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.

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

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