Step 1: Create a Blue-Print for your life.

On May 1, I gave you  “Spring into Action.” 

Did you take it? Did you make your changes, stick to your word like you said you would. It’s been four weeks, what can you say you have committed to since then? Do you feel lost, like you need direction? Is it hard to stay focused or keep your eye on the prize?

original- blueprint

I’ve made a 12-step approach. Lookout for #loyalty, next in the series.

1. BLUEPRINT:      Achievement = Talent + Preparation

The number 12 represents a full cycle of experience and the possibility of regeneration toward a higher-consciousness. 12 represents the learning process and  warns of the necessity to be alert to every situation, reminding you of sacrifice as a means to acquiring knowledge and wisdom on both Spiritual and Intellectual levels.

Blueprint: Our Starting Point. Now that you are ready to move forward into a direction, you need a plan. [Err, maybe you personally don’t like to plan. Maybe they confine you and your energy.. If that is you, then you do not need a plan, but you do need prioritization: What the rest of us call plans.]  

We all have our blueprint, our own program that we bring with us to this life on Earth. In order to become fully balanced, we will have to return to our most basic program. Find quiet time. Sit with yourself, and stay long enough to hear all of your worries and mental chatter play out without any busy body movement to distract you. Close your eyes and see what silence looks like.

  • What is your vision?
  • What do you want to spend more time doing?
  • What is important?
  • Who in your world is invaluable?
  • How can you be more present and grateful for the life that you have? What do you wish you could be around all day long?
  • How can you explore your heart’s inspirations and be financially stable?
  • How can you be more you and less what the world is demanding of you? 

It can be said, “If you don’t know where you are going, any road will take you there,” but the logic in me wonders about specificity.

How can we be purposeful, efficient, and exacting if we’re spread in so many directions?

“A Jack of All Trades is a Master of None.”

Can we do a task well if we’re always multi-tasking?

The energy of a blueprint helps you purify your ideas, deletes the constructs that don’t suit you and releases what no longer has a purpose. Through meditation, or even reverse engineering and process of elimination – you shall get closer to defining your blueprint. It’s shape, color, and purpose. This is the structure your efforts need, this is what will outline, support, and define you as the master of your project.

IF YOU CHECKED OUT AND YOU’RE SAYING SOMETHING LIKE,                     “YEA I DON’T KNOW HOW TO DO THAT [SHIT].”Image result for blueprint

  • START BY JUST HAVING A CONVERSATION WITH YOURSELF
  1. WHAT YOU WANT TO DO
  2. WHAT DON’T YOU WANT TO DO
  • LET THESE PHRASES SIT SIDE BY SIDE IN YOUR MIND, OR A BLANK PIECE OF PAPER.  – put a notepad and pen near your bed.

If you feel like you’re still not cut out to make a blueprint for your amazing life & that creating a blueprint would take a lot of energy you don’t have. Just read these:

  • Living a life of “have-to” is draining.

  • We get tired without creativity or fulfillment.

  • We think our problem might be our relationship. We blame our job. We think this feeling has something to do with our geography, or because we need to exercise and eat better. It’s drinking, it has to be.

  • We talk about the past because we don’t know what present happiness looks like. We’re too removed. It’s been so long.

  • We buy things that give us a sense of leisure, comfort, or beauty, because we have lost the will to generate it on our own.

  • We buy tons of convenience products with the hopes that life will be made simpler and grant us extra time to rest, but do we ever rest? Do those items of convenience actually take care of our needs as they originally promised?

Do these sound familiar? Make your blue-print. This is your imprint. The impression you leave with yourself -in this short time you get to be alive.

 

 

#12steps #blueprint #healthylifestyle #blueprintforsuccess #direction #focus #goals #howtomakechanges #sacredgeometry #meditation #preparation #achievement # lifespurpose #vision #lifescalling #getfitwithtiff #mindbodyexchange #howto #selfimprovement #personalgrowth #healthiswealth #mindpower

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How to SPRING into Action [May 1]

Life remembers all the things you do and don’t and she brings them back and then forces you to laugh at your own stupidity. You will have the same lesson over and over again until you learn it. The same things, crazy and strange things that at the time …are so crazy it seems like nothing like this has ever happened before or to anyone else, but in reality… this is not your first time on this ride, and all your besties know it.

Learning to Love yourselfis the definitionof change copyWhy don’t we learn the first time? Or any time after that? Why must we repeat these experiences? Why and how do we forget? When we get the message in the moment we are so clear and sure as we say to ourselves, “Never again will this sort of thing happen.” Then, all of a sudden you’re kind of back where you were, but not really.. but sort of… sure things are different but what’s actually different? Not much. The first emotion is mad, mad as hell. But then… We laugh. We cry. We over analyze. We stay distracted for as long as we can. We listen to the problems of other people. We try to motivate them to do something to feel better, to make a difference. We ruminate on what is ailing them and why this dilemma is happening to them in the first place. We compare our life to theirs and then we shit on ourselves for forgetting that we had our own problems to solve. 

This is the beginning of the complete examination of everything that has brought us to this moment and in one breath, maybe in the shower or during a commute, its non-stop and you don’t feel like you’re gonna make it.

So as not to be furthermore paralyzed by analysis. This is your brain. Not on drugs, just your regular every day brain.  “And why this and why that…” but then something else comes up:     You are alone.

God No! The horror! You can’t do this alone. You need to be next to someone, touching someone, smelling someone. Why should you not get all of these things and cum? You should cum as much as you physically can. Okay, so then you become aligned with another person. This other person is your friend. You laugh with them now. You cry with them now. They are your go-to human, your number 1 fan, your hero, everything you are into and want to be into. You collide and are physically changed. This happens without thinking. This is your body interacting with your spirit, chemically enhancing your senses and giving you access to love. It isn’t gay. It’s magic.

But what about you? You must not stop living for you, doing for you, trusting in you. You are not what this other person, who happens to always be around wants, needs, thinks of, and is entertained by. You are still committed to the one who came before them and by that I mean the pursuit of your extreme and infinite bliss: Your trial and error, your eternal evolution of what it means to be part of the Universe…. The Where, What, and How…of Being Alive.

  • Demand more from you. You can and will shock the shit out of yourself. Don’t look around what others are doing. Don’t wait for some app to tell you how you feel or what the latest trends are. Do not put yourself on the back burner. Answer the hard questions. Don’t cut corners. Put in the extra credit because investing in yourself is the most important thing you can ever do.
  • The more you share, the more you will know. You can only get what you give. Humans share problems and therefore share solutions. We all learn from mistakes, but they do not have to be our own. Once you “sign on” to the collective experience that we share here and engage in the lives around you, saying your insights out loud [what is true in your heart] is what grants you access to all other truths. Your connection to everyone around you is what keeps you alive.
  • Keep your word. Do as you say you do. Have the will to commit to your greatest challenge. Be the best human for human’s sake. Take pride in your integrity.
  • Find stillness/ silence so that you may hear your inner voice. This is your guide.
  • Fill your life with things that give back. Pursue your hobbies and interests. You are the greatest creator you haven’t yet met. Begin Now. Life is already waiting for you.

You are a satellite: a receiver and you soak in the sunshine and it radiates your insides. You are in harmony. You are not fixed. You are like a plant reaching for the sun, designed with your quirky particulars but grown with and for a magnificent purpose because you are connected to the unknown. Your insides, too, are like liquid, completely formless only to then bloom.

You are divine. Make this life as beautiful as possible.

How to Create a 6 Week Routine (1 of 2)

Alright so you’re ready for regular physical activity. Congratulations!

This is great news!  But now that you’re finally here, you’ve got a whole new problem:You don’t know where to start….  WHAT to train OR  HOW to train.

Image result for lifting face black and white, gym cultureLet’s first take a look at your body. If you have never lifted before:

Please read this about the BodyFoam Rolling,

What kind of lifter are you?

The different training styles, and why reps are important and which rep schemes you can use in your program.

  • What’s your posture like? Do you slouch?

  • Do you have lower back pain? or pain anywhere?Lower Back Pain/Injury

  • Do your legs turn in, turn out?

  • What’s your range of motion, particularly in the hips and shoulder?

  • Can you do more than one sit up?

  • Can you walk on an incline or jog for a full mile without dying?

  • Do you know which of your muscles are the tightest?

You must understand that your body in its upright position tells a story.

It is the end-product, or conclusion of your muscles.

Things they are doing, have done, and will continue to do without you being aware or giving them the green light. Now you are involved in this story and can tell it however you see fit.    

Tiffany Fuentes

If you slouch, it means that your muscles on the front are pulling your skeleton forward AND the muscles on your backside don’t have a thing to say about it.

They aren’t putting up a fight or pulling back to keep you straight. Nope, they’re just giving in.

This is all posture is, how well the moving parts of your body communicate and work together.

Poor posture, like lower back pain is not something that you have to live with. You have the power to change, but do you have the will?

Figure out a schedule:

  • How many days can you commit to an hour to lifting/moving/yoga?                               Hint: This should be minimum 3.

  • What days can you commit to cardio? This depends on your goals and current cardiovascular health, of course. For weight loss, five days. For regular heart health & maintenance, I would suggest three days minimum. Cardio-Vascular

  • Do you know how much time it will take? As in do you understand how much time you need to lift and or how long you should actually be doing cardio for, and what your target heart rate is? Will you be doing a variety of cardio activities? Do you know which is best for your body? Hint: You have to try them all.What Should I Do For Cardio?

  • Have you lifted before? Do you know how to split up the body? Read Training Styles. And why we split the body when we’re making a schedule? These are critical details when it comes to changing your body shape and composition. What kind of lifter am I ?

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WITHOUT SPECIFIC EXERCISES. THIS IS WHAT A 6-WEEK ROUTINE COULD  LOOK LIKE.

Need exercises? start here: Weightless Routines  and view Videos Tab. 

Week 1: Build your base. Learn your strengths and your weaknesses. (also your likes and dislikes) Get a notebook and write down how many reps you did and what weight you pushed, pulled etc.

  • This first week is like a good negotiation. Write about how it felt, how you slept and how you woke up. Even how hungry you were or weren’t. You are selling yourself on exercise.

  • You should be spent by rep 8 or 9 of your third set of any exercise. If and when, you follow this principle to find your starting weight, you are building your base. It is critical that the weight tire you but gradually, particularly if you are beginning regular exercise and building your body. Why? So you can work the appropriate muscles rather than be dominated by a heavy load, and over-exert yourself and recruit a bunch of secondary and tertiary muscles which is not exactly what you were hoping to do with this program.

Week 2: Master week 1.

In week 3+4, push the limits of your endurance and control.

  • You know the moves and your favorite corner of the gym. You know the load and reps, which exercise follows the other, when you need your water, etc. Now, see how many reps you can crank out… Yes you’re supposed to be doing ten, but change baby change — maybe you get in twelve or fifteen and maybe it’s only one of the three sets, or two of the three. This is the week to play with endurance. 

In week 5, take the weight down. De-load.

  • It may sound funny or counter intuitive but this allows for something called super compensation, which we will explore in Week 6. Make it challenging by playing with your speed. Go slow, go fast, take a pause right at the hardest phase of the movement. Ie. A ninety degree bend in the elbow in a bicep curl. Break a sweat. You’re probably a bit more sore than you have been in your preceding workouts. This is normal. And everything is a bit harder when you’re sore, so listen to your body and move with control.

  • Do not slack on cardio when you’re sore. This is the most important time. You need to flush all that waste out your system, boost the oxygen levels of your blood and increase circulation. A light run can cure soreness and begin great recovery. 

Week 6: This is it. This is the week you’ve been waiting for. Go hard as fuck..Or HAM.

  • Get pumped, know what your up against before you arrive to that weight room. Make an extra special “FIRE” playlist. What does all that shit mean. Lol. You, my friend, are going to set the weight higher than usual. This is SUPERCOMPENSATION. This is when you’re one step closer to the Hulk than you were before you started training. …Maybe…   Understanding Adaptation

  • There’s no wrong way to get stronger. Overload when you can. You will be amazed at what you can do when you connect your mind to your breath, and your breath to your movement. Believe in yourself, watch how you adapt & ALWAYS exhale at the hardest parts.

  • There are several ways you can change the weight. First, you can modify a whole set (meaning all ten reps), or you can only do higher loads for half of the reps of each set (so 5 reps at regular weight & 5 at the higher load.)  How much should you increase the weight? 5, 10, possibly 15 lbs more than your base. You don’t have to increase the load for all three sets, but you gotta do it for at least a full set of the entire routine.

Image result for lifting face black and white, gym culture

Go Hard or Go Home friends.

 

Pantanjali’s Warning: 5 Kleshas

All things from nature create some sort of network, stretching out upwards and outwards, pulling and storing nutrients in order to sustain life. So do we.

Just think of your own life and the things you think you know. Did you come up with that yourself? Did it come to you out of nowhere? Nothing that someone knows or tries to show you came to them in an isolated experience.

Related imageWe come to thoughts by the inspiration of music, something we read, or a conversation that happened in passing. Some people call this a collective consciousness, and its true we are all existing on airwaves. We’ve essentially had wifi for years. 🙂

When someone decides to share a system they’ve designed or a theory they’re composed with you, its important that they offer it in a way that honors the great thinkers that came before them.

Pantanjali (A Great Thinker) wanted us to overcome Kleshas. This was one of many elevents of his ‘Yoga-Sûtras’ and his gift to Yoga. What are Kleshas?

KImage result for kleshasleshas are obstacles to Spiritual Growth: Our habits of perpetual suffering. If it were so easy to be defined as five categorical things, than why don’t we all overcome? Ha.

Five Kleshas: Sanskrit for obstacle. These are the obstacles that can cloud and block the free flowing information from your energetic pathways.

  • Avidya : Ignorance of your true self, or a conditioned ignorance that perceives stress anxiety rather than receiving information from your Higher Self. This lack of trust and receptivity becomes blocks the true self from being expressed. It is the lack of connecting to others and the Universe: our source of being.
  • Asmita : Egoism: the idea that one is separate or better than others and the world.
  • Raga : Excessive attachment to pleasurable and impermanent things.
  • Dvesa : Excessive aversion or hatred, blame, and attachment or dislike for someone or something.
  • Abhinivesha : Fear of death.

 

Training Styles

Strength begins with Effort & Effort begins in the Mind. Beginners lack experience not strength. Hello Body.

Read more on Reps& Rest, Kinds of Lifting Goals, the building and working through a 6-week program, the many rep schemes.

General Tips:

  • Do not use momentum when lifting weights – or anything. Be aware of where your weight is – standing- sitting- walking – everything. 
  • Start with the breath – inhale to prep for your move and exhale throughout the difficult spots of the movement. This will lead to the third tip.
  • Always brace your core. If you’ve got an activated core, you’re one step closer to great form.
  • Remember that in order to build strength – the muscle must have flexibility first.
  • Be realistic and patient – honor where you are
  • Weight training is only going to give you lean muscle mass if you’re combining it with cardio. You need to train your heart, and have the fat burning sessions that high intensity – or steady state cardio can provide. 

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  • Total or Full Body Training: A lifting style that gives you access to maximum muscle recruitment. Recruitment is literally what it sounds like – recruiting help from all muscles involved in the movement.

Your brain is like: “Whoa, you want to do what?”   “OKAY. Call in the Quads, Glutes, Hams!”

And then suddenly you’re firing away and making exercise look easy. Yes, you’re super tired afterwards and sore everywhere. But this is why we do this…. Ahhhh..daptation…

Total Body Exercises are inherently compound exercises in the sense that they ask you to combine more than one joint action, integrating upper, lower and left with right, etc. 

  1. This will condition your heart.

  2. Burn the most amount of calories.

  3. Build muscle evenly.

  4. Give you strength, balance, and confidence in your movement.

Hello! What more could you ask for when your goals are fitting better in clothing, toning up and staying healthy? 

Soon though, you will be ready to take on more challenges, build more muscle, become involved in aesthetics [how your muscles look] in addition to strength. This is the normal progression for many people.


  • Specific Targeted Training: Separate Muscle Groups Based on the action that they do, or their placement in the body. 

Like anything else, it is all in the details.

The body can do movement with the front of the body (ANTERIOR CHAIN) and is typically a pushing movement, as well as the back of the body (POSTERIOR CHAIN) which is usually a pulling movement. For years, people have been doing these kinds of split routines and achieving very successful results.

An example of a week could look like :

Monday : Chest, Shoulders, Triceps

Wednesday : Legs & Abs

Friday: Back & Biceps


  • Unilateral Training: Training one side at a time. You can rest between right and left sets, but with this you are challenging your discrepancies, creating balance, and becoming unified in your movement. This may sound a lot easier than it is. 

Image result for unilateral training

1. Unilateral Training should be included in every routine. 2. It can be applied to most muscles and almost every movement involving the shoulder and hip joints as they have two sides.  

3. We all have some discrepancy: a dominant side or irregular patterns of movement that can be corrected through working and or stretching the opposing side.

REMEMBER YOU ARE (basically) ONE GIANT MUSCLE.

 

 

 

Carbs : The Bottom Line

You should eat them. 

Carbohydrates spare protein so that protein can concentrate on building,             repairing, and maintaining body tissues instead of being used up as an energy             source.

Carbohydrates must be present for fat to be metabolized properly. If there             aren’t enough carbohydrates, large amounts of fat are used for energy. (Why do people love to go on Carb-Free diets? It is a terrible idea.) The body is not able to handle this large amount so quickly, so it accumulates ketone bodies, which make the body acidic. This causes a condition called ketosis.

The basic message is simple when it comes to selecting the amount and type of carbohydrate foods.

  • Carbohydrate is the ONLY source of energy for the brain so it cannot be skipped. Carbohydrates should make up 45% – 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrates should be included in a diet to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products.

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 Choose Often:  Whole Foods or Grains

squash, regular and sweet potatoes, brown rice, oats, bulgur, all root and regular vegetables, fruits, and legumes.

Choose Less Frequently : Processed Foods

breads, cereals, crackers, pancakes, muffins, bagels, pasta, white rice, fruit juice.

Choose Very Rarely: Sweets Snacks

pastries, donuts, candy, cake, pie, cookies, sugared cereals, soft drinks, table sugar, honey, ice cream, sherbet, fruit drinks, potato chips, pretzels, snack crackers

Anaerobic Respiration

What is anaerobic respiration? 

Anaerobic Respiration relies solely on carbohydrates to make energy and does not utilize oxygen in its processes. It cannot use fat or protein cells for energy as aerobic or cellular respiration does.

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The production time of anaerobic methods meet the energetic needs of the body very quickly making it great for short term energy needs but not long distance or endurance style activities.

Football players for example would spend a lot of time training anaerobically as most of their sport is quick explosive bursts of activity. Anaerobic respiration only produces 2 molecules of ATP, as compared to the 30-38 molecules from its aerobic counterpart.

What is anaerobic training? There are no set of exercises that exist in a column for aerobic or anaerobic as again your body is smart enough to utilize both methods to create ATP, but it is surely safe to say that all high intensity exercises make us winded. Think about the last time you did burpees, or wall balls, or suicide drills.

Image result for anaerobics

You cannot breathe in the amount of oxygen that your body needs, which is why you feel like you can’t breathe.  So because of this, the body learned a way to create energy while you catch your breath. 

 

Anaerobic Activities Include:

Sprinting

HIIT – High Intensity Interval Training

Olympic Lifts

Tabata

Explosive calisthenics like jumping, burpees, etc.

If most of your training consists of highly intense exercises, you must consume enough carbohydrates in your regular diet to fuel anaerobic respiration.