Tuesday, January 26, 2010
The Breck Workout!
y wife and I got to spend some quality time together in beautiful Breckenridge, CO over the weekend. I thought of this workout while I was there so that is why it is called the Breck workout. Now there are 4 exercises: 1) puch-ups, 2) reverse plank knee tuck, 3) crab toe touchers, 4) stomp kicks. Each exercise will flow right into the next continuous for 5 minutes. You will do 4 rounds, 5 minutes each, with 30 second rest after each round. Round 1 you will do 5 reps each exercise, round 2 you will do 10 reps, round 3 you will do 15 reps, round 4 you will do 20 reps for a total of a 20 minute workout. Find more about nutrition, cooking, and healthy lifestyles at NourishFamilyFoodandFitness.com. Find Nourish also on Facebook and Twitter! For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
30 Nutritional Tips Part 2
his is the continuation of the 30 Nutritional Tips Part 2. Find more about nutrition, cooking, and healthy lifestyles at NourishFamilyFoodandFitness.com. Find Nourish also on Facebook and Twitter! For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
My candy shop!
Let me show you my candy store. When you travel a lot, you don't find to many hotel having a great fitness gyms. I found one that had two really cool machine. Find more about nutrition, cooking, and healthy lifestyles at NourishFamilyFoodandFitness.com. Find Nourish also on Facebook and Twitter! For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
Mediterranean Bagel!
Mediterranean Chicken Salad on a Bagel! This bagel is a great combination of whole grain and lean protein with an abundance of nourishing vegetables. Packed with flavor, you'll gain a new perspective about the simplicity of eating healthy! Find more about nutrition, cooking, and healthy lifestyles at NourishFamilyFoodandFitness.com. Find Nourish also on Facebook and Twitter! For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
What are you doing to up your game??
What are you doing to up your game? Stop with all of the excuses and start taking Massive Action. For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
Momentum is your best friend!
MOMENTUM is your best friend going into the new year and decade. What goals are you setting for success. For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
The TRANSformation Prize?
The winner of the 90 Day TRANSformation Fitness Challenge will get some new fitness apparel form our very own DARA Gear catalog. CHeck out the video for more info.
Twist on PB & J Snacks!
Check out our new twist on the classic PB & J. For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
Thursday, January 21, 2010
Champions are Driven!
Champions are Driven!
Champions are driven to succeed and achieve excellence.
Becoming a Black Belt Champion is a daily process of learning, training, thinking and living a positive and productive life.
Taking action everyday to become a better person and to lead a better life. It’s all about being your best and always striving to get better.
The journey to Black Belt and in Life is an exciting and enjoyable step by step process of self discovery and self development.
It’s not about the belt, it’s the achievement and what the belt represents. It represents living by a higher standard and striving for excellence in everything you do, in the dojo, in your personal and professional life as well.
Champions are driven to succeed and achieve excellence.
Becoming a Black Belt Champion is a daily process of learning, training, thinking and living a positive and productive life.
Taking action everyday to become a better person and to lead a better life. It’s all about being your best and always striving to get better.
The journey to Black Belt and in Life is an exciting and enjoyable step by step process of self discovery and self development.
It’s not about the belt, it’s the achievement and what the belt represents. It represents living by a higher standard and striving for excellence in everything you do, in the dojo, in your personal and professional life as well.
Wednesday, January 13, 2010
Our Night of Drinking! Episode 24
This is how we drink every night!! For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
Interview with Margie Balthis
A 62 year old lady (Margie Balthis) testing for her first degree Black Belt in April at Tran's Martial Arts & Kickboxing Center, INC. For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
30 Nutritional Tips Part 1
Here is 30 nutritional tips you need to do everyday to be TRANSformed. For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
Master Tran's Muay Thai Seminar Syracuse, NY
Master Tran's teaching his Muay Thai seminar at the LaVallee's USA BCC Syracuse, NY area. For more info, please contact Master Tran at 303-776-1887 or emil me at htran@trans-mafc.com. Please follow me on Facebook, & Twitter. You can also subscribe to my MasterHTtran YouTube channel and The TRANSformation Coach PodCast.
Hug That Baby Kettlebell Workout 1
For this workout you will need kettlebells, dumbbells or even a milk carton. To Live With Faith, Passion & Purpose,
Your PHD does not have to cost you a Penny!
A lot of people are going back to school these days because of the economy and lost of jobs. Let me help you to get a PHD for free. To Live With Faith, Passion & Purpose,
Learn to operate on NET Time!!
A lot of people ask me how I can juggle so many things at one time or how do I find time to do it all. I learn to operate on NET Time. Watch the video. To Live With Faith, Passion & Purpose,
Recognize your CIA's in Life!
CIA -Critical Impact Area! During your TRANSformation challenge, learn to recognize what area that you are lacking on and improve it. I call that CIA! To Live With Faith, Passion & Purpose,
PSD - Kindlel, wireless device
One of my goal this year is to read one book a week which is 52 books a year. WOW! This is a hairy goal but I know it can be done. One tool to help me is called the Kindle which is a wireless reading device. To Live With Faith, Passion & Purpose,
Champions have Confidence!
Champions have Confidence!
The key to developing confidence is preparation.
In the Martial Arts, the more you practice and train, the more confident you become in
your skills. The more confident you are, the better you feel and the better you perform.
Champions have confidence, and that gives them greater strength and fortitude
to take aggressive action towards all of their dreams and goals.
Quite often, when you gain confidence in one area of life, it shows up in other areas as well.
The key to developing confidence is preparation.
In the Martial Arts, the more you practice and train, the more confident you become in
your skills. The more confident you are, the better you feel and the better you perform.
Champions have confidence, and that gives them greater strength and fortitude
to take aggressive action towards all of their dreams and goals.
Quite often, when you gain confidence in one area of life, it shows up in other areas as well.
Tuesday, January 5, 2010
The 1,000 Rep Workout
1,000 Rep Workout!!!! It's a great way to bring the New Year and New Decade!
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)
8) 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!!!!!!!
To Live With Faith, Passion & Purpose,
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)
8) 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!!!!!!!
To Live With Faith, Passion & Purpose,
Monday, January 4, 2010
Time to Re-Charge your Batteries!!!
Don't for get to re-charge your batteries otherwise you will feel stress!
Pool Workout
When you are at a pool, make it into a fun workout.
20 minute workout
1) sprint across the pool and back
2) back rows (10 reps)
3) dips (10 reps)
4) push-ups (10 reps)
5) sit-ups (10 reps)
6) pop-ups (10 reps)
20 minute workout
1) sprint across the pool and back
2) back rows (10 reps)
3) dips (10 reps)
4) push-ups (10 reps)
5) sit-ups (10 reps)
6) pop-ups (10 reps)
Solamar Workout
Solamar Workout
1) in/out jump squats
2) walkout into pike push ups
3) climbers
4) jumping lunges
20 minute workout
4 intervals at 5 minute each
30 second rest after each 5 minute interval
1) in/out jump squats
2) walkout into pike push ups
3) climbers
4) jumping lunges
20 minute workout
4 intervals at 5 minute each
30 second rest after each 5 minute interval
The TRANSformation 90 Day Fitness Challenge
his is the first ever Facebook/Social Media Fitness Challenge
"I am committed to making 2010 my best year ever, and I strongly encourage you to do the same. We all deserve to live a life of abundant health, happiness and prosperity but it is our responsibility to CREATE the life WE DESIRE!"
Starting Date is Today January 1st, - March 31, 2010.
Registration deadline is no later then 17th of January
Rules:
1) You must become a fan of The TRANSformation Coach on Facebook. If you like, you can follow me on Twitter at MasterTran
2) You also must subscribe to my free I Tunes/PodCast under The TRANSformation Coach
3) You must commit to working out 6 days a week with one rest day.
4) 3 of your workout days, you must be doing my weekly workout that I will be posting on I Tunes/PodCast. The other 3 days you can do whatever workout you want.
5) You must log your workout daily onto my wall at The TRANSformation Coach fan page. Please say what kind of a workout you did, what time, and a little comment.
5) You must commit to be listening to something positive or reading something positive 6 days a week.
6) 3 of the days must listen to my 5 minute I Tunes audio PodCast about the topic about of "A Champion In You." I recommend you listen to it right before you workout so it will inspire you do do your best. Download it to your mp3 player and listen to it while you walk or run.
7) Must post your before picture on The TRANSformation Coach wall. It must be posted by no later than January 17th, 2010.
8) You must register to be able to win the PRIZE!!! Go to the "discussions" tab at he top of The TRANSformation Coach fan page and then go to register Here and follow the directions. Remember the registration deadline is no later then January 17th.
9) I will tell you the prize here in a couple of days. I am putting together the package.
10 ) How do you win?
A) You must summit a letter of testimony on your TRANSformation journey!!!
B) You must follow all the rules that I have laid out
C) You must provide me your before and after picture
D) I will pick the one winner from the Male and Female
I am honor to be your Life Coach for the next 90 days:
1) I will give you a daily count down from the 90 day fitness challenge
2) I will give you weekly tips on health, fitness nutrition and PSD
3) I will give you some tools
To Live With Faith, Passion & Purpose,
"I am committed to making 2010 my best year ever, and I strongly encourage you to do the same. We all deserve to live a life of abundant health, happiness and prosperity but it is our responsibility to CREATE the life WE DESIRE!"
Starting Date is Today January 1st, - March 31, 2010.
Registration deadline is no later then 17th of January
Rules:
1) You must become a fan of The TRANSformation Coach on Facebook. If you like, you can follow me on Twitter at MasterTran
2) You also must subscribe to my free I Tunes/PodCast under The TRANSformation Coach
3) You must commit to working out 6 days a week with one rest day.
4) 3 of your workout days, you must be doing my weekly workout that I will be posting on I Tunes/PodCast. The other 3 days you can do whatever workout you want.
5) You must log your workout daily onto my wall at The TRANSformation Coach fan page. Please say what kind of a workout you did, what time, and a little comment.
5) You must commit to be listening to something positive or reading something positive 6 days a week.
6) 3 of the days must listen to my 5 minute I Tunes audio PodCast about the topic about of "A Champion In You." I recommend you listen to it right before you workout so it will inspire you do do your best. Download it to your mp3 player and listen to it while you walk or run.
7) Must post your before picture on The TRANSformation Coach wall. It must be posted by no later than January 17th, 2010.
8) You must register to be able to win the PRIZE!!! Go to the "discussions" tab at he top of The TRANSformation Coach fan page and then go to register Here and follow the directions. Remember the registration deadline is no later then January 17th.
9) I will tell you the prize here in a couple of days. I am putting together the package.
10 ) How do you win?
A) You must summit a letter of testimony on your TRANSformation journey!!!
B) You must follow all the rules that I have laid out
C) You must provide me your before and after picture
D) I will pick the one winner from the Male and Female
I am honor to be your Life Coach for the next 90 days:
1) I will give you a daily count down from the 90 day fitness challenge
2) I will give you weekly tips on health, fitness nutrition and PSD
3) I will give you some tools
To Live With Faith, Passion & Purpose,
I Am A Champion Creed
This is the creed that I have adopted for 2010!
I will conquer what has never been conquered. Defeat will not be in my creed. I will believe where all those before me have doubted. I will always endeavor to uphold the prestige, honor and respect of my team. I have trained my mind and now my body will follow!
WHO AM I? ….
I AM A CHAMPION!!!
I will acknowledge the fact that I am an elite warrior who arrives at the cutting edge of battle by any means at my disposal. I accept the fact that my team expects me to move further, faster and fight harder than our opponents. Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be. One hundred percent and more
WHO AM I? ….
I AM A CHAMPION!!!
I will conquer what has never been conquered. Defeat will not be in my creed. I will believe where all those before me have doubted. I will always endeavor to uphold the prestige, honor and respect of my team. I have trained my mind and now my body will follow!
WHO AM I? ….
I AM A CHAMPION!!!
I will acknowledge the fact that I am an elite warrior who arrives at the cutting edge of battle by any means at my disposal. I accept the fact that my team expects me to move further, faster and fight harder than our opponents. Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be. One hundred percent and more
WHO AM I? ….
I AM A CHAMPION!!!
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