Archive for December, 2012

Creating a more awesome you


I wrote an article for another web site last week called Our Valley Events that I really think can help you make 2013 your best year ever. It is about 10 different things you can do to make yourself awesome.   Who doesn't want that?   Some of it is physical, while others are more mind set based. It even has the thing I am making part of my physical make over in 2013 that is pretty far out of my comfort zone.   Check it out here:   10 Ways to make yourself awesome in 2013   Use the New Year as a way to make a new you. I am very excited to bring you lots of new and effective tips and techniques in 2013, so make sure you check back frequently.   Happy New Year!

12 Days of Christmas Workout (No equipment needed)

Merry Christmas! In between your present opening and egg nog fueled rants on why in the world kids' toys have to be locked up like Fort Knox, maybe you feel like getting a little workout in. I'm here for you my friend. You know that 12 Days of Christmas song right? How it seems like it lasts forever? Now you can make your workout seem like it lasts forever! Very exciting right? This workout works just like the song. You do the first exercise (verse), then the first exercise and the second exercise, then you do the first, second, and third exercise. Pretty sure you get how it works. It does help if you sing the song out loud, unless there is someone else there to hear you. Here are the exercises: 1st day... 1 minute running (in place works too) 2nd day...2 wacky jacks 3rd day... 3 Pike pushups 4th day... 4 box jumps 5th day... 5 jumping jacks 6th day... 6 bench dips 7th day... 7 belly blasters 8th day... 8 close grip pushups 9th day... 9 jump squats 10th day... 10 walking lunges 11th day... 11 hip raises 12th day... 12 burpees See how fast you can get through the list. Hope you have an awesome day.

Honoring the victims of the Sandy Hook Elementary shooting


Man I can barely look at all those innocent faces

  I just can't get over the tragic shooting at Sandy Hook Elementary. I considered not writing anything about it, but it has motivated me to do whatever I can to help others. So I will need your help on a few things. I would love if you could send me some ideas on some things I can do to help others. I created a page/movement called Random Acts of Awesomeness on Facebook. A place to inspire and get inspired through acts that help others. Things as small as leaving a quarter in the gum ball machine for the next person to putting $75 gift cards at random spots around town. If you would like to join in, you can go to the page here ------>Random Acts of Awesomeness Also, if you are in the Huntsville/Madison area, we are going to do a charity boot camp on December 26 to honor the 26 victims. It will be from 830-930am. It will be fun for the whole family, so all ages and genders are welcome. Just bring an exercise mat and soem water to Weatherly Elementary School at 830am the morning of December 26th. We will be taking donations for the National Children's Advocacy Center (NCAC). The NCAC's mission statement: "The NCAC models, promotes, and delivers excellence in child abuse response and prevention through service, education, and leadership." I thought it would be a great way to honor a child who has passed away, by helping another child live a better life. If you prefer you can donate online below: NCAC Donations Thank you for helping, you are awesome!

Don’t you dare stop now


  “Never give up on something that you can’t go a day without thinking about.” -Winston Churchill   I'm assuming since you are reading this that you have an interest in health and fitness. And I'm sure you have some goals that go right along with that interest. Have you given up on them? Did it seem so far out of reach, you figured you shouldn't try? That is the absolute worst thing you can do. If you don't have your health, nothing else matters. Do not give up on yourself. You have to keep plugging away. It does not happen overnight, but it will happen if you stick to it.  Have you ever heard of the Moso plant? I just read about it recently and found it really interesting. The Moso is a very unique bamboo plant that grows in China. What is so unique about it is the way it grows. To grow it has to have proper sunlight, water, nutrients, etc... for 5 years. 5 years! Nothing happens for 5 years, but when it starts growing it will grow two and a half feet per day. In 6 weeks the Moso will reach its full height of 90 feet tall. What is going on with that thing? Why take so long? The Moso is growing miles of roots during that entire time to get ready. I have seen a similar phenomenon in some of my clients. They will not get results for months and months, then one day it seems like they are dropping a pant size every other week. Two of the most important parts of any successful exercise program are consistency and intensity. Keep showing up and work hard as hard as possible when you get there. Make absolutely sure you are doing both of those things Put down your roots. Do you need a visual example of not giving up? This is a video that has been around for awhile, but it still motivates me every time I see it. Hope it does the same for you.

Your Fat Loss GPS (Free gift)

  For some people, this will be a complete waste of time. Hey, I understand. You are busy and don't want to put the time and effort into it. But for the someone who is truly ready to change their life, this can be the ultimate system for success. Do you have a goal in mind now? Then don't wait a second longer! Start doing what it takes to get there now. Download your free copy by clicking the link below: Use this to truly define your "why", then use it to form your "how". So if you are ready to take action, just send me an e-mail at and I will send you your free copy of the Fat Loss GPS. I'm always here to answer questions or help solve any problems you are having. Thank you for letting me know when something is useful to you, makes me feel like all these hours in a computer chair are worth it. If this helped you at all, come be part of our Facebook community or sign up for a free copy of our newsletter. "He who has a why to live can bear almost any how."  -Friedrich Nietzsche

Buffalo Chicken Salad Recipe and how the cool kids boil eggs these days


Want to know how boring my lie is? This was life changing to me.

Raise your hand if you like chicken wings? I'm a fan myself. Nothing like just getting that sauce all over your hands, forgetting it's on there, and rubbing your eyes.  Good times right?   Well, fried chicken wings are not that great for you. I came up with a healthier alternative. And as an added bonus, it is something you can: A. feed a family B. hide in the back of the fridge and keep all to yourself to eat on all week for lunch   I will give you 3 guesses as to what I did with it. So here are your ingredients: -Bag of frozen chicken breasts -Wing sauce  -Bag or container of mixed greens or Romaine lettuce -Hard boiled eggs -Walnuts  -Raisins -Extra virgin olive oil   Put the chicken breasts into the Crock Pot (I put mine in frozen). Cover each chicken breast in wing sauce. Cook the chicken on low for 8-10 hours. So easy a Cave Joe can do it.   Then all you do for a quick meal is throw some chicken, egg, walnuts, and raisins onto a bed of greens inside a Tupperware container. Then sprinkle in some extra virgin olive oil and shake the container to stir it all up. Boom, quick and healthy meal.   Obviously wing sauce is not the greatest thing in the world for you. But it is better than going out for wings and fries. Also, you can adapt this recipe to fit your individual taste.    And a little tip on boiling eggs. That is so 2000 and late to actually boil them. What the cool kids do is bake them. Pre-heat your oven to 325, place your eggs into a muffin tin so they don't move around, and bake them for 25-30 minutes. I walked around for years secretly ashamed I could not handle boiling eggs. No more my friend, this I can handle. Works perfectly and they actually peel easier this way. Hope it helps you out a little. It has been the perfect, 5 minute lunch fix for me all week.  If you have any quick meals you can share with me, pass them on!   

The Get Happy Workout (weird)

Negative self talk is a huge problem in today's society that can actually spill over and have negative physical consequences.   You say you don't talk bad about yourself? Just to make sure, look through this list and see if any of these sound familiar.   Four Common Forms of Negative Talk 1. Filtering You eliminate all the positive you did and just pick out the negative aspects about yourself.   Person-"Hey you did so awesome on that presentation!" You-"Yeah but my hair was parted on the wrong side, my slides were the wrong color, I didn't roll my R's properly, and I sneezed 3 times."     2. Personalizing Anything bad happens it is automatically your fault.   "I can't believe they cancelled Gilmore Girls it's all my fault!"   3. Catastrophizing Always anticipating the worst is going to happen.   "I spilled some milk, looks like this day is shot."   4. Polarizing Things are either awesome or a complete disaster, no in between.   "I am great at this!" "I am the worst human being to ever attempt pinning things on Pinterest."   Just by having a positive attitude you can expect these benefits:  
  • Increased life span
  • Lower rate of depression
  • Lower level of distress
  • Greater resistance to the common cold
  • Better psychological and physical well-being
  • Reduced risk of death from cardiovascular disease
  • Better coping skills during hardships and times of stress
    So in response to that, I've come up with The Get Happy Workout (Trademark pending). One of my strong points as a fitness instructor is my ability to make people laugh. It is part of my formula for making a happier and healthier person.   Sweat + Smile= Success   Don't you just feel great after you exercise? And after you have a good laugh? Try this 10 minute workout to get into a better mood.   Warning-do not take yourself too seriously and if you are a very serious person there is no need to read any further.   DO NOT do this in front of others.   Trust me.   Each exercise is for 45 seconds, rest 15 seconds, then move onto the next exercise. Go through the whole list twice.   1. Wacky Jacks- hands behind your head, then try to make your knees and your elbows meet on the side of your body jumping jack style. Ridiculous.   2. Plank- the whole time I want you to think of something hilarious while you hold your plank. I find everything funny, but others might struggle here. Let me know if you need me.   3. Pushups- think about pushing through your armpits while you do these. This will make you stronger on pushups, but I also want you to make up benefits for pushing through your pits as you do so. For instance, did you know hair grows slower under your arms if you push hard enough while doing pushups? Less shaving=win.   4. Hip bridge talking- Lay on the ground, knees bent, feet near your butt. Push through your heels and make your hips go up in the air. I want you to contract and relax your butt without letting your hips drop down. Also, I want you imagine that those contractions and relaxations are your bum muscles talking to you. What could they possibly be saying? I need to know, so pass it on.   Great, low impact exercise that will also teach you how to get your glute muscles activated if you sit down a lot.   5. Squats- Push your hips back, keep your shoulder blades back, keep your knees out, and sit away from your knees on the way down. Push through your heels to stand back up. Whatever it takes, I want you to smile while you're doing this. Fake it until you make it.   It's 10 minutes of your time and if you embrace the goofiness properly I guarantee it will make you feel better. I have a PHD in goofy so you are in good hands.   When in doubt, check out this video of a baby laughing hysterically. Good times.

Strength and Honor


A friend of mine retired from the Army last week and he told a very interesting story as part of the ceremony. He got the opportunity to go on an Honor Flight. Honor Flight is a program that flies our military veterans to Washington DC to see their memorials. The whole day is dedicated to honoring them for their sacrifices.   My friend said that of the 100 veterans on the plane, 50 of them had to be wheeled aboard on wheelchairs. After a full day of flying from Huntsville to Washington DC, seeing all the memorials, and then flying back to Huntsville you would think they would be in rough shape. Of the 50 that were wheeled on, only 25 had to be wheeled off. The rest walked off that plane on their own.   What changed? Have you ever felt physically better after a day of flying? No way! It is an exhausting process that saps your energy, but they were walked proudly off that plane. How awesome is that?   So my question to you is, what's holding you back? Is it really that you are too injured, too sick, too frail, too overweight, too out of shape, etc... to exercise? Have you been feeding yourself negative thoughts for so long that your body now believes it?   This may not apply to you right now, but one day it might. I will send out more about negative and positive thoughts later on, but for now take stock of your situation. Is it really something physical holding you back or is it mental? If I can help you find a way to stay active through whatever you have going on, please let me know.
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