Archive for January, 2012

Sh!t People Say About Bacon

This just about covers it. Joe Martin from Huntsville Adventure Boot Camp ( breaks down people's inner most thoughts on (more…)

Real Men Do Zumba


Nothing like seeing what you really look like working out

"Everything you want is just outside your comfort zone."- Robert Allen   Based on that quote I should have just about everything I want in life after this weekend. I went to a Zumbathon this weekend to raise money for a very sick child. It ended up raising $3100! If my comfort zone was located in Alabama, going to a Zumba class would be like going to Antarctica. The class had between 50-60 people, with 3 of them being guys. Being 6'2" and really pale, meant there was a blinding white light towering over 95% of my fellow Zumbaers. Plus, one of the instructors is a friend of mine and yelled "Boot camp is in the house!" No hiding out getting a feel for the class, gotta be on top of your game. I've got a reputation to uphold after all. Despite all of that I had a great time, got in a great workout, and helped raise money for a great cause. Plus I did not hurt myself or anyone else. Badly, anyway. So what's my point? My point is, step out! -Try new things -Do something that scares you every day -Attempt things that you think are impossible Get out of the shell you are used to living in. Fear of failure is holding many of you back from reaching your true potential. Ask yourself this question. If I wasn't afraid of failing, what would I attempt to do today? We would never know you could drink milk or eat crabs if some brave people hadn't come before us and done it. I'm talking to myself on this one just as much as anybody. I am still scared of public speaking, but I do it anyway and it is getting easier. I set goals for myself where that little voice of doubt is whispering it is impossible. Sometimes he's right, sometimes I'm right. Either way I am improving myself every day. Don't be afraid to start that exercise class because you think everyone is staring at you. Even if they are staring, let them! Maybe they are starting at you because you are awesome. That's what I kept telling myself at Zumba. The majority of women who come to my boot camps were very nervous and or scared before they started. Then they found out I'm not going to be yelling, they can work out at their own pace and level, and no one is going to be judging them. If they hadn't come to that first class they would have stayed scared forever. Don't let fear of the unknown stop you from reaching what you think is unreachable.  

My next book


The world has a shortage of famous red heads. Why not me?

My first book has been getting really good reviews, so thank you to everybody who tried it and let me know they liked.   And a big thank you to those who did not like it, but kept it to themselves. Good looking out 🙂   So I am really excited to share with you some big news in my life.   You can read the official press release about my next book coming out.   I was chosen along with some of the other top fitness professionals around the country to write a chapter for an upcoming book.   It's an actual hard cover book and maybe, just maybe, someone you are familiar with is going to be on the cover. Too early to tell.   It is scheduled to come out in the spring, so I will keep you posted as I learn more.   I used many of you as the inspiration for my chapter, so I owe you guys.   Press release  

Martin Luther King Jr.’s last speech and a Quiz


How much do you know about the man behind the holiday? Take this quick quiz and see. The answers are at the bottom of the page.


1. What year was Martin Luther King Jr. Day first celebrated?

A 1968

B 1978

C 1986

D 1988


2. What college did MLK get his undergraduate degree from?

A Berry College

B Morehouse College

C Tuskegee University

D Crozer Theological Seminary


3. What happened to MLK in 1958 while he was out promoting his book “Strive Towards Freedom”?

A He was shot at

B He was beaten

C He was arrested

D He was stabbed


4. He earned his PHD in what field?

A Systematic theology

B Biblical studies

C Physics

D Linguistics


5. What award did he win in 1964?

A Nobel Peace Prize

B Medal of Honor

C Publisher’s Clearinghouse Sweepstakes

D Honorary Doctorate from Yale


6. What year did he win Time magazine’s “Man of the Year” award?

A 1963

B 1955

C 1960

D 1966


7. What TV show was he a big fan of?

A Hee Haw

B Andy Griffith Show

C Star Trek

D Hollywood Squares


8. How old was he when he died?

A 40

B 39

C 38

D 37


9. One of his biggest heroes was

A Babe Ruth

B Abraham Lincoln

C Mahatma Ghandi

D George Washington Carver


10. What would he refuse to eat

A Meat

B Carrots

C Bread

D Asparagus

Answer Key

1. A

2. B

3. D

4. A

5. A

6. A

7. C

8. B

9. C

10. A

Wounded Warrior 5K

Anyone that has come in contact with a Wounded Warrior will tell you how amazing they are. You would think there would be a bitter and angry attitude coming out of every one of these people.
Young people who have had their whole life changed, dreams shattered, and bodies wrecked serving their country with a horrible outlook on life.
That is absolutely not the case.
I have had the honor of training a few Wounded Warriors and their can-do attitude is infectious and inspiring. You have a chance coming up soon to help them and challenge yourself too.
Grissom's JROTC program is doing a 5K to raise money for their program as well as the Wounded Warrior Project. Never done a 5K? Why not try this one?
We had several from boot camp who did the race last year as their first ever 5K. You can do it too. Run some, walk some, just keep moving until you cross the finish line.
Here is a message I got from the race director not too long ago.
We hope you are training and getting ready for the 3rd Annual Grissom JROTC Wounded Warrior 5K!!  We have big plans on February 25, 2012 at 8:00 so plan to be at McGucken Park to see the Chinook and Apache helicopters land to kick of the festivities!!!  The Patriot Guard Riders and Vets with Vettes will return to help make this a morning of patriotic family fun!!!  The cannon will signal the race start and there will be many surprises along the route and at McGucken Park!!! Happy Training!!
Stefanie Payne Armstrong
Race Director
 Grissom Wounded Warrior 5K
  You can learn more and download the entry form HERE if you want to participate.

Think you can do better? (free workout)


And Lord please let me and Scruffy make it through the next 15 minutes

  Have you got 15 minutes to spare? Then I want you to see if you can beat me. First things first. Make sure you get a thorough warm-up before you start this workout. Then the workout is simple. Simple is a totally different word than easy as you will find out. Set a timer for 15 minutes and then see how many rounds you can get through of the following:
15 pushups
15 burpees
15 squats
15 shoulder presses (right arm only)
15 shoulder presses (left arm only)
15 squat and high row
15 pike pushups
15 mountain climbers
Select a weight that is challenging, but you should be able to do 15-20  reps with. I used 35's, most of the women in my boot camp used between 10 and 20 pounds. (Yes, I'm barely stronger than some of them. They are beasts though!)
Doesn't look too bad on paper, but it adds up. I was sucking wind about half way in. I got through 5 rounds. Most of the women in my camp completed anywhere from 2-4 rounds.
Think you can do better? Try it out and post how many rounds you got through below.

The Moment That Will Change Your Life

Are you at a point in your life when it seems like you will never get back in shape? You weigh too much, you're too old, you're too injured, you're too whatever. You may have adopted the attitude of, "Why even try?" I mean you are so far gone, what's the use? I will tell you what the use is. It's time to suck it up, get over yourself, and get to work. Take a look at people who made incredible changes in their lives. Completely transformed themselves. Whether it is someone on The Biggest Loser or the person at work who you barely recognize now. They have the same thing in common. At one point in their lives they decided they were absolutely fed up and disgusted with how their bodies looked, how they felt, how depressed they were, etc... Just like a lot of other situations, sometimes you have to hit rock bottom. I had a client once who had her wake up call when she realized she was ordering two drinks at the drive thru so the people wouldn't think all that food she had ordered was just for her. When are you going to get fed up? When are you going to say "No more!" Don't wait until after the heart attack. Don't wait until your spouse leaves you. Don't wait for something terrible to happen. You won't fix it over night, you may not even fix it in a year. But you have to keep going. Do you worry about your weight or body every day, but do nothing about it? That is the absolute worse. It eats you alive. Remember this simple AAA phrase. Action. Alleviates. Anxiety. You will feel so much better if you just do something! Start with a short walk, 5 pushups, 1 healthy meal. Just start. And once you start, refuse to ever go back. Never again will you be that person. The new you starts now. Take action today.

Too little protein=too much body fat

I was just reading a story on about the effect of a low protein diet on your body. You can read it here if you're curious --->Low protein study But since most of you are busy I will give you the parts that stood out to me: -90% of the excess calories the low protein participants took in were stored as fat. -For the normal to high protein group only 50% of excess calories were stored as fat. -Low protein participants lost 1.5 pounds of muscle in two months -The normal to high protein group gained 6-7 pounds of lean muscle (the good kind of weight gain that makes your body fat go down) -The study suggests that the current federal protein recommendations of 46 grams per day for women and 56 grams per day for men is much too low. -The normal to high protein group burned more calories at rest, while the low protein group's sedentary calorie burn was unchanged.   So what should you take away from this? This is not a ploy to get you to buy protein shakes or get on some crazy diet I'm selling.   I would just encourage you to eat a lean protein at every meal and make sure you get some protein in you shortly after a workout.  

I know many of you are looking for that magic fix (especially this time of year), but the "boring" stuff is what works long term.


 Eat healthy foods, exercise, and get plenty of sleep. Be boring and buff, like me 😉

Go to Top