Introducing CrossOver FitX

Timothy Donald, Jr. gives deeper insight into what we can expect on the CrossOver FitX Podcast. Releasing the last Friday of every month, tune in and subscribe so you don’t miss out on the intel that you need, to CrossOver!

Timothy Donald, Jr. gives deeper insight into what we can expect on the CrossOver FitX Podcast. Releasing the last Friday of every month, tune in and subscribe so you don’t miss out on the intel that you need, to CrossOver!

Welcome to CrossOver FitX

What does it mean to cleanse your body?  How will I know when it’s time to detox? Are you having trouble sleeping?  Are you having digestive problems like nausea or even constipation? How is your skin do you have any breakouts or rashes?  Do you have fatigue, low energy, headaches, brain fog, back pains, sinus problems? Does your body ache, do you have pains in your joints, knees, arms, elbows?  So why do we cleanse and detox our bodies? Find out the answers to these questions and more in this episode of the CrossOver FitX Podcast, with your host Timothy Donald, Jr. *If you would like a complete copy of the show notes and a simple cleanse please email me at  Tdonald@gettemplefit.com  Re: CrossOver Cleanse  Disclaimer: I am not a physician or dietitian. I am a personal trainer and fitness professional. I have learned these general guidelines over my career and I’m just sharing my experiences freely with you. Please consult with your physician first before starting any cleanse or detox program.

What does it mean to cleanse your body?  How will I know when it’s time to detox? Are you having trouble sleeping?  Are you having digestive problems like nausea or even constipation? How is your skin do you have any breakouts or rashes?  Do you have fatigue, low energy, headaches, brain fog, back pains, sinus problems? Does your body ache, do you have pains in your joints, knees, arms, elbows?  So why do we cleanse and detox our bodies? Find out the answers to these questions and more in this episode of the CrossOver FitX Podcast, with your host Timothy Donald, Jr. *If you would like a complete copy of the show notes and a simple cleanse please email me at  Tdonald@gettemplefit.com  Re: CrossOver Cleanse Disclaimer: I am not a physician or dietitian. I am a personal trainer and fitness professional. I have learned these general guidelines over my career and I’m just sharing my experiences freely with you. Please consult with your physician first before starting any cleanse or detox program.

Spring Clean Your Body...Its Time to ELIMINATE

In this episode we will go over three different things that you can add to your training regiment that will help you CrossOver to the next level...

In this episode we will go over three different things that you can add to your training regiment that will help you CrossOver to the next level...

Train to Reign

When you fly on an aircraft there are some very valuable instructions given to everyone. If the plane loses cabin pressure, oxygen mask will come down and you are to place the mask over your mouth and nose first. Then, turn to help others that may be travailing with you. There is a very important reason for this. Without oxygen you quickly lose consciousness and you won't be of any use to anyone else, thus the need for self-care.  The World Health Organization gives this definition of self-care as:  The ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illnesses and disabilities with or without the support of a healthcare provider. In its basic form self care is defined as activities we do on purpose to nourish our physical, mental and emotional health. In this episode we stress the need for self-care and give some simple tips on what could be done to help us improve in this critical area.  

When you fly on an aircraft there are some very valuable instructions given to everyone. If the plane loses cabin pressure, oxygen mask will come down and you are to place the mask over your mouth and nose first. Then, turn to help others that may be travailing with you. There is a very important reason for this. Without oxygen you quickly lose consciousness and you won't be of any use to anyone else, thus the need for self-care.  The World Health Organization gives this definition of self-care as:  The ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illnesses and disabilities with or without the support of a healthcare provider. In its basic form self care is defined as activities we do on purpose to nourish our physical, mental and emotional health. In this episode we stress the need for self-care and give some simple tips on what could be done to help us improve in this critical area.

Self-Care Not Selfishness Part 1

You are what you eat. In this episode we will discuss the concept of that old familiar phrase. Many people work out but do not emphasize the importance of eating. A truly balanced fitness plan consist 20% exercise and 80% nutrition. You can not go into the gym and outwork your bad eating. In the technology work there is a similar concept called junk in junk out. Remember even Jesus made the comment that if you eat of Him he would be apart of you and you would be apart of Him, in the book of John 6:56. The old saying is very true you are what you eat.     

You are what you eat. In this episode we will discuss the concept of that old familiar phrase. Many people work out but do not emphasize the importance of eating. A truly balanced fitness plan consist 20% exercise and 80% nutrition. You can not go into the gym and outwork your bad eating. In the technology work there is a similar concept called junk in junk out. Remember even Jesus made the comment that if you eat of Him he would be apart of you and you would be apart of Him, in the book of John 6:56. The old saying is very true you are what you eat.

You Are What You Eat

Moving to a plant based life style is one of the most powerful steps in changing your health. Plant based living improves your overall health, boosts energy levels, prevents chronic diseases and strengthens your immune system. What is a plant based living? Plant based living focuses on eating natural, minimally processed plant foods. These whole foods are not heavily processed. They are whole unrefined, or minimally refined. Plant based means food that comes from plants and doesn't include animal ingredients such as meat, milk or eggs. There are five food groups that make up the plant based menu, fruits, vegetables, tubers, whole grains and legumes.   

Moving to a plant based life style is one of the most powerful steps in changing your health. Plant based living improves your overall health, boosts energy levels, prevents chronic diseases and strengthens your immune system. What is a plant based living? Plant based living focuses on eating natural, minimally processed plant foods. These whole foods are not heavily processed. They are whole unrefined, or minimally refined. Plant based means food that comes from plants and doesn't include animal ingredients such as meat, milk or eggs. There are five food groups that make up the plant based menu, fruits, vegetables, tubers, whole grains and legumes.

Plant Based Living

In this episode we discussed the importance of rest and recovery. There are four basic definitions for the word rest in the English dictionary that we explored.  1 Cease work or movement in order to relax.  2. Be placed or supported so as to stay in a specified position. We see this example in Exodus 14:13 when God tells the children of Israel to stand still. 3. An instance or period of relaxing or ceasing to engage in strenuous or stressful activity. 4. An interval of silence of a specified duration. We will use the story that is found in 1 Kings 18-19 About Elijah as a backdrop to learn some valuable lessons about rest and recovery.

In this episode we discussed the importance of rest and recovery. There are four basic definitions for the word rest in the English dictionary that we explored.  1 Cease work or movement in order to relax.  2. Be placed or supported so as to stay in a specified position. We see this example in Exodus 14:13 when God tells the children of Israel to stand still. 3. An instance or period of relaxing or ceasing to engage in strenuous or stressful activity. 4. An interval of silence of a specified duration. We will use the story that is found in 1 Kings 18-19 About Elijah as a backdrop to learn some valuable lessons about rest and recovery.

The Key is Rest and Recovery

In this episode we focused on energy. Most of us have tried to manage our live by time, but as we all know there's only 24 hours in each day. In the book "The Power of Full Engagement" the authors try to help us see how focusing on increasing our energy can increase our productivity. If you had twice the energy in an eight hour workday you can get twice as much done in the same amount of time. We start the conversation on energy by discussing four types, physical energy, emotional energy, mental energy and spiritual energy...

In this episode we focused on energy. Most of us have tried to manage our live by time, but as we all know there's only 24 hours in each day. In the book "The Power of Full Engagement" the authors try to help us see how focusing on increasing our energy can increase our productivity. If you had twice the energy in an eight hour workday you can get twice as much done in the same amount of time. We start the conversation on energy by discussing four types, physical energy, emotional energy, mental energy and spiritual energy...

Energy Energy Energy

Part 2 of last months episode entitled Energy Energy Energy, in this episode we focused on Energy Killers. We spoke about super compensation. This is the body’s ability to recover from stress stimulus that has been placed on it that leads to improved fitness, strength and power. This process can only be performed if the body is given the proper rest and nutrients in a timely manner. This process also applies to our energy sources discussed last month; physical, emotional, mental and spiritual. If you give these energy sources proper rest and recovery they will increase, if not they will decrease. We also discussed how we diminish each of these energy sources throughout our day.  Listen in to see how you may be killing your energy.

Part 2 of last months episode entitled Energy Energy Energy, in this episode we focused on Energy Killers. We spoke about super compensation. This is the body’s ability to recover from stress stimulus that has been placed on it that leads to improved fitness, strength and power. This process can only be performed if the body is given the proper rest and nutrients in a timely manner. This process also applies to our energy sources discussed last month; physical, emotional, mental and spiritual. If you give these energy sources proper rest and recovery they will increase, if not they will decrease. We also discussed how we diminish each of these energy sources throughout our day.  Listen in to see how you may be killing your energy.

Energy Killers

CrossOver Fitness podcast will be about life lessons that I and others have learned in sports, fitness and training that has helped us to become better. These life lessons can also be used in other areas like being a father, husband, minister, entrepreneur, director and friend. Sometimes all it takes is for us just to remember what it felt like to win and the process that we had to go through to succeed. We can then us that process, feeling of success as a guide and fuel to crossover gain success in all area of our lives... We just need to CrossOver!!!

This episode is about changing your mindset from the old. Just like many corporations do in October we will use these last three months of the year to plan, prepare, and then push for success. Take a NFL draft pick that have finished their college career, these athletes do not go on vacation or just go home and wait until they are drafted to start training. They start immediately after the college season is over in preparation of the day when their names will be called.In the same spirit we are going to start to prepare for the new year in advance. So, when we enter into 2022 we just don't walk through the door but we kick it down. By using the P3 method, plan, prepare, and push we can develop successful habits before we enter the new year. If we start our new year now, we can enter the new year already changed instead of expecting to change in the new year.

This episode is about changing your mindset from the old. Just like many corporations do in October we will use these last three months of the year to plan, prepare, and then push for success. Take a NFL draft pick that have finished their college career, these athletes do not go on vacation or just go home and wait until they are drafted to start training. They start immediately after the college season is over in preparation of the day when their names will be called. In the same spirit we are going to start to prepare for the new year in advance. So, when we enter into 2022 we just don't walk through the door but we kick it down. By using the P3 method, plan, prepare, and push we can develop successful habits before we enter the new year. If we start our new year now, we can enter the new year already changed instead of expecting to change in the new year.

Your New Year Starts Now

In this episode we concentrate on the word focus: the ability to be fully engaged in whatever you are involved in. Oxford gives four different definitions for focus, two are nouns and two are verbs. 1. The center of interest or activity. 2. The state or quality of having or producing clear visual definition.3. Adapt to the prevailing level of light and become able to see clearly. 4. Pay particular attention to.This last definition reminded me of a phrase I learned in the Marine Corp called "attention to detail".Attention to detail is your ability to officially allocate your cognitive resources to achieve thoroughness and accuracy when accomplishing a task, no matter how small or large. You have to, as the Bible states, "bring into captivity every thought to the obedience of Christ."If you're going to do anything great in this upcoming year, you're going to have to be fully engaged and you're going to have to focus!

In this episode we concentrate on the word focus: the ability to be fully engaged in whatever you are involved in. Oxford gives four different definitions for focus, two are nouns and two are verbs. 1. The center of interest or activity. 2. The state or quality of having or producing clear visual definition.3. Adapt to the prevailing level of light and become able to see clearly. 4. Pay particular attention to. This last definition reminded me of a phrase I learned in the Marine Corp called "attention to detail". Attention to detail is your ability to officially allocate your cognitive resources to achieve thoroughness and accuracy when accomplishing a task, no matter how small or large. You have to, as the Bible states, "bring into captivity every thought to the obedience of Christ." If you're going to do anything great in this upcoming year, you're going to have to be fully engaged and you're going to have to focus!

Fully Engage "Focus"

Listen in as we wrap up Season 1 of the CrossOver FitX podcast with Timothy Donald, Jr. Are you ready to CrossOver into 2022?

Listen in as we wrap up Season 1 of the CrossOver FitX podcast with Timothy Donald, Jr. Are you ready to CrossOver into 2022?

Are You Ready To CrossOver

In this episode, we discuss your X-Factor, what drives you to be your best.How are you going to accomplish your goals?How are you going to receive the fuel, energy, determination and the reason why?Some of our X-Factors are health, looking better, feeling better, moving better, how others see us, God and family. Ask yourself why? Why are you trying to accomplish this goal? Why do you want to accomplish this?If you trying to please others, that will not be a sustainable resource to fuel you to complete your goal. You need something inside of you that is bigger than you. You must have a burning desire to do what you need to do in order to achieve your goal. You can increase the size of your X-factor by thinking about the people that depend on you. Your X should become bigger.What is going to happen if I go down? The people that depend on you will suffer. Remind yourself of why you need to complete your goal. As Christians, we want everything that we do to glorify God, so that people will see God as we work to accomplish our God given goals. 1 Corinthians 10:31....Whatever you do, do it all for the glory of God. If you make God your X-Factor, he will strengthen you with his grace and mercy to help you accomplish more then you can think or even imagine.

In this episode, we discuss your X-Factor, what drives you to be your best.How are you going to accomplish your goals?How are you going to receive the fuel, energy, determination and the reason why? Some of our X-Factors are health, looking better, feeling better, moving better, how others see us, God and family. Ask yourself why? Why are you trying to accomplish this goal? Why do you want to accomplish this? If you trying to please others, that will not be a sustainable resource to fuel you to complete your goal. You need something inside of you that is bigger than you. You must have a burning desire to do what you need to do in order to achieve your goal. You can increase the size of your X-factor by thinking about the people that depend on you. Your X should become bigger. What is going to happen if I go down? The people that depend on you will suffer. Remind yourself of why you need to complete your goal. As Christians, we want everything that we do to glorify God, so that people will see God as we work to accomplish our God given goals. 1 Corinthians 10:31....Whatever you do, do it all for the glory of God. If you make God your X-Factor, he will strengthen you with his grace and mercy to help you accomplish more then you can think or even imagine.

What is Your X-Factor

In this episode, we discuss the importance of having the right mindset. Merriam Wester's dictionary gives two definitions for the word mindset. The first is a mental attitude or inclination. Growing up most of us have heard someone say, "You need to change your attitude."  Zig Ziglar said it best in his well-known phrase, "Your attitude not your aptitude, will determine your altitude." The way you see a situation has a dramatic effect on the way you perform. A good book to help you develop a positive attitude is "The Power of Positive Thinking" by Norman Vincent Peale.The second definition states, having a fixed state of mind. We have to remember that having a fixed state on mind is only an asset when we are right! That same fixed mind set become a liability when we are wrong and a hindrance to growth and change. Carol Dweck in her book "Mindset" encourages us to have a growth mindset. This is the belief that with hard work dedication and commitment an individual that has little knowledge or skill can increase to mastery over time.  Finally, we end with the works from the apostle Paul as he writes to the Philippians. "And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise." These thoughts will help you to develop a positive mindset and as a result, will dramatically change your life.  

In this episode, we discuss the importance of having the right mindset. Merriam Wester's dictionary gives two definitions for the word mindset. The first is a mental attitude or inclination. Growing up most of us have heard someone say, "You need to change your attitude." Zig Ziglar said it best in his well-known phrase, "Your attitude not your aptitude, will determine your altitude." The way you see a situation has a dramatic effect on the way you perform. A good book to help you develop a positive attitude is "The Power of Positive Thinking" by Norman Vincent Peale. The second definition states, having a fixed state of mind. We have to remember that having a fixed state on mind is only an asset when we are right! That same fixed mind set become a liability when we are wrong and a hindrance to growth and change. Carol Dweck in her book "Mindset" encourages us to have a growth mindset. This is the belief that with hard work dedication and commitment an individual that has little knowledge or skill can increase to mastery over time. Finally, we end with the works from the apostle Paul as he writes to the Philippians. "And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise." These thoughts will help you to develop a positive mindset and as a result, will dramatically change your life.

Mindset

"Are you FIT!"...in this episode, we start out by asking the question.  The word FIT comes from the scripture Luke 9:62. And Jesus said unto him, No man, having put his hand to the plough, and looking back, is FIT for the kingdom of God.The Strong's concordance defines FIT as suitable, right or appropriate for a particular person, purpose or situation.After listening to this episode ask yourself the question, "Are you FIT?"

"Are you FIT!"...in this episode, we start out by asking the question. The word FIT comes from the scripture Luke 9:62. And Jesus said unto him, No man, having put his hand to the plough, and looking back, is FIT for the kingdom of God. The Strong's concordance defines FIT as suitable, right or appropriate for a particular person, purpose or situation. After listening to this episode ask yourself the question, "Are you FIT?"

Are You Fit 

As we push our bodies to newer dimensions and higher levels, why not go FASTER with FASTING!In this episode, let’s crossover to the remarkable benefits of fasting.What exactly is fasting? Fasting is abstaining from food or drink for health or religious purposes for a set period of time. Fasting is also a tool believers use when there is opposition to God’s will. In life we’re oftentimes faced with trials and tribulations and during those times fasting will strengthen your mind and properly prepares you for the battle.In Matthew 4:1-2, we learn that Jesus was led by the Holy Spirit into the wilderness to fast for 40 days and nights. During that time of fasting, Jesus was repeatedly tempted by the devil. This time of testing prepared Him for His ministry that would ultimately change the world.Fasting allows us to intentionally seek God’s will and grace in a way that goes beyond the normal habits of worshipping and praying.Are you struggling with addictions or strongholds? The Bible teaches us that some things come out by nothing but prayer and fasting. (Matthew 17:21)As Christians let’s get this flesh in check and bring these bodies into subjection! Fasting allows us to tap into the spiritual realm in order for God to manifest in the natural. What are you waiting for? Let’s go FASTER with FASTING!

As we push our bodies to newer dimensions and higher levels, why not go FASTER with FASTING!In this episode, let’s crossover to the remarkable benefits of fasting. What exactly is fasting? Fasting is abstaining from food or drink for health or religious purposes for a set period of time. Fasting is also a tool believers use when there is opposition to God’s will. In life we’re oftentimes faced with trials and tribulations and during those times fasting will strengthen your mind and properly prepares you for the battle. In Matthew 4:1-2, we learn that Jesus was led by the Holy Spirit into the wilderness to fast for 40 days and nights. During that time of fasting, Jesus was repeatedly tempted by the devil. This time of testing prepared Him for His ministry that would ultimately change the world. Fasting allows us to intentionally seek God’s will and grace in a way that goes beyond the normal habits of worshipping and praying. Are you struggling with addictions or strongholds? The Bible teaches us that some things come out by nothing but prayer and fasting. (Matthew 17:21) As Christians let’s get this flesh in check and bring these bodies into subjection! Fasting allows us to tap into the spiritual realm in order for God to manifest in the natural. What are you waiting for? Let’s go FASTER with FASTING!

Going Faster With Fasting

Are you eating to live, or are you eating to satisfy your flesh? Let’s be honest, oftentimes we’re heavily enticed by those eye catching advertisements tempting us to indulge in those foods pleasing to our flesh. On this episode of “Eat to Live,” we will focus on the importance of transforming your mind to eat to live and being intentional about implementing nutrient dense foods that brings life to your bodies. There’s positive and negative effects to everything that you eat and the outcome is based on the types of foods you are putting into your bodies. Let’s change the trajectory and begin putting the proper foods into your bodies so that you can begin to function at your highest and best. Are you willing to change your mindset and make better eating choices to bring life to your body? It all starts by making an earnest effort to Eat to Live! 

Are you eating to live, or are you eating to satisfy your flesh? Let’s be honest, oftentimes we’re heavily enticed by those eye catching advertisements tempting us to indulge in those foods pleasing to our flesh.  On this episode of “Eat to Live,” we will focus on the importance of transforming your mind to eat to live and being intentional about implementing nutrient dense foods that brings life to your bodies. There’s positive and negative effects to everything that you eat and the outcome is based on the types of foods you are putting into your bodies. Let’s change the trajectory and begin putting the proper foods into your bodies so that you can begin to function at your highest and best. Are you willing to change your mindset and make better eating choices to bring life to your body? It all starts by making an earnest effort to Eat to Live!

Eat to Live

CrossOver Fitness

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