Top Ten Reasons to Achieve a Calm Mindset:
1. A calm mindset breeds a PROACTIVE (positive) perspective, not a reactive (negative) perspective.
2. A calm mindset promotes DIVERGENT THINKING, not convergent thinking (you will realize that there is typically more than one solution to every problem or challenge).
3. A calm mindset enables PERSONAL EMPOWERMENT (you will be confident and understand that you have control over your own life and not be overly concerned with external stressors that you cannot control).
4. A calm mindset gives you VISION (You will know where you want to take your life).
5. A calm mindset allows you to realize your true PURPOSE in life (you will know why you want to get to the place you have vision for).
6. A calm mindset will help you understand the power of FORGIVENESS (resentment is a self-limiting behavior that needs to be erased for anyone to truly be at peace and have life balance).
7. A calm mindset results in a constant state of CREATIVITY (which in turn promotes productivity, fulfillment and is often therapeutic).
8. A calm mindset instills a powerful sense of INSPIRATION (you will be open to making a personal, spiritual connection ).
9. A calm mindset will enable you to ENGAGE and COMMIT to the activities that will bring you SUCCESS, inner peace and life balance.
10. A calm mindset will cause you to become RELENTLESS and FEARLESS in your pursuit of mental, physical and spiritual fitness.
Control-The ability to direct the course of something.
Until next time,
Taking Your Workout Outdoors
There’s something exhilarating about exercising outside. Breaking a sweat in the vibrant sunshine and taking in some fresh air while working out can be so much more enjoyable than being stuck indoors (at least for me, and especially during the kick ass summer weather we are enjoying). With this in mind, I’m going to share with you one of my favorite outdoor workouts, the RecoverFit 30 Minute Medicine Ball Blast. I did this yesterday in my driveway after a 1.6 mile run and burned 971 calories in 55 minutes (including the run and cool down).
The RecoverFit 30 Minute Medicine Ball Blast
I perform three sets of these eight exercises, with 15 reps per set and as little rest between sets as possible (to encourage fat burning and lean muscle-building). This is on the advanced level (especially right after a run), so you can either adjust the amount of reps or the weight of the medicine ball (I use a 10 pounder) as needed to suit your fitness level. This is a fast paced, cardio and resistance workout that should burn at least 400 calories in roughly 30 minutes. I recommend at least 10 minutes of full body stretching (with a foam roller if you have one).
1. Medicine Ball Slam
Hold the ball directly overhead with both hands. Keep your core engaged (tight), bend your knees at 90 degrees and slam the ball on the pavement as hard as you can. Catch the ball over your head and repeat immediately.
2. Medicine Ball Swing
Hold the ball directly overhead with both hands. Keep your core engaged and bend your knees to 90 degrees while swinging the ball between both legs. Raise the ball back into the upright position and repeat immediately. Note: This guy’s form sucks!! Keep your back straight all the way through the exercise (not bent like he is)! Pretend like you are driving your heels into the ground and always keep your chin up and face forward. Use your legs to aid in powering up the ball on the upswing.
3. Medicine Ball Star Pushup
Place both hands on the ball in a “star” shape (actually a reverse heart with right and left index fingers thumbs touching). Extend your legs out in a full plank, or pushup, position with your feet spread into a “Y” position for stability. Lower your chest all the way down to your hands (full range of motion is key here) and push up. Repeat immediately. This is a kick ass tricep and chest burner!
Lie flat (I do these on my lawn) with knees slightly bent, holding the ball with both hands. Perform a standard situp while holding the ball and repeat immediately. Advanced version: Press the ball as high as you can while sitting up to further engage your core, as well as work your chest and shoulders.
5. Medicine Ball Plyometric Squat Jump
This move was self-taught and one of my favorites (a real leg and glute burner). Hold the ball at chest level with both hands. Engage your core and squat, bending your legs to a full 90 degrees. Here’s where it get’s fun…….er tough! Using your legs (same technique as the swing, keeping face forward and back straight), spring yourself up into the air as high as you can. Land as softly as possible on the ground and repeat immediately. Again, you can (and should) modify the reps or ball weight accordingly with your fitness level. This is an ass kicking fat burner and lean muscle builder!
Say goodbye to those love handles baby! Hold the ball fully extended in front of you at chest level. Sit on the ground with your feet up and legs bent at 45 degrees. Twist to the left and touch the ball to the ground. Twist the ball all the way back to the right, touch the ground and repeat immediately.
7. Medicine Ball Curl Catch
I learned this move from the AthleanX program (www.athleanx.com) I just purchased. This is a very cool cross training program that I plan on utilizing at my RecoverFit Personal Transformation Studio (www.recoverfit.com). You can also see a video of this exercise on YouTube (just search AthleanX routines). Hold the ball at waist level with both hands (as if you were about to curl it). Slowly curl the ball up and toss it into the air at the top of the rep. Catch the ball at the forehead level with both hands. Slowly lower it down and repeat immediately. I never thought you could isolate your biceps with a medicine ball until I tried this!
I love this move! It works the entire length of your core while adding some shoulder, upper back and chest resistance. Exercises like this are awesome as they work separate groups of muscles at one time for maximum efficiency. Lie down with your legs completely extended. Hold the ball in both hands with your arms completely extended above your head. Perform a sit up while bringing a knee to your chest and extending the ball to the raised ankle. Lower the ball completely back down to the outstretched position and repeat to the other side. This is a wonderfully brutal exercise to end with!
Again, you should totally enjoy doing this workout outside and will benefit from both the cardio and strength resistance perspectives. Be sure to stretch before and after and stay hydrated as well! If you live in Cleveland and want to train with me, please check out my website at www.recoverfit.com. I have several more medicine ball moves that are great, as well as an endless amount of cross training and functional routines to build you into a mental, physical and spiritually fit specimen!!
“Energy and persistance conquer all things.”
Until next time,
Your Inner GPS
Do you really know where you’re going in life? Do you know where you want to end up? Are you too proud to stop and ask for directions? Damn, I was so guilty of that! Not anymore. There is no computerized GPS navigation device to guide us through life. However, we do have a myriad of ways to help us. We have our friends, families, mentors and inspirational individuals that we should seek out for guidance. We have vast and amazing resources at our fingertips (literature, websites, blogs, music, art, fitness etc.). Most importantly we have ourselves…….Our own amazing minds. Our brains are remarkable supercomputers that have unlimited power to get us where we need and want to go. Your brain is your inner GPS!
Can you see the road ahead?
Okay, you may be fortunate enough to have eyesight. Can you REALLY see? Do you truly have vision? The type of vision I’m speaking of is not your sense of sight. Having vision is knowing where you want to go in life and why you want to get there. Plenty of blind people have vision. Sadly, more people with eyesight are visionless. Which are you?
Purpose is your roadmap
If you know where you want to go and why you want to get there, do you have a roadmap to guide you? That roadmap is your purpose in life. If you live every moment with vision and have a plan to reach your destination then you have purpose.
Your Rechargeable Battery
Your brain, and the unlimited power it contains, is your inner GPS. What charges it and keeps it running? Your spirit is your rechargeable battery. If you can tap into your core energy, your spirit, you will be able to keep your brain fully charged throughout the twisting, turning road of life. Make that spiritual connection with yourself. Get charged. Power up your brain. Live with vision and purpose. It’s a feeling like you have never experienced!
“You are in possession of one of the world’s most powerful supercomputers, one that has virtually unlimited potential not only to change your life, but also to change your world.”
Until next time,
If you haven’t seen the movie Limitless starring Bradley Cooper, I highly recommend it. In a nutshell, it is the story of a sedentary, visionless party boy turned brain powered superhuman by a designer pharmaceutical. If only…..! There is no magic pill, if you haven’t already figured that out. Not for success. Not for happiness or fulfillment. Certainly not for getting rich. There is no “little purple pill” that will give you life balance or inner peace.
Your True Power Source
Your true power source, the key to life balance and fulfillment, lies deep within your core. It is your spirit. Your spirit, or soul if you like, is your energizing life force. If you connect with it, and live a spirit driven life you will simply “get it.” By making this connection you will be neutralizing your ego driven mind. If you live an ego driven life you are powered by a false, or self-limiting mindset. Identify your spirit, your true power source. Connect with it. Live within it. You’ll be limitless!
Give More, Take Less
The more that you have or make, the more you should give. It’s karma. “What goes around comes around.” “You reap what you sow.” All so true…… If you give, you will receive. If you resent, you will be resented. If you hate, you will be hated. If you laugh, you will be laughed with. If you judge, you will be judged. Just give…Give and give again. Give your time, your resources, your smile, and your heart into all that you do. You’ll be amazed at what you receive in turn!
“Connecting to your spirit occurs through dedicated intention, prayer, awareness, meditation, and imagination. With repetition, it becomes your natural state of being.”
Until next time,
Please comment and let me know what you think!!!!
Do we really need all the things that we supposedly want? My goal is to settle and be happy with what I have. Especially in terms of material things. We should all concern ourselves with what really matters in life. For me that’s family, friends, love, laughter and the passionate pursuit of strengthening my mental, spiritual, and physical fitness levels. I know if I live this way, everything will remain balanced and peaceful. What matters to you?
Set Tangible, Non-Material Goals
Try this mindset. Instead of setting material goals (new car, new house,new clothes,new jewelry etc.), try to set some real-life, tangible goals. Start and maintain an exercise plan. Forgive a longterm resentment (this is a big one). Help a family member, co-worker, or friend with a project. Get creative at work and energize yourself to move upward. Spend more quality time with your kids. You will be amazed at what you will get back by giving!
Stop to Enjoy the View
This is one I’m working on….Some self-advice. Take some time every day to just chill and calmly enjoy what you have! Your kids, your spouse, partner or friends. The fact that you have employment. The fact that you live in the most amazing and dynamic country in the world! Go to your kids’ soccer, football or baseball practice just to watch the kids learn to play, compete and have fun. Relax on your deck or front porch and give thanks for all that is good. Breathe deeply and calmly….. Enjoy the view!
Serendipity~ The faculty or phenomenon of finding valuable or agreeable things not sought for…..Falling into happiness!”
Until next time,
Eye of the Tiger
Just like my Dad told me when I took the wrestling mat for a big match in the fifth grade, “You have to have the eye of the tiger!” I will never forget that moment at Willoughby Junior High School, getting ready to wrestle for the CYO 65lb championship. Thanks Dad! Success, balance and fulfillment have everything to do with vision, people. Go out there today with the eye of the tiger! If a customer, colleague or manager tells you, “No,” then go find someone else who will tell you, “Yes!”
Change the Game
If you’re tired of the “same old, same old,” then do something different this week. Change the game! Be creative. Work with a renewed sense of purpose and vision. Get energized! Lethargy and complacency will get you nowhere but stressed and aggravated. Seek out that difficult customer and engage them in conversation. Tackle that nagging issue at work, at home or in your workout. Go slay the dragon!
As I was jogging along this morning, jamming out intensely to my Ipod, a motivating thought came to me (another awesome benefit of an a.m. workout). So many people feel trapped, or get caught up in the negative external distractions in their lives. Forget about all that! Concentrate on what you can control…..Yourself! Your mind, body, and spirit. If you feel like your back is against the wall….Then fricken push off it and MOVE FORWARD!
“Leave no stone unturned in your quest for inner peace and life balance!”
Until next time,
Is it Really 7:22 A.M.?
I was running along a great local path this morning, and looked down at my Polar Ft80 Fitness Watch to check my heart rate. I saw the time was 7:22 a.m., and was like, “Dude….seriously?” If you would have told me a year ago that I would be in that spot at that time, I would have laughed out loud! It just goes to show you what an amazing, motivating tool fitness is. Mental, spiritual & physical fitness fused together have renewed my life.
Fitness is a Mindset
Being fit, taking care of your body, mind and spirit is a mindset. Commitment to fitness is a choice. Why am I passionate about sharing my experiences and opinions on fitness? It has saved and renewed my life and brought me complete balance. I want to pay this forward and inspire others to do the same. Having true balance is amazing. You will look at everything in life from a different prospective. All the external bullshit that bothered you before, the negative energy you allowed to affect you, will disappear! If you don’t believe me, come train with me for a week! My Personal Transformation Studio (www.recoverfit.com) will not be up and running for a few months, but I will be glad to help anyone start a life balancing program now!
Get Fit Today
Don’t wait until Monday, next Friday, or God forbid 2012, to start a life balancing program! Grab your wife, significant other, kids or dog and go for a long walk, hike or run. Hit the pool and do 10 laps. Get on your bike and hit it hard for 30 minutes. Any type of physical activity will put you in the right mindset to begin your day and week with a “will do” attitude. Please feel to contact me at firstname.lastname@example.org if you have any comments or questions.
I also welcome any and all comments or feedback right here! Have a great, hopefully life balancing, Sunday!
Perseverence~Continued effort to do or achieve something despite difficulties, failure or opposition.
Until next time,
$43, a Sledgehammer & a Truck Tire
As a fitness enthusiast and soon to be studio owner and trainer, I am constantly researching new and innovative workouts in magazines and online. Cross training, functional, and minimalist routines are very popular and I am a big time believer in these techniques. In fact, you will NEVER see or use a treadmill, elliptical, stairstepper or any type of cardio machinery at my RecoverFit Personal Transformation Studio. I am a firm believer in the human body being the catalyst to training and improving itself.
In my search to find another new way to get a great full body, functional workout I came across a sledgehammer and truck tire routine on YouTube (just search Sledge Hammer Workout). In the video I clicked on, a young woman (Autumn Lynne Edwards) demonstrates an ass kicking workout using just a sledge and a truck tire in a farm field! I was intrigued and needed to do this routine right away.
A Trip to Conrad’s & Home Depot
My first thought was, “Where in the hell am I going to get a truck tire & how much is it going to cost me?” After a little thought, I took a quick trip down the road to Conrad’s Tire Center. I asked the guy at the counter if they had any used tires lying around that they were disposing. Within a minute I was led back to the garage and given my choice! Score…..FREE truck tire! I then went to Home Depot and picked up an 18lb sledgehammer (the heaviest they had). Okay, I did splurge here. I spent $43 on a Rockforce sledge with a fiberglass handle and rubber grips on the bottom and top. I will use this sledge in my studio, so it should last forever and be a great investment! Now I was all set, and stoked to go home and put this routine to the test.
Warning: Your Neighbors May Think You’re Crazy!
One of the killer benefits of this routine is that I get to do it outside in the fresh air and sunlight! Personally, I have no inhibitions, and didn’t even think twice about doing it in my driveway and tree lawn. My daughter and girlfriend find it hilarious, and apparently are concerned with what the neighbors think! Whatever……! I typed up the routine in excel, grabbed my water bottle and towel and headed outside to “go to town” on this tire!
The Best Core & Total Body workout Ever!
I did this routine yesterday for the second time, burning 1029 calories in one hour. That’s right, 1029 calories! I challenge you to find another workout that will give you more for so little time and expense. If you did this three times per week you would be a mental, physical and spiritually fit specimen! Sidenote……I use a Polar Fitness FT80 Fitness watch w/ heart rate monitor to track every workout (kick ass product). The physical benefits of this workout are awesome! You work your core, arms, legs, shoulders, and back and are fusing cardio and resistance together. As always, the mental and spiritual results of physical exercise are the life altering benefits. This routine is the real deal!
If you are not in peak physical condition, DO NOT run right out and attempt to do this routine! I would recommend purchasing a lighter sledge, or weighted body bar, and do the workout without pounding the tire. You need to build core strength and use careful technique to prevent injury. Start out light and short (maybe 30 minutes) and build your way up. If you are in great shape, go “warrior crazy,” and take on the entire routine. Either way, be careful and let me know what your neighbors think!!
” It does not matter how slowly you go as long as you don’t stop.”
Until next time,
Do you ever feel undervalued at work, in your career, at home, in a relationship, on an athletic team, or in any aspect of your life? Are you ever completely frustrated with circumstances that have led you to this feeling ? Do you ever wonder why you are in a particular situation? If you’ve answered yes to any of these questions, then you are way overdue for a JAILBREAK!
Get Out of Jail
If you are frustrated, unhappy, aggravated or simply fed up with anything in life you need to get out of jail! I’m going to give you three concepts to help you get started with your liberation.
Remove the Imposters
The very first thing you need to do is remove the imposters from your life! The imposters are those nasty self-limiting thoughts, behaviors and people that are preventing you from fulfillment. Jealousy, resentment, anger, worry and anxiety are just a few of these thoughts and behaviors. They are imposters created by your ego to supposedly “help” you cope with your dissatisfaction in life! These thoughts and behaviors need to be replaced with empathy, understanding, positivity, perseverance, motivation and inspiration among others. Relationships and people can also have a self-limiting affect on your quest for happiness and fulfillment. If people in your life are holding you back or limiting your potential (you know who they are) you must address this! My suggestion is to identify who they are and have pointed, honest discussions with them. If they truly care about you and are “on your team,” they will understand that they need to back off or support you in a different way. If not, you have to set limits on these interactions, or you will never begin your self revolution…Your jailbreak!
Be Creative….Not Reactive
Creativity breeds vision, purpose, energy, productivity and success. Reactivity (a reactive mindset) results in lethargy, negativity, complacency and stress! Do not react….Create! This can work in all aspects of your life. In your career, create a new way to sell, present, communicate with customers, co-workers or management. Share your creative ideas, it will become contagious. Think outside your own head!! The same goes for relationships, athletics or physical wellness. Create new ways to communicate, play and train your mind, body and spirit! Don’t continue to react to what you perceive as negative circumstances. Have the energy and vision to see obstacles as opportunities for change. Bust out of jail!
Connect with Yourself
Life is what YOU make it, people! If you make it a complacent, reactive and negative life, so it will be. If you make it a creative, productive, positive, giving life, so it will be. Here’s a significant, life altering concept. You need to connect with yourself and run your life through this connection…A spirit driven mindset. Do not let your ego run your life! Your ego will limit your true potential by allowing all of those imposters to control your thought process! Remove your egocentric purpose with a spiritually centric one! Break out of Jail!
“Without inspiration the best powers of the mind remain dormant. There is a fuel within us which needs to be ignited with sparks.”
~Johann Gottfried Von Heroler
As always, Please let me know what you think, as I am interested in your input, feedback & comments!
Until Next time,
“I am unstoppable in my life’s vision and purpose.” Repeat that. Repeat it five times, silently in your head. Repeat it when you’re stressed, frustrated, or when you face a challenge. Repeat it when you’ve accomplished something great, or better yet, when you’ve helped someone else accomplish something great. Repeat it when you are depressed, angry, or anxious. Repeat it when you need some clarity, motivation, or inspiration (i.e. before a workout, business meeting or important conversation). This one simple phrase can change your life. It can rewire your mindset. It can make you unstoppable!
Plan Your Path
People, you need to set goals for every aspect of your life, as well as cultivate a plan to reach each of them. How are you going to get where you want to go without a clear destination and roadmap to get there? Trust me, in my former mindset my life was an organized mess! That’s not a typo. It was an organized mess! Goal setting and planning have helped me transform and stay straight on course. I know that I am unstoppable in my life’s vision and purpose!
Mind, Body & Spirit
My ultimate goal is to achieve total balance. I want to live life with a clear vision and purpose, and I work passionately towards this every day. In doing so, and through creating the RecoverFit ideology, I have the action plan to do this. To reach this pinnacle of peace and fulfillment, you must be mentally, physically and spiritually fit. If you have two of the three, or worse yet one of the three, you are living out of balance. Essentially, we each have three distinct areas that we must build a superior fitness level in to become balanced. Think of it this way. Your body is your physical fitness center. Your mind is your mental fitness center. Lastly, and most significantly, your spirit (or soul) is your spiritual fitness center. Each of these fitness mechanisms can be cultivated, strengthened, and fused to create total balance and inner peace. Stay tuned for the release of RecoverFit: The Path for Personal Transformation, as it is a detailed plan and lifestyle to create this fusion!
Live Your Legacy
The imprint that my life leaves on this earth when I’m gone is important to me. One of my life’s goals is to be remembered as someone who contributed a meaningful existence. Personally, I want to leave a legacy of health, wellness, happiness and prosperity for those I leave behind. What is your legacy plan and goal? I’ll challenge you with this thought. Don’t just have a goal or destination for your personal legacy. Live your legacy! If you live each day with vision and purpose, engaged with passion in your activities, then this will happen. Remember…YOU are unstoppable in your life’s vision and purpose!
“Try not to become a man of success, but a man of value.”
P.S. Did this motivate or inspire you? Please comment and let me know what you think, as your feedback is valuable to me!
Until next time,