Archive for September, 2010

I think I can???

Whether you think you can or think you can't, you're right. I have been telling people that for years, but now I actually have something to back it up with. A study at Miriam Hospital in Providence, Rhode Island asked a group of people a series of questions involving their confidence in meeting their goals, enjoyment of exercise, etc... The people who strongly believed in themselves and their ability to succeed were far more likely to be exercising one year later. I think that is pretty cool. Do you believe in yourself? If not, why? I know every one of you has been successful at something. Career, school, parenthood, you once picked up a 7/10 split while bowling one time, you are the tallest midget, something. Look back on your life and think about it. Build on past success to help you with future success. I'll believe in you if you can't. Listen, if a guy who hates talking period, much less talking in front of people, can get in front of 30 slightly hostile, sleep deprived women who mostly dislike exercise and the fool that had them sign up for that class and lead them in a boot camp, then you guys can accomplish anything. I got enough belief for all of you that's what I'm here for.

Was it worth it?

So I've been telling you about all the things I learned in Nashville. I don't get out much, so when I do lots of things are new to me and I learn a lot. We hung out all weekend, ate out every meal, and had a great time. Here was my only problem. I felt like crap. I do a pretty good job of sticking my nutrition plan for I would say 80-90% of the time. I could do better and I used to do a lot worse, but I eat pretty clean. So when I bombarded my body with really unhealthy meals all in a row it was not good. Lethargic, sick to my stomach, my allergies were worse, and when I ran the next day I really felt it. So I got to thinking. Was that really worth it? I basically made myself sick with food. Do you ever ask yourself that question? Was that food, drink, cigarette really worth how it made you feel? I used to treat my body pretty bad and I will be the first to tell you, feeling good is priceless. Having energy, being in a good mood, feeling strong, and feeling like you can take on the world can not be beat. The occasional cheat meal is fine, but if you haven't started eating healthy and nutritious meals on a regular basis you're missing out. Start today! I promise you won't regret it.

The Why and How of Hotel Workouts


You want that thing staring you down while you workout?

So I went to Nashville over the weekend and I learned 2 health related things and one disturbing thing. The disturbing thing is that LOTS of dudes are rocking the skinny jeans these days. Bad times. The first health related thing I learned is that I can't eat like I used to, I will get into that more some other time. The second thing I re-learned is that most hotel gyms stink. Not all of the literally, but that can be an issue too. Especially for strength training. The gym at our hotel had shady looking strength training equipment, dudes working out with no shirt or shoes (not a big deal except they had been in the pool and they were getting stuff soaking wet, and there was a creepy looking guy with a giant mole that had an unchecked hair growing out of it. Pretty sure the mole winked at me. So what are you supposed to do? Well I made a high budget short movie giving you an option to go with. Only takes a little over 20 minutes, will get your strength training in, heart rate up, core trained, and it is fairly simple. Not easy, but simple. You go as hard as you can for 60 seconds, rest 30 seconds, go to the next exercise, and do the list all the way through twice. No moles winking at you, you don't have to worry about losing your room key because your workout clothes don't have pockets in them, and then you have plenty of time to do what you want to do. Check it out and let me know what you think:

Hotel workout

Quick, easy way to exercise in your hotel or any confined space

Has anyone seen my motivation?

Too many people forget to move when they workout. Sounds silly, but it's true. I will get more into that later on down the road, I just want to plant that seed today. When you workout, don't forget to actually move around a little.  Movement=calories burned=skinny jeans.

Who also wore skinny jeans

On that note if you ever see me in skinny jeans, please tar and feather me because I will have lost all hope to live. The old tar and feather, you don't see that one too much anymore. My point is that for really hard working,  busy people  your motivation can slowly leave. Your exercise and especially the motivation for eating right, will begin to wane. So I wanted to plant a few things in your head to help keep you motivated. 
1. The average camper will burn 500-800 calories a day in my boot camp depending on bodyweight, what we are doing that day, and how intense they exercise. Think about how hard you work for that hour and how quickly you can eat/drink that. Go to McDonalds, eat a cheeseburger and large fries, and you just put 700 of those calories back in. Read food labels, know what and how much you are putting in your body, and then remember how hard you busted your butt and fought for those calories.
2. I really encourage you to take a picture of yourself. It is hard to tell the changes in your body when you are looking at yourself all day. This is a great way to notice changes that you would otherwise miss.
3. Find some quotes that get you fired up. They are everywhere! Keep them on your alarm clock, mirror, or with your workout stuff. I like "The mind will always give up before the body." Don't talk yourself out of exercise, you're stronger than you think.
4. Remember why you started exercising or why you started boot camp. Why is that? For fun? Probably not, even though I really do try to make things as fun as possible, there really is no way of doing a burpee in a rain storm and having a good time. If that is your idea of fun, you need counseling. I have some numbers for you to call. Look back on what your original goal is. How close are you? What else do you need to do to get there? Do you need to workout harder? Eat better? Get more sleep? Take a look at your goals, think what you have to do to get on track, and do everything it takes to get there.
5. Also, rememberyour workout time is ME time. Not me, Joe Martin me, but YOU me time. Got it? This time belongs to YOU. Not your boss, those little people in your house that think they are your boss, your spouse or boyfriend, your friends, your pets. This is your time to take care of you. Think about your day. How much time of it is actually YOURS? Probably not too much is it? I'm the same way. I have to take time out of my day to exercise or I get ornery. But Joe you're not ornery? Exactly...

I got nothing


B and the helium

Who doesn't love forcing their son to tlak with a helium voice?

My medicine made me fat

There was an article on MSNBC a while back about the effect of people who gain a ton of weight and it turns out their medication was the cause of it all. I'm sure you have heard that steroids can make people gain weight because of the fluid retention and increased appetite. But here is a list of some more medications that can cause weight gain: Antidepressants Antipsychotics Anti-seizure drugs Anti-migraine Diabetes drugs Blood pressure agents Hormone therapy Antihistamine All of these will cause you to gain weight due to increased appetite or a slowed metabolism. So what do you do? One thing you DON'T do is stop taking your meds. You can ask your doctor if there is another drug you can take that doesn't cause weight gain. Before you get put on a new medication ask your doctor if it causes weight gain. Even if it isn't listed as a side effect (5 percent of the patients in a test group taking the medication have to experience it for it to be listed as a side effect) you can ask if he knows of any his/her patients that experienced weight gain after taking it. Never hesitate to ask your doctor questions about ANYTHING you are concerned with. Many doctors are in a huge hurry and will just cover the basics with you if you don't speak up. If they won't take time to talk to you, it may be time to get a new doctor who will listen to you.

Exercise recovery on the go

Quick, easy, and cheap way to refuel after a hard workout

What to drink after your workout

Everybody is busy these days. Who has time to workout, shower, get the kids to school, and eat a healthy breakfast? Which of those gets left out? Hopefully you didn't say shower. What if there was a way to have everything you need for a nutritious post-workout refueling in just a few seconds? Check this link to learn how to do it.  
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