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.

Monday, August 24, 2015

DEDICATE THIS DAY-EXTENDED VERSION


LIFE COMES FULL CIRCLE...
The adventure of life is to LEARN. The purpose of life is to GROW. The nature of life is to CHANGE. The challenge of life is to OVERCOME. The essence of life is to CARE. The opportunity of life is to LOVE. The secret of life is to DARE. The beauty of life is to GIVE.

OUR ACTIONS GIVE LIFE STRENGTH...

Each of us has a life filled with choices, and sometimes you can make a choice that can help someone you love or someone you don't even know. Each moment of your life is so special...and the people that are in those moments and in your life are there for a reason. A purpose is always fulfilled in each of those moments and will remain constant for life.
Giving to others/helping others gives us more than we give away. Everything you do matters. Every move you make, every action you take...MATTERS. 
How far forward does someone need to go in your life to show the difference you make and the difference you could make? You, me, everyone have been created in order that we might make a difference...that we might fulfill our purpose. We have within us the power to change someone's life, to help someone in need, and to give our life meaning/purpose. Do you have the courage to experience life through the needs and eyes of another?

YOUR LIFE...AND WHAT YOU DO WITH IT TODAY...MATTERS FOREVER.
EVERYONE HAS THEIR SOMETHING...
When situations present themselves do we act on them or look the other way? Everyone has something to give, even if it is a small something...it is still something. I believe it is the small things that help build the bigger things. The bigger things would not be possible without the smaller things. 
I believe deep down, everyone wants to feel they can give something that will help someone in need. It is amazing to see the process extend itself into a big chain reaction that has the power to bring so many people together to help make a difference.
DEDICATE THIS DAY:
I was reading one of my favorite books the other day and I came across a part ib the book titled, "DEDICATE THIS DAY." The premise of it is that you dedicate a day to someone who is in need through expressions of love, kindess, and compassion. One of the greatest gifts you can give someone who is in need is kindness. True kindness lies within the act of giving without the expectation of something in return. Tokens of love provides clarity, the opening, and the grace for miracles to happen.
So I have decided to dedicate this day, August 24th to Elizabeth Yturralde-Cameron and her battle with cancer. Elizabeth is an amazing 13-year old girl with a such a powerful smile and such a fighting spirit. Her heart is strong and bright and it radiates everything around her. She is an absolute inspiration to so many people. 
My birthday wish on this day is for people to please take the time to read Elizabeth Yturralde-Cameron's story. A brave 13-year old girl and her battle with cancer. Please share her story with others (it's amazing how far our vibrations can go and spread). But most importantly, realize that every day offers us countless opportunities to love and help someone in need.
ELIZABETH'S FIGHT...
Be there for Elizabeth by helping in her battle with cancer. Support and donate to her fight. Whatever amount you choose to donate big or small it all adds up in the end. Anything is better than nothing...and it truly is not about the amount it is about taking the time to see the reality a what a young girl is facing . By offering support, you will help her to feel and stay strong when she feels weak. You help remind her that her and her life do matter. You may help build up her strength and confidence during the lowest moments of her journey. By your support, you may restore her faith again if it has been lost for a moment. Your actions may help contribute to her finding an inner peace again. There is definitely an amazing process that unfolds, and if you pay attention you will begin to reveal the true meaning of life and what we should really be doing...and that is helping one another.
When life shows us a 13-year old girl with a fighting spirit facing one of the most challenging obstacle she has had to face so far, we must help in someway. We must truly understand the full message and believe anything and everything becomes possible. I love this quote: "Once a heart opens to the other side, it can never completely shut again."
BE A WELL OF STRENGTH, HOPE, AND LOVE for someone who is in the face of a serious illness. Acts of kindness makes wishes come true and miracles unfold. You may be given a gift to witness things go from an obstacle to a miracle and knowing somehow the miracle will show up on the other side of the obstacle. Help me fulfill my birthday prayers and wishes today. We must give Elizabeth's story a voice and wings to fly. Please spread this young girl's story with your friends and try offer support if you can. 

DOFITNESS GIFT...
I am a big believer that tragedy and unfair situations do bring out the goodness in people. I believe that we live in this world to overcome our own struggles-to learn from them, to be more kind to others, to be more loving, and to offer our unique gifts at the RIGHT MOMENT IN TIME AND THE RIGHT WAY.  We all have the power to make a difference, the opportunity to help someone heal and win, and to help bring hope back that will end up helping 15 children by helping and starting with one. 
With all that being said and on behalf of Dofitness Studio, I want to challenge people to step it up. Don't think...JUST DO! So for every amount donated to Elizabeth's fight, Dofitness will match that amount and offer free personal training sessions, an awesome ab challenge program, a customized program design for your specific needs, or nutritional tips- recipes- eating regimens to help you reach your goals. 
If/When you donate, 1.) Please put your full name in the appropriate boxes. 2.) There is a place where you can leave a message that will appear under your name. The message you will type in for this Dofitness Giveaway is "FIGHTING SPIRIT." 3) Contact me by email with your name, your age, and your contact information. My email address is dofitness@gmail.com. You will then be contacted, and you will be set up for your first appointment with love. :)
If you have any questions, please don't hesitate to message me on facebook or email me at the above address. I hope you will help me fulfill my birthday prayers and wishes today and help this amazing 13-year old sweet girl named Elizabeth and her journey into the realities of cancer.

ELIZABETH'S SUPPORT PAGE...
http://www.gofundme.com/teamelizabethc
I have put the link above for Elizabeth's support page, if you are interested in getting more information and/or making a donation. 
This wonderful support site was created by an awesome and very selfless family friend, Holly Nystrom Warnol. She has done an amazing job and has filled Elizabeth's page with tons of detailed information, pictures, special messages to help Elizabeth stay strong, post messages from Elizabeth's family, provides encouragement for people to help and pray for this family...and of course, don't let me forget all the countless updates she makes on this page. Awesome person with such a big heart.  

My thoughts and prayers continue strong for Elizabeth and her family and friends. KEEP FIGHTING AND WIN.
MY THOUGHTS FOR TODAY...
Pay attention to the cracks. Most things have cracks, that is how light gets in. Never lose hope!
"Faith is the bird that feels the light and sings when the dawn is still dark."
Grace dissolves every challenge we face. What is real in this life IS A LOVE THAT ENDURES. 
SMILE BIG TODAY and have a wonderful day!

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Be Unique. Represent....YOU!

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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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