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!

"I Want To Be The Best Swimmer I Can Possibly Be"

This month's Dofitness Training Spotlight shines on Sarah Ashlyn Pope. A young girl that has and does everything it takes to be the best she can be day in and day out. 

She is the sum of all her training, which has made her one of the best competitive swimmers in the State of Arkansas. It is what lives deep inside of her heart along with complete passion and true determination that drives her to be the best athlete she can be.

Sarah has what it takes to take her swimming to the next level and beyond. She works hard each and every day and will not allow herself to settle for anything less. Through all the pain & tears she knows what it takes and what she must do in and out of the pool. This is what truly makes her unique at such a young age. This isn't taught...it lives inside of her. It is what makes her absolutely amazing.

Sarah- I am so grateful for the opportunity I have had to train you. You are a true example of what a true all-round competitive athlete is and should be. You have accomplished so much in a short amount of time through your hard work, discipline, and sacrifice. Never stop reaching and never stop fighting for your dreams. You have what it takes to make all your dreams come true. Always stay strong no matter what challenges you may face. Be true to you and never let anything come between you and your dreams. Sooooo GO FOR IT SARAH!! : )

I am so proud of you Sarah Ashlyn! Congratulations on being Dofitness Training Spotlight Of The Month! This is a tribute video that shows why you are in the Dofitness Spotlight!

SUCCESS COMES FROM DISCIPLINE

Our Life Is Defined By Opportunities. Opportunities That Help Us Grow. In Order For Growth, There Must Be Commitment. A Commitment To Yourself...A Commitment To Succeed.

Check Out This Amazing Accomplishment...Awesome Job To My Client For Reaching Her Big Goal After One Year At Dofitness Training Studio. MISSION ACCOMPLISHED!

YOUR FORMULA IS INSIDE OF YOU

The formula is that wonderful feeling inside that tells you that you can do anything. The Formula is GOD given; we all have THE FORMULA you just have to find it!

*The feeling you experience when you know your purpose in life
*That burst of energy...the last mile of the race
*Experiencing the best workout ever and knowing you gave your all
*Running your first race and finishing no matter what place
*Coming up with a successful business plan in the middle of the night
*Overcoming that intense muscle fatigue...biking up that impossible hill
*Reaching your goal when others thought you would fail
*When you know you have done the impossible

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! :)

You Are Strong Enough

"Problems are a sign of life. So the more problems you have the more alive you are." -Norman Vincent Peale

As the late great minister points out, problems are endemic to the human condition. No one escapes. The trick is to use whatever problem, difficulty, or hardship you are facing as a vehicle for spiritual and emotional growth. It isn't always easy, and it isn't always possible to do in the moment, but there are always hidden blessings in difficult situations, and when we discover them, we REDEEM OUR SUFFERING. We make meaning out of tragedy and grow more loving, compassionate, patient, and kind as a consequence.

The people I admire the most all say that they are grateful for the hard things they faced because of these opportunities for growth: a heart attack that reconnected them to their feelings, cancer that forced them to slow down, financial difficulties that taught them resilience.

Think about the most challenging thing you are facing right now. How is it an opportunity for you to grow your soul?

Ryan, M.J. Instant Health and Happiness. Pg. 306.

The Motivation And Opportunity Connection

"Challenges are what make life interesting; overcoming them is what makes life meaningful."
- Joshua J. Marine

After putting in long hours of hard work and dedication, it is rewarding to know that you have succeeded in reaching a certain level. I love to push each and every one of my clients to a level they believe they can never reach. Once they reach that level, there is a positive outlook on their SELF and a craving for more challenges. I believe that this process shapes a person's outlook on life and helps them overcome obstacles not only in the gym but in their daily lives. One must TRAIN and LIVE with the goal of continuous improvement. One must make no excuses to accept anything but their best.

I believe it is important to live life with INFINITE INTENSITY. Infinite meaning extending indefinitely and intense meaning to be marked by or expressive of great zeal, energy, determination, or concentration. So this concept leads me to the problem that people face in our society. Don't you find it interesting on how society is quick to place limits on our abilities. That it is acceptable to fail as long as you have tried. Many people give up before they try. CHALLENGES are approached with a mindset that says, "Why bother, I am not good enough." This really bothers me...more than you can imagine. I have dealt with several people who will take themselves right out of the challenge...GIVE UP BEFORE THEY EVEN TRY. No one becomes great by living a life where failure is both accepted and expected. Those who achieve greatness refuse to accept failure. I want to share something I read in college.

Mahatma Gandhi once said:
"Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning."

So begin living your life today and accept the belief that you can achieve any goal. That you will bust your ass 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 Dofitness Challenge Test. Do your best and believe in your abilities to success. *Keep track of your results and send them to me to find out your fitness level. **There are four categories to measure your fitness level: OUT OF SHAPE, AVERAGE, FIT, AND SUPER-FIT.

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?

That Little Darkroom Where Negatives Are Developed

FEAR DEFENDING FEAR DEFENDING FEAR DEFENDING FEAR-AND INSIDE: NOTHING...

We tend to avoid all things and thoughts that might produce a sense of fear in our life. FEAR: False Expectations Appearing Real. And for the most part, fear is not real, instead it is our mind imagining something awful will happen. According to Aristotle, Fear is pain arising from the anticipation of evil.

But instead FEAR is one of the great jokes of existence. When people have the courage to move forward and journey into the center of their fear, they find...NOTHING. The terror was only layers and layers of fear, being afraid of itself. 

NOTE TO SELF: FEAR IS THAT LITTLE DARKROOM WHERE NEGATIVES ARE DEVELOPED.

Follow The Rhythm Within Your Heart

In the book HAPPINESS IS SERIOUS BUSINESS, the author Dennis Prager points out a sure-fire formula for misery: U=I-R, which stands for Unhappiness equals Image-Reality. 

What he means is that the more we have a set idea or image of how something will be, the more we will be disappointed by the reality of what is. For example, we have an image of the way a relationship should be or we have an image of the way our bodies should look like after so many hours in the gym (looking for a different body type from our own), and ours doesn't measure up. 

We have an image of what our lives are supposed to be like by the time we are forty, and we fall short. The more we create an image, the more we get in our way of appreciating what is and the more we set ourselves up for unhappiness.

Do you find yourself falling into this trap? The best way to begin is to recognize it and then change your way of thinking. Life is too short. With honesty, passion and self-respect you can soar beyond the sky. Don't follow what you see, but instead follow the rhythm within your heart. 

Ryan, M.J. Instant Health and Happiness. Pg. 265.

Set YOUR Tone!!!!!!!!!!!!!!!!!!!!!

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

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.

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.

Master Your Body

IT IS TIME TO DEFY GRAVITY, TIME TO RISE UP

I will test my mettle, pull hard against these restraints. I will not let conventional thinking rule me. As I stand here, the chain will bury deep into my sides, the resistance weight will pull me down. But I WILL FIGHT. I WILL DEFY GRAVITY. If I fall, I will get right back up. Life is short and every minute that passes hurtles us closer to the end. In the time that I have, I have bound myself to this chosen life and it to me--these words are the contract that binds me to my body...to my fitness...to my health. I will do whatever it takes.

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?

Let's Hear It For DAILY GOALS

When we decide to get serious about working out...it is easy...it is new...it is fresh...we set goals and are so motivated to get started on our new exercise regimen. But unfortunately the initial part of that excitement will fade and you will find yourself trying to maintain or search for that initial feeling again. It is very difficult to continue to strive to be the best you can be when all of a sudden you find yourself dealing with your everyday life and obstacles, your time challenges, your lack of motivation, your decision making (should I work out or should I go to happy hour), etc. Maintaining your exercise regimen and staying on track is the most difficult part of your fitness plan...HANDS DOWN.

You need that edge that puts you back on track and puts you ahead of the rest. I have always been a believer of tracking your workouts because you are able to see what you did the week before. It allows you to see the increase in your strength (progression). It helps you stay motivated by writing down what you accomplished for that day or for that week,...etc. In fact, by keeping track of your progress, it helps you pay closer attention to all the elements that make you the athlete you strive to be (remember, I believe everyone is an athlete...you just need to find it within yourself).

Most people have long-term and of course short-term goals, but how about setting DAILY GOALS...SET A GOAL EACH DAY. Daily goals will help you stay accountable and help drive you to stay on track. I believe that daily goals will help you reach your long-term goals easier and possibly faster than you anticipated.
Dofitness Side Note: These are YOUR DAILY GOALS...you can set them up however you want...that is the beauty of life and self. BE CREATIVE  AND HAVE FUN WITH YOUR DAILY GOALS. 

I feel that over time you will learn more about your body and how it reacts to certain changes in your workout, diet, and daily activity than you ever thought possible. So GO FOR IT! Try setting daily goals for yourself and enjoy the process and experience each day of UNDERSTANDING YOUR BODY AND YOUR SELF.

True Determination Wins At All Costs

Each moment is a point of power. You can continue to choose what you have already chosen or you can choose to choose again. :) So always be committed. Remember breakdowns lead to breakthroughs...Just be committed and know that it works if you WORK IT.

Tips For Flexibility Training

When it comes to "The Big Three" of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. 

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. 

How can you include an effective flexibility workout in your fitness program? Here are some guidelines: 

1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience.

2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). 

3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training. 

4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions. 

5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. 

6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this. 

7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching. 

8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness. 

9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. 

10. Do It Consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated practitioners of regular stretching!  :)

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.

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!