Listen...

The world will forever be upside down and challenging...how else would we learn, understand, and grow. We must make the most of the world as it is through love, courage, and hope. It is in the silence afterwards, that helps us move beyond our physical and mental selves. It is at the mysterious quiet at the core of our spirit that triumphs in the soundless sound of the universal heartbeat resonating deep within each of us. 

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. 

Say I Will And Empower Yourself

EMPOWER YOURSELF- "When you say 'I WILL' with conviction, magic begins to happen."

Hello to all of you out there...  :)


First of all, I want to thank all you for tuning in to my blog. It means a great deal to me and I appreciate your support and kind words. If I am able to share and give you something back through health and fitness, then I have done my job. I want everyone to excel and I want everyone to come out on top from obstacles they may face each and every day. Believe in your strength and believe in yourself! IT ALL STARTS WITH YOU!!!!!!

In this blog entry, I am including circuits that I think you will enjoy trying. The same rules apply as before. Always pick challenging weight, make sure you perform full range of motion on all exercises/technique- this is very important, try to do each round as fast as possible BUT with good form! HERE WE GO! GO FOR IT! WORK HARD! GAME ON...

ROUND ONE:
1. Leg Extensions- 50x
2. Standing Dumbbell Front Shoulder Raises- 100x
3. Medicine Ball Slams- 25 x (use m.b. with handles/bring ball overhead/squat down and slam ball to the floor/stand up and bring ball overhead and repeat the motion)
4. Leg Extensions- 50x (try to increase weight from #1)
5. Standing Dumbbell Lateral Shoulder Raises- 100x
6. Medicine Ball Slams- 25x

ROUND TWO:
1. One Crunch + One Sit-up Twist/Twist (2=1 rep)- 10x
2. Core Plank with Forward/Backward Shifts (2=1)- 100x (Shift your body forward and backward/keep your body in plank position)
3. Two Crunches + Two Sit-up Twist/Twist (4=1)- 10x
4. Core Plank with Alternating Leg Raises- 100x (make sure body is in a flat tabletop/contract quads/butt/hamstrings/raise one leg and then switch to the other leg/count each leg as 1 rep)
5. Three Crunches + Three Sit-up Twist/Twist (6=1)- 10x
6. Core Plank Combination of Shifts and Leg Raises- 50x (begin with a fwd & bckwd shift/then do a left leg raise and then a right leg raise/this combo = 1 rep)
7. Jump Rope- 100x

ROUND THREE:
1. Stand-ups- 50x (begin in a lying position with legs bent/hold medicine ball over head/use momentum from arms and swing forward/contract abdominals/contract quads/then stand-up and take medicine ball overhead) *Goal is to stand up from a lying sit-up position using minimal weight as possible.
2. One K.B. Squat Raises- 100x
3. Jump Rope- 250x
4. Box Push- 4 sets (push a box/sled; ideal weight for women is (1-2) 45# plates/ideal weight for men is (3-4) 45# plates/distance is from the end line to half court of a basketball court= 1 set)
5. Push-ups- 25x
6. Two K.B. Squat Raises- 100x
7. Lateral Jumps over Step- 50x (Use a bench or a step/remember to challenge yourself)
8. Diamond-Shape Push-ups- 25x

WAY TO GO! BELIEVE, HOPE, STRIVE!

Beware Of Emotional Vampires

Emotional vampires are people who suck the energy out of you or otherwise bring you down. They do it in various ways--by endlessly complaining, general negativity, bad-mouthing others. We tend to take on the energy charge of those whom we are around, so the more time you spend with vampires, the more depressed and negative you'll feel.

Do yourself a favor and avoid spending a lot of time with people who bring you down. Instead, focus on people who like rays of sunshine in your life, and soon you'll be shining too.

Ryan, M.J. Instant Health And Happiness. Pg. 101.

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.

IN THAT MOMENT

One of my favorite scenes in the movie, "Over The Top." For me this scene goes so much deeper (I can feel his emotions and his WILL TO WIN...ESPECIALLY FROM WITHIN). I look beyond just seeing Sylvester Stallone competing against a man that drinks a can of oil to "rev up." Lol. Or seeing him go up against someone much bigger than him to make it to the championship event. It is seeing someone completely transform for that moment (tapping into his true inner self deep within)...and witnessing all the hard work, practices, emotions, blood, tears, training all for that one moment. Literally witnessing all his emotions put out on the table. The mind and body working together to complete the task at hand. 

Like one of the greatest arm wrestler, Allen Fisher, once said, “When you’re in a competition, you don’t hear the people screaming. I shut off everything, and I’m just there in the moment. I’m listening for ‘Ready, g-.’ I don’t even hear the whole word ‘go.’ I train for ‘g-.’ You have to train your mental state all the time. It’s like how muscles have memory, and they know what you do. So you have to do things over and over until they become second nature. Well, your mind is the same thing. You have to train your mind to know your move, to not go into second thoughts, and to think like a champion. Mentally, you’ve got to be beyond everything. You’ve got to stay totally focused.”

Try, Try Again

Here is a lesson you should take notice of,

A lesson you should take to heart,

Try, try again;

If at first you don't succeed,

Try, try again;

It is then that your courage should appear,

For, if you will persevere,

You will conquer, and never fear, 

So Try, try again;

 Believe that one day you will see THE TRUTH.

BRINGIN' THE NOISE

If You Want To Be Tough, YOU Are The Only That Can Get YOU There. And In Order To Get Tough You Must Build A Great House...A Strong Foundation That Is Going To Last A Lifetime! Check Out This Video Of Power, Strength, And Determination To Finish Strong.
Love Always,
Dofitness

The Will To Overcome...

I always tell my clients they must work hard no matter what. To make sure they do their very best in every situation. To be a positive example to people around them. To inspire people to work hard and to not take the easy road (the road that seems to be traveled on the most). 

To be their own person and to not let anyone stand in their way of fulfilling their dreams and wishes. YOU SET THE TONE! HELP PEOPLE REALIZE THAT THEY ARE NOT FULFILLING THEIR DREAMS AND THAT WHEN YOU WORK HARD AT SOMETHING AND YOU DON'T GIVE UP ON IT...YOU WILL BE A WINNER IN THE END! 

I love it when things are challenging and not easy. I feel it makes me stronger...it shows my will to succeed and to overcome that challenge. We all have it...we can all overcome challenges. You must believe in yourself and your will to overcome. THE WILL TO PUSH...THE WILL TO OVERCOME...OUR WILL/OUR STRENGTH. Never tell yourself it is already to late to change bad habits, negative thinking, or laziness. It is never to late...you are the CAPTAIN OF YOUR SHIP! You must make a change and live by it. 

NEVER STOP LEARNING! YOU SHOULD LEARN SOMETHING ABOUT YOURSELF EACH AND EVERY DAY. Learning brings knowledge, confidence, and power. THE POWER TO OVERCOME ANY BAD SITUATION. THE POWER TO BELIEVE IN YOURSELF. THE POWER TO LOVE YOURSELF.

Always,

DoFitness

Motivating Energy

Your power thought of the day- is to influence and inspire others with your focus and energy. Make sure that your energy is balanced today.  Learn to hear and follow your intuition more...quiet down your mind regularly so that intuition can be received freely and clearly. Try to encourage others and trust in your instincts. Last but not least, motivate yourself to express and develop your own highly creative potential.

Pump Iron To Raise Your Spirits

It has been proven again and again that exercise can raise our spirits. But recently a study has shown that of all types of exercise you can do, lifting weights lifts your spirits the most. Scientist at Arizona State University studied the effects of different kind of exercise on the moods of people 25 to 62 years of age. By far, weight training worked the best. One theory as to why is that the benefits come quickly. Most people can increase their weight limit by five pounds in only a week, whereas the progress in other forms of exercise is slower.

Ryan, M.J. Instant Health and Happiness. Pg. 277.

Step It Up

"How does one become a butterfly?" she asked pensively. "You must want to fly so much that you are willing to give up being a caterpillar." -Trina Paulus

There are no shortcuts!!!!!!! If you want to get amazing results fast, you have to know what it takes to burn maximum calories, shed maximum fat, and build muscle. You must be ready to put on your running shoes and your weightlifting gloves and go the distance. Your intensity must be high and you have to SWEAT!

Bottom Line: You must increase the intensity of all your workouts! Try to work out at 85 to 100 percent of your maximum heart rate. Understand that the harder you work out, the easier it has to be for your body to process the fuel it needs to keep going. When you train intensely, the sugar stores are the more efficient source of fuel. Keep in mind, that this does not mean that you are not burning fat. When you train at a high level of intensity, YOU ARE BURNING MORE CALORIES OVERALL. Also, the most important point I want to share with you is that when you train at a higher heart rate/INTENSITY, you not only burn more calories during the workout, BUT you boost your metabolism for up to 24 hours afterward.

Which Way Are You Driving

People always have two conflicting bents when it comes to their work:

The first is the DRIVE TO HAVE. It pushes people to focus on what they can get out of their jobs or their hobbies-a higher salary, a fit and toned body , a bigger office, faster on the field, greater status, a better position.

The second is the DESIRE TO BE. It prompts people to think about what they can give to their organizations or their team--their very best to ensure that everyone succeeds.

"Success is a continuing thing. It is growth and development. It is achieving one thing and using that as a stepping stone to achieve something else." -John C. Maxwell

Maxwell, J. Success: One Day At A Time. Pg. 82.

Take Control Of Roadblocks Part Two

Welcome back everybody. Make sure you read Part I before you read Part II, that way you know what is being discussed. So here we go...it has been a long day and you are beat! What do you do and what is your body telling you? I believe that many who decide to work out/train after a long day at work will face several obstacles. They will more likely cut their workout short because of the demands they have in the home (chores, children, children's activities, etc) or the tempting happy hour invite from coworkers and friends. Another obstacle is intensity and what comes with intensity are results. Studies show that people are more likely to be intense with their workouts in the morning before work or on weekends to those who workout after a long day at work. And the last obstacle and the one I will be giving you advice on is mental fatigue.

The problem with mental fatigue is that it lowers dopamine, a brain chemical that makes you feel energized. Plus, did you know that blood sugar dips again between 5 and 7 p.m. Now be careful...don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind-not your body-that craves downtime after a long day. Your perfect antidote to this roadblock is running. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by doing the little things...pack your gear and put it in the car the night before, change at work, and go directly to the gym or trail. And don't forget a little snack before you run, that will help keep your energy up.

Here are some pre-run meals that fuel you up but don't weigh you down:

*Chocolate Oatmeal- cook 1/4 cup one-minute oatmeal, mix with 1/4 cup strawberries (contain compounds that help reduce inflammation).Top with one tablespoon of antioxidant-rich dark chocolate chips.

*"Baked Apple"-Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein that most.

*Cinnamon Jam Toast- Toast a slice of whole-wheat cinnamon raisin bread. Top with one tablespoon of mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).

Hope you find these tips useful and try one of these pre-run meals to see how much energy you have. And with energy comes a successful run. Keep up the good work and keep pushing. REMEMBER, YOU DO HAVE WHAT IT TAKES TO SUCCEED....FIRESTAR!

Runner's World. March 2010. Pgs. 37, 43.

Refuse To Stay Down

Strive To Be Better...Always do the best you can in everything you do. Never allow yourself to give up or quit something. Always push yourself to different levels. Once you reach one milestone...begin your journey to the next level.

If You Want Something, Go and Get It...Don't ever let anyone tell you that you can not do something. If you have a vision, a goal, or a dream...embrace that and do what it takes to make your dreams, goals, and visions come true.

Never Cut Corners...Everything in life is a challenge. Think of those challenges as positive things that will make you better in the long run. Never cheat yourself and never stop working hard. When you go the distance...you become a stronger person and you will appreciate that you didn't take the easy road.

Raise The Bar...Be an inspiration to everyone around you. Always take yourself to the next level..Push! Push! Push! Set the example and inspire people to get better!

Touch And Feel

"Why do you walk through the fields in gloves when the grass is soft as the breasts of doves and shivering sweet to the touch?" - Frances Cornford

We touch so many things in the course of a day, but do we really FEEL anything? Our sense of touch is one of the miracles of our bodies that we often grow numb to it. There was this boy who had a disease that caused him to be numb all over. He could move, but he couldn't feel anything-hot or cold, wet or dry, NOTHING. He suffered so much-he kept getting hurt because he had no warning system-which should lead us to the preciousness of our sense of touch.

Take a few minutes right now to really feel something. Scratch your belly with awareness, or feel the little hairs on your arm. Notice how touch has two components-the sensation in your fingertips and the sensations your fingertips create on your skin. Revel in your ability to feel. Isn't that great? Something you should look forward to...embrace it and feel so good doing it!

Ryan, M.J. Instant Health and Happiness. Pg. 289.