Archive for June, 2013

It’s never too late to finish strong. My challenge to you.

finishstrong July 1st is Monday and that marks the halfway point in the year. Are you halfway through the goals you set for yourself in 2013?   No? Not to worry, it is never too late. Think of the amazing changes you could make in 6 months with hard work and dedication!   You could do some truly amazing things if you cut out the excuses and and got to work. So here is my challenge to you.   Get in 100 workouts between now and December 31st.   December 31, 2013 by the way. For those looking for loopholes. You know who you are.   That means you need a minimum of 3 workouts per week and most weeks you need to get 4 workouts a week. (Technically you need 3.84 workouts a week, but I was not sure how to measure that)   Getting that many workouts in will be tough. You need motivation, accountability, and you need something fun. Got that in your workouts already? Cool.   If you need some help, we would love to have you kick things off with our brand new Drop a Dress Size class that starts Monday July 1st in Huntsville as well as Madison.   It's never too late to finish strong.   PS-if you are a boot camp client, I will be offering a special prize to everyone that can get in their 100 workouts.

How to exercise in your car

Planking not recommended

Planking not recommended

Just so nobody tries to sue me, this workout is to be done either from the passenger's seat or while the car is safely stopped. We good? I'm no lawyer, but I am VERY sure that statement is legally binding.   My friend and Boot Camper Larissa asked to me to come up with a workout you can do in the car. Since a lot of people are traveling this time of year, I thought you might find this interesting as well.   Whether you are driving or sitting in the car for extended periods of time, it can make you sluggish, sleepy, and stiff. This workout should help make you feel more alert and loose. This does not replace a real workout, but every little bit helps.   Steering wheel exercises:   All of these exercises are for 5 seconds, rest 5 seconds, repeat that sequence for 60 seconds. If you are a beast, might not want to do these.   Pushes- hands at 3 and 9 o'clock, push as hard as you can. Flyes- Same hand position, keep your arms bent, elbows up, and try to crush the steering wheel. Pull aparts- same positioning as above, but pull out. This will train you to be awesome at opening cereal bags. Scap pulls- same hand position, arms stay straight, pinch your shoulder blades together. Imagine someone has their finger in between your shoulder blades and you are trying to pinch their finger. Curls- hands at 5 and 7 o'clock lift up on the wheel.   Toe to head squeeze:   5 second holds, rest 5 seconds then move on to the next body part. Repeat as much as needed. Car is in park or you are riding shotgun.   1. Pull your toes back towards your shins 2. Push your toes into the ground 3. Flex your calves 4. Heels in the ground, toes off the ground, pull your heels back towards you without actually moving to work your hamstrings 5. Flex your thighs. Or if you are in a large vehicle or you are a small person, extend your legs out and flex at the top 6. Flex your butt cheeks, also look at yourself in the mirror and/or at your fellow passengers while doing so. Just trust me. 7. Pull your belly button in as tight as you can and hold it like you are putting on a pair of pants that doesn't fit. 8. Palms up, arms bent, flex your biceps upwards without actually moving 9. Arms straight, palms facing in toward your body, push your arm backwards. Make sure to focus on squeezing your triceps (back part of your upper arm) 10. Shrug your shoulders   Try it out some time and let me know what you think!

Get that good sleep! Tips to improve the quality of your sleep


Always good to have a sleep routine

1. The single most important thing you will need is a good bed. In my opinion a great bed and mattress are well worth the amount of money they cost. Think about how much time you spend in that bed over the next 10-20 years. A very worthwhile investment.

2. Create a good sleep environment. Keep the noise level down as low as possible, as dark as possible, and keep your room a little bit cool (to my wife this means 87 degrees, for me it is 48 degrees). The research shows around 68 degrees is optimal.

3. Get a routine. You know the basketball players that dribble twice, kiss their cross medallion, wipe the sweat off their forehead, do 4 clap jacks, and then shoot a free throw? No? Okay, just know that you need a routine to help you wind down and relax before you go to sleep. This can be reading, listening to soft music, taking a bath. Just find something you do every night that will be your body's signal to shut it down for the night.

4. What about when you have to get up in the middle of the night? The number one thing is to relax. If you have been trying for more than 15 minutes, get out of bed and do some sort of light activity (eat a light snack, drink a glass of milk, read) with the lights dimmed. If your mind starts working a hundred miles per hour on things you need to do, keep a notepad next to your bed and write down the things on your mind. All of these are to take your mind off things and not be so frustrated at yourself for being awake.

5. Stay away from pills! They are the absolute last resort. There are times when you need them, but research has shown that using a good sleep routine is more effective than pills.

6. Some foods that can mess with your sleepy time:

* Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn.

* Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.

* Alcohol. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.

* Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.

* Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.


Group TRX Certification

7. And of course, the best thing you can do is exercise! I spent 8 hours on Saturday getting certified to teach group TRX classes. The majority of that class was spent exercising. I slept like a champ Saturday night.


Changes to Madison Adventure Boot Camp

fresh-start1 After nearly 2 years of leading the 530am Madison Adventure Boot Camp program, Keisha has decided to leave for some different opportunities in life. We wish her the best and we appreciate all she did to help get the program off the ground. But the show must go on! So Katie Burrus will take over the next 530am class in Madison starting at the Drop a Dress Size class that starts on July 1st. Not only will Katie be taking over the class, but we will also be moving the class to Horizon Elementary School. And as a way of introducing Katie to you, we are offering a full month of boot camp for $99. Sign up for the deal here -->Katie special We are looking to inject some new life and a fresh start into the class. Come join be a part of it!

Turn it off! Watching TV is making you fat

Cat couch potato   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 on the couch for a few hours of TV. It happens right? You're exhausted from the day and all you want to do is relax. Unfortunately, I have a few disturbing stats for you.
-People eat 71% more while watching TV. Mindless TV watching, leads to mindless eating. Focus on enjoying your food, not the 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%. That is just crazy! -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 brain, just like your muscles, needs to be exercised. If you are turning your brain off for hours at a time during TV viewing, you will not be as mentally sharp. We got rid of our cable several months ago and have not missed it one bit. Yeah, I'm "that guy". Hundreds of channels and nothing to watch. It is amazing how you can fill your time  with more worthwhile activities when flipping through channels or catching up on DVR'd shows is not an option. And an extra $100 in the bank every month doesn't hurt either.   If you are watching too much TV, try this. Take 30 minutes out of your TV routine and go for a 30 minute walk.  It takes burning a little energy to have energy. The more active you are, the more energy you will have. Break out of the couch potato cycle!

Weird tips to brighten your day



Switching it up today and giving you a few things that are pretty weird, but can be helpful as well. "Boil" eggs in the oven This one has been around for awhile, but it is tremendous. There are some people in the world that mess up boiled eggs every time. Me being one of them. This way never fails. Put your eggs in a muffin pan, bake at 325 degrees for 30 minutes. Done. harbor-dog-the-longest-ears-440 Help with balance If you are doing stretches or maybe even one legged deadlifts, you might have some trouble balancing. There are certain things you can do. Stare at something that doesn't move to give you an unmoving reference point. Keeping your ab muscles braced helps as well. But give this a try. Pull on your ear. Sounds silly, looks silly, but it works.   Slow down your eating One of the tips I learned from the Emotional Eating seminar we had while back, was to chew your food 50 times. That really does help. My record is 38 chews, still working on it. Something I learned from being in a cast for 6 months is to eat with your weak hand. My right arm was in a cast, I'm right handed, so eating with my left hand was very inefficient and slower.   Stop the sweating You know that "I've already showered, got dressed but I can't stop sweating" feeling? It's not so great. Try running cold water on the inside of your wrists. Because of the high concentration of blood vessels in that area, it can help cool your entire body. Smelling green apples Getting claustrophobic? I'm slightly claustrophobic. I'm not sure I could ever ride in a smart car. But if I did, I would make sure to bring a green apple.The Smell & Taste Treatment and Research Foundation of Chicago found that smelling a green apple can help soothe feelings of claustrophobia. close-door-707430 Use the express elevator
You didn't hear this one from me if you get in trouble. But next time you're in a rush you can try this and see if the elevator is programmed this way. If are in a hurry you can make the elevator go to your floor first without waiting on all the other floors. Push and hold your floor number while also holding down the close door button. Keep them both held down until the elevator starts moving.
I always enjoy hearing about weird tips that actually work. What's your favorite weird tip?

Boot camp sale for single moms

SingleMomsSale   Happy Father's Day weekend! One of the greatest honors I have ever received was the day I got to be a dad.


I was also blessed to be raised by what science has discovered was the best dad ever. Scientists may have discovered the same about your dad. 
My wife did not have the same luxury though. She was raised by an extremely resourceful and strong single mom. It is truly amazing some of the things my mother in law has been able to accomplish. 
So as a tribute to all the single moms out there who are tasked with the incredible responsibility of being mom and dad I want to offer a special deal. For our boot camp that starts on July 1, all single moms can get a month of unlimited boot camp for $99. The last day for this deal is Monday June 17th 2013.  To take advantage of this deal, just e-mail I will set it up for you. 

Rocket City Yoga Week



Have you ever wanted to try yoga? This is the first year I've started doing yoga and I have really enjoyed it. I'm not counting the awful experiences I had with P90X yoga back in the day. To me that yoga was boring AND painful. I can take one or the other, but I can't take both in one workout. And it lasts an hour and a half! Sorry, I was scarred by that DVD. Mitzi Connell, my yoga instructor, is organizing Rocket City Yoga Week as part of Healthy Huntsville 2013. It is a week of all sorts of different styles, instructors, and settings for yoga. The best part is that it is completely free. All you need to bring is a yoga mat and it starts next week, June 17-23. There is yoga for beginners, yoga for teens, hot yoga, flow yoga, restorative yoga. There is even a night of yoga and chocolate. Just putting that out there. These are all classes taught by Huntsville's best yoga instructors, so this is a great opportunity. If nothing else, you should plan on attending the finale of Rocket City Yoga Week.  Yoga underneath the Saturn V Rocket at the Space and Rocket Center. How many times do you get to do that? Should be pretty cool.

Tips for emotional eaters

Holley Porter-Wright Yoga   We hosted an Emotional Eating Seminar this past weekend. The session was led by Holley Porter-Wright, who is a certified Health Coach and accomplished yoga instructor at Yoga Hom. For the people who attended it was a wonderful and mind opening experience. One of the biggest things they got out of the class was that they are not alone in their struggles with food. Everyone there had very similar hold ups and sticking points with food. Below are some of the tidbits I picked up and thought you might benefit from reading: - A big step to conquering emotional eating is when you can distinguish from being physically hungry or just mentally hungry -Emotional eating occurs because we are not meeting our needs -Ask the question, "What do I need?" from the following areas of your life: 1. Body 2. Mind 3. Emotions 4. Higher Self -You can't eat compulsively if you are aware of your food and if you are enjoying your food -Sit down when you eat (very important) -Have you ever made a lasting change from berating yourself? Probably not. Long term change comes from having self compassion. -There are no forbidden foods -Emotional eaters tend to be huge givers who take of everyone but themselves -Food is not a place for moral judgements. You aren't good because you ate good that day and you aren't bad because you had an off day -Have built-in strategies that are non-food related in place to be ready when emotional eating starts. (Exercise, reading, music, dancing, etc...) -Try to stay away from "I'll be happy when _____." statements. That is the carrot on the stick that you will never reach. -An exercise to try and slow your eating down and improve your digestion is to chew your food 50 times before swallowing. -If it's a matter of will power, it's only a matter of time until you give in.   That is just a few of the insights she gave us. The main theme Holley really drove home, is that you should listen to the signals your body is giving you. If you would like to get in touch with Holley and learn more about her health coaching or yoga services, her e-mail address is

Bare Bones Boot Camp

mr-bones-7-300x300 Your wishes have been granted! We have had several requests to have another Saturday morning class. We will be starting a brand new class on June 15th called Bare Bones Boot Camp. No weights, no mat, just bring some water and be ready to work. This class will be high energy and fast paced, so you will be burning a ton of calories and having a great time doing so. This class is for people looking to: -burn some fat; -get in better shape for a 5k or other races -just looking to get your Saturday started in a healthy way Here are the details: Where- Big Spring Park in downtown Huntsville When- Saturdays 8-9am for 8 weeks starting June 15 and ending Aug 3. How to sign up- go here --->Bare Bones Also, don't forget about our Healthy Body Image Teen Camp starting on Tuesday June 11th. Really looking to change some lives with that one. We design our programs and services around what you want. So if there is something you need help with or would like to see, please let us know!
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