Work toward your goals, become a Warrior of Change!!!
Friday, May 3, 2013
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!!!
Work toward your goals, become a Warrior of Change!!!
Thursday, May 2, 2013
Bedtime Breakdown
"Truth is the only safe ground to stand upon."
-Elizabeth Cady Stanton
Someone once told me that if you are honest with yourself and truthful with yourself and others, you will be able to take on life's most challenging hurdles. Every day is a struggle if it is perceived that way. How can we condition the mind to look at challenges in a new light? When we lay down at night do we ask ourselves what our lives mean to us? What are the most important qualities to us. Loyalty, love, honor are some words that come to mind when describing the ideal people to surround ourselves with. But we sometimes forget about the word truth and what it means to us. Every action has meaning behind it. It's the meaning we choose. Do our actions sometimes become habit, and then does that habit take away from the true meaning? We set out to make a difference in life but then we stop being true to ourselves. It is one thing to give, it is another to stand on true ground and understand what you're giving and why.
-Elizabeth Cady Stanton
Someone once told me that if you are honest with yourself and truthful with yourself and others, you will be able to take on life's most challenging hurdles. Every day is a struggle if it is perceived that way. How can we condition the mind to look at challenges in a new light? When we lay down at night do we ask ourselves what our lives mean to us? What are the most important qualities to us. Loyalty, love, honor are some words that come to mind when describing the ideal people to surround ourselves with. But we sometimes forget about the word truth and what it means to us. Every action has meaning behind it. It's the meaning we choose. Do our actions sometimes become habit, and then does that habit take away from the true meaning? We set out to make a difference in life but then we stop being true to ourselves. It is one thing to give, it is another to stand on true ground and understand what you're giving and why.
Thursdays Lightweight Work Out
Location: Gym
Equipment Needed: Squat Rack, Dumbbells, Pull-Up Bar, 25-45 lb Plate
Warm Up: 1 Mile on the treadmill
Work Out: This is all for time. The exercises should be done as fast as you can. The range for this one after the warm up is 25-40 Minutes.
Alternate Each Set:
Squat: 10, 8, 6, 8, 10 (Increase weight as reps go down)
Push Ups: 25
Do a set of the squats, then do the push ups. Keep repeating until all 5 sets are done.
100 criss-cross mountain climbers (Push up position. Instead of driving the knees to the chest, as you bring the right leg up, drive it toward the left elbow and vice versa. Creating the body to twist and targeting the lower abs)
Next exercises should be done under a pull up bar.
Dumbbell Lunges: 3 sets of 10 (5 each leg)
Pull Ups: 3 sets of 10 (first set keep the right knee up, second set keep the left knee up, last set regular)
Do a set of Lunges, then do the pull ups. Keep repeating all 3 sets.
25 Burpees
Dumbbell Side Lunges: 3 sets of 10 (5 each leg)
Plate Curl to Press: 3 sets of 15
Do a set of lunges, then do the curls. Keep repeating until all 5 sets are done.
100 mountain climbers
Bicycle Sit Ups Alternating Fast to Slow
10-5-10-5-10-5-10-5 (2 sets)
Do the 10 slow and the 5 fast
Stretch
Equipment Needed: Squat Rack, Dumbbells, Pull-Up Bar, 25-45 lb Plate
Warm Up: 1 Mile on the treadmill
Work Out: This is all for time. The exercises should be done as fast as you can. The range for this one after the warm up is 25-40 Minutes.
Alternate Each Set:
Squat: 10, 8, 6, 8, 10 (Increase weight as reps go down)
Push Ups: 25
Do a set of the squats, then do the push ups. Keep repeating until all 5 sets are done.
100 criss-cross mountain climbers (Push up position. Instead of driving the knees to the chest, as you bring the right leg up, drive it toward the left elbow and vice versa. Creating the body to twist and targeting the lower abs)
Next exercises should be done under a pull up bar.
Dumbbell Lunges: 3 sets of 10 (5 each leg)
Pull Ups: 3 sets of 10 (first set keep the right knee up, second set keep the left knee up, last set regular)
Do a set of Lunges, then do the pull ups. Keep repeating all 3 sets.
25 Burpees
Dumbbell Side Lunges: 3 sets of 10 (5 each leg)
Plate Curl to Press: 3 sets of 15
Do a set of lunges, then do the curls. Keep repeating until all 5 sets are done.
100 mountain climbers
Bicycle Sit Ups Alternating Fast to Slow
10-5-10-5-10-5-10-5 (2 sets)
Do the 10 slow and the 5 fast
Stretch
Morning Motivation
A bone to the dog is not charity. Charity is the bone shared with the dog, when you are just as hungry as the dog.
-Jack London
Charity often has a negative connotation. Throwing money at a cause or problem is often ineffective and unsatisfying to both those who contribute and those with necessity. What we celebrate is the individual that needs no charity, the person who shuns the donations of others and pulls themselves up by their own bootstraps. The negativity of charity lies in the separation of people into an "us" and "them". The people that need help vs the people that provide it. That separation is the fallacy that leaves so many with a bad taste in their mouth when it comes to charity. Those that need help don't want to take it out of pride, and those that give or refuse to give both feel it's money or time wasted or misused. We separate what in reality is a shared effort to better each other. Charity has too long been a revolving door of giving and receiving without either side seeing results. Disheartened, we perseverate the vision of an "us" and "them" by continuing the same cycle again and again.
Warriors of Change believes that charity involves a reciprocal relationship involving both sides giving and receiving. Fitness is a quest most of us share, and we are notoriously bad at accomplishing our goals. We need that extra motivation, we need a reason to keep working, and our own happiness is too easy to sacrifice. We need a reason, and people need help. We are hungry to make ourselves better, feed that need while feeding a family. We are short of breath, tired, and struggling after a workout. Share that pain with those in pain. We are all in this together and it takes a Warrior to make a difference. We've talked about selflessness as a Warrior trait, but the Warrior receives something in return for their effort, Brother/Sisterhood. The bond created through shared pain and struggle is unbreakable, and when we fight for each other there is nothing we can't accomplish. We are all searching and striving for something, lets do it together. Charity isn't about sharing our wealth, it's about sharing our struggles.
It doesn't take a strong body to be a Warrior, it takes a strong heart.
-Jack London
Charity often has a negative connotation. Throwing money at a cause or problem is often ineffective and unsatisfying to both those who contribute and those with necessity. What we celebrate is the individual that needs no charity, the person who shuns the donations of others and pulls themselves up by their own bootstraps. The negativity of charity lies in the separation of people into an "us" and "them". The people that need help vs the people that provide it. That separation is the fallacy that leaves so many with a bad taste in their mouth when it comes to charity. Those that need help don't want to take it out of pride, and those that give or refuse to give both feel it's money or time wasted or misused. We separate what in reality is a shared effort to better each other. Charity has too long been a revolving door of giving and receiving without either side seeing results. Disheartened, we perseverate the vision of an "us" and "them" by continuing the same cycle again and again.
Warriors of Change believes that charity involves a reciprocal relationship involving both sides giving and receiving. Fitness is a quest most of us share, and we are notoriously bad at accomplishing our goals. We need that extra motivation, we need a reason to keep working, and our own happiness is too easy to sacrifice. We need a reason, and people need help. We are hungry to make ourselves better, feed that need while feeding a family. We are short of breath, tired, and struggling after a workout. Share that pain with those in pain. We are all in this together and it takes a Warrior to make a difference. We've talked about selflessness as a Warrior trait, but the Warrior receives something in return for their effort, Brother/Sisterhood. The bond created through shared pain and struggle is unbreakable, and when we fight for each other there is nothing we can't accomplish. We are all searching and striving for something, lets do it together. Charity isn't about sharing our wealth, it's about sharing our struggles.
It doesn't take a strong body to be a Warrior, it takes a strong heart.
Wednesday, May 1, 2013
Wednesday Bodyweight Rep Workout
Location: Home
Cardio: 1:00 minute
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
-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
(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!!!!!!
Morning Motivation
We must accept finite disappointment, but never lose infinite hope.
-Martin Luther King Jr.
Hope is a powerful tool for self-motivation. It is the reason that we make certain choices, take certain jobs, build relationships with people, and work to improve ourselves physically and mentally. We don't know what will come from our choices, but the reason we make them is to see a return on our investment. Somehow, someway, we will gain or be satisfied with our efforts. We hope, and that helps us move forward. Hope is only one of many motivators for selfish pursuits and can be trumped quite easily when found wanting. Greed, revenge, hate, and spite can be extremely powerful motivators. Lacking hope, we can quickly replace it with one of these negative emotions to power us forward. The problem is, these cause us to increase our focus internally. If we fail, we only fail ourselves. It's much easier to shoulder that blame when we're the only ones holding us accountable. We replace self-motivation with self-loathing at the drop of a hat.
Hope is the only motivator for selfless action. There is no guarantee of a return on investment, there is no logical reason for giving up resources or time for others. We hope that our actions can make a change, we hope that by helping we can influence the lives of others, we hope we can make a difference. When your main motivation is hope you are no longer the one affected by your actions, but you remain responsible for acting. Fitness has too long been a selfish pursuit. We can hope for results, but just as easily give up and hurt only ourselves. Imagine feeling that your physical activity could feed a family, cure a disease, provide medical care for a disaster victim, would you keep working? The hope of making a change, the hope that others would do the same, the hope in humanity. When we work for bigger causes than ourselves we have to believe that we are truly making a difference. That hope is the greatest motivator of all, and when we use that to empower ourselves we can all rise together.
Rise today, live for hope, become a Warrior of Change!!!
-Martin Luther King Jr.
Hope is a powerful tool for self-motivation. It is the reason that we make certain choices, take certain jobs, build relationships with people, and work to improve ourselves physically and mentally. We don't know what will come from our choices, but the reason we make them is to see a return on our investment. Somehow, someway, we will gain or be satisfied with our efforts. We hope, and that helps us move forward. Hope is only one of many motivators for selfish pursuits and can be trumped quite easily when found wanting. Greed, revenge, hate, and spite can be extremely powerful motivators. Lacking hope, we can quickly replace it with one of these negative emotions to power us forward. The problem is, these cause us to increase our focus internally. If we fail, we only fail ourselves. It's much easier to shoulder that blame when we're the only ones holding us accountable. We replace self-motivation with self-loathing at the drop of a hat.
Hope is the only motivator for selfless action. There is no guarantee of a return on investment, there is no logical reason for giving up resources or time for others. We hope that our actions can make a change, we hope that by helping we can influence the lives of others, we hope we can make a difference. When your main motivation is hope you are no longer the one affected by your actions, but you remain responsible for acting. Fitness has too long been a selfish pursuit. We can hope for results, but just as easily give up and hurt only ourselves. Imagine feeling that your physical activity could feed a family, cure a disease, provide medical care for a disaster victim, would you keep working? The hope of making a change, the hope that others would do the same, the hope in humanity. When we work for bigger causes than ourselves we have to believe that we are truly making a difference. That hope is the greatest motivator of all, and when we use that to empower ourselves we can all rise together.
Rise today, live for hope, become a Warrior of Change!!!
Tuesday, April 30, 2013
Bedtime Breakdown
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.
Think of your challenges, think of your goals, and commit.
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