Friday, May 6, 2011

Success is achievable for us all :)




Do you want to be successful at things in life?

Then can you honestly say to yourself and others that you are doing these 8 things:

1. Passion
Do you have passion for what you want. Passion is the number one DRIVER for all things achieved in life. If the passion is high for what you're doing then success can be draw from that because your passion is important. Harness it and show it to others, daily!

2. Work
Do you work hard at what you want? Is it on your TOP LIST OF THINGS TO DO TODAY! If not, then are you really working towards anything at all?

3. Focus.
Where do you spend most of your focus? Are you energising the CORRECT things in your life and aiming enough focus at these things to get what you want?

4.Persistence.
Are you persistent with what you want? Someone once told me " success is just getting up one more time then you have been knocked down" I like this quote a lot. Persistence will always be there if passion and focus is STRONG!

5. Ideas
Ideas are ALWAYS around us. Ideas on EVERYTHING. Look around your surrounding and think what do people need/want. How can I make this simple for everyone. How can i do the most good? Ideas support your success!

6. Good
Are you good at something? Get good at something and follow to success! Practice won't make perfect. Only perfect practice will make perfect.

7.Push
Where is your push? Is it external, is it Internal? Do you have a support network pushing you to be the best you can be? Push yourself, physically, mentally, emotionally and spiritually.

8. Serve
Serve others something of value. Give them value where you see it is needed. Don't always expect something in return. You being able to express your ability to serve another person in life should be reward enough.


Share stories of success and experiences to comments. Who do you look up to for your motivation to be the best you can be in all of lifes areas? Health, career, love etc


In health and happiness,

Shane Richards

Tuesday, May 3, 2011

Super Saturday


Super Saturday Session!

5 rounds:
40/20 (10 minutes)
Group A - Stair Climbs
Group B – Reptilian Pushups

Rest 2 minutes

5 rounds:
40/20 (10 minutes)

Group A – Horizontal Rope Pull 16/28
Group B – Shuttle Run with Lateral Roll

Rest 2 minutes


Group A: Works together to Move all weight in the GYM from one end to the other

Group B: While they do this, group B will Go through:
60/60 For as many cycles as it takes group A to finish
SB supine Bridge Hold
Forward Ball Roll

Then you will swap and group B will put the gear back while group A does the core cycles!! :)

Going to be AWESOME!!

Fun Friday

Focus:
Pick something you can't do and give it ago for at least 10 minutes

Interval
30/30 - 8 sets (24 minutes)

Ring dips
Ring Pulls/Full Pullups
KB - Multi Directional Lunge

Core:
60/60 - 3 sets (6 minutes)

Supermans
SB crunch


Thursday


MAX

5 sets:

Every 1 minute 30 (6 min approx)
BB - Front Squat


5 rounds
Deadlifts x 5
Burpees x 10

Core:
Knee Flexion
Hip Extension

Sunday, May 1, 2011

Wednesday


Interval

Focus:
Broad Jumps

30/30

6 sets (24 minutes)

One Leg Deadlift
Horizontal Ring Pull
BB Push Press


Core:
60/60 (6 minutes)

Skipping Rope

Tuesday


Speed and Power

Focus:
Max Height Box Jumps

Every Minute On the Minute:

5 sets (25 minutes)

5 - Dumbbell Burpees
10 - Box jumps/Step ups
15 - MB Slams
20 - Squats
25/75 - Double Unders/Singles

Core:

Opposing Arm and Leg
TVA - Heel Taps

Monday



Focus:
Max Ring holds for 3 sets. (30 Seconds rest after each set)
Record total time.

Metabolism Building

40/20

Lunge Rotation Press
Rope Climb/Pull
Push-up
Sumo Dead High Pull

Core:
PNF - Squat