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....

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.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     

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!

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.

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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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.  

Forth Coming...Remember is the act of applying past understanding to the present process.

Here in Virginia it is an incredible Sunny Sunday morning. Memorial Day weekend cookouts, family time, get togethers, etc...It's a time that we use to enjoy each others company. Memorial Day weekend is also a time for remembrance. A time to be thankful for those that gave their lives for us. Think about that, individuals that went into harms way with the knowledge that they likely will not return. And to top it off, they did it for others. I think this is a very worthy reason to take time to remember.  When you think about that you cannot help but be inspired.

Third entry, refocus and begin to really discover your why...Your goal.

Hope this finds you having had a great week.  Looking at all the blessings we have...breathing, reading and reasoning, ability to believe, the fact that we are a part of something larger than ourselves, we are not alone...we are not isolated.

Number2...your body knows more about your body than your mind does...

Wow! Week 2 it's actually here and the blog is getting posted. What a blessing to me. Last week these thoughts were sent out and no expectation was placed on response. Thank you to those who read last week. I pray that it was thought provoking, that it was worthy, and that it challenged you. It is truly motivating to me and I appreciate You taking responsibility for Your health and participating with the enthusiasm. Thank You!

Its a start...

The first blog is in the books.  I am extremely excited about the rest of the blogs to come.  After writing this, I am even more encouraged about the degree of commitment that will develop by and in this process.  Thank you for allowing us to be a part of this.