“Hit it hard or not at all.”

When it starts getting uncomfortable, those are the moments that count the most! So suck it up, and push yourself through it! Rewards are in HARD workouts! So get over the fact that YES, this isn’t easy, and remind yourself of every moment of why it is worth it! via Hardform Fitness ** Have a great week TRANSformation family. Thank you for being apart of this community.

This is my WOD for this morning!
400 meter sprint (treadmill)
20 * 1 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
19 * 2 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
18 * 3 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
17 * 4 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
16 * 5 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
15 * 6 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
14 * 7 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
13 * 8 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
12 * 9 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
11 * 10 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
10 * 11 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
9 * 12 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
8 * 13 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
7 * 14 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
6 * 15 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
5 * 16 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
4 * 17 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
3 * 18 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
2 * 19 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
400 meter sprint (treadmill)
1 * 20 = bicep curls (20 lbs) * tricep extension (60 lbs)
200 revolution skipping ropes
Total: 5 miles, 210 bicep curls, 210 tricep extension, 4,000 revolution skipping ropes.
Time: 1 hr., 22 min.

I Am Bruce Lee!

This is the year of the Dragon which to me means it’s Bruce Lee’s year. Growing up, Bruce Lee was my idol and I wanted to be like him. Watching his films as a boy and even today inspires me. He was beyond his time and left a legacy in the martial arts world.

“Water can flow or it can crash. Be water, my friend.” -Bruce Lee ** I AM BRUCE LEE: IN SELECTED THEATRES FEB. 9TH!! Buy movie tickets at www.IAmBruceLeeMovie.com – ‘I Am Bruce Lee’ tells the amazing story of one of the most iconic human beings ever to enter the public consciousness. Voted as one of the most important people of the 20th century in Time Magazine’s Time 100, as well as one of the Greatest Pop Culture Icons by People Magazine, Bruce Lee continues to be honoured and remembered for his enduring legacy.

Here is the official film trailer of ‘I AM BRUCE LEE.’ Enjoy!

WOD 21 (WORKOUT OF THE DAY) OF THE TRANSCEND LIFESTYLE 21 DAY FIT-CHALLENGE!

WOD 21 (WORKOUT OF THE DAY) OF THE TRANSCEND LIFESTYLE 21 DAY FIT-CHALLENGE! You are in for a challenge with your final WOD! The “1,000 Rep Workout” is my classic WOD I did a couple of years back. Let me now how well you did. Last One…Best One!!!! Please repost this and share it with others. Thank you

Note: please watch my YouTube vids for the explain of exercises below. Have FUN!
1) burpees, calve raises (50 reps)
2) pike push-ups (50 reps)
3) forward/back lunges (25 reps per leg = 50 reps)
4) one leg deadlifts (25 reps per leg = 50 reps)
5) v-crunch Russian twist (2 counts as 1 = 50 reps)
6) prisoners squats into a front kick (50 reps)
7) one leg tricep dips (50 reps)
hover push-up kick ups (25 kick ups per leg = 50 reps)
9) chest lifts (50 reps)
9) crab toe touches ( 2 counts as 1 = 50 reps)
10) snowboarder ( 50 reps)
11) climbers ( 2 counts as 1 = 50 reps)
12) in/out pike push-ups
13) in/out jump squats (2 counts as 1 = 50 reps)
14) reverse plank knee tucks (50 reps)
15) alligator crunch ( 50 reps)
16) one leg elevated lunge ( 25 per leg = 50 reps)
17) cross crunch ( 2 counts as 1 = 50 reps)
18) one arm push ups on knee (25 reps per arms = 50 reps)
19)half brupees (50 reps)
20) butt lift toe touch (50 reps)
1,000 total reps!!!!!!

“Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don’t waste it with a false start or no start at all. You were not born to fail.” – Og Mandino quotes

Reminder: What are you going to do TODAY to move towards your goal for the next 21 days? What have you been putting off or have been afraid to start because of your FUD’s (fear, uncertainty, & doubt). Do it something today to move towards your dreams.
You can either do this by time or not. But you must do it all the way through without resting as much as you can. If you do it by time, please post your time on The TRANSformation Coach Facebook page. Make sure to have good form at all times. Have fun and enjoy the rewards of your success. Let me know how you did on our Facebook fan page. Please repost this and share it with others. Thank you

Make sure to subscribe to my blog at www.TheTRANSformationCoachBlog.com , Go to my site and sign up for the newsletter and receive exclusive online offers, invitations and product promotions as well as workout tips, nutrition info, and training techniques!

P.S. Please post a comment and tell me what you think of the video and feel free to ask any questions. I’ll be answering questions and reviewing comments personally. Faith, Passion, and Purpose

WOD 20 (WORKOUT OF THE DAY) OF THE TRANSCEND LIFESTYLE 21 DAY FIT-CHALLENGE!

WOD 20 (WORKOUT OF THE DAY) OF THE TRANSCEND LIFESTYLE 21 DAY FIT-CHALLENGE! Please repost this and share it with others. Thank you

50 Eight Count Bodybuilder
50 Kimura Sit-Ups (50 each side)
100 Flat Push-Ups
50 Kimura Sit-Ups (50 each side)
200 Air Squats
50 Kimura Sit-Ups (50 each side)
300 Mt.Climbers (2 count as 1)
50 Kimura Sit-Ups (50 each side)

“Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don’t waste it with a false start or no start at all. You were not born to fail.” – Og Mandino quotes

Reminder: What are you going to do TODAY to move towards your goal for the next 21 days? What have you been putting off or have been afraid to start because of your FUD’s (fear, uncertainty, & doubt). Do it something today to move towards your dreams.

You can either do this by time or not. But you must do it all the way through without resting as much as you can. If you do it by time, please post your time on The TRANSformation Coach Facebook page. Make sure to have good form at all times. Have fun and enjoy the rewards of your success. Let me know how you did on our Facebook fan page. Please repost this and share it with others. Thank you

10 Exercises you need to know part 1: http://www.youtube.com/watch?v=1jz0fbue_VY
10 Exercises you need to know part 2: http://www.youtube.com/watch?v=wzz7cdEdoWc
10 Exercises you need to know part 3: http://www.youtube.com/watch?v=v6H5hMqJ8Jo

Make sure to subscribe to my blog at www.TheTRANSformationCoachBlog.com , Go to my site and sign up for the newsletter and receive exclusive online offers, invitations and product promotions as well as workout tips, nutrition info, and training techniques!

P.S. Please post a comment and tell me what you think of the video and feel free to ask any questions. I’ll be answering questions and reviewing comments personally. Faith, Passion, and Purpose

WOD 19 (WORKOUT OF THE DAY) OF THE TRANSCEND LIFESTYLE 21 DAY FIT-CHALLENGE!

WOD 19 (WORKOUT OF THE DAY) OF THE TRANSCEND LIFESTYLE 21 DAY FIT-CHALLENGE! Please repost this and share it with others. Thank you

10 Mt. Climbers Lunges (2 Lunges, 2 Mt. Climbers)
20 Thai Push-Ups
200 Skipping Ropes

“Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don’t waste it with a false start or no start at all. You were not born to fail.” – Og Mandino quotes

Reminder: What are you going to do TODAY to move towards your goal for the next 21 days? What have you been putting off or have been afraid to start because of your FUD’s (fear, uncertainty, & doubt). Do it something today to move towards your dreams.

You can either do this by time or not. But you must do it all the way through without resting as much as you can. If you do it by time, please post your time on The TRANSformation Coach Facebook page. Make sure to have good form at all times. Have fun and enjoy the rewards of your success. Let me know how you did on our Facebook fan page. Please repost this and share it with others. Thank you

10 Exercises you need to know part 1: http://www.youtube.com/watch?v=1jz0fbue_VY
10 Exercises you need to know part 2: http://www.youtube.com/watch?v=wzz7cdEdoWc
10 Exercises you need to know part 3: http://www.youtube.com/watch?v=v6H5hMqJ8Jo

Make sure to subscribe to my blog at www.TheTRANSformationCoachBlog.com , Go to my site and sign up for the newsletter and receive exclusive online offers, invitations and product promotions as well as workout tips, nutrition info, and training techniques!

P.S. Please post a comment and tell me what you think of the video and feel free to ask any questions. I’ll be answering questions and reviewing comments personally. Faith, Passion, and Purpose