Program Design Part 1 – Start Designing Your New Program – The Macrocycle

Now that you have set your S.M.A.R.T. goals, you now have a target that your program design will be based on. We are going put your S.M.A.R.T. goals into action by creating a new program in which you’ll be able to achieve your fitness and/or activity goals. Here we are going to design the program using your S.M.A.R.T. goals and creating all the categories of the complete program, in the next blog post we’ll create the actually training program.

There are three main components in program design:

  1. Macrocycle – the entire program overview which is what we are doing in this post.
  2. Mesocycle – 3 to 6 week period of the macrocycle.
  3. Microcycle – each week of the mesocycle.

In next coming posts we will be building the mesocycle and microcycle which will be a complete detailed program of setting your S.M.A.R.T. goals.

Lets say you want to be able to lose 20 pounds body fat, squat 225 pounds for one repetition, run one mile in five minutes feeling great and be able to walk the monkey bars with your kids 3 times back and forth in six months time. Well here we have created excellent both gym and activities goals, a complete package for your amazing new body! On your way to becoming a new warrior from deep inside your emotions, mind, soul and in your body embodiment! Now see yourself feeling when you have achieved this goal?! WOW this feels great!

Remember what we discussed in the last post you get to pick your own goals you really desire in your heart and it may be one or a few more, but I recommend no more than 4 goals because focus is very important. In this post we are creating a few goals as an example so you get to see how to create a new program for yourself and keeping yourself accountable throughout the program from beginning to end.

All these goals we have set here interact together, the squat helps with your 1 mile run, losing body fat helps with your run, your run helps with your losing body fat, losing body fat helps you with the monkey bars performance, and most of all this will effect every other area in your life making you a better performing person. So this is going to be a really good program!

Lose 20 pounds body fat:

  • Implement new good nutrition eating habits and create a simple healthy eating plan.
  • Incorporate cardiovascular training, anaerobic and aerobic.
    • Anaerobic is high intensity style cardio training where your heart rate is between 70% to 90% of your max heart rate, intervals training would be the best way here.
    • Aerobic is low intensity cardio, where your heart rate is 60% to 80% of your max heart rate.
    • If you really want to be able know your zones while performing your cardiovascular training you can use a heart rate monitor as a tool to measure, but it is not necessary.
    • As a bonus this cardio program is going to improve your overall health and especially your heart health.
  • Sleep 7 to 8 hours a day to keep a healthy hormonal balance in your body. If you are not getting enough sleep, it can raise your stress and cortisol levels which will prevent fat loss.
  • Add some more muscle to your body to increase your basal metabolic rate. Increasing your muscle mass improves your resting metabolism adds which improves your body efficiency to burn fat when at rest. We are going to create a total body workout program here to cover all your muscle groups.

Squat 225 pounds for one repetition:

  • Incorporate a squat specialization in this program. The squat is going to be the main lower body strength exercise.

Run one mile in five minutes feeling great:

  • Running is the going to be the main focus of the cardio training in this program. We will incorporate other forms of cardio to cross train as that helps recovery and improves your running as well.

Walk the monkey bars with your kids 3 times back and forth:

  • Incorporate time with your children at the park to walk the monkey bars, upper body strength and losing body fat. Here you get an opportunity to spend more time with your children to develop your skills and strength for walking the monkey bars.
  • We will also be incorporating strength for your upper body in this program, pullup strength is going to be main upper body exercise that will need to be developed.
  • Losing body fat from the first goal is going to serve well here so you’ll be  lighter to better walk the monkey bars.

Affirmations and Meditation

We are also going to add affirmations and meditation in the program so you build a new mindset that will help you see yourself the way God sees you as. Creating new affirmations that will guide your mind in a healing, growing and expanding manner. Meditation is a powerful tool to quiet and reset your mind so you can start with a fresh new perspective in performing this program and everything else in your daily life including family and work.

Summary

We have discussed all the categories in your S.M.A.R.T. goals that we are going to expand upon in the next post in building an actual training program where you’ll build your new soul, mind and body!

Affirmation of The Week

” I am a loving divine light spreading love radiantly from inside me and to everyone and everywhere.”

Namaste.

S.M.A.R.T. Goals

We are going to get deeper and crystal clear on your health, strength and fitness journey goals by using the S.M.A.R.T planning tool:

Specific. Measurable. Attainable. Realistic. Timely.

So here you now have a great opportunity to build your new healthy, strong and vital life with a new inspiration mindset approach and plan of action!

 

Specific

Clearly define what is your inspiring intention to create in this new program. Your true passion feeling of what you want to achieve is very important here! Be creative and have fun!

Here are some examples:

  • Gain 5 lbs of muscle and lose 15 lbs of body fat.
  • Add 30 pounds to your max squat.
  • Hand walk the monkey bars 3 times back and forth with your kids at the park.
  • What other creative goals that are unique to your inspiring interests?

 

Measurable

Measuring your progress and record your progress over time.

Here examples from the above example specific goals:

  • Measure and record your weight and body composition regularly, i.e. once a week, every two weeks.
  • Record your squat training program progress via a workout log.
  • Measure and record your how many monkey bars you are able to hand walk, i.e. once a week.

 

Attainable

Your Specific goal must be challenging, achievable and inspiring for you. If it is too easy you may reach your goals quicker. If it is too hard you will not be inspired to continue your health, strength and fitness journey. Remember this journey is supposed to be expansive for you and an opportunity to have fun and grow. Take your health, strength and vitality to a new level where you feel a new deeper inspiration about yourself and sense of satisfaction on a new growing journey.

You should feel a sense of inspiration in setting this goal for yourself not because you need to do it or someone told you need to achieve this goal. You are setting this goal for you because you love yourself enough that you want to take care of yourself and grow.

 

Realistic

Your realistic goal is relevant to your lifestyle you are living and you will also need to make some small habits change too. You want to be able to incorporate your new program with challenging goals but not unreachable either. Your goal should give you good amount of FOCUS where you allow to stretch yourself in new ways by creating new better habits in your lifestyle. Small fun steps here, not stressful goals. This journey should be enjoyable giving you an opportunity to grow better than you were if you did not incorporate this new program at all.

So imagine this scenario: in one year you have four goals, where you do a 3 month cycle  training program for each goal, each program would be different. After each program you would set a new goal. So imagine where you would be in one year versus where you did nothing at all? Over time you’ll build your health, strength and vitality with realistic, fun and challenging goals to a whole new level! Can you feel of how powerful of what one year of setting goals will do for your life? Feel how amazing you’ll feel inside your new beautiful body temple!

For example if you want to gain 5 pounds of muscle and gain 15 pounds of body fat are you ready to make that commitment by changing some habits in your life? Maybe for your lifestyle would be better to gain 3 lbs of muscle and lose 8 lbs of body fat. And then at the end of the program cycle re-examine and set new goals.

 

Timely

Here you get to decide how much time you want to give yourself that is challenging and achievable for you. Remember we are here to have fun along the way. Incorporate your inner guidance to guide you. Find that feeling you want to experience in performing this new program and when you achieve your goal.

Lets say you want to lose 15 pounds of body fat in 3 months, but maybe that would be better for a 6 month goal. So instead you decide you want to lose 8 pounds in three months, as you think this is better for you.

Now this should also incorporate how many days a week and how long each day you are able to commit to. Doing two days a week for 20 minutes in a years time will put you on a new level of health, strength and vitality versus if you did nothing at all. So imagine where you will be in one year time when you incorporate a new health, strength and fitness program versus not? You have an opportunity to make a wise decision here. Have fun with this! Feel the power of your new body temple! Our bodies are to be very much appreciated, cared for and loved! We are our own superhero!

 

Summary 

Well that is great! Now you have a S.M.A.R.T. goal that you are going to have fun while playing in your new health, strength and fitness program! After all we are all children of GOD regardless of what age, so that means we will always have a child’s mind of playfulness and curiosity in us. No matter how crazy things may be in your life incorporating a playful health, strength and fitness program will give you a resilient body, mind and emotions. You are increasing your resilience to life. Humanity is expanding, our lifespan is increasing and more healthier because many more of us are have committed to health, strength and fitness part of our everyday life. I personally love health, strength and fitness! Let’s do this!

 

Affirmation of the Week

“I am following my wise inner guidance and I am thriving.”

Namaste.

Accept, Be and Create

Acceptance

Accepting the moments that life brings us allows us to grow. If we hold a battle inside our self about things that we want to change immediately it holds us in a position of resistance. Surrendering that battle and leaving it to GOD would take you to peace in the present. Accepting where we currently are gives us the space to be open to new growth.

What areas in our health and fitness is asking us to accept? Creating this space gives you the freedom to expand and enjoy your life growing in this area. Taking three deeps breaths to delve deeper into your love gives you the space to be present with acceptance.

“In every moment you, have the opportunity to accept what is, and in the moment you accept what is you let go of all resistance, and that is so important. And the instant manifestation is peace, peace within you, peace around you.” ~ Sara Landon

Knowing and accepting where you now are with your health, strength and fitness gives you an opportunity to build your new program that serves you best. Sit down and journal what health and fitness means to YOU. Talk to your inner guidance and journal what this means for you. What strong desire inspires you? What are you goals? Is it to be able to feel good when playing with your kids at the park? Is it to be climb a mountain? Is it to be overall healthy and strong? Your health and fitness journey is yours to own, its all about you to make you a better person from the inside out. At first you may have a general goal and that is a great place to start. You must feel good about the choice you make on growing in this specific area that are your own goals, not the choice of others goals. This is your body temple and you get to choose to build it in anyway that serves you best to shine your inner light to yourself, your family and those important to you in this world.

Be

Being is the state of which we are soo tuned into our inner power that nothing outside of us affects our energy. A focus upon GOD the power within, is shining your inner light to do great wonderful things for you and this world is the place we were destined to live from in every moment of our life. GOD’s love is home.

Your body is your temple to explore this beautiful planet. Taking care of yourself is your responsibility. Stepping into the fullness of who you are is taking care of yourself in all aspects of yourself, which you are being valuable to yourself, your family and all those important to you including in your enterprise and career. Following your heart, being who you are and who you want to be is what make you shine your inner light in this world, is the true state of beingness.

“Space and stillness is the light that illuminates the beauty of our soul’s being.”Adyashanti

“We may in a vision see a face of some divine/saintly being, or we may hear a Divine voice talking to us, and will know it is God. When our heart-call is intense, and we do not give up, God will come. It is important that we remove from our mind all doubt that God will answer.”Paramahansa Yogananda

Your health, strength and fitness journey is part of the expansion of your beingness. When you are healthy in your body and mind, your beingness shines much more radiantly to be more tuned into your soul. There is physical clear channel connection from your physical self to your soul self. Its like having a clear eyes to feel and listen to your soul self sooo much better. You are aware of yourself more, learning how to feel all aspects of your life including your emotions to discover what they mean and learn ways to reframe your emotions in a positive forward moving direction.

What type of health and fitness training would make you “be” more? Weight training? Walking? Yoga? Running? Swimming? High intensity interval training? Kickboxing? Hiking? White water rafting? Canoeing? In your health and fitness journey you can incorporate all of these. Incorporating a variation of new modalities in your training schedule over a period time helps expand your “beingness” in learning different movement types for your body and putting more focus on the ones that really interest you. Continue to journal talking to your inner guidance the state of “being” that you desire to “be”, delve deeper in your story of your health, strength and fitness.

Creativity

Being creative in your life is bringing out the gifts from your heart into this world. Creativity is what you came here on this planet Earth to explore, expand and bring into this world. Your creativity is most alive when you do what makes your heart sing and you build the beautiful loving creative physical “thing” that you soo much desire. Music, art, engineering, new spiritual leadership, community,  helping others, being of valuable service to others, your new healthy body and myriad of other things that we can create making this world a more beautiful place. The true master artists allow themselves to tap deep into their creativity heart, creating amazing works above and beyond what the mind alone could conceive. Being tuned into your inner guidance allows you to take your purity creation to a powerful new level in this world. Creating with passion, joy and happiness is what true creativity is..

When we tap into our divine nature we are tapping into an invincible creative light within us that can birth new paradigms ~ Kaia Ra author of “The Sophia Code”

Being a creative master of your health, strength and fitness allows you to explore the beauty of your beautiful body being tuned into what GOD wants you to experience. Using your creativity to self care is your divine gift for yourself to take your health, strength and fitness to a a creative new exciting level. What creative ways can you incorporate health, strength and fitness that allows you to feel really good about yourself? In your journaling you can go deeper here to give you the opportunity to open up where you can learn more about yourself that will allow you take good care of yourself in new creative ways.

Here are some questions to ask yourself: What creative ways can I add or begin anew for my new health, strength and fitness journey? What is the best times of the day for me to workout? Where is the best place for me to do this? Could a family member or friend workout with me? Could I hire a personal trainer? Should I design my own program and learn how to effectively do so using my creativity? As you go deeper in contemplating your creativity on your health, strength and fitness you may discover some exciting new ideas you have never thought of before. Have fun with this!

Next week we’ll go deeper on your goals incorporating what you are going to create in your journal this week and what we pondered here. Make some time this week for yourself journaling what we discussed here. This is going to be fun!

Affirmation of the Week

“I am listening to my inner guidance on being more in acceptance, expanding my beingness and exploring my creativity to shine my inner light adding more light to a more beautiful world.”

Namaste.

H.E.A.L.

Expand

Expanding to higher version of you requires you to let go of negative stories you may have on a particular subject and reframe those stories to the way your highest self version sees this as. Practice putting all your attention on becoming the best version of you. Practice putting your focus in the mind of GOD. Practice listening the guidance of GOD Source Spirit, the soft loving inner guidance in each moment of the day. Practice being present. Practice the art of allowing. Allowing your inner guidance to lead you to the goodness in your life. Go walk in nature in a quiet place to hear the stillness in your heart.

Living from a place of ease, peace, relaxation and prosperity is being present in the moment. Allowing the new thoughts, emotions, embodiment, growth, learning wisdom and evolving to become a manifestation in your reality. You are in constant expansion practice doing your best to remain in a good feeling place within your emotions, mind and body.

Looking at the good things in your life and using those as wisdom teachings to help you grow in other areas in your life. A good question to ask yourself: What wisdom can I apply from this one specific area in my life  that is going well to the area I want to improve upon? How can I use what I already know to improve in this one area that is asking me to grow? Spend time reflecting on this and even journaling, allowing yourself to get deep in your story and reframing your story in a new and empowering way. Creating your own story is like writing your own movie. Your life is a movie of you being the director, star and everyone else whom is important to you being the stars as well.

H.E.A.L

Hug = Hug yourself, your family and everyone important to you.

Embrace = Embrace where you are to gain the pearls of wisdom in your expansion.

Align = Align your emotions, mind and body to that of GOD Source Spirit Your Highest Self.

Love = Love yourself, Love your family, Love everyone and Love everything.

Be creative in applying this in all areas of your life, for the happiness, joy and exhilaration the expansion brings you! Follow the divinity within you.

Interval Workout

Interval training is a powerful methodology to build a stronger heart. When you have a stronger heart your heart is capable of pumping more volume of blood for each beat, therefore you will have a lower resting heart rate.

Here is a good interval workout on the days you want off from your weight training.

1a. Kettlebell Swing 5 x 20
1b. Walk 5 x 1 minute
2a. Ski Ergometer 5 x 30 seconds
2b. Walk 5 x 1 minute

Note: 5 x 20 mean 5 sets of 20 repetitions and 5 x 1 minutes means 5 sets of 1 minute.

In exercises 1a, and 1b are to be performed immediately after each other. After you complete the 1b exercise you go right into the 1a exercise until you have done five sets. Do this the same for 2a and 2b. This interval workout should take you about 20 – 25 minutes total to complete.

Try this out for a few days this week and see how you can progress this. One way to start this program: on Tuesday, Wednesday and Saturday, this week is do 3 sets, the following week 4 sets and the third week do 5 sets. Be creative and replace exercises to equipment you don’t have access to, to equipment you do have access to. For example if you don’t have a Ski Ergometer replace that exercise with an kettlebell abdominal exercise. Enjoy and have fun!

Affirmation of the Week

Affirmations reminds us the power within our own hearts regardless of what is going on outside of us.

“I am appreciating in following my GOD inner guidance and growing into my expansion.”

Namaste.

FOCUS and Dwell On The Good Things

What important things in your life that is strongly calling your attention? This strong calling is asking you to take care of the this while putting other things of lesser importance on to “come back when I am ready”. This is an important opportunity to FOCUS on that VERY IMPORTANT area in your life with easier attention. Simplifying your life so you can relax in this VERY IMPORTANT growth area.

There are 24 hours in a day, having a simple and easy schedule is going to be very important for you so you can FOCUS on expanding and complete this area in your life and putting this as DONE, so you can be completely at peace in this area and be free.

Let go of the negative emotions, FOCUS on the positive aspects, the pearls of wisdom you learned and move forward. Last week we discussed: “Release any resistance on things that did not workout and things you could have done better. STOP, SURRENDER and process the resistance gently and sit with it, diffuse it, dissolve it, let it go and TRANSFORM it To LOVE. Love is where we all come from. Practice LOVING Yourself and Every One unconditionally. Jesus taught this. Many other Spiritual Masters that have walked on our planet have also taught these teachings.” Having good energy so you can grow, expand and move forward. Be HAPPY, always remember the goods when it comes up in your mind.

Now you can FOCUS on what really matters in your life being a much wiser person. Your peace matters more than anything, Growing and expanding in your life being a much wiser person and LOVING yourself enough to care your peace is being cared for all time.

“May Self-Love Continually Bloom Withing The Rose Of Your Heart” ~ Mother Mary, The Sophia Code p. 168, Kaia Ra author of “The Sophia Code”

Here is a one schedule to try out in your new fitness journey:

Sun Mon Tues Wed Thurs Fri Sat
Walk Outside Cardio 15 min Cardio 15 min Cardio 15 min Cardio 15 min Cardio 15 min Spinning
Yoga Mobility 10 min Mobility 10 min Mobility 10 min Mobility 10 min Mobility 10 min Bar Overhead Press 5 sets of 10 reps
Squat 3 to 5 sets of 10 reps Bench Press 5 sets of 10 reps Goodmorning 5 sets of 10 reps Push Up 5 sets of 10 reps Squat 3 sets of 12 reps Lat PD 5 sets of 10 reps
Abs 3 to 5 sets of 12 reps Bent Over Row 5 sets of 10 reps Abs 5 sets of 12 reps One Arm DB Row 5 sets of 10 reps Abs 3 sets of 15 reps
Yoga (evening) Yoga (evening)

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Try this out for a week and see how you can progress this program week to week. You can try changing the set and rep scheme, changing some of the exercises and changing the exercise order. Enjoy the challenge and growth it brings you!

Namaste.

 

Daily Morning Routine

The beginning of the day is an opportunity to begin your new day with a fresh new start, to create new great things in your life. This is your life, so make the best of it! You must take control of your own life by taking the time to intend everything you desire: growing relationships with everyone in your life including soulmate, family, colleagues at work, your business, your team members and everyone you interact with during each and every day and everything else you desire in your life including your growth in  business, career, social life, spirituality, and other topics of importance to you.

What if your inner guidance is trying to tell you that you getting too busy in your life? This is  opportunity to STOP, SURRENDER, BE AWARE and RESUME CONTROL. I learned that from Richard Fettke in his great book Extreme Success.

When we stop, surrender and become aware of where we are currently standing, we have an opportunity to make new changes we desire in our life. To become aware of what is currently happening in your life, take inventory of the things that are happening that are good and things you want to change. Look at this from a positive perspective. This is a new opportunity to grow in this specific area of your life. Take time out and do this as part of your self-care routine. As you do this process, go deeper and look more inside of yourself you’ll find new pearls of wisdom, that are your new gifts of transformation in your life. Spend however long it takes until you “feel” you have explored the new pearls that feel as your inner guidance is confirming to you in a loving way.

Below is a list of my morning routine I do on most of my days in each week:

  1. Wakeup | Appreciate Grateful Thankful With An Open Heart Family and All Things In Your Life | Oil Pulling | Brush Teeth | Make Bed | Plank for 1 to 2 minutes | Foam Roll Back Up Down 20 times
  2. Meditate 5 to 20 minutes
  3. Workout 30 minutes to 90 minutes
  4. Shower
  5. Journal
  6. Read or Listen To Audio Book 20 minutes
  7. Post Workout Meal or Health Shake
  8. Enterprise Entrepreneur Development 20 minutes
  9.  Work

This is just a guide, so do not be rigid. This is a tool to be intentional in life. Sometimes I do some of these things in different times of the day so I can be flexible and go with the flow of life.

At the end of the day reflect all the wonderful things you created and did. Celebrate all the wins! Release any resistance on things that did not workout and things you could have done better. STOP, SURRENDER and process the resistance gently and sit with it, diffuse it, dissolve it, let it go and TRANSFORM it To LOVE. Love is where we all come from. Practice LOVING Yourself and Every One unconditionally. Jesus taught this. Many other Spiritual Masters that have walked on our planet have also taught these teachings.

Namaste.

Warrior Log Training at its Infancy – Anthony First Client of Warrior Log Training

Hello Warriors,

As the fall season approaches the weather is cooling down, all Warrior Logs are calling all Warriors to awaken them from their slumber!

I have started training my first Warrior Log client Anthony last weekend outside on a beautiful day. We have used various Warrior Logs and exotic Warrior Log exercises to stimulate his adaptation to training.

Anthony has over 10 years of strength training experience, he has worked with many great trainers including me. Currently he is regularly training in a great gym in New York City with a great trainer named Eddie. He took a plunge and decided to give Warrior Log training a go and he came out to “Strong Island” to deeply immerse himself with nature’s beast, The Warrior Log.

Training outside promotes vigor and change from training indoors as the common theme for gym rats. Getting fresh air into your lungs while pursing feats of Warrior Log strength. This a great way to break up your training rut and stimulate your training results all while having fun!

Check out all pics below as Anthony pushes his body into the Warrior Log zone.

 

Warrior Log Push Press

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Warrior Anthony Gets Ready To Attack!

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Warrior Anthony Meditating Into A Warrior State of Mind…

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Prepping for the Warrior Log Floor Press

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Warrior Log Front Squat: Warrior Anthony Easily Lowers Himself Into Rock Bottom Position

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Warrior Log Floor Press

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Warrior Log Floor Bent Over Row

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Warrior Log Pullup: Warrior Anthony Grabbing the Bull By Its Horns

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Warrior Anthony Looking Pretty With the Warrior Log

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Warrior Log Shoulder Walk: Warrior Anthony Finalizing the Workout

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Happy Warrior Log training!

The Way Of the Warrior

Inspired to strength train like the old school strong men with the most basic of equipment, there is one specific piece that is universally available, and that is tree logs. There are many ways to train with tree logs. As part of our hardcore strength training, we’ll be exploring and training with tree logs. Logs can be cut and shaped in all different shapes and sizes. The best part about train with tree logs is you can get them for free.

We call this Warrior Log Training.

“The many hosts of warriors, some went to highland mountains and erected beautiful castles of crystal.”  ~ Chögyam Trungpa