Bedtime Breakdown

Within every aspect of life there are methods to which allows it to be. We sometimes sacrifice one thing for another without considering the outcome of using multiple things simultaneously. One example, sacrificing speed for strength and the other way around. Sure we all want to be strong, we all want to be fast, some even are lucky to be both. By nature of how this works we begin to mold ourselves into categories. "I want to be the strongest", "I want to be the fastest". Then there is power. "I want to be the most powerful". When we think of power we think about the physical nature of power, then we think of power in a social sense.

First lets look at the physical nature of power. We sometimes mistake strength for power when in actuality power is the outcome of strength + speed. Shocking to think that power is not determined by size or strength but more or less a pound for pound equation combining both strength and speed. Once we are able to harness our own power, that is when we can truly realize what our bodies and our mind can do.

Now let's look at power in the social sense. We live by these ideologies that power in the social world gives us this right to thrust around this power with no responsibility. Almost as if we are deities we adapt this mindset of being untouchable. The statement I pose. It's funny the way the world works. When stripped of everything we are shown who we really are, but when we have everything, that is when we show what our character is made of. Does power and wealth give us a higher class than the unfortunate? Or does it just allow us to do things they can't therefore allowing us to think we are higher class.

The point of having a Warrior mindset is to take the aspects of physical power and utilize them and take the social power they receive and use it with responsibility. Be a Warrior, don't abuse what is given and don't abuse what is earned.

Weekend Card Workout Challenge

Location: Home/Anywhere

Equipment needed: Deck of Cards

Time Needed: 20-25 minutes

Workout: Lay out a deck of cards face up.  Work through the cards in order with the exercises shown below.  Work through them as fast as you can with proper technique. 

-Red Number Cards: Body Squat Jumps (Do # on card)

-Black Number Cards: Push-ups (Do # on card)

-Ace: 10 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 downward dog. All without touching the ground with your hips and controlled.

-King: 25 Mountain Climbers

-Queen: 100 bicycle Sit-ups

-Jack: 15 Burpees

(Extra: Add the Jokers and do 10 Pull-Ups)

Share This Workout To Help Contribute To The One Fund!!!!!!

Morning Motivation

Happy Friday Warriors, this video was shared with me by a great friend and I thought it was a fitting one for motivation heading into the weekend.

Work toward your goals, become a Warrior of Change!!!

Wednesday Bodyweight Rep Workout

Location: Home

Equipment needed: Pull-up Bar

Time Needed: 20-25 minutes

Warm-Up: 2:00 minutes

    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jumping Jacks
    -1 Minute Jog in Place

Workout: 3 sets @ 1:00 minute per set. 1:00 minute rest in between sets (Total time: 17 minutes)

Cardio: 1:00 minute

-Burpee to Pull-up: As Many Reps As Possible
(If no pull-up bar, do burpee to 10 Shadowbox punches AMRAP)

Abs: 1:00 minute
-Bicycle Sit-ups-50 (Both legs=1 rep)
-Plank for remainder of time

Legs: 1:00 minute
-Body Squat Jump: AMRAP

Upper Body: 1:00 minute
-Regular Push-up: 30 seconds AMRAP
-Spiderman Push-up: 30 seconds AMRAP

Cardio: 1:00 minute
High Knees-30 seconds AMRAP
Mountain Climbers: 30 seconds AMRAP

-Rest: 1 minute, Repeat

Share This Workout To Help Contribute To The One Fund!!!!!!

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

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)

-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

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.