Tips To Remember When You Workout:
1. Try not to rest between your exercises sets. Try to be the best conditioned athlete you can be in the gym. I believe you can increase your strength along with your endurance through this method of training. Believe in it and follow it!
2. Always go hard! Challenge yourself each and every day! Intensity is the key to overall success. Be intense and don't settle for nothing less!
3. Always pick challenging weight for each of your exercises. Try to increase your weight if at possible...challenge your body and make it work. An increase in weight will help you get stronger and make your body work harder during your workout. Try to pyramid your weight for each set that you do.
4. One important rule to remember is that even though you want to challenge yourself on your weight, it is not how much you lift but how you lift. One goal is to build a strong foundation that will help you perform better and longer. Your foundation supports all movements, motions, activities, and most importantly it helps prevent injuries. Always make sure you have good form and that you perform each exercise with full range of motion.
5. One way to stay motivated is to set daily goals. This concept not only helps with motivation but it helps you get mentally prepared and strong for anything you attempt. The thought of pushing yourself is one thing, but the most important thought is believing that by pushing yourself you will be successful. Try to challenge yourself with your daily goals and workouts~this will also help you create mental toughness. I believe that with mental toughness~NOTHING can stand in your way. The mind and the body should work as one unit~supporting one another through intense bouts of exercises and/or life.
6. Try to feel the burn and some after that initial burn. Try to challenge yourself physically but also mentally. I believe that both these components work together to create an overall YOU! If you do an exercise and you begin to feel an intense muscle burn~mentally take yourself to the next level and don't stop. Push through and get it done at all costs. Try to incorporate a few challenge rounds in your workout routine. This will help you improve on pushing through.
7. Think of each workout as a practice. It is getting you ready for your big event. Preparing you to be the best you can be. Even if you are not participating in a competitive event, I believe that creating an overall foundation will support you in any activity you do. For example, you want to do yard work (pulling weeds) without any problems or soreness. With a strong foundation, you can pull weeds without any pain and soreness.
8. You must think of yourself as an athlete~this is the bottom line. Be an all-round versatile athlete~strong physically and mentally, conditioned to the extreme, and unstoppable. Remember, the word athlete is what you make it for yourself.
9. Nutrition! I can not stress this enough. You are what you eat and if you are going to perform and be intense, you will need the proper fuel to support this. You must be eating right in order to have the strength and endurance to get through each and every workout with intensity. Always eat breakfast! Eat every 2 to 3 hours. Each meal must consist of a protein, carb, and a fruit/vegetable. Think well-balanced for each meal. If you are not taking care of your eating you will not have the energy to perform at the best of your potential. This in turn will lead to discouragement, fatigue, and a decrease in motivation.
10. Nutrients you get from food sources help with injuries. It also helps injured areas to rebuild and become healthy and strong. Fruits and veggies are filled with lots of antioxidants, vitamins, and minerals that will help support you and your injuries.
11. Always make sure you eat something after a workout. You have 30 to 45 minutes to get something in your system. This is one of the most important tips you must remember in health and fitness. Think more fast-digesting carbs along with whey protein. Protein smoothie with fruit is a good choice. Your post-workout meal helps you replenish and restore nutrients you lost during your workout. It helps with recovery and helps preserve your lean muscle. Don’t ever skip your post-workout meal. This is one of the most important meals of your day.
12. Have fun! Think of what you are doing, what it takes to get there, and where you will go. Now, think of how fun this journey will be for you. All the things you will learn about yourself along the way and what you will endure with each workout. Smile and have fun with your training! Fitness is fun~it is truly what you make of it.
Whatever your days become and however they unfold, live them fully and do so with reckless abandon. Don’t simply survive, but squeeze every drop of promise each day holds. So…Live your life, spread your love, and always bring out the best you.
Often the people in our lives are our greatest teachers. Some say that we attract precisely the people we need in our lives to learn what we have to learn.
We learn from them not only directly-oh, so that's how to do it-but also by negative example-oh, so that's how NOT to do it. We learn from them by having to stretch ourselves in new ways-to assert ourselves finally, maybe, to avoid being run over by someone. Or to be more patient and tolerant of mistakes. When we see our interactions as opportunities for growth, we can by happier with them and with ourselves.
The list of what we might be learning is endless and different for each one of us. But today, I'd like you to contemplate these two questions: From whom must I learn to receive? From whom (or what) must I learn to protect myself? Take note and stay open. :)
Ryan, M.J. Instant Health and Happiness. Pg. 219.
Thanks Mom!
Many people will WALK in and out of you LIFE, but only TRUE friends will leave footprints on your HEART. To handle YOURSELF~use your HEAD; to handle others~ use your HEART. Anger is the only one letter short of danger. If someone betrays you once, it is their fault; if they betray you twice, it is your fault. Great MINDS discuss IDEAS; average minds discuss events; small minds discuss people. A person who loses money~ loses much; a person who loses a FRIEND~loses much more; a person who loses FAITH~ loses it all. Beautiful young people are accidents of NATURE, but BEAUTIFUL old people are works of art. LEARN from the mistakes of others. You can't live long enough to make them all yourself. There is no BEGINNING or END. Yesterday is history. Tomorrow is mystery. TODAY is a GIFT, that's why they call it the present.
"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it."
~William Durant
I believe that in order to succeed in fitness, one must stop dwelling on the past or the mistakes they have made. It is heartbreaking to me when I hear a client say, "I didn't do my cardio at all last week and I am so bummed about it, so I have lost that drive to continue working hard. And I just don't think that I will ever achieve my fitness goals." This just breaks my heart because this becomes a sense of failure for that person and they automatically want to give up. We can be our worst enemy! Rather than feeling bad about the choices made~Let It Go and Go For It! Push Yourself Today, Tomorrow, and the Next Day. Push your body to an extreme that is right for you and understand that this is a quest to find what works for you. Today is your Day One. Don't backtrack and allow yourself to get caught up in what you did last week, 1 year ago or 10 years ago.
Take control of your fitness NOW and light it up like a Christmas Tree!
~CHALLENGING THE POTENTIAL THAT LIVES INSIDE YOU~
"No matter what the level of your ability is, you have more potential than you can imagine." - James T. McCay
I am a true believer that everyone has the ability to accomplish anything they set their mind to. We all have potential, for some it may come easier to make changes and for others, they may have to work a little harder. I LOVE helping people reach a certain level they never BELIEVED they could reach. My belief is that with hard work, determination, commitment, and intensity you can reach a level that you never thought was possible. I put a lot of pressure on the people that I train, I believe they have the ability and the potential to GO ALL THE WAY! I want them to be the most conditioned athletes in the gym and I want them to be versatile and be able to respond to any challenge that is in front of them...not only from the stand point of exercise but with the challenges of everyday life. YOU HAVE THE POTENTIAL TO MAKE YOUR LIFE WORTHWHILE AND UPLIFTING.
So with that said, I would like for each of you to pick ONE DECEMBER CHALLENGE (consider it a HOLIDAY CHALLENGE). Your DAY ONE will start on the day you read this and your LAST DAY will end on December 31st. If you are interested in participating, I would like for you to post your challenge in the comment section below (this will be your signed agreement to your challenge). There are no limitations on the challenges you choose, BUT I want you to really challenge yourself. Push your limits, make yourself work hard, and bring out the POTENTIAL I know that exists in each and every one of you. Challenges are all on an individual basis, so choose the challenge that is best for You. One that is going to help YOU improve and help you stay on track during the Holidays. A challenge that is going to make YOU better overall.
For example, a person struggles with getting their cardio in per week. A good challenge for this particular person would be to do at least three/45-min cardio sessions each week until the challenge ends. A more advanced approach would be that this person decides they want to complete 120 hours of cardio by the last day of the challenge. Another example would be to give up your ultimate favorite food for the next four weeks. The more advanced approach would be to design an eating menu that consists of Proteins, Carbs, Veggies/Fruits, Fats/Oils during this month full of parties and temptations. You must make sure you eat 5-6 small meals per day and you can only eat the foods that are on your designed menu for the next four weeks.
SO BE CREATIVE AND HAPPY CHALLENGING!
Today's Dofitness Training Tip:
There are a couple of things you can do that will benefit you in so many ways~ just by adding 5 minutes to your workout. Here are a couple of suggestions that you may want to choose from.
The first on the list is to firm your belly. There's no rule that says you should work your abs only when you lift weights. I advise my clients to change things up sometimes. Hit abs as soon as you get done with your cardio or even in between your cardio session. Next on the list is burn an extra 50 calories. Try running, rowing, doing the elliptical or biking. Next, think about getting stronger all over. Do a one minute round of squats, push-ups, seated or bent-over rows, crunches and jumping jacks~without resting. Another option is to calm your mind. Breathe deeply and imagine inhaling energy and exhaling negativity. Try to banish any thoughts about work, family and your to-do list. Finally, get limber. I can not stress this enough! Take time to stretch the muscles you worked. Hold each stretch for no more than 30 seconds. Stretching gives your body time to slow down and bounce back from exercise.
Remember, it is the little things that make the difference. BE THE DIFFERENCE!
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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.
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.
