Sometimes we let the mind wander into places it shouldn't. We set up goals in our minds and then we sprint. When these goals aren't realized in the time we planned, we sometimes quit, or lose desire. It takes a person of true discipline and self resolve to stick to a certain mindset without straying. We choose what we want out of life and then second guess our decisions the second it appears as though they won't become a reality. Is it our own stubborn pride that kills our dreams or is it just plain laziness? It is as though we would rather say we quit while we were ahead than say that we tried until failure. The crazy thing about success is that it sometimes takes massive amounts of failure for it to occur. There are certain aspects of life that hold us back from success, but it should never be what is inside of us. A beating heart is more powerful than one would think. Failure will not stop it from working, but quitting may take years off of it. If you were to look back on your life starting now, what would you see? Would you regret the life you have lived or would you be satisfied? Either way you look at it, there is always room for improvement. There is no recipe to success, if there was, everybody would be successful. Those who know the recipe are those who have lived it. They took the chances no one was willing to take, made the failures no one wanted to make, lived the lives that no one wanted to sacrifice for. And through all of that, they made it.
Think of your challenges, think of your goals, and commit.
Tuesday, April 30, 2013
Tuesday Dumbbell Workout
Location: Gym
Equipment needed: Dumbbells (Various)
Time Needed: 25-40 minutes
Warm-Up-5 Minute Warm-Up (Treadmill, etc)
Workout: 4 sets timed. Do as many as possible with good technique, 1 minute rest in between sets.
-Goblet Squat: (Hold Dumbbell (50-90 lbs) with both hands in front of your chest. Squat down, making sure to keep your chest up and knees behind your toes. Repeat)-1 minute
-Push-up Row: (Push-up position holding dumbbells (10-20lbs). Do a push up, row with one arm pulling your elbow back and bringing the dumbbell up toward your side. Repeat with other arm)-1 minute
- Alternate:
Lateral Jump: (Feet together, push off outside foot and land on opposite foot traveling sideways. Land and spring the other direction, repeat)- 30 seconds
Alternating Lunge Jump: (Conduct a lunge, jump and switch legs in midair, land and conduct a lunge on the other side, repeat)-30 seconds
Lateral Jump: (Feet together, push off outside foot and land on opposite foot traveling sideways. Land and spring the other direction, repeat)- 30 seconds
Alternating Lunge Jump: (Conduct a lunge, jump and switch legs in midair, land and conduct a lunge on the other side, repeat)-30 seconds
-Dumbbell Press: (2 Dumbbells (20-40lbs) and hold them shoulder height. Press them above your head, bring them back to shoulder height in a controlled motion. Repeat)- 1 minute
-Alternate:
Burpees: 30 seconds
Mountain Climbers: 30 seconds
Rest: 1 minute
-Alternate:
Burpees: 30 seconds
Mountain Climbers: 30 seconds
Rest: 1 minute
ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.
5 Minute Plank: (Continuous plank for 5 minutes, switching to target different muscles)
-Regular Plank: (Push-up position on elbows with back straight)- 1:30
-Side Plank: (On left or right side, balance on elbow with alternate arm straight up in the air for balance.)-1:00
-Alternate Side Plank: (Same on alternate side) 1:00
-Back Plank: (Lying on your back, pick legs up and raise shoulders off the ground. (Tip: Put hands under tailbone to help lower back strain. Those with a stronger core can try reaching toward their feet with both arms and holding in that position) Keep your shoulders and feet off the floor.- 1:30
5 Minute Plank: (Continuous plank for 5 minutes, switching to target different muscles)
-Regular Plank: (Push-up position on elbows with back straight)- 1:30
-Side Plank: (On left or right side, balance on elbow with alternate arm straight up in the air for balance.)-1:00
-Alternate Side Plank: (Same on alternate side) 1:00
-Back Plank: (Lying on your back, pick legs up and raise shoulders off the ground. (Tip: Put hands under tailbone to help lower back strain. Those with a stronger core can try reaching toward their feet with both arms and holding in that position) Keep your shoulders and feet off the floor.- 1:30
Finish:
-Bicycle sit-ups: 100
-Bicycle sit-ups: 100
Pictures and Videos to Come
Tuesdays Body Weight Work Out
Location: Your Bedroom
Equipment: None
Work Out Time: 25 Minutes
Warm Up: 10 Minutes
1 Minute Log Jumps Side to Side (Draw a line in the middle of the floor next to you. Jump side to side over it bringing your knees to your chest)
1 Minute Log Jumps Front to Back (Draw a line in the middle of the floor in front of you. Just back and forth over it bringing your knees to your chest)
1 Minute High Knees w/Arms Straight Out (High knees with arms straight out making a T)
1 Minute Heel to Butt w/Arms Straight Up (Butt Kicks with arms straight up)
Repeat twice
2 Minutes of stretching (Dynamic stretching only! Holds should be 3 seconds MAX)
Cycle 1: 5 minutes total, as many sets as you can do each exercise.
1 Minute Power Jumps w/Pogos (Jump up bringing your elbows to your knees 5 times, Then Pogo on your right leg while keeping the left leg up in a 90 degree position. Switch legs. 5 each leg)
1 Minute Squats w/Push Ups (Body weight squats 8. Push ups 10)
1 Minute Plank
1:30 Minute Straight punches (Low center of gravity, making sure to properly torque the hips as the arm extends)
0:30 Second Rest
Repeat twice
Cycle 2: 5 minutes total, as many sets as you can do each exercise.
1 Minute Lunge Jumps w/Diamond Push Ups (10 lunge jumps 5 each leg, 10 diamond push ups)
1 Minute Burpees
1 Minute Mountain Climbers Standing (Reach left arm up while bringing right knee up, as if doing high knees reaching for apples on a tree)
1 Minute Upper Cuts (Low center of gravity, properly torque hips on extension of the arm)
1 Minute Plank
5 Minute cool down and static stretch.
Equipment: None
Work Out Time: 25 Minutes
Warm Up: 10 Minutes
1 Minute Log Jumps Side to Side (Draw a line in the middle of the floor next to you. Jump side to side over it bringing your knees to your chest)
1 Minute Log Jumps Front to Back (Draw a line in the middle of the floor in front of you. Just back and forth over it bringing your knees to your chest)
1 Minute High Knees w/Arms Straight Out (High knees with arms straight out making a T)
1 Minute Heel to Butt w/Arms Straight Up (Butt Kicks with arms straight up)
Repeat twice
2 Minutes of stretching (Dynamic stretching only! Holds should be 3 seconds MAX)
Cycle 1: 5 minutes total, as many sets as you can do each exercise.
1 Minute Power Jumps w/Pogos (Jump up bringing your elbows to your knees 5 times, Then Pogo on your right leg while keeping the left leg up in a 90 degree position. Switch legs. 5 each leg)
1 Minute Squats w/Push Ups (Body weight squats 8. Push ups 10)
1 Minute Plank
1:30 Minute Straight punches (Low center of gravity, making sure to properly torque the hips as the arm extends)
0:30 Second Rest
Repeat twice
Cycle 2: 5 minutes total, as many sets as you can do each exercise.
1 Minute Lunge Jumps w/Diamond Push Ups (10 lunge jumps 5 each leg, 10 diamond push ups)
1 Minute Burpees
1 Minute Mountain Climbers Standing (Reach left arm up while bringing right knee up, as if doing high knees reaching for apples on a tree)
1 Minute Upper Cuts (Low center of gravity, properly torque hips on extension of the arm)
1 Minute Plank
5 Minute cool down and static stretch.
Morning Motivation
“It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.”
-Dalai Lama XIV
The mission of Warriors of Change is to change fitness from being a singular personal pursuit to a means of social empowerment. The reason the warrior fights isn't to stay alive, but to protect loved ones and the brother/sister next to us. We are all guided toward selfless pursuits because that is what binds us together as human beings. We are not alone in this world, and no action meant for purely selfish reasons ever inspires us to truly give our all. Selflessness has long been a warrior trait:
"Plutarch asked, 'Why do the Spartans punish with a fine the warrior who loses his helmet or spear but punish with death the warrior who loses his shield?'
Because helmet and spear are carried for
the protection of the individual alone, but
the shield protects every man in the line."
-"The Warrior Ethos" by Steven Pressfield
We post these motivations, workouts, and challenges so that we may slowly begin to build a movement with the power to give back. We spend money, time, and effort trying to make ourselves better but not everyone is gifted with the same opportunities. Our goal here at Warriors of Change is to combine our desire for fitness and self-improvement with a cause to empower others so they can join us. These past few weeks we have dedicated our workouts to the One Fund for the victims of the Boston Marathon bombing. I can think of no better connection between fitness and selflessness and I am proud to be a part of the contribution. Join us, there is no better way to give back than to empower yourself and use your strength to empower others. Use your hard work to encourage others to keep the courage to fight on. This is not about giving, it is about not giving up.
Stand together as Warriors and we will create change in ourselves while changing the world.
At the end of this week we will make our first donation to the One Fund. All of the workouts and motivations drive us toward the goal of getting fit and giving back. We are continuing to shape and improve the way that we operate, but we need more help from you to continue to develop our vision. Comment on the workouts, share ideas, stories, and thoughts. We would love to hear from all of you!
-Dalai Lama XIV
The mission of Warriors of Change is to change fitness from being a singular personal pursuit to a means of social empowerment. The reason the warrior fights isn't to stay alive, but to protect loved ones and the brother/sister next to us. We are all guided toward selfless pursuits because that is what binds us together as human beings. We are not alone in this world, and no action meant for purely selfish reasons ever inspires us to truly give our all. Selflessness has long been a warrior trait:
"Plutarch asked, 'Why do the Spartans punish with a fine the warrior who loses his helmet or spear but punish with death the warrior who loses his shield?'
Because helmet and spear are carried for
the protection of the individual alone, but
the shield protects every man in the line."
-"The Warrior Ethos" by Steven Pressfield
We post these motivations, workouts, and challenges so that we may slowly begin to build a movement with the power to give back. We spend money, time, and effort trying to make ourselves better but not everyone is gifted with the same opportunities. Our goal here at Warriors of Change is to combine our desire for fitness and self-improvement with a cause to empower others so they can join us. These past few weeks we have dedicated our workouts to the One Fund for the victims of the Boston Marathon bombing. I can think of no better connection between fitness and selflessness and I am proud to be a part of the contribution. Join us, there is no better way to give back than to empower yourself and use your strength to empower others. Use your hard work to encourage others to keep the courage to fight on. This is not about giving, it is about not giving up.
Stand together as Warriors and we will create change in ourselves while changing the world.
At the end of this week we will make our first donation to the One Fund. All of the workouts and motivations drive us toward the goal of getting fit and giving back. We are continuing to shape and improve the way that we operate, but we need more help from you to continue to develop our vision. Comment on the workouts, share ideas, stories, and thoughts. We would love to hear from all of you!
Monday, April 29, 2013
Bedtime Breakdown
"Some of the easiest habits are the hardest ones to break..."
Habits... Many of these are unconscious in the sense that we don't even realize we're doing them. They are recurrent patterns of behavior that are acquired through frequent repetition. Habit can also be thought of as a link between a stimulus and a response. We don't even know that they are happening because they have been conditioned to do so. Sometimes developed to cope with certain aspects of life, or sometimes just from constantly repeating a wrong routine.
As a child, when learning to walk, we are constantly taking in what we see around us so that our brain can put one foot in front of the other. An Olympic runner is not an Olympic runner without first breaking poor running technique to learn the proper technique.
The same goes for all habits conditioned in the mind. They appear to be uncontrolled acts. However, the same way the mind can learn the proper technique after years of poor technique is the same way it can break habits that seem impossible to break.
How do chain smokers of 50 years take the steps to quit? They have the will to overcome their habits. Face your habits. Look at them. Weigh them. See the affect they have on your life.
Take the next step tomorrow in leading a path where you are the one in control of your habits and creating new ones that can make a difference in your life and the life of others.
Habits... Many of these are unconscious in the sense that we don't even realize we're doing them. They are recurrent patterns of behavior that are acquired through frequent repetition. Habit can also be thought of as a link between a stimulus and a response. We don't even know that they are happening because they have been conditioned to do so. Sometimes developed to cope with certain aspects of life, or sometimes just from constantly repeating a wrong routine.
As a child, when learning to walk, we are constantly taking in what we see around us so that our brain can put one foot in front of the other. An Olympic runner is not an Olympic runner without first breaking poor running technique to learn the proper technique.
The same goes for all habits conditioned in the mind. They appear to be uncontrolled acts. However, the same way the mind can learn the proper technique after years of poor technique is the same way it can break habits that seem impossible to break.
How do chain smokers of 50 years take the steps to quit? They have the will to overcome their habits. Face your habits. Look at them. Weigh them. See the affect they have on your life.
Take the next step tomorrow in leading a path where you are the one in control of your habits and creating new ones that can make a difference in your life and the life of others.
Mondays Mass Power Workout
Location: Gym
Equipment Needed: Bench Rack, Squat Rack, Dumbbells, 25-45 lb plate, 5 lb plate.
Work out time: 35 Minutes
Warm Up: 5 Minutes
Treadmill set to a comfortable sprinting speed.
40 seconds on the treadmill, 20 seconds off the treadmill
Repeat 5 times
Cycle One: As many sets as you can do in 7 minutes.
Bench Press: 10 (Standard bench press)
Chest to Bar: 10 (Once you rack the bench, pull your chest up to the bar)
Curl to Press with a Squat: 10 (25-45 lb plate in hand, curl it up, then press it over your head, bring it down into a squat)
Rest: 3 Minutes
Cycle Two: As many sets as you can do in 7 minutes:
Squat: 10 (Standard squat)
Split Squat: 20 (10 each leg. Stand with one leg forward, one back... Do 10 quick and switch legs)
One Armed Dumbbell Snatch: 16 (8 each arm. Start with legs bent, dumbbell in one arm. With one fluid motion, driving power through the hips, raise the dumbbell up over your head until arm is straight)
Rest: 3 Minutes
AB TIME:
Start with a set of bridges: 1 minute front plank, 1 minute right side plank, 1 minute left side plank.
Now, Super Man Bridges: 1 minute left arm up and right leg up, 1 minute right arm up and left leg up.
End with 5 lb in and outs: Lying on your back hold a 5 lb plate in your right hand. Hold your right leg up 6 inches off the ground. The left leg will come up, as it does, pass the plate to your left hand underneath the left leg (inside to outside). As the leg goes down, pass it back to the right and repeat the process.
Switch hands and do it on the same leg, only this time, outside to in.
Switch legs and repeat both inside to out and outside to in.
20 reps each one, so 40 each leg (20 in and 20 out)
Stretch
Equipment Needed: Bench Rack, Squat Rack, Dumbbells, 25-45 lb plate, 5 lb plate.
Work out time: 35 Minutes
Warm Up: 5 Minutes
Treadmill set to a comfortable sprinting speed.
40 seconds on the treadmill, 20 seconds off the treadmill
Repeat 5 times
Cycle One: As many sets as you can do in 7 minutes.
Bench Press: 10 (Standard bench press)
Chest to Bar: 10 (Once you rack the bench, pull your chest up to the bar)
Curl to Press with a Squat: 10 (25-45 lb plate in hand, curl it up, then press it over your head, bring it down into a squat)
Rest: 3 Minutes
Cycle Two: As many sets as you can do in 7 minutes:
Squat: 10 (Standard squat)
Split Squat: 20 (10 each leg. Stand with one leg forward, one back... Do 10 quick and switch legs)
One Armed Dumbbell Snatch: 16 (8 each arm. Start with legs bent, dumbbell in one arm. With one fluid motion, driving power through the hips, raise the dumbbell up over your head until arm is straight)
Rest: 3 Minutes
AB TIME:
Start with a set of bridges: 1 minute front plank, 1 minute right side plank, 1 minute left side plank.
Now, Super Man Bridges: 1 minute left arm up and right leg up, 1 minute right arm up and left leg up.
End with 5 lb in and outs: Lying on your back hold a 5 lb plate in your right hand. Hold your right leg up 6 inches off the ground. The left leg will come up, as it does, pass the plate to your left hand underneath the left leg (inside to outside). As the leg goes down, pass it back to the right and repeat the process.
Switch hands and do it on the same leg, only this time, outside to in.
Switch legs and repeat both inside to out and outside to in.
20 reps each one, so 40 each leg (20 in and 20 out)
Stretch
Monday Minute Challenge: Bodyweight Workout
Location: Home
Equipment needed: Pull-up bar
Time Needed: 20-25 minutes
Warm-Up: 2:30 minutes
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-1 Minute Jog In Place
-1 Minute Rest
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-1 Minute Jog In Place
-1 Minute Rest
Workout: 3 sets @ 1:00 minute per set. 1 minute rest in between sets (Total time: 17 minutes)
-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)
-Chest/Cardio Alternate: Pushups-10 reps
Mountain Climbers: 20 reps
-Legs Alternate: Squat-1 rep
Lunge: Lunge, then squat and repeat with the opposite leg-1 rep
-Abs Alternate:
Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)
-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).
Regular Pull-up-5 reps
Tricep Pull-ups (Grip hand facing hand)-5 reps
Chin-Ups (Inward Facing Grip)-5 reps
-Rest: 1 minute, Repeat
-Chest/Cardio Alternate: Pushups-10 reps
Mountain Climbers: 20 reps
-Legs Alternate: Squat-1 rep
Lunge: Lunge, then squat and repeat with the opposite leg-1 rep
-Abs Alternate:
Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)
-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).
Regular Pull-up-5 reps
Tricep Pull-ups (Grip hand facing hand)-5 reps
Chin-Ups (Inward Facing Grip)-5 reps
-Rest: 1 minute, Repeat
Share This Workout To Help Contribute To The One Fund!!!!!!
Morning Motivation
History will be kind to me for I intend to write it.
-Sir Winston Churchill
Short and long term goals are both vitally important. The long term vision is the light at the end of the tunnel that we are constantly striving toward. It guides us, we chase it maniacally and aspire to live up to the lofty expectations our dreams create. The long term goal should constantly be in the back of our mind as the motivation and inspiration to driving us forward. However, it's the small victories and short term goals that are going to get you through one day to the next. Set goals for each day, each week, each month, and eventually that consistent moving forward will snowball into dramatic change. You are not alone, there are millions of us that are struggling daily to meet our personal goals and are looking for inspiration. Those who quit believe that they only hurt themselves, they are wrong. By not striving to be your best you take away the chance to inspire others and you become a passive actor in your own life.
Warriors of Change is built on the idea of self empowerment building toward social change and that mission cannot be completed without each and every one of us contributing. We believe in you, now you must believe in yourself. Fitness is a struggle of consistency, and the more we can fulfill our daily quota the easier it is to achieve that ultimate goal. Rome wasn't built in a day, and your body and mind won't adapt overnight. Setting goals and holding yourself accountable will allow you to write your own history one day at a time.
Write your own history, be a Warrior of Change.
-Sir Winston Churchill
Short and long term goals are both vitally important. The long term vision is the light at the end of the tunnel that we are constantly striving toward. It guides us, we chase it maniacally and aspire to live up to the lofty expectations our dreams create. The long term goal should constantly be in the back of our mind as the motivation and inspiration to driving us forward. However, it's the small victories and short term goals that are going to get you through one day to the next. Set goals for each day, each week, each month, and eventually that consistent moving forward will snowball into dramatic change. You are not alone, there are millions of us that are struggling daily to meet our personal goals and are looking for inspiration. Those who quit believe that they only hurt themselves, they are wrong. By not striving to be your best you take away the chance to inspire others and you become a passive actor in your own life.
Warriors of Change is built on the idea of self empowerment building toward social change and that mission cannot be completed without each and every one of us contributing. We believe in you, now you must believe in yourself. Fitness is a struggle of consistency, and the more we can fulfill our daily quota the easier it is to achieve that ultimate goal. Rome wasn't built in a day, and your body and mind won't adapt overnight. Setting goals and holding yourself accountable will allow you to write your own history one day at a time.
Write your own history, be a Warrior of Change.
Sunday, April 28, 2013
Sundays Weekly Resolution
Hello Warriors,
Every Sunday we are going to set weekly challenges to keep in mind for the week.
These challenges can be work out related, character related, donation related, etc.
We challenge every single one of you to do your best at being mindful of what it is we ask.
This week here is the challenge:
Every morning when we wake up:
25 push ups
25 bicycle sit ups
2 sets of this
Every night before bed:
20 body weight squats
20 split lunge jumps (alternating legs)
2 sets of this
Total body and mind transformation comes with baby steps. Take the baby steps to a better self, and a better tomorrow.
Every Sunday before bed, plan a goal for the end of the week. Everyday ask yourself what you did to work toward that goal.
Every Sunday we are going to set weekly challenges to keep in mind for the week.
These challenges can be work out related, character related, donation related, etc.
We challenge every single one of you to do your best at being mindful of what it is we ask.
This week here is the challenge:
Every morning when we wake up:
25 push ups
25 bicycle sit ups
2 sets of this
Every night before bed:
20 body weight squats
20 split lunge jumps (alternating legs)
2 sets of this
Total body and mind transformation comes with baby steps. Take the baby steps to a better self, and a better tomorrow.
Every Sunday before bed, plan a goal for the end of the week. Everyday ask yourself what you did to work toward that goal.
Bedtime Breakdown
"Tell me the one about the hand that holds you down... Because you seem to be lost, with no intention to be found."
If someone told you what life you would lead from the beginning. What would you do with that knowledge? A common excuse for failure is to always put the blame somewhere else. To put the blame on being lost and having no guidance as to what your life will amount to. It is human nature to look to the person next to them and begin comparing lives.
I watched an interesting piece on perception today and it moved me. A forensic sketch artist asked random strangers to come meet and help conduct a study. They did not know for what. The only thing they knew, is that they would be meeting another person before going into the room with the artist. The artist never saw their faces but had each individual come in and describe themselves and then describe the person they met with. After everyone went, he brought them all in to look at the pictures, one that they described of themselves and the other that someone else described of them. In every instance, the self described portraits were less aesthetic than the portraits where another described that exact same person.
The take away points from this, was that sometimes the way we perceive ourselves is not how others perceive us. Which brings me back to the beginning question of what one would do with the knowledge of the life one would lead. Instead of always looking to others to see what to compare, we should begin to recognize our own talents and own beauty. The time is never right to make excuses, never right to point the finger. Because at the end of the day, we control our own destiny.
Realize your own talents, realize your own self worth, and make the change today.... Become a Warrior
If someone told you what life you would lead from the beginning. What would you do with that knowledge? A common excuse for failure is to always put the blame somewhere else. To put the blame on being lost and having no guidance as to what your life will amount to. It is human nature to look to the person next to them and begin comparing lives.
I watched an interesting piece on perception today and it moved me. A forensic sketch artist asked random strangers to come meet and help conduct a study. They did not know for what. The only thing they knew, is that they would be meeting another person before going into the room with the artist. The artist never saw their faces but had each individual come in and describe themselves and then describe the person they met with. After everyone went, he brought them all in to look at the pictures, one that they described of themselves and the other that someone else described of them. In every instance, the self described portraits were less aesthetic than the portraits where another described that exact same person.
The take away points from this, was that sometimes the way we perceive ourselves is not how others perceive us. Which brings me back to the beginning question of what one would do with the knowledge of the life one would lead. Instead of always looking to others to see what to compare, we should begin to recognize our own talents and own beauty. The time is never right to make excuses, never right to point the finger. Because at the end of the day, we control our own destiny.
Realize your own talents, realize your own self worth, and make the change today.... Become a Warrior
Morning Motivation
The mind is not a vessel to be filled but a fire to be kindled.
-Plutarch
It's always necessary to seek motivation and make preparations to pursue your goals. The danger we all face is that preparation takes the place of action. We don't want to start an exercise regime until we know exactly what it's going to do for us, what do we need, how does it works, what did others think about it, etc. We don't start that business until we learn what worked and didn't work for everyone else. The difference between learning from other's experience and living through others experience is action. Research and preparation feels great, like we're doing something to accomplish our goals and on the right track. What are we actually doing to make it happen? Preparation only panders the minds need for action, tricking us into believing that we're on our way when we're standing still.
Combat this by being conscious of why we're seeking motivation. What is driving you to prepare? What is the reason that this knowledge means so much to you? You want to learn what exercise program is best because you want to be healthier, have six-pack abs, look great in a bathing suit, etc. You want to start that business because you want to be your own boss, make more money, give back to the community, or any of the millions of reasons we chase our dreams. That driving force behind your preparation is your compass. You can do the research, find the motivation, but what concrete steps are you taking today to move closer to that goal. It is an uphill battle, it is hell, and no amount of preparation or motivation will make those challenges go away. The only way to overcome those obstacles are to confront them yourself. You can read all day about how other people solved their problems, but your problems will be different, and you will have to struggle through them in your own way. Be the person that others read about and seek inspiration from. It doesn't take much, all it takes is action, turning that motivation into motion. Constantly seeking inspiration is key to accomplishing any goal, but it's the combination of inspiration and perspiration that changes the world.
Start your fire, become a Warrior of Change.
-Plutarch
It's always necessary to seek motivation and make preparations to pursue your goals. The danger we all face is that preparation takes the place of action. We don't want to start an exercise regime until we know exactly what it's going to do for us, what do we need, how does it works, what did others think about it, etc. We don't start that business until we learn what worked and didn't work for everyone else. The difference between learning from other's experience and living through others experience is action. Research and preparation feels great, like we're doing something to accomplish our goals and on the right track. What are we actually doing to make it happen? Preparation only panders the minds need for action, tricking us into believing that we're on our way when we're standing still.
Combat this by being conscious of why we're seeking motivation. What is driving you to prepare? What is the reason that this knowledge means so much to you? You want to learn what exercise program is best because you want to be healthier, have six-pack abs, look great in a bathing suit, etc. You want to start that business because you want to be your own boss, make more money, give back to the community, or any of the millions of reasons we chase our dreams. That driving force behind your preparation is your compass. You can do the research, find the motivation, but what concrete steps are you taking today to move closer to that goal. It is an uphill battle, it is hell, and no amount of preparation or motivation will make those challenges go away. The only way to overcome those obstacles are to confront them yourself. You can read all day about how other people solved their problems, but your problems will be different, and you will have to struggle through them in your own way. Be the person that others read about and seek inspiration from. It doesn't take much, all it takes is action, turning that motivation into motion. Constantly seeking inspiration is key to accomplishing any goal, but it's the combination of inspiration and perspiration that changes the world.
Start your fire, become a Warrior of Change.
Friday, April 26, 2013
Extra Friday Night Motivation for All Warriors
For what it's worth: It's never too late or, in my case, too early to be whoever you want to be. There's no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best of it or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view.
I hope you live a life that you're proud of. If you find that you're not, I hope you have the strength to start all over again.
-F. Scott Fitzgerald
For what it's worth: It's never too late or, in my case, too early to be whoever you want to be. There's no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best of it or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view.
I hope you live a life that you're proud of. If you find that you're not, I hope you have the strength to start all over again.
-F. Scott Fitzgerald
Bedtime Breakdown
"Paths of success are not always carved in gold. For every success story there are the consequences that come with sacrifice..."
Sacrifice is a term that is seldom used. Seldom used because we sometimes forget that it is needed to truly understand what have done and where we plan to go. There is a Latin phrase that when translated reads "Nothing without hard work" and it couldn't ring more true when speaking about sacrifice. When we work towards our goals in life we are choosing to make sacrifices. The level of those sacrifices will differ based on the goals. We can all say that we want to be great but do we really know what it takes to be great? We forget that to truly become one with a goal towards greatness that there is massive amounts of sacrifice needed. What are you willing to sacrifice to achieve greatness? Friendships? Relationships? When we choose to sacrifice we choose to put certain luxuries at risk in the hopes of a greater end goal. The first step has to be the one that you believe in and the next one will be the one that is profound.
Sacrifice is a term that is seldom used. Seldom used because we sometimes forget that it is needed to truly understand what have done and where we plan to go. There is a Latin phrase that when translated reads "Nothing without hard work" and it couldn't ring more true when speaking about sacrifice. When we work towards our goals in life we are choosing to make sacrifices. The level of those sacrifices will differ based on the goals. We can all say that we want to be great but do we really know what it takes to be great? We forget that to truly become one with a goal towards greatness that there is massive amounts of sacrifice needed. What are you willing to sacrifice to achieve greatness? Friendships? Relationships? When we choose to sacrifice we choose to put certain luxuries at risk in the hopes of a greater end goal. The first step has to be the one that you believe in and the next one will be the one that is profound.
Fridays Workout
Today is a day to relax. A day to let loose. We have worked very hard in all facets of life throughout the week and it is important to remember how crucial it is that we rest every now and then. When the mind gets fatigued, the body also becomes fatigued. Now combine that natural fatigue with exercise. We want to continue to grow and continue to better ourselves but we cannot do this if we injure ourselves.
The mind and body needs time to relax and rejuvenate other wise they will both begin to break down. Even warriors have to take a break and enjoy life. Give your mind and body what it wants and it will thank you tomorrow.
Morning Motivation
Better to live in a rugged land and rule than to cultivate rich plains and be a slave.
-Cyrus the Great
Fighting complacency and comfort is perhaps one of the biggest challenges we face in accomplishing our goals. Anything that forces us out of our comfort zone and pushes us to change requires a conscious choice on our part. Any pursuit of a personal goal is going to be rugged, it's going to be hard as hell. The Resistance that Pressfield speaks of is the everyday excuses not to put your body or mind through the pain needed to do your days work. Life is about little steps, and each step you take that tests you and brings you closer to where you want to be are the ones worth struggling through. Uncertainty breeds innovation, like it or not we grow through pain and hardship. That growth is what all of us are looking for because stability and predictability is boring. Comfort is necessary, but it is dull. There has never been a human being that has accomplished his/her goal by playing it safe.
How many times do we talk ourselves out of something before we even begin? We foresee that the task will be hard, that it will take time, money, sweat, tears, and that scares us away. We give up before we even start. The words "rule" and "slave" in the above quotation are powerful because they are still applicable to our daily struggles now in 2013. How many of us are working right now in a job and are doing nothing to further our personal passions or goals? We make excuses like, "I need to concentrate on my job because I have to pay the bills" or "I don't have any time to work on anything else". You are wrong. Take 30 minutes and do something you're passionate about and I guarantee those aren't 30 minutes wasted. I can also guarantee that you will feel more satisfied with that 30 minutes than you were the entire time you spent working for anyone else. The difference between working for the weekend and working for a purpose is that one gives you the means to live and one gives meaning to life. Test yourself, take baby steps toward your goal because you will gain strength as you push forward. You are in control, you are the ruler of that realm and not a slave to someone else's dream. If you know what you want to do, or you have a goal you want to accomplish, then do something to start TODAY. Push past the fear, pain, and uncertainty and you become the author of your own story.
Change the world by ruling your own, be a Warrior of Change.
-Cyrus the Great
Fighting complacency and comfort is perhaps one of the biggest challenges we face in accomplishing our goals. Anything that forces us out of our comfort zone and pushes us to change requires a conscious choice on our part. Any pursuit of a personal goal is going to be rugged, it's going to be hard as hell. The Resistance that Pressfield speaks of is the everyday excuses not to put your body or mind through the pain needed to do your days work. Life is about little steps, and each step you take that tests you and brings you closer to where you want to be are the ones worth struggling through. Uncertainty breeds innovation, like it or not we grow through pain and hardship. That growth is what all of us are looking for because stability and predictability is boring. Comfort is necessary, but it is dull. There has never been a human being that has accomplished his/her goal by playing it safe.
How many times do we talk ourselves out of something before we even begin? We foresee that the task will be hard, that it will take time, money, sweat, tears, and that scares us away. We give up before we even start. The words "rule" and "slave" in the above quotation are powerful because they are still applicable to our daily struggles now in 2013. How many of us are working right now in a job and are doing nothing to further our personal passions or goals? We make excuses like, "I need to concentrate on my job because I have to pay the bills" or "I don't have any time to work on anything else". You are wrong. Take 30 minutes and do something you're passionate about and I guarantee those aren't 30 minutes wasted. I can also guarantee that you will feel more satisfied with that 30 minutes than you were the entire time you spent working for anyone else. The difference between working for the weekend and working for a purpose is that one gives you the means to live and one gives meaning to life. Test yourself, take baby steps toward your goal because you will gain strength as you push forward. You are in control, you are the ruler of that realm and not a slave to someone else's dream. If you know what you want to do, or you have a goal you want to accomplish, then do something to start TODAY. Push past the fear, pain, and uncertainty and you become the author of your own story.
Change the world by ruling your own, be a Warrior of Change.
Thursday, April 25, 2013
Bedtime Breakdown
"Silence is the enemy"
Have you ever been confronted with a time where you felt as though your tongue was tied? Do we go about our daily lives living the same routine day in and day out?
The definition of insanity is repeating the same thing over and over again expecting a different outcome. Therefore, when we think about the time we have spent repeating the same routine over and over again, do we find that we are happy with the routine or do we find this routine to be sad?
Don't change when it's too late.....
We live a life where we are afraid to speak our minds and speak to what our souls are screaming for. And why not? We have to walk on eggshells to make sure what we feel deep inside doesn't offend the person next to us. If you have never felt desperation then you have never been alive. Because in the moment of desperation is when you realize what it is you're willing to fight for and what does not matter. While in that moment, you find out exactly who you are. Most of the time finding that you never actually knew yourself. Embrace your darkest moments and put them towards a greater goal.
Become your own best friend. Because the second you can be happy with yourself is the second you can be happy sharing your life with the rest of the world. The moment you rely on the rest of the world to hold up your happiness is the moment you crumble as soon as the world turns its back on you.
This moment is the moment that we fear the most, the moment that we have no one and nothing. If that is the case then why don't we start looking to ourselves to take the blame for our sadness and make a change to live for not only ourselves, but for those who deserve our time to live. When that moment comes, look at yourself in the mirror and see if you see the same reflection you saw a year ago.
Have you ever been confronted with a time where you felt as though your tongue was tied? Do we go about our daily lives living the same routine day in and day out?
The definition of insanity is repeating the same thing over and over again expecting a different outcome. Therefore, when we think about the time we have spent repeating the same routine over and over again, do we find that we are happy with the routine or do we find this routine to be sad?
Don't change when it's too late.....
We live a life where we are afraid to speak our minds and speak to what our souls are screaming for. And why not? We have to walk on eggshells to make sure what we feel deep inside doesn't offend the person next to us. If you have never felt desperation then you have never been alive. Because in the moment of desperation is when you realize what it is you're willing to fight for and what does not matter. While in that moment, you find out exactly who you are. Most of the time finding that you never actually knew yourself. Embrace your darkest moments and put them towards a greater goal.
Become your own best friend. Because the second you can be happy with yourself is the second you can be happy sharing your life with the rest of the world. The moment you rely on the rest of the world to hold up your happiness is the moment you crumble as soon as the world turns its back on you.
This moment is the moment that we fear the most, the moment that we have no one and nothing. If that is the case then why don't we start looking to ourselves to take the blame for our sadness and make a change to live for not only ourselves, but for those who deserve our time to live. When that moment comes, look at yourself in the mirror and see if you see the same reflection you saw a year ago.
Thursdays Run Challenge
Location: Gym/Outside
Total Work Distance 1.5 miles
Total Work Distance 1.5 miles
Every half mile break for a 5 minute work out. Each exercise is a minute.
First Break
1.) Backward lunge into a one legged jump. 30 seconds each leg (lunge back keeping weight on front leg. As you come back up, jump on the leg the weight was on and bring the leg that was back up to your chest).
2.) Switch kicks (stand on the balls of your feet. Begin to hop. With each hop begin alternating front kicks).
3.) 1,2,3,4 bridge (Push up position, left arm down, right arm down, left arm up, right arm up...1234).
4.) Side bridge with dips (hip to floor then hip up) 30 seconds each side.
5.) Marine push ups (start in a downward dog position [butt back and up]. Slowly dip your face toward the ground and bring yourself to an upward dog position [hips to the ground with back arched]. Then slowly pull back into down dog).
Second Break
1.) Push ups to a T hold.
2.) Scissor abs (make an L with your legs. Switching feet every 3 seconds).
3.) Jumping jacks.
4.) High knees.
5.) 180 jumps (face one way, squat down and jump while turning mid air to face the other way [180 degrees]).
Third Break
Repeat 1st break.
Stretch
Thursday Challenge Weight Workout
Location: Gym
Equipment needed: Barbell (weight dependent on personal preference: Range 50-110lbs)
Time Needed: 25-50 minutes
Warm-Up-5 Minute Warm-Up (Treadmill, etc)
Workout: 5 sets, 1 minute rest in between sets. (If you don't need a full minute, do 30 seconds)
-Barbell Row: (Barbell in hands, legs straight, lean forward keeping the back straight. Pull the bar toward your chest as you lean over, pushing shoulder blades inward working your back muscles)-8 reps
-Front Squat to Press: (Start with the bar in front squat position. Conduct a front squat, at peak of squat press the weight above your head, return to front squat position and repeat.): 8 reps
-Barbell Lunges: (End the previous exercise with the bar on your back. Step forward in a lunge, keep your back straight and your knee behind your toe on the lunge. Repeat with other leg)-16 reps (8 each leg)
-Squat to Press: (With the bar still on your back, perform a squat. At peak of squat press the bar above your head then lower down into the same position carefully. Hint: step to one side for the squat, press up, step to the other side, press up, etc. Repeat)-8 reps
-RDL to Shoulder Roll: (End previous exercise with bar in front of you hanging. Keep knees straight, back straight, bend forward lowering the bar below knee level. Keeping back and knees straight, raise back up and at apex, roll shoulders backward keeping head looking straight ahead. Repeat)-8 reps
-Pushups: (Put down the bar, perform pushups)-20 reps
-RDL to Shoulder Roll: (End previous exercise with bar in front of you hanging. Keep knees straight, back straight, bend forward lowering the bar below knee level. Keeping back and knees straight, raise back up and at apex, roll shoulders backward keeping head looking straight ahead. Repeat)-8 reps
-Pushups: (Put down the bar, perform pushups)-20 reps
ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.
4 sets:
-Russian Twist: (Sitting down with legs raised, twist from side to side touching the floor with your hands. Utilized weight for extra resistance-25 reps (1 full twist=1 rep)
4 sets:
-Russian Twist: (Sitting down with legs raised, twist from side to side touching the floor with your hands. Utilized weight for extra resistance-25 reps (1 full twist=1 rep)
-Alternating Toe Touches: (Laying flat on your back, raise your right foot simultaneously reaching with your left hand to touch. Repeat with the other leg and arm, then raise both feet and touch them with both hands. That is 1 rep. Hint: For a greater challenge, keep the leg not in action levitated above the ground.)-10 reps
Finish:
-Bicycle sit-ups: 100
Finish:
-Bicycle sit-ups: 100
Pictures and Videos to Come
Morning Motivation
One's real life is so often the life that one does not lead.
-Oscar Wilde
I have a mentor that said to me once, "I walked into work one day and said, here lies Joe, accountant at X corporation. I almost walked right back out the door." This struck me as both humorous and incredibly truthful. When we step back and examine our lives we can see our path with tremendous clarity. Write down all of what you do today, what you did yesterday, and look at the list. You will get a good picture of what your everyday routine looks like and where you spend your time. We all have routines and day to day work that we have to do to get by. We have student loans, mortgages, rent, etc. We also need money to do the things we want to do. So we struggle on toward a goal, a promotion, a raise, a certain monetary amount in the bank, tenure, whatever it may be so that eventually we can start doing what we want to do.
But what if that never comes. If you die tomorrow, what would be written on your headstone? People have been dying since the beginning of time, it happens to all of us, and we cannot control it. Think of your headstone as your last and infinite marketing campaign. What would you like the world to know about you after you're gone. My guess would be that most of us want to be remembered as loving parents, devoted partners, kind and generous human beings, and all of the other cliche markings you see on weathered stones around the world. We long for the idea of immortality, but do we earn the right to brand ourselves as the people we want to be? Look at the list of your actions and ask yourself how many of them contribute to what's most important to you. Concentrate your efforts on what truly matters and start living today as you want to be remembered. Warriors of Change is built on the idea of the pursuit of personal greatness contributing to a better world. We sacrifice everyday for what we need to do, lets focus more of our energy on what we want to do and empower others to join us.
Live the life you were born to live, and bring us along for the ride.
-Oscar Wilde
I have a mentor that said to me once, "I walked into work one day and said, here lies Joe, accountant at X corporation. I almost walked right back out the door." This struck me as both humorous and incredibly truthful. When we step back and examine our lives we can see our path with tremendous clarity. Write down all of what you do today, what you did yesterday, and look at the list. You will get a good picture of what your everyday routine looks like and where you spend your time. We all have routines and day to day work that we have to do to get by. We have student loans, mortgages, rent, etc. We also need money to do the things we want to do. So we struggle on toward a goal, a promotion, a raise, a certain monetary amount in the bank, tenure, whatever it may be so that eventually we can start doing what we want to do.
But what if that never comes. If you die tomorrow, what would be written on your headstone? People have been dying since the beginning of time, it happens to all of us, and we cannot control it. Think of your headstone as your last and infinite marketing campaign. What would you like the world to know about you after you're gone. My guess would be that most of us want to be remembered as loving parents, devoted partners, kind and generous human beings, and all of the other cliche markings you see on weathered stones around the world. We long for the idea of immortality, but do we earn the right to brand ourselves as the people we want to be? Look at the list of your actions and ask yourself how many of them contribute to what's most important to you. Concentrate your efforts on what truly matters and start living today as you want to be remembered. Warriors of Change is built on the idea of the pursuit of personal greatness contributing to a better world. We sacrifice everyday for what we need to do, lets focus more of our energy on what we want to do and empower others to join us.
Live the life you were born to live, and bring us along for the ride.
Wednesday, April 24, 2013
Bedtime Breakdown
"We can't spend our lives waiting to live"
-Tim Mcllrath
What does the word fear mean to us? Let's think about this for a moment before actually answering. Fear has many shapes and many forms. Franklin Delano Roosevelt made a statement that "The only thing we have to fear, is fear itself". Maybe it is fear of failure that slows us down. Or maybe it is the fear of what others will think of us and our actions. Fear of the unknown.... Fear is all around us and it penetrates our minds with doubt.
Now then, let us liberate ourselves for just a moment. Think about what we would do with our lives if fear was taken out of it. Would you sacrifice those things you love for the things that are safe? Would there ever be the doubt of success, or would success come naturally in the absence of fear...
Every moment we are alive is a moment we are closer to death, that's a fact. But why should that scare us? Maybe it's because most of us fear that we cannot accomplish our dreams in the short time we have on this earth. This is something we fear because we abide by everyone else's definition of success but our own. We find reasons to doubt our own personal success based off of the success of others. Instead of defining success by the portrayal of our peers. Let's begin to define our own success. Once we can do that, we can truly begin to live and be able to look back to realize, that not only did we live.... We succeeded.
-Tim Mcllrath
What does the word fear mean to us? Let's think about this for a moment before actually answering. Fear has many shapes and many forms. Franklin Delano Roosevelt made a statement that "The only thing we have to fear, is fear itself". Maybe it is fear of failure that slows us down. Or maybe it is the fear of what others will think of us and our actions. Fear of the unknown.... Fear is all around us and it penetrates our minds with doubt.
Now then, let us liberate ourselves for just a moment. Think about what we would do with our lives if fear was taken out of it. Would you sacrifice those things you love for the things that are safe? Would there ever be the doubt of success, or would success come naturally in the absence of fear...
Every moment we are alive is a moment we are closer to death, that's a fact. But why should that scare us? Maybe it's because most of us fear that we cannot accomplish our dreams in the short time we have on this earth. This is something we fear because we abide by everyone else's definition of success but our own. We find reasons to doubt our own personal success based off of the success of others. Instead of defining success by the portrayal of our peers. Let's begin to define our own success. Once we can do that, we can truly begin to live and be able to look back to realize, that not only did we live.... We succeeded.
Wednesdays Anaerobic Workout
Location: Gym
Equipment Needed:
Dumbbells
Time Needed: 35 Minutes
Warm Up: 10 Minutes Total
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-30 Seconds knee hug to forward lung (Hug one
knee to chest and then step that leg into a lung, switch leg)
-30 Seconds backward lung with a twist (Step
back into a lung, reach opposite hand to the back foot)
-30 Seconds knee hug to forward lung (Hug
one knee to chest and then step that leg into a lung, switch leg)
-30 Seconds backward lung with a twist (Step
back into a lung, reach opposite hand to the back foot)
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-30 Seconds knee hug to
forward lung (Hug one knee to chest and then step that leg into a lung, switch
leg)
-30 Seconds backward lung with a
twist (Step back into a lung, reach opposite hand to the back foot)
-30 Seconds knee hug to
forward lung (Hug one knee to chest and then step that leg into a lung, switch
leg)
-30 Seconds backward lung with a
twist (Step back into a lung, reach opposite hand to the back foot)
-2 Minutes on the treadmill
Exercise 1:
Dumbbell flat bench: 1 Minute for reps
Combine Immediately After - 1 Armed dumbbell row:
30 Seconds each side
Repeat combination for reps as fast as you can.
Reps are as follows:
Each number represents a set (altogether 3 sets)
choose your weight wisely, the goal is to build power (combination of strength
and speed).
Flat Bench: 12, 12, 10
1 Armed Row: 15, 15, 12 (Each Arm)
Exercise 2:
Dumbbell hang clean: 1 Minute for reps
Combine Immediately After - Dumbbell step ups: 1
Minute alternating legs for reps
Repeat combination for reps as fast as you can. Reps are as
follows:
Each number represents a set (altogether 3 sets) choose your
weight wisely, the goal is to build power (combination of strength and speed).
Hang Clean: 20, 15, 10
Step Ups: 30 (15 each leg), 20 (10 each leg), 10 (5 each leg)
Core Time:
With a 10 lb dumbbell lay down with one leg 6 inches off the
ground and the other straight up (as close to a 90 degree angle as possible)
Hold the dumbbell horizontal and touch the bar to your toe
for 30 seconds and then switch legs and repeat.
Immediately after go into a superman plank (opposite arm and
leg extended, keeping hips as parallel as possible to the ground) hold for 30
seconds each side.
Repeat 3 times
Cool Down Stretch:
Focus on the hip flexor muscles, lower abdomen, and
hamstrings.
Wednesday Body Weight Workout
Location: Home
Equipment needed: None
Time Needed: 20-25 minutes
Warm-Up: 5 minutes
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-1 Minute Jog In Place
-1 Minute Jumping Jacks
-1 Minute Rest
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-1 Minute Jog In Place
-1 Minute Jumping Jacks
-1 Minute Rest
Workout: 5 sets as fast as possible
-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)- 1:00 minute
-Squat to Front Kick: (Do a squat then front kick one leg, repeat with other leg)-20 reps
-Diamond Pushups: (Pushup position with your hands close together so they create a diamond shape between them) 10 reps
-Mountain Climbers: (2 legs=1 rep) 25 reps
-Spiderman Pushup: (Pushup position with legs seperated, conduct a pushup and while lowering your body bring your right knee up to your right elbow. Lower the leg back down when pushing up. Repeat with other leg)-10 reps
-Bicycle sit-ups: (2 legs=1 rep)-100 reps
-Squat to Front Kick: (Do a squat then front kick one leg, repeat with other leg)-20 reps
-Diamond Pushups: (Pushup position with your hands close together so they create a diamond shape between them) 10 reps
-Mountain Climbers: (2 legs=1 rep) 25 reps
-Spiderman Pushup: (Pushup position with legs seperated, conduct a pushup and while lowering your body bring your right knee up to your right elbow. Lower the leg back down when pushing up. Repeat with other leg)-10 reps
-Bicycle sit-ups: (2 legs=1 rep)-100 reps
Pictures and Videos to Come
Warriors of Change for The One Fund
The mission of Warriors of Change is to combine health and
fitness goals with social causes. The
goal is to dedicate our time (and eventually) large monetary contributions to causes
that we and our fellow Warriors believe in.
We will all be working out not only for ourselves, but for a cause.
At the moment the goal is awareness, to change the world we need
more Warriors. For every 20 times any Warrior of Change blog post is shared (by email, Facebook, Twitter, etc), we will donate $10.00 to The One Fund, promoted by
Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino to benefit the
victims and all those affected by the bombing attacks at the Boston Marathon. The more Warriors we have, the more change we
can enact. Post comments,
share your workouts and workout tips, share your motivations and how you're making a difference!
Join the movement, help us by achieving more, become a
Warrior of Change!
Link to The One Fund website: https://secure.onefundboston.org/page/-/donate2.html
Morning Motivation
"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate."
-Steven Pressfield
How many times do we talk ourselves out of what we truly want to do? Whether it's a fitness goal, a career change, putting more effort into a relationship, or any pursuit requiring a personal commitment. Chances are you will face something that Steven Pressfield identifies as "Resistance". Resistance can be anywhere and anything, and it comes at us both externally and internally. It attacks us from all sides, creating a reality around us where our goals either can't be accomplished or aren't relevant. Reason, facts, and odds can be powerful enemies to overcome when trying to accomplish our personal goals. 99% of the time we are our own worst enemy and the change we are meant to make lies dormant inside of us. Friends, family, bills, rent, all provide valid reasons to deny our true calling. How can anyone succeed with such a massive, terrifying, and logical force preventing us from moving forward?
We can be stubborn, we can put the blinders on and continue on our path come hell or high water until we succeed. Or, we can make that goal about something greater than ourselves. Make your personal pursuit about something greater than you. Realize your potential to create change and don't sell yourself short. Identifying the selfless nature of your goals allows you to keep humble while striving for greatness. Be the absolute best, and do it for the rest of us who are watching in awe and cheering you on.
To read more about "Resistance"and motivation from Steven Pressfield please visit his website:
http://www.stevenpressfield.com/
-Steven Pressfield
How many times do we talk ourselves out of what we truly want to do? Whether it's a fitness goal, a career change, putting more effort into a relationship, or any pursuit requiring a personal commitment. Chances are you will face something that Steven Pressfield identifies as "Resistance". Resistance can be anywhere and anything, and it comes at us both externally and internally. It attacks us from all sides, creating a reality around us where our goals either can't be accomplished or aren't relevant. Reason, facts, and odds can be powerful enemies to overcome when trying to accomplish our personal goals. 99% of the time we are our own worst enemy and the change we are meant to make lies dormant inside of us. Friends, family, bills, rent, all provide valid reasons to deny our true calling. How can anyone succeed with such a massive, terrifying, and logical force preventing us from moving forward?
We can be stubborn, we can put the blinders on and continue on our path come hell or high water until we succeed. Or, we can make that goal about something greater than ourselves. Make your personal pursuit about something greater than you. Realize your potential to create change and don't sell yourself short. Identifying the selfless nature of your goals allows you to keep humble while striving for greatness. Be the absolute best, and do it for the rest of us who are watching in awe and cheering you on.
To read more about "Resistance"and motivation from Steven Pressfield please visit his website:
http://www.stevenpressfield.com/
Tuesday, April 23, 2013
Bedtime Breakdown
"How we survive, is what makes us who we are."
As we travel our paths in life we come across obstacles. The way we view these obstacles ultimately creates how we view our paths in life. If we only see the negative, then negative is what we create. We forget that every obstacle is a situation for us to learn from, whether it be negative or positive. With that knowledge we are able to further better ourselves even in the midst of our darkest hours. As time goes on, this knowledge becomes wisdom, and this wisdom becomes power.
We may never know the effects of the ripples from our thrown stone, we can never see what's under the surface. In time however, we are able to determine right from wrong and eventually have our ripples create change for the better.
As we travel our paths in life we come across obstacles. The way we view these obstacles ultimately creates how we view our paths in life. If we only see the negative, then negative is what we create. We forget that every obstacle is a situation for us to learn from, whether it be negative or positive. With that knowledge we are able to further better ourselves even in the midst of our darkest hours. As time goes on, this knowledge becomes wisdom, and this wisdom becomes power.
We may never know the effects of the ripples from our thrown stone, we can never see what's under the surface. In time however, we are able to determine right from wrong and eventually have our ripples create change for the better.
Tuesday Body Weight Workout
Location: Your Room
Equipment Needed: Shoes, Pull Up Bar (Optional)
Time Needed: 25 Minutes
Warm Up: 5 Minutes
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-1 Minute Jog In Place
-1 Minute Jumping Jacks
-1 Minute Rest
Workout:
First Cycle:
(3 minutes total)
30 Seconds of Sit-ups with an upper cut at the top (Making sure to twist the core as the uppercut is thrown).
30 Seconds, 5 pull ups and then hang holding one knee up for 5 seconds (Alternate after every 5 pull ups).
Repeat this cycle 3 times in a row non stop movement.
If there's no pull up bar, make them hand stand push ups.
Second Cycle:
(4 minutes total)
40 Seconds body weight squats with alternating front kicks at the top.
20 Second hold in a 90 degree squat position.
Repeat this cycle 4 times non stop movement.
Third Cycle:
(4 minutes total)
40 Seconds of push ups with 2 alternating punches at the top of every push up (left and right).
20 Second hold in a plank position with elbows on the ground.
Repeat this cycle 4 times non stop movement.
Closing Core:
(6 minutes total)
1 Minute side plank position alternating sides, 3 sets each side.
Cool Down Stretch:
(Remaining 3 minutes)
Pictures and Videos to Come
Equipment Needed: Shoes, Pull Up Bar (Optional)
Time Needed: 25 Minutes
Warm Up: 5 Minutes
-30 Seconds High Knees
-30 Seconds Jumping Jacks
-30 Seconds Butt Kicks
-30 Seconds Mountain Climbers
-1 Minute Jog In Place
-1 Minute Jumping Jacks
-1 Minute Rest
Workout:
First Cycle:
(3 minutes total)
30 Seconds of Sit-ups with an upper cut at the top (Making sure to twist the core as the uppercut is thrown).
30 Seconds, 5 pull ups and then hang holding one knee up for 5 seconds (Alternate after every 5 pull ups).
Repeat this cycle 3 times in a row non stop movement.
If there's no pull up bar, make them hand stand push ups.
Second Cycle:
(4 minutes total)
40 Seconds body weight squats with alternating front kicks at the top.
20 Second hold in a 90 degree squat position.
Repeat this cycle 4 times non stop movement.
Third Cycle:
(4 minutes total)
40 Seconds of push ups with 2 alternating punches at the top of every push up (left and right).
20 Second hold in a plank position with elbows on the ground.
Repeat this cycle 4 times non stop movement.
Closing Core:
(6 minutes total)
1 Minute side plank position alternating sides, 3 sets each side.
Cool Down Stretch:
(Remaining 3 minutes)
Pictures and Videos to Come
Tuesday Lightweight Workout
Location: Gym
Workout: 3 sets as fast as possible
Equipment needed: 45 lb plate (or lighter if necessary), pull-up bar, 2 lightweight (10-15lb dumbells).
Time Needed: 20-40 minutes
Warm-Up-5 Minute Warm-Up (Treadmill, etc)
Workout: 3 sets as fast as possible
-45lb plate Squat to Press: (Holding plate, squat down and touch the ground, raise up and press plate above head to full extension, repeat)- 10 reps
-45lb plate Shoulder Rotations: (Holding 45lb plate at head height, rotate plate around your head in a one direction without moving your head or neck. Keep the weight high and don't move neck to compensate)-10 reps (5x clockwise, 5x counterclockwise)
-Alternating Lung Jumps: (Without weight, lunge with one leg forward, spring up and switch legs in midair, conduct a lunge with the alternate leg, repeat): 20 reps
-Pull-Ups: 10 Reps
-Mountain Climbers: 20 reps (Both legs=1 rep)
-T-Pushups: (With light dumbells or without weight, Do a push up and extend one arm (holding the weight or not) toward the ceiling turning your body sideways): 10 reps (5 each side)
-Lateral Jumps: (Stand straight, jump sideways as far as you can landing on your outside foot. Coil and hold for a brief second without putting weight on your inside foot. Push off your outside foot the opposite direction and repeat.): 16 reps
Pictures and Videos to Come
Morning Motivation
"Men make history and not
the other way around. In periods where there is no leadership, society stands
still. Progress occurs when courageous, skillful leaders seize the opportunity
to change things for the better.”
-Harry Truman
Every journey has a beginning. There has never been a pursuit that changed the world that didn't start with a single idea, a step, an action. Every day when we walk out the door we are moving toward something. Where are you heading? Is your direction defining you or are you taking control of your destiny and using your day to achieve a better world for yourself and others? Stepping back and taking a moment to realize what is important helps to focus our energy on what truly matters. Build a world that embodies what you believe in and how you want to be remembered. Let your actions dictate your story, and bust your ass to make it happen.
We all have a finite period of time on this planet, use it wisely. Define your direction, change the world.
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