Master Your Body: A REAL TRUE PASSION

Wednesday, June 20, 2012

A REAL TRUE PASSION

"There are no shortcuts. I have always believed in leading with action."

-Michael Jordan

This weekend I was reading a book written by Michael Jordan and it reminded me of why I have always liked him. Sure we all know what he was capable of doing on the basketball court and so that is a given, BUT it has been deeper than that for me...it is his story, his thought process (his mind-set), his work ethic. In his book, he shared a lot of his emotions, thoughts, and feelings not only with the game of basketball but in life. I want to share with you some of the main highlights of his beliefs and how it may help you overcome challenges in everything you do. Or it may give you an understanding of why it is important to stay true to your beliefs/desires/dreams.

He begins by stating that it wasn't about celebrating the results as much as it was about understanding the process that produced those results. I think that is an amazing sentence. Some of us get caught up in the destination of our success rather than our journey. He believes that this process is pure...leading and staying true-AUTHENTIC- to those fundamental values that flowed downstream from his parents and later Coach Dean Smith. We all have a foundation that our parents have provided us and we all get tested and challenged...it is knowing where you came from and being strong enough to endure any obstacles.

In his second chapter, EARNED, he discusses that in today's world, players receive the rewards before they prove their worth. "If you look around, you will see that it happens in a lot of places, not just sports."-MJ. Jordan explains that back in his day, there were no expectations for him. Yes, he was third pick in the NBA draft and received a contract with a lot of money at the time. BUT, he stresses that no one expected him to become the player he became. Larry Bird, Magic Johnson, and Julius Erving were the stars in 1984. No rookie was expected to come into the league and challenge the status of veteran stars. So he didn't have to be concerned with trying to live up to the expectations. "What I did on the floor drove the marketing, not the other way around. The Jordan Brand was driven by what I did every night playing the game."-MJ

It comes down to earning your success and appreciating it at the end of the day. When you are in the gym, you need to work hard to earn every pound you lose or to perform better. He says, "I had to earn what came to me and I never knew any other way." To me that is a blessing in disguise. I remember when I was playing basketball and believed that if I practiced everyday and worked hard (dedicating myself and not giving up), I would earn and achieve the goals I set for myself.

Jordan states that when his playing started providing him with rewards, he wanted to prove that he deserved them. He states, "I never felt the desire to rest on what I had accomplished. I never felt like I deserved to drive a Bentley when I got my first contract or live in a mansion. Those things might be symbols of success to some people, but there are a lot of people who confuse symbols with actual success. Real quick, I want you to think about this paragraph and see how it applies to you in your everyday life. We are all rewarded when we work hard and accomplish something...but what do you do after you receive that reward? Do you stop working hard? Do you believe once you receive that reward that there is no where else to go?

I have seen this process so many times in personal training. For example, here is a person who works so hard to lose the weight...they dedicate themselves to the training and nutrition program. They stay consistent and they don't give in to temptation. By the end, they have accomplished their goal. They have lost the weight, they have increased their fitness level, they have inspired the people around them to get in better shape, their confidence level increases, they have more energy, they feel good about themselves...all these things are the rewards they receive from their success. And then they stop! They stop the process that has given them so much! They don't appreciate the rewards that their success provided them.

THE WORDS THAT JORDAN LIVES BY ARE BY HIS HIGH SCHOOL COACH, CLIFTON "POP" HERRING, "IT'S HARD, BUT IT'S FAIR."

You should never settle and you should always want to be challenged. I told someone today...if it (training at a high intensity) was so easy...everyone would be doing it and sticking with it. And if it was so easy, you wouldn't appreciate it. You should embrace your hard work and your dedication in the gym. "Nothing of Value comes without being earned."-MJ

Jordan states, "I practiced hard everyday because I wanted every one of my teammates to know what I expected out of myself. If I took a day off, then I knew they would, too." Work hard in the gym...YOU SET THE TONE! BE THE EXAMPLE! BE A LEADER!

He states that great leaders are those who lead by example first. People respond to what they see. And isn't that the truth, say you try on a pair of jeans that you haven't been able to fit into...and they fit and you look at yourself in the mirror, what do you do then? You feel joy and happiness...and your response is to finally wear those jeans tomorrow. YOU DID IT! YOU EARNED IT!

Have a passion for what you are doing and work hard. If you have a passion, then you are going to be challenged every day to give your best. These are the words that Delores Jordan (mom) instilled into Michael. And these are the words I want you to remember when you are in the weight room or just living your life. Apply yourself and NEVER doubt what you can do!

Jordan, M. Driven Within. Pgs. 8-13, 17.

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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 #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.