But can you WALK the talk?

You have a day off, don’t you?

If you don’t, then you need to. There’s no way that you can work 365 DAYS A YEAR without at least ONE DAY OFF! Let’s just say that you have a day off tomorrow, now what? You can be like EVERYONE ELSE or you can be DIFFERENT! Here’s what a lot of people do on their days off:

Don't be like him!

  • Sleep
  • Wake up to grab a snack
  • Sleep some more
  • Think about getting up to grab dinner, but….
  • Rather stay in bed and Sleep!

So if you haven’t caught on by now, a lot of people like to sleep on their days off. There’re are SO MANY, let me say it again, SO MANY things that you could do on your day off from work. For example you could:

Quality Family Time

Quality Family Time

  • Spend time with the family.
  • Go Workout – always a solid choice!
  • Play baseball with friends and family.
  • Go Swimming if it’s nice enough outside.
  • Go on a walk with your dog or a friend. One of my favorites.
  • I love to go running, go on walk and hike with Scout. (He’s my dog if you haven’t read about him yet.) I mean realistically you should on a run or walk more than once a week. The guidelines made by the Center for Disease Control and Prevention say that you should either get 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity, or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity. However, if you are just starting out 10-minutes at a time should do the trick. They want you do go for a 10-minute brisk walk, 3 times a day, 5 days a week which will give you the 150-minutes of moderate-intensity activity you need.I know even that sounds like a lot, but hey, going as often as you can is better than never going at all. I know a lot of people that are given a massive and vigorous workout routine and decide not to do it because they would rather not start it than fail. Failure is part of Success! Nothing is life comes easy, NOTHING!

    I’ll admit it, I don’t even get the 150-minutes required each week, but I do go usually go for a 15-minute hike in the morning and in the evening with Scout.

    Someone's a bit anxious to get on the trails.

    Someone’s a bit anxious to get on the trails.

    I have a lot of fun on these hikes with Scout. He’ll usually stay with me until he sees birds, or his favorite, squirrels, but what can I do, he’s a dog. We’ll usually go on a light job for about 15-minutes then head back home were he get’s him morning meal with some peanut butter (his favorite).

    I’m not saying that you have to have a dog to go on trails. Grab a friend or relative and hit the trails. San Marcos is home to some of the most beautiful trails I’ve seen, and you haven’t been on the trails then you haven’t experienced the real San Marcos.

    A Selfie with Scout.

    A Selfie with Scout.

    The best part of these walk are they take less than 30 minutes from start to finish. Walking and hiking on your days off are the best, but you don’t have to have a day off from work to go on these trails. If you only have an hour to get to work then go on the trails and take a quick shower before your shift.

    Happy pup on the trails.

    Happy pup on the trails.

    That's what I call a "pooped pup."

    That’s what I call a “pooped pup.”

    Everyone leaves the trails with a smile on their face. Scout’s smiling because he got to chase some squirrels and rabbits, and I’m happy because I got my cardio in for the day.

    Okay everyone, you know what to do. Go hit those trails. Good Luck!

    “You play the game, you play it straight, you play it by the rules, you do everything you’re supposed to, and you’re gonna die screaming anyway. There’s no point in not trying to accomplish every stupid, frigin dream I’ve got!” – Kevin Smith (better known as Silent Bob)

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One day at a time!

So you say you’re tired, right? All I can I to you is, “So What.” I could tell you to get over it, move on, push forward, one foot at a time, but in the end you’re the only person that can make yourself move on.

Life is filled with challenges. Challenges appear to the left, right, above and below you. How you  deal with those challenges ultimately transform into either strength or weakness.

Believe in your STRENGTH

Believe in your STRENGTH

There’s a term in circulation that caught my attention not too long ago: The Daily Grind.

I love that phrase because it means so much. The Daily Grind, to me, is what you and I go through to get through the day, and prepare ourselves for tomorrow. The Daily Grind is:

  • Waking up at 6 A.M.
  • Having a 15 minute lunch break for 9 hours of work.
  • Getting back at 5 P.M. and knowing that you still have so much homework left before tomorrows 8 A.M. class.
  • Only having time for a small meal.

The Daily Grind is never going to change. Everyone goes through the daily grind. The only differences is that someone else’s daily grind may be easier to deal with than yours, and there’s nothing wrong with that. The hardships and struggles you endure will transform you into something that your own definition of “greatness” can’t even grasp.

I’m not here this week to give you another “mini-workout” before class. I’m here to tell you that you that just it’s not enough to just put the time into getting fit. If you think that putting just a few minutes a day to getting fit is enough, then I’m sorry to tell you this, but you’re wrong. This is a long life commitment.

Don’t ever feel sorry for yourself because the second you feel sorry for yourself you realize that FAILURE is acceptable. Failure is NEVER acceptable. Success is a transformation of blood, sweat and tear. No one ever said that managing school classes, work, pets and school homework was going to be easy. But that’s what is going to separate YOU from EVERYONE ElSE.

GET MOTIVATED RIGHT NOW – NO DAYS OFF, NO EXCUSES

You’re going to want to stop with these workouts because, like always, you don’t have the time. I get it, TIME is the most valuable currency in the world, but you have to take advantage of the time that you are give. Don’t spend your free time snacking on a bag of potato chips or watching Netflix. Get up, and tackle the Daily Grind. You’re at the point of your life where you can reinvent yourself.

Think of a major goal you want. Now think that you have experienced a lot of disappointments and setback, or may be you already gave up. There’re are winners, there’re losers and there’re are people out there who just need some coaching to learn how to win. On the other side of that door lies success, but you need a key to open that door. You don’t have that key, but what you need to know about getting to the other side is that “It’s possible.” Just remember that someone else has done it before. If that someone has made their dream a reality then it’s possible that you make your dream a reality.Winners and Losers: Where do you stand?

This is where I could say, “Good luck,” but “luck” has nothing to do with it. All I can tell you, for lack of a better phrase, is to “JUST DO IT.”

If this blog isn’t enough, or if you just want more content then go check out my page on Storify.

“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” – Socrates

Going above and beyond!

Welcome back everyone!

I had an epiphany today and noticed that people tend to workout a lot hard when someone else is telling them what to do. Haven’t you noticed that you tend to push just a little bit harder when you’re working out with someone? Now why is that?

This is why I think most of us workout harder with someone else:

  • You want to impress the person you’re working out with.
  • You want to show-up the person you’re working out with. (my number one reason)
  • You want to grab the attention of that guy or girl working out in the same gym as you.
  • You want to prove to yourself that you CAN DO IT!

I, and I hope most of you, like being pushed towards the right direction when it comes to physical health and strength.

You're going to like 1000 push-ups because I say so.

You’re going to like 1000 push-ups because I say so.

Whatever your reasons may be, there’s nothing wrong with working out with someone else. But what if you can’t find someone to workout with you, or what if your workout partner can’t go to? Then what?

I have the solution right here! I will be developing an app for your mobil phone and tablet in the near future to give you ideas for your “quick but effective” workouts before classes and shifts at work.

If you ever find yourself with a few minutes to spare but don’t know what exercise to do then just open up the app. It will then ask you which muscle and or muscles you want to exercise. Then the app will randomly give you an exercise to perform.

Some of the muscles, but not limited to the list below, that are available to pick from are:

  • Biceps and triceps (arms)
  • Chest
  • Legs
  • Back
  • Core
Choose Your Weapon!

Choose Your Weapon

 

Get your pump on!

Get your pump on!

 

 

 

 

 

 

 

 

 

 

 

 

Now I’m not going to be there screaming in your face until you knock out every repetition in that set, but I will be there to motivate you and encourage you take advantage of your time!

Every now and then we like to hear other peoples tips and opinions, and that’s what the app is going to be – It’s going to allow you to get a second opinion on how you should take advantage of your time.

Hopefully, I’ll be able to get this app up and running soon, but until then , stick with your productive “time clinching” workouts.

“Change your thoughts and you change your world.” Norman Vincent Peale

Don’t be satisfied with Beer Curls!

They say, “curls for the girls,” but don’t you dare think that BEER CURLS are enough! For those of you that don’t know, a beer curl is the process of contracting your bicep in order to drink your beer. Hardy har har, right? NO!

He said, "Look ma, no bies!,"

He said, “Look ma, no bies!,”

I’m not saying, “Don’t do any more beer curls,” I’m just saying cut down on the beer curls and take a more conventional route. Do I dare suggest that you actually perform a conventional bicep exercise with resistance bands or free wights? You beat your ass I am!

Biceps are important to work out because they help in the aid of back workouts. Over time, the stronger your biceps are they stronger your back will become.

Here’s what I like to do. I can usually do bicep exercises in the comfort of my living room because you don’t generally focus too much time on your biceps. I like to perform bicep curls with a resistance band in between commercials. You can get a cheap set of various exercise bands with a wide range of resistance on Amazon 

Bicep curls with an exercise band.

Bicep curls with an exercise band. Starting position.

Here’s what to do.

  • Place the arch of your foot over the exercise band while making sure you have a firm grip over the band.
  • Without bending your elbows, slowly contract your biceps. This is the transition phase from the starting to the ending position.
  • Squeeze your bicep when you reach the peak of contraction and hold it for a second. FEEL THE BURN!
  • In a controlled manner, slowly lower your arm back to the starting position.
  • Repeat six sets of ten-to-tweleve reps every other day for best results.
Transition phase: from starting to peak.

Transition phase: from starting to peak.

Did you get your tickets to the gun show?

Did you get your tickets to the gun show?

What I like about bicep curls with an exercise band more than any thing else that there’s a constant stream of difficulty. When people perform curls with free weights they like to stay at the top of the contraction to rest. It doesn’t get any easier if you stay at the peak of the exercise, as a matter of fact, it gets even harder.

A Word of Thought: There’re are so many difference exercise bands out there, so be sure to get the one that best fits your goals and desires. If you want bigger biceps then get the exercise band with the highest resistance – more weight with less repetitions. If you want leaner biceps then get the exercise band with less resistance – less weight with more repetitions.

Do you even bicep, bro?

Do you even bicep, bro?

Don’t give up when it hurt. If you push through it, you won’t be disappointed.

Best of lucky everybody!

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Collin Powell

Excuse me, did you say Burpees?

We’re going to kick things up a notch today with some BURPEES! “But why?” so many of you ask. Cardiovascular exercise is very important. According to the Center for Disease Control and Prevention adults need at least 150 minutes a week of moderate-intensity aerobic activity. But what if you’re strapped on time and only have about half-an-hour until your next shift or class? Or what if it’s raining outside and you don’t feel like getting run over by a car today? BURPEES! BURPEES! BURPEES!

If you didn’t catch that, the answer is BURPEES! A burpee, in its basic form, is a flowing, four-step exercise which works out almost every muscle group in the body, with the exception of the back.

Here’s a quick demonstration on how to and how not to do a burpee. 

Here’s how to preform a burpee:

  • Begin in a squat position with hands on the floor in front of you.
  • Kick your feet back to a pushup position.
  • Immediately return your feet to the squat position.
  • Leap up as high as possible from the squat position.

    Starting position of a Burpee.

    Transition of squat position to leaping position.

Starting squat position.

Starting squat position and the third position.

Leap for greatness!

Leap for greatness! 

Now here’s the fun and exhausting part, you have to jump as high as you can. Now be sure that you land safely on the ground with your knees slightly bent when landing because you don’t want any unnecessary pressure on your knees.

I like doing burpees in between commercials. I know it’s hard to ask you all to do burpees for five minutes until your favorite show comes back on and that’s okay. I don’t even do burpees that long, I’m usually tired after about one-minute.

Think about it like this: Let’s say you watch T.V. for about two hours a day and commercials are about twenty minutes long for each hour divided. And that hour is divided into about four separate   commercial breaks. Now, let’s say you do the burpee for two minutes during each commercial break. You just knocked out sixteen minutes of burpees in two hours. That’s pretty tough, and don’t let anybody put you down just because they weren’t consecutive minutes.

Here’s your challenge for today: Perform burpees during your next commercial break instead of going to the refrigerator and staring blankly at it and never getting anything from the refrigerator in the end.

Good luck everybody! Have fun working up a sweat to your favorite show or movie.

“Never be satisfied. Show me a thoroughly satisfied man and I will show you failure.” – Thomas A. Edison