Learning From Others

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!

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

Suspension Of Consciousness

I often here my clients say they are unable to sleep because of the hundred thoughts that are crowding their brain or that they are able to go to sleep just fine, but then wake up some time in the middle of the night- when your brain flashes on like a thousand-watt bulb and can either not go back to sleep or sleep on the our.  Below is a list of helpful tricks you may want to try to help you cope with the loss of sleep. 

1. Turn the clock around so you can't see what time it is. (Knowing only makes you more anxious)
2. Read something boring (this example always makes me smile big), a dense history book filled with dates or a computer manual.
3. Make a list of the thoughts running through your head...so then you can let them go.
4. (My favorite) Leave your thoughts by concentrating on your heartbeat and listening to every breath.

Bottom line: Everyone handles stress differently...everyone sleeps differently. Figure out what works for you and embrace it. That is what life is all about discovering, exploring, understanding, and becoming. So find your way and if one trick doesn't work, then keep trying. Never give up on YOU and YOUR SLEEP!

PUMP IT UP...Body Weight Workout

RULES: NEVER REST BETWEEN EXERCISES/ALWAYS GO HARD/TURN UP THE VOLUME :)

Round One:

1) Warm-Up For Ten Minutes: Run In Place, Jump On Toes In

Place, Jumping Jacks, Mountain Climbers, Side To Side Jump, Etc

2)    Body Weight Squats (no rest/continuous motion)- 100x

* Make sure to sit back on your heels (as if you are pushing your butt back to the wall or as if you are sitting back in a chair)/Do not let your knees shift over your toes/Watch your breathing (Do not hold your breath)

3)    Push-ups- 25x

4)    Body Weight Alternating Lunge Steps In Place- 50x

*Stepping Forward/Make sure it is continuous without stopping

5)    Push-ups- 25x

6)    Body Weight Alternating Lunge Steps In Place- 50x

*Stepping Backward/Make sure it is continuous without stopping

*Make sure it is continuous without stopping

7)    Push-ups- 25x + Sit-ups- 25x + Abdominal Bicycle - 50x 

*Do This Three Exercise Combination For A Total Of Two Sets

8)    Traveling Long Jumps- 30x- 2 sets 

* Do 30 Long Jumps Forward/30 Long Jumps Backward)

*Jump Long Landing In Squat And Traveling Forward Until You Get To 30 Jumps/Take About 30 seconds To Recover/Then Long Jump Backward Landing In Squat (Make sure you jump from the low squat position).

9) Rest 1 Minute And Then Move On To Round Two

Round Two:

1)    Body Weight Walking Lunges- 1 lap around a track or 200 Lunge Steps

2)    One Crunch + One Sit-up (2=1)- 30 times

3)    Core Plank- 1 minute

*Get On Your Toes And Forearms And Hold Yourself In A Plank Position. If Your Knees Touch The Floor Start Over...You Must Complete A One Minute Hold Before You Move On To #4.

4)    Run In Place With High Knees For 1 minute/After You Have Completed One Minute- Do 20 Finger Facing Push-ups 

*Do This Combination For A Total Of Four Sets. PUSH YOURSELF!

5)    Core Plank Shifts- 1 minute

*Get On Your Toes And Forearms And Hold Yourself In A Plank Position...Start Shifting Yourself Forward And Backward As If You Are Doing Toe Raises. Make Sure Your Body Is Completely Contracted And Engaged.

6)    Sitting Up/Lean Back Then Pull knees-to-chest- 30x

*Do not let your feet touch the floor)

7)    On Floor- Reverse Crunches (roll knees-into-chest)- 30x

*Keep your heels close to your butt/lead from your belly button not your legs

8)    Wall- Sit- 30 sec + 15 Squat Jumps/Wall-Sit- 40 sec + 20 Squat Jumps/Wall Sit- 50sec + 25 Squat Jumps/Wall Sit- 60 sec + 30 Squat Jumps 

*Watch your form/make sure your back is pressed up against the wall/do not let your knees come over your toes/make sure you are sitting in an L on your wall sit (your legs are forming an L); 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. :)

Round Three:
Do 35 minutes of Cardio of your choice! Start out at a moderate pace then pick up your intensity. Try not to stop.

Great Job! ALWAYS TRAIN HARD and never give up on your goals.

Bolster Your Immune System

Here's an interesting fact for you...Did you know that you should hang with friends to bolster your disease-fighting power; Isolation can cause stress and zap your immune system.

Below is a list of foods that will warm up your cold, send the flu flying, and bolster your immune system.
1. Ginseng Tea- In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than those popping a placebo. Ginseng helps kill invading viruses by increasing the body's production of key immune cells.

2. Green Tea- EGCG, a chemical compound that is potent in green tea, has been shown to stop the adenovirus (one of the bugs responsible for colds) from replicating. Start pumping green tea into your system at the first sign of a cold and you should be able to stave off worse symptoms.

3. Oranges- The zinc and Vitamin C in oranges won't prevent the onslaught of a cold, but it might decrease the severity and duration of your symptoms. One orange provides more than 100 percent of your daily recommended intake of Vitamin C.

4. Olive Oil and Avocados- Foods rich in healthy fats, such as olive oil and avocados, help reduce inflammation, a catalyst for migraines. One study found that the anti-inflammatory compound in olive oil suppresses the same pain pathway as ibuprofen.

Zinczenko, David. Eat This Not That. Pg. 285.

YELLOW BEE...Suspended Two-Bar Swing

Always find creative ways to train. Don't feel that it is necessary to train a certain way or the way everyone else trains. FIND YOUR OWN WAY AND BELIEVE IN IT. Like many of the qualities of a BEE- purity, wisdom, courage, creativity, selflessness, diligence, and illumination...Think and take on the characteristics of the bee. JUST BE...YOU!

Always,
Dofitness

IT'S IN ME TO WIN

Begin living your life today and accept the belief that you can achieve any goal. That you will bust your butt to ensure success. The belief that the ordinary can become the extraordinary. That you will refuse to accept limits and you will strive forward in search of greater accomplishments. That you will push the envelope both physically and mentally.

I have included a Fitness Challenge Test in this blog entry. Try it...YOU HAVE NOTHING TO LOSE. Do your best and believe in your abilities to success. *I am interested in seeing what you can do...Keep track of your results and send them to me at dofitness@gmail.com. 

Remember, do the best YOU can...Do not worry about what the next person is doing! You work hard for you. If you are not happy with your results the first time you take these challenges...still make sure you document them so you can see your progress over time...It would be neat to see the changes. Your initial results compared to your present ones. So GO FOR IT...AND JUST HAVE FUN WITH IT. DON'T PUT PRESSURE ON YOURSELF.

1. The One-Mile Challenge/Time?
2. The One Hundred Squat Challenge WITHOUT STOPPING/Keep track of how many times you stopped and how long it took you to complete 100 reps/use moderate weight
3. The Chinup Challenge/How many chinups can you complete without stopping?
4. The Push-up Challenge/How many push-ups without stopping?
5. The Wall Sit Challenge/How long did you sit without getting up?
6. The Half Court Run Challenge/How many times can you go from the end line to half court without stopping?

EXPLOSIVE RESULTS

ANOTHER DAY

Another rep, another nail. Another set, another brick. Another split, another backbreaking load of concrete....An honest day's work for an honest day's pay. BUILD YOUR HOUSE. No distractions...Just rise above base instincts and assert your will. Stay the course...stay in control  and don't lose your way. Do not look back. Keep moving forward and MAKE YOUR WAY VISIBLE FOR EVERYONE TO SEE.
Below is my explosive triceps video...a variety of tricep exercises that will make you burn...burn..and burn some more. :) Hope you enjoy.

DOFITNESS SPORTS-SPECIFIC TRAINING

For the "Tough Athlete" who is going to do whatever it takes to be the best they can be. Dofitness incorporates strength, conditioning, and a little special special to help mold competitive athletes into the overall package. This type of training is hardcore and will push you to limits you never thought were possible. Be ready to bring out the warrior inside of you. 

Dofitness Sport-Specific Training will target overall strength, explosive power, advanced level endurance, foot speed, hand speed, vertical jump, focus, pushing your limits, sprint times, mental toughness, exhaustion drills, specific drills that go hand-in-hand with your sport, indoor and outdoor training that incorporates all styles of training. Do you have what it takes to become the best athlete you can be? OF COURSE YOU DO...YOU JUST NEED TO BELIEVE YOU DO! :)

Listen To The Facts

Do You Need Carbs in Your Diet?

Well...well...well...as a trainer this seems to be the question I here over and over again. Many times I come across people struggling with eating too many bad carbs at one time. While others are afraid of eating carbs all together. We all need to understand that carbs are so important in maintaining our overall health and fitness level.

First, we know that cutting carbs from your eating plan will help you lose weight, but we must also consider the flip side. Understand that your muscles use carbs for fuel whenever you train above 65 percent of maximum capacity. Also, carbohydrates are the MOST IMPORTANT FUEL FOR THE BRAIN AND NERVOUS SYSTEM. Cutting carbs will help you lose body fat, but you need them for high-intensity training. More than 50 years of research shows that athletes involved in heavy training perform better if they have carbs available in their diets.

So the answer is YES! Keep those carbs in your diet. You may want to lower your carbs on the days you don't train or on your light training days. You want to take in more carbs in the morning and start to taper them down after 2 p.m. Most importantly, you want to think of carbs as your friend...here to help you become better!

Maximize Your Stretching

I know that I sound like a broken record when I talk about the importance of stretching. There are so many benefits to stretching but many don't take the time to incorporate stretching in their daily routines. Your muscles work hard for you on a daily basis...it is up to you to give them some relief for their hard work. When you stretch it should be relaxed and sustained with your attention on each muscle that is being stretched. When you stretch regularly, you will soon see the benefits it has-with every movement becoming easier. You will also get an opportunity to see the increase in strength in your workouts, and most importantly a pain-free body-NO INJURIES.

The first point (VERY IMPORTANT) is- Don't focus on flexibility. Just stretch regularly/consistently and flexibility will come with time. Think of it as introducing your body to another form of exercise that is going to help you with your performance and help you achieve all your fitness goals. Be patient...remember, if you haven't stretched on a regular basis your body is not use to it, and you feel like you will never improve.

Next, be aware that we are different every day. Some days we are tighter, other days we are looser. Don't get discouraged if one day you touched your toes and the next day you didn't. Think of stretching as a challenge and beat that challenge. We all like challenges and like to be challenged...be versatile in your fitness world. Strong, fast, flexible.

WATER! WATER! WATER! Our body is mostly made up of water so we need it to survive each and every day. One interesting finding is that your muscles stretch more easily when your body is properly hydrated.

Remember: stretching will always make you feel good. Your allowing your muscles to be free and flexible. Plus, your giving something back to the muscles that continue to work hard for you each and every day. If you stretch, good for you and keep doing it. If you don't stretch, START TODAY...YOU WON'T BE SORRY!

Pump Out Those Biceps

Lifting With Chains

Chains = Variable Resistance

When you lift with chains, the weight gets heavier at the top of the movement. Each time a chain link leaves the ground, you’re lifting the weight of that chain link, so you’re lifting a little more.

Well, as you lift each of the chain links off the ground, the weight of the chains is released from the floor and increases your load. The increasing load of the chains makes it so you have to maintain the greater force (or at least a portion of the force) you produced during the initial lift. You have to keep exerting force to counteract the increasing load. **NOTE: Usually, you exert the most force at the bottom of the movement.

When you bench press with chains, the load increases as you press up since the chain links are leaving the floor.

You have to keep exerting force throughout the top of the movement, as the chain links leave the floor.

The load decreases as you lower the bar since the chain links are going back to the floor. You exert less force as you approach the bottom of the movement. The load increases during the concentric movement and decreases during the negative movement.

When working with **CHAINS**: The weight gets heavier as you lift it. You have to work harder to keep lifting it. The load is the heaviest at the top of the lift. The weight gets lighter as you bring it toward the ground. The load is the lightest at the bottom of the lift.

Force. Work. Load. Power. Energy.

Achieving And Maximizing

There are three types of goals to help you achieve and maximize your efforts on both a physical and mental level. You must treat goals as one of the most important components of building a solid healthy lifestyle. Goals will and should change as YOU make changes in your life. Take care of the details and enjoy your process of goal setting and goal achieving. 

OUTCOME GOALS...This is the overall final result you wish to achieve. Example of this type of goal is becoming fit enough to compete and win a 5k race.

PERFORMANCE GOALS...These are goals that identify then end result of a performance or challenge. Example of this goal would be to increase lean body mass and endurance to shorten 5k practice times.

PROCESS GOALS...These are the most important goal of them all. They involve the most detail. These goals specify the behaviors an individual will focus on to better their MENTAL and PHYSICAL HEALTH. An example would be working on running form, eating a sound diet that coordinates with a 5k goal, getting proper rest, and choosing specific lifting that will help your performance.

So remember it is important to set goals for yourself...it helps you to stay on track but also gives you a structured plan to achieve your ultimate challenge. Never underestimate what you can do....You can do anything you set your mind to.

Love, 
Dofitness

Some Good Lower Back Exercises

Stick To Your Guns

Carbohydrates-To Be or Not To Be- The Answer is Both

We have all heard the good and the bad of Carbohydrates. We have all heard of the Atkins Diet. We have all heard that there is a guarantee of weight loss when you don't eat Carbohydrates. We have all heard that Carbohydrates give you the energy that is necessary to workout. I can go on and on for days about what everyone has heard about Carbohydrates. But all in all, I believe that Carbohydrates have been given a very negative label, they have been given the bad rap of weight gain in our society. I decided to ask 10 random people about how they view Carbohydrates. And 7 out of the 10 people believed that Carbs were no good for you and that you shouldn't eat them. Many stated that the reason they were overweight was because of all the carbohydrates they took in on a daily basis. I wasn't shocked but sadly enough, they didn't have the knowledge or the understanding of how Carbs work and how they are necessary in our daily food intake.

Carbohydrates are essential in your daily intake for performance and endurance. It is so important that everyone understands carbohydrates and how they work when you include them in your eating plan the right way and how they work when you restrict their intake.
#1- Brain, nerves, blood cells, and muscles thrive on carbohydrates and will use them for fuel, even when the body has an abundance of fat.
#2- Carbohydrate loading before exercise (eating extra carbs before exercise) increases muscle and liver glycogen (stored carbohydrate) and promotes endurance.
#3- On the days you train harder and longer, be sure that your body has enough carbohydrates to perform and to build.

BE CAREFUL WITH RESTRICTING YOUR CARBOHYDRATE INTAKE.
#1- When you restrict carbohydrates you reduce the availability of carbs, which triggers metabolic changes that switches to body from a fat storer to a fat user.
#2- Low Carbohydrate intake is the best way to lose fat in a short amount of time. The question is will a person keep that weight down when they include carbohydrates back in to their eating regimen?
#3- Low Carbohydrate intake DECREASES endurance. Studies show that diets high in fat and low in carbohydrates cause tremendous decreases in time to fatigue in running, cycling, rowing, climbing, and swimming.

It is so important that you are in tune with your body...know what foods work with your body. You must understand that every person is different and our bodies work differently. Also, understand that you are TRYING to create an unstoppable/well-rounded/athletic physique and without carbs your body will not be able to produce and performance will struggle. Timing and proper use of carbohydrate restriction is important when trying to build an overall, well-conditioned body. *Take in more carbohydrates on the days you train intensely and longer periods. *Take in less carbohydrates on the days you do not train and on the days that your workouts are lower intense.

I agree with both approaches, but I feel it is necessary to understand how your body utilizes carbohydrates. I think it is necessary to bring down carbohydrates on the days you do not train, BUT it is crucial that you take in enough carbs on the days you train. Your body needs fuel in order to perform and to endure the intensity levels that you train at. The body also needs carbs to recover and to rebuild after intense workouts. So...always look at your long-term fulfillment instead of your short-term one. Understand your body- Respect your body- Master your body!

(Current Sports Medicine Reports, 6:225-229, 2007)
(American Journal Clinical Nutrition, 86:276-284, 2007)

Some Of The Best Fat-Fighting Foods

"Success consists of a series of little daily victories." -Laddie F. Hutar
1. Apples, especially the skin, contain pectin, a soluble fiber that serves as nature's own appetite suppressant.
2. Beans, such as chickpeas and mature kidney or lima beans, have a high fiber content, making you feel full for longer and helping you eating less overall.
3. Eating three or four servings of low-fat dairy products a day enhances weight-loss efforts.
4. Muscles are 70 percent water, and muscles burn fat. A German study showed that drinking water raises your metabolic rate by 30 percent.
5. Eating nuts and seeds are important for leaning down. Nuts and seeds have sufficient fat-fighting amounts of protein and fiber when eaten in moderation.
6. Medium-chain fatty acids, the type of fat in coconut and palm kernel oils, take more calories to digest than the oils themselves provide.
7. Prepare a bowl of oatmeal as a quick and easy way to get cholesterol-fighting, fat-burning fiber.
And last but not least...WAKE UP WITH JOY IN YOUR HEART.

Three Amazing Remedies For You And Your Body

The First Remedy: Take A Body Break
Just for today, stop thinking of your body as something that must be whipped into shape and notice what you would like to do with it--lie down? Go for a leisurely walk? Make love? Sometimes just giving yourself permission to notice what's true for you can be an amazing way to find happiness--or at least peace of mind.

The Second Remedy: Oh, to Sleep
Having trouble falling asleep? Consider this natural aromatherapy remedy-a sleep potion made with, among other oils, lavender. Lavender is an adaptogen, which means that it can be stimulating or relaxing, depending on your energy needs. If you are tired, it will help you fall asleep.

In a small plastic spray bottle, combine 4 drops lavender essential oil, 3 drops orange essential oil, 3 drops chamomile essential oil (another good sleep aid), and 5 ounces of water. Shake well. Spray sheets, pillow cases, and the air in your bedroom before sleep.

The Third Remedy: Get A Massage
We all know that a massage feels good on the outside (as long as whoever is doing it is skilled and sensitive). But it has positive internal effects as well. Massage has been known to boost the immune system and lower anxiety by reducing cortisol levels (a stress hormone) in the body.

For the massage to really work--for it to increase pleasure and decrease stress hormones--you need to feel comfortable and relaxed. Some people are concerned about being touched by strangers. If this is true for you, perhaps a friend or a loved one can give you a massage, and another day you can return the favor. Remember--this is about you being happy.

Ryan, M.J. Instant Health And Happiness. Pgs. 342, 343, 347.
Thanks Mom! Love You Lots!

Advance Your Overall Life Purpose

Things that will advance YOU...

-Things you have always wanted to do.

-Things that others say can't be done.

-Things that help you grow to your maximum potential.

-Things that develop other people's ability to achieve and lead.

-Things that multiply--rather than merely add--value to yourself and others.

-Things that harness your creativity.

-Things you can delegate to others.

-Things that promote teamwork and synergy.

-Things that are NOW OR NEVER opportunities.

Maxwell, J. Success: One Day At A Time. Pg. 101.