Take Action! NOW!

“Things may come to those who wait, but only the things left by those who hustle.”  -Abraham Lincoln

The world doesn’t pay you for what you know, it pays you for what you DO!  It’s surprising how many people get bogged down in analyzing, planning, and organizing when what they really need to do is take action.  When you take action, you trigger all kinds of things that will inevitably carry you to success.  A perfect example of this which correlates to my life would be my junior year of high school.  I still remember till this day when I told people I was going to get a scholarship and play football in the Big Ten or SEC.  People doubted me and asked how I was going to do it.  Instead of second guessing myself, I shut up and went to work every single day until my goal became a reality.  A couple months later I ended up having 18 scholarship offers all from major division 1 programs.  The moral of the story is not to talk about myself but to give you a prime example of how taking action is so vital to someones success!  People will doubt you but the best thing you can do for yourself is to take immediate action towards your goals! When you take action, you let those around you know that you are serious in your intention.  People wake up and start paying attention.  Things that once seemed confusing now seem to become more clear. 

To be successful, you have to do what successful people do, and successful people are highly action-oriented!  Now go out on this Monday and MOVE!  GET GOING! taking steps day by day to make your dreams become your reality!

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Lower Body Workout

5 Sets of the following exercises

– 10 Single leg ( leg press) 

– 8 front squats

3 sets of the following exercises

– DB walking lunges (15 steps down and back)

– 20 stability ball leg curls

– 50 calf raises from floor single leg

3 sets of the following exercises

– 1 min wall sit

– 45 sec lunge hold bottom position (each leg)

Talk to yourself like a WINNER

“You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you”. -James Allen

So what if you could learn to always talk to yourself like a winner instead of a loser?  What if you could transform your negative self-talk into positive self-talk?  Whatif you could silence your thoughts of lack and limitation and replace them with thoughts of unlimited possibility?  What if you could replace any victim language in your thoughts with the language of empowerment?  And what if you could transform your inner ciritic, who judges your every move, into a supportive inner coach who would encourage you and give you confidence as you faced new situations and risks?  Well….all of that is possible with a little awareness, focus, and intention.  With that being said, START NOW with positive thoughts and truly understanding that YOU, yes YOU are very special!

Monday Workout (Upper Body)

5 sets of following exercise

Bench Press (5 reps)

5 sets of following exercises

10 reps of DB Incline

20 push ups

– 15 Dips

5 sets of following exercises

10 reps of DB Shoulder Press

– 20 DB side raises

– 20 DB Front Raise

– 20 DB high pull

* 3 min total starting in the top position of a push up.  Every 5 seconds do a push up and start back at top without touching knees for the whole 3 min. 

5 sets of following exercises

-12 BB curls

– 25 Hammer curls

– 12 Skull crushers

– 12 Close grip push ups 

 

A Hardcore Plank? The RKC plank!

Everyone in this day and age is looking for the next best exercise to help them get that six-pack they always wanted.  Although, there is no one exercise that will just automatically give you that, there is however better exercises to perform which work your ABS harder than others! 

Awhile back, I was introduced how to do a RKC plank (russian kettlebell challenge) plank.  First, I had to get into a regular plank position and then a few adjustments were made.  The first adjustment was to place my elbows slightly further out in front of me and closer together to increase the lever arm length and reduce the width of support.  I then had to lockout my knees by contracting my quads.  Finally, I had to contract my glutes as hard as possible and believe it or not, I was astonished by the little adjustments made but the incredible tension I was feeling all throughout my core! 

What you need to know:

1.)  Place your arms further out in front of you compared to regular plank 

2.) Narrow the base by placing elbows closer together

3.) Contract your quads

4.) Contract the glutes as hard as possible

5.) look down and keep the head and neck in neutral position

6.) Drive your elbows to tows

Highly and well-respected trainer Bret Contreras performed a scientific EMG study comparing the regular plank and the RKC plank.  Basically, an EMG studies which exercise contracts more of the selected muscle group and what muscles are really firing when doing an exercise.  In this case, we are talking about the core (ABS).  The RKC plank shattered the regular plank in all categories starting with the (Lower Rectus Abdominis) 33.5 compared to a 115.  The Internal oblique was 42.6 to a 99.5.  Next up is external oblique which was 26.7 compared to a whopping 104.  Lastly, the lumbar erector was 2.8 compared to 2.9.  As you can see from this EMG study done by Bret, the RKC plank contracts more core which in return will give you better results! 

Here is the Video: