DOFITNESS TRAINING BOX

Be Careful

Be careful when YOU are LIFTING heavy...

AND

Be careful when YOU are CHEERING your training partner ON with their heavy lift.

Summer Workout Options

Temperatures outside are rising. Shorts and bathing suits are unpacked. That can mean only one thing– summer is here.

Summer brings with it many wonderful things: long hours of daylight, warm temperatures and the opportunity to finally get back outside. But it also can include very busy schedules and limitations on your fitness routines.

If you are someone who regularly workouts at a fitness club or exercises in their home, you may find it more difficult to keep up your activity level during the summer months. And, who can blame you? Exercising indoors can be less than motivating when you prefer to spend time playing outside.

To help avoid completely abandoning your fitness routine, try to add in some outdoor activities that truly are fun while also providing calorie burning benefits and overall fitness benefits.

Below is a list of some fun activities you can try out as a beginner or improve your skills on if you are already familiar with them.

Swimming:

Advantages: You get to stay cool while being active. Even beginners who can’t “officially” swim strokes, can perform water activities that keep them fit.

Calorie Burning Potential: A 150 pound person can burn 360 calories in 30 minutes!(This is just an example of the calorie burning possibilities...no matter how much you weigh...YOU WILL BURN CALORIES) 

Tips: If you don’t know how to swim, consider enrolling in an adult swim class at one of your local pools or instead try out some alternative water workouts that don’t require swimming skills.

In-line Skating:

Advantages: Inexpensive to get started. All you need is a smooth, safe path to skate on. So, that means you probably can try out some new scenery practically every time you put them on, which will help keep things more fun and motivating.

Calorie Burning Potential: A 150 pound person can burn 563 calories in 30 minutes! (This is just an example of the calorie burning possibilities...no matter how much you weigh...YOU WILL BURN CALORIES)

Tips: Be sure to get all the necessary safety gear (e.g. wrist pads, knee pads, etc.). You also might want to purchase some sport specific socks to help avoid blisters that can especially occur with a new pair of blades. Consider borrowing or renting a pair of in-line skates to first get a feel for them, help determine your right size and ensure you really will enjoy this activity before you purchase your own skates.

Ultimate Frisbee:

Advantages: Great non-contact sport. Burn calories and stay fit while having fun with others. It allows you to use some of your competitive juices and also offers the added benefit of meeting new people.

Calorie Burning Potential: A 150 pound person can burn 360 calories in 30 minutes! (This is just an example of the calorie burning possibilities...no matter how much you weigh...YOU WILL BURN CALORIES)

Tips: Ultimate Frisbee is a non-contact team sport that mixes features of soccer, basketball, and football. The rules are simple for beginners to quickly learn it.

Cycling:

Advantages: All you need is a bike. You can cycle most anywhere. It is an appropriate activity for beginners and you can continually advance with your workout. It’s a low impact workout.

Calorie Burning Potential: A 150 pound person can burn 380 calories in 30 minutes! (This is just an example of the calorie burning possibilities...no matter how much you weigh...YOU WILL BURN CALORIES)

Tips: For extra motivation to keep you interested in sticking with the workouts, try signing up for a friendly race. For example, there are Century races that provide a real challenge. Training for them all summer long is a great way to stay in shape.

Water Skiing:

Advantages: Enjoy lake fun while also burning a lot of calories, and building upper and lower body strength.

Calorie Burning Potential: A 150 pound person can burn 270 calories in 30 minutes! (This is just an example of the calorie burning possibilities...no matter how much you weigh...YOU WILL BURN CALORIES)

Make A Splash With Water Workouts

With warm weather season now in full gear, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record highs and humidity levels soar, traditional outdoor workouts become less appealing. So how can you stay cool while still enjoying outdoor physical activity? One word – water. Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat!

And don’t worry if you aren’t a veteran swimmer. Aquatic workouts aren’t limited to just swimming. There are many other forms of pool exercises. You don’t even have to be a regular exerciser to try aquatic fitness. One of the great things about working out in the water is that even fitness novices can easily perform many of the moves.

It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:

• lower injury risk
• less sweating
• works your entire body
• challenges your body in a very different way then it is accustom to
• refreshing way to workout
• water provides natural resistance so no equipment is needed
• can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
• good low-impact exercise choice for pregnant women
• reduces joint compression and downward gravity pull (in other words – easier on the joints)
• even people who can’t exercise on land can often exercise in the water
• excellent rehabilitation exercise for people recovering from an injury
• less stress on bones and muscles
• great option for people with arthritis

Plus, water workouts also provide a fun and more socially interactive exercise option. For example, parents can enjoy time at the pool with their children while also fitting in some of their weekly workout sessions. Aquatic aerobic classes also provide a social, group-setting alternative.

Still not convinced that an aquatic workout will challenge your body as well as some of the more common workouts like walking or jogging. Well, try some of the sample exercise below and you’ll probably quickly change your mind. But, don’t judge the workout solely on how high your heart rate gets. Keep in mind that swimmers generate a slightly lower heart rate when compared to cyclists and runners. This does not imply that they aren’t working as hard. Experts equate the lower heart rate partially to the effect of immersion in a relatively cool environment. So, keep this in mind when determining your target heart rate, which may be 10 beats per minute lower when in the water. Also, don’t make the mistake of assuming you are well hydrated just because your body is submerged in water. You still need to drink about ½ a cup of water about every 20 minutes of exercise.

Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.

Water Squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.

Wave Jumps (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.

Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water.

Remember, you should always consult your physician before trying any new exercise programs.

Love Always,

Dofitness

An Interesting Day

The Power Thought For Today is " Today I will smile and let others in on the secret."
For today, Your Destiny is to make the impossible seem possible.

And for those of you born on this day- see red when it comes to your health. Regular health check ups are important. Try to stay clear of smoking, drugs, and large amounts of alcohol, and cut down on saturated fat in your diet. As far as exercise is concerned, team sports are recommended but you must also enjoy cross-country running, horse riding, or other forms of exercise that give you plenty of variety and challenge. Wearing, meditating on or surrounding yourself with shades of red will encourage you to open up emotionally as well as intellectually.

HAPPY DAY TO YOU AND SMILE!

Cheung, Theresa. The Element of Birthdays. Pg. 73.

Hi There

HELLO!!!!!!!!!!!!!!!!!
I HOPE EVERYONE IS DOING GREAT! I HOPE EVERYONE HAD A GOOD WEEK. I HOPE EVERYONE HAS BEEN ENJOYING THE SUNSHINE. I HOPE EVERYONE IS SMILING. BUT MOST IMPORTANTLY, I HOPE EVERYONE TRAINED HARD WHILE I WAS GONE. I HOPE YOU ARE READY. READY TO GET AFTER IT!!!!!!!!!!!!!!!!! AND AFTER IT SOME MORE AND MORE. NEW MONTH, NEW CONCEPTS, AND YOUR TRAINER HAS LOTS OF ENERGY. UH-OH AND SHAME ON YOU IF YOU'RE NOT READY!

A Legend

Hi. A couple months ago in one of my blog entries I discussed Arnold and how his work ethic, dedication, and thought process helped him to succeed in anything he set out to do. I want to take a moment now and talk about another amazing athlete...Bruce Lee.

One of the things I found amazing about this athlete was his speed/quickness and his 5'7", 135-pound physique-which was lean, muscular and sickly striated. Lee had the full package with his speed, balance, and power. He preached things such as, "use only that which works, and take it from any place you can find it.

Lee always put demands on himself...accepting nothing but the best effort . He placed greater emphasis on strength and endurance training as well as the development of his own way of martial art. He stated that, " you had to mix some of the old with some of the new to create your own style, your own way."

"The legacy of heroes is the memory of a great name and the inheritance of a great example."
- Benjamin Disraeli
He truly set an example to many with his determination and dedication. He craved to know more about fitness and how that was going to tie in to his craft. He trained hard each and every day- he shapes his life of focus and heart. He stretched extensively, which builds endurance. He stretched extensively and ran, cycled or jumped rope every day to build his endurance.

Here's an interesting fact many of you will find interesting. At 135 pounds, Lee could stand holding a 125-pound barbell parallel to the floor and kick a 300-pound heavy bag hard enough to hit the ceiling on the resulting swing. He always said, "you can be strong, but if you can't use your strength and speed, then you are not powerful." Another interesting fact is he performed 50 one-arm chin-ups and held a V-sit for more than 30 minutes. He loved to challenge himself and would train so intensely that nothing would stand in his way.

He would train with kettle bells and various versions of pull-ups. His core exercise were squats, deadlifts, clean and press. He trained hard and would see results fast because of his dedication and determination to improve. He didn't have anybody telling him what to do, how to eat, how to train-he just did it his own way, which impressed so many people. He just trained hard because he wanted to get better. He learned this mental toughness from his martial art training. It was truly his commitment to realizing the full potential of the human body. Bruce Lee is truly an example to many and will continue to be.

The Last Week Before Competing

This entry is to Mister Man (D.B.) regarding the information I told you I would get you. Hope it helps you.

Anytime you diet, it's a fact that strict dieting depletes you. Muscle cells shrink. You lose muscle glycogen. Your energy stores are empty. And when it is all said and done (especially when you are preparing to step on stage for a competition), you don't look big, strong, energetic, and healthy cuz you have torchered your body day in and day out for the last 9 to 12 weeks.

The way to avoid this is to stop dieting a week before the contest and give your body a chance to rest, recuperate, and replenish itself. According to Arnold, he would finish dieting a full week (and sometimes more) before the show, and then gradually increase his food intake, which gave his muscles and glycogen stores plenty of time to recover from the depleting effect of the diet. He believes that it is possible to get this effect in less time, BUT not in a day or two.

THOUGHTS OF DEPLETION AND CARBING UP
He believes that by going on a zero-carb diet for a day or two before the carbing up process does not produce beneficial results and can be very detrimental. The process of carbing-up involves increasing your carb intake just prior to a contest in order to supply more glycogen to the muscles and make them bigger. And it involves eating more fat as well. Understand that all the time you have spent dieting, your body is hardly going to start making body fat immediately when it starts getting a more normal amount of food. This is such an important issue because this process is necessary because the size of your muscles is very much affected by the amount of glycogen (stored carbs) and water they contain.
***IT TAKES AT LEAST THREE DAYS FOR GLYCOGEN-STARVED MUSCLES TO SUFFICIENTLY REPLENISH THEMSELVES, BUT TAKING SLIGHTLY LONGER MAKES THE PROCESS OCCUR MORE EASILY.
**Since the body can absorb only a certain amount at any one time, you need to ingest your carbs in a number of small meals. Since your show falls on a Saturday, you must be sure you body has an adequate supply of carbs starting no later than Wednesday. If you wait until the last minute, you will simply overload your body with carbs that it can't metabolize. **THIS WILL SEND YOUR BLOOD SUGAR RATE SKYROCKETING, WHICH WILL CAUSE YOUR BODY TO RETAIN A LOT OF WATER -AND YET YOUR MUSCLES WILL BE FLAT.

WATER!
In order to lose water competitors have chosen the solution of diuretics...which could have a number of difficulties. Muscles are more than 75 percent water, so if you lose to much water it simply causes your muscles to shrink. Another problem is that diuretics flush out electrolytes from the body-THE MINERALS WHICH ARE ESSENTIAL FOR OPTIMUM CONTRACTION OF THE MUSCLES.
**Arnold suggests to look at what the body does with water. The more you drink, the more your body flushes out the excess in your urine. This process also eliminates excess minerals like sodium from your body. He believes that if you restrict your water intake the body immediately begins to retain as much fluid as possible to guard against dehydration.

**His approach is to continue to drink water right up to the night before a contest, rather than beginning to restrict fluids days before. IN THE EVENING (DAY BEFORE YOUR SHOW) CUT YOUR WATER INTAKE IN HALF-NOT RESTRICTING IT TOTALLY. YOUR BODY WILL CONTINUE TO FLUSH WATER OUT AT ABOUT THE SAME RATE FOR SEVERAL HOURS, AND BY TAKING LESS IN YOU WILL ENSURE THAT NO EXCESS FLUID IS HELD SUBCUTANEOUSLY. HE ALSO BELIEVES TO CONTINUE TO DRINK WATER AT A MODERATE LEVEL TO PREVENT DEHYDRATION ON THE MORNING OF THE CONTEST.

**HUGE POINT..THERE IS MORE WATER IN YOUR BODY THAN ANY OTHER ELEMENT. MUSCLE IS MOSTLY WATER. FAT, ON THE OTHER HAND, CONTAINS VERY LITTLE WATER. WHEN YOUR BODY TURN CARBS INTO STORED GLYCOGEN, THE GLYCOGEN BINDS WITH WATER-ALMOST THREE TIMES AS MUCH WATER AS GLYCOGEN, WHICH REPRESENTS QUITE A BIT OF MASS. AND GETTING RID OF WATER THE WRONG WAY WILL CAUSE YOUR MUSCLES TO SHRINK.

IMPORTANT STUFF ABOUT SODIUM
It is a fact that excess sodium can lead to increased water retention (which is why individuals with blood pressure problems have to watch their sodium intake). He believes that this doesn't happen if you are fully hydrated and the body is flushing excess sodium out of your system along with excess water. He also believes that distilled water is bad for you, and the result is that they end up weak, more depleted necessary, with chemical imbalances in the body along with painful, debilitaing cramps. Try to avoid foods with excessive amounts of sodium and drink enough water to avoid dehydration.

SUMMING UP WATER RETENTION
1) Avoid foods that contain excess amounts of sodium.
2) Limit your fluid intake only starting the night before a contest. Don't have to cut out fluids entirely.
3) Keep your blood sugar levels steady. Don't let yourself get to hungry, and don't stuff yourself right before the show.
4) Let your body sweat normally through exercise.
5) Don't develop an over reliance on the steam room or sauna to lose water. This could deplete the body. Remember, sweat is not just water, but you sweat away lots of minerals.
6) Include as many outdoor workouts in your training as you can, to let the sun help bake any excess water out of your system. Drink lots of fluids to replace what you have sweated.

THE NIGHT BEFORE
Stick to your plan. Cut back your water as recommended. Keep eating small meals, and do some posing.
**IMPORTANT POINT...DO NOT STRESS, IT WILL CAUSE THE BODY TO HOLD SUBCUTANEOUS FLUID. 

THE MORNING OF THE SHOW
Continue to do what you have already been doing. Eat. Not huge meals, but several ones (depending on whether prejudging is the morning or the afternoon). Drink water BUT take in only about half of your "normal" amount. Don't put salt on your food. Try not to avoid foods that have normal sodium.

I hope this helps you. You are so ready and I look forward to seeing how you will shape in these last weeks. You are doing so good...stay focused and push!
Schwarzenegger, A. Encyclopedia. Pgs. 767-772.

Way To Go

I want to take a moment and say that I am extremely proud of an individual who has shown heart and dedication for many months. He has pushed the envelope each and every day and from DAY ONE knew in his heart that he wanted to get better. He has set several standards for himself and has progressed into an overall athlete. I believe that he is an example of fitness in his own right. He has proven himself and has pushed himself to limits that seemed impossible to him. I have known all along what FIGHT he has within...and he proves and continues to prove that every time he trains...HE HAS WHAT IT TAKES.

Bones, I am so proud of you and I love everything that you have achieved and will continue to achieve. Keep striving, keep believing, keep fighting. YOU HAVE WHAT IT TAKES TO BE THE BEST!

What Is A Workout?

What Is A Workout?

A WORKOUT is 25% PERSPIRATION and 75% DETERMINATION...One part PHYSICAL EXERTION and three parts SELF DISCIPLINE. Doing IT is easy, once you get started.

A WORKOUT is a personal triumph over laziness and procrastination. It is the BADGE OF A WINNER- the mark of an organized, goal oriented person who has taken CHARGE of their DESTINY!

A WORKOUT is a key that helps unlock the door to OPPORTUNITY AND SUCCESS. Hidden within each of us is an EXTRAORDINARY FORCE.

A WORKOUT makes you better today then you were yesterday. It STRENGTHENS the BODY, RELAXES the MIND, and TOUGHENS the SPIRIT. When you workout regularly, your problems diminish and your confidence grows.

A WORKOUT is a wise use of time and an investment in EXCELLENCE. It is a way of preparing for LIFE'S CHALLENGES and PROVING TO YOURSELF that you have what it takes to do what is necessary.

The Beauty Of Exercise

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"Whatever you can do, or dream you can, begin it. Boldness has genius, power, and magic in it."-W.H. Murray

As a trainer, I have heard many people say how much they hate to exercise or that they do not have the time to do it. Knowledge and understanding are key elements in making the right choices and decisions. I believe that if people become more aware of the benefits exercise will have on their life, they will be more likely to make the time and enjoy it.

A study by Penn State discovered that fatigue is the reason given by 70 percent of people who fail to exercise regularly. But understand that the truth is that exercise is just what we need to feel good...increased blood flow from exercise oxygenates the body and makes you feel more energized.

Another interesting study that was recently discovered at the University Of Georgia was that exercise reduces anxiety better than resting. It offers a time out from worries and gives us an energy boost that enhances a sense of well-being. Many people who start exercising need to understand that you want to create a strong/solid foundation (your body/your temple)...it is okay to start out minimal and work up to the next level.

Don't get me wrong, I am a strong believer in high intensity training and believe that people need to eventually get to that a higher level in time. But I truly believe that when you first start out you must go at a moderate intensity. You must understand that moderate exercise could be anywhere from walking, swimming, dancing or gardening thirty minutes a day. Also, many studies show that if you have trouble sleeping, do some type of exercise five hours before going to bed.

So give it a try and incorporate exercise in your daily regimen so you can witness the positive effects it will have on your life. And if you have already incorporated exercise in your daily regimen try to increase your intensity and challenge yourself a little bit each time you train. Either way you will not regret what exercise can do for you!

Ryan, M.J. Instant Health and Happiness. Pg. 98.

The Trainer And The Terrorist

I am always being sent funny jokes, poems, questions, and letters about being a trainer from different people. So I want to share a question that was sent to me by one of my favorite people (you know who you are...THANKS FOR ALWAYS MAKING ME LAUGH :)

Q: WHAT'S THE DIFFERENCE BETWEEN A TRAINER AND A TERRORIST?

A: YOU CAN NEGOTIATE WITH A TERRORIST!

Fun Pictures

The Formula

I was given this message from a trainer in Tulsa, Oklahoma about seven years ago, and I now want to pass it on to you.

THE FORMULA
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

Powered By Three Energy Systems

When you exercise it is the muscles job to generate the large amounts of energy necessary to drive muscle contraction. You need to understand that in order for your muscles to produce energy rapidly and efficiently they must deliver the correct amount of fuel. Think of your muscles like an engine to a car. There has to be an interrupted supply of fuel in order for the car to drive. During exercise, there also has to be a continuous supply of fuel in order for the muscles to contract.

You must understand the process of which energy influences muscle contractions. Adenosine Triphosphate (ATP) is the only source of energy that can drive muscle contractions. An interesting fact is that muscles only store enough ATP for a few seconds of a maximal contraction. And as a result, ATP must be continuously replenished in order for muscle contraction to happen. Another interesting point is that at the rate of which ATP must be replenished is directly related to exercise INTENSITY! *The message is that the greater the exercise intensity, the greater amount of ATP requirement.

Understand that ATP can be produced by three different energy systems...2 of which are anaerobic (without oxygen) and one of which is aerobic (with oxygen).

ANAEROBIC ENERGY SOURCES: During high intensity exercise-your muscles replenish energy through Two (2) Anaeorbic Energy Systems.
1) Creatine Phosphate system- a high-energy phosphate compound that supplies energy for regeneration of ATP. However, muscles stores of creatine phosphate are very limited and there is only enough stored in the muscle to support a maximal effort for eight to twelve seconds.

2) Glycolysis- system that generates ATP by the breakdown of carbohydrate stored in the muscles as glycogen and blood glucose. But it cannot produce ATP as fast as the breakdown of Creatine Phosphate but is still considered a faster source than aerobic energy production. The other end of the glycoslysis is one of its byproducts, lactic acid- which is produced in high concentrations and can cause muscle fatigue and this result will affect performance.

AEROBIC ENERGY SOURCE: This energy source involves the use of oxygen for ATP production. It is slower than anaerobic processes but is much more efficient. This source is primarily used for exercise intensities that can be sustained for long periods of time such as running a marathon.
1) Aerobic metabolism takes place in small energy producing factories within the muscle cells called mitochondria. It uses oxygen along with fuels either stored in the muscles or stored elsewhere in the body to generate none other than ATP. So understand that the more mitochondria in the muscle, the more efficient the muscle will be in using oxygen to generate ATP.
*This source can use several different types of fuel, which include carbohydrates in the form of blood glucose and muscle glycogen, fats stored in adipose (fat) and muscle tissue, and amino acids (the building blocks of protein) taken from muscle protein.

The Performance Zone 2004(p.11-14)

The Inferno

I just couldn't resist and thought that I would post this touching poem. So have fun with this blog through the eyes of Jason and all my clients.

Debbies Inferno-(Dantes Inferno-)

Waking Up Feeling as though you are a advanced athlete- (never again)

Sign up to train with Debbie(excitement-path to hell)

Debbie gets your goals in mind(then she sets her own for you-hehe)

Debbies fitness assessment:

Debbies first training session(you have officially met the devil, the most loving respect I have for you, now you have enetered HELL)

Post Training session(how do you know you where you were, you say things like, My legs are burning like Hell... And what the hell was I thinking :))))

Next Day...(Oh hell, I cant get out of bed... kinda gettin the point of the theme here)

You train using your own workout(false sense Heaven)

Debbies Second Training Session and subsequent ones(As you start getting more fit, more is expected, walking down the stairs into the inferno)

I leave this as I have upmost respect for someone I fear: The trainer and trainee. The one who thinks of this is sick, and the one who signs up for this needs to be committed!

Much love to my sisters in fitness!
Jason!!!!

Empowered By Your Heart And Gaining Strength

"Enjoy your body. Use it every way you can. Don't be afraid of it or of what other people think of it. It's the greatest instrument you'll ever own."
-Kurt Vonnegut

Your body is truly your instrument to life, it is your TEMPLE. It is important to truly understand that it is not just what is on the outside, but what lives inside you. Your spirit, mind, and soul...YOUR HEART. All these components work together to shape the person that you are...you must have a relationship with your body and self-respect in order for you body to produce tremendous achievements. For example, I began playing basketball at an early age. I, of course, loved the sport, but I had a desire to play with everything I had inside me. I wanted to excel and give 100% every time I stepped on the court. These characteristics were never for the glory and rewards (don't get me wrong, it is always nice to be a top player or play on a team that was one of the best in the state)...but it was deeper for me. It was my spirit and my passion to get better, to never give up, and to set goals. I ALWAYS PLAYED WITH MY HEART. The reason I share this with you is because I feel that when you do things in your life with YOUR HEART, you will excel in everything that you is in front of you. Now understand that there may be things that you have to work harder at or be patient with, but I truly believe with HEART anything is POSSIBLE.

On today's blog, I want to touch on what exactly we are training to develop. First, it is important to understand the concept of strength. Strength is defined as the ability to overcome or counteract external resistance through muscular action (Zatsiorsky, 1995). Strength capabilities are typically categorized into one of five types, namely maximal strength, absolute strength, explosive strength, and speed strength (Siff, 2003a). I will discuss the last type of strength, which is strength endurance, in my next blog entry. I want to take the time to help you understand this type of strength, as well as giving you facts that support the reason this training may be close to the most important and most used.


1) Absolute Strength is the amount of force that one can exert under involuntary muscle simulation. An example of this would be electrical simulation and most will never undergo involuntary muscle stimulation.


2) Maximal Strength is the amount of force that one can exert under voluntary effort. A maximal strength quality would be a powerlifter trying to lift the greatest amount of weight. An example of this type of strength is heavy weight lifting, high tension isometrics, and high intense bodyweight movement like one arm chin-ups or one arm push-ups. Maximal strength training leads to powerful neural adaptations, improving both intramuscular and intermuscular coordination (Zatsiorsky, 1995).


3) Explosive Strength is the ability to express significant tension in minimal time. Explosive strength is considered the strength quality most characteristic of athletic activities (Verkhoshansky, 1977). This type of strength is developed with fast, powerful muscle actions. The mentality of this training is to train fast in order to be fast and to develop the ability to display significant tension in minimal time.

4) Speed Strength is the ability to quickly execute an unloaded movement against a relatively small external resistance. Exercises with heavy weights are not adequate when training to improve speed of movement (Siff, 2003a). This type of strength is usually developed without resistance or movements against small resistance. Normally, you would incorporate the strength of speed after you have performed a strength movement to activate the nervous system.

So remember strength can not be viewed into just one category. You must understand each type of strength and incorporate each one to your exercise plan to implement an overall conditioned body. I am a strong believer of being versatile when training and to challenge your body with a variety of exercises and intensities to achieve complete success in fitness. So keep striving and continue to push yourself to a limit you never thought was possible. TRAIN HARD!

Well-Rounded And Always Capable

"You cannot just tell people you're committed- You cannot just say you're dedicated- You cannot simply talk about your strength, your grit, your perseverance- You have to prove it..." -Lance Armstrong

I really like this quote and I believe that it is important to note that you should never prove yourself to anyone but YOURSELF! Your reward is KNOWING THAT YOU COULD! I especially like the ending part to this quote because I think that each and every one of you can fill in your own words and create a sentence that applies to you specifically.

Today, I want to touch on a few concepts that play a huge part to your SUCCESS IN FITNESS. The first is the concept of limitations when training your body. I was brought up to believe that you should never limit yourself...if you have a dream or a goal...don't second guess yourself, just go for it! When it comes to training, I think it is EXTREMELY IMPORTANT that you do not limit yourself to one training tool or regimen. Always mix it up, always challenge your body in new ways, expand your training regimen as you improve, and ALWAYS STRIVE toward PERSONAL IMPROVEMENTS!

The next concept is variety when you train. I believe that variety is important because it always keeps your body guessing. Without variety training, your body will adapt to the exercise regimen and results will begin to plateau. Not to mention exercise will become downright BORING! You should always welcome new challenges and push yourself to new goals. You want your mind to remain fresh, excited, and motivated in order to achieve this.

And my last concept is a blend of strength and conditioning at the same time. Many have believed that you should concentrate on one area (strength) and then switch to the next area (conditioning). I feel that if this training style works for you, don't change it. I believe that training is an individual thing and I have always trained with high volume and a blend of strength and conditioning. I believe that you can get maximal results with minimal rest. I live by it and I guarantee that if you try this for 6 weeks, you will see a TREMENDOUS CHANGE! I think it is important to be WELL-ROUNDED at all times and ALWAYS capable of going the distance.

The Power of Love

"I love you not only for what you are, but for what I am when I am with you. I love you not only for what you have made for yourself, but for what you are making of me. I love you for that part of me that you bring out. -Elizabeth Barrett Browning

I want to begin by dedicating this quote to someone very special to me. I think it is an amazing feeling when you feel so loved by someone (family, friends, significant other), that their love gives you the confidence and the strength that lives inside you. How their presence makes you feel so safe that you are not afraid of walking in the dark. But most importantly, how they continue to love you and bring out the best in you. I would not be where I am today if it wasn't for certain people in my life loving me and not giving up on me. In my present time, I wouldn't be as successful in my life and my work, if it wasn't for one particular person. Thank you so much for everything you have given me. I have always believed in you and will never give up on you.

So with all that said, it is important to know that in order acheive any success in life, one must have support and be loved by the ones closest to them. For me, I believe that when you are loved, you gain strength from that love, which leads me to my next quote:

"BEING DEEPLY loved by someone GIVES YOU STRENGTH; loving someone deeply GIVES YOU COURAGE. -Lao-tyer

Now I know my blog is supposed to be based on fitness and exercise, but I want you to have an understanding that your emotional and mental states play significant roles in your physical being. And I believe that if you have the love and support from the people closest to you, you can accomplish any goal, dream, and desire. Fitness and exercise is not only about doing cardio, lifting weights, losing weight...it is understanding how the acheivements you make in fitness shape the person you are. When you have accomplished a fitness goal, don't you find it interesting that you think more positive, you are kind to others, and you feel good about yourself? Or when you are exercising and making changes, you are able to give back to the people around you because you feel self worth and accomplishment.

So my goal for you today and for all the days in front of you is to achieve what you say you will achieve. That you will move forward no matter what setbacks occur. That as long as you are moving forward, it doesn't matter what lies in front of you, you will get where you are going in the end. Stand tall and march proudly toward your goals and dreams. Visualize your goal and imagine how good you will feel if you achieve it. But most importantly, do not give up on the people you love the most, don't take them for granted and love them will everything you have.

"LOVE IS THE GOLDEN THREAD THAT TIES OUR HEARTS AND SOULS TOGETHER. -Mother Teresa