YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.
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!!!
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!
This video shows a series of different box jump challenges at the end of each round of legs. There were single jumps on the high box, then on to two-motion jumps (start at the lowest point come up from your squat less than half-way up, go back down to your starting position and then jump on the box from the bottom of your squat...very tricky jumping style). Then a plate was added to the high box...then two plates to the high box...and finally ending with three plates on the high box. This was an amazing accomplishment and a huge challenge that was mastered. Mainly, because she is about 5'1 and she was ending each round with a variety of Intense Challenging Box Jumps. AMAZING JOB!!!!
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
"Today could be your day that all your dreams come true. The only thing that can stop you is YOURSELF. Never give up and always believe in what lives inside of you."
Love As Always,
Dofitness
Hi Everyone! Hope everyone is having a good year so far...crazy how fast time goes by. So that is why it is so important that you get after it and work hard in everything you do. Don't waste any more time....Go Get It! This Is For You...
Here is a workout that will challenge you and I think you will like. Make sure that you go at your pace and work up from there....so the next time you do this workout you will be stronger and it will become easier. Make sure you watch your form on all exercises...full range of motion people! Do Not Sell Yourself Short! And don't forget to breathe. One of the biggest things people do is hold their breath during high intense workouts, which in turn will make them fatigue faster and they won't be able to workout to their potential...leading to disappointment! Vicious Cycle People! If you do not know how to do an exercise, please don't hesitate to use your comment button at the end of the blog entry with questions and concerns...I am more than happy to help you. Or your next option would be to substitute that specific exercise with one of your own. Be Creative! Makes training more fun and adds variety to your training. Always Challenge Yourself! Go Hard But Go At Your Pace...don't worry about the person next to you. Worry about YOU and only YOU! And last but not least, pick challenging weight BUT weight that you can lift. I have a hard time seeing people lift heavier weight than they should be lifting because in their minds it's about how important the number on the dumbbell is...BUT WITH AWFUL FORM! Remember, you want to pick a weight that is challenging, but one that will allow you to perform your exercises with perfect form and full range of motion. My motto is : IT IS NOT HOW MUCH YOU LIFT...IT IS HOW YOU LIFT!!!!!!!!
Round One: Three Sets 1. M.B. Sit-ups (keep ball at your chest/if you are a beginner use a basketball or soccer ball/this position doesn't allow you to use momentum from your arms/plus it adds a little resistance on the up and down motion of your sit-up)- 20x 2. Mini Crunches- 100x (Crunch up and pulse up as high as you can without your lower back coming off ground/do not let the back of your shoulders touch the floor/continuous crunch/Pulsing) 3. Alternating Corkscrews- 20x (Legs straight up in the air/similar to a hip raise but with a twist at the end of that motion/raise your butt of the ground and turn at the end of your raise) 4. Push-Ups- 20x *Try Not to Rest Between Exercises (1-4)/Complete the set and then repeat until you have completed three sets total/Try to Rest at the end of the round- 1min
Round Two: Challenge Round/GO AT YOUR PACE/ TIME IT: Go down the list of exercises and complete the round as fast as you can BUT with perfect form and full range of motion...DO NOT CHEAT YOURSELF. I only care about the time if you have honestly completed exercise with good form and full range of motion)/Document your time and then the following week try to beat your time! You will be amazed by the end of the month (saying that you attempt the round once a week), you will have improved your time dramatically. 1. DB Squats- 100x (Use Challenging Weight if you are Moderate/Advanced Level/Beginners Use Body Weight Only/Put a bench/step behind you and tap your butt to bench...this will help you keep your form on your squats/gives you a target to aim for when squatting/will help you sit back instead of allowing your knees to shift over your toes. ALWAYS SIT BACK ON YOUR SQUATS!!! 2. DB Standing Shoulder Press- 20x (Press dbs over head) 3. Jump Rope- 100x + Push-Ups- 20x (Advanced- If you mess up...start over/Moderate Level- Push Yourself and try to do all your push-ups on your toes/Beginner Level- do the best you can...if 100x is too much for you/take your time or reset that number working your way up to 100x/if you can't do 20 push-ups; take your time or reset the number) 4. DB Walking Lunges- 100x (Use challenging weight/sit back on your lunges/ beginner level- use body weight & remember you are developing your foundation so don't injure yourself trying to push when your muscles are not conditioned to go at this intensity...baby steps...Know in your mind that you are working up to being the strongest you can be. 5. DB Alternating Punches (Forward)- 50x (Flow with your punches/turning your hands at the end of your punch/bending your knees to support and stabilize/go moderate-to-fast/light weight) 6. DB Alternating Punches (Upward)- 50x (same as above) 7. Jump Rope- 150x + Push-Ups- 20x (same instructions as #3) 8. Squat Push-Press- 50x (Place bench behind you/have dbs at your shoulders/squat down as you come up Press DBS overhead/as you bring your press back down to your shoulders, stabilize yourself by coming down in a squat/think one unit....squat up; dbs go up/as dbs come down & squat down) 9. DB Bent-Over Flye- 20x (Bend your legs, this will help support your back/bend over as if you are diving in to the floor/arms are straight down to the floor & slightly bend them and raise arms up as if you are flying; spread arms open- squeezing shoulder blades together) 10. DB Standing/Alternating Bicep Curls- 40x 11. Jump Rope- 200x + Push-Ups- 20x (same instructions as #3 & #8)
Round Three: Push! *Cardio of Your Choice- 20 minutes/moderate level but still hard...PUSH! (You may choose to do two-three different cardio machines/you may decide to go longer than 20 minutes....GO FOR IT! This is for you! Soooo Embrace It and DO IT!
Proud Of You.....Keep Up The Good Work! Thanks for tuning in! Love Always, Dofitness
A Young Athlete Finishing His Training Session With A Two-Minute Battle With The 75# Boxing Bag. He Shows Strength And Power Beyond Belief And Measure...HIS HIDDEN POWER. Never Underestimate The Strength And The Potential That Lives Inside Of You! :)
"Let Your Heart Push You Through The Pain!" "Develop and Believe In Your Foundation." "Many of life's failures are people who did not realize how close they were to success when they gave up."-Thomas Edison
Hello everyone! Believe in yourself and always work hard no matter what. NEVER give in and NEVER give up! Below, I have included some of my favorite circuits...the name of the game is for you to perform each round with your highest level of intensity. The object of these circuits is to perform each round as fast as you can. Also make sure that you pick weight that will challenge you. Most importantly, make sure that you perform each exercise with full range of motion (work your muscles at 100%). GAME ON! ROUND ONE: 1) Unassisted Sit-ups- 25x 2) Dumbbell Squats- 100x 3) Push-ups- 25x 4) Walking Dumbbell Lunges- 200 steps 5) Squat Jumps (Body Weight)- 25x ROUND TWO: 1) Unassisted Sit-up Twist/Twist- 25x 2) Dumbbell Step-Ups- 25x each leg (Use bench or box) 3) Dumbbell Standing Alternating Shoulder Press- 50x (Count each side as 1 rep) 4) Alternating Forward Dumbbell Lunges In Place- 50x (Same as above) 5) Dumbbell Squat Jumps- 25x (Hold DBS by your side) 6) Push-ups- 25x ROUND THREE: 1) One Crunch + One Sit-up (2=1)- 25x 2) Two-Step Alternating Dumbbell Squats (4=1)- 30x (Start in a close position squat/squat down/as you come up step to one side and squat/as you come up go back to the center/squat down/as you come up step to the opposite side= 1 rep) 3) Dumbbell Split Squat Jumps- 50x (Start in lunge position/jump up and switch to the opposite side and landing in lunge position) 4) Dumbbell Squat Push-Press- 25x 5) Push-ups- 25x 6) Box Jumps- 50x (Use the appropriate box size for your fitness level/standard size is 17" box)
"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!
Many of you have probably heard the many benefits of weight training, such as it helps you build muscle that in turn burns fat, it inc...
Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller
Be Unique. Represent....YOU!
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 #1
PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Split Squat Jumps x 30 seconds
Mountain Climbers x 30 seconds
Split Squat Jumps x 30 seconds
Burpees x 30 seconds
CONDITIONING DRILL #2
PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
Wall Sit with Medicine Ball Between Knees x 30 sec
DB Split Squat Jumps x 30 seconds
Mountain Climbers On Forearms x 30 seconds
DB Burpees x 30 seconds
Diamond Shape Push-ups On Medicine Ball x 30 seconds
Medicine Ball Squat Jump Toss x 30 seconds
CONDITIONING DRILL #3
PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
Traveling Forward Burpee- 10x
Traveling Forward Burp + Burpee- (2=1)- 10 x
Traveling Backward Burpee- 10x
Traveling Backward Burp + Burpee- (2=1)- 10x
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.
If You Want To Be Tough, You Are The Only One That Can Get You There!
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.
POWER THOUGHT OF THE DAY
NEVER GIVE UP IN WHAT YOU BELIEVE IN.
POWER THOUGHT OF THE DAY
"I CHOOSE TO LOVE MY LIFE Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.
POWER THOUGHT OF THE DAY
"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life." Borysenko, J. Saying Yes to Change. Pg. 173.
