Archive for July, 2011

A video on how to save calories when eating fast food

Here is my clip on the news about ways to cut calories when you are eating at a fast food place.

Two things that determine your success

How do you generally view things? Is your glass half full? Or half empty? Are you 40% body fat or are you 60% muscle? The average life expectancy is 77.9 years old. If you’re 39, do you think my life is half over? Or man I can't wait to see what the next 39 years brings! Your attitude and outlook will determine what kind of day you have. Simple as that. It is the one thing that you have complete control of when everything else is up to others. Hard day at work? Don’t let it keep ruining your day! Relationships in your life going through hard times? Don’t let it get you down! I see poor attitudes and outlooks on life holding people back from losing weight and getting in shape too. I have too much weight to lose, I’m too out of shape, I’m too old, it’s too hot. With the right attitude you can overcome all those objections. If you are very overweight or very out of shape, you are the one that needs it the most! Here’s my Get Your Mind Right plan I go through myself every day. I wake up, tip toe quietly out of my room because I get up at a ridiculous hour, get downstairs, clap my hands once, and tell myself it is going to be a great day. Sound cheesy? I’m not done yet. After I go through the rest of my morning to get ready for boot camp, there’s more fun in the Boot Camp Mobile. I have two note cards I read every morning. One says “I can do all things through Christ who strengthens me.” And the other note card has my goals for the next 6 months. I read my note cards, say a prayer of thanksgiving for each of my campers and that they do their best and stay injury free. Now you don’t have to make it a faith based routine, I just wanted to give you an example of what works for me. Picture your attitude and outlook like your outfit for the day. You get to choose what you are putting on. Are you going to wear the negative, not going anywhere, hard to be around, sour puss shirt (for guys this would be an Ed Hardy shirt). Or are you going to put on that shirt that radiates positive energy and one that people want to be around? (A Huntsville Adventure Boot Camp shirt of course) Choose the positive attitude and outlook and see how much your life improves.

If You Do This After Work It Causes Weight Gain

  Watching TV. We all do it, whether we admit it or not. We watch too much TV. Does this routine look familiar? Get home from work, change clothes, eat dinner, settle down in front of the TV for the evening. If so you are not alone. You know I love stats, so here a few disturbing ones for you. -People eat 71% more while watching TV -That ties into this stat. People who watch more than 19 hours of TV a week increase their odds of being overweight by 97%. -This last one is the most troubling to me though. For every hour of TV beyond 80 minutes that you watch daily your chances of developing Alzheimer's increases by 30%!   The study didn't say so, but I think reality TV raises that number to 74%. So break out of the mindless TV habit. Your body and brain will thank you.Try reading a book, talking to the dog, you might even be forced to talk to people that live in your house. Find something that will keep you off that couch for hours on end. Unless it is a Saturday during football season, then pay no attention to any of the above. It is null and void. One more thing. Are you on Facebook? We would love for you to join us on there. You have to see the picture of what 3 of my boot campers did on top of my car. The link to the page is here:

I'm dedicating this to you

                  Bill McCartney was a football coach for the Colorado Buffalos from 1982-1994. He had many great moments as a coach, including winning national Coach of the Year awards 3 times. I want to tell you about one specific story about him in particular though. One year they were about to play a powerhouse Nebraska team that everyone was predicting would destroy his Colorado team. He knew he had to come up with something extraordinary to get his team to beat the more talented team. He called all of his players in and told them to do one thing. The players were asked to call a loved one or friend and tell them to watch the game on Saturday because they were playing specifically for that person. Each person called their mom, grandmother, father, etc... and told them the plan. What happened next was something out of a movie. The underdog, but overachieving Colorado team upset the powerful Nebraska team. After the game, each player signed a football with the score on it and sent it to the person they had dedicated the game to. Cool story, but what does it have to do with you? I want you to try something similar. I want you to pick out a big goal of yours (run your first 5K, lose 50 pounds, get off your medications, etc...), then I want you to tell someone I'm doing this for you. Maybe it is your spouse or your child you want to do this for. Pick out a person that means the world to you and would really love to see you reach your goal. You will work so much harder when it is not just about you. Working for something bigger than yourself is an excellent way to reach your goals. Plus it adds an extra degree of accountability. This may sound corny but I am telling you it will work. It makes the other person feel great that you mean that much to them and will keep you motivated to keep going.

Is Your GNO Making you F-A-T?

Does your GNO stand for Girls Noshing to Obesity? I know it doesn't exactly work, but it was the best I could come up with. This is a study you may find interesting.When a person in the study became obese, there was a 40% increased risk their sibling would become obese too! And for the spouse, there was a 37% increased risk. But here is what really hurts. When your friend becomes obese, you have a 57% increased risk yourself! And if your friend was of the same gender, that jumped to 71%! That is crazy, but it does make sense. Think about the social events you go to or the things you do with your friends. How many of those events involve physical activity and healthy eating? For the most part it is dinner and drinks with little regard for caloric intake. GNO's are awesome and really can help with stress, but can sabotage your weight loss program. So what do you do? Try to be the leader, not the follower. Be the one who orders the healthy meal, doesn't eat 4 loaves of bread or 4 baskets of chips while they wait. Are you going out with friends this weekend? Why not be the one who takes the healthy lead? Make better bad choices and help your friends do the same.

The What, Why, and How of Kegels


I couldn't think of an appropriate picture for this post

This has been a long time in the making. I’ve known it is important for a long time, but I just couldn’t bring myself to write about it. A 6 letter word that has been quietly talked about amongst my boot campers for years. K-E-G-E-L-S. You might be thinking, “Aren’t you supposed to be a fitness professional? What’s wrong with you?” Easy for you to say, my mom comes to my boot camp dude! It is time to break the Kegels silence though. What are Kegels? They are exercises for the muscles of your pelvic floor that get their name from a doctor named Arnold Kegel. I’m working on getting an exercise named after me one day. Totally different muscle group will be involved though. The purpose of Kegels is to strengthen the muscles in the pelvic floor. Just like any other muscle if you exercise it, the muscle will improve. On the flip side though, if that muscle is not exercised or gets damaged it will not function like it used to. Why so you need to do Kegels?  There are several benefits to performing Kegels, but what motivated me to write that is one benefit in particular. Lately I have talked to several people who have older parents suffering from incontinence. It has been a horrible experience for both the parent as well as the child, as you can imagine. It is not just age that can cause incontinence; the pelvic floor can be adversely affected by giving birth, a sedentary lifestyle, and being overweight. Along with incontinence (of the bladder and bowels if you really want to know), weak pelvic floor muscles can cause prolapsed of pelvic organs and decreased sexual enjoyment. How do you perform Kegels?  Like all heartwarming stories, this one starts in the restroom. Next time you are urinating, contract the muscles that stop the flow of urine. These are the muscles you are looking to work. Chances are you have done Kegels before and didn’t even know it. Have you ever been peeing, heard a suspicious noise, and cut the stream off? If so, then you have gotten your Kegel on! That looks much worse in writing than I imagined, but I’m still going with it. Once you figure out the correct muscles to contract, don’t do it any more while urinating. You can actually weaken these muscles by continuing to contract the pelvic floor muscles while urinating. Start off by contracting these muscles for 10 seconds at a time, then build up as your muscles get stronger. You can do these every day and at just about any time of the day. You might get a funny look on your face, but who cares? This is a simple, but effective technique that can really improve your quality of life. If you know of anyone this article can help, why not pass it on to them? Anyone can do them and they can help everybody.

4 Ways To Read Food Labels


Your first test to see if you read food labels.

You may be thinking "Other than left to right, what other way is there to read?" I commend your wise acreness, but you need to pay attention. An easy way to start getting healthier is reading food labels. What you might think is healthy, is not always the case. Here are four tips on reading food labels. Serving per container The label has servings per serving, not always what is in the whole container. Like if you get a can of chicken and rice soup that is around 10 oz, once you add the water it is considered 2.5 servings. The worst part is the salt in those things. One serving has 34% of the recommended amount of salt you're supposed to have in a day. A whole day! So if you eat that can of soup you just ate 85% of your daily salt intake. Look at the amount of calories and sugar in a bottle of Mt. Dew some time, it's crazy. Don't be fooled by names All Natural means absolutely thing nutritional wise and anything that says all natural is not regulated by the FDA. Organic actually means something, all natural does not. How about Multigrain Enriched, 7 Grain, or Nutrigrain? Also nothing.Real, whole foods do not need things added it is already in there. Eggo Nutri-grain pancakes say they are made with whole wheat and whole grain, but if you look at the ingredients it is mainly made of white flour (those bad white carbs) and high fructose corn syrup (HFCS). How about for the little guys? Gerber Graduates Fruit Juice Snacks. My son loved these things as a kid, now I know why. They are made of HFCS and sugar. Whoops. The first shall make you fat The ingredients are listed from the most to the least amount. So if nothing else look at the first three ingredients. If it has something you are trying to avoid it will be right there. Something tricky that food manufacturers (usually the cereal makers) do is combine all the grains that are included together as one so sugar won't be the first ingredient. Look at your cereal and if it has something like grains(corn, wheat, oats) sugar is usually the very next thing. On a side note in case you are curious how much these grams of sugar actually are. 4-5 grams of sugar is equal to one level teaspoon of sugar. Other names for sugar When you see -ose is means sugar. Maltose, dextrose, sucrose are all sugars. Or corn syrup, HFCS, fruit juice concentrate, honey, maple syrup also are all sugar. Compare plain yogurt to fruit yogurt. Plain has 10 grams of sugar, while fruit has 44 grams (about 10 teaspoons!) of sugar. The 10 grams in the plain comes from the naturally occurring lactose that is in milk. The main thing to take home is that you should always know what you are putting into your body and if you are a parent it is double important to know what you're putting in your kids' bodies. If you don't want to delve into all this, at the very least look at the calories you are taking in.

This Might Be Why You Can't Lose Weight


In case you were wondering where your thyroid is located

I read an excellent article about the thyroid gland and it's effect on weight loss. It is worth checking out if you have been doing all the right things (proper nutrition, exercise, rest) and still not losing any weight.   What they NEVER told you about your thyroid and belly fat

Fat Fat With a Fidget

My job is killing me             Is your job killing you? Not just that annoying, close talker you work with that who really enjoys sardines and your company but actually effecting your health. But I exercise all the time you say! Studies have shown that it doesn’t matter. If you exercise every day, but that is the only movement you get all day you’re in trouble. Your posture gets all jacked up (technical term), you are at a much great risk for several deadly diseases, and you pack on the pounds. Have you ever went from a fairly active job to a sedentary job? Did you gain a little weight? That just means you are just like the average person. A study out of UNC Wilmington found that people who begin sedentary jobs put on 18 pounds over an 8 month period after starting the job. So what do you do? You are stuck in that chair because that is where you have to work all day. I suggest you take part in my Fight Fat With a Fidget Program (Patent Pending). I'm not a very observant person, but in all my days you know what I've never seen? A fat fidgeter. Have you? Look at that annoying guy in your meeting who looks like he is working an old sewing machine in hyper drive the way he is tapping his foot. Usually a wiry guy. How about the guy who just can't seem to sit still? Either he has serious bladder trouble or he is just a fidgeter. I think there is a lesson in there. Movement is the key to weight loss. Tapping your foot burns calories, pacing burns calories, even flicking a pin top up and down burns calories. For true fidgeters, it is usually second nature for normal people it takes a conscious effort. The one risk you run is annoying everyone around you. Air drumming guy, the guy who rocks like Rain Man in his chair, I'm sure you have all met similar people. It all gets back to moving more than you are now. Do a Flashdance type run at your desk every now and then, do the arm part of the jumping jack in your chair, install an arm wrestling device in your 18 wheeler like Stallone in Over The Top. Find something (preferably one where people don' t think you are insane) that can help you burn a few extra calories. Look at it this way. If you burned an extra 50 calories in a day, you would lose about 5 pounds of fat a year. An extra 100 calories a day and you would lose 10 pounds of fat in a year. Not too bad for a little extra effort. Stay active, stay slim.

5 ways to eat more vegetables

                              We had a nutrition seminar the other night for boot camp and our registered dietitian Hunter Copeland made an interesting point about vegetarians. He said that many of the vegetarians he sees tend to not eat any vegetables! Hunter even said himself that when he was a vegetarian he very rarely ate actual vegetables. He said the “vegetarians” were actually consuming large amounts of grains and processed junk (chips, crackers, cookies, etc…) instead. How many vegetables are you eating? The recommendation is 5-7 servings a day, but do you know how many servings the average American gets? 2 servings. Sadly it is probably one serving from pizza and one serving from the lettuce and ketchup on a Big Mac. I am a bit of an expert myself in the no vegetable area of expertise. I did not start consistently eating vegetables until I was in my late 20’s. Nothing quite like telling your son to eat his vegetables when the last vegetable you had was a carrot that came with some wings 4 years ago. I became determined to eat vegetables and it was one of the best decisions I have ever made. More energy, felt better overall, skin looked better, lost a lot of belly fat, etc… plus I felt like a better role model to my son. So I would like to share with you a few ways I used to start getting more vegetables in your body. 1.      Get the day started right-I love me some eggs and I eat them nearly every day. I get some frozen vegetables, heat up some coconut or olive oil, cook my vegetables in the oil, then throw in some eggs for a delicious meal. Conventional wisdom and the classic food pyramid would tell you that this meal is terrible. Conventional wisdom in this country has gotten us to the point where nearly 1 in 3 people is overweight or obese. Time to try something new. Here’s what I ask a lot of people. How is what you are doing currently working for you? Getting good results? Awesome, keep it up! Not getting results? Why not try something new and see if it helps? 2.      Experiment- Get crazy baby! Go into the produce aisle and try something you can’t even pronounce. Figure out what cooking style tastes best for you: grilling, sautéing, boiling, raw, green smoothies (recipe below) like in the 21 Day Belly Blast. 3.      Pre-made saves the day- I’m too lazy to rip a head of lettuce up into a salad. Grocery stores know this, so they have you covered. Makes it real easy to throw some salad into a container and add a protein. For instance, today I had my lettuce, package of tuna, a few cranberries, and some olive oil poured over the top. Shake it all up to mix everything and you have a quick and healthy meal 4.      Get the salad bar and actually get some salad- I went to Ruby Tuesday’s after church on Sunday and got the salad bar. Great salad bar, but I saw some people pull of a pretty impressive feat. Get a giant plate of food from the salad bar and not get one vegetable. It was amazing. There was cheese, bacon, pasta salad, the mayo filled fruit salad thing, croutons, and salad dressing. Pretty impressive, but not that great for you. 5.      Make it a priority- This is the most important thing I did. If you make it a priority you will eat more vegetables on a consistent basis. Don’t make it a priority and you will continue to eat vegetables sporadically.     Green smoothie recipe -1 cup of water -1 cup of mango - 1 frozen banana  -1-2 cups of spinach Put in water, then fruit, then greens, blend it all up. Sounds disgusting, looks more disgusting, actually tastes good. Great way to start your day with some vegetables in the tank.
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