3 things for runners to add to their daily routine

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  Runner-Tips

Today’s post is dedicated to all my running friends and those who might one day become runners. One of the biggest reasons people quit running is because it hurts!

That could be because they went too far too soon, muscle imbalances, improper technique, etc… That is why we have done running workshops in the past with physical therapist Dr. Nancy Harden, to give people the tips and tools to use to run pain free.

Today I have three things for you to add into your daily routine that will take you 5 minutes to do, but can make a huge difference for you.

Couch stretch

This stretch, made famous by Kelly Starrett, can be a lifesaver for people who have tight hips. And since the majority of us sit too much, the majority of us have tight hips.

This video shows a man with some fancy shoes demonstrating how it is done:

https://www.youtube.com/watch?v=zSfjqLFKR1A  

Lacrosse ball in the glutes

This is a step up from using a foam roller. It is a step up in effectiveness as well as how much it hurts. But tight glutes can lead to tight IT bands, tight IT bands can lead to knee pain, and then knee pain will make you quit running.

So here is another video that is not me:

https://www.youtube.com/watch?v=15bwZmuAJpk

I couldn’t do the two videos above without crying on camera, so I outsourced them.

Pinch of salt

If you are running long distances in the heat, you know you need to drink more water. But what’s the deal when you are drinking water all day, you’re peeing clear like they say you should, but you still feel thirsty? That probably means you are not absorbing the water you are drinking.

A simple fix to that is adding a pinch of salt to your plain water. You do not need to add salt with any water you are drinking with meals, just the times during the day when you are chugging water. You will feel more hydrated and cuts down on the bathroom trips too.

Co-Ed Class Coming to the Harvest/Monrovia area!

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Monrovia-Elementary

It’s been a great run at Adventure Boot Camp. We’ve had over 7 years of dudeless bliss. We have helped several hundred women change their lives and it has been an amazing blessing to be a part of. But now is the time to adapt and change.

 

Dudes will be allowed for the first time.

 

We are starting a brand new evening class out in the Harvest/Monrovia area for Women AND Men. Here are the specifics:

 

What- Co-Ed Boot Camp When- Starting on September 12th at 530pm. The class will meet on Monday, Tuesday, and Thursday. Where- Monrovia Elementary School 1030 Jeff Road

 

Everything else is the same format as our other classes. We still specialize in helping people of all shapes, sizes, and abilities get results through fun, safe, and addictive workouts.

 

This is a really exciting opportunity to expand our boot camp family. I would really appreciate it if you would share this new class with your friends and family who might be interested. Please send them (or yourself) to this link to reserve your spot Co-Ed Boot Camp

 

No experience needed, we meet everybody where they are and take them where they want to be.

 

Thank you in advance, have a great day!

Food Journal Fixes

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giant-glass-of-wine

Last Friday I challenged you to keep a food journal for one week. You were supposed to record everything you ate/drank, what time, and also how you felt. The whole point was to see if you had any established patterns we can work on breaking.

Some common things that I see are:

-eating out of boredom -eating habits change based on who you are eating with -the afternoon vending machine trip -the nightly glass of wine or 2. Or 3. Or 4. -mindless eating -eating more than you thought -that maybe you don’t eat as many vegetables as you thought -the calories from liquid calories (soft drinks, coffees, juices, alcohol, etc…)

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Do any of those look familiar? The first step is identifying that this is happening on a regular basis. The next step is a plan of action.

 

It is almost always easier to gradually take something out of your routine, rather than quitting cold turkey. So let’s start with the nightly glass of wine. Sorry if that is a sore point, I enjoy having a nightcap myself. Mainly so I can call it a nightcap.

  Night_Cap_png

With wine, the first thing we need to address is the size of the glass. An actual glass of wine serving size is 5 ounces. Most wine glasses are 12-14 ounces. If you are drinking a nightly 14 ounce glass, your first step is to find a 9 ounce glass. Your mind will still perceive that you have a full glass of wine.

 

Then if you are having a glass of wine 5 nights a week, you cut back to 4 glasses per week. You continue working your way down until you are at a level that you are happy with.

 

What patterns did you see develop or that you struggle with? Please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.

Achieving Failure

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embrace-failure

See if this sounds familiar to you. You are in your workout, feeling good, and then you hit a wall. You get to where you can’t do another rep or take another step without resting.

Then you beat yourself up for being out of shape. You’re not out of shape, you just found out your limit. You achieved failure.

That may sound weird to achieve failure because that word has such a negative connotation. But when you are talking failure in exercise, that just means you are working hard!

In our boot camp classes we do exercise for time, rather than repetitions. That way someone who has been exercising for 20 years can workout next to someone who has been sedentary for 20 years. In the first week the sedentary person might have to stop before the 30 seconds is up. That is fine! We always encourage people to go at their own pace and work on their level.

This flips the mindset around and allows people to redefine that stopping point. If they stopped at 20 seconds in the first week, then they continue to work, get better, and in a few weeks they are blasting through multiple sets of 30 seconds.

You need to get a little uncomfortable to make changes, but never get down on yourself because you had to stop in the middle of an exercise. Next time you do that exercise if you get one more repetition, take one more step, or go one more second longer you have progressed. Keep achieving failure and redefining your limits you will get to where you want to be.

The Processed Plan

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dangers-of-processed-foods

Had one of those days yesterday. We had been out of town all weekend, got back in town, had a meeting at church, and then went straight to a football coaches’ meeting. A lot of running around and not much meal planning.

We ended up eating a broccoli and cheese casserole with chicken cordon bleu. Sounds fancy right? All stuff from the freezer section my friend.

I ended up eating way more of that stuff that I probably should have. Seemed like I just could not get full! That is an issue with processed foods like the stuff you find in the freezer section.

A great start to cleaning up your eating habits is to start cutting down on processed foods and drinks. The more you can eat, whole, natural foods (stuff that comes from the earth not a factory) the better off you will be.

In fact the lead researcher in a study printed in Journal of the World Public Health Nutrition Association claimed:   “The rapid rise in consumption of ultra-processed food and drink products, especially since the 1980’s, is the main dietary cause of the concurrent rapid rise in obesity and related diseases throughout the world.”

That’s motivation enough for me to do better. Your action step for today is to replace one processed food you were going to eat today with a whole, natural food item. Can’t get it in today? Start tomorrow! The main goal is to start. After that you can slowly start replacing more and more of the processed foods in your life.

A Weight Loss Blueprint

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Blueprint

There are some days that the only reason I workout is so I can have a protein shake afterwards. Whatever gets you through the day right?

My protein shakes never taste the same even though I use very similar ingredients every time. There is an excellent reason for this. I’m lazy.

The only thing I measure is the scoops of protein. Little bit of this, little bit of that, and blend.

I have a similar situation when I make scrambled eggs. No fancy mixing bowls or measuring for me. Crack them right into the pan, throw in some pepper and Himalayan sea salt, and scramble.

You know what both have in common? No predictable outcome.

I can’t figure out why sometimes it tastes really good and sometimes it just tastes ok because I don’t track what I’m doing.

If you are having trouble losing weight it is the exact same thing. If you don’t know how much you are eating, what types of food, when you eat, etc… it is tough to nail down why you are losing or gaining weight.

That is why food journals are so effective. They can give you a blueprint of why you were so successful or can help point out where your struggles are.

Here is your assignment: For one week, keep track of everything you take in that has calories. Mark down when you ate/drank and how you are feeling. After one week, look through your journal and see what patterns are developing.

Once you identify the patterns, then you can begin developing strategies to overcome them. Do your best and let me know how I can help along the way!

 

Be a Frog Eater

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Be-A-Frog-Eater

Let's say you have to eat a live frog. It's the only thing you have to do all day, but you HAVE to do it.

 

What type of person are you?

 

Would you sit around all day staring at the frog knowing you have to eat it some time, but you keep putting it off. No matter what you did all day, it would be in the back of your mind that you have to eat Kermit's brother.

 

Or would you wake up, stretch, and go scarf down that frog ASAP? Sure it was not an ideal way to start your day, but it's done!

 

Brian Tracy wrote a book about time management called Eat that Frog! In the book, the "frog" was your most important task of the day. I'm slightly biased, but I consider exercising the most important part of the day.

 

Time management is really important to exercise too. You need to prioritize your day to make sure you can fit it into your schedule. If you have more than one frog, eat the ugliest one (the most important one) first.

 

Have you ever had good intentions of starting an exercise program and tried to do it after you did everything else (packing lunches, getting kids to school, going to work, picking kids up, making dinner, etc...)? There is no time and energy left after all that! If something is really important to you, do it before something or someone interferes.

 

If you are having trouble fitting your workouts in, here is your homework. Schedule it into your day just like you would a meeting at work. Block off that time in your calendar, set reminders on your phone, whatever it takes!

 

Take charge of your schedule before someone else does. Be a frog eater.

Train your brain (game)

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Train_Your_Brain_to_Focus

I spent 3 days at a fitness conference in Louisville, Kentucky last weekend. So awesome to be around people who are so passionate about what they do and want to share their knowledge.

One of the most impressive speakers was a sports psychologist named Dr. Haley Perlus. Part of her talk was showing us this game she uses with her athletes called The 60 Second Brain Game. It’s a really neat game and I encourage you to try it out today.

To be successful in the game you have to forget your mistakes and move on. When you are so busy worrying about messing up, you can not focus on the task of getting the next one right. Hint-if the game got really fast while you were playing that means you were doing great. If it slowed down, not so much.

Achieving your weight loss goals works the exact same way. You have to forget past failures and only focus on the here and now. So what if you have failed in the past? That has nothing to do with what is going to happen next.

Don’t let your past control your future. Don’t let it be the reason you are afraid to start an exercise program or try to eat healthy again. You might just need to try something different, rather than just not trying at all. You can do this, I got your back.

 

Workout like an Olympian

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 rio-olympics

The 2016 Summer Olympics start today! You can check out what days your favorite events will be on here --->Olympic schedule

Since I am such a big fan of the Summer Games, I came up with an Olympic theme workout for you to do around the house or at the gym.

 

Javelin press- start off turned side ways, weight at shoulder level, shuffle 2 times, rotate, and then explosively press the weight up. Go for 40 seconds, rest 20 seconds, then repeat 3 more times.

Hurdles- Run as fast as you can in place and every 5 seconds, jump over a "hurdle". Go for 30 seconds, rest 15 seconds, repeat 3 more times.

Triathlon- These exercises will all be performed for 30 seconds with no rest in between. After going through all 3, rest for 30 seconds, then repeat 2 more times.

   Bicycle-on your back, hands behind your head, knees been and feet off the ground, "pedal" your right elbow to left knee, then left elbow to right knee.

   Swim-on your stomach, "swim" your arms and legs by trying to keep them off the ground. Make sure to keep your head down.

   Run- Run or march in place as fast as you can

Fencing lunges- As you lunge, punch your opposite hand out. Right leg lunge, you will punch out with your left hand and vice versa. Go 30 seconds on, 30 seconds off, alternating legs each time. Repeat 3 more times.

Boxing- you will perform each of the following exercises for 1 minute each. It will give you some idea of the tip top cardiovascular shape these athletes are in.

     Bob and weave-Squat and slide side to side just like you were going underneath a piece of rope and popping out on the other side. Make sure to bend at your knees, not your back, and keep your hands up the whole time.

     Jump rope- This can be an actual jump rope of the invisible jump rope. If you don't have a jump rope, just mimic the movements.

     Punches- For the last 60 seconds, punch as hard and as fast as you can to finish strong. Use your whole body to throw each punch, as opposed to just using your upper body. Lift your heels, pivot your hips, and explode into each punch.

The whole workout won't take long at all, but you will get in strength training, core training, and fat burning.

10 2-letter words for success

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 wwf-logo2

There are many ways that can lead to success in the fitness world. I have seen people get tremendous results with boot camp, Crossfit, lifting weighs, Zumba, running, and many other ways of moving your body. They all had the same thing in common though.

The person who succeeded set a goal and refused to give up.

Getting a trainer is an awesome idea. Getting a workout partner works really good. Getting into a workout group is excellent too. But it eventually boils down to 10 2-letter words.

If it is to be, it is up to me.

People can help you along the way. You can be given all the tools and knowledge in the world. But you are the one that will have to execute.

If you think about it, that is the best news you will hear all day! That means you already have what it takes to be successful. There is power in realizing that about yourself.

Never doubt yourself for one minute. Never doubt that you aren’t good enough or strong enough. The only super power you need is consistency.

 
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