Location, Location, Location...

To all that have read and viewed this blog. The blog is moving and will be posted at the new location.

The new location is www.leadershipfitnesstraining.com/blog/.  Please come and visit there.

Thanks,
Next blog soon....

What we have been created for?...

...What have we been created for?...
Jeremiah 23 3:4(ESV)  3Then I will gather the remnant of my flock out of all the countries where I have driven them, and I will bring them back to their fold, and they shall be fruitful and multiply. 4I will set shepherds over them who will care for them, and they shall fear no more, nor be dismayed, neither shall any be missing, declares the Lord.  
We have been created to be more than we can even imagine. So, let's take a risk. Not alone, but together. Let's risk it and Trust that we have a purpose and have been created for something. 
I contest that we have been created to be Leaders. Servant leaders, Giving leaders, Strong leaders, Compassionate leaders, Loving leaders...I could go on and on. It is a GIFT and a blessing, so let's risk it...Become the Leader YOU were called to be...

David's Charge...

If you have read the intro to this blog, then you have read through the description of how our body, mind and spirit made up. We are made up of physical bodies, mental/emotional bodies and spiritual bodies. How these 3 interact together and overlap one another determines our awareness. As it has been said, the physical manifestations that we experience and endure lead directly to reality in our lives. Mostly, we find the physical leads to spiritual reality.

I think that it is very important and significant to focus on this topic. Since, we are created this way it is possible to begin to see the intersection between all 3. The root for all is in the spiritual body and this is about going after what it has for us.

If you train with thedawgsquad then you know that we do things in a process, a progression. So, we are going to track with that progression some scripture to think about and discuss.  We are currently in week 8 of the progression, so for the rest of week 8 and week 9 we will be looking at 1Kings 2:2-4, David's charge on his successor and son Solomon.  God speaks to us in different ways. Let's try to hear his voice as we read to understand a good King giving a charge to his heir in hopes, the hope that comes from God, that he will carryon the name well.

Looking forward to hearing comments about how God spoke to all of us through this passage.

Please, if you have any comments about the passage please comment on this blog.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     

The Grind

Day-in and day-out we face obstacles, road blocks, hills, mountains, etc. It could be having a discussion with a friend or a colleague or an employee; taking a new job or refocusing on an old one; getting started with a workout or maintaining a current one...There are so many things in life we look at and don't think we have what it takes to get through or over what lies ahead. 

This post is not about the fact that YOU have what it takes to make it through an over the thing that faces you, we've already established that...It's about The Grind that goes with the process of getting through and over. This Grind, we often walk away from because of the mystery of what it take to get through and over it. 

What I am here to tell you is that You are 'more than conquerors' and have everything needed to be equipped. The one thing that is called for is that untamed, unbridled, deep rooted grit that has been placed in the depths of your hearts and souls. It is asking if not begging to be released so it CAN do what it was created to do. And that is to Grind through when our minds are not having it. There's a time and a place and when it's time The Grind will teach you more about yourself than you thought possible.  

We all have it in us. Where did it come from. Well that's another discussion for another day. Today all I'm asking is that you begin to believe that is possible...that 'you will do greater things'. Trust The Grind...Dig into it...Embrace it...and Grit your teeth and do what YOU are capable of...

Memorial Day Workout...

What a great weekend...at least on the East Coast (VA and NC). Went to my son's track meet on Saturday...Went to my daughter's soccer tournament on Sunday...And getting ready for dawg squad this AM. So, I wanted to share our transition workout for today, Monday - Memorial Day - May 27, 2013.

This a transition workout that transitions from one 12 week progression to the next. The transitions vary in their theme. Some are high rep and some are timed.  But all are meant to break through plateaus.  We all hit those places in our physical training where things seem to stand still. This is also evident in other areas of our lives...mentally, spiritually. I think we all know the feeling. So, we use transitions to break through to the other side. So, give it a try and let me know what you think...

Let's get it done...

thedawgsquad.blogspot.com

Process

I'm preaching the same sermon, singing the same music, telling the same story...WHEN WE REALIZE THAT WE ARE IN A PROCESS AND THAT WE ARE NOT IN CONTROL, WE WILL BEGIN TO UNCOVER WHAT IS HIDDEN/SOLVING WHAT IS THE MYSTERY - THE PROCESS IS IN CONTROL.

So, if we remain Discipline (not punishment discipline but Power discipline) to the Process the Process will take control, actually giving us confidence and moving us forward.  We will not be stuck in the miry mud that our own fears and distractions cause because we will be in the control of the Process. Its like eating - First start with the system and eat every 2 to 3 hours. People often ask me why that number. Well the body system/Process that we are talking about is digestion and it takes place within 2 to 3 hours. After we have practiced discipline with that then we have automatically moved forward to the second topic, portions. They have been changed for us by the system/Process of eating every 2 to 3 hours. Doing this means that you will eat 5 to 6 and sometimes 7 times a day depending on when you get up and when you go to bed.  After our portions have been modified we move to the third part of the Process. The question is asked what can't I eat? and we say, no, it's what Can I eat? This question allows us to see other ways to provide the same affect, which is living in the Process. Finally, we come to the fourth step in the Process and we often ask ourselves...How do I make it stick?...To answer this we need to look back at the main characteristic of the Process. And it is that the Process is in control. So, if the Process is in control, then we don't need to do anything other than allow it to take control and go back to the beginning/the system. STAY DISCIPLINE TO THE PROCESS AND IT WILL PRODUCE A HARVEST!!! So whatever the process, if it is noble, if it is moral, if it is virtuous, if it righteous...TRUST IT.

What to eat?...(part 2)

Last week we discussed the big picture of Meal Structure and looked at a basic Meal Plan, 'Build Lean Muscle while Burning Fat'. It listed an example of what to eat at each meal but the problem comes on the second day when you are left to decide what to eat next...

*SOLUTION* Here is a option to use in the decision making process.

Check out this website...

www.MyLeanEats.com

Let's take lunch, for example. The Meal Plan lists turkey burger (for protein), broccoli or green beans (for greens) and sweet potato (for complex carbs).  If you go to the link above it will give you many more options for Protein, Carbs/Greens and Fats, all preportioned and shipped to your door. Think about it, most of the time our choices are based on convenience. Well here is an extremely convenient option. 

Process: When you go to the link above click on Get Started Now

There are 2 choices, Get Lean or Stay Lean.  If you are looking hit a goal weight or body comp click Get Lean. If you are where you want to be click Stay Lean. Then you fill out the personal info to start your account. Select from some great options (you can select or they will select for you) and place your order.

Let me know what you think...

Lean Muscle...Hard Core- the better we eat the harder our core will be!

What to eat???

The question is always, 'what do I eat to build LEAN MUSCLE while BURNING FAT?'.  The attached Meal Structure is based on this Principle.  You'll notice that it lists several supplements. They are not necessary but to maximize the effort spent in the gym, on the field, on the track, etc. they are critical.  I have them listed in the Dawg Store Rx , http://thedawgsquad.blogspot.com/p/the-dawg-store.html . Please comment with your questions. 

LEAN MUSCLE...HARD CORE!

Partner Work Day...

Get a friend and go to the gym. Take the workout attached and work together. For example, the first exercise says BB Deadlift 5/5/5. So, first partner goes and does 5 reps of Barbell Deadlift. His rest is his partner doing 5 reps. And repeat as noted. This one starts slow but creeps up on you near the end!!! Let me know what you think.

Don't forget the supplements page, The Dawg StoreRx, to help maximize your efforts.

You've Got What it Takes!
Lean Muscle...Hard Core!

KettleBells...Crazy Functional...And I do mean Crazy!

Most of us are on the journey to find ways to efficiently create energy for the body while building a bigger powerhouse to use it... In laymans terms, we want to use fat or burn fat as energy and build muscle for the energy used.  There are many ways to discuss how to do this...nutritionally, physically, mentally and combinations of all three.

(Kettlebell exercise example at the bottom)

But today we are going focus on the physical. Today we are going to talk just a bit about Kettlebells and how crazy they can be.  So simple but yet so variable.

The theme for now is Lean Muscle - Hard Core.

The thing about building muscle tissue is that you have to find ways to break it down first.  There are tons of ways to do that.  I tend to lean, no pun intended, more toward resistent movements that require the use of multiple muscles and muscle groups especially the core of the body.  Obviously, we are talking about Kettlebells.  Kettlebells, not only require multiple muscles and muscle groups including the core. They require compound movements that usually include the hip joint / leg muscles. So they are, by nature, more  functional and more variable and more muscle inclusive.  This adds up to more intense which requires more energy to progress through the entire Kettlebell workout.  More energy needed, if you have trained the body to burn fat (will discuss on a different post), the more fat burned.  Also, the more energy burned (fat burned) the more intense the more muscle breakdown the opportunity to build more lean muscle (also another topic to be discussed at another post).  So, what now...? How to use them? BE CREATIVE!  They are just globs of metal with a handle. You have an opposable thumb so you can grab and throw them around...Take them and combine as many movements in one rep that you possibly can (I know thedawgsquad knows what I'm talking about. They are probably cutting their eyes at me right now)

FOR EXAMPLE: (1 Kettlebell exercise to sink your teeth into)
1) KB (kettlebell) curl / pullover / press away / press away 45
Don't worry you aren't the first one that has asked.  Yes, the slashes mean combine. So, here it is: grab the KB with both hands with the glob on top, curl to the chest, keep arms bent and lift over the head to the back then back to the front in a pullover movement, then press the KB away from the body and back to the chest, then press away from the body at a 45 degree angle like an incline press and back to the body...That's one rep. Repeat 15 times.

Hope you like...if so tell someone...subscribe to the newsletter...go and try it and do it 3 times 15 reps each time.

Supplements: The DAWG StoreRx

Curious about how to build lean muscle and maximize the effort you are putting out in the gym? 

Want some ideas of what you can add to your nutrition to promote the maximum benefit from your food/fuel and workouts?

What's for Breakfast?

As I was facilitating and watching the Group/thedawgsquad Crush It/workout this AM this thought crossed my mind...What's for breakfast? Maybe I was hungry.  I don't think I was.  I did eat before I got there. You know, I think it was watching the Group expend so much energy and wondering what they had eaten...if anything (it was early- just sayin').  Not saying that in an admonishing way but with concern. Hey, if I came in and worked like they were working with out eating for performance, I'd fall out!!!
So, back to what I was saying...To maximize the effort/energy they are putting out food or better yet fuel for the body needs to be at the forefront of the mind.  Protein pancakes...that's what I though of.  The truth is that we need available carbs to allow for energy production in a workout like this.  Also, the existence of protein kick starts the body into preparing for protein synthesis.  This takes place, most efficiently, within 45 mins of a resistance workout. And finally, the goodness.  It just doesn't get any better than protein pancakes slathered with peanut butter and cinnamon topped with SF syrup.

Thedawgsquad At The Norwich

What's For Breakfast?

Protein Pancakes

2 scoops of van. protein

1/4 cup of oats

1 full egg, 3 egg whites

Water- desired consistency

Topped w/ PB, cinn. & SF syrup

thedawgsquad@gmail.com

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Almost there

Just sayin'...decided last September to try the Open Competition with CrossFit Games.  It has been an eye opening experience.  The experience is not in the workouts or the competition, its in learning about myself, my own thoughts and over confidence.  Speaking to competition.  It is evident, to myself, that I have really missed competing.  So, this has been a good outlet.  This is week 4 of 5 and I'm torn.  It has been very hard but I have grown to enjoy waiting to see what the workout is going to be.  Almost like preparing for a game and the week of getting ready mentally and physically for the event.  It has been hard to find an outlet like this.  So, I am already looking forward to next year...

Here is my last workout...

http://youtu.be/pdbM-QeVwHc

ImAUrbanWarrior

Urban Warriors are those who know what it means to; do what it takes in all situations, fiercely walk into the world without apology, be what they are called to be without backing down, be confident in the gifts/talents/abilities that have been given and to the one who gave the gifts/talents/abilities, protect family, still have what it takes, care for others with passion, take risks and trust in the discernment that has been given, live outside and above circumstances knowing that circumstances don't make us...how we handle circumstances does, be loved and to love, know where they come from, and be one who is experienced in the battle of life and are energetically engaged in protecting the character of their community...

...facebook- Im a Urban Warrior. Check out the page and put your thoughts on it.

Make it HAPPEN

It's been awhile since the last post.  I guess life just happens.  You know we, I, say that a lot. Let's change that thought from falling victim to our circumstances to exemplifying courage and conquering while living through  our circumstances. So, we can choose to happen to life instead of life happening to us.

We have been given all that we need to conquer our circumstances and not becoming a victim.  This doesn't mean that the outcomes we experience change. It just means that we how we view and handle the outcomes differently.

If you are interested in seeing real accountability and discipline shown through the physical check us out on the web at https://sites.google.com/site/thedawgsquad/ or contact us and come see us in person.

THERE IS NO DOUBT...YOU HAVE WHAT IT TAKES...becuase IT HAS BEEN GIVEN TO YOU!!!

-Every Dawg Day-

Also, check out the youtube video submission for CrossFit Games.  Just seeing how we measure up.
CrossFit Games workout 13.1 http://youtu.be/G_fngJD0iuY
CrossFit Games workout 13.2 http://youtu.be/zZ7C5yuWKjM

This Weeks Submission CROSSFIT GAMES WORKOUT 13.3 http://youtu.be/a95ybEGV1Z8

Full Circle

We always come full circle in everything that we do.  If we start something new there are usually memories that we carry with us, as time goes by.  (An aside- One thing is for sure, TIME GOES BY). So, more often than not we end up at a familiar place in the future from one of these starting points. 

How do I make it stick?????

Consistency... What is consistency? The dictionary says that consistency is steadfast adherence to the same principles, course... It also says that consistent is constantly adhering to the same principles, course... So, what stands out is steadfast and constant.  Think about those terms.  They are very simple in definition but yet not easy in application.  The name of the game is what both constant and steadfast mean in relationship to time.  There is a very critical equation that can assist in understanding your success. C x T = S or Consistency x Time or over time = Success.  As you all know this can and does apply to anything that you do consistently, desirable or undesirable.  If you eat cup cakes every day consistently over time, then you will be successful in gaining weight and being nutritionally unhealthy.  On the other hand, if you save money consistently over time, then you will be successful at being financially independent.   Believe this...YOU are the Influencers that will influence others.  YOU have set the ground work, the foundation.  Your commitment is much recognized.  

Is it the End or the Beginning...

Sitting here today with power outages, business closings, people displaced, etc. shows us how fragile our new technology enveloped lives are.  It's not that it is bad, it is about the recognition of how blessed we are. When we realize how our lives are attached to the technology we live with and see that we still are so blessed even when some of those things are taken.  There are those that live with much less and are able to live their lives in that situation. We have been created to adapt to our circumstances. This means that our existence is not identified by our circumstance. We have been created with so many blessings, physical mental and spiritual, that our existence is completely defined by who we have been created to be. Those blessings or gifts/talents show a true picture of who we really are. So, let's count our blessings even in times of difficult circumstances.

A look in the mirror...Reflection

Take a look in the mirror...Ask yourself, am I stepping into the process that is placed in front of you?  This is not to add more locks to the chains that the fleshly world places on you.  

Rolling with Momentum...

Wow...Time flies. This weekend flew by. Posting this turned from Saturday to almost Tuesday morning.  The coolest part about sending these thoughts out is that they are never too late. If we trust our creator then the fact that we are even doing it is enough. Showing up at all is enough.  He has started many things in us and if we Trust Him then we will follow through.