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

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

One Of The Fastest Ways To Build Up Your Fitness

So who wants to trim their legs, build muscle tone, and develop the muscle of a racehorse...IN RECORD TIME? That is what I thought...EVERYONE SEEMS TO WANT THIS, WHO WOULDN'T WANT TO BUILD UP THEIR FITNESS FAST. 

One of the best ways to do this is to add interval training to your fitness regimen. It will help you burn more calories than normal workouts and will definitely STOKE UP your metabolism for the rest of the day and night. So what exactly is interval training? Interval training is bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. And my clients will definitely tell you, I ABSOLUTELY DO NOT LIKE TO REST BETWEEN SETS. 

Interval training manipulates repetitions, speed, distance, and of course MY FAVORITE, REST! :) For example, you could run six sets of 400 meters on a track in 100 seconds, with 3 minutes rest between sets. Run more slowly for longer distances to build endurance and shorter distances faster to build speed and power. You may even spice it up (ALWAYS BE CREATIVE) and incorporate the two. You can do interval workouts for walking, running, cycling, swimming, rowing, and indoor weight training.

So your PLAN OF ACTION is to incorporate the full package in one...maybe include some side shuffles during your walk or a plyometric exercise after so many minutes...remember you can choose different reps, speed, and distance. Try hard not to rest to much between rounds of exercises, that way you burn more calories and you begin teaching your body to train hard. Remember, everyone is different...everyone is at different fitness levels. Don't go full force if you are just beginning an exercise regimen or if you have an injury you are dealing with. Go at your level and work up from there. DO NOT COMPARE YOURSELF TO ANYONE ELSE. Do what is right for YOU and for YOUR BODY! But most importantly, HAVE FUN. 

Your Personal Trainer, Human Kinetic Publisher, 1999.

Your Thoughts Create Your Reality

"As soon as you trust yourself, you will know how to live." -Johann Wolfgang von Goethe

It is important that you understand that your thoughts create your reality because your thoughts will determine how you respond to situations in your daily life. It is those responses that become the energy you have inside you. YOUR THOUGHTS ARE A FORM OF ENERGY. Everything you feel and experience is the result of attractor energies...in other words, you get back what you put out into the world. What you have attracted to you is what you have to give away to others.

Some studies show that low energy attracts low energy. Some of the low energy thoughts are anger, hate, shame, guilt, and fear. Not only do they weaken you, but they attract more of the same. I find that this is so crucial in overall well-being. You must change what's inside you creating more of positive inner thoughts and surrounding yourself with high energy in order to fulfill an overall outlook on life. By changing your inner thoughts to higher frequencies of love, harmony, kindness, peace, and joy, you will attract more of the same, and you will have those higher energies to give away.

Please read this paragraph carefully...I believe that it hits it right on the mark!
**Higher and Faster frequencies that empower you will automatically nullify and dissipate the lower energies in the same way that the presence of light makes darkness disappear.**

One of the most important concepts of them all is becoming more loving toward yourself. By doing this it creates a whole mix of possibilities for you. First, you will attract more of the higher, faster energies that will change what's inside you. Next, you will accomplish and achieve goals and challenges that you set for yourself. Then, your positive energy will help others achieve and become just as you are. So the process is that you will begin to receive this energy back and ultimately be able to send thoughts of love and joy to everyone and everything in YOUR world.

Remember, that the universe responds with the same energy that we send out. For example, if you attract a lot of people who wish to take advantage of you, you need to consider what you're doing to attract victimizers into your life. Or if you run into anger a lot, explore the angry thoughts you have inside you. If what you give is SELF-RESPECT and SELF-LOVE, the universe (attractor energy), will return the love and respect you have been radiating.

Dyer, W. Success For Success And Inner Peace. Ppgs. 37-41.

The Center Of Your Universe

LISTEN UP EVERYONE...I HAVE SAID IT BEFORE AND I AM GOING TO SAY IT AGAIN.  

Do you know how important your abdominal muscles are to your overall health?

Did you know that when you are doing an activity, your abdominal muscles help stabilize your body during start-and-stop movements. This is important because if you have weak abdominal muscles, it is your joints that will absorb all the force--putting too much pressure on them.

Did you also know that when you run, bike, play a sport, or even just walk...it is your core that is the essential muscle group used to perform all these activities. Your core strength gives you the power to perform. So for example, if your golf swing is weak, strong abs will improve that. Researchers have found that abdominals fired first among all the muscles when playing sports or doing any activity.

SO WORK THAT CORE! KEEP IT STRONG AND HEALTHY! IT IS THE CENTER OF YOU!

You Better Recognize

Meredith Dowse Killing It In The Gym. The Finish Line Won't Get Closer, You Must Work Harder To Get There! Nice Job Dowse!!!

THE IMPACT OF RANDOM ACTS OF KINDNESS...

I know that my blog is supposed to be based on both mind and body components that will help you discover your journey of health and fitness. But for me, fitness goes deeper than that (the obvious- "JUST" mind and body). It is mind and body + more...I have always liked looking at the whole picture. Everything that surrounds me not just the obvious things or the visible ones, but the ones that are hidden or lost. I love to inspire and challenge people to discover or dig deeper than what is on the surface. For me, a person who has a complete understanding of "fitness" or who is "fit" is someone who is physically, emotionally, mentally, and spiritually sound. And even though we could have one of these traits or some, every day is a brand new day to discover more and become more "fit in life"...and that is what makes life so interesting. 

Everything is practice and everything is learning. We never stop learning...never stop improving...never stop growing. No one will ever be completely "fit"...many may get close but I still believe it is and will always be a work in progress- A continuous and everlasting discovery that reveals both your strengths and weaknesses for your everyday understanding of your purpose in life.  It is important to fully understand the life you live as a "fit" person and the life that exists all around you. I love to read and I love to read about things that touch deep within my heart....To me this is an experience or a moment that molds me and helps me to continue to learn about myself and about others. We are all connected and we ALWAYS have something to gain from the next person...never stop learning, never stop growing, never stop ANYTHING. So with all that said, I want to take the time to share this story that touches my heart deeply...a random act of kindness from one person that means the world and life to another person. 

Mark was walking home from school one day when he noticed the boy ahead of him had tripped and all of the books he was carrying, along with two sweaters, a baseball bat, a glove and a small tape recorder. Mark knelt down and helped the boy pick up the scattered articles and helped carry some of the stuff since they were going the same way. As they walked, Marked discovered the boy's name was Bill, that he loved video games, baseball and history, and that he had just broken up with his girlfriend.

They got to Bill's house and Mark went inside to watch t.v., and continue talking about their lives. The afternoon passed by pleasantly with laughs and stories, which developed into a wonderful friendship. They continued to see each other around school, had lunch together once or twice, then both graduated junior high school. Ironically, they ended up at the same high school where they had brief contacts over the years. It was finally here...their senior year graduation. Wow!! How time flies.

Three weeks before graduation, Bill asked Mark if they could talk. Bill reminded him of the day many years ago when they had first met. "Did you ever wonder why I was carrying so many things home that day?" asked Bill. "You see, I cleaned out my locker that day because I didn't want to leave a mess for anyone else. I had my dad's gun under my bed and I was going to commit suicide. But after we spent some time together talking and laughing, I realized that if I had killed myself, I would have missed that time and so many others that might follow. So you see, Mark, when you picked up my books that day, you did a lot more. YOU SAVED ME LIFE."

Canfield, J. Hansen, M. Chicken Soup For The Soul. Pgs. 35-36.

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

Abdominal/Cardio-Endurance Workout

TWO WORDS....CHALLENGE! INTENSITY! CHALLENGE! INTENSITY!

ROUND ONE: NO REST BETWEEN EXERCISES
1) Unassisted Sit-ups- 2 minutes/How many sit-ups can you do in two minutes? *Must keep hands on your head at all times and must complete a full sit-up (all the way up & all the way down)
2) Push-Up Challenge-50 times/Challenge is 0 to 50 without stopping/each stop equals 25 squat jumps (*if you end up having to do squat jumps make sure that hands stay on head and you must explode on all your jumps, must be continuous, and must land in a squat each time
3) Wall Sit with M.B. Overhead Challenge- 2 minutes/Challenge is to stay on wall for the full two minutes/if not completed you must do 10 sets of stair sprints and restart the challenge
**Rest 30-45 seconds and move to the next round

ROUND TWO: TREADMILL-20 MINUTES
1) Incline: 2%; Speed: 5.0; 5 minutes
2) Incline: 3%; Speed: 6.o; 2 minutes
3) Incline: 4%; Speed: 6.5; 5 minutes
4) Incline: 2%; Speed: 7.0; 2 minutes
5) Incline: 3%; Speed: 7.5; 5 minutes
6) Incline: 3%; Speed: 8.0; 1 minute
**Rest 1 to 2 minutes and move to the next round

ROUND THREE: TIMED INTERVALS/NO REST BETWEEN EXERCISES
1) Sit-Ups (1st Bar/Must keep hands on your head at all times/Must come all the way up/down )- 2 min
2) Abdominal Bicycles (Must keep elbows open/Do not stop)- 2 min
3) Sit-Ups (4th Bar/Same as above)- 2 min
4) Abdominal Scissors (Keep legs straight at all times/slow & controlled)- 2 min
**Rest 30 seconds and move to the next round

ROUND FOUR: TREADMILL SPRINT/JOG INTERVALS- 10 MINUTES
1) Incline: 3%; Speed: 7>30 second sprints/Speed: 5; 30 second jog; 0-5 minutes
2) Incline: 3%; Speed: 8>45 second sprints/Speed: 6; 30 second jog; 5-10 minutes

Understanding the concepts of "Pushing Yourself and Determination"
"My expectations are far greater than anyone can put on me. I do all the hard work; I know what I want from myself and what I expect from myself. Be determined to get the best out of yourself. ALWAYS train hard and ALWAYS train with intensity. Really love what you do and DO IT!" -Dofitness

DOFITNESS TOUGH BODIES

Build Your Foundation. Practice Hard, Play Hard, And Commit. Focus On The Little Things Because They Add Up To Big Things. Never say YOU CAN'T...NEVER HOLD BACK. Sometimes it's the fear of succeeding that holds people back. There is a part of us that is so self-conscious that it keeps so many people from reaching a destiny they didn't even know existed for them. You must fight to overcome that. The mind will challenge you and keep you from reaching your goal. But you must look beyond that and turn it off if you want to get where you want to be. Allow your body, mind, and spirit to come together to create the BEST YOU...THE BEST YOU CAN BE!

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?

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.

DOFITNESS SPORTS-SPECIFIC TRAINING

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

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

Strengthen Your Abs For Better Performance

Do The Body Right And Stretch

Inspire Yourself

"It is necessary to the happiness of a person that they be mentally faithful to themselves."

-Thomas Paine

"First say to yourself what you would be, and then do what you have to do."-Epictetus

What do you envision for yourself? Do many of you talk yourself out of that vision because it seems impossible right now? Don't think so much just do. Begin to act as if what you would like to become is already your reality. According to Dr. Wayne Dyer, this is a wonderful way to set into motion the forces that will collaborate with you to make your dreams come true.

What is obvious and in our seen world takes form and from this you will receive IN-FORMATION. When you move to spirit or our unseen world you will receive IN-SPIRATION. And it is this world of inspiration that will guide you to access anything you would like to have in your life.

What does it mean to you to become inspired? The word INSPIRE originates from the words IN and SPIRIT. More than 2,000 years ago an ancient teacher named Patanjali suggested that inspiration involves a mind that transcends all limitations, thoughts that break all their bonds, and a consciousness that expands in every direction.

So how can you become inspired? Place your thoughts on what it is you would like to become--an artist, a musician, a computer programmer, a dentist, or whatever. In your thoughts, begin to picture yourself having the skills to do these things. NO DOUBTS. ONLY A KNOWING. Then begin acting as if these things were already your reality. In this way, you're getting out in front of yourself and taking charge of your own destiny at the same time that you're cultivating inspiration.

The more you see yourself as what you would like to become, the more inspired you are.

Dyer, W. Secrets for Success and Inner Peace. Pgs. 119-121.

Head Back To The Nutrition Drawing Board

One of the big questions I often hear is, "Do calories really cause you to gain weight?" Or, "how many calories should I be consuming?" Many studies have shown that if you consume calories and don't burn them for energy, you will store them as fat, which is a true statement. But you must consider the fact that an abundance of insulin is also a factor in fat storage, no matter how many calories you are eating. So the solution would be to keep calories and insulin in a healthy range that will allow you body to burn fat as energy. So for every meal and snack, think low-fat protein first, low-sugar carbohydrates second, high-fiber carbohydrates third, and small amounts of healthy fat to complete it.

Another suggestion on the drawing board, is do not skip on carbohydrates. Its primary function is to serve as a fuel source for the body. Restrictions of carbohydrates can be counterproductive and may not provide you with enough energy. Another interesting function is its role in maintaining immune function, if you are on a low carb diet you may be more susceptible to colds and other infections. Choose the right carbohydrates at the right time...consume high-glycemic carbs called simple sugars during and immediately after workout. Examples of simple sugars are fructose and sucrose. And make sure you are eating unrefined complex carbs for the rest of your day. Examples of these carbs are wheat, brown rice, and other grains.

So in order to perform better, to see your body composition change, and increase your immune function, you must take in the right amount of calories and carbs for you goals and for your individual body makeup. Tomorrow, I will include an example of a nutrition action plan that will help you stay on track and help guide you through the road to healthy eating!

Mind Cleaner

So many of us do mental work. It's easy for our minds to get tired, to be drained of all creativity and joy. If your mind needs a boost, try this Austrian remedy for mental fatigue.

Core and cut a washed apple into very small pieces and place in a bowl. Pour 2 cups of boiling water over the apple and let it sit for one hour. Add 1 tablespoon honey and stir. Drink the liquid and eat the apple.

Enjoy this treat and give your mind a boost.

Ryan, M.J. Instant Health And Happiness. Pg. 326. Thanks Mom! I Love You!

Listen Up Ladies

The most important nutritional considerations for females engaged in sport activity and fitness training is an increased need for energy in the form of carbohydrates, fat, and protein to help fuel the working body. Females tend to be much more concerned about their weight than males...which in turn causes a major problem of inadequate caloric intake. The interesting irony is that female athletes/women who workout are far more likely to achieve the optimal body composition by increasing their intake of the appropriate nutrients than by enforcing unhealthy dietary restrictions.

It is important that as a female you understand that if you don't consume adequate calories to support training, you will constantly battle fatigue during workouts and also be more vulnerable to muscle injuries. Studies also show that it is estimated that two out of every three females who train walk around chronically dehydrated, which is a definite cause for concern since dehydration is the number-one dietary contributing factor to poor performance.

Also, it is common to see the micronutrients calcium and iron lacking in the female athlete's diet, especially when energy intake is suboptimal. First, to improve iron intake, females who train should include more animal protein such as lean beef in her diet. Next, many females who get caught up in the desire to lose weight often reduce their intake of calcium-rich dairy foods such as milk. In order to boost calcium intake, it is recommended that females consume 800-1,200 milligrams per day, female athletes should aim to consume three to four servings of dairy per day.

Please understand that your body is like a car, it needs fuel to run and it needs to be maintained properly. By providing your body with the right nutrients and fueling it at the right time, you will perform better and will feel better. I am a big believer in the more in tune you are with your body and the more you respect your body...the more your body will give you the results you desire. TRAIN HARD AND EAT SMART!

Brown, Kim. (2004). Fueling The Female Athlete. p. 44-45.