Seven Habits of Highly Successful Athletes

They say a habit takes 21 days to form. That’s three weeks of constant, recurrent, focused activity – or inactivity. The differences between good and bad habits lie in the details, but they both exist as an end to the same means: repetition.

“We are what we repeatedly do,” Aristotle said, once upon a time. Essentially, we are our habits. For  athletes, those habits determine their game, their success, their production, their relevance. Elite athletes carefully develop the habits that define them well past the 21-day qualifying point.

Most of us aren’t built to be elite athletes, at least not genetically, but our choices are within our control, and can elevate our game at any level. Choosing to adopt these seven habits of successful athletes is a sure-fire way to find success for yourself. If you can’t beat ‘em, join ‘em.

THE LIST:

1. They set attainable goals and track them

As athletes, we all have ambitious goals. We want to win that 3-on-3 tournament next month. We want to compete in that triathlon at the end of the year. We want to hoist that trophy at the end the season. That victorious moment is a driving force we all share.

Successful athletes have those goals, but they also create their own moments of victory in parallel to their pursuit of the endgame. While they’re training for that championship, they’re simultaneously working toward attainable goals to check off their list.  While they’re training for that marathon, they’re also working toward that six-minute mile. While they’re pursuing that Gold medal, they’re also locking down tournament MVPs.

Achieving a goal, no matter the size of the prize, is a powerful incentive. It’s a reminder that following through pays off.

2. They discipline and reward themselves

It’s a simple concept, just a matter of application.

Motivation is all about incentive. What’s the payoff? What’s the punishment? Successful athletes make it a point to take themselves seriously, and that means calling themselves out and holding themselves accountable.

Didn’t get out of bed this morning for that run? Skipped breakfast? That’s ok, but yeah, you’re grounded. Ran an extra mile at the end of practice today? Grounding revoked.

 

3. They sleep

An even simpler concept. Successful athletes make sure to clock at least seven hours of sleep every night to aid in rest and recovery. For optimal performance, sleep is crucial in maintaining energy and endurance.

 

4. They feed their competitive nature

Average isn’t okay for elite athletes. The successful ones go out there and compete every time, no matter who they’re with, what they’re doing or where they are. Competition is fuel to athletic fire, and the best in the game are out there burning it up every day.

Successful athletes are constantly pushing to be better than the guy next to them, better than they were yesterday, better than the standard. Pushing forward with intensity and a competitive drive keeps you on your toes and dynamic as an athlete.

Too many people mistake competition for comparison. Successful athletes know the difference. One will make you, one will break you.

 

5. They take instruction and criticism constructively 

Successful athletes can take advice and apply it usefully to their game. Coaching is crucial in sports, but absorbing the information they provide is even more important.

The best athletes are willing to make adjustments and set their pride aside to better themselves and their teammates.

 

 

6. They let things go

They follow the 24-hour rule. 24 hours after a failure, the misstep has long since moved into nonexistence. Bye-bye blunder.

Holding onto negativity can be detrimental to athletes. Mentally, it’s crippling. It gives pitchers the yips, it turns a basketball into a brick, it makes a wide receiver’s fingers all buttery.

The successful ones take 24 hours to reflect on what went wrong and then they let go of that heavy weight and move on without flinching.

7. They aren’t afraid to fail

The most distinctive habit of a successful athlete is their ability to stare a challenge in the eye and attack it without hesitation. The fear of failure builds the walls of that box you’re supposed to be thinking outside of and seals you up inside. When you’re scared of failing, the best option is to avoid trying at all – right?

Chicken.

Fearing failure is a mental state successful athletes don’t acknowledge. Everyone will fail at one point or another – it’s inevitable. The best athletes are fully aware of this, but attach no value to it. They fall and they get up. The ends outweigh the means. Success outweighs failure.

Plus, chicks dig scars.

Source By: Morgan Urtso Seven Habits of Highly Successful Athletes

Rope Climbs: Benefits, Technique, and Performance

Rope climbing has been an immense physical strength test for decades. To this day it has been used as a strength test in the military as well as in gymnastics to build strength. This week in gymnastics class we will be focusing on rope climbs.  Rope climbs are a total body workout. It is an effective exercise for the arms, upper back, core, grip strength, and legs. Beyond muscular strength, rope climbing increases the cardiovascular system and builds muscular endurance. The rope may be intimidating to you, but all it takes is a little self-confidence. There are two types of ways to climb the rope that we will learn.  One, which is called the S wrap or Spanish wrap (safer lock method). The other is the Russian Wrap (faster method, widely used in competition.  Keep in mind that when we think about climbing the rope, as Carl Paoli says; think about doing knees to elbows and then standing up.  Now, once we are able to perform a climb, great, but let’s talk about how we can make these better.

To improve your rope climb, think about 3 things: 

1.  Shoulder strength- This is super vital for that body weight climb. Performing lifts such as overhead press, snatch, clean and jerk, and strict pull ups will help build the strength to climb the rope at speed. 

2.  Fingertip pushups: This movement requires the hands, back, chest, and forearms to work together improving grip strength. 

3.  Time yourself climbing the rope: This will help increase power and dynamic strength for longer and more climbs. 
If you have never tried to climb the rope, now is the time to learn! Let’s increase that pulling strength and get you up there! 

Source http://pbcrossfit.com/article/lindsay-renteria

Health and Fitness Essentials – The Cardio-vascular Workout

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more...

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.

Brigi G by Fit 4 Health

Change Workouts, Reap Benefits!

We often get into a routine in our exercise and consequently plateau.  When you change your workout you can reap benefits like losing weight and looking great.

Through routine exercise, your body gradually builds strength and endurance.  However, if you keep your workouts TOO routine, those benefits begin to stagnate.  Therefore, it is essential to periodically change your workouts so that your body will continue to reap the most benefits from your efforts.

Why is change crucial?
If you follow the same exact exercise routine day in and day out, your body becomes accustomed to this routine.  As the body adjusts to the same workout everyday, it is normal for the body to adapt on a cardiovascular, respiratory, and cellular level.  Over a period of time, following this same old routine causes the rest of the body to adapt, as well.  As a result, any further physical improvements become limited, and your training becomes boring.

But, wait!  There's still hope!  By incorporating even slight changes into your exercise regimen, you are able to kick-start the body once again to move towards those gains you've been striving for!

What kind of changes should you make?
Even the smallest change in your routine can make a difference.  Below are a few suggestions:

- Change the time of day at which you exercise.

- If you prefer one type of exercise, such as running, change the exercise, itself, in some way.  For instance, increase the intensity level or the length of the workout.

- Try a new type of exercise.  Introducing a new exercise into your training will ultimately work the body in a new way.  Different muscle groups may be called upon to perform, thus, challenging your body to some degree.

- Alternate among a variety of exercise routines.  You may mix up your routine each day, or you may alternate between one routine one day and another routine the next day.  This keeps your body on its toes, so to speak...and, it helps prevent exercise boredom.

- Periodically change the location of your workouts.  Even a simple change of scenery can keep exercise more exciting.  Such a change also has the potential to boost your energy level and improve your training.

Life can be tedious.  We often find ourselves in a rut, doing the same things day after day after day. For a more exciting life and better fitness, change your workout routines from time-to-time.  Your body and mind will thank you!

Brigi G by Fit 4 Health

How and why you should train with TRX

TRX - WHAT IS IT?
Well, it is amazing! There’s not one thing I don’t love about TRX for myself and for my clients. Maybe you have seen that “ropey, strappy thingy” at the gym or maybe you just want to know more, or perhaps you’re hearing about TRX for the first time. No matter what, I want to cover the basics for you in hopes that you try it out and learn what all the hype is really about.
Being a TRX Certified Instructor, I use TRX in my own training routine as well as with my clients. I use TRX Training at my gym and also have one in my home for an anytime workout. I love how you can pack it up and take it to the park, do a workout in your own home, or bring it along with you when traveling. No excuses, right? No matter your fitness level, the TRX is perfect and versatile for everyone; athletes, rehab, stay at home moms, body builders, young and old. TRX offers a cardio workout, a resistance workout, muscle flexibility workout, as well as balance. No matter what your goals are, you can benefit from the TRX. Before we discuss everything there is to know about the TRX, it’s important to first understand exactly how the body works.

HOW THE BODY WORKS: 
I am a trainer who incorporates many types of functional and corrective training in my clients’ routines. You’ll see why in just a moment. It is so important to understand the fundamentals and foundation of your body. Everything you do in life starts with one part of your body. Any guesses? IT’S YOUR CORE. Your core is not just about those six pack abs you see - it is so much more than that. Your core is made up of your pelvis, back, chest muscles, and also the abdominals. It is your core that is responsible for your body stability, flexibility and balance. Makes sense, right? Also, do we always move in the same direction every day like robots? No, we surely do not! We move with twisting, bending movements and we’re going left, right, down, up, side-to-side, as well as forwards and backwards. This is called “multi-plane” movements. Once you think of your body moving “all around” these different ways, wouldn’t you agree it would be very important to train your body the same way?
Whether you’re picking up after the kids or dog, playing sports, cleaning your house or car, and of course then working out, you are using your CORE whether you know it or not. For the most part, you are moving multi-plane. This is very important for us to understand because the stronger your core is and the more familiar your body is with moving multi-plane, the less injuries you will have, not only in your lower back but in your entire body.

WHAT IS TRX EXACTLY?

TRX stands for Total Body Resistance Exercise. It’s a type of training that uses your own body weight and gravity to build strength, balance, coordination, flexibility, core and joint stability, all while preventing injuries. Not to sound intimating, the TRX was originally designed by a Navy Seal who needed to stay in shape within limited space using something he could easily take on his travels. (This is why you can pack it up and take it with you nearly anywhere you can place the anchor point.) Consequently, he created TRX and boy, did the rest of the world catch on. 

THE MANY ADVANTAGES OF USING THE TRX SYSTEM:

  For starters, you can minimize your training time by working your whole entire body switching from one exercise to the next in just seconds. The best part to me? As I mentioned, in every exercise you engage your core. So, this is great news if you’ve been focusing on your core. Now watch how much harder things become when you REALLY engage your core. Are you up for the challenge? Just think of how developing good core strength and stability will only enhance your performance and way of life. Your whole body will work and feel better.

Another advantage in using your own body weight and gravity is you are able to adjust your own personal fitness level. I love that you have control of the intensity just by walking yourself closer or further away from the anchoring point. That means instead of having to grab a different set of dumbbells or add more weight to machines, you just simply adjust your foot placement. Easy enough, right? This is also why you can keep your heart rate up and keep moving. No wasted time (important in my workouts!) which keeps you constantly challenging your body through every exercise.

WHAT ARE SOME EXERCISES I CAN ADD TO MY ROUTINE TO HELP MY PERFORMANCE?

With any new workout routine (yoga, weights, spin class,) it’s important to start off with the basics. Make sure you have mastered the proper form and technique before you move on to advanced movements. The basic movements (yet still challenging) include: Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist and Back Extension. Say hello to CORE work! Some of my favorite moves that are more advanced are: atomic push-ups and single-leg squats. What I also LOVE doing with TRX is stretching. You can get fantastic full body stretches for your entire body in ways like no other. 

TRX has been a huge part of the fitness industry and is only growing larger, from professional athletes who need peak performance to everyday people who just want to feel and look their best. Personally, I love that TRX is exactly what I preach all the time--there is no tension on the joints if alignment and form are on point. That is how all workouts should be. It is uncomplicated to learn and a truly great way to incorporate new resistance training to any workout routine. You can find videos online to understand more and when you purchase one, it comes with a fantastic workout DVD. 

My hope when you see TRX for the first time is to feel more encouraged and give it a try!

 Posted by Monica Nelson of Monica Nelson Fitness

No More Winter Excuses: Cardio Exercises For Inside Your House

The treacherous inconvenience of grisly winter weather might lead you to cozy up with a thick blanket next to the fireplace, but snowstorms and icy rain showers are not legitimate reasons to neglect working out. Even if you're legitimately unable to escape your home due to horrid outdoor conditions this winter, you have the power to exercise within the gentle confines of your own home, and you don't need fancy workout equipment in order to do so.

Circuit training

Circuit training is the most effective method of burning calories and maintaining a sleek physique without the aid of a complete fitness facility. A 30-minute at-home workout utilizing proper circuit training technique can result in lasting post-workout calorie burn, which can increase your metabolism and enable you to fend off unsightly body fat. According to the American Council on Exercise, a cardio-based circuit includes eight to 10 exercises that are completed in succession with 30 seconds of rest time in between sets. At home, do jumping jacks, pushups, planks, lunges, high-knee rises, abdominal crunches and jogging in place. Each of these exercises can be performed without the aid of extra equipment.

Advanced exercises

Circuit training should serve as the foundation of your at-home cardio-based workout. Over time, your body will naturally acclimate to the intensity levels of high-endurance exercise, like circuit training. This will enable you to add new variations of more advanced exercises into your workout, such as the rocket jump. A rocket jump is performed by standing in the starting position with your feet hip-width apart, and your legs slightly bent at the knees. Jump up and throw your hands directly into the air while extending your entire body. Land softly on your feet and repeat 10 to 15 times. This plyometric exercise will work the muscles in your legs and core.

Utilizing equipment

Although it's totally possible to complete a rigorous workout merely with your own body weight, it's most advantageous to have access to a few helpful exercise devices, such as a jump rope, dumbbells, and an elevated bench. Jumping rope is an extremely effective method of burning calories. To increase the intensity level of your circuit training regimen, jump rope for 60 seconds and perform 10 to 15 rocket jumps. Then, complete 10 to 12 repetitions of dumbbell curl-to-shoulder shrugs and finish with a 60-second plank. This variation can be completed in a super-set, and repeated four times as part of a complete workout.

Advantages of at-home exercise

The advantages of at-home exercise are not simply limited to the freedom of working out in your own living room. For those who sometimes feel self-conscious at the gym, it's an opportunity to exercise without the strain of feeling overwhelmed. At-home cardio exercise also enables you to exercise without needing an onslaught of gym equipment. Most of all, you can burn nearly 300 calories in just 30 minutes of an at-home circuit training session, according to the American Council on Exercise.

Source 

Jillian Michaels Banish Fat Boost Metabolism Cardio Circuit 4

Jillian Michaels Banish Fat Boost Metabolism Cardio Circuit 4 pushes
your fat-burning potential with cardio exercises that will shred your
muscles, tone your body, and melt away those unwanted pounds.

Getting Shape Up With Bootcamp Circuit Exercise

by Taylor G | Go

We all know that we aim for a beach body or our fitness goal is to build and tone muscle. But we wonder what could be the best exercise if we don't go to gym or exercise with a professional fitness trainer. We may find help through online fitness videos. We can learn all fitness exercises and its worth. However, why everybody talks about bootcamp circuit exercise?
What is it for us? Bootcamp circuit exercise is simply made for fitness buffs who want to lose weight. It is a perfect cardio workout because it focuses on the lower, upper and core body. And the best part, there is no need for fitness equipment. You can exercise anywhere and anytime.
What else can we get from Bootcamp Circuit Exercise?

First, it heightens our adrenaline. If we are in bootcamp training, everything is tough and full of surprises. Every workout has variations to avoid boredom. Burn-out exercises are killers. It discourages us to go on. If we indulge ourselves in bootcamp circuit exercise, we feel accomplish and determine to continue with our personal training because of the customized circuit exercise. Most personal trainers add a twist to every exercise. They will push our limits and value our capability to work hard for our dream body or fitness goal.

Second, it has a persuasive support system. If we talk about bootcamp, it usually involves group settings. Therefore, we are not alone with our fitness training. It's great to have an exercise buddy, right? In bootcamp circuit exercise training, we exercise with people who share the same fitness goal. Our exercise buddy motivates and inspires us to achieve our fitness goals. Workout fanatics help us to convince ourselves that we are in the right track.

Third, it is inexpensive. There is no need for us to buy fitness equipment.

And lastly, it is effective for our fitness goal. It is highly designed for losing weight and toning our body. In addition, it improves our cardiovascular muscles, stamina, muscle strength, posture, flexibility, blood pressure and of courses it boosts our energy levels.

Now, what are these important circuit exercises in boot camp training?
Effective bootcamp circuit exercise samples are:
A. Push-ups for your chest and arms
B. Sit-ups for your abs
C. Triceps dip for your triceps
D. Pull-ups for shoulder, chest and arm
E. Lunges for quads and your butt
F. Squats for quads, butt and hamstrings

The sample bootcamp circuit exercises are quite easy as it seems. But be aware that the reason why it is called a "Circuit Training", because each sample must be repeated twice with limited resting period. You are only allowed to rest for a quick 30 second after 8, 12 or 16 repetitions and then you must proceed to the next exercise.

Take a Leap of Faith
Bootcamp circuit exercise is very helpful for losing weight and toning up our muscle group. It is very tiring yet very effective. If we are determined to achieve our dream beach body, then don't hesitate to try circuit exercises. We must take a risk and work hard for our body. Of course, in taking a leap for our fitness regimen, we must consult our doctor first for any medical conditions. If we are in good conditions, then continue exercising and eventually we will be able meet our fitness expectations.