Learning From Others

Often the people in our lives are our greatest teachers. Some say that we attract precisely the people we need in our lives to learn what we have to learn.

We learn from them not only directly-oh, so that's how to do it-but also by negative example-oh, so that's how NOT to do it. We learn from them by having to stretch ourselves in new ways-to assert ourselves finally, maybe, to avoid being run over by someone. Or to be more patient and tolerant of mistakes. When we see our interactions as opportunities for growth, we can by happier with them and with ourselves.

The list of what we might be learning is endless and different for each one of us. But today, I'd like you to contemplate these two questions: From whom must I learn to receive? From whom (or what) must I learn to protect myself? Take note and stay open. :)

Ryan, M.J. Instant Health and Happiness. Pg. 219.
Thanks Mom!

Fight Forever Onward

"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

Foods That Will Ensure Some Serious Shut-Eye

We all know how important it is to get enough sleep each night. Nothing makes it harder to fall asleep than knowing how important it is to sleep. Here is an interesting fact for you...DID YOU KNOW that Harvard scientists found that people who slept for 5 hours or less a night were 32 percent more likely to pack on major extra pounds (33 pounds) that those who dozed a full 7 hours.

Below is a list of snacks that you can try right before bedtime to ensure some serious shut-eye.

1.Nonfat Popcorn- Pop a bag half an hour before bedtime. The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butter-fat will slow the process of boosting serotonin levels.

2. Oatmeal with Sliced Banana and Walnuts- Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana and crushed walnuts, both rich in melatonin.

3. A Handful of Sesame Seeds- These are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas.

NOT THIS: A Glass of Warm Milk- Forget what your mom told you: This popular remedy for sleeplessness could be making matters worse. The protein in milk boosts alertness. Plus, unless it is skim, the fat in milk slows down digestion and make sleep more fitful.

SECRET WEAPON: Cherry Juice- Researchers at the University of Texas found that tart cherries are one of the best natural sources of melatonin. You can keep the pits off the sheets by drinking juices made with cherry concentrate, they have 10 times the melatonin content of the fruit. Try Knudsen "Just Black Cherry", with 100% cherry juice and no added sugar.

Zinczenko, David. Eat This Not That. Pg. 282.

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)

Answers You Can Use To Achieve Success

Anything worth having is worth working for

Q: Why is it important to eat more frequently throughout your day (every 2-3 hours/5-6 meals)?
A: You will metabolize your food (burn your fuel) more efficiently and consequently, have increased energy. Also, by combining these meals with exercise, you will raise your metabolism, stoking your machine (body), burning more calories, and reducing your body fat.

Q: Is cutting out fats from my diet essential for weight loss?
A: You must remember that not all fats are bad. Look to the heart-friendly unsaturated fats found in certain vegetables, nuts, flax seed, and fish. Some studies have shown that unsaturated fats may also promote weight loss and are better for your heart.

Q: How bad is alcohol when trying to lose weight or trying to get in good condition?
A: First of all, alcohol is not good for your waistline...a standard mixed drink contains 100 to 250 calories. And many people will eat more when they drink...alcohol makes you crave the foods you are trying to avoid. Next, the body processes alcohol differently from the way it does other carbs. DON'T FORGET ALCOHOL IS A CARB! Alcohol contains 7 calories per gram, compared to 4 calories per gram in most carbs. Your body treats alcohol as a toxin, so your liver processes alcohol calories before all others in an attempt to clean the toxins from your bloodstream. So as other calories wait on line, your body senses a rise in calories and shuttles many of them into your fat cells! UH-OH, NOT GOOD!

Q: Is bread really that bad for you?
A: Bread is filled with empty carbs that spike your blood sugar, sending your body into fat storage mode and increasing your sensations for hunger. BREAD IS EMPTY, WASTED CALORIES. Most types of bread really pack on the calories. For example, most bagels contain more than 400 calories. Now this doesn't mean to take out breads completely. Try to take out breads/crackers for a 2-3 week period and challenge your body...see how your body responds to the no bread plan!

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!

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

It's All About The Intensity And The Credit Card Swipe

Nice Job Cat...According To Cat...This Workout, Especially The Bike Drill Is Also Known As The Fifty Shades Of Gray Bike! Go For It! Get Those Beyonce Legs... :) I Am Here For 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!!!

Stay Strong And Fight Through

Dare To Believe In Your Capabilities...Your Purpose Reveals Believing, Hoping, Living, And Doing What Truly Defines You! It Is The Courage From Within...Remember, Nothing Can Be Achieved To Those Who Give Up. Make Your Own History And Achieve Away!!!

IN THAT MOMENT

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

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

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

The Power Of Your Imagination

"The longer I live the more I see that I am never wrong about anything, and that all the pains I have so humbly taken to verify my notions have only wasted my time." -George Bernard Shaw

I was reading a book the other day that I thought was very fascinating and would like to share some points with you. Remember, that everything within you is tied together. You must allow yourself to be mentally and emotionally strong in order to be strong physically. You must imagine yourself being successful, visualize yourself being the best that you can be, and finding the place within that holds YOUR TRUTH. Many of you have had a chance to experience what I mean by this through my training...for instance, I LOVE TO CHALLENGE EVERYONE MENTALLY THROUGH TRAINING. When you are exercising and your body begins to fatigue physically it is up to your mind to push you pass that fatigue (making the exercise mentally challenging). You must imagine and visualize yourself pushing through that challenge...beating the odds and overcoming. You must also go to your happy place (YOUR SANCTUARY) in order to put all the pieces together and complete the challenging exercise. BUT, the most important point I want to make is that this process doesn't apply only to exercise but to life experiences.

The power of the imagination is being able to return to the past, rehearse the future, and zoom off on flights of fancy-all within seconds. Imaginations can come in different forms, some people primarily see, others primarily hear, and others primarily feel. Our comfort zone (our arena of thoughts and actions within which we feel comfortable--all the things we have done often enough to feel comfortable doing again.) may try to control our imagination, it is vigorously and creatively used AGAINST us. For example, we may relive the horrors of the past-fears that were justified, unworthiness at their worst. The comfort zone may also use the imagination to create a future of not just failure, but MONUMENTAL failure, EMBARRASSING failure, PUBLIC AND UNCONDITIONAL failure. Our comfort zone may also use news stories and other accounts of disaster to show us why we had better not do anything new.

YOUR COMFORT ZONE MAY CLAIM TO HAVE COMPLETE OWNERSHIP, BUT, IN FACT, IT DOESN'T HAVE ANY RIGHTS! Your imagination is YOURS. YOU remember the past you choose, rehearse the future you want, identify with the heroes you hold dear. All of our pasts are filled with good and bad, but YOU have the control to remember the good things from your past and this is what builds an image of ourselves as doers and achievers.

When YOU project your dreams into a positive future, you will see that you can have what you want. You must have a positive image of the future, this not only shows us how to get there; it DRAWS us to it, attracting us toward our dreams like a magnet.

Use your imagination to put yourself in the center of an action (when you hear some good news or read an inspirational story). This allows you to IDENTIFY with all the good, happy, and wonderful aspects of our culture. The positive use of imagination is called VISUALIZATION. Visual is used in a general sense, "See what I mean?" As stated above, some people see while others primarily hear and others feel. There is no wrong way to visualize.

"When love and skill work together, expect a masterpiece."-John Ruskin

You must build on your imagination...build a SANCTUARY. Your sanctuary is an inner retreat you build with visualization in your imagination. It is here that you will discover the truth about yourself...you must work to affirm it....MAKE IT FIRM. This is YOUR place-a place you can go to learn your lessons in peace and harmony, or just take a rest and get away from it all. You can make it any size, shape, or dimension...large or small....located anywhere (floating in space, on a mountain top, or by an ocean). BELIEVE IN IT...TREASURE IT...IT IS YOURS TO KEEP!

McWilliams, Peter. DO IT! Ppgs. 123-130.

The Harder You Work...The Harder It Is To Lose.

Hard Work Is The Best Remedy Of All Life's Trials. THE HARDER YOU WORK, THE HARDER IT IS TO LOSE.

I Want To Share Some of Sarah Backman's Inspiring Words About Being A Woman And Working Out and Armwrestling. The Struggles Of Having Muscles And Still Trying To Portray Yourself As A Feminine Woman. I Also Feel It Is Important To Note That These Inspiring Words Can Apply To ANYONE...Not Just Women. For Those Who Didn't Make Their Sports Team Or Others Who Can't Develop Their Bodies Like They Want To. The Bottom Line Is...Follow Your Dreams, Work Hard, And NEVER GIVE UP! Always Keep Pushing! Discover WHO YOU ARE AND WHAT YOU ARE CAPABLE OF DOING!

"Many women feel like working out means to be like a man, especially when it comes to armwrestling. That you can not be strong and still look good. I try with all my heart to show that it is possible to be a woman and to be strong. It is very possible to fulfill this. You don't have to look like a man or behave like a man just because you are strong. Women come up to me and say, they don't dare workout in a gym because they are afraid to get muscles. What is wrong with muscles? It is not easy for a woman to build muscles...it takes time. You must put a lot of effort and a lot of your heart and soul...change your lifestyle to get BIG RESULTS."
-Sarah Backman

Master Your Body

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?

SHOCK TACTICS ADDED CLIPS

AUTHENTICITY is about BEING TRUE to WHO YOU ARE...especially when everyone else wants you to be someone else or like everyone else. You have to be TRUE TO YOURSELF and become the best YOU CAN BE...not the best version of someone else. There is nothing authentic about trying to be like someone else...and you will find that it won't last. BE UNIQUE...ALWAYS BELIEVE in your abilities and your will to succeed for YOU! REPRESENT THE BEAUTY OF YOU!

Check out this Dofitness video of the many moments shared and accomplished over the last year and a half...I cherish each moment and I am grateful to be apart of each person's fitness journey. Never stop believing and always shoot for the highest star...

Love Always,
Dofitness

Shock Tactics

AUTHENTICITY is about BEING TRUE to WHO YOU ARE...especially when everyone else wants you to be someone else or like everyone else. You have to be TRUE TO YOURSELF and become the best YOU CAN BE...not the best version of someone else. There is nothing authentic about trying to be like someone else...and you will find that it won't last. ALWAYS BELIEVE in your abilities and your will to succeed for YOU! 

Check out this Dofitness video of the many moments shared and accomplished over the last year and a half...I cherish each moment and I am grateful to be apart of each person's fitness journey. Never stop believing and always shoot for the highest star...

Love Always,
Dofitness

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.

SUBCONSCIOUS MIND

"Recognizing the influence of my subconscious mind over my power of will, I shall take care to submit to it a clear and definite picture of my major purpose in life and all minor purposes leading to my major purpose, AND I SHALL KEEP THIS PICTURE CONSTANTLY BEFORE MY SUBCONSCIOUS MIND BY REPEATING IT DAILY!!!!"  -Bruce Lee

Apply this to your everyday world.