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!

Today's Dofitness Training Tip

Today's Dofitness Training Tip:

There are a couple of things you can do that will benefit you in so many ways~ just by adding 5 minutes to your workout. Here are a couple of suggestions that you may want to choose from.
The first on the list is to firm your belly. There's no rule that says you should work your abs only when you lift weights. I advise my clients to change things up sometimes. Hit abs as soon as you get done with your cardio or even in between your cardio session. Next on the list is burn an extra 50 calories. Try running, rowing, doing the elliptical or biking. Next, think about getting stronger all over. Do a one minute round of squats, push-ups, seated or bent-over rows, crunches and jumping jacks~without resting. Another option is to calm your mind. Breathe deeply and imagine inhaling energy and exhaling negativity. Try to banish any thoughts about work, family and your to-do list. Finally, get limber. I can not stress this enough! Take time to stretch the muscles you worked. Hold each stretch for no more than 30 seconds. Stretching gives your body time to slow down and bounce back from exercise.

Remember, it is the little things that make the difference. BE THE DIFFERENCE!

The Will To Do

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

Dofitness Training Highlights

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

PUMP UP Those Legs

A Great Exercise Round To PUMP UP Your Legs

My client is on one of my favorite exercise machines...Vertical Leg Press. She had just completed a round of lower body boxing drills...I then made her stop and get on the leg press machine. She has a soft ball that goes between her legs, which makes her have to stimulate those inner thighs as she is pressing. Her round consists of a ladder drill.

BEGINNING WITH:
2 mini press (starting from the bottom you will come up a little below half way and then go back down to your starting position) + 2 full presses
* 4 mini presses + 4 full presses
* 6 minis + 6 fulls
* 8 minis + 8 fulls
* 10 minis + 10 fulls
She then took a 45 second break went back to her lower body power boxing drills...now remember what goes up must go down...so after her boxing drills she went back to leg press and began at 10/10 and worked all the way down to 2/2.
Be creative when you train....your muscles won't know what's coming and you will definitely see the results you have been working so hard for.
~ Dofitness

Preventive Solutions

"An ounce of prevention is worth a pound of cure." 

We all know about intensity and we all know what comes with that intensity...muscles that are tight, tired, and sore.  It is important that you are aware of the things your body is facing and do the little things to prevent yourself from getting injured. 

One of the best preventive solutions is gradual stretching. Stretching involves the entire muscle/tendon complex, lengthening it so that the chance of an exercise movement's suddenly stretching these structures past their limits and causing damage is reduced.  Another preventive solution is warming up before you workout. Warming up pumps blood and oxygen to the area and literally raises the temperature of the muscles involved, allowing them to contract with greater force.

THE SPIRIT OF DANCE AND EXERCISE

One Of The Best Things In Life Is To Have FUN!!! Smile More Than You Cry, Give More Than You Take, And Love More Than You Hate! :) 

With Love,

Dofitness

Preventing Injuries For Young Female Athletes

Sports build fitness and confidence in young women. Competitive athletics can result in serious athletic injuries that have lifelong consequences. Girls get five times more anterior cruciate ligament injuries than boys. Injuries to the vital knee ligament can cause a lifetime of pain, arthritis and instability. Orthopedic scientists think that women sustain more knee injuries because of muscle imbalance in the lower body. Women have stronger quadriceps muscles, but relatively weaker posterior leg muscles (hamstrings and glutes). Also, women are more stiff-legged when they run and jump. Active young women can prevent serious knee injuries by developing the posterior leg muscles through weight training and functional-high levels of fitness. Many girls benefit from specialized speed- and power- training programs. So train those hamstrings and try to incorporate exercises that work the smaller muscles in your legs (the muscles that will help assist the larger muscles and will help you from getting injured.

Below I have included an image of an exercise that you may want to try when training to strengthen the small muscles in your legs. It is called Over And Backs (as you can see I have her using a cane- I like using the cane because you can challenge yourself by adjusting the cane to go higher after mastering a certain height level). When doing this exercise, find your center point. Keep your shoulders and hips squared in front of you. Contract your quads and  point your toe. Go over the top of the cane tapping the floor and then going back to the other side (try not to rest as soon as you tap, try to go continuous and make sure you watch your form). Do not to bend your knee when doing this exercise. Always keep your quad engaged even when you tap the floor. Over and back= 1 rep....try to do 30 reps and then graduate from there. Exercises like these are effective when your reps are higher. Thanks for tuning in and I hope you have a wonderful day. :)

The Washington Post, September 11, 2007

Make sure you always look up! Whoa....that was close.

Figure Out Your Weaknesses

****Training starts with your mind.****

It is a true statement when you hear that 'knowledge equals power.' Think of your body as a computer- all computers can solve math problems, play games and music, connect to the internet and send e-mails. The difference is that some of these computers are more powerful or faster at doing these tasks than others.

"When it comes to our bodies, we all digest protein and carbs the same way, and we all send the same type of signal to our muscles when we want them to contract and lift a weight. The difference is that some us are more efficient at it than others, which means that some may be able to tone faster, lose weight faster, or more prone to build mass faster. The knowledge behind all of this is to figure out where your weaknesses are, and fill them in with training, nutrition and supplements in order to even the playing field.

THE MUSCLE

What is a muscle? Muscles will contract, produce force, which will shorten the distance between two or more bones. Remember, training starts with the mind, the confidence to exercise intensely and the mental desire to get better every day. It is the brain that sends your muscles an electrical signal to fire and contract. A powerful frame of mind will definitely equal intensity. Once your brain sends the signal for your muscles to contract the signal shoots to its destination through the nervous system in order to trigger the release of calcium into the appropriate muscle fibers. This in turn will change the electrical charge in the fibers, allowing the muscle to contract. The most amazing thing is that muscle fibers contract on a need to use basis, and the stronger the signal coming from the brain, the more fibers you will contract, resulting in tremendous changes in your body.

So understand how your muscles work and know what YOU can do to get better! I want this for each and everyone of you. It all starts from you and only YOU! Understand your body, but most importantly understand your weaknesses! Go for it and don't let anything stand in your way!

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.

The Russian Cannonball

"The kettlebell is the ultimate tool for extreme all-round fitness. It has been proven that no other single tool does it better."

What is a super effective tool that will help you build strength, endurance, flexibility, and core strength all at once? What is a form of training that will not only improve the appearance of your physique, but it will give you strength and mental toughness that you didn't even know was possible? THE EXTREME KETTLEBELL!

The kettlebell is a russian cast iron that looks like a cannonball with a handle and provides you with a very effective way to build muscle and supports the body to work as one unit.

*Accelerates- the development of All-Purpose Strength

*Boosts- your physical resilience

*Builds- your stay power

*Ensures- the correct blend of strength and flexibility

*Hacks- your fat off

*Gives your independence- makes you as strong as you want anywhere, anytime

I believe that it is important that you understand the benefits of this training and how it works. I frequently get the question, how is a kettlebell different from a dumbbell? First, kettlebells are much harder to handle, and in this case, harder is much better. KB handles are much thicker then DBS, which will give you a vice grip in no time. It is an outstanding grip, wrist, and forearm developer. Also, if you notice that the weight of a DB is equally distributed, while the weight of a KB is not. The off centered weight of a KB will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion. The thick and smooth handle combined with the ballistic nature of many exercises loads the grip like rock climbing. It is also an amazing type of training because it gives you infinite freedom of lifting...offering wiry strength, explosive agility, and never-quitting stamina.

Next, kettlebell training offers an increase in shoulder flexibility and stability. Its offset center of gravity maximizes shoulder strength, flexibility, and health. It not only helps to improve shoulder strength but it has been known to help people with back problems...making the back more resilient. It conditions your back from every conceivable angle, statically and dynamically. And as a result, many chiropractors are using kettlebells with their patients for rehab.

Another interesting fact about kettlebell training is that it gives you the benefit of getting stronger without getting bigger. Many women have taken up this type of training all around the country because it helps them tone and lose fat without over developing muscles. Another interesting point is that it is a definitive tool for developing hip thrust (the power generator in all athletics)...remember that a jump, a kick, and a punch all come from your hip.

So if you get the opportunity, do not rule out this type of training. I think that you will be pleased with the variety and effectiveness that it brings to the table. Overall, your results will be endless. Kettlebell training is considered to be "one of the most effective means of strength development" representing " a new era in the development of human strength-potential."

Mahler, M. Kettlebell Training Article. Bodybuilding.com.

How Are You Going To Attack Today?

A Purpose Is Fulfilled In Each Moment...And It Is That Purpose That Remains Constant For Life. There Are No Limits On How Much Your Purpose And Your Dreams Can Expand. Be Strong And Stay Strong!!!

Love Always,
Dofitness

Computer Viewing Only (Longer Version)

I am a firm believer that hard work is the best remedy for all of life's trials. Along with hard work, you must THINK POSITIVELY...because thoughts are like a steering wheel that moves our life in the right direction. So BELIEVE deep down in your heart that you are destined to do great things.

HOW ARE YOU GOING TO ATTACK TODAY?

Every day you train is another step closer to making your change. Pushing yourself to the limits; smashing through walls, bringing the noise to every workout and developing the most dangerous and unstoppable weapon you can...YOU!

Mobile and Computer Viewing (Shorter Version)

Dofitness Fun Moments

Another Training Day In The Dofitness World. Hard Work, Spirit, And Fun...These Things Make Up Fun Moments At Dofitness Training Studio. Everyone Have A Wonderful Weekend.

-Love Always,
Dofitness

January/ February Dofitness Group Traing Special

What does fitness mean to you? The quest of fitness is being able to search and reach for wholeness that can inspire us to survive the challenging pressures of everyday life. And in order to make fitness a lifelong journey, you must commit yourself to the adventure. Remember, you must be transformed from the inside out and in order to achieve YOU...YOU MUST LOOK BEYOND AND WITHIN.

The Dofitness Training Studio is offering an unbelievable special to start this New Year right. Dofitness Group Training workouts are a fun and unique way to get in shape. I use old school methods in combination with new & unusual fitness programming to get you the results you want. It’s not uncommon at my studio to see tires, ropes, sleds, slosh pipes, punching bags, kettlebells, chains, and many other unorthodox tools in my Dofitness group classes. Not to mention the new customized & homemade functional training station filled with monkey bars, pull-up sections, rope pulls & so much more. Another unique aspect of my training is I will customize the workout for each specific person in the group, so no need to stress if you haven’t trained in years or if you have an injury that prevents you from running...you will be working out for your own personalized goals and needs. Achieve your goals surpass your expectation; surprise yourself...ALL WHILE HAVING THE TIME OF YOUR LIFE. :)

So what are you waiting for...DISCOVER YOU AND ALL OF YOUR BEAUTY. Open your mind, make a commitment to yourself, and seek YOUR OWN PATH. The path that is going to lead you to YOUR FULL DISCOVERY. THE DISCOVERY OF MASTERING YOUR BODY.

DOFITNESS SPECIAL PACKS:

3 Pack: $87.00 ($29 per session)   
5 Pack: $125.00 ($25 per session) 
10 Pack: $230.00 ($23 per session) 
20 Pack: $380.00 ($19 per session)
30 Pack: $450.00 ($15 per session)

****COMPARE PRICES***

REGULAR PRICE FOR DOFITNESS GROUP TRAINING:
3 Pack: $150 ($50 per session)

5 Pack: $225 ($45 per session)

10 Pack: $400 ($40 per session)

20 Pack: $700 ($35 per session)
30 Pack: $900 ($30 per session)

*All Special Packs Must Be Paid In Full*
*This Special Is For Newcomers*

*Don’t Miss Out On This Dofitness Special
Sign Up Today...Offer Expires February 15, 2013
*If You Have Any Questions, Please Contact Me At dofitness@gmail.com

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.

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!  :)