Only The TOUGHEST SURVIVE

2014 TOUGH MUDDER-DALLAS
PART ONE
October 4-5, 2014

So Proud Of Team Dofitness For Accomplishing The Unexpected...For Stepping Up To Every Challenge...For Not Giving Up And Finishing Strong!!!

Always Find The Courage To Do The Unexpected...The Things You Never Thought Were Possible. Be Brave, Be Strong, Work Hard, And Always Follow Your Dreams! Make Anything You Want In This Lifetime Possible!
~Dofitness

It's About HARD WORK And COMMITMENT

Players who PRACTICE HARD when no one is paying attention, build the strong foundation that holds the key to SUCCESS. There are absolutely NO SHORTCUTS...JUST HARD WORK!

You must earn your way to achieve what you set out to achieve! You must PRACTICE every day...NO MATTER WHAT! If you want the RESULTS, you must put in the WORK to receive the REWARDS!

BE DRIVEN to BE THE BEST YOU CAN BE!

Always,
~Dofitness

BIZARRE- THREE UNUSUAL BRIGHT LIGHTS IN THE MIDDLE OF NOWHERE

This Video Was Taken On June 10, 2014 At 1:53p (PST). The Location Was An Hour Away From LAX Airport And In The Middle Of Nowhere.

My Video Has Not Been Altered At All Only Three Parts Merged Into One. Pay Attention To All The Small Orb-Like Lights Surrounding The Three Main Lights- Some Are In Pairs And Are Moving Very Slowly. Others Are Near The Three Main Lights And Are Literally Disappearing And Then Reappearing.

The Three Main Lights Were Extremely Bright, & I Had Trouble Looking Directly At Them. The Lights Were Just Too Bright To Look At. Also, Notice The Beautiful Light Beams Coming Off Of Them. Especially When Clouds Begin To Pass Up Over Them. Just A Fascinating Moment And Quite An Unusual Occurrence...Something I Had Never Seen Before And Something I Wanted To Share. Thanks For Checking It Out. :) Be Sure To Watch It In HD And In Full Screen To Get The Full Effect!

P.S. Stay Tuned For Part Two...Which Will Include Still Photos With Video Of This Bizarre Occurrence.

A PURPOSE REMAINS CONSTANT FOR LIFE

KEEP IT REAL.

HAVE FUN PLAYING.

UNDERSTAND.

BE IN TUNE.

BE PATIENT.

DON'T GIVE IN.

FIGHT.

TRUST.

LOVE.

Ten Challenges

"There may be more to learn by climbing the same mountain a hundred times than by climbing a hundred different mountains." -Richard Nelson

Often times I hear people say I just don't seem like I am making any changes in my life...I go two steps forward and then three steps back...and I don't seem to be going anywhere. I like this quote because I believe that many of us climb the same mountain (deal with a push-pull effect) for a variety of reasons. Just like the quote says...there is more to be learned before reaching the top and succeeding. 

But, it is safe to say that each time you climb, you are making tremendous progress and you are getting stronger from each climb, more than you know...it is okay that you continue to climb the same mountain. Just don't give up, keep climbing, keep learning, and keep getting stronger. Don't give up on that mountain that is giving you so much back. It is allowing you to see yourself in good times and in bad times, it is challenging you, it is teaching you, and most importantly, it is shaping you into a strong and dedicated person.

The title of this blog is ten challenges. I would like for you to write down the ten most challenging things in your life. Ten things that may be preventing you from reaching your goals. For example, say that you are struggling with getting your cardio in each week. And you know that this may be one thing that may be preventing you from losing weight or acheiving your goal. It is obvious then that this would be one of your ten challenges.

Now, this is your challenge game and you can make it as challenging and as detailed as possible. For instance, some of you may just write down...DO A 60-MINUTE CARDIO SESSION. Others may write, DO A 60-MIN CARDIO SESSION AND BURN 1200 CALORIES. Again, be as creative and as detailed as possible. Make it fun and worthwhile. 

The only rule I ask of you is to write all your challenges down on paper...put them in a container...AND HAVE SOMEONE WHO CARES ABOUT YOU AND LOVES YOU DRAW YOUR CHALLENGE FOR YOU. If you choose the right person, they will encourage you and hopefully make sure that you fulfill that challenge. You may choose ten different people each time or you may stick with the same person...that is all up to you. Some of you may choose to have someone draw a challenge for you each day, while others may choose to do one challenge each week. That is also up to you. 

Again, be creative and really challenge yourself. It is little challenging games like this that will help you reach your goals faster. As well as teach you the meaning of...what truly lives inside you and what you can overcome!

I BELIEVE IN ALL OF YOU! GO FOR IT!

HOW WINNING IS DONE!!!

"Let me tell you something- The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. How much you can take, and keep moving forward. That’s how winning is done. You gotta be willing to take the hit." No Fear...Attack The Challenges Of Life Head On!

Yo' Adrian! ADRIAAAAAAAAAAAN!!!

The Many Ways THE SKY COMMUNICATES

When The Power Of Love Overcomes The Love Of Power The World Will Finally Know Peace. Inspiration Is Everywhere, Just Open Your Eyes! :)
~QUIETLY ALIVE AND SILENTLY RUNNING!~

THE FIRST UNIQUE BLOOD MOON OF 2014

I know this is a Fitness Blog...but I am also a believer that everything (every experience, every moment, every piece of our lives-good and bad) is connected to us. EVERYTHING that surrounds us plays a role on our physical, mental, and spiritual well being. And if you look up the definition of FIT...it's not just a physical one...in order to be fit and a MASTER OF YOUR BODY...you must be in perfect alignment with your physical, mental, and spiritual self. This will always be an ongoing process (never stop learning, never stop growing, never stop improving), and ALWAYS connecting with everything around you. So with that being said, I would like to share with you a slideshow of the first unique blood moon of 2014- a very rare phenomenon that occurred on April 15, 2014.

**REMEMBER, EVERYTHING IS CONNECTED. 

PUSH YOUR STRENGTH TO NEW LEVELS

"Be not afraid of growing slowly, Be afraid only of standing still." -Chinese Proverb

A= Above, Accelerate, Adventure, Aesthetics, Affection, Aggressive, Ahead, Aim, Alive, Ambition, Angel, Approach, Ardor, Ascend, Attitude, Audacious, Aver, Awesome, Azimuth

**Choose challenging weight for each exercise
**No rest between exercises
**Use proper form on all exercises
**Use full range of motion for all exercises

ROUND ONE: Total Of 4 sets/Alternate between #1 and #2 until you have completed 4 sets/No Rest Between Exercises And Sets
1) Pull-ups- 10x
2 Push-ups- 10x
3)*After 4th set- Jump Rope- 250 times

ROUND TWO: Total Of 3 sets/Go down the line without resting/Rest 45 seconds between sets
1) DB Bench Squats- 25x (make sure to sit back on your squats and make sure that your butt taps the bench each time you squat)
2) Wall Sit- 1 min
3) Squat Jumps- 25x
4) DB Lunge Pulses- 25x each side (make sure to hold each 25th rep at the bottom for 20seconds/make sure to sit back on your pulses)
5) Wall Sit- 1 min
6) Split Squat Jumps- 50x

ROUND THREE: Total Of 4 sets/Same concept as ROUND ONE/No rest between exercises and sets
1) Wide Lat Pull-downs- 10x (Try to increase your weight for each set if you can)
2) Push-ups- 10x
3)*After 4th set- Jump Rope- 250 jumps (challenge for this round- no mess-up/you must start over each time you mess up)

ROUND FOUR: Total Of 3 Sets/Go Down The Line Without Resting/Rest Only 45 Seconds Between Sets
1) DB Step-Ups With High Knee- 25x each leg (use 23" box/challenged weight)

2) Split Squat Jumps- 1 minute (non-stop)
3) DB Walking Lunges- 100 steps (use challenged weight)
4) Box Jumps- 1 minute (non-stop)

Good Job! Workout Completed!! Always Work Hard!!!

REFUSE TO STAY DOWN!!!

Part 1 Of Brandy Goddard's Ninja Warrior Training. 

You've Worked Day In & Day Out! Free Your Mind...Drop & Dissolve Any Inner Blockage. Raise Your Potential By Living Every Second Refreshed. Always Have Faith In Your Ability & Strength. BELIEVE & BECOME!!! You've Worked Too Hard For This-REFUSE TO STAY DOWN! You Have A Strong Foundation Ready To BE UNLEASHED. YOU Have A Powerful & Lethal Weapon- That's YOUR WILL. YOUR WILL TO DO/YOUR WILL TO SUCCEED. Remember: DON'T THINK-JUST DO! YOU GOT THIS!

A Cosmic Triple Play

Photos Taken On March 18, 2014 at 1145p.m. (cst). One Beautiful Isosceles Triangle- The Moon (Waning Gibbous) With The Bright Planet Of Mars On the Upper Left And The Bright Blue Star Spica On The Upper Right. At The End Of The Slideshow I Included Just The Moon And Her Beauty. Thanks For Checking It Out. 

BLAST IT AND BRING THE NOISE

Workout Highlights At Dofitness Training Studio On Saturday, March 15, 2014.

SUCCESS COMES FROM DISCIPLINE

Our Life Is Defined By Opportunities. Opportunities That Help Us Grow. In Order For Growth, There Must Be Commitment. A Commitment To Yourself...A Commitment To Succeed.

Check Out This Amazing Accomplishment...Awesome Job To My Client For Reaching Her Big Goal After One Year At Dofitness Training Studio. MISSION ACCOMPLISHED!

THE RESULTS ARE IN!!!!

You Did It And You Were Awesome! I Am SO PROUD OF YOU! Just Like One Of Your Favorite Songs...Never Stop Believing!!! And Remember To Always Believe In Your Dreams...Never Let Anything Or Anyone Stop You From Achieving What You Can Achieve! I Have ALWAYS BELIEVED IN YOU...HANDS DOWN! YOU ARE AWESOME...A TRUE INSPIRATION! 

LOVE YOU Always,

Your Sister

Deanna Olivas (track new runner) RACE TIME TIME OF DAY START 00:00 7:30:17 10K 1:00:56 8:31:12 PREDICTED 20K 2:10:43 9:41:00 30K 3:07:47 10:38:04 40K 4:22:08 11:52:25 FINISH 4:35:34 12:05:51 PACE 10:32

A MOMENT TO REMEMBER- A WRINKLE IN TIME AND FOUR YEARS LATER

If I Could I Would Create A WRINKLE IN TIME (Two Points In Time That Are Wrinkled To Intersect And Would Allow Instant Travel To Any Place I Wanted To Be), So I Could Go Watch You Run. Tomorrow Is Your Big Marathon, And I Wish I Could Be There To Watch You Succeed Like You Did In 2010. 

I Am Extremely PROUD OF YOU And I Know In My Heart You Are Going To Be Great Tomorrow. I Will Be Thinking Of You And Cheering You On In SPIRIT. 

So Go DO It And Shine Bright. I LOVE YOU ALWAYS.

2010 25TH L.A. MARATHON RESULTS...

GO! GO! FIGHT! FIGHT! TRACKING MY FIRESTAR!

SHE DID IT! SHE FINISHED STRONG AND ACCOMPLISHED SO MUCH. WAY TO GO DEE! I AM SO PROUD OF YOU! YOU DID IT AND YOU ARE A TRUE EXAMPLE TO SO MANY PEOPLE. YOU HAVE PROVEN THAT WHEN YOU WORK HARD AND WHEN YOU BELIEVE YOU CAN DO ANYTHING YOU SET YOUR MIND TO...THAT ALL YOUR DREAMS CAN COME TRUE. YOU ARE THE BEST!

40K: 4:46:43 FINISH: 05:01:09 Time Chip Time: 05:01:09 /Clock Time: 5:08:14

Pace: 11:29/Place Overall: 8911/Gender: 2745

ALMOST THERE. HERE ARE HER RESULTS UP TO THE 35K MARK. PUSH! FIGHT! STRONG! DO WHATEVER IT TAKES TO FINISH.

Deanna Olivas - Runners and Walkers | Bib 15650 | Los Angeles, CA - USA | Female | Age 31
Start	5K	10K	15K	20K	25K	30K	35K	40K	Finish
7:53:59 AM	00:34:39	01:09:00	01:43:39	02:18:06	02:52:07	03:29:37	04:08:52

HERE ARE HER MIDPOINT RESULTS. WAY TO GO! SO PROUD OF YOU!

Deanna Olivas - Runners and Walkers | Bib 15650 | Los Angeles, CA - USA | Female | Age 31
Start	5K	10K	15K	20K	25K	30K	35K	40K	Finish
	00:34:39	01:09:00	01:43:39	02:18:06
Time Predicted: 4:51:21 ETA: 12:45:20 PM Pace: 11:06

A POWERFUL FREQUENCY Within A Sleet Storm ~ March 2 2014

This Video Was Captured March 2, 2014 at 12:15 p.m. (cst). 

Northwest Arkansas- Check out this unusual and powerful frequency within this sleet storm.

COSMIC POWER- UKNOWN Twinkling Light And SCARY Sounds Part Two

This Video Taken Was On January 10, 2014 at 10:09 p.m. (cst).

This has to be one of the most bizarre experiences I have had when trying to capture planets, stars, and the moon in the night sky with my camera. My ultimate favorite thing to capture in the evening is the moon, but something very odd was occurring on this particular night.

I was initially filming a weird pulsating purple sky from the distance but my camera wasn't picking up any of it. I could see it with my eyes but it was not showing up on my camera. All of a sudden, this blinking light appears above the area out of nowhere...just hovering but moving all around in that area of the sky.

Now the fascinating thing about this moment is that I could see it being captured on my camera, but as I looked away from my camera...I saw nothing. I could not see it with my eyes just only through the camera.

After reviewing the video...this light seems to be playing with me. My camera was completely out of my control. I would zoom in and it would zoom me out, the light would appear to break into two and then back in one part...bouncing around in the sky in that one area.

VERY SCARY SOUNDS ON THIS VIDEO...IF YOU CAN TRY TO WATCH THIS VIDEO IN THE DARK AND WITH HEADPHONES TO GET THE FULL EFFECT OF ALL THE SOUNDS CAPTURED IN THIS VIDEO. You will have your regular background noise, a motorcycle and dogs barking on and off...but notice that there are some very weird and strange sounds that seem to be coming from within the atmosphere. I do not live near a busy street and it is always very quiet, but it sounds like heavy traffic and big trucks. I also found that I was the only one crazy person outside because temperatures were below freezing on this night and it was very cold, but at times I could hear unknown yells/screams or people talking. Try to hear the loud, howling, screeching sounds captured at the end of this video. Also, at the bottom of these videos you will see certain lights...these are porch lights from other houses...kind of gave me a point of reference.

Thanks for checking it out. :)

Resistance Band Training During Squats Boosts Force And Power Output

SO HERE YOU HAVE IT! :) 

Movements become ballistic at the end of the range of motion during large, multiple-joint exercises, such as the bench press, squats, and deadlift. In other words, there's less load on the muscles as you get closer to lockout and little motor unit activity in the prime mover muscles (the muscles doing the work). Lifting with resistance bands or chains attached to the bar increases the load at the end of the range of motion.

Australian scientists found that force and power output was greater during back squats performed on a Smith Machine when using resistance bands than during traditional weight training. Also, resistance bands are effective when doing traveling lunges and side shuffles...keeping the tension and force continuously while performing these movements.

They used a force platform to determine the forces created during the exercise. Muscles tend to get larger and stronger when subjected to more tension, so we may infer from this study that training with resistance bands (or chains) is beneficial. It can also be stated that training with resistance bands or chains does increase strength and lean muscle mass more than traditional training methods. SO GOOD NEWS FOR ALL OF THE CLIENTS THAT TRAIN WITH ME...JUDY IS HERE TO STAY!!! LONG LIVE JUDY!!!

Journal Strength Conditioning Research, 20: 268-272, 2006.

Post-Exercise Protein Intake Speeds Tissue Repair

After a hard workout in the gym or on the track, your body must repair damaged tissues using amino acids from protein. Exercise speeds the use of amino acids as fuels, which puts them in short supply during recovery...the time the body repairs and restores itself.

Vanderbilt University Medical Center researchers did a sophisticated study showing that feeding protein (10- 15 grams) and carbs after a endurance exercise increased WHOLE BODY protein synthesis after exercise compared to a placebo. All athletes should eat a high-protein energy bar, protein shake, or a high-protein meal within 30-40 minutes of an intense workout.

So remember, it is SO IMPORTANT to include a post-exercise protein source after each and every one of your workout. It will not only speed up your recovery process, but it will build muscle faster. This is something that definitely works...SO DO IT!!! :)

Medical Science Sports, 34:828-837, 2002.

Repeated Cardio Exercise Bouts Boost Fat Use

Exercise is important for weight control because it burns calories during the activity and raises metabolic rate for hours after the exercise is over. Most people trying to control their weight run on a treadmill, ride a stationary bike or work on an elliptical trainer continuously for 30-60 minutes. There may be a better way.

Japanese scientists found that two 30-minute moderate-intensity aerobics programs with a 20-minute break between sessions burned more fat than one 60-minute exercise session. The researchers compared fat use and hormone levels in people riding a stationary bicycle for 60 minutes continuously, or doing two bouts of 30 minutes separated by 20 minutes of rest between sessions. Two 30-minute bouts of exercise increased fat metabolism, stress hormone levels (i.e., catecholamines) and blood ketone levels (a marker of increased fat use) while lowering insulin and blood sugar more than the continuous 60-minute workout. Burn more fat by splitting your cardio routine.

Applied Physiology, in press; Online Published Feb. 22, 2007.

BEYOND THE INTENSITY

Life Is An Echo...What You Send Out Comes Back. Winners Don't Different Things, They Do Things Different. They Send Out An Intense Echo That Returns To Them The Rewards They Have Worked So Hard For.

THE BEAUTY IN THE SKY

Life Has Its Own Reality, With One Real Moment Leading To The Next.

TAKING IT WAY BACK....

Going Back In Time!!! How Time Flies!!! In The Beginning...WAY BACK...FLASHBACK!!!!

YOUR FORMULA IS INSIDE OF YOU

The formula is that wonderful feeling inside that tells you that you can do anything. The Formula is GOD given; we all have THE FORMULA you just have to find it!

*The feeling you experience when you know your purpose in life
*That burst of energy...the last mile of the race
*Experiencing the best workout ever and knowing you gave your all
*Running your first race and finishing no matter what place
*Coming up with a successful business plan in the middle of the night
*Overcoming that intense muscle fatigue...biking up that impossible hill
*Reaching your goal when others thought you would fail
*When you know you have done the impossible

ALWAYS BE GRATEFUL

"Change Your Attitude To Gratitude."

-E. Gracia

I was talking to my aunt Erma last night and she truly touched my heart and asked me to post this quote that means alot to her. The amazing thing about my aunt is that with everything she has endured through her life, she is still able to have faith and be grateful for what she has in her life. My aunt has overcome so much adversity in her lifetime that our family refers to her as the woman with nine lives. And even though she has dealt with so much, she believes in living her life with a positive outlook and a continuing show of gratitude. My aunt and I are so close and I want to personally thank her for everything that she has done for me...from going to my basketball games in high school, to going to my high school and college graduation, for being a true example of STRENGTH and DETERMINATION, and for always supporting and loving me unconditionally. Thank you for being such an important part of my life and for that I am grateful for YOU!

So my message to everyone is to always be grateful for what you have and who you have in your life. Never take life or the people in your life for granted. ALWAYS BE GRATEFUL! I, personally believe that the people closest to me, MY MOM, MY SISTER, MY AUNT ERMA, AND ALL OF MY FAMILY have truly shaped me into the person that I am today. I will soon include a blog dedicated to the most important person in my life...the one that has sacrificed everything for me, the one who instilled the values and the strength to make it in life, the one that introduced me to the game of basketball and supported me at each and every game, the one that rushed to my side when I had to undergo ACL knee reconstruction surgery four times, the one that taught me to multitask and to be creative in all activities, the one and only that made me do book reports every summer growing up....MY MOM!

LET YOUR HEAD LEAD YOU

Never take the people in your life for granted. Appreciate them, help them, care for them, but most importantly make them FEEL SPECIAL. Each of us has a life filled with choices, and sometimes we can make a choice that could hurt someone we care about or help someone we love. 

I believe that each moment of our life is so special...and the people that are in those moments become very important and special to us. Some people will have a positive impact in your life and others will have a negative impact in your life. I have always believed in the people that are in my life, no matter if they have loved me or hurt me. I allow my heart to lead me in every aspect that I do in my life. I just think it is important to respect, love, and help everyone that enters your life...NO MATTER WHAT!

Passion and love comes from your heart. Understand what your heart tells you. Believe in the power of your heart. Never give up on the passion and the love your heart knows! "When the heart is touched, chemicals responsible for good health and a sense of well-being are released in the body.

Research has found that when a person is a recipient of an act of kindness, his or her serotonin levels increase, strengthening the immune system. But interestingly, the serotonin level also increases in the person PERFORMING the act of kindness, strengthening his or her immune system as well."-Jennifer Hawthorne

So be kind to everyone...don't take anybody for granted. Let love lead you in all the directions possible in your life. You only get one life, so GO FOR IT/BELIEVE IN IT/LOVE IT!

Heart Rate Reserve Formula

The Karvonen Formula

This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, so you will need to determine your resting heart rate by doing the following:

• Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
• Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
• To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.

The next important element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
   Beginner or low fitness level . . . 50% - 60% Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%

The Karvonen Formula: 220 - Age = Maximum Heart Rate

Maximum Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:


Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute


Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Try to take your pulse, periodically, during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.

PUMP UP Those Legs

A Great Exercise Round To PUMP UP Your Legs

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

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

POST WORKOUT PROTEIN INTAKE SPEEDS TISSUE REPAIR

After a hard workout in a gym or on a track, your body must repair damaged tissues using amino acids from protein. Exercise speeds the use of amino acids as fuels, which puts them in short supply during recovery... the time the body repairs and restores itself. 

Vanderbilt University Medical Center researchers did a sophisticated study showing that feeding protein (10 grams) and carbs after endurance exercise increased whole body protein synthesis after exercise compared to a placebo. All athletes should eat a high-protein energy bar, protein shake, or a high-protein meal within 30-45 minutes of an intense workout. This practice will speed recovery and build muscle faster. 

Your post-workout meal is one of the most important things you must do in order to recover and in order to see the results you are working hard for. If you are not doing this already, be sure to start, you will see an overall increase in recovery, performance, and body change (results achieved). Thanks for checking out my blog article. Have a good day and HAPPY TRAINING AND DON'T FORGET YOUR POST WORKOUT MEAL! :)

Med. Sci. Sports, 34: 828-837, 2002.

DO AND BE

Success in life comes in cans, and failure comes in cant's!

Round One:
1) Elliptical- 10 minutes/Resistance- 7-9;increase every 2 minutes/Incline- 8; increase every 2 minutes/Strides Per Minute- 165-185 (If you can keep this pace for 10 minutes great...if not, please set your work load and incline for your specific fitness level. Try to make this a challenge that you work toward).
2) Body Weight Squats (no rest/continuous motion)- 100x
3) Push-ups- 10x
4) Body Weight Alternating Lunge Steps In Place (Stepping Forward)- 50x
*Make sure it is continuous without stopping
5) Push-ups- 10x
6) Body Weight Alternating Lunge Steps In Place (Stepping Backward)- 50x
*Make sure it is continuous without stopping
7) Push-ups- 10x + Sit-ups- 25x + Bicycle Pumps (2 pumps on each side)- 50x
8) Step-Mill- 10 minutes/Resistance 8-10; increase resistance every 2 min/For each minute that you are stepping, you will do the following: 1st-30 sec step on each stair; 2nd-30 sec. skip each stair. (If you can keep this pace for 10 minutes great...if not, please set your work load for your specific fitness level. Try to make this a challenge that you work toward).


Round Two:
1) Body Weight Walking Lunges- 1 lap around the track or 200 Lunge Steps
2) One Crunch + One Sit-ups (2=1)- 15 times
3) Core Plank- 1 minute
4) Six Laps around the track- on every 2nd lap- do 10 squat jumps at each corner
*For example- Run 1st lap regular/On 2nd lap do 10 squat jumps at each corner of the lap/3rd lap-regular…
*If you don't have access to a track- Run in Place 30sec + 10 squat jumps after each 30 sec mark (do this six times. You may also decide to create your own cardio challenge for this round. Always be creative! :)5) Core Plank- 1 minute
6) Roman Chair- (knees-to-chest)- 15x
7) On Bench- Reverse Crunches (roll knees-into-chest)- 25x
*keep your heels close to your butt/lead from your belly button not your legs
8) Wall- Sit- 30 sec + 10 Squat Jumps/Wall-Sit- 40 sec + 15 Squat Jumps/Wall Sit- 50sec + 20 Squat Jumps/Wall Sit- 60 sec + 25 Squat Jumps (watch your form/make sure you are sitting in an L (legs form an L-shape on your wall sit; Squat low and jump from the bottom and land in the bottom on squat jumps).
*ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall.

Nice Work...You Did It! Way To Get After It! :)

BURN CALORIES BY DRINKING WATER

Many diet books recommend drinking plenty of water to cut hunger and create a feeling of fullness. But did you know that , drinking water also increases metabolic rate slightly and burns more calories. German researchers found that drinking 500 milliliters of water (about 1 pint) increased resting metabolism by 25 percent- so about 20 extra calories for 60 minutes. Drinking 50 milliliters of water or 500 milliliters of saline (mildly salty water) had no effect on metabolism.

Water increases calorie burning by diluting the blood going to the liver (portal circulation) and by turning on the sympathetic nervous system (the body's fight-or-flight system). The cells have very sensitive methods for regulating fluids in blood, cells and the space between cells. Water intake activates this system, which increases caloric expenditure. Drinking extra water has little effect on weight control and could be dangerous...just like anything. You must find the right balance that works for you and how water plays into your everyday activities. The 20 calories you expend processing the water is equivalent to jogging for two minutes. But again...don't forget, excessive water intake can cause hyponatremia (water intoxication), which can be deadly.

So remember to stay hydrated each and every day...do not go overboard on your water intake especially if you are not active. Water has and will always be vital to your survival. It participates in almost all the chemical reactions in your body, it helps cool you, and moves vital fuels and hormones to your muscles and tissues. Just be aware that just like anything else...there have been known cases of people drinking too much water and dying from these decisions. BALANCE IS THE KEY TO EVERYTHING IN THIS LIFE! So be ACTIVE and DRINK YOUR WATER!!

Journal Clinical Endocrinolgy Metabolism, 92: 3334-3337, 2007)

AMAZING Jumping POWER

This video shows a series of different box jump challenges at the end of each round of legs. There were single jumps on the high box, then on to two-motion jumps (start at the lowest point come up from your squat less than half-way up, go back down to your starting position and then jump on the box from the bottom of your squat...very tricky jumping style). Then a plate was added to the high box...then two plates to the high box...and finally ending with three plates on the high box. This was an amazing accomplishment and a huge challenge that was mastered. Mainly, because she is about 5'1 and she was ending each round with a variety of Intense Challenging Box Jumps. AMAZING JOB!!!!