GO! BELIEVE, HOPE, STRIVE!

Tuesday, May 7, 2013

Egg White Omelet With Whole Wheat Toast


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

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

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

Omelet plus toast makes 1 serving.

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

Enjoy! :)

Monday, May 6, 2013

BELLA'S POEM

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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



Popular Posts

Power Of Your Heart

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

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

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

Abdominal Challenge #2

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

CONDITIONING DRILL #1

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

CONDITIONING DRILL #2

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

CONDITIONING DRILL #3

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

CONDITIONING DRILL #4

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

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

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

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

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

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



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

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

POWER THOUGHT OF THE DAY

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

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

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

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

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

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

POWER THOUGHT OF THE DAY

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

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

DOFITNESS TRAINING STATION

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