Workout for Wednesday

Happy Hump Day! Here's your workout for today:
Bench press & Lat pull downs or pull ups
(with weight)

15, 10, 5, 3, 1
= these are the reps you will do for each exercise. Every new set go heavier on the weight. If you fail to get the correct number you need to redo the set.

Word of the day is = ACCOUNTABILITY:
I teach my kids that they have to take responsibility for everything that happens to them. What does Accountability mean to you?

Workout for Tuesday

Tuesday's workout is a sprint workout! This workout will get your heart rate up! Best to do this workout on a track but it can also be done on a treadmill and use a hallway or outside your club for the broad jumps.

Warm up: 400 meter run at 50%, 30 sit ups, 5 handstand push ups, modify if you can't do.

Run 200m, do 30 push ups, broad jump 200m, do 30 push ups. Do this cycle 4 times as fast as you can. Totals, 800 meter, 240 push ups, 400 meters of broad jumps. Beginners scale as needed. (example: cut workout in 1/2)

Word of the day: Laughter, what makes you laugh and are you laughing enough?

Workout for Monday

Monday's workout set the tone for the week! Plan your work and work your plan.

Warm up: 20 burpess 20 push ups 20 air squats, 10 x 40 yard sprints 20 box jumps.

Workout: Squat ( your body weight) and Dead Lift (your body weight) 5 Rounds
Do as many Squats as you can until you fail ( count the reps) then do as many Dead lifts as you can until failure. ( count the reps) Add your two totals and that is your score for the fist round.

Take as much time as you need between rounds and exercises. This is not a timed workout, you are trying to get the max score. You will complete 5 rounds and add the total.

Beginners: You can do 1/2 or 3/4 your body weight. If you do 1/2 your body weight divide your score ( number of reps) by 2 and that will be your total.

Word of the Day: Wellness: What are your keys to Wellness?

Give me the beat boys and free my soul…

“Words make you think a thought. Music makes you feel a feeling. A song makes you feel a thought.” - E.Y. Harburg

How many times have you heard a particular song and you are instantly taken right back to that moment in time? You remember exactly where you were, who you were with and what you were wearing. Music is truly a powerful force; it can bring joy, laughter and even sorrow and sadness. I’m reminded of the Uncle Kracker’s song….or rather Dobie Gray’s “Drift Away” where he sings “Oh, give me the beat boys, and free my soul. I
want to get lost in
your rock and roll and drift away.” Yes, it’s easy to get totally lost in music, and sometimes it’s a healthy escape.

As we acknowledge the death of King of Pop, Michael Jackson, we may or may not have liked him as a person, but I don’t think anyone would challenge his talent and the impact his music made on the world. Most all of us would probably immediately start tapping our foot or shaking our behind when “Thriller,” “Billie Jean” or “Beat it” is played.

“My goal in life is to give to the world what I was lucky to receive: the ecstasy of divine union through my music and my dance.” - Michael Jackson

We all have our favorite music that we listen to for different occasions. We’ve got music for eating dinner, music for going to sleep, music to work out to, and maybe even special music while we’re feeling romantic. Wouldn’t the world be boring if we didn’t have music? As the quote above says, “Words make you think a thought. Music makes you feel a feeling. A song makes you feel a thought.” Life is a bundle of emotions, and music partners with those emotions, helping us to better adapt to what life throws at us.

“I wake up from dreams and go "Wow, put this down on paper." The whole thing is strange. You hear the words, everything is right there in front of your face...” - Michael Jackson

I’m reminded of what music I like to listen to when I’m doing cardio. Can you imagine doing your cardio to silence and trying to keep yourself on track? As of today, my current top five favorites are:

(1) Bad Girlfriend (Theory of a Deadman)
(2) Dead or Alive (Bon Jovi)
(3) Welcome to the Jungle (Guns & Roses)
(4) Back in Black (AC/DC), and
(5) Cyclone (Baby Bash)

These songs make me want to move! Have you noticed how you can just be grinding along, but a certain song comes on and you suddenly pick up the beat and you’re extra inspired? That’s why I like to periodically change my selections.OK, now it’s your turn - what’s on the cardio section of your MP3 Player, IPod, I Phone, or wherever your music is stored and organized? I want to hear from you! We can help motivate each other by trying different music. You might even take your workout to the next level!

Workout For the Weekend!

WEEKEND WORKOUT: Push till you can't push no more!

Warm up 20 burpees, 20 jumping jacks 20 shoulder rolls and run 400 meters

The workout: Shoulder press, push press or push jerk

On the minute with a continuous clock running you add an extra rep every minute.
Example 1st min 1 rep, 2nd min 2 reps, 3 min 3 reps... keep going until you can not do the amount of reps within the minute... For example 10 mins and you cant finish 10 reps your number is 9.
Men 135 lbs
women 65 or 45 lbs

The word of the weekend is: Integrity

Workout for today - Friday

TGIF I always love my workouts on Friday. End of the week and the beginning of the weekend.

Today's workout will be bit longer then usual and this workout can be scaled down if you are a beginner or intermediate level.

For Time:
100 air squats
Run 2 miles
100 lunges
100 jumping lunges
Run 2 miles
50 jumping squats

I call this workout "To Hell and back" post your time.

Word of the day is : Courage! tell me your Courage story.

Workout for today - Thursday

"Core conditioning"

Warm up: 2 x 400 meter run with 3 minutes rest in between. 60% on the first one and 85% on the second one. 25 standing broad jumps, 25 air squats, and 25 lunges

1 min sit ups
1 min leg lifts
1 min bicycle crunches
1 min super mans
1 min break
4 rounds

Count your reps during each exercise until you finish that round. Use the break to write down your score.
Example round 1=30 sit ups, 30 leg lifts, 40 bicycle sit ups(left knee and right knee combine equal 1 rep), 52 super man. Total score 152 for that round.

Word of the day: Inner Strength. Are you born with it or is it developed?

Workout for Wednesday

It is the middle of the week and the day most people want to blow off their workout. Stay the course, plane your work and work your plan. Your body will thank you when you are done.

Warm up: Row 1k, or your choice of cardio equipment for 10 minutes.

10 Hang power cleans 115 LBS men, 75LBS women

10 Pull ups

10 Diamond push ups or Body weight bench press

10 Kettle bell high swings 1.5 pood for men 1/2 pood for women

so to recap, each exercise 10 times no rest in between exercises. After you complete one rest 1 minutes and repeat. You will do a total of 5 rounds or 50 reps of each exercise.

The word of the day is effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.

Workout for Tuesday

A Workout is the badge of winner - the mark of a organized, goal oriented person. G.A.


1= 400 meter sprint / rest 3 minutes

2= 400 meter running backwards / rest 3 minutes

3= 400 meter side shuffle (right side) / rest 3 minutes

4= 400 meter side shuffle (left side) / rest 3 minutes

5= 400 meter sprint

this workout will be a bit longer then most and running is sometimes not that enjoyable. Push through it and you will feel a sense of accomplishment when finished.

Workout for Monday

Workout for Monday!

I hope you all had a wonderful Fathers day weekend. Today is a very fast workout. Should be completed in less then 15 minutes.

Push Press 20 reps Men 95 LBS Women 65 LBS

Run 400 Meters

4 rounds, not rest between exercises. Post your time

Healthy Anticipation – What are you looking forward to?

"The grand essentials of happiness are: something to do, something to love, something to hope for." Allan K. Chalmers

After last week’s topic on expectations and what they produce in our lives, I thought of how important a role “anticipation” plays in our lives. Anticipation and expectation go hand in hand. With yesterday being the first day of summer, I reflected back on my own childhood growing up and how excited I became as the end of school year approached and summer awaited. I could hardly concentrate on the tasks at hand, and often finished the school year by the seat of my pants! I anticipated sleeping late, hanging out with my friends, and often going on vacations with my family. Even if maybe it wasn’t any big vacation, I knew it would be fun, and even better yet, I wouldn’t have to be doing homework or worrying about school. Then summer vacation was over too quickly and it was back to my nervous, but excited anticipation of the new school year. Maybe you’re flashing back right now when you were in high school and you anticipated that first football game, then Homecoming, then prom, and on and on. Seemed in high school and college, there were always pretty major events to look forward to.

Anticipation is healthy. How often do you tell someone something specific that you’re looking forward to? If you’re single, maybe it’s going on that first date with a new person. “What will I wear? What will I talk about?”You may even have butterflies when you think of them and the next time you see them. The anticipation builds up and then “Boom”, it’s over – what next? We always want to know “What’s next?” What about pregnancy? I know with each of my three children, the anticipation from first finding out about the pregnancy through the births of each of them were months and months of hopeful, exciting anticipation.

We all need something to look forward to. You may be thinking – “What do I have to look forward to this summer?” “The economy sucks; I have no extra money to do anything special.” Having things to look forward to doesn’t have to be expensive. Maybe you set aside time on your calendar in a week or two to just call someone you’ve been meaning to, but haven’t taken the time. Maybe it’s just creating your own “staycation” by calling some local resorts and getting good summer rates to take your family for a weekend getaway. Maybe it’s just a cookout in your back yard playing a little volleyball in the pool.

Anticipation of upcoming events or activities creates hope in our lives. Sure, sometimes we build it up so much that when it gets here, we feel let down, but it’s still a hopeful experience. What are you anticipating in your health? Are you working out with anticipation and expectation about how much better you will feel next week? Set small goals on your calendar that by “x” date, you want to lose “x” pounds, or drop your body fat by “x” percentage. Maybe you’re looking at my daily workouts and you’re thinking, “OK, if I start doing these workouts, I will not only look better, but I will feel better.” Your anticipation builds and you are given hope. What happens when you feel better? You exude those feelings and other around you can’t help but notice. These are all things to look forward to: Anticipation = Hope.

Summer is here – Start making your list of things you have to look forward to. Make it your “anticipation calendar.” You’ll be surprised when you start writing things down, whether big or small; there is ALWAYS something to look forward to. What’s on your list?

Workout For the Weekend!

Workout For the Weekend!

Warm up: 5 x100 yard sprints

Exercise 1: 30 Jumping Squats
Take 30 seconds rest and repeat 10 times.

Exercise 2: Planks front x 3 for 30 seconds each, Left Side x 3 for 30 seconds, Right Side 3x 30 seconds.

Enjoy your weekend! What would you do if you knew you would not fail?

Workout for today - Friday

Happy Friday! Looking forward to a beautiful weekend... I always get inspired when I see my most favorite place here, beautiful Santa Barbara, I want to be there!

Today, we will work the back with another Tabata work out (intense 20 seconds on, 10 seconds off for 4 minutes)

- Warm up
; a 10 minute jump rope

- Exercise 1
;Pullups (use bands if needed) in 20 seconds do as many reps as possible and take a 10 seconds break. Do a total of 8 rounds. Total of 4 minutes.

Scoring - what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout.

- 10 burpees

- Exercise 2 Deadlifts;
Men 135, women 65; tabata deadlifts, do as many as you can for 20 seconds, 10 second rest, continue for 4 minutes. Again your lowest rep in any of the eight rounds that is your score for the round. Go to your knees if you have to.

Have a great workout and weekend!! Let me know your times... Stay tuned for more workouts Monday!

Workout for today - Thursday

Today, lets's blast our chest and triceps with this Tabata chest work out (intense 20 seconds on, 10 seconds off for 4 minutes)

- Warm up
; a 2k row
or run 1 mile

- Exercise 1, Bench press; Men 135 lbs , women aim for 65 lbs (or at least 45lbs the bar)... in 20 seconds do as many reps as possible and take a 10 seconds break. Do a total of 8 rounds.
Scoring - what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout.

- 1 mile run or 2k row

- Exercise 2, Push Ups; tabata push ups, do as many as you can for 20 seconds, 10 second rest, continue for 4 minutes. Again your lowest rep in any of the eight rounds that is your score for the round. Go to your knees if you have to.

Workout for today - Wednesday

Here is your workout for Wednesday! Let's focus on core strength today, abs and back:

- 25 back extensions
- 50 knees to elbows (standing)
- 50 double arm kettlebell swings:
  • 36lb. (1 pood) = for males
  • 18lb. (1/2 pood) = females
- run 800 meters
- 50 sit ups
- 25 supermans

- Repeat 3-4 times depending on fitness level

Let me know your time and how your core feels after!

Workout for today - Tuesday

Maximize your time - if you bring the intensity, this workout should be no more than 30 minutes and a killer!

- 1 mile run (at 60% max for beginner's, 80% for advanced)
- 10 air punches (shadow box)
- 1 Sprawl/Burpee (4 count for beginners 8 count for advanced)
- Repeat and continue punches and burpee combo for one minute no rest
- 1 min.
jumping lunges no rest
- Repeat burpee combo and lunges for 10 minutes

What was your time?
Let me know how your workout goes!

- Motivation changes the mind’s willingness to proceed. It creates hope, optimism, and inner strength :)

What are your expectations producing in your life?

Whatever we expect with confidence becomes our own self-fulfilling prophecy. ~ Brian Tracy

How many times in conversation do you say to someone or they say to you, “Well….what do you expect?” Think about it – when you do specific things in your life, are you doing them mindlessly, or are you doing them with specific expectations in mind? I think we’re all guilty on both counts, or maybe there’s times when we’re not really truthful and we tell ourselves, “Wow…I didn’t know that would happen.” Say you’re driving 95 in a 65 and you’re surprised when you see flashing, red lights in your rear view mirror. I mean, “C’mon – what do you expect?” Now I’m sure you weren’t driving fast hoping you’d get pulled over. We all know there are consequences for our actions, but why not plan the outcome by managing expectations wisely?

Our expectations always imprint our hearts and form our inner image. You may tell yourself, “I have bad genes; all of my mother’s side of the family is obese. There’s no amount of exercise or dieting I can do to be lean. This is just the way I am.” If that’s your attitude, then you’re right – you will never be at a healthy weight because obesity is what you’re expecting in your life. Or maybe you never furthered your education by getting a degree and you go through your career thinking, “I’ll never be promoted, they only promote those with college degrees.” If you expect to live a defeated life, then regardless of the potential you have within you, your expectation will produce that defeat in your life

What do you believe about yourself? What is your value? I’m not talking about just changing your thoughts in order to change your life. That’s all well and good, but true transformation takes place at a much deeper level. It’s what you believe that produces freedom and transformation in your life. Let me say that again – it’s not just what you think, but what you deeply believe. First you must believe in yourself, which in turn supports your behavior. That transformation comes from your heart first, not anywhere else.

What image are you projecting in your life? If you don’t like what you see, then change it! By changing your inner image by what you believe about yourself, you can potentially change your outer outcome. You have the ability to choose your expectation in any circumstance of life. Freedom of choice is a beautiful thing that we humans have, as no one can dominate our attitudes or take our choices from us. The same thing goes with others in your life. Often people will become what you expect them to be. What are you expecting from your children? Just because they may bring home less than desirable grades at times, do you expect that they’ll be losers all their lives? Hopefully not! Start expecting good things from them, and watch what a difference it makes in their attitude. And since we are all products of our parental influence, you can positively shape your children’s lives by your expectations of them.

You will live up to the level of expectation you place on yourself, or you will live down to your expectation of yourself. No matter what your story is, start believing in yourself. Do you want to improve your health, your fitness goals and ultimately your life? Then decide what you want, start believing it in your heart, and begin to EXPECT those good things and changes to take place. The changes will reflect over your whole persona. Then when someone gives you the standard question “How are you?” You can reply with a smile on your face, “I’m great - I’m EXPECTING!”

Share with me your comments about what you’re expecting – I thrive on encouraging others!

Create your Own Stimulus Package by Giving

Only a life lived for others is a life worthwhile. ~ Albert Einstein

The price of gasoline is slowly creeping back up, bank-owned homes are still flooding our neighborhoods, and high school and college students are lining up for summer jobs. Many restaurants and higher-end retail stores continue to pull out of their leases. I’m not going to get on my bandwagon and give my two cents about what the government is or isn’t doing to stimulate the economy. Rather, I ask myself, what can I be doing – me alone. How can I make a difference?

While these troubling times are seeing people hold on to what they have or take the mindset “my four and no more,” it’s time to look beyond ourselves. Rather than look at what we don’t have, why not take inventory of the many blessings in our lives that we do have and share them with others? And I’m not talking about doing things with a big arrow pointing to yourself saying, “Hey, look at me. I’m so generous, I’m doing something wonderful!” Paying forward to others from your own blessings shouldn’t just be the popular thing of the day, but rather a lifestyle.

This reminds me of the Starbucks “Pay it Forward” chain in Sacramento last year when a woman who was in the drive-thru went to pay for her coffee at the window, and she was told that the person in front of her taken care of it. This, in turn, caused the woman to do the same for the person behind her, resulting in a 109 car pay it forward chain! I’m sure that there are thousands of these types of random acts of kindness that have gone unpublicized. Imagine the woman who started it all and how she suddenly opened herself up to an outpouring of blessings in her life. That’s the way it works – doing something nice, without expecting anything in return just creates the right energy to attract good things your way.

It seems that often national tragedies or disasters are what it takes to bring people together. I still hear how New York City is a different place since 9-11 where people united together without those walls that kept them apart before; same thing with Hurricane Katrina. Do we need another disaster or “Great Depression” to cause us to see outside of ourselves? Many say we are in another Great Depression, and who’s to say we are or aren’t. But the point being - when we look outside of ourselves, we open ourselves up to a whole new avenue of opportunity that may otherwise remain dormant.

Someone will always be hurting worse than you. Why not ask yourself - what can I do to make a difference in someone’s life today? What do I have that I can share with others – maybe it’s just a smile to someone you pass on the street. That smile may be just the thing that gives that person hope in an otherwise gloomy day, creating a desire within them to smile at someone else.

I hope this message inspires you to start your own pay it forward campaign and do your part in stimulating not just the economy, but stimulating the lives of others. Are you doing everything you can with what you’ve been given? Maybe you have some gifts and talents others around you would love to be a part of. Why not become a beacon to others by mentoring someone who is interested in learning more about your gifts and talents?

To be that positive light, you’ll need to stimulate wellness in your own life. Our bodies were created with everything necessary to thrive; but it’s our own lifestyle choices that can make the difference in whether we are walking in health or not. Let me stimulate your thinking today to treat your body with the proper nutrients, nurturing, and fitness program designed for you. I want to pay forward, not only my knowledge in the health and fitness industry, but also my gift of encouragement.

Why not ask yourself today, “How can I pay forward my talents or simply my good fortune?” I’d love to hear from you on how you are paying it forward – maybe you’ll inspire someone else with your ideas. The results could create a chain that can make a difference in not only your life, but in the lives of others.

What Matters in Your Life?

People who matter are most aware that everyone else does, too. ~ Malcolm S. Forbes

I recently stood behind a woman in line at the grocery store who was being so rude to the clerk. She wasn’t doing somet
hing right with the credit card scanner and it wasn’t registering. The clerk told her she needed to run it through again, and she sighed saying gruffly, “My ice cream is melting, and my husband’s waiting in the car!” The clerk apologized as she re-ran the card through the machine, but she was still muttering under her breath. When it was my turn, the clerk said hello and I asked him how he was. He replied sarcastically, “It’s just such a treat to be up here.” I brushed it off and said “Well, life is too short to get so upset.” He seemed to lighten up when I realized I was going to be a nice customer. As I took my bags out to my car, I noticed the woman had been walking so slow that she was just barely getting into her car and was complaining to her husband as she got in. I felt sad in my heart for this woman, as I have no idea what she was going through or why she seemed so bitter and unhappy. Above everything, she certainly didn’t look very healthy.
It reminded me of the lyrics of a song I recently heard by Rascal Flatts called “Things that Matter and Things that Don’t.” It’s a great song and oh so true. Things in our lives are just that “things.” It’s the people and relationships who matter most. In doing research for this blog, I found a book by Ira Byock, M.D. called The Four Things That Matter Most. Dr. Byock is a doctor who has handled seriously ill patients for numerous years as well as those in hospice care towards the end of their lives. You see he has learned in working with these patients who are facing death’s door the importance of four sentences:

  1. Please forgive me.
  2. I forgive you.
  3. Thank you.
  4. I love you.

Last week I talked about living with regrets and how we’re not guaranteed a certain amount of time on this earth. I don’t know about you, but I don’t want to wait until I’m knocking on death’s door to think about these phrases and try to make changes then. Now is the time that matters and we can start today. So many people go through life holding on to unforgiveness in their lives, never even realizing how they are keeping others, much less themselves in bondage.

These phrases really do make you think about how you’ve lived your life and how you’ve handled people along the way. We’re not immune to sudden illnesses or accidents that may come our way, so you don’t want to wait until it’s too late to express forgiveness, say thank you and I love you. If someone comes to mind right now, pick up the phone and call them, send an email or even mail a handwritten card or letter. (I think people still do that!) Maybe you’re not forgiving yourself for something you’ve done in the past. If so, write yourself a letter. How freeing is that!

Since we’ve established that relationships are what really matter in life, what are you doing to transform yours? I’m not saying I’ve “arrived” in my own relationships as far as these thoughts are concerned, and there are still lessons I am learning as I go along. However, I do know this much - I have chosen to be a “builder” or an “edifier” in my life. I am so passionate about fitness and total wellness that I hope at least a little of it has rubbed off in your life. Living a life of wellness is not only for your benefit, but for that of your loved ones. None of us want to be a burden on loved ones now or later in life, so keeping yourself as healthy as possibly can improve your ability to enjoy your life and your relationships with others.

I celebrate the friends and family who have impacted my life, and I love and appreciate you very much. And to all of my “social media” family, a big THANK YOU for your support, your comments and enthusiasm in this wellness message that I so passionately try to convey. I am honored that you believe I have something worthwhile to share, and I hope I’m making a difference in your life. Now if you haven’t exercised today…get off your badonkadonk and MOVE!