Archive for June, 2012

Free 10 Week Detox Program

    Let's face it. We are living in a Golden Age of haters.TV, radio, movies are all chock full of conflict and negativity.   And then there is the capital city of Haterdelphia, the Internet. Which is basically a breeding ground for a super species of negative people who feed of off making people upset.   Quick tip- If you wouldn't say it to someone's face, don't put it on the Internet.   So here's is what I came up with to combat all the stress and negativity that we are surrounded with.   A Negativity Detox Program   Many of you have already tried the 21 Day Belly Blast program that detoxes your body of processed and junk foods. That works great, but if you are stressed you will not be able to lose fat. That was covered more in depth here --->Faucets determine fat loss   But many of you let me know you are still struggling with ways to beat stress. Over the next 10 weeks I will offer one challenge every Monday for the week. The purpose of these challenges will be to purge you of the negative influences in your life and replace them with new positive thoughts and actions.   To many of you this may sound silly, I understand. But if you are willing to trust me and just give it a try, you will be amazed at how much better you will feel.   First Week Challenge   Might as well start with one of the toughest ones first. When you are riding in the car this week, do not listen to the radio, talk on the cell phone, text, or anything other than drive.   A lot of the stress we have in our lives is from sensory overload. Stop what you are doing right now and just pay attention to all that is going on around you right now. AC blowing, radio on, people talking, lights flashing, etc...   There is a lot going on! You may not notice it, but your body does and all of that adds up. Give your body a break. Now if you have to handle work or kid related things in the car, I understand. The goal is to get 30 minutes a day of as much quiet as you can. You can do that at home or anywhere else as well.   Use that time to plan out your day or week, plan your meals for the day, pray, meditate, problem solve, or whatever you need to do. You will be amazed at how much clearer your thoughts are without Ke$ha blasting in the background.   Try it and let me know what you think. This is your challenge for the week.    

Healthy Chicken Pizza Recipe


Healthy Chicken Pizza

I'm a routine eater. I can admit it. I get into a groove of eating the same foods over and over again.   Well I'm ready to start getting a little crazy. I'm such a party animal I bought a cookbook.   You think you live on the edge, you got nothing on me pal. The recipe book is called:   197 Healthy and Delicious Fat Burning Recipes   Pretty catchy title huh? Thankfully the recipes are easy to make, serve 3-4 people (or just me if I'm hungry), and the best part for me?   It costs $4.95. You can get yours here ----> Recipe book  Yes I am cheap, plus I didn't want to risk spending more than that and have cookbook with complicated recipes I would never even attempt.   Here is one from the book that sounds awesome:   Healthy Chicken Pizza    Ingredients: 1  12 ounce whole-wheat or whole-grain pizza crust, such as Boboli 1/4 cup pizza sauce 1/2 cup frozen spinach, thawed and drained well 1/4 small red onion, thinly sliced 1 cup shredded part skim mozzarella cheese 6 medium white mushrooms, sliced 1/4 cup part skim ricotta 2 Tbsp grated Parmesan 1 Tbsp Extra Virgin olive oil 2 tsps Balsamic Vinegar 6 oz of chopped chicken, cooked   1.  Cook 6oz of chicken and then cut into small chunks.   2.  Preheat the oven to 450 degrees.  Place a large pizza pan or baking sheet on the bottom of the oven to preheat.   3.  Spread the pizza sauce on the pizza crust followed by the spinach and onion.  Then sprinkle with the mozzarella and mushrooms.  Dollop the ricotta over the pizza and sprinkle wiht the parmesan.  Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.   4.  Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven.  Bake until the crust is puffed and beginning to color at the edges and the cheese is melted.  This should take about 10 minutes.  Take the pizza out of the oven and then preheat the broiler.   5.  Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling.  This will only take about 2-3 minutes.  Pull the pizza out and let cool for 5 minutes.  Sprinkle with the balsamic vinegar and slice and serve. Makes about 6 servings (for normal humans):   Nutrition facts per serving: Calories:  287 Protein:  22 grams Carbohydrates: 30 grams Fat:  10 grams Fiber:  5 grams    

Will you join our team?


Madison and Huntsville Adventure Boot Camp instructors at the Liz Hurley Ribbon Run

  Are you doing the Liz Hurley 5K this year? If so, I would one to have you join our team!   The 5K will take place on Saturday October 20th at Huntsville Middle School. The men's 5K is at 7:30am, women at 9:00am, and then a survivor's walk at 10:00am. I'm running in the women's 5K, so I can be with my people.   If you've never done this race, it really is an awesome day. Seeing all the people dedicating the race to loved ones, as well as doing the race in memory of someone who passed away is very powerful.   What if you're not a runner? What if you can't run 3.1 miles (the distance of a 5K)?   No big deal! You can walk, you can crawl, you can do it at your pace and level.   Breast cancer will touch every one of our lives, if it hasn't already. This is a great chance to do your part to help fight this.   Please join our team here ---> 5K Team Sign up   You can always make donations as well. Either way, thanks for taking the time to read this.   "It is our goal to make every breast cancer patient a survivor." -Taken from the Liz Hurley Ribbon Run web site

A weird way to vastly improve your life


These guys have the right idea

I just read about a study that found a pretty crazy way to make sure you live longer. Get on Facebook more. Well, not exactly but along that same train of thought. The study done by researchers at Brigham Young University and the University of North Carolina at Chapel Hill found that having a poor social life had almost the same effect on mortality rates as smoking does. Having close friends and family actually appears to increase your life span by 7.5 years. Here are two things research has proven that having a strong social life can do for you, that may have a connection with the added years: -lower heart rate and blood pressure during stressful times if there is a close family member or friend with you -stronger immune system (less colds) How awesome is that? We make sure to exercise, eat right, stretch, get plenty of sleep, but how many of us think that going to the movies with a friend can help us live longer? This is just another reminder to never take your friends and family for granted. The study found that the more diverse your social network ( for example you hang out with a group from church, work, your son's t-ball team, the people you exercise with) the stronger your immune system will be. Personally I go jump in the ball pit at Chuck E. Cheese once a year. I figure if I can survive that petri dish of festering kid funk I can survive any airborne diseases. That's just me though. We are all so busy these days we don't take the time to actually hang out with our family and friends (outside of Facebook) like we should. I'm going to use this as motivation to start doing so. Anybody care to join me? I'll make you healthier.

What most trainers won’t tell you

There are a lot of opinions out there on what is the best way to exercise. With so many options out there to choose from, what is the best one? This video lets you in on a little secret that a lot of trainers won't tell you. PS-I don't normally look as sneaky as the freeze frame above suggests.

The Mind-Muscle Connection


These muscles are going to blow, get down!


This is a tip you can put into practice in your next workout. It involves what fancy people call the Mind Muscle Connection.

The idea is that if you focus on the muscle you are working it will increase the effectiveness of the exercise. For instance, Ahnold Long Last Name Bodybuilder/Actor/Politician used to picture his biceps turning into mountains as he did bicep curls.

Now this may or may not be a goal of yours. And it doesn't work for everything. I sometimes lay in the sun and picture myself being as tan as George Hamilton, but I just end up burnt and peeling. So let's stick to exercise with this technique.

The next time you do any resistance training exercise (weights, bands, bodyweight), I want you to focus on the muscles involved. Picture them working through the full range of motion. Picture how you want that muscle to look. Do that exercise all the way with that muscle.

Let's use the bicep curl for an example again. If you are doing a bicep curl concentrate on your bicep doing all the work. Put an image in your head of that muscle doing all the work. As you raise the weight up and especially as you lower the weight down.

The lowering part, or eccentric contraction in fancy talk, is one that many people neglect. Have you ever lifted a weight and then let it just kind of flop back down on it's own? Um, yeah, don't do that anymore.

Remember to ABC.



in Control of the weight

Start focusing more on muscles and less on the movement you are performing. You will see a lot of people just trying to get the weight up and down, usually with momentum doing most of the work rather than their muscles. Start taking advantage of the mind muscle connection to improve your form and get better results.

The benefits of fat loss and how to win a free massage

  I was about to come up with a post about all the benefits of fat loss, then I came across an awesome picture. A picture is worth a 1000 words right? All of that by losing fat! Not just dropping pounds on a scale, but actually losing fat. Pretty cool.   So who wants an hour long massage? We are starting a Facebook contest at Huntsville Adventure Boot Camp where you could win one. Take a picture of wearing your boot camp shirt in cool/odd/funny/unusual places and/or situations, then post them on the Huntsville Adventure Boot Camp fan page.   Don't have a shirt? You can still win! You can either purchase one for $10 (email for details) OR you can just hold up a homemade sign with Huntsville or Madison Adventure Boot Camp on it, take the picture, and upload it.   The picture that gets the most likes, comments, and shares (each is worth a point) wins! The contest will end on June 30th.  Post your pictures here ---->Huntsville Adventure Boot Camp fan page   Good luck everybody!

Working out, Beating Cancer

  I have a guest post today from David Haas of the Mesothelioma Cancer Alliance. Cancer will touch or has touched all of our lives at some point, so this a great resource to read and share with others.   According to the National Cancer Institute, one of the best things that you can do for yourself if you have been diagnosed with cancer is to exercise. Exercise can help you get back on your feet after a very trying treatment of mesothelioma or other cancers, and it can also do a great deal to make sure that you don’t have a recurrence. Take a moment to think about small ways in which you can add exercise to your life. Get Up Early If you are someone who is very busy (and let’s face it, who isn’t?), you may be wondering where you can fit in all that exercise that they say that you should. Even finding 30 minutes to yourself on a daily basis can be rough, and then throw in all the parts that include getting dressed, showering and cooling down! If you can stand to get up a little, earlier, consider throwing together your gym bag and having a quick 30 minutes of exercise before work. This is a good way to make sure that you get your exercise over with, and it also allows you to get pumped for your day! Make It Social We all know the tip about exercising with a friend, but what happens when you open that exercise up to all of your friends and your family? Chances are good that a number of people you know are invested in getting fit. Now they just need the excuse. Consider all taking a class together, or meeting together to go rock climbing. If you have the increased incentive of getting out to see people that you like, you are going to be much more likely to make it to the gym in the first place. Make sure that you consider getting people together for some kind of exercise party! Do It at Home Plenty of people think that you can’t get fit at home, but the truth is that you can! Many people are discouraged because the facilities are limited, but it takes very little to make sure that you can get fit at home. Pick up an exercise bike or simply purchase a step and use it while you are watching your favorite TV shows. You don’t need a lot of variety when you are working at home. All you need to do is to make sure that you can do something. Something Better Than Nothing It is hard to go from doing nothing to doing a regular exercise regimen. Many people find that it can be frustrating when they forget a day or when they just don’t have the energy to work out. Remember that it is always better to do a little bit than nothing at all, and that even if you trip up one day, it doesn’t mean that you will trip up the next. Fitness can be an important part of your recovery process, so think about how you are going to add exercise to your routine. This can change your life around in more ways than you might think.

Working out on your vacation


One key to vacation workouts-Make it interesting

    You know when you're on vacation and all you can think of is exercising? Just me? Maybe you don't obsess over it, but it really pays off to stay active on vacation. The goal is NOT to break records, the goal is to have a fun, interesting, and energizing workout.   I thought I would share a few of the workouts I have done the past few days to give you some ideas you can use or modify for your next trip.   Workout 1- Cardio and Calisthenics   I ran to a nearby playground and did 5 rounds of the following: 20 pushups 10 pullups 10 burpees Then I ran back. The whole thing took 17 minutes.   Workout 2- RV Park Scavenger Hunt   We were camping out at a state park and I compiled a list of things I thought I might see if I ran through this place. I will have to share my list of things I was looking for some other time.   Just kept checking off items as I went. This made for a very interesting run and time went by really fast. Since I'm not a big runner, any distraction is very helpful.   Workout 3- Crazy Kettlebell Guy   Next time you are at the beach, I want you to walk around with a kettlebell at 5am. Just do it, it is worth the looks you get.   Guy in nothing but jorts, an airbrushed unicorn hat, carrying a giant beer and some Laffy Taffy? Not a second glance.   Seemingly normal guy carrying a kettlebell? Mass murderer.   Weird how society works huh?   Any way, if you have a kettlebell this is a great, quick workout. The object for this one is constant motion. I tried to keep doing as many rounds as I could without rest for the following exercises:   Swings Clean and press Right Clean and press Left Squat and high row Around the worlds (both directions) Single leg deadlift Right Single leg deadlift Left   Pretty challenging workout to do in the sand, but a lot of fun.   Workout 4- Gym workout   I like to check out any gyms, so I did a workout with my wife in the place we were staying's fitness center. I tried to be normal and do normal person workout, but it didn't work. Here is what I ended up with.   7 minutes in the treadmill (couldn't get the TV to work right) Incline single arm presses (fairly normal) Dumbbell snatches (starting to go off the rails) Burpee pullups (full on stares) Plyometric pushups (hid in a corner) Hanging knee raises (normal) Paloff presses (strange looks)  
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