by Beverly Nadler

What an amazing tool is the mind
With its uncanny ability to find
The specific thoughts that will make you sad or mad,
Unless you choose thoughts to make you glad.

For life gives us both pain and pleasure,
And doles them out in equal measure.
And what predominates in the illusion we live
Is that upon which we choose to give

Our focus and concentration.
That’s what determines our life’s destination.
One day you’ll discover the game of the mind.
That’s when you’ll no longer be blind…

And wherever you look you’ll find joy and peace
And the endless chatter of your mind will cease.
You’ll even look back at past pain and grief
And know most of it was caused by JUST A BELIEF.

For the truth is – in each person’s experience
What reigns supreme
Is choice. YOU CAN LIVE LIFE AS A NIGHTMARE
OR A WONDROUS DREAM…

It is a real treat for me to go to the gym with time on my hands. I’m on vacation this week, so there was no looking at my watch….just great tunes piping thru my Ipod and some fresh legs that were ready for whatever I had in mind.

Lying Hamstring Curls ~ 3 sets of 12 reps

Leg Press – 3 sets of 15 reps (stance high and wide)

Giant Set

Leg Extensions ~ 3 sets of 15

Jump Lunges ~ 3 sets of 20 total (10 each leg)

Seated Hamstring Curls ~ 3 sets of 15

Tip: I sit towards the front of the chair and lean over the leg pad. This position helps to engage the hamstring higher up towards the glute tie-in…a problem area for many women. Make sure your feet are at a 90 degree angle and you push through as far as the machine will let you…holding the contraction for at least a 2 count before you proceed to the next rep.

Superset

Adductor Machine ~ 3 sets of 30 reps

Abductor Machine ~ 3 sets of 30 reps

and to finish it off…

Weighted Step Ups x 1 set of 30 each leg

Tip: The higher your step is here the more glute fibers will engage. Push yourself…this is your last exercise.

(another great post from Pauline Norton http://www.fighterdiet.com)

Few excuses sting more in my eyes than the common “I can’t help myself�. What do you mean by “you cannot help yourself�, you are some kind of toddler who does not know the hand gets burned when you put it on the hot stove? Did you stop maturing mentally at 3 years old? If the mind is weak then go strengthen it! That’s what we do with our muscles so do it with your power engine inside your skull too. You are nothing without a strong mind. You fall victim for your own lame incapacity of adhering to your own plan of action.

You know why it feels so damn good to be in shape? Because it shows you’ve got it all under control. You are the boss of YOU. Think about it, when it comes to getting buff and cut, the only one stopping you is YOU. So if you never get any results… well, it’s because of YOU.

Setting goals and achieving them one after another becomes PROOF that you are in charge. It’s attractive. It’s what everyone wants. Everyone wants to be attractive and successful.

A lot of people email me and say they would look just like me if they had time to go to the gym two times a day. I can only say “great!� because I know it’s all talk. People forget it’s not just training. It’s a lifestyle where EVERY choice you make with diet and exercise will either generate results or hold you back. So, when you see someone who “has it all�, you are watching someone with a strong mind who consciously chooses the right choices.

People love sabotaging for themselves. You eat clean and exercise and then when you get somewhat close to your so called perfect shape you CHEAT. You blow your diet. So you can start over again. This is a defense mechanism. By never accomplishing your goals you stay comfortably in your comfort zone. It’s pressure up on the top, if you reach your all time super body then you will want to keep it and that takes work.

Self sabotage is what makes you average instead of exceptional. And I don’t know what the love for gaining and losing weight nonstop comes from, I sure never had it. But it’s such a waste of time!!! Why spend all that time on cardio machines and diet like a maniac just to blow it when you are unmotivated? How hungry can you be, right? You are not starving! You get meals daily.

It must be a lack of insight. It must be a lack of understanding that makes you all fail when it comes to reaching your fitness goals. Or maybe it’s a chosen attitude? Maybe you don’t really want to, it’s more a fantasy? What do I know?

But one thing I know is right and it’s the fact you get what you put in.

(another great post written by Pauline Norton http://www.fighterdiet.com)

You know the big bad flaw about emotions? They try to boss you around like you’re some kinda first grade kindergarten kid who needs to do just what papa or mama said or something BAAAAD will happen. I’m sick of these bullies. I’ve had it with them. Stupid emotions, you think you got it huh? You think you know where the energy tap is on me so you can let it drip all day so I get drained? Yeah right, you TRY! I know you believe you got me but no, wait and see.

Bohoo I feel tired. I feel exhausted. I don’t want to climb the stairs to the apartment. I drag my feet and the curb side is too high, I wanna roll over like a slimy worm. Couch looks soft and comfy, it’s calling my name. And yeah I do hear it. I do hear the voice loud and clear : WHERE ARE THE CARBS? you KNOW they make you HAPPY!

What the heck is that ****? It’s not like I’m gonna surrender! Hey, you think I don’t KNOW you by now you stupid emotions? You hover around waiting for the perfect opportunity to stab my in my back when I’m already on the low down! But I’m watching you.

Fatigue is nothing dangerous. It’s natural. So, don’t try to make me panic. I do feel like I will never rise from paralysis, but this ain’t the first time I feel like a walking zombie. My brain is preserving energy, it tries to slow me down. **** happens some days. Some days you are not yourself. But why make such a big baby out of it?

I’m not a machine. But I do know how to control my emotions. I acknowledge them, yet they do not run my office! I do. I do. I do.

I get so PISSED. Because I KNOW it’s all in my mind. I let myself get worn out, I did not prevent fast enough. I should have seen it coming but I chose to be blind. Stupid me. I learn though. It’s always easier to surrender and be a little weakling complaining about no energy.

yeah yeah yeah, oh you feel tiiiiired. You have no energy.so sad huh! You think you are the only one….. Sorry babe, you got it all wrong. We are all in the same boat. You want energy? from morning til night? And be shredded too? And buff? HA! yeah good luck. It does not always FEEL as GOOD as it LOOKS, you got to remind yourself about reality. Why do you think so few ARE in incredible shape most of the time? BECAUSE it takes WORK. Not only gym time but mental time. You need to go to therapy with yourself! Daily sometimes. You are asking of your body to do more than you give it credit or energy for. You must understand and accept that the energy you WANT is in your fat cells and one way to get it out and the only one is to USE it instead of putting more in!

I work on my MIND as hard as my Body. If not harder. It’s TOUGH to be a super woman! But if you want to be it you got to live it and practice it. I don’t want to be a coward. I feel embarassed when I am tired because I know that if someone came up to me told me I just won a million dollars for real I’d be running miles without stopping out of excitement. So there is way more energy in you, you just need to know what keys to open them up.

it’s a MENTAL GAME. It’s CALLED LYING to yourself. It’s POSITIVE self-denial. You must use it. Abuse it. Suck it up. Let me comfort you with one true statement: if you have energy 100% of the time and no low time you are on antidepressants! And that’s bad for your liver. ha!

TIME TO GET THOSE STUPID EMOTIONS OUT OF MY MECCA.

(written by Pauline Nordin...http:// www.fighterdiet.com)

I am your constant companion, I am your greatest helper or your heaviest burden.
I will push you onward or drag you down to failure.
I am at your command.
Half of the tasks that you do, you may as well turn them over to me.
and I will do them quickly and correctly.
I am easily managed, you must merely be firm with me.
Show me exactly how you want something done;
after a few lessons I will do it automatically.
I am the servant of all great people and alas of all failures as well.
Those who are great I have made great, those who are failures I have made failures.
I am not a machine, but I work with all the precision of a machine,
plus the intelligence of a person.
Now you may run me for profit or you may run me for ruin.
It makes no difference to me.
Take me, Train me, be firm with me, and I will lay the world at your feet.
Be easy with me and I will destroy you.
Who am I? I am called Habit.

FREE GIVEAWAY today in my #OpenSky shop...The Measure Up Bowl Combination Set..valued at $35. Here's ur chance! http://bit.ly/97kMc7

Read all about why you need one of these... http://candacestupek.com/blog/

I thought I would share my chest, bicep and tricep workout from today. With my favorite workout gloves and, of course, my Extend recovery drink…I blazed in Gold’s Gym and got it done.

Here it is…

4 sets Cybex Incline Chest Press x 15 reps

3 sets Incline Dumbbell Flyes x 15 reps

Superset 3 sets
Flat Bench Dumbbell Press x 15, 12, 10
Pushups

Superset ~ 3 sets
thumbnail-1EZ Bar Curl x 15/12/8
Tricep V-Bar Pressdown x 15

Superset ~ 3 sets
Lying Tricep Extensions with Dumbbells x 12
Close Grip Presses (dumbbells touching, elbows close to sides) x 12
Hammer Curls x 12

Superset ~ 3 sets
Incline French Curls* x 12
Incline Bicep Curl x 12

The French Curl is a lying tricep extension done on an incline bench. These can be done using an EZ curl bar, dumbells, or a small straight bar…I used a cable driven french curl machine at Gold’s Gym.

*Lie back on an incline bench, holding the bar over your face at arms length.
*Next, bring your upper arms backwards so that they are at an angle.
*Lower the bar down behind your head and get a good stretch,
*Extend back up until your arms are straight. Keep your upper arms angled throughout the set.
*This exercise targets the long head of the tricep that runs along the bottom of the arm.
*Be sure to keep your elbows tucked in and completely still. Letting them flare out to the sides reduces the effectiveness of the exercise.
*To get into position, the easiest way is to have somebody hand you the bar from behind. This is especially true when using heavy weights.
*You can adjust the angle of the incline that you use, just keep in mind that the higher the incline, the less weight you will be able to use but the more stretch you will get on the triceps.

I hope you enjoy this one…I’d love to hear how you did!!

That’s right, it’s spring break time for my kids this week. We are perfectly situated at the Gulf of Mexico enjoying the beautiful sunshine. Just the feel of the sun on our faces is so welcome after the dull winter we’ve all been through. Although it is still early for the cute bathing suits to come out…it is on all of our minds.

So, with that said, I thought I’d share the leg routine I just came in from. At home I have my workouts all planned out by my trainer, so I really don’t have to put much thought into anything but my form. As I was contemplating my workout this morning, I found myself not wanting to commit to anything until I saw how the gym was humming this morning. So often I have my head set on a routine only to find the equipment already taken. The parking lot was full, but when I got in I quickly scanned the room and saw that most people were on the cardio equipment, with a few serious lifters working chest and shoulders by the free weights. Ok, legs it is…and here is how it went down…

Smith Machine Squats (4 sets) wide stance, toes pointed out 95#, 115#, 135#, 155#

Superset
Lying Hamstring Curl (4 sets) 50# x 15, 70# x 15, 80# x 15, 90# x 12
Walking Lunges carrying 25# plate in each hand x 30 steps

Giant Set
Leg Extension 105# x 15, 120# x 15, 135# x 15
Seated Hamstring Curls 120# x 15, 135# x 15, 135# x 15 (sit on edge on seat with upper body curled over)
Jump Lunges x 10 each leg

Hack Squat (feet high and wide, toes pointed out) I’m not sure what the weight of the machine is but I added a 25# plate to each side on each set for 50# x 15, 100# x 15 and 150# x 15

Angled Leg Press (3 sets) 1st set 1 45# plate for single leg presses 15 each side, 2nd set 2 45# plates for both legs (feet together, knees together) 15 reps, immediately followed by 8 more reps single leg presses each side. 3rd set added 25# plate to the 45's on each side for 15 reps, immediately followed by 8 single leg presses on each side with the same weight. This sorta killed me

I finished up the workout with 3 sets of 30 reps each Adductor (80#) and Abductor Machines (90#).

Feel free to print this out and take it to the gym with you…I’d LOVE to hear how it went for you! Go HARD and don’t be surprised to see others falling in behind you. They just want what you’ve got!

To be so strong that nothing can disturb your peace of mind.
To talk health, happiness, and prosperity to every person you meet.
To make all your friends feel that there is something worthwhile in them.
To look at the sunny side of everything and make your optimism come true.
To think only of the best, to work only for the best and to expect only the best.
To be just as enthusiastic about the success of others as you are about your own.
To forget the mistakes of the past and press on to the greater achievements of the future.
To wear a cheerful expression at all times and give a smile to every living creature you meet.
To give so much time to improving yourself that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.
To think well of yourself and to proclaim this fact to the world, not in loud word, but in great deeds.
To live in the faith that the whole world is on your side, so long as you are true to the best that is in you.

by Christian D. Larson – 1912

Swimsuit season is almost here!!!! Time to get serious about your training, and I want to help you!

http://candacestupek.com/blog/wp-content/uploads/2010/02/DSC_0105.JPG

That’s right…all you have to do is stop by http://candacestupek.theopenskyproject.com/ and make a fitness purchase today or tomorrow. These are all great “must have” items I have hand-picked for you.  From thehttp://candacestupek.theopenskyproject.com/  I have over 25 products all there to help you with your fitness goals. After your purchase shoot me an email at candace@candacestupek.com, with your age, weight, height and current fitness level. Tell me if you workout at a gym or at home…and what equipment you have to work with…and I will customize a week’s worth of workouts that are guaranteed to work every muscle group in your body! These workouts will be completely customized to your goals, and I will work the splits to fit your gym schedule, 3 4 or 5 days...no problem!
This is my way of saying “thank you” for shopping with me and in return give you a boost to your fitness routine. I will challenge you to step up your game…so be ready to get moving! Are you up to the challenge?? Promotion will end at 12 midnight Monday February 22nd.

http://candacestupek.theopenskyproject.com/

Just got in from my local Whole Foods store with THE most beautiful tuna to prepare for tonight. Great tip on selecting your tuna is to ask for "sashimi grade", in all actuality I believe it is more of a marketing term than an actual "grade", but when the butcher left his post and went in the back to get my tuna, I got excited. A really fresh tuna is easy to spot since it has no pearly rainbow discolorations, no smell, and no sleazy discharge!

http://candacestupek.com/blog/2010/02/seared-ahi-tuna/

Shoewallets are an awesome fix to a common problem for active people. These wallets securely fasten to your shoe, with extra strength Velcro, going virtually undetectable to the user, even when full. They can carry cash, keys, credit cards, gym membership cards, licenses, gift cards, hotel room card keys, etc... so that you can have your hands free to go out for a run or to the gym. This is an ultra versatile tool that packs tons of value!

Today I have FIVE (5) Shoewallets available for $0.99 w/FREE SHIPPING!

Just click this link http://promo.theopenskyproject.com/candace.html and leave your email address and my name. Winners of the $0.99 coupon will be chosen lottery style at the end of the day Friday, January 29th. If you don't get the $0.99 coupon you will receive a coupon for 20% off a Shoewallet purchase ~ everybody wins!

Hi everyone! I'm hoping this finds you all training hard and enjoying the holidays. I've added lots of great fitness equipment to my shop and wanted to let you all in on a few great finds! You'll find everything from http://candacestupek.theopenskyproject.com/. For those of you who are going at this at home, everything you'll need to get started is here...and some great gifts as well.

Wishing you all a healthy and prosperous holiday season!

Candace Stupek
website:http://www.candacestupek.com
store:http://candacestupek.theopenskyproject.com/
twitter:http://twitter.com/candacestupek
facebook:http://www.facebook.com/home.php?#/candace.stupek?ref=profile

Today I have for you guys who enjoy the torture as much as I do a brutality killer – 600 rep workout. This video was as inspiring to me as much as I know it will be for all of you!! Just one look will have you mesmerized. Beyond that…here we are in a holiday week during a time when many of us are traveling and don’t have access to a gym. Our problem is solved…as you need nothing but your body weight for this workout. Let us take time to be thankful for our health. Try this workout…and don’t worry if it’s not perfect. Mine sure won’t be, but I will give it all I got.

She does 10 different exercises and 60 reps for each of them. It was amazing and it took her 33 minutes and 38 seconds. I was impressed with how controlled she was during this workout, even taking time to grab an extra breath if she needed it. I will be posting how I did during my workout, and I’d love to hear from you!

600 Rep Workout:

1. Burpees with Calve Raises – 60 reps
2. One Leg Push Ups – 60 reps (switching legs)
3. Jump Lunges – 60 reps
4. One Leg Dead Lifts – 60 reps total (30 on each leg)
5. Crunches with Leg Extensions – 60 reps
6. Prisoner Squat and Front Kick – 60 reps (switching legs)
7. One Leg Tricep Dip – 60 reps (switching legs)
8. One Leg Jump – 60 reps total (30 on each leg)
9. Chest Lift _ 60 reps
10. Over The Chair Kick – 60 reps total (30 on each leg)