YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Wednesday, June 6, 2012

Dofitness Military Training Part 4

Dofitness Military Training Part 2

Dofitness Military Training Part 1

Dofitness- Adapting Adjusting Succeeding

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.

Making Change...


Putting it all together, one nickel and dime at a time...
"So yesterday I'm in the supermarket picking up a couple of things and as I check out, the cashier hands me my change. I dump 'em into my pocket. We do a lot of things without thinking twice and everywhere, the change starts accumulating--in cars, coat pockets, wherever. Why worry about a couple coins--they're not worth much, right? Wrong!

Listen up...All that change'll add up to hundreds. It may not happen overnight, but it will eventually. You just gotta have the patience to see the big picture. In the gym, it's like time unfolds in front of me. After all, time is all I do have...Time to do things right, time to take my time. In here, I won't shortchange myself by cuttin' corners--can't afford to with three weeks to go. In here, the change I'm making comes in denominations of 45s...and with every weighted pull-up, every last set, my change jar is slowly fillin' up."

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!

Tuesday, June 5, 2012

The Power Is In The Training From Within

HOW DO YOU GET THOSE RESULTS YOU WANT?
ONE WAY IS TO BE YOUR OWN DRILL SERGEANT!
HOLD YOURSELF ACCOUNTABLE! DON'T MAKE EXCUSES OR SKIP YOUR WORKOUTS!
COME UP WITH A PLAN TO MAKE IT HAPPEN AND FIGHT! FIGHT! FIGHT!

AS A TRAINER, ONE OF THE THINGS I TRY TO INSTILL IN MY CLIENTS IS:
DON'T FOCUS ON SCALES. FOCUS ON GETTING HEALTHY AND FIT. FOCUS ON HOW YOUR CLOTHES ARE FITTING YOU. AND THE WEIGHT LOSS WILL HAPPEN.

ANOTHER IMPORTANT FACT IS TO KEEP IT SIMPLE. FUNDAMENTALS ARE THE KEY TO SUCCESS. AND IT IS FROM THESE FUNDAMENTALS THAT YOUR STRONG FOUNDATION WILL DEVELOP. THIS FOUNDATION WILL HELP YOU SEE THE PROGRESSIONS YOU HAVE BEEN STRIVING FOR. NEVER GIVE UP! YOU MUST WORK TO MAKE SOMETHING STRONG AND LONG-LASTING. HAVE FUN ON YOUR JOURNEY OF GETTING FIT AND HEALTHY. TRY NEW THINGS AND FINISH YOUR FIGHT!

Two Nickels and Five Pennies


"Love conquers all." -Virgil

"If you find it in your heart to care for somebody else, you will have succeeded."
-Maya Angelou

"You must give time to everyone and anyone-even if it's a little thing, do something for others-something for which you get no pay but the privilege of doing it."
-Albert Schweitzer

Stories are Beings. You invite them to live with you. They'll teach you what they know in return for being a good host. When they're ready to move on, they'll let you know. Then you pass them on to someone else. -A Cree Storyteller

In the days when an ice cream sundae cost much less, a 10-year old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him. "How much is an ice cream sundae?"

"Fifty cents," replied the waitress.

The little boy pulled his hand out of his pocket and studied a number of coins in it. "How much is a dish of plain ice cream?" he inquired.

Some people were now waiting for a table and the waitress was a bit impatient. "Thirty-five cents," she said brusquely.

The little boy again counted the coins. "I'll have the plain ice cream," he said.

The waitress brought the ice cream, put the bill on the table, and walked away. The boy finished the ice cream, paid the cashier and departed. When the waitress came back, she began wiping down the table and then swallowed hard at what she saw. There, placed neatly beside the empty dish, were two nickels and five pennies-her tip.


Canfield, J. Hansen, M. Chicken Soup For The Soul. Pg. 19.

Dofitness Peanuts!!!!!!!!!!!!!!!

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!

Which Way Are You Driving


People always have two conflicting bents when it comes to their work:

The first is the DRIVE TO HAVE. It pushes people to focus on what they can get out of their jobs or their hobbies-a higher salary, a fit and toned body , a bigger office, faster on the field, greater status, a better position.

The second is the DESIRE TO BE. It prompts people to think about what they can give to their organizations or their team--their very best to ensure that everyone succeeds.

"Success is a continuing thing. It is growth and development. It is achieving one thing and using that as a stepping stone to achieve something else." -John C. Maxwell

Maxwell, J. Success: One Day At A Time. Pg. 82.

Back It Up

In this blog entry, I am going to lay it down for you. One of the most common injuries among most people is the FAMOUS BACK INJURY. Of all my years of training, the back has to be on the top of the list as the most frequent injuries most people will face some time or another. I want to first discuss the importance of knowledge. I was reading this book the other day and it one important fact it stated is, that as little as ten minutes of exercise a day for two weeks will bring about a striking degree of improvement for most people 
(Sobel, D. Klien, A. Pg.4).

Exercise is the best thing for back pain. Exercise stretches and strengthens the four sets of muscles that support the spine. Your abdominal muscles, although they do not attach directly to the spine, are responsible for girdling your internal organs and contributing to good posture. The abdominals also assist the extensor muscles of the back, which flank the full length of the spine to maintain proper alignment of the vertebrae. And your hip and buttock muscles help support and govern the position of your back while you're sitting, standing, or walking. Muscle pain usually occurs from weakness, spasm or loss of elasticity due to age or inactivity....and all these conditions can be remedied through exercise. And not just any exercise but the RIGHT EXERCISES for the back, performed the right way, were the ONLY key to a pain-free back.

Four Goals That You Want To Accomplish When Performing the RIGHT EXERCISES THE RIGHT WAY:
1. Prevent back problems from plaguing you in the future 
2. Treat a disabling episode of acute pain 
3. Achieve lasting relief from chronic backache 
4. Make lifestyle changes that can put an end to back pain


I am a big believer that it doesn't matter if you have a back injury or not, but EVERYONE needs to have a strong core. It is the center of your being and it helps protect you from getting injured in any activity you choose. When a person exercises and begins a workout program, they may want to develop their body, they may want to lose weight or lower their body fat, whatever the goal is they want to be in shape. And in order to be in shape you must be in overall good health and always looking to improve. You never want to stop improving. For example, you begin creating your foundation, maintaining that foundation, and taking your foundation to new heights. And in order to accomplish all three areas you must be able to overcome any challenge put in front of you through physical fitness. 


As a trainer, I believe you must have a strong foundation to support any workout program. I always want my clients to improve and it is important to me that they progress through exercise. But, I don't believe in a half-ass foundation, I believe that in order to reach an optimal fitness level they must have a strong core. Everything stems from the core.

Be Brave



"I can easily adapt to all that life throws at me."  

Try to understand that backing down from your position IF LIFE GIVES YOU REASON TO DO SO is a sign of STRENGTH not WEAKNESS.  Think of and surround yourself with purple today...this will help you think of higher things. Inspire others with your direct action.

Muscle Repair And Growth


THOUGHT OF THE DAY: The average active person wants to take in a slightly higher than average amount of protein, to facilitate muscle repair and growth. Did you know...other than water, the human body contains more protein than anything else. There are 20 different amino acids used in the construction of protein. The human body can only produce 11 of the amino acids, which are known as "non-essential", if it has sufficient carbohydrate and nitrogen levels. The other 9 "essential" amino acids, must be obtained through the foods we eat or through supplements. Eggs, milk, meat, poultry, and fish are considered complete sources of the 9 essential amino acids.

Blackberry-Glazed Pork Medallions

1/3 Cup No-Sugar-Added Seedless Blackberry Spread
1 1/2 Tablespoons Red Wine Vinegar
1 Tablespoon Sugar
1/4 Teaspoon Red Pepper Flakes
1 Teaspoon Vegetable Oil
1 Pound Pork Tenderloin, Cut In 1/4-Inch Slices
1/4 Teaspoon Dried Thyme Leaves, Divided
1/4 Teaspoon Salt, Divided

1. Whisk blackberry spread, vinegar, sugar, and red pepper flakes in small bowl until blended; set aside.
2. Heat large nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray; add oil and tilt skillet to coat bottom. Add half of pork slices; sprinkle with half of thyme and half of salt. Cook 2 minutes; turn and cook 1 minute on the other side. Remove pork from skillet and set aside. Repeat with remaining pork, thyme, and salt. 
3.Add blackberry mixture to skillet; bring to a boil over high heat. Add reserved pork slices, discarding any accumulated juices. Cook about 4 minutes, turning constantly, until pork is richly glazed.

Nutrients Per Serving:
1/4 of total recipe
Calories: 186
Carbohydrates: 10g
Calories From Fat: 26%
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 66mg
Sodium: 219mg
Dietary Fiber: <1g
Protein: 23g

Hornick, Betsy. The Weight-Loss Bible. 2004. Pg. 224-225.

Monday, June 4, 2012

Have Internal Strength


I want to touch on the concept of mental toughness...mind over matter. I have always believed that it is important that you find your mind-set...your mental toughness.  We all have it, but most of us don't want to endure the physical pain in order to train your mind to be tough. It is a challenging process, and it will definitely test your willpower.  

I was reading this book and I just had to share the story of the MIND OVER MOUNTAIN with you. I was instantly fascinated and got so excited to blog this story.  It is one thing to have strength in fitness, but it is a whole new ball game when you have internal strength that will affect you in any situation.  And it is this type of strength that has the power to transform your physical performance.  So the story goes like this, The Tendai, also known as the marathon monks, of Japan's sacred Mount Hiei display an amazing illustration of mental toughness.  Over a seven-year period during their training, these monks test the limits of their endurance far beyond what had been thought possible.  They are expected to run 52 miles every day for a 100-day period--that's two marathons back to back. It is stated that such a feat is staggering but it's possible because of the INNER STRENGTH of the monks. A Tendai monk's running style during those seven years consists of focusing 100 feet in front of him while moving to a continuous rhythm of chant, and keeping his body, especially his head and shoulders, relaxed. And during the fifth year, each monk participates in an ancient running ritual by sitting and chanting mantras for nine days, without sleep or food.

As you can see, it is a very intense process and many of you may not  feel the need to prove yourself at that level, which is fine.  The lesson to be learned here is that you can't find your own way of preparing for something through internal strength. I think it is neat to hear how others take on challenges and find their own way of making the impossible possible. The monk's ability to train their minds and harness their inner strength is unparalleled. I think it is important to hear and understand other people's experiences.  We always hear about the world's greatest athletes and the way they persevered to the top through intense training and determination. BUT we don't usually hear about other individuals...like the monks.  When in reality, the life of the monk may hold the greatest secrets of all.  The desire to win might not be their main motivation, but they reach their goals because of their high level of DISCIPLINE and BELIEF in their own bodies to perform.

So try to apply some of these techniques to your own training and running regimen.  I have always believed it is never a bad thing to incorporate other things that may help you get better.  You never know, chanting during your runs, may make your minutes turn into seconds and, rather than getting increasingly bored during a run, you may feel alive and may find yourself moving steadily toward enlightenment. 
Burch, Sean. Hyper Fitness. Pgs. 86-88.

Clocking Your Carbs And Make Them Work


It is important to understand that in order to get in the best shape you not only have to work hard in the gym, but you MUST have the proper nutrition to fuel the results you are making. You must feed your body the right way, along with learning and developing the necessary eating habits that will promote the best overall results. 

As a trainer I have seen many people mistakenly think that losing fat is simply a matter of EXERCISING MORE AND EATING LESS. This conception has led many people to a dead end wall...but all this can be resolved by mastering what works for you body, timing, and balance.

I want to begin by discussing the idea of CLOCKING YOUR CARBS. Understand that too many carbs can give you unwanted weight gain and make you fat, but too few carbs for an extended period of time can slow down your metabolism. So this brings in the idea of TIMING! I want to give you a helpful tip that may be useful for you in your daily regimen.

**Consume a large sum of your daily carbohydrates at BREAKFAST AND AFTER TRAINING! Why?
**Eating at least 50 grams of FAST-DIGESTING CARBS first thing in the morning and immediately post-workout hinders training-induced muscle breakdown and keeps CORTISOL, a stress hormone that destroys muscle and slows metabolism, in check.

The next point I want to bring to the table is to MAKE CARBS WORK FOR YOU. First, you must understand that building MUSCLE is the best way to burn FAT in the long run and in order to do this you must make your workouts intense to get the results you want. Next, think about taking in 20 grams of whey protein and 20-40 grams of SLOW-DIGESTING CARBS (from sources such as fruit, sweet potatoes, or brown rice) 30 minutes before you strength train. This will help you power through you workouts with the required intensity. You want to keep your weight loads up and your rest periods short to burn through the PRE-WORKOUT FUEL!

Also, try to prioritize your SLOW-BURNING CARBS. Slow-digesting carbs consists of beans, whole-grain breads and pastas, oatmeal, brown rice and sweet potatoes. These carbs should constitute the bulk of your daily carbohydrate intake...don't forget that the exceptions being first thing in the morning and immediately after you workout. It is crucial that you understand why slow-digesting carbs are so important...they reduce the effect of insulin, the hormone that initiates both hunger and fat storage. Research confirms that athletes who consume slow-digesting carbs BURN MORE FAT THROUGHOUT THE DAY AS WELL AS DURING EXERCISE!

So take these three tips and make them part of your daily reminder to proper nutrition, and I believe you will begin to see the first-hand changes you have been looking for. 

Muscle and Fitness. 2008. pg.100.

Your Words Create Your Reality


It Takes Two To Three Years To Learn How To Speak, But It Take A Whole Life To Learn What To Speak. :)

It use to be believed that language was a mirror of reality, an attempt to articulate what was already "out there" in the world. But recently, there has been a great deal of research that proves that it actually works the other way-the images we hold of the world and the language we use actually create reality. (One study in this vein was one where teachers were told that particular kids in their class were extremely intelligent; actually they were average. By the end of the year, those kids were at the top of the class. The teacher's belief in their intelligence helped them to become smarter!)

We can use this phenomenon to become happier by choosing upbeat rather than negative or neutral words to describe ourselves and our situations. Begin by tracking the words you tend to use to describe yourself and your life. Are they negative, positive, or neutral? Then find positive synonyms for your negative words. Here are some examples: for nervous or worried, substitute concerned; for problem, use opportunity; for overwhelmed or tired, say challenged; for confused, try wondering.

Ryan, M.J. Instant Health And Happiness. Pg. 332.
Love You Mom!

Fire Up Your Inner Drive And Push

GO HARD OR DON'T GO!

ROUND ONE: Four Sets
*Use a basketball court/Start at the end line
*Or go to park and make your own lines...BE CREATIVE!
1. Sprint to the free-throw line/Touch line with your hand/Sprint back to the starting point (end line)
2. Sprint to the half-court line/Touch line with your hand/Sprint back to the starting point
3. Sprint to the opposite free-throw line/Touch line with your hand/Sprint back to the starting point
4. Sprint to the opposite end line/Touch line with your hand/Sprint back to the starting point
5. Rest 30 sec and repeat until all sets are completed
Goal Time: 32 seconds for each set

ROUND TWO: Three Sets/Pick Challenging M.B.
1. M.B. Chest Passes against wall- 1 min
2. M.B. Squat Jumps- 30 sec
*Hug m.b. into chest
**After 3rd set>Rest 1 min and move on to the next round

ROUND THREE: 2 min challenge
*Use Basketball Court/Start at the end line
1. Sprint to the free-throw line closest to you (Fwd)/Touch line with foot
2. Sprint back to the end line (Backwards)/Touch line with foot
**How many back and forths can you do in two minutes?
**Goal Number is: 30
Rest 1 minute after challenge

ROUND FOUR: 3 SETS/Do Not Rest
1. M.B. Squat Jump Toss- 20x
2. M.B. Overhead Throw to ground-20x
*Make sure legs do not bend
**Rest 30 seconds

ROUND FIVE:
*Use a basketball court/Start at the end line
1) Tuck Jumps- 15x + One Lap Sprint (Forward)
*Stand shoulder-width apart/jump up/bring knees up the chest/grasp knees with hands before the feet return to the floor/land in a standing vertical position/repeat the jump immediately (do not pause)
*Sprint from the end line to the opposite end line/Goal Time: 10 sec

2) Side Lateral Jumps over 5 barriers + One Lap Sprint (Forward)
* Set up a row of 5 cones/hurdles/barriers approximately 3 to 6 feet apart
*Stand alongside the first object/jump vertically but push sideways off the ground/bring the knees up/go through each barrier without stopping & without knocking over barrier (leading with right side/then go back opposite direction)/Jump for 45 seconds/Count how many jumps you do/when 45 seconds are up go right into your sprint (same as above/Goal Time: 10 sec)

3)Wall Taps- 30 sec + One Lap Sprint (Backwards)
*Face the wall/Arms are up over head/jump and tap wall with hands (jumps will be similar to small bounces)/Jump for 45 seconds
*When 45 seconds are up go right into a backward sprint from one end line to the opposite end line

4) Forward Jumps over 5 barriers + One Lap Sprint (Backwards)
*Set up Cones same as #2 drill
*Stand shoulder-width apart facing 1st cone/jump over each barrier/landing on both feet at the same time/think of your body as one unit>use a double arm swing to explode forward over the barrier/when you get to the end of the line of cones/do a 180 jump turn and continue jumping over cones/Jump for 45 seconds/Count how many jumps you do in 45 seconds/when 45 seconds are up go right into your sprint (backwards)/Goal Time: 10 seconds

Cool-Down & Stretch> 5-10 minutes
The End!

Sunday, June 3, 2012

The Power Of Your Mind And Body

"Always do right. This will gratify some people and astonish the rest."- Mark Twain

I have touched on the thought of the mind and body working as one unit, the strong connection between the two that leads you to ultimate success. It is so important to understand how the connection between mind and body work. Studies show that what we think and feel about a given situation has an immediate impact upon it. 

 For instance, when I train athletes in basketball, I touch on the issue of believing they can make the basket. You can have a basketball player who is top-notch, but if they aren't mentally trained, they will not excel in this sport. The positive mind-set along with their focus and determination will lead this player to ultimate success. 

For instance, I often see players who have all the potential in the world completely become different players because they have missed 8 free-throws in a row. They mentally take themselves out of their game and will continue to miss every free-throw they attempt. By improving mental toughness, these players become unstoppable. The point I am trying to make is that it is not just athletes preparing for competition who need to be mentally and physically prepared, but everyone of us must be able and prepared to connect both mind and body in every aspect that we do in our life.

If you have negative beliefs about the outcome of something, it is most likely that this attitude will negatively affect the outcome. Physical wellness is linked with state of mind. An interesting fact is that the function of your immune system is affected not only by external agents but also by the thoughts and feelings you hold about yourself. If your mind tells you that you are tired, your muscles and nerves accept that as a fact. 

Unfortunately, negative emotions like anger, sadness, and stress can do more than sap your energy: these emotions can actually destroy your health. Be aware of this and take necessary steps to improve this problem. People with high stress levels are much more susceptible to high blood pressure, ulcers, stroke, and the list goes on and on. You must find remedies to improve the stress you deal with. Everyone has issues and problems, that is life, the difference is how are YOU going to fix it. You have so many choices you can make to improve this. One way would be to find activities that are going to relax you and help you feel peace. Also, taking time for yourself to get into your own space without any distractions. Remember, just as you can make yourself ill, you can make yourself well.

A mind and body approach to fitness opens the door to deeper experience and much greater results by practicing skills that connect action and awareness. Look deep within yourself...every act needs attention for its successful performance.

What are you thinking about as your feet crash into the pavement for the thousandth time during a run? Are you telling yourself that you can run faster and farther, or are you focusing on how tired you feel? What do you feel inside, as you contract your muscles during a workout? Are you visualizing yourself losing those unwanted pounds along with a decrease in body fat, or are you distracted and thinking about why the weight is not coming off faster? The point is : WHEN YOU INTEGRATE THE POWER OF YOUR MIND, WHAT YOU CAN ACHIEVE IS BOUNDLESS!

Friday, June 1, 2012

BE SURE TO LOVE YOUR EGGS


For a period of time, eggs were considered a big no-no, according to doctors. That's because just two eggs contained enough cholesterol to put you over your daily recommended value. So then it was advised that you could cut out some of your cholesterol by removing all of the yolk and using just the whites.  

More and more research shows that eating an egg or two a day will not raise your cholesterol levels, as once previously believed. Go figure! Also, most of the protein and all the good nutrients are found in the yolk of an egg. I still suggest to my clients to mix it up. For an individual who is going to to have four eggs...I will suggest that they have 2 eggs with yolk and 2 eggs with no yolk. Much of this research shows what has been learned is that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol. 

Take advantage of eggs and their powerful makeup of protein.  The protein found in eggs has the highest "biological value" of protein--a measure of how well it supports your body's protein need--of any food. In other words, the protein in eggs is more effective in building muscle than protein from other sources, even milk and beef. Eggs also contain Vitamin B12 which is necessary for fat breakdown.

SUPERPOWERS: BUILDS MUSCLE AND BURNS FAT
SECRET WEAPONS: PROTEIN, VITAMIN B12, AND VITAMIN A

FIGHTS AGAINST: OBESITY

Zinczenko, David. The Abs Diet. Pg. 38-39.

The Power Of The Jump Rope


According to the Compendium of Physical Studies, jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile pace. Jump rope has been considered the best all-around piece of exercise you can own. Below I have included five reasons why you need to consider making jump rope apart of your daily exercise regimen.

1. Cost-Unlike the treadmill, elliptical, or other cardio machines, jump ropes sell for about $15 . If you buy a good rope it should last for so many years.
2. Portability- You can take your jump rope anywhere and use it indoors and out. If you are traveling it is very light and fits perfectly in your suitcase without taking up so much room.
3. Strength Gain- Jumping builds bone-mineral density and improves total-body power. It is also used by several athletes to improve their balance, coordination, strength, and vertical jump height.
4. Improved Coordination- The jump rope forces you to keep a rhythmic pace and use proper form. It helps create a foundation for other exercises you may include in your exercise regimen...and helps you with more advanced exercises.
5. Fat Loss- Jumping rope involves nearly every muscle. Some people report that it's the only cardio they need to lose fat.

So what are you waiting for...include jumping rope in your daily exercise regimen. It will help you get the results you want. It is convenient, cheap, and it helps make your exercise regimen more efficient. If you have trouble jumping rope...don't give up. The more you practice the BETTER YOU WILL BE.
MensFitness.com 


Create Your Fat Burning Machine


Many people think slow, prolonged exercise is the best way to burn fat and get lean. That's understandable because the body uses mainly fat as fuel at rest and at exercise intensities less than 65 percent of maximum capacity. It's not as simple as that, however. Well-controlled Canadian studies showed that people who exercise intensely are leaner and lose fat faster than people who do low-intensity, prolonged exercise. University of Wisconsin researchers helped clear things up when they found that rats that exercised intensely burned more fat after exercise than rats that exercised at low intensities. You will control body fat better if you pick up the pace when you run, cycle, walk, swim, or lift. (Med. Sci.Sports Exerc., 34: 1757-1765, 2002).


So push yourself and create that fat burning machine that will continue to work for you after your workout and even when you are sitting and watching television with your family. Go for it! Push! Push! Push! Don't settle for anything less than that! Do what it takes!

Helpful Tips For Walking And Running


Here are the words from someone I am so proud of and has dedicated themselves to push the envelope...and has brought tears to my eyes with their hard work and sacrifice. "I am super excited and proud of my dedication to train every week and push myself more than I ever have in my life!!! It's been an awesome testament of discipline, drive, motivation, inspiration, and challenge!! Bring it!!!!" -FIRESTAR (Name given by DoFitness)



  • Replace your sneakers often. At least after every 250 - 500 miles of walking/running.
  • Stair climbing is a low-impact alternative to running.
  • Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
  • Change your fitness routine every 4-6 weeks to prevent a workout plateau.
  • Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
  • Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
  • Whenever possible, take the stairs instead of an elevator.
  • Stretching and flexibility are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.
  • When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).
  • When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.
  • Hope you find these tips helpful. Keep working hard and Happy Training.
    Also, EXTREMELY PROUD OF YOU MY LITTLE FIRESTAR.  :) KEEP UP THE GOOD WORK! YOU ARE AN INSPIRATION!
    LOVE ALWAYS, DOFITNESS

    Take Control Of Roadblocks Part Two


    Welcome back everybody. Make sure you read Part I before you read Part II, that way you know what is being discussed. So here we go...it has been a long day and you are beat! What do you do and what is your body telling you? I believe that many who decide to work out/train after a long day at work will face several obstacles. They will more likely cut their workout short because of the demands they have in the home (chores, children, children's activities, etc) or the tempting happy hour invite from coworkers and friends. Another obstacle is intensity and what comes with intensity are results. Studies show that people are more likely to be intense with their workouts in the morning before work or on weekends to those who workout after a long day at work. And the last obstacle and the one I will be giving you advice on is mental fatigue.

    The problem with mental fatigue is that it lowers dopamine, a brain chemical that makes you feel energized. Plus, did you know that blood sugar dips again between 5 and 7 p.m. Now be careful...don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind-not your body-that craves downtime after a long day. Your perfect antidote to this roadblock is running. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by doing the little things...pack your gear and put it in the car the night before, change at work, and go directly to the gym or trail. And don't forget a little snack before you run, that will help keep your energy up.

    Here are some pre-run meals that fuel you up but don't weigh you down:
    *Chocolate Oatmeal- cook 1/4 cup one-minute oatmeal, mix with 1/4 cup strawberries (contain compounds that help reduce inflammation).Top with one tablespoon of antioxidant-rich dark chocolate chips.

    *"Baked Apple"-Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein that most.

    *Cinnamon Jam Toast- Toast a slice of whole-wheat cinnamon raisin bread. Top with one tablespoon of mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).

    Hope you find these tips useful and try one of these pre-run meals to see how much energy you have. And with energy comes a successful run. Keep up the good work and keep pushing. REMEMBER, YOU DO HAVE WHAT IT TAKES TO SUCCEED....FIRESTAR!




    Runner's World. March 2010. Pgs. 37, 43.


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    Abdominal Challenge #1

    • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
    • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
    • Core Plank- 30 seconds
    • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
    • Core Plank- 1 minute
    • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
    • Core Plank- 1 minute 30 sec
    • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
    • Core Plank- 2 minutes

    Abdominal Challenge #2

    • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
    • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
    • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
    • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
    • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
    • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
    • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
    • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

    CONDITIONING DRILL #1

    • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
    • Burpees x 30 seconds
    • Mountain Climbers x 30 seconds
    • Split Squat Jumps x 30 seconds
    • Mountain Climbers x 30 seconds
    • Split Squat Jumps x 30 seconds
    • Burpees x 30 seconds

    CONDITIONING DRILL #2

    • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
    • Wall Sit with Medicine Ball Between Knees x 30 sec
    • DB Split Squat Jumps x 30 seconds
    • Mountain Climbers On Forearms x 30 seconds
    • DB Burpees x 30 seconds
    • Diamond Shape Push-ups On Medicine Ball x 30 seconds
    • Medicine Ball Squat Jump Toss x 30 seconds

    CONDITIONING DRILL #3

    • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
    • Traveling Forward Burpee- 10x
    • Traveling Forward Burp + Burpee- (2=1)- 10 x
    • Traveling Backward Burpee- 10x
    • Traveling Backward Burp + Burpee- (2=1)- 10x

    CONDITIONING DRILL #4

    In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

    **Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

    **Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

    1) BURPEES- 15 TIMES
    2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
    3) BURPEES- 12 TIMES
    4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
    5) BURPEES- 10 TIMES
    6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
    7) BURPEES- 8 TIMES
    8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
    9) BURPEES- 6 TIMES
    10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
    11) BURPEES- 4 TIMES
    12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
    13) BURPEE- 2 TIMES
    14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

    DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

    1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
    2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
    3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
    4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
    5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
    6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
    7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
    8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
    9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
    10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
    11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
    12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
    13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
    14) Concentric- when muscles contract or shorten.
    15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
    16) Eccentric- when muscles lengthen while maintaining tension.
    17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
    18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
    19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
    20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



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    POWER THOUGHT OF THE DAY

    TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

    TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

    TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

    TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

    POWER THOUGHT OF THE DAY

    NEVER GIVE UP IN WHAT YOU BELIEVE IN.

    POWER THOUGHT OF THE DAY

    "I CHOOSE TO LOVE MY LIFE

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    POWER THOUGHT OF THE DAY

    "When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

    Borysenko, J. Saying Yes to Change. Pg. 173.

    DOFITNESS TRAINING STATION

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