The Wednesday Post: Accountability In Action

The Wednesday Post: Accountability In Action

     April is officially ended STRONG STYLE!  

     I just completed another day of Bookending Workouts with Mixed Tape this  morning & Level 1+RHC this evening.  That is on top of having a Judo/Jujutsu night that saw a 10 Minute Run, 50 Push-Ups, 25 Sit-Ups, a lap of Mat Pulls, then the usual picking up bodies & hitting the entire earth with them!  

   On top of that, I even got a little better night sleep last night (always a plus!)

    So, here are the AM & PM Workout Numbers

AM

Workout\: Mixed Tape (30)

Total Workout Time: 35:10 (min/sec)

Average Heart Rate: 133bpm

Maximum Heart Rate: 146bpm

Total Time in Zone: Around 31 Minutes

     
PM

Workout:  Level 1+Red Hot Core

Total Workout Time: 1:05 (hr/min)

Average Heart Rate: 123bpm

Maximum Heart Rate: 154bpm

Total Time in Zone: Around 1 Hour

    I also called in on DDPRadio to chime in (with my witty banter & smooth, melodic voice) on the Accountability Topic with the Doctor of Plankanomics herself, Liz Collins.  

    We also talked about being accountable to yourself and different ways that can be done.. One of the best ways to do it is what you are seeing right now.  Putting your story out there for people to see.  Not only does it make you feel more  accountable for what you do, it also inspires untold numbers of people.  You don't have  to be spectacular to inspire people.  All you have to be is yourself (faults, stumbles & all).When people see you going through the same things they may be and willing to find a way through it, it makes a huge impact!

    Being Accountable also brings people together from thousands of miles away.  Case in Point: Mark Furniss & September Radecki.  The link I included with Mark goes into a lot more detail on their Journey into Accountability!

   Well, time to get that nights rest to be ready to start May even stronger!    

#OwnThisDay..... OWN YOUR LIFE!

   Travis "ZenTwister" Roberts

The Tuesday Blog: Book-Ending Workouts

The Tuesday Blog:  Book-Ending Workouts

    My Tuesday Challenge I set out for myself is competed inn Beast Mode Style!

    This morning, I rolled out of bed and hit the mat for an AM of Mixed Tape Goodness.  Here are the AM numbers:

Workout\: Mixed Tape (29)

Total Workout Time: 35:20 (min/sec)

Average Heart Rate: 132bpm

Maximum Heart Rate: 144bpm

Total Time in Zone: Around 29 Minutes

    The workout was a good start for the day!  The challenge was that I didn't sleep particularly well the night before.... which is not a good thing when you are Business Tech Support and your Help Desk decides today is good day to throw a new IP3 Phone System into the  mix!  

    After getting home, getting supper taken care of for my wife & son, then taking about a hour of Medication, it was time to hit the PM side  of this Bookend Challenge with Level 1 + Red Hot Core!  Here are the PM numbers:

Workout:  Level 1+Red Hot Core

Total Workout Time: 1:06 (hr/min

Average Heart Rate: 122bpm

Maximum Heart Rate: 155bpm

Total Time in Zone: Around 1 Hour

     Tomorrow is a Judo/Jujutsu Day, which brings a new angle into Ending April Strong.  Plus, don't forget there's  DDP Radio, which I see Robert has labelled "Being Accountable".

    So, to learn from how I felt today, now I'm going to bed to rest up for tomorrow.   You may even here my silky smooth voice on encouraging everyone to....

#OwnThisDay ..... OWN YOUR LIFE!

Travis "ZenTwister" Roberts 

   

The Monday Post: Ending April Strong/Starting May Stronger

The Monday Post: Ending April Strong/Starting May Stronger

    The Last Monday of April is in the Books in Strong Form! OSSA!

      So today, in an effort to both end the day Strong & make up for not going to the Dojo due to my son's Orchestra Concert, I did Day 28 of Mixed Tape and the Level 1 Workout back to back.   The numbers today reflect the two combined workouts

.

Workout: Level 1 + Mixed Tape (28)
Total Workout Time: 1:30;24(hr/min/sec)
Average Heart Rate: 125bpm  
Maximum Heart Rate: 149bpm 
Time in the Zone: Around 1:26 (hr/min).

     Tomorrow's challenge is to spread this out a bit & add a bit more.  Therefore, the plan is to get up tomorrow morning, do Mixed Tape before anything else, then shower & go to work.  This will give me more time in the evening to put in a Level 1 workout & add in something like Red Hot Core!  

      Technically, April ends on Wednesday.  However, for the purpose of this week's challenge, this has become not just ending April Strong, but starting May Stronger.... which is appropriate, since Thursday (May 1st) is still the plan to officially submit for the DDP Yoga Certification Program.

    I hope all of you out there are looking for ways to step it up and push just a little bit further!  I know its something you can look back on with a smile when you see the results!

Until tomorrow....

#Own This Day ... On Your Life!

Travis "ZenTwister" Roberts

The Sunday Post: Ending the Month Strong

The Sunday Post: Ending the Month Strong

     We are on the cusps of the end of April! With everything that happened this month, the only thing left to do is to make sure that EXPLODE out of April strong!  That means cranking up the workouts & hitting Mixed Tape and Level 1 every day  this week!

    To catch you up on this weekend, here are the Workout Numbers:

Workout: Mixed Tape (25)                     Workout: Level 1
Total Workout Time: 35:18(min/sec)    Total Workout Time: 55:05(min/sec)
Average Heart Rate: 126bpm               Average Heart Rate: 124bpm      
Maximum Heart Rate: 152bpm             Maximum Heart Rate: 145bpm
Time in the Zone: Around 33 Minutes   Time in the Zone: Around 53 Minutes

Workout: Mixed Tape (26)
Total Workout Time: 35:15(min/sec)
Average Heart Rate: 125bpm  
Maximum Heart Rate: 149bpm 
Time in the Zone: Around 32 Minutes

Workout: Mixed Tape (27)                     Workout: Level 1
Total Workout Time: 35:17(min/sec)    Total Workout Time: 52:05(min/sec)
Average Heart Rate: 127bpm               Average Heart Rate: 124bpm      
Maximum Heart Rate: 146bpm             Maximum Heart Rate: 145bpm
Time in the Zone: Around 33 Minutes   Time in the Zone: Around 450 Minutes

   This was my weekend to work, so Saturday was spent sitting/standing at my desk, fielding weekend Business Calls and working on my other Certification material for SCTE.

   I'm also getting more & more people coming up to me asking about what sort of diet/exercise program I'm on.  The most recent was at church this morning.  This is what makes me all the more excited to ramp up on the DDP Yoga Certification!

    Now, in interest of Full Disclosure... I have not put my $$$ to the program yet.  The only thing that is holding me back at this point is having that little extra money buffer.  

    My wife, who works at the same place I do (only in Residential Support Part-Time), decided that she needs to quit and put her energy more towards her Jewelry Making business (Wynter Creations).  She does excellent work, but it has not been a big revenue drawing venture at this point.  She has recently picked up some commissioned work, which has really started to draw a lot of attention.  However, since that still is not quite the same as having the regular paycheck, it does put some fear of the future in there.  

  This would be where taking my own advise comes into play.  As I keep saying: I can't change yesterday & I can't foresee the future.  I can only control Today.  However, I also believe in controlling where I throw myself.  That is why I'm going to wait until this Thursday to submit for my Certification Materials.  

   On a similar note:  Congratulations go out to Mike "The Maestro" Stroeh, who was just announced by the Yoga Doc as the newest Certified DDP Yoga Instructor!  I am thrilled to say that I got to help with his Level 1 Certification, bringing some of that Midwestern Energy to the mix!  

   The Challenge this week I put to all of you is this:  Find your way to end April on a Strong Note!  Let me know what you can do to take it to the next level every day this week.   It doesn't have to be big or spectacular, but it should push yourself just enough out of your Comfort Zone to give you that thrill that you are stepping up & getting stronger!

   By pushing just a little bit further & going that extra step this week, you will.....


#OwnThisDay

Travis "ZenTwister" Roberts

      

The Thursday Post: Short Post

The Thursday Post: Short Post

     I'm going to make this quick today because there was a lot going on today and this is later getting out than I want.  

    Among the "a lot" that went on today, we had a Kids Judo night (where I'm sure some of you have seen my Facebook Videos on tonight's Randori.  If you haven't, here is my son (Morgan.. he's the taller of the two):

Then, of course, there was a lot of DDP Yoga Workout Goodness today (both Mixed Tape & Level 1)!

Here are the numbers:

Workout: Mixed Tape (24)                     Workout: Level 1
Total Workout Time: 35:37(min/sec)   Total Workout Time: 51:45(min/sec)
Average Heart Rate: 128bpm               Average Heart Rate: 124bpm 
Maximum Heart Rate: 148bpm             Maximum Heart Rate: 145bpm
Time in the Zone: Around 33 Minutes   Time in the Zone: Around 47 Minute

    That's the score for the day.  Tomorrow will be a bit more to think about to kick off the weekend!

    When the next time we meet, remember to....

#OwnThisDay

Travis "ZenTwister" Roberts

The Wednesday Post: Forgiveness

The Wednesday Post: Forgiveness

     It is hard to believe that April is almost over!  At least (looking around to see if its safe to say this), Spring is finally here to stay for awhile!

   Today was a Jujutsu/Judo Day at the Dakota Budokan.  Today, I lost both of my Randori Matches at the end.... this time.  It was another form of Ukemi, where you learn to Fall with Control, then get back up again to fight.  You don't worry about the fact you fell here.  You focus on getting up and figuring out how to stay on your feet.  

   This will take falling down several times.  However, the more it happens, the better you are in standing up and keeping your posture.

    After Training at the Dojo, it was time for DDP Radio, where we talked about Forgivness!  You may have even heard me talk about Forgiveness for yourself through Owning This Day!

   Then, of course, it was time for another sweet round of Mixed Tape!  Here are the numbers:]

Workout: Mixed Tape (23)                   
Total Workout Time: 35:09(min/sec)                  
Average Heart Rate: 127bpm                    
Maximum Heart Rate: 152bpm              
Time in the Zone: Around 31 Minutes    

     Like I said on the show tonight, this whole thing (whether you're talking about your DDP Yoga Journey or Life  in general) is a Marathon, not a Sprint.  There will be times along this race where you fall down.  This doesn't mean you stop the race.  The only First Place you earn is  the one in yourself by continuing to Move Forward! 

    I'll say it a thousand times, if I need to.  You can't go back and fix yesterday.  You also can't freeze yourself up fearing what will happen tomorrow.  You can control Today.

   If you keep your focus on controlling Today, you will.....

#OwnThisDay..... and Own Your Life!

Travis "ZenTwister" Roberts

The Tuesday Post: Springing after a Long Weekend

The Tuesday Post: Springing after a Long Weekend

    I'm back from a long Easter Weekend!  Hope everyone enjoyed wonderful weather and time with family like we did!

   Time with Family did not mean getting away from doing the Workouts.  Here is a rundown of the Numbers, by day:

Saturday:

Workout: Mixed Tape (19)                   
Total Workout Time: 35:12(min/sec)                  
Average Heart Rate: 123bpm                    
Maximum Heart Rate: 142bpm              
Time in the Zone: Around 33 Minutes      

Sunday:   

Workout: Mixed Tape (20)                     Workout: Level 1
Total Workout Time: 35:10(min/sec)   Total Workout Time: 58:15(min/sec)
Average Heart Rate: 124bpm               Average Heart Rate: 132bpm 
Maximum Heart Rate: 144bpm             Maximum Heart Rate: 150bpm
Time in the Zone: Around 33 Minutes   Time in the Zone: Around 57 Minute

Monday:

Workout: Mixed Tape (21)                   
Total Workout Time: 35:15(min/sec)                  
Average Heart Rate: 124bpm                    
Maximum Heart Rate: 146bpm              Time in the Zone: Around 32 Minutes      

Tuesday

Workout: Mixed Tape (22)                   
Total Workout Time: 35:08(min/sec)                  
Average Heart Rate: 119bpm                    
Maximum Heart Rate: 140bpm              
Time in the Zone: Around 31 Minutes      

   I'm going to save the waxing philosophical until tomorrow (after DDP Radio, which sounds like a good one!) 

   Time for bed and getting ready for a new tomorrow & a new chance to....

#OwnThisDay

Travis "ZenTwister" Roberts

    

The Friday Post: Good Friday

The Friday Post: Good Friday

   I'm not feeling overly verbose today.  Not that today is Bad or Good (even being referred to as "Good Friday").... it just is.  

    However, I saw this today and found it very appropriate to the Own This Day Movement:

 
    Of course, did the Mixed Tape workout after work today. Here are the Numbers:

Workout: Mixed Tape (18)                   
Total Workout Time: 35:20                   
Average Heart Rate: 123bpm                       
Maximum Heart Rate: 139bpm               
Time in the Zone: Around 32 Minutes        

     I'm getting ready to head down to Des Moines, IA with my family to spend Easter Weekend with my In-Laws.  The good news is, there's a Whole Foods and a Trader Joe's there.  If I have time this weekend, I'm going to shoot to hitting one of those store.

    That being said.. there will be no Saturday or Sunday Post.  I will be keeping up with the Workouts this weekend, but the Food Plan may change a bit.  Its always good to look ahead in situations like this for two reasons:

1. It allows you make yourself extra aware of  possibilities and how you can adapt.
2. If you do fall down from how you normally eat, you can forgive yourself, get back up and recover when you get home.

     The second part of this is important!  Too many times, I see people have a bad day that drags them down and turns into a bad week, month, etc.  Which refers right back to my opening statement (see above). 

    If When you can fall down & get back up stronger than you were before, you will.....


#OwnThisDay

Travis "ZenTwister" Roberts 

The Thursday Post: Perseverance & Patience

The Thursday Post:  Perseverance & Patience

     We are already over halfway through April.  We are still getting snow here in the Dakotas!  Fortunately, its warm enough where its not lasting long.  Still, as I have stated on Facebook..... 

April Showers are not supposed to be White & FLUFFY !

(Breathe.... deep breath in... let it out... go into Safety Zone..... there you go!)

  

    Anywho... it was another Kids Judo/Karate Night, followed by another Mixed Tape.  Here are the Numbers!

 
Workout: Mixed Tape (17)                   
Total Workout Time: 35:17                   
Average Heart Rate: 126bpm                       
Maximum Heart Rate: 147bpm               
Time in the Zone: Around 33 Minutes        

     As I've stated in previous Postings, I am an Involved Dad when it comes to my son's Martial Arts training.  Its not enough that I have Morgan practice Judo & Karate, I put a Gi on and train with him!

     I do this for a few reasons.  First & Foremost, I get a firsthand experience in guiding my son in something that I've done for most of my adult life.  I also encourage him to train where I never got the opportunity at his age.

     I also do this to improve myself.  As Dallas has shown, there's no better way to improve what you do than to help other people get better, as well.  In my case, I get to re-work my basic skills and revisit the finer lessons that I missed when I first started.

     It also shows, over and over again, a simple lesson on Perseverance & Patience.  

     Case in point:  Tonight's Class was Morgan (a 12-year old Yellow Belt) and 3 White Belts (ages 9, 4 & 3).  The 9 year old is closest to Morgan's size and is also a fairly good wrestler.  So Morgan & Ethan were doing Randori (Judo Sparring).  Ethan is a high energy kid and jumps around a lot.  He kept his distance with Morgan and countered a lot of his throw attempts, all while jumping around (which got him a bit frustrated). When I start giving him pointers, he would  say "I can't" (which anyone in a dojo will tell you how far that will fly).  

    I calmly encouraged Morgan, telling him "Instead of telling me the reasons you can't,  find the ways that you can."  Eventually, Morgan found his opening, threw Ethan into an Ippon (perfect throw) and winning the match.  He did this on two different occasions, but it wasn't an immediate thing.  It took the Perseverance of getting through what seems to be the hard stuff & the Patience to find the opportunity he needed to make the throw work.

    We can say the same thing when it comes to our Journey in DDP Yoga.  There are a lot of aspects (Certain Workouts or Positions, sticking with the Nutrition Plan, etc) that sometimes seems impossible at times.  However, if you Persevere and have the Patience enough to find the answer, then/... before you know it, things start turning the right way. 

    It has been said before, but it bears repeating: This is not a Sprint, but a Marathon.  Its not about the end goal, but the journey you take to get there.

    If you Persevere and have the Patience to find your opening, then you will....

#OwnThisDay

Travis "ZenTwister" Roberts 

The Wednesday Post: Inspiration

The Wednesday Post:  Inspiration

     So, we've made it over another Hump Day!  Sometimes, the little things you do help inspire people to go to great places!

     First, since there wasn't a Tuesday Post as Taxing of a day yesterday was (all puns included, because I'm punny like that!), here are the numbers for Day 15 & 16:


Workout: Mixed Tape (15)                    Workout: Mixed Tape (16)
Total Workout Time: 35:15                    Total Workout Time: 35:20
Average Heart Rate: 124bpm                        Average Heart Rate: 126bpm
Maximum Heart Rate: 144bpm                Maximum Heart Rate: 147bpm
Time in the Zone: Around 33 Minutes        Time in the Zone: Around 34 Minute

    So, I got a message from Christina Russell, one half of the Hardcore Sisters (the co-winners of January's DDP Yoga Challenge) saying that I needed to check my mail.  When I did, I found a great little bit of inspiration from her in the form of a fridge magnet.  On it read the following:

 

    This shows that Inspiration doesn't have  to be a big thing to move you.  All it takes is to reach out and take notice!  You may not think other people are watching, but believe me... they are!  A moment of positive action can spark a lifetime of achievement!  DDP takes time out of his day to reach out to people personally.  This is not just a product for him, its a way of life!

     Take a moment to be the Inspiration for someone, and you will.....


#OwnThisDay

Travis "ZenTwister" Roberts

The Monday Post: Zanshin

The Monday Post: Zanshin

 

     Another Monday..... kicked in the face! OSSA!

     Today was an active day all around strong day!  Work-wise, there are new challenges to get certified as a Business Class Service Specialist.  Just like DDP Yoga Certification, it takes what I do every day to the next level & makes me engage that much more!

     Today was also a Judo/Karate Day, non-stop Groundwork & Throws, Kata & Bunkai.  Of course, it was finished off by another Mixed Tape Workout.  Here are the Workout Numbers

Workout: Mixed Tape (14)
Total Workout Time: 35:18
Average Heart Rate: 121bpm
Maximum Heart Rate: 142bpm
Time in the Zone: Around 34 Minutes
  
      In several Dojos, you will hear the term "Zanshin".  There are different translations depending on the Dojo.  However, in general, Zanshin typically refers to the amount of spirit being used in a technique.  

     DDP Yoga's version of Zanshine is "Tone & Attitude".  Simply put, how much energy are you going to put into your workout... or to your day, for that matter?  You can either decide that Monday's a drag and its the low part of your week.  Or, you can decide that Monday is the blast-off point to your Space Shuttle to the best week you can put out!  

    Decide to put some Zanshin into today, and you will....

#OwnThisDay

Travis "ZenTwister" Roberts

The Sunday Post: A Day of Rest?

The Sunday Post: A Day of Rest?

     In answer to the question above, it depends on what you consider "Rest". 

     I define "Rest" as a time for gauging where you are at and making an adjustment.  

     Sometimes, "Rest" is letting your body recover because you're injured or sick.  

     

     Other times, "Rest" is just breaking from the normal grind and taking care of stuff you don't have a chance to during your normal week.  In either situation, "Rest" is taking that moment to make sure that you are not burnt out.  Even on "Rest" days, whether I'm sick or whatever the case is, I am doing something to keep myself limber, flexible & ready for the next Balls-Out, Pedal-Down Hardcore Day! 

     As I wrote in today's Own This Day Movement discussion,"the great thing about DDP Yoga is that you can work around whatever injuries you have.  At the same time, whether its a bad cold or an overworked  or sprained muscle, your body does need time to heal.  The point is to know how far you can stretch before you hit "that point", sick or healthy."

    "This doesn't mean you stop trying.  This means that you find that point where it starts to get uncomfortable, then breathe into it & relax."

   As for today, today was only my Day of Rest in the fact that I wasn't at work.  I had a great time with Mike & Kim Stroeh in getting Mike's Level 1 Certification Video going at the Dojo.  We definitely brought the Tone & Attitude today!

   Of course, I also did my Mixed Tape workout this evening.  As always, here are the Workout Numbers:

 Workout: Level 1                                    Workout: Mixed Tape (13)'
 Total Working Time: 58:05(min/sec)       Total Working Time: 35:20(min/sec)
Average Heart Rate: 124bpm                Average Heart Rate: 128bpm
Maximum Heart Rate: 156bpm              Maximum Heart Rate: 146bpm
Total Time In Zone: Around 54 minutes    Total Time In Zone: Around 34 minutes

   To finish this off (as previously mentioned in the Group Posting)
   "Today, no matter where you are at, find the point of slightly uncomfortable, then Own That Moment and see what you can do to improve.  Its not going to be immediate.  It may take a long time.  But even Small Steps will get you to the top of the Mountain to....."
 
#OwnThisDay

Travis "ZenTwister" Roberts

The Saturday Post: Springing into Saturday

The Saturday Post: Springing into Saturday

     Spring has finally decided to arrive in South Dakota! As such, I really sprang headlong into working out today!

     This morning was a Level 1 workout in preparation of taping the Level 1 workout with Mike Stroeh tomorrow at the Dakota Budokan Dojo.  Speaking of the Dojo, it was then off to our 3 1/2 hour Judo/Jujutsu session (Adults & Kids) with Morgan.  The day ended with another Mixed Tape workout, followed by some extra Twisting Triangle to hold up my part of the Saturday Challenge with the Own This Day Movement group.

 Here are the Workout Numbers for the Day:

 

\Workout: Level 1                                    Workout: Mixed Tape (12)'
 Total Working Time: 1:01(hr/min)          Total Working Time: 35:18(min/sec)
Average Heart Rate: 122bpm                Average Heart Rate: 125bpm
Maximum Heart Rate: 144bpm              Maximum Heart Rate: 209bpm (which I think is a False Reading)
Total Time In Zone: Around 54 minutes    Total Time In Zone: Around 33 minutes

    Time to sleep!  Tomorrow is another day to.....

 

 

#OwnThisDay