Archive for May, 2013

Burn your ship! The motivation of desperation

Have you ever heard the motivational tactic used by 16th century Aztec conqueror Hernando Cortez?   Upon landing on the coast of modern-day Mexico in 1519, he ordered all the ships to be burned before they started their attack.   This was a way to get his army completely focused and ready to do whatever it took to be victorious.   Retreat was not an option, there was no going home. They were either going to win or die trying.   Have you ever burned your ship? I have and it was one of the scariest, most exciting things I've ever done.   I started my fitness business on the side while working for the government. It was a tough decision to leave a job with benefits, steady income, and one I actually enjoyed. But if I wanted to take my business to the next level it was something I had to do.   There is a big difference in having extra income from a side business and having it be your sole income source. You go from "Hey that's nice." to "Hey I need to make this work or we can't pay the mortgage."   There is a saying that I was definitely living. "To be a success you need desperation or perspiration." It was a mindset shift that resulted in me picking up my game in everything I did.   Have you ever been in a situation where you HAD to do something? There is very little you couldn't accomplish when you have to. Ever had to finish a huge research paper that you had the whole semester and you miraculously finish in one day?   Change this over to fitness. Imagine if you had to do a swimsuit photo shoot in 6 months. I saw you physically flinch when you read that 🙂   How hard would you work out? How disciplined would your eating be? You would be desperate to not embarrass yourself.   What if your doctor said you needed to lose 50 pounds or you were going to die? That is slightly more motivating than wanting to fit in some skinny jeans.

I want you to do something right now. Write down your goal. Not in your phone, not typed on the computer. Use actual and paper to write it down. It will connect you to that goal in a way electronics can not.

Whatever it takes, burn your ship and stop being "half in" on your goals. If you don't have a goal that puts a fire in your belly every day to reach it, then you need a new goal!

Raising Healthy Teenage Girls

Teenage Girl Body Image   The teenage years are an extremely hard time for girls. We want to make them a little easier. We are offering a Teenage Girls Boot Camp this summer starting on June 11th. They will not only learn about exercise, but also about proper body image, the dangers of fad diets, proper nutrition without restriction, and much more.   Our goal is to stress the importance of being healthy, over the unrealistic and unhealthy images they are bombarded with through TV, the internet, and magazines. This will be an accepting environment, free from judgment and ridicule.   The class is twice a week on Tuesdays and Thursdays at Big Spring Park in downtown Huntsville for 8 weeks. Registration is open now to the first 15 who sign up.   Teenage Girl Camp   We have had a few donors sponsor teens who could otherwise not afford it. If you are also willing to sponsor a teen, please let me know.

What we do at boot camp, as demonstrated by my dog


One of the most common questions people ask me is, "What do you do at your boot camps?" They are asking what types of exercises we do. But deep down I know they truly don't care. They don't!   What they really want to know is, "Can you get me results?" The answer to that is yes of course! I could tell you about all the fancy, awesome exercises we do. The equipment we use, the variety of workouts, etc... In the end, what we do is get you unstuck.   Here is a video starring my dog, that demonstrates that.  
Getting Unstuck, starring Shug the dog
Getting Unstuck, starring Shug the dog
  That is what we do. We coach you, make adjustments, encourage you, and make sure you reach your potential. You have everything you need right now to be successful, we just help you bring it out.

Quick and Healthy Meal Preparation

Today we have a guest post from Laura Watson. Laura is a Registered Dietitian, who not only attends our boot camps but also helps our clients create meal plans. She has a very helpful post on creating your own healthy, frozen meals.   Can you imagine coming home and literally bringing out a supper from the freezer that isn’t high in sodium and full of preservatives, is truly quick, easy and convenient and the big plus, is healthy?   Imagine this meal….Tilipia with Mango Strawberry Salsa, a cold bean/rice salad and for dessert, yogurt covered fruit and granola. Nutritionally you are getting a lean meat, a fruit serving, a milk serving and a starch. Since this meal could have more non-starchy veggies the only work or preparation cut be cut tomatoes, a side salad or in hindsight, broccoli added to the bean/rice salad. Instead of planning, grocery shopping and preparing meals every day you could do those tasks once a week or once a month and freeze the meals. To understand what I am talking about check out the web site   If you are a Mom or not a Mom this web site is for you. When getting home from work you simply take the food from the freezer and allow it to thaw. You might have to quickly cook some of the recipes, but all in all, much less time and waste in wondering what to cook, less costly than “take-out” or eat out and again, easy and healthy!   Let’s take the food examples above. The recipes are featured in May’s 2013 Traditional recipe list on the once a month meal web site.  After clicking on the May 2013 list scroll down to the following recipe: Talipia with Mango Strawberry Salsa. Use fresh or frozen tilapia. If fish is fresh, you’ll need to freeze it.  Combine the fruit to make the salsa and freeze. When ready to eat remove the tilapia and frozen salsa and thaw in fridge. Follow directions in thawing and cook the tilapia (only 6 minutes to cook). Place thawed salsa atop the cooked tilapia.   Next let’s glance at the Cool Bean Salad, a very easy salad. This recipe makes 6 servings. You’ll divide it into 6 freezer bag servings. This one doesn’t have a nutritional analysis. You can use the following to do a quick nutritional analysis:   For dessert consider the Yogurt covered Fruit and Granola recipe (featured as a breakfast recipe). Notice after making the granola you can freeze it. The cut fruit and yogurt is frozen in ice cube trays and later removed from the ice cubes and stores in freezer bags.    

Fighting breast cancer, one burpee at a time

If any of you watched the video I posted about my core values or have ever heard me talk about our boot camps, I talk about how we are more than just an exercise class. This is my opportunity to back that up.
With over 200,000 women being diagnosed with breast cancer per year, chances are breast cancer has already touched your life in some way. For anyone who joins our boot camps that start on May 28th, we will be donating $50 to the Liz Hurley Breast Cancer Fund at Huntsville Hospital Foundation.
This offer is good for the Huntsville, as well as the Madison location. Any help you can provide in getting the word out would be most appreciated. This is a cause that is very important to me, so I am really excited to get an opportunity to help.

The Recipe For Awesome


I recently gave a key note presentation to a group of local business owners who are looking to grow their businesses. My presentation was based on the 10 Core Values I have used to grow my business.   Everything I do: boot camps, blogging, books, e-mails, face to face interactions, phone calls, etc... is driven by these 10 things. My goal is to be very transparent in everything that I do. So I would love for you to check out this 10 minute presentation. If you catch me living outside of these 10 things, please call me on it!  
The Recipe For Awesome

Winners and Mud Run Training

Here are the winners from the Mother's Day contest:   Food from Taziki's: -Joanne Snead -Mary Ottman -Tina Sheppard   Massage from Danielle Knight LMT: -Renee Harris   MIMI Medical Software: - Lisa Bermes   Fix Fat Forever Weight Loss System: -Kelli Scearce   And the winner of the Grand Prize of a month of boot camp is: -Royce Archer! Amazing story about an amazing woman.   Congratulations to all of the winners! And thank you so much to everyone who shared, they were all very inspiring stories. Hope your moms know how you feel about them.  It was really tough deciding on a winner. I had to wimp out and ask for someone else to choose for me 🙂  

Adventure Race Training   Have you ever done an Adventure Race? Like a Warrior Dash or Spartan Challenge. If you have, you know how much fun they and how satisfying they are to finish. If you've never done one, then you should!   If you are looking to do your first adventure race or 10th, I wrote an article to help you get ready.   Tips to get you ready for Adventure Races  

How to eat fish, if you don’t like the taste of fish

  In case you missed the Mother's Day Giveaway, you can go HERE to check it out. All you have to do is tell why your mom rocks on that blog post to be eligible to win a month of boot camp and other awesome prizes. It is also worth checking out to see the heart felt tributes people have done for their moms.   Most of my life, I avoided fish like the plague. Except for tuna fish.  I hated fish, hated the taste of mayonnaise. But when you put the two together? I'm a big fan of that duet. My weirdness knows no bounds.   I still don't like the taste of fish. Or more accurately, I don't like fishy fish. If you know what that means.   I have found that there are certain types of fish and certain ways you prepare them, that can turn a non-fish eater into a fan so you too can get the health benefits from eating fish. Maybe these will help you   1. Type of fish Typically the white fish seem to be the less fishy of the fish. I have tried and like: grouper, orange roughy, tilapia, cod, tuna steaks, or flounder.   2. Fresh never frozen Even the frozen white fish tend to be a little fishier to me. If you have a place you can get fresh fish take advantage of it.   3. Cooking As a personal preference, I have found that using citrus based marinades and grilling fish make it much less fishy. I also really like blackened fish.   There are hundreds of ways to cook and prepare it, so don't be afraid to try new things! Stores also have pre-marinated fish if you are leery about doing it yourself. And if you are using the white fish, they tend to take on the flavor of the marinade rather than the fish itself.     If you want to get fancy and eat salmon that is not fishy, you can try this recipe from The Fix Fat Forever Weight Loss System.     Salmon Cakes with Green Onion, Ginger and Garlic Serve over steamed or sautéed cabbage or bok choy, or with stir fried vegetables or rice. Makes 3 servings, 2 cakes each Ingredients:
  • 2 (5 ounce) cans boneless skinless pink salmon
  • 3 green onions, sliced thin
  • 1 tablespoon minced ginger
  • 2 teaspoons minced garlic
  • ¼ teaspoon salt
  • ¼ cup whole wheat panko (or breadcrumbs)
  • 1 egg
  • ½ teaspoon sesame oil
  1. Combine salmon, green onions, ginger, garlic and salt in a large bowl and mix well. Add panko and egg and mix gently to combine. Form into 6 patties.
  2. Heat sesame oil in a large skillet over medium flame. When hot, add salmon patties. Cook without disturbing for 4-5 minutes or until bottom is golden and crisp, then gently flip with a pancake turner. Cook an additional 4-5 minutes on other side.
  Per serving: 165 calories, 6 g total fat, 2 g saturated fat, 105 mg cholesterol, 8 g total carbohydrate, 1 g dietary fiber, 20 g protein

Honor thy mother, win thy free month of boot camp

Let's face it, none of us would be here if it wasn't for our mom. Just blew your mind didn't I? I'm pretty deep like that.   As a way to honor moms, I would like to give away a free month of boot camp. To be entered to win, all you have to do is comment on this post and tell me why your mom rocks. The winner will not only win a free month of boot camp, but also a boot camp for your mom (or something equally awesome she might like)!   There will also be several prizes chosen at random, so make sure to comment! You could also win: A Swedish and foot massage from Danielle Knight at Blue Healing Spa. Danielle fixed my neck a couple of weeks ago, when I could barely move it. Awesome massage therapist. Free food from my favorite healthy food on the go place Taziki's. A copy of The Fix Fat Forever Weight Loss System.
Your own MIMI Medical software. MIMI is a simple easy to use intuitive computer software program that organizes your important medical and prescription information. I have a MIMI and I truly think everyone else should as well. If you've never heard of it, click that link and check it out. It can truly be a life saver for you or a loved one.
You can write as little or as much as you want, just make it heart felt and it will turn out great.   I'm really excited to see what you can come up with! I think this is a great way to reflect on all that your mom has done for you. The contest will run be over on Saturday May 10th. Good luck! PS-If your mother is no longer with us, I encourage you to still write in about her. You can still win and I will think of a way to honor your mother's memory as well.

The Importance of Exercising While You are Away


This is a guest post from Mike Manning from Manning's Musings on exercising while traveling   It is no secret that traveling can cause a lot of stress for an individual. Therefore, even when you are on the road, it is extremely important that you keep a fitness routine. Since you will have this added stress during this time, exercise will allow you to alleviate some of it. Furthermore, if you have been used to exercising each day, missing out on your routine for a few days will cause you to have a much harder time to develop the routine again. Luckily, there have been a plethora of advancements in lodging and traveling that will allow you to keep your exercise routine even when you are on the road. Incorporating Fitness   One of the most important things to do is to incorporate fitness into your routine when you are traveling. There are many ways to do this. If most of your business meetings are in the morning, then it will be easier for you to exercise at night. If it is possible, you can get in some exercise by walking to your meeting instead of taking a taxi to it. By following these types of tips, you will be able to incorporate fitness into your travel and keep your fitness routine at the same time. Researching Hotel   Researching the hotel in which you plan to stay in is also very important. Since some hotels offer great exercise equipment, you will know that you will be able to exercise prior to arriving to your destination. On a recent trip to San Francisco I was able to book a hotel room with a great fitness center. This travel reviews site was able to give me a list of San Francisco hotels and I was able to book the best hotel for my personality. Depending on the hotel, you may have access to running trails, exercise equipment, and exercise classes. Therefore, you should try to make lodging reservations at hotels that present the best opportunity for you to stay fit. Waiting at the Airport   Luckily, you can even find time to exercise in many airports. Airports are places that travelers will spend a majority of their time; therefore, some airports have begun to offer exercise facilities for people to use as they wait to board their next flight. For example, zen and yoga rooms are offered at the San Francisco International Airport, and walking paths are offered at the Minneapolis-St. Paul International Airport. Traveling can be done for leisure or business, but regardless of the reason that you are traveling, be sure that you do not forget to exercise during your trip. You can check out Mike's other posts by going to his blog 
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