domingo rogers » 100 Days To Dynamically…

The 4-Hour Workweek – Beginning the Journey

Domingo — Wed, 06 Jan 2010 05:23:38 +0000

One of my gifts this Christmas was the book, The 4-Hour Workweek, which my Na-Na gave to me. I began reading the book the next day and am on Chapter 9 currently. I realized while we were on our “vacation” (I’ll explain my sarcasm in a moment) up in Michigan, that I needed to start doing the work that is outlined by the author Tim Ferriss. I realized that I need to ask myself the hard questions, be brutally honest with my answers and make changes to achieve the life that I want and that I want to provide my family. So begins my introspective and journey.

Definitions and Acronyms for me to remember:

NR = New Rich

DEAL & DELA

D for Definition

E for Elimination

A for Automation

L for Liberation

W4W = Work for work’s sake

Dysphoria is the direct opposite of Euphoria

Eustress is a term coined by endocrinologist Hans Selye which is defined in the model of Richard Lazarus (1974) as stress that is healthy, or gives one a feeling of fulfillment or other positive feelings. Eustress is a process of exploring potential gains. (http://en.wikipedia.org/wiki/Eustress)

Key thoughts for me to remember that strike a cord with me:

D: To retire early or young.

NR: To distribute recovery periods and adventures (mini-retirements) throughout life on a regular basis and recognize that inactivity is not the goal. Doing that which excites you is. (Ferriss 22)

D: To make a ton of money.

NR: To make a ton of money with specific reasons and defined dreams to chase, timelines and steps included. What are you working for? (Ferriss 23) For many years this had been my focus to simple make a ton of money. Now though, because of personal and spiritual changes that have gone on in my life, my focus is still to make a ton of money but it is to accomplish specific goals in the area of giving, starting charities or non-profit organizations and pursue activities alone, with my wife and with our kids that we haven’t and can’t do now.

D: To have freedom from doing that which you dislike.

NR: To have the freedom from doing that which you dislike, but also the freedom and resolve to pursue your dreams without reverting to work for work’s sake… (Ferriss 23 and 24)

Money is multiplied in practical value depending on the number of W’s you control in your life: what you do, when you do it, where you do it, and with whom you do it. (Ferriss 24) This is the freedom multiplier!

Let the hard questions begin!

2. How has doing what you “should” resulted in subpar experiences or regret for not having done something else? (Ferris 37) My attending college immediately after graduating high school and attending the college that I felt my parents wanted me to attend has been something I have definitely had regretted. I do have to admit though if it had not been for me to attend where I did, I would now be married to my wonderful wife and we wouldn’t have our awesome inspiring kids.

3. Look at what you’re currently doing and ask yourself, “What would happen if I did the opposite of the people around me? What will I sacrifice if I continue on this track for 5, 10, or 20 years? (Ferriss 37) This is a hard question. I am in some ways already doing the opposite of what the people around me are doing, though I know I can do more. I have already proven to myself that I can have a professional career while only having attended one year of college. Do I want to ever get a college degree? Defiantly, but on my terms and where I want to attend!

At the age of twenty I had already gotten married to a woman with two children. At age twenty-one we had three children. In the process of fighting against current of what others do I have been all of the following: Call Center Representative (four times), truck driver, pizza delivery professional, electronics store stock person and sales person, part of a mall cleaning crew, retail associate at two different clothing stores, insurance sales person for three different companies, an outside sales professional at one computer support company, a Regional Account Manager, an Inside Sales Professional twice, and have joined and quit two MLM companies.

I have been on the verge of ending my marriage more than I like to admit. I have dealt with suicidal thoughts. Overcoming a particular destructive addictive behavior is a daily fight for me.

“What would happen if I did the opposite of the people around me?” When I do it against God’s principles it destroys me and those around me. When I do it and I am aligned with God’s principles, I am more blessed than I know how to express!

“What will I sacrifice if I continue on this track for 5, 10, or 20 years?” If I were to sacrifice and fight against God’s will and principles I would be miserable. If I continue to only trust marginally in God and His will and not continue to fight the current of mediocrity I too will be miserable.

So, why the sarcasm for “vacation” at the very beginning of this post? Simply for the fact that over this next year I am going to strive to enjoy my vacations with as little drama as possible from outside forces – Here’s to the beginning of an awesome year!

The 4-Hour Workweek – Beginning the Journey is a post from: domingo rogers

100DTD Challenge (Physical Day 4)

Domingo — Thu, 17 Sep 2009 03:14:55 +0000

Tang Soo Do

Regular width Push-ups: 3 Sets of push-ups (8, 7, 6)

In tonight’s two, 1 hour classes, we concentrated on stances, blocks, and perfecting the power of our kicks. We also worked on forms and Master Marsh really stressed how important the basics are. It really hit home how simply the practice of many of the fundamentals of Tang Soo Do can be practiced in small ways at the office, home, and school for myself and for the boys.

I’m really looking forward to improving in Tang Soo Do and other sports as I get ripped and build muscle and developing explosive power!

100DTD Challenge (Physical Day 4) is a post from: domingo rogers

Day 2 and 3 – 100DTD Challenge (Physical)

Domingo — Wed, 16 Sep 2009 03:56:44 +0000

Day 2 Walked/Ran with Kelly. She improved her time by 1 second. I did 6 sets of push-ups (20,12,7) in regular and wide positions. Also did 100 crunches.

Day 3

Leg raises 6 inches off the floor (3 sets – one minute each)
5 sets of frog stand for 30 or more seconds
Standing Dumb-bell curls: 3 sets of 15 @20lbs
Pull-ups: 3 sets of 5 (parallel, wide, close)

Day 2 and 3 – 100DTD Challenge (Physical) is a post from: domingo rogers

100DTD Challenge (Physical) – Hitting the reset button

Domingo — Mon, 14 Sep 2009 04:40:17 +0000

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” Stephen A. Brennan

Ok, it’s the evening of September 13th and I looking at the clock as I type this. There are 15 minutes left in this day before we roll into September 14th. The kids are back in school, we are in our “routine” of getting them up and out the door, and I haven’t been “vigorously” acting on my plan to gain muscle mass and improving my over-all health.

On Saturday, my wife Kelly and I were going over finances on Saturday and it hit me – I’ve been paying what amounts to be $81.50 (this our family membership for 7 people divided by 2) a month for a awesome gym membership and I have hardly used it, outside of going to the pool this past summer, for months! What a waste of money!! I have great equipment, great people to work out with – my wife, my buddy Jake, my buddy Russ all work out at the same gym. But, I haven’t vigorously acted on my commitment, my goal to vastly improve my functional strength, gain healthy muscle mass, and increasing flexibility, while improving my 5K time. In less words – I have no excuse for my lack of effort!

With my desire to kiteboard, snowboard, rock climb, slack line, sail, bike, move up the ranks in Tang Soo Do I must be a role model to my kids, to other skinny guys out there that even at the age of 30 (going on 31 this January) I can and will achieve the fitness goals! **One of the ideas I have for my blog is to start posting video clips of me doing some of my work outs and hopefully inspiring some of you**

So looking out for the next 100 days as the clock has just turned to midnight, here is what has been playing in the back of my mind since I last blogged on my 100DTD Challenge (Physical):

Starting yesterday (September 13th, 2009) and ending (December 21st, 2009) commences my 100 DTD Challenge (Physical) and my one and only freebie that I am giving myself.
Here again I am making the following commitment which will take preparation and planning that I hadn’t put in like I needed to - Here I am committing to:
Working out 1 hour a day every day – no excuses

My goals:

- Build applied strength
- Increase flexibility
- Put on muscle mass

I’m not quitting and giving excuses even if I get sick, unless I’m hospitalized, on why I’m not working out in some way or some how for one hour. With the tv shows that I’m interested in watching this fall, there is no reason for me not to move our couch out of the way and set into one of my Tang Soo Do stances, to work on my legs. Or, during the commercial breaks break into doing push-ups or using the Iron Gym pull-up bar that Kelly gave me as a gift! I am on my way to dynamically changing physically and growing as a person!

The one and only reset that I’m allowing myself has been set. The system has been rebooted and all systems are go. As you follow me on my #100DTD Challenge what has gotten you up and off your rear into a lasting focused plan for weight loss or weight gain? I look forward to hearing your stories and tips!

Fitness Results for yesterday (13 September 2009) Kelly and I walked with our oldest son. I was stoked to see that Kelly improved her time on our walk/jog circuit in our neighborhood by 30 seconds! I then did sets 6 sets of push-ups (20, 12 , 7) in the regular and wide position.

100DTD Challenge (Physical) – Hitting the reset button is a post from: domingo rogers

5K Race Times – Day 3 of 100DTD Challenge (Physical)

Domingo — Fri, 21 Aug 2009 04:13:50 +0000

Tonight I decided to set out and “officially” record my 5K time as a benchmark for me to improve upon. My route is right in my neighborhood and is according to Google Maps just over 3.1 miles.

My time was 27:04 Compared to when I last timed myself at 17:26 I have a lot of ground to make up, but compared to what I am seeing on some of the races I am looking at running in 27:04 is a respectable benchmark that will only improve as I train over these next 90+ days. My source for this information comes from the following three sites:

Runner’s World
2009 Cary Road Race Results
Festival Of Races – National Cherry Festival (results for Males age 30 are below)

1520

Adam

Beers

Traverse City

M 30-34

26:57

29:06

637

421

47.9%

1890

Tim

Dehr

Ann Arbor

M 30-34

31:05

32:02

1058

572

41.6%

2186

Curtis

Hansen

Traverse City

M 30-34

23:34

24:04

328

252

54.8%

931

Philip

Jones

La Plata

M 30-34

20:55

21:27

147

122

61.8%

1760

Matt

Myers

Traverse City

M 30-34

20:52

20:59

141

117

61.9%

1223

Bob

Robke

Dexter

M 30-34

35:21

37:40

1417

684

36.5%

1960

Adam

Scripps

Traverse City

M 30-34

26:24

27:07

578

392

48.9%

2213

Josh

Standfest

Traverse City

M 30-34

26:13

27:03

551

379

49.3%

1604

Darryl

Thompson

Stratford

M 30-34

25:32

28:11

488

353

50.6%

Festival Of Races – National Cherry Festival (results for Males age 31 are below, which will be the age that I will be when I run the race for the first time)

2241

Aaron

Andres

Spring Lake

M 30-34

20:07

20:17

100

64.4%

1698

Aylwyn

Bromhead

Houston

M 30-34

28:45

31:05

827

498

45%

2084

Brian

Burch

Holland

M 30-34

27:35

28:32

703

444

46.9%

1998

Matt

Classens

Traverse City

M 30-34

28:46

31:01

829

499

45%

698

Joshua

Delamater

Howard City

M 30-34

22:35

23:20

264

206

57.3%

874

Daniel

Heitzmann

Ypsilanti

M 30-34

23:30

24:30

322

248

55.1%

1132

Corey

Northrop

Weidman

M 30-34

21:01

21:38

150

125

61.6%

2392

Jason

Owens

Rockford

M 30-34

31:51

34:53

1151

604

40.7%

1954

Jason

Plowman

Empire

M 30-34

26:12

26:47

549

378

49.4%

2162

Chris

Street

Traverse City

M 30-34

27:07

28:58

655

427

47.8%

2329

John

Vandeguchte

Belmont

M 30-34

25:12

26:19

445

323

51.4%

2389

Shane

Vandekerkhof

Traverse City

M 30-34

23:20

24:10

315

242

55.5%

1419

Max

Warner

Maple City

M 30-34

19:27

19:34

66.6%

After running I spent a good 15-20 minutes in static stretches as I know I needed it.

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

Food: Breakfast was 1 bowl of Golden Grahams with a glass of V8 fruit juice. A cup of coffee in the morning at work. Lunch was a Claim Jumper frozen meal of chicken alfredo with water. I had a snack of jalapeno chips at work and more water. Dinner was chicken chow mien, with crunchy noodles and I also had a large bowl of Japanese rice seasoned with regular soy sauce (not low sodium) and Japanese rice seasoning. Oh, and I’m hungry again!

Rating of my day (5 star scale): 3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great 5k run!

Something to improve upon: Getting more limber

Oh and in closing here are the images of what I am striving to improve upon:

5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

Day 3 of 100DTD Challenge (Spiritual)

Domingo — Fri, 21 Aug 2009 04:10:27 +0000

Today I was in a rush and read from Our Daily Bread and Ephesians 3:14-21

To be honest I was was definitely not as in tune as I have been yesterday and the day before.

Day 3 of 100DTD Challenge (Spiritual) is a post from: domingo rogers

Day 2 of 100DTD Challenge (Spiritual)

Domingo — Thu, 20 Aug 2009 04:04:35 +0000

Today I went through and read and reflected on the following:

Psalm 62:9; Psalm 90:10; James 4:14

Psalm 139:13-16; Jeremiah 29:11; Rom 8:29-30

Day 2 of 100DTD Challenge (Spiritual) is a post from: domingo rogers

Day 2 of 100DTD Challenge (Physical)

Domingo — Thu, 20 Aug 2009 03:50:31 +0000

Tang Soo Do night!

Regular width Push-ups: 2 sets of 30

Plank for: 1 minute

Dynamic standing stretches: side and front

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

This class we concentrated on back stances, front stances, reverse punches, inside outside blocks and round house kicks. Worked on new forms as well.

Food: Breakfast was 1 bowl of Post raisin cereal. Lunch was one serving of taco salad (leaf lettuce, white corn chips, lean ground beef with taco seasoning, Mexican shredded cheese, and Italian dressing. 3rd meal was a small amount of tuna helper. 4 meal was worst of the day: 12 Oven baked chicken fingers.

Regarding beverages: 1 cup of coffee in the morning, one Mountain Dew, and water through out the day.

Rating of my day (5 star scale): 3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great Tang Soo Do class.

Something to improve upon: Get serious about doing Tang Soo Do for life!

Day 2 of 100DTD Challenge (Physical) is a post from: domingo rogers