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. 

The Quest for Today and Tomorrow

"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!

Today's Dofitness Training Tip

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!

The Will To Do

The Will To Do~ "My will to do springs from the knowledge that I CAN DO. I'm only being natural, for there is no fear or doubt inside my mind." Extraordinary effort, highly emotionalized conditions, or a true determination to win at all costs will release this extra energy. An athlete can actually be so tired, but since the athlete has that will and determination to win, they can keep on almost indefinitely in order to achieve their objective.

Dofitness Training Highlights

In moments like this, your mind and muscles connect. Your body ignites. From start to finish, you own this place, driven by explosive and undefeatable energy, strength, focus, power, and performance. Always work hard and never look back! Great job to my clients for working hard and making things happen. 

1999 A Very Memorable Moment- Lady Razorback Basketball

A Blast From The Past: The amazing highlights of a very special Arkansas Lady Razorback basketball player- Treva Christensen. This was a very memorable game for Treva because it was against Top-Five ranking Stanford and a game that would name Treva- The Player of the Game.

But, the most significant part of this whole evening was that Treva got the opportunity to showcase her outstanding bball skills/talent in front of her biggest idol of all-time, Indiana Pacer Reggie Miller. Definitely a big moment to remember in the year 1999. :)

Life is not about all the steps you have taken, or all the places you have been, it's about the footprints you leave behind. You made your mission successful in basketball because you had the heart/passion, confidence, courage, and the determination to be the best YOU could possibly be! You have been an inspiration to so many, and I know you continue to be an inspiration in all that you do now! You are awesome!!!

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 Passion For The Process

There is no passion to be found in playing small...ALWAYS PLAY BIG!

It's About HARD WORK And COMMITMENT

Players who PRACTICE HARD when no one is paying attention, build the strong foundation that holds the key to SUCCESS. There are absolutely NO SHORTCUTS...JUST HARD WORK!

You must earn your way to achieve what you set out to achieve! You must PRACTICE every day...NO MATTER WHAT! If you want the RESULTS, you must put in the WORK to receive the REWARDS!

BE DRIVEN to BE THE BEST YOU CAN BE!

Always,
~Dofitness

PUSH YOUR STRENGTH TO NEW LEVELS

"Be not afraid of growing slowly, Be afraid only of standing still." -Chinese Proverb

A= Above, Accelerate, Adventure, Aesthetics, Affection, Aggressive, Ahead, Aim, Alive, Ambition, Angel, Approach, Ardor, Ascend, Attitude, Audacious, Aver, Awesome, Azimuth

**Choose challenging weight for each exercise
**No rest between exercises
**Use proper form on all exercises
**Use full range of motion for all exercises

ROUND ONE: Total Of 4 sets/Alternate between #1 and #2 until you have completed 4 sets/No Rest Between Exercises And Sets
1) Pull-ups- 10x
2 Push-ups- 10x
3)*After 4th set- Jump Rope- 250 times

ROUND TWO: Total Of 3 sets/Go down the line without resting/Rest 45 seconds between sets
1) DB Bench Squats- 25x (make sure to sit back on your squats and make sure that your butt taps the bench each time you squat)
2) Wall Sit- 1 min
3) Squat Jumps- 25x
4) DB Lunge Pulses- 25x each side (make sure to hold each 25th rep at the bottom for 20seconds/make sure to sit back on your pulses)
5) Wall Sit- 1 min
6) Split Squat Jumps- 50x

ROUND THREE: Total Of 4 sets/Same concept as ROUND ONE/No rest between exercises and sets
1) Wide Lat Pull-downs- 10x (Try to increase your weight for each set if you can)
2) Push-ups- 10x
3)*After 4th set- Jump Rope- 250 jumps (challenge for this round- no mess-up/you must start over each time you mess up)

ROUND FOUR: Total Of 3 Sets/Go Down The Line Without Resting/Rest Only 45 Seconds Between Sets
1) DB Step-Ups With High Knee- 25x each leg (use 23" box/challenged weight)

2) Split Squat Jumps- 1 minute (non-stop)
3) DB Walking Lunges- 100 steps (use challenged weight)
4) Box Jumps- 1 minute (non-stop)

Good Job! Workout Completed!! Always Work Hard!!!

THE RESULTS ARE IN!!!!

You Did It And You Were Awesome! I Am SO PROUD OF YOU! Just Like One Of Your Favorite Songs...Never Stop Believing!!! And Remember To Always Believe In Your Dreams...Never Let Anything Or Anyone Stop You From Achieving What You Can Achieve! I Have ALWAYS BELIEVED IN YOU...HANDS DOWN! YOU ARE AWESOME...A TRUE INSPIRATION! 

LOVE YOU Always,

Your Sister

Deanna Olivas (track new runner) RACE TIME TIME OF DAY START 00:00 7:30:17 10K 1:00:56 8:31:12 PREDICTED 20K 2:10:43 9:41:00 30K 3:07:47 10:38:04 40K 4:22:08 11:52:25 FINISH 4:35:34 12:05:51 PACE 10:32

A MOMENT TO REMEMBER- A WRINKLE IN TIME AND FOUR YEARS LATER

If I Could I Would Create A WRINKLE IN TIME (Two Points In Time That Are Wrinkled To Intersect And Would Allow Instant Travel To Any Place I Wanted To Be), So I Could Go Watch You Run. Tomorrow Is Your Big Marathon, And I Wish I Could Be There To Watch You Succeed Like You Did In 2010. 

I Am Extremely PROUD OF YOU And I Know In My Heart You Are Going To Be Great Tomorrow. I Will Be Thinking Of You And Cheering You On In SPIRIT. 

So Go DO It And Shine Bright. I LOVE YOU ALWAYS.

2010 25TH L.A. MARATHON RESULTS...

GO! GO! FIGHT! FIGHT! TRACKING MY FIRESTAR!

SHE DID IT! SHE FINISHED STRONG AND ACCOMPLISHED SO MUCH. WAY TO GO DEE! I AM SO PROUD OF YOU! YOU DID IT AND YOU ARE A TRUE EXAMPLE TO SO MANY PEOPLE. YOU HAVE PROVEN THAT WHEN YOU WORK HARD AND WHEN YOU BELIEVE YOU CAN DO ANYTHING YOU SET YOUR MIND TO...THAT ALL YOUR DREAMS CAN COME TRUE. YOU ARE THE BEST!

40K: 4:46:43 FINISH: 05:01:09 Time Chip Time: 05:01:09 /Clock Time: 5:08:14

Pace: 11:29/Place Overall: 8911/Gender: 2745

ALMOST THERE. HERE ARE HER RESULTS UP TO THE 35K MARK. PUSH! FIGHT! STRONG! DO WHATEVER IT TAKES TO FINISH.

Deanna Olivas - Runners and Walkers | Bib 15650 | Los Angeles, CA - USA | Female | Age 31
Start	5K	10K	15K	20K	25K	30K	35K	40K	Finish
7:53:59 AM	00:34:39	01:09:00	01:43:39	02:18:06	02:52:07	03:29:37	04:08:52

HERE ARE HER MIDPOINT RESULTS. WAY TO GO! SO PROUD OF YOU!

Deanna Olivas - Runners and Walkers | Bib 15650 | Los Angeles, CA - USA | Female | Age 31
Start	5K	10K	15K	20K	25K	30K	35K	40K	Finish
	00:34:39	01:09:00	01:43:39	02:18:06
Time Predicted: 4:51:21 ETA: 12:45:20 PM Pace: 11:06

TAKING IT WAY BACK....

Going Back In Time!!! How Time Flies!!! In The Beginning...WAY BACK...FLASHBACK!!!!

DO AND BE

Success in life comes in cans, and failure comes in cant's!

Round One:
1) Elliptical- 10 minutes/Resistance- 7-9;increase every 2 minutes/Incline- 8; increase every 2 minutes/Strides Per Minute- 165-185 (If you can keep this pace for 10 minutes great...if not, please set your work load and incline for your specific fitness level. Try to make this a challenge that you work toward).
2) Body Weight Squats (no rest/continuous motion)- 100x
3) Push-ups- 10x
4) Body Weight Alternating Lunge Steps In Place (Stepping Forward)- 50x
*Make sure it is continuous without stopping
5) Push-ups- 10x
6) Body Weight Alternating Lunge Steps In Place (Stepping Backward)- 50x
*Make sure it is continuous without stopping
7) Push-ups- 10x + Sit-ups- 25x + Bicycle Pumps (2 pumps on each side)- 50x
8) Step-Mill- 10 minutes/Resistance 8-10; increase resistance every 2 min/For each minute that you are stepping, you will do the following: 1st-30 sec step on each stair; 2nd-30 sec. skip each stair. (If you can keep this pace for 10 minutes great...if not, please set your work load for your specific fitness level. Try to make this a challenge that you work toward).


Round Two:
1) Body Weight Walking Lunges- 1 lap around the track or 200 Lunge Steps
2) One Crunch + One Sit-ups (2=1)- 15 times
3) Core Plank- 1 minute
4) Six Laps around the track- on every 2nd lap- do 10 squat jumps at each corner
*For example- Run 1st lap regular/On 2nd lap do 10 squat jumps at each corner of the lap/3rd lap-regular…
*If you don't have access to a track- Run in Place 30sec + 10 squat jumps after each 30 sec mark (do this six times. You may also decide to create your own cardio challenge for this round. Always be creative! :)5) Core Plank- 1 minute
6) Roman Chair- (knees-to-chest)- 15x
7) On Bench- Reverse Crunches (roll knees-into-chest)- 25x
*keep your heels close to your butt/lead from your belly button not your legs
8) Wall- Sit- 30 sec + 10 Squat Jumps/Wall-Sit- 40 sec + 15 Squat Jumps/Wall Sit- 50sec + 20 Squat Jumps/Wall Sit- 60 sec + 25 Squat Jumps (watch your form/make sure you are sitting in an L (legs form an L-shape on your wall sit; Squat low and jump from the bottom and land in the bottom on squat jumps).
*ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall.

Nice Work...You Did It! Way To Get After It! :)

Practice Makes Permanent

A WORKOUT is 25% PERSPIRATION and 75% DETERMINATION...One part PHYSICAL EXERTION and three parts SELF DISCIPLINE. Doing IT is easy, once you get started.

A WORKOUT is a personal triumph over laziness and procrastination. It is the BADGE OF A WINNER- the mark of an organized, goal oriented person who has taken CHARGE of their DESTINY!

 A WORKOUT is a key that helps unlock the door to OPPORTUNITY AND SUCCESS. Hidden within each of us is an EXTRAORDINARY FORCE.

 A WORKOUT makes you better today then you were yesterday. It STRENGTHENS the BODY, RELAXES the MIND, and TOUGHENS the SPIRIT. When you workout regularly, your problems diminish and your confidence grows.

 A WORKOUT is a wise use of time and an investment in EXCELLENCE. It is a way of preparing for LIFE'S CHALLENGES and PROVING TO YOURSELF that you have what it takes to do what is necessary.

VEHICLE OF SUCCESS

TRAVELING TWO-MOTION PUSH-UPS ON BALANCE BEAMS:
To reach a successful destination you need a vehicle assembled with wheels of power and strength, the fuel of action, and a driver with patience and hard work. You are the vehicle and the driver of success. So proud of my client. HARD WORK is the way.

UPRISING AGAINST THE SNOW

Strength comes from the force...the force from within. And It is what you decide to do with any circumstance...that is where it all begins. :) This is a fun and intense training video in the snow. Examples and ideas of exercises you can do if u are stuck at home due to ice and snow. Have fun with what life throws at you...always make the most of your circumstances...NO MATTER WHAT. Thank you for watching. 

~Dofitness

When You DO...You SUCCEED

A Video Compilation Of Dofitness Training

Be Unique, Be Kind-hearted, Be Extraordinary, Be Hard-working, Be Humble, Be Determined, Be Free, Be The Quintessential Person You Were Meant To Be...Then Let Your Light Shine For All To See. :)
With Love
~Dofitness

BACK IT UP AND SHOCK THE SYSTEM

This is absolutely one of my favorite exercises that really fatigues your muscles fast. It is an exercise that gives you an Ultimate Muscle Building And Muscle Fatiguing Experience.

Always think of your body as one unit in EVERYTHING YOU DO. This particular exercise makes you engage your core, it keeps your muscles tight through the whole experience, your legs are burning and screaming (and believe me...you feel them BIG TIME), your breathing is very essential (don't hold your breath), and it is an intense challenge which wastes no time in getting your heart rate UP.

So who said that playing around outside with a bright yellow jeep on a beautiful sunny day isn't fun...this is definitely a mighty fine FITNESS GEM!!! :) Always Go Strong...No Matter The Challenge!!!
With Love
-Dofitness

Make Your Body Into One Tough Machine

Hello All You Hard Working People Out There...I hope everyone is working hard on their exercise regimen and prepared for what is in store for each day. Remember, you are the captain of your ship...it all comes from you. It is up to you to work hard and give it 100% . It is up to you to and only you.

Do not be afraid to up the INTENSITY. You must generate a large amount of intensity to stimulate the most positive changes in your physique. For example, when you are doing cardio, it is not the intensity that has an affect on how many calories you burn during a run or bike ride of a specific distance. It does HOWEVER, AFFECT HOW MANY CALORIES YOU BURN AFTERWARD.

Many times I have people ask about keeping their intensity level in the fat loss zone when they are doing cardio. Sure for some, that may work or they may be content with that level of training. BUT I AM a big believer in all-out intensity. You must understand that the purpose of intensity is to build a strong foundation within yourself. It also has an enormous effect on how much you will burn after you train, which will also help you to live a long and strong life. You want to make your body into one tough machine...able to handle anything, and most importantly burn calories and body fat even when you are sitting down or even sleeping.

The more intense the exercise, the more and longer your post workout metabolic rate is elevated and the more calories you burn. In a study published in Medicine and Science in Sports and Exercise, triathletes who cycled at 75% of their maximum rate of oxygen consumption (VO2max) for 20 minutes, burned more calories after their workout, compared to after cycling at 50% VO2max for 30 or 60 minutes.

Another study, published in Journal of the American College of Nutrition, compared metabolic rates following two equal calorie-burning workouts: a short duration, high-intensity workout (51 minutes at 75 percent VO2max) and a long-duration, low-intensity workout (78 minutes at 50 percent VO2max). The high intensity workout resulted in a higher post-workout metabolic rate.

So again, I can not stress it enough...THE IMPORTANCE OF INTENSITY. You will be amazed of what your body can do and how it handles the pain and suffering that comes along with high-intensity workouts. In the end, you will feel better, you will lose weight, and you will be able to go the distance with an enormous drive. GO GET IT! BE STRONG, BE FEARLESS, BE INTENSE!