Archive for February, 2011

Running tips for 5Ks and beyond

Since jogging (I believe that is a soft J) is so popular and more and more people are doing 5Ks and more, I thought I would offer a few mental running tips.
1. Pick out an item and start counting it. You can pick out something like a white hat, red shorts, knee brace, etc... and start keeping count.
2. Think about your plans after the race. How good it will feel to cross that finish line. Or maybe you have something cool planned for later in the day. Kind of like going to your happy place.
3. The invisible rope trick. Pick out someone who is ahead of you, picture that you lassoed them with a rope like Wonder Woman, and then picture they are pulling you up to where they are. Sounds crazy I know, but it works.
4. Make little mini-bets with your running partner throughout the race. I bet you can't go a little faster, I bet you can't pass that guy up there. Breaks up the monotony.
5. Or you could do things as a team. Pick out a runner who is ahead of you and decide to overtake them. I call this one the Lion vs gazelle technique because I always pick out someone who is limping a little.
6. Most importantly.  Do your best, be proud of yourself, and  have fun!

The small makes you large


Just a small snack for the movie

Did you pick up your copy of the latest Journal of Consumer Research? Dude why not? You're behind the times! If you haven't seen it yet, there is an interesting study involving the size of food people order. The study found that people ate more out of a container marked "Small" than they did out of a container that had the same amount but marked "Medium".  It is similar to a study I read about a few years ago involving low fat cookies. People were eating twice as many cookies because they were "low fat". Still a ton of calories, but they thought they were doing good becasue of the label.  Use common sense and your eyes. Just because that soft drink and popcorn are labeled Small at the movie theater doesn't make it a small amount. The "small" popcorn has almost 600 calories and that is the kind without butter!

Wounded Warriors

Many people are familiar with the Wounded Warrior Project because it is such an awesome program. If you are not familiar, it is a program whose mission is "To honor and empower wounded warriors." These are the men and women who have have their lives completely changed by injuries suffered fighting for their country. I have had the honor of helping a few Wounded Warriors get back in shape and it was an awesome experience. They do not have any self pity, do not make excuses, and the ones I worked with did not regret getting hurt serving their country. These are people in the prime of their lives who have to face a reality they could have never predicted. This can be a confusing and scary time where they aren't sure what to do next. This is where the Wounded Warrior Project steps in. They help rebuild soldiers' bodies, minds, and psyches. You can do your part to help as well. This Saturday Feb 26 at McGucken Park in South Huntsville there is a 5K that sends a portion of the proceeds to the Wounded Warrior Project. You can register for the race by calling Stefanie Armstrong at 256-883-4735 or emailing her at If you don't want to run, but you still want to help go to and you can donate money. If you are planning on participating in the 5K, email me and let me know. We have a group going and you are more than welcome to join us.

Warm it up Kris!


Always warm up before jumping. Even when wearing your clothes backwards.

The warmup is one of the most important parts of your workout. It serves a physical, as well as a mental purpose. The physical part is one you have probably heard before. You want to break a light sweat, get the muscles loosened up, and get ready to exercise. A proper warmup will increase your performance and decrease the chances of you getting hurt. So what about the mental part? That is the part most people skip. So try doing this the next time you are warming up. Use the time during your warmup to get focused in on the task at hand. Tune out all the junk at work, the stresses of home, the upcoming social schedule, and get focused on you. That is what your workout time is all about, you. Now if you're going for a run, it is a little different story. That is when I let my brain wander and think of ways to save the world. During the warmup, you still want to get that focus. Get a mental image of you performing exercises perfectly, clear your mind of the stressful things that are distracting you, and get your game face on. Getting the results you want means getting the most of out of each and every workout. So before your next workout warm up your mind along with your body

The best revenge is a life well lived



Have you ever heard that quote? "The best revenge is a life well lived"? It really makes sense to me, but I see too many people going the complete opposite direction. Not sure if it is just me, but I have been noticing more and more people who get hurt and then take it out on themselves. Whether it is a spouse, a family member, an employer, etc... they get hurt and it leads to self defeating behaviors and an overall negative attitude about life. They take solace in food, alcohol, solitude, anger,  and many other things. They let themselves go completely. Is that you? If you have gained more weight than you ever thought you would, what happened? Look back. Do you remember a turning point? Find that hurt and use it as fuel for success, rather than an anchor to hold you back. Don't let that person continue to win! The best way to get back at the person that hurt you is to forget them. You're worth the effort, so work on you and forget that hurt. Revenge is a dish best served by a buff person.  

Kathi testimonial


Weapons of A## Destruction

You have probably heard of the infamous Weapons of Mass Destruction (aka WMDs) that are very mysterious and dangerous. Well I have discovered a few Weapons of A## Destruction. You can fill in the blanks if you like or do what my wife does and shake your head, ignore my attempt at humor, and move on. Since the weekend is coming up and you will probably go out to eat at least once, I thought I would give you a list of foods that can absolutely wreck all your hard work. Chili's chicken crispers- 1990 calories Quizno's Classic Italian Sub-1370 calories Chili's Awesome Blossom- 2710 calories Outback Cheese Fries- 2900 calories McDonald's Chocolate Shake (32 oz)-1160 calories Applebee's Oriental Chicken Salad-1310 calories T.G.I.Friday's Santa Fe Chopped Salad -1800 calories  Even the salads are deadly! Always be aware of exactly what you are eating and how much of it.

Eat less, weigh less?

As a good old red blooded, testosterone filled, tough guy I was sitting around reading Women's Health yesterday. Luckily it was in the privacy of my own home. They had a shocking stat from the CDC. 80 percent of the people who lost weight and kept it off had one thing in common. They ate less. Crazy, I know! Then they had a list of ways to help eat less. Many of these sound familiar if you have been to my nutrition seminar, so you know these are good tips. But there are some I had not thought of. Here they are: Turn off the tube-Researchers have found that you eat 300 calories more if you eat while watching TV. Makes sense, you get distracted and just start mowing through your meal. I can't tell you how many times I will be screaming at Snooki that that man is bad for her, oh I mean yelling at football, and look down and my food will be gone. I won't even remember eating it. Slow down-Research has also shown you will eat 10 percent less calories per meal if you simple breathe in between bites. Remember when I told you it takes about 20 minutes for your brain to tell you that you are full? Turns out I was actually right. Serve snacks in a dish-Never straight out of the box or bag. If you're like me, you're too lazy to go back across the room to get more food. Just take out a reasonable portion and put the rest away. Visualize a hearty meal-This one was a new one to me. They recommend visualizing a big meal (like a big steak) when you get hungry. If it is not appetizing, chances are you are just thirsty or bored. Get a change of scenery-Australian researchers found that eating Vegemite can decrease your will to live by 67%. Oh, they also found that visual distractions can rally curb your appetite too. Next time you're really hungry and it's not a meal or snack time, go for a walk (preferably not to the fridge). Sometimes that little distraction is enough to break out of the craving.

Huntsville’s #1 women’s fitness program testimonal

Kyllie is a busy mother and wife who joined Huntsville Adventure Boot Camp to break out of her exercise rut. (more…)

What you can learn from people on TV

Just in case you missed my glorious performance on the news yesterday here it is again. I try to learn something everywhere I go and in everything I do. So you know what I learned yesterday? Don't make a TV host do squats in fancy shoes on uneven concrete. I also got to thinking about people in TV and movies. How do they look so good so fast? Besides them having training and nutrition advantages that most people don't have, what else sets them apart. I think another big part of it is the pressure of seeing themselves on the big screen or in HD. The lady conducting the interview is named Haley Baker and she has a 6 month old baby. She looks like she's never had a child. She doesn't have a personal chef or personal assistants running around for her, but she does have the pressure of being on TV every day. Maybe that's the key. She has something else that I have seen firsthand. She has a ton of determination and will power. She works out like an animal (Note to all the women reading this-That is a compliment). Haley is willing to do what it takes in and outside of the workout to reach her goals. She is so committed to eating right, she recently pistol whipped her husband Josh for daring to eat a Happy Meal. Maybe your motivation is not to look good on camera, but you need to find that massive source of motivation that will keep you going. Imagine if you had to do a swimsuit shoot in August. Would you be eating what you are now? Would your workout look the same? Personally I would look into getting a skin transplant to protect the eyes of anyone who happened upon that masterpiece.  You don't have to go to an extreme like that, but ask yourself if you're committed or just interested in your goals (click here for a more in depth discussion about that). Your motivation drives everything you do, find what makes you go.
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