Mindset Monday: Limiting Beliefs 

 We have all heard the saying, "You are what you eat". But how many of you have heard the saying, "You are what you think"? 

The truth of the matter is, you are the summation of your thoughts. Consider these seemingly benign statements that we say to ourselves on a daily basis:

✳ “I can’t tell the truth because I may get judged…”

✳ “I don’t want to get close to this person lest my heart gets broken…”

✳ “I don’t want to ask for what I want because, what if I get rejected?”

✳ “I can’t trust people because I’ve been betrayed before…”

✳ “I can’t pursue my dreams because I don’t know what I’d do if I fail…”

✳ “I can’t do X because of Y…”

✳ “I can’t do A because of B…”

Let's take a closer look at one of these statements. "I can't pursue my dreams because I don't know what I'd do if I fail". The truth of the matter is failure is an illusion.

If your dream is to get into Harvard and you don't get accepted. You didn't fail because nothing in your life changed. Before you applied for Harvard you weren't a Harvard student and afterwards you aren't a Harvard student.

The truth is you know how to NOT be a Harvard student better than you know how to be one. All of your life you weren't a Harvard student. And that life was good enough to get you to the position that you could apply to that particular school.

We tend to let fear stop us from achieving our goals because we don't want to fail but failure is just a stepping stone towards success.

If you believe that you can you will! Your belief in your goals have to be so finite that you can reach out in touch it, or you can see yourself with that possession or in that ideal body. That desire to have your goal must be a burning desire backed by faith, that it will materialize in your life.

My challenge to you is, write down your goal(s) on an index card. Carry that card with you daily and read it at least 3 times a day. Also Act As If you have achieved your goal already. The moment you start Acting As If, you have achieved your goal that's the moment you will start subconsciously taking steps towards your goal.

#tfw #mindsetmonday #tfwhicksville  #coachJameltfw

— at Training for Warriors Hicksville.

7 In home workouts to burn fat

For use when you are stuck at home and get get to the gym!

We know it can be hard sometimes to make it to the gym. Schedules change, things come up, you have to work late. We get it! 

That's why our coaches over at Training for Warriors Hicksville Have come up with 7 workouts you can do in your home or office that will take no time at all and leave you with a nice fat burning, muscle building sweat!


Some general points:

• Each workout is only about 10-20 minutes long
• You only need your body! (no equipment needed)
• You will be counting “reps” during the movement (for the most part) and looking at your watch during the rest periods to keep yourself honest. Just make sure you move fro one exercise to the next with little or no rest until the small break period!
• You can do these exercises at any point of the day
• Try to vary your workouts (don’t do the same workout over and over again)
• You may even consider doing 2 home workouts per day split with at least 6 hours apart (exception: don’t do a home workout if you’ve come to boot camp that day)t
• Believe in yourself!

Warm-Up:

Always warm-up with the following routine:
20 seconds of running in place
20 seconds of running in place “butt-kicks”
20 seconds of hands behind head “high-knees”
20 seconds of fake “jump-rope”
10 arm circles to the front
10 arm circles to the back
10 leg swings each leg (forward and backward and side to side)
REPEAT ONCE MORE

Workout #1 – The Dirty 30

• 30 Push-ups (rest if you need to but get it done)
• 30 alternating reverse lunges with hands on head (15 for each leg)
• 30 squat jumps
• 30 straight leg raises

rest for 1 minute then repeat 2 more times!

Workout #2 – Up The Ladder, Down The Ladder

• 5 Close Grip Push-ups
• 10 Mountain Climbers
• 15 Reverse Crunches
• 20 Bicycles
• 25 Toe Touches
• 30 Squats
• 35 fake jump ropes
• 40 alternating forward lunges with hands behind head (20 each side) then go in reverse back to 35,30,25 etc.

Rest 90 seconds when you have gone up and down the ladder, then repeat one more time!

Workout #3 – Tummy Toner

• 15 full sit ups
• 20 toe touches
• 25 straight leg raises
• 30 bicycles
• 45 seconds in planks position (just get on your forearms and hold your body tummy tight for 45 seconds

Rest 30 seconds and repeat 3 more times!

Note: Please don’t do this home workout every single time! The name sounds tempting but you’re going to burn more fat with full body exercises and our general boot camp workouts! You can’t do a million sit ups a day and expect a lean, body-fat “free” midsection without full body resistance training workouts and smart eating. I put this workout in because there is nothing wrong with having a workout dedicated to a problem area but don’t fall into the trap of only doing ab stuff and expecting a new body! The 3am infomercial promise is NOT what we are about! We are about hard work, commitment, science, patience, failing forward and believing in yourself!

Workout #4 – Double Time

• 10 Burpees
• 20 Front to Back Jump Squats (jump and squat to the front, then backwards)
• 40 – Ab Windshield Wipers (20 each side)

Rest one minute then repeat 4 more times!

Workout #5 – Why Did I Choose This One!

• 10 Squats
• 10 Right leg reverse lunges
• 10 Right leg forward lunges
• 10 Left leg reverse lunges
• 10 left leg forward lunges
• 10 Burpees
• 10 “up, up, down, down” push-ups

Rest 1 minute, then repeat 3 more times!

Workout #6 - Outside Workout

If you’re gonna be outside in a park, this one is perfect!

20 seconds of all out “someone is chasing me and he looks mean” running immediately followed by 10 squats with hands behind hand and finishing with 10 push ups.

You rest 40 seconds then you repeat 6 more times for a total of 7 “all-out” sprints.

Workout # 7 – Cardio Equipment Workout -“The 20 Minute Solution”

If some of you still have your chain gym membership and you use the cardio machines or you have an elliptical or treadmill at home, or if you are visiting a hotel, here is a good workout to do that is way more effective than “steady-state cardio” and it’s faster. This can be done any piece of equipment.

Note: Level 1-10 is a “perceived level of difficulty” meaning level 1 is super easy for YOU, level 4-6 is moderate and level 10 is your absolute limit.

This is not “what the treadmill or elliptical speed or level is or says” – this is what YOU perceive to be tough for YOUR BODY.

Person A might think that a level 5 for her is running at a speed of 6.7 on the treadmill while person B that is out of shape might think that level 5 for her is simply walking.

Min 0-2 – level 5 (for you)
Min 2-3 – level 6
Min 3-4 – level 7
Min 4-5 – level 8
Min 5-6 – level 9
Min 6-7 – level 6
Min 7-8 – level 7
Min 8-9 – level 8
Min 9-10 – level 9
Min 10-11 – level 6
Min 11-12 – level 7
Min 12-13 – level 8
Min 13-14 – level 9
Min 14-15 – level 6
Min 15-16 – level 7
Min 16-17 – level 8
Min 17-18 – level 9
Min 18-19 – level 10 * this is the all out minute
Min 19-20 – cool down back at level 5

That’s it!  Please let me know if you have any questions!

The Ultimate Team

PS:  Keep this email on file for future use.  If you have any questions please let me know, AND if you want to know how I can help you get in great shape faster than you ever DREAMED call us at 516-551-8900 and get involved with our Training for Warrior Fitness Program! More information can be found at www.tfwhicksville.com  

Mindset Monday: Bad habits are hard to break and good habits are hard to start.

Why you may ask? Because of two little words "Comfort Zone". People are set in their ways and tend to lean towards the familiar. 

If your daily routine is waking up going to work only to return home and watch endless hours of tv while eating a poorly planned meal, that cycle is going to be hard to break. But look on the bright side. You can break that cycle by planning your week ahead. 

Here's my challenge to you. Take Sunday evenings moving forward to plan out your week. What things you need to accomplish, what food you will eat, what workouts you will do, what time you will get to bed, etc. write it down and follow the plan.

Most people have a goal they want to accomplish but they don't have a plan on how to accomplish that goal. This will help you draft a plan to get to that goal. 

Step outside of your comfort zone because that's where you will be challenged to grow and build yourself up Mentally, Physically and Spiritually. As you get stronger and more comfortable with being uncomfortable you will get closer to your goal.

Want to learn how? Take the 8 Week Transformation Challenge at TFW Hicksville starting January 11, 2016. Call 516-937-3740 or apply online at www.tfwhicksville.com. Link in Bio.

‪#‎tfw‬ ‪#‎tfw4life‬ ‪#‎tfwhicksville‬ ‪#‎trainingforwarriors‬ ‪#‎coachmattfw‬ ‪#‎coachJohntfw‬‪#‎coachJameltfw‬ ‪#‎groupfitness‬ ‪#‎instafit‬ ‪#‎hicksville‬ ‪#‎nassaucounty‬ ‪#‎longisland‬‪#‎fitness‬ ‪#‎bodybuilding‬ ‪#‎Weightloss‬ ‪#‎Motivation‬ ‪#‎trainmorefearless‬‪#‎8weekchallenge‬ ‪#‎takethechallenge‬ ‪#‎transformationchallenge‬

Transform your body and mind in 2016! Some cool points to make sure you get the most out of your year

Let this coming year be better than all the others. Vow to do some of the things you've always wanted to do but couldn't find the time.

Call up a forgotten friend. Share a funny story with someone whose spirits are dragging. A good laugh can be very good medicine.

Make a genuine effort to stay in closer touch with family and good friends. The surest way to have a friend is to be one.

Find the time to be kind and thoughtful. Give a compliment. It's sure to give someone a badly needed lift.

Think things through. Forgive an injustice. Listen more. Be kind.

Apologize when you realize you are wrong. An apology never diminishes a person. It elevates him. Don't blow your own horn. If you've done something praiseworthy, someone will notice eventually.

Lighten up. When you feel like blowing your top, ask yourself, "Will it matter in a week from today?" Laugh the loudest when the joke is on you.

Don't discourage a beginner from trying something risky. Nothing ventured means nothing gained. Be optimistic. The can-do spirit is the fuel that makes things go.

Don't abandon your old-fashioned principles. They never go out of style. When courage is needed, ask yourself, "If not me, who? If not now, when?"

Walk tall, and smile more. You'll look 10 years younger.

Don't be afraid to say, "I love you".

Say it again. They are the sweetest words in the world.

And Have a Happy New Year!

Interested in learning how to get in the best shape of your life? Head over to www.TFWHicksville.com for more information and our web special!

Mindset Monday: Knowledge vs. Action by Jamel White

Having the mindset is one thing but putting that mindset into action is another story.

As we close out 2015 and March into 2016 I want to make sure that we are streamlining our efforts to meet and exceed our goals. With New Years Resolution season right around the corner, I want to make sure that, that enthusiasm you have on January 1st carries through to December 31, 2016. 

How do you stay motivated you might ask?... That's a 3 part answer. One part of the answer to that question is joining TFW Hicksville the other part is applying the coaching and nutrition advice of the awesome fitness coaches at TFW Hicksville and the last part you can totally find below. 

I have four questions for you that will change the way you think about accomplishing goals:

Do you have a set of goals you are currently working on?

Do you think those goals are realistic and can be accomplished in the calendar year of 2016?

Do you have a plan in which to accomplish those goals or know someone who can help you strategize?

Do you have your goals and plans written down and do you read your goals and plan of attack first thing in the morning and right before going to bed at night?

If your answer to the above questions are NO, than this post is specifically for you. I encourage you to work on setting some goals, take the time to write out a realistic plan on how to accomplish them or get help from a knowledgeable friend/ coach/ mentor etc. and review that plan morning and night until you have it memorized. 

For most people this information isn't new but for those who are hearing this for the first time, it's one thing to know what to do and it's another to actually do it. 

Success and failure is all based on you're mindset. There is nothing that's impossible if you truly put your mind to it and believe it can be done. Success comes to those who become success conscious. Failure comes to those who indifferently allow themselves to become failure conscious.

 You are the summation of your thoughts, hence the term "misery loves company". If you have negative thoughts about yourself and your life, you will attract negative events and negative people. However, if you have positive thoughts you will attract positive events and positive people. 

I leave you with a quote from Wallace D. Wattles... Say with deep, earnest feeling: "I CAN succeed! All that is possible to anyone is possible to me. I AM successful. I do succeed, for I am full of the Power of Success."

If you'd like to learn more enter your email on the left hand side or checkout our website at www.tfwhicksville.com for more information. 

Coach Jamel

Mind Set Monday by Jamel White

Mindset Monday: 

Hard work is the part of success that you don't see. Many people see the finished product and celebrate that but few often acknowledge the struggle it took to get to the top of the mountain. 

Embrace the struggle and recognize it in others who are also striving for success. Give them the silent wink or head nod or even better yet say something to them to acknowledge the work that has been done and encourage them to continue on the path.

You are more likely to succeed if you surround yourself with successful people. Feel free to tag them in this post to show them love and support and let them know that as they work hard behind the scenes you see them and where they are trying to go....

To our circle, let's finish out 2015 strong and start 2016 even stronger... 


Jamel White

Revolution not Resolution!

Don't settle for a Resolution, commit to a Revolution!

Being in the fitness field we hear the same thing every year.

January 1st! That's when I'll do it. That's when I'll start the daunting process of changing my life, living and eating healthier and going to the dreaded....GYM. *gasp*

How many times have you said this to yourself? How many times have you fallen short of your promise to live a healthier life? Probably more times than you'd like to admit!

The problem doesn't lie with your motivation or knowledge..it's comes from a lack of discipline once the going gets tough. 

It's easy to get fired up and tell your self that you are going to make a change but the average person loses that steam within 48 hours! That's a pretty short lived resolution if you ask me.

Just like fad diets that promise things that can't be delivered, new years resolutions are in the same boat. You didn't get fat and out of shape over night so why do you expect to reverse all those months (even years in some cases) in the shortest time frame possible?

Real fitness, real health takes time. It takes dedication. It takes a whole lot more than what some infomercial can deliver. It takes committing to something that is much bigger than your self with people that are much more inspired than you!

After all, if fitness was easy, every one would have the body they have always wanted but we can clearly see that is not the case! This country is fatter than ever and we need to do something about it!

Every where you look you'll see the promise of crazy metabolic workouts, supplements that will melt fat away or some other absurd claim that is not physically possible. So what is a person to do?

Want the answer? Here it is plain and simple. Commit to a revolution of your own eating and exercising habits.

Revolutions aren't easy and they certainly aren't fast. They take a great amount of time and challenge. But lucky for us, where there is challenge there is CHANGE!

Below is a few Nutrition and lifestyle tips that we came up with to help you out this New Year!

The key to succeeding in anything is being consistent. Consistently going to the gym at least 4 days a week is a good start! Following a proven training program backed by 15 years of results is just icing on the metaphorical cake. 

Another necessary part is slowly changing out foods that you know you shouldn't be eating on a daily basis...I'll say it again..slowly. 

It takes around 21-35 days for a habit to stick. If you are aiming to cut out soda you must be able to stick with it for that time frame before it just becomes habit. The first few weeks are tough but your body and mind adjust after that. Your will also gets stronger allowing for easier habit changes as time goes on. How cool is that?

 Same thing with making healthier choices like using a non starchy veggie as a side for your meal rather than rice, potatoes or anything else that is high in un-nutriative calories. Investing in a program that has a done-for-you meal plan and recipe guide can and will only help out :)

Committing to going to bed earlier and getting 8 hours of sleep is a huge part of this as well and is almost always over looked! Sleep is when your body repairs its self and regenerates stronger. Something you'll need when you're consistently hitting the gym 4 days a week :)

Having a regular sleep cycle will allow you take better control of your schedule to fit in things that your normally didn't have time for...like prepping all your meals for the week so you have no excuse but to eat the delicious healthy meals you made!

These are but a few health tips to help you on your fitness journey this upcoming year. If you'd like to learn more enter your email on the left hand side or check out our website at www.TFWHicksville.com  for more information.

Dedicated to your results,

Coach Mat