Bring Out The Best You

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. 

Pick Your Holiday Challenge

~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!

The Unbreakable Fighting Spirit Of An Amazing Young Girl

To Elizabeth~

The SPIRIT of YOUR FEARLESSNESS is a power so integrated deep within YOU. YOU possess courage to be tender and inner fortitude to withstand all circumstances. You have the will to face challenges, the will to stand up, the will to be courageous, and the will to overcome! 

Don't allow anything or anyone to hold YOU back from what YOU want to do and what YOU want to become. YOU are a TRUE WARRIOR...a SURVIVOR, and an inspiration to so many people. YOU have the strength and the willpower to FINISH YOUR FIGHT! Never back down, keep fighting, stay fearless, and be amazing!

A Special Message To This Little Gold Warrior...
You are strong because you know weaknesses;
You are overcoming because you are a fighter;
You are understanding because you have experienced hard times;
You laugh because you have known deep pain and sadness;
YOU DON'T GIVE UP because YOU ARE WORTH SO MUCH!

IMPORTANT MESSAGE:
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.

Be there for Elizabeth by helping her in her battle with cancer. Donate to her fight. Whatever amount you choose to donate big or small (it all adds up in the end), and it is going to help this brave, young girl and her battle with cancer. 

Acts of kindness makes wishes come true and miracles unfold. Please help this amazing 13-year old girl with such a fighting spirit overcome the most challenging obstacle she has had to face so far.

I have put a link for Elizabeth's support page at the bottom of this page, if you are interested in getting more information and/or making a donation.

This wonderful support site was created by a 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, passes messages along from Elizabeth's family, encourages people to help and pray for this family...and don't let me forget all the countless updates she makes on this page. Awesome person with such a big heart. 



I have also included the link to Little Gold Warrior's facebook page to get her current updates and her story firsthand. She is an amazing young girl with a strong and fighting spirit! 
My thoughts and prayers continue strongly for Elizabeth, her family, and her friends. Keep fighting and WIN YOUR FIGHT ELIZABETH!

http://www.gofundme.com/teamelizabethc
http://fb.com/littlegoldwarrior

A PURPOSE REMAINS CONSTANT FOR LIFE

KEEP IT REAL.

HAVE FUN PLAYING.

UNDERSTAND.

BE IN TUNE.

BE PATIENT.

DON'T GIVE IN.

FIGHT.

TRUST.

LOVE.

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. 

You Hold The Key

YOU HOLD THE KEY…

It is not in the stars to hold our destiny, but in ourselves. BELIEVE WHAT LIVES INSIDE OF YOU…YOU HOLD THE KEY.

Embrace The Three C's

Embrace the three C's in order to thrive and maintain good physical and mental health.  

The first C stands for CHALLENGE! 

First, understand that change is inevitable and important part of life.  This transition gives you a chance to develop new strengths. 

The second C stands for COMMITMENT!

Next, this is a measure of meaning. When your life has meaning, you are more likely to make a commitment to the things that matter.

The third C stands for CONTROL!

Finally, focus on what you could do to improve your circumstances. For example, even if you have no control over whether you have a job tomorrow, for instance, you can still control the quality of your work today or what you eat and whether you exercise.

Children And Exercise- The Balance

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. Now that summer is here the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them).

The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through Pre-school
. Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
. Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips. . Grab your stroller and go for a brisk walk. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.

. For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
. Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
. Push your kid on a swing. And, after every push complete one squat.
. Use an infant carrier or bike trailer to enjoy a bike ride together.

Age: Grade School
. Try rollerblading or skating together.

. Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines - join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars - even just once (it's a great upper body workout and you'll be amazed that your kid does it with such ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.

. Play catch with a ball or get a small group together for a kickball or softball game.
. Make Saturdays family bike outing day.
. Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
. For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
. On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds the quickest.

Age: Teenagers
. Register for a fun run (or walk) event and spend time together training for the event.
. Purchase a family gym membership and workout together weekly.

. Play tennis or basketball together.

. Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
. Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking   or jumping jacks or squats.
. Implement a daily family walk each day before or after dinner.
. Work together in the yard raking leaves, planting flowers, trimming trees.

So, with all the above recommendations, you no longer have the "I'm a parent - I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together. So don't let another day go by. Enjoy each and every day, get children involved, and still work out.

Do The Body Right And Stretch

No Excuses-Endless Options Of Training

"The potential of the average person is like a huge ocean unsailed, a new continent unexplored, a world of possibilities waiting to be released and channeled toward some great good." - Brian Tracy

Please take this quote seriously and really believe in it...keep it close to your heart. Each and every one of you has that potential to go all the way. You must believe in that potential and put forth that effort in wanting to succeed. I BELIEVE IN YOU!

I had a couple of requests today on what exercises you can do when training outside the gym and/or training on the road. This is actually a very good topic and a highly requested one. In many instances, I have had several clients tell me that they just couldn't workout when they went on vacation because there wasn't a gym in the hotel or that they had the time when they traveled but just didn't know what they should do for their workout. YOU HAVE ENDLESS OPTIONS OF TRAINING! AREN'T YOU SO EXCITED, I KNOW THAT I AM. I AM EXCITED FOR YOU!

First, you must understand the effectiveness of bodyweight exercises. I hear so many people say you just can't get a good workout with bodyweight exercises or I don't feel like my body is working so hard when I do bodyweight exercises! That is an IGNORANT WAY OF THINKING!

Bodyweight exercises are effective if they are done correctly and can deliver the results when the need for equipment is unavailable. I do also suggest that when you are traveling take a jump rope and a resistance cable, which are two pieces of equipment that are easy and light-weight to pack. You can use these two pieces of equipment to make a solid intense workout for 30 minutes. Creativity is important when designing a workout on the road. Each round should include a strength exercise, endurance exercise, and a power exercise (which involves upper and/or lower body plyometrics).

SAMPLE WORKOUT:
*GOAL: TRY TO COMPLETE THIS WORKOUT WITHOUT RESTING
1. Sit-ups- 25 times + Core Plank- 1 minute
2. Push-ups- 20 times + Superman/woman lifts- 45 seconds
3. One Crunch + One Sit-up- 25 times + Core Plank- 1 min 30 sec
4. Two-Motion Push-ups (2=1) + Superman/woman Hold- 45 seconds
5. Jumping Jacks in Place- 100 times + Squats- as many as you can do in 2 min.
6. Squat Jumps- 25 times + Walking Lunges- as many as you can do in 2 min
7. Split Squat Jumps- 20 times each leg + Two-Motion Squats (2=1)- same as above
8. Burpees or Mountain Climbers- 30 sec + Wall Sit- 2 min
9. Sit-up Twist/Twist- 25 times + Finger-Facing Push-ups- 20 times + Core Plank- 1min
10. One Crunch + One Sit-up Twist/Twist (2=1)- 25 times +
2-motion Finger-Facing Push-ups (2=1)- 20 + Core Plank- 1 min

DONE! YOU DID IT! WAY TO GO!
As you can see, after doing this workout, your body is fatigued and your heart rate is up. Key points to remember- use full range of motion on all exercises, make sure you are contracting the right muscle groups at the right time, add resistance in your mind on both the positive and the negative for each exercise, stabilize from your core at all times.
And most importantly, FUEL YOUR TRAINING WITH INTENSITY. CHALLENGE YOURSELF AND DON'T GIVE IN TO FAILURE.

YOU ARE WHAT YOU DO!