Archive for July, 2013

Getting bored with 5ks? These races are picking it up a notch

I am a big believer in having a future event to motivate myself when I'm training. It always helps me to know that if I don't get ready, I am in for a rough time. In that spirit, I wanted to pass on a few unique races in the Huntsville area that might interest you.
August 24, 2013
Huntsville, AL
You don't have a ton of time to train, but since we are the official boot camp of this race I wanted to pass it on. We will be doing a free boot camp right before the race to "get people extra sweaty". That's what they asked for.
The race does sound pretty awesome. Past races have included along the course: misting tunnels, sprinkler zones, foam and bubbles, spectator "sniper zones" and fire hose zones manned by real firefighters. Then there is a party afterwards with a massive water balloon fight.
If you are looking to join a team we would love to have you on ours. When you go to register, select that you would like to be on a team, and look for Adventure Boot Camp.
October 5, 2013
Huntsville, AL
This is a rare night time race, so that is unique on its own. As part of your race packet, you are given "glow supplies" you are encouraged to wear during the race. There will be music playing, UV light glow zones along the way, and it is my professional prediction that there will be several crazy people acting a fool along the way. If you're into people watching, might be a good race for you. This race also has an after party, that they claim is the best part of the race.
September 28, 2013
Redstone Arsenal
This race is at the Marshall Space Flight Center and the idea is to "race" the International Space Station. It takes the ISS 91 minutes and 12 seconds to orbit the Earth, so you have that amount of time to run 1.95 miles, bike 14.3 miles, and run another 1.95 miles. You do not have to have Arsenal privileges to participate.
Gruntand GrindGuntersville
Guntersville, AL
October 9, 2013
This race involves trail running (anywhere from 2-5 miles), mountain biking (3-10 miles), and canoeing (1-3 miles) as the bulk of the race. But it also involves orienteering, climbing, and mystery challenges along the way.
If I left any unique races in the area out, let me know!

Your 30 Day Transformation Plan questions answered

Thank you all for the positive feedback about my 30 Day Transformation with Isagenix post. Not going to lie, pretty nerve racking putting my before and after paleness on display for the internet. Not something I would normally do, but I really believe in this plan and wanted others to know about it.   A lot of you had questions and concerns as well, so I thought I would address a few of the most common ones.   But can't I reach my goals by eating right?   Absolutely you can! Real food is always best whether you are trying to increase performance or lose weight. If that is working for you, keep that up. If you are struggling, it might be time to explore different options.   This sounds too good to be true. What's the catch?   This is not some sort of magic pill. The basic premise is to combine eating a low glycemic index diet with healthy shakes, vitamins, and nutrients. It did not make me stronger because I sat on the couch and drank shake. It did give me more energy, more stamina, and allowed me to recover from intense workouts and be fresh for the next workout.   On the weight loss side of the coin, it is basically calorie reduction. The huge difference is, you are reducing calories but still providing your body with all the vitamins and nutrients it needs. You will be amazed at how your body will feel, how much better it performs, and how much easier fat loss if when you are properly fueling it.   I'm a little concerned about the price.   To be honest, I was as well. I chose to do the "Sign up and Save" option where you can get the products at wholesale prices as well as the chance to earn free products. Everything has a 100% money back guarantee, so I figured I would either get results or get my money back.   I also broke down how much I spend on food for a month. I learned that I am expensive to feed! Sorry mom and dad, I'm sure when I moved out you had all sorts of money you didn't know you had. I was paying more for groceries and meals than I was for a 30 day plan.   Try adding up how much you spend on food, especially if you eat out. If you've never done that, it is an eye opening experience. $10 lunches add up pretty quick.   What kind of meals do I eat on this plan?   You eat 400-600 calorie low glycemic meals. An example of a low glycemic meal within that calorie range would be: one egg, cup of steel cut oats, 1/4 cup of almonds, 2 cups of vegetables (tomatoes, onions, and peppers if you wanted to make an omelet), and an apple.   You use a guide that you select one of each of the following from: protein, starchy carb, healthy fat, vegetable, and an optional calorie source. Very balanced meals that help you stay fuller longer.   Which plan should I choose?     If you are looking to lose body fat, increase performance, and/or you have been active and can't break through a plateau, I recommend the 30 day plan with Isalean Pro.   If you are looking to lose weight, lose inches, and gain energy I recommend the 30 day cleansing and fat burning system.   Was there something I didn't answer for you? Feel free to e-mail me at    

My 30 day transformation (before and after pics)


I mentioned in Wednesdays post that I had just completed a 30 day program and had been blown away by the results. Today I want to share with you what I experienced, as well as the results my dad has seen so far.

As embarrassing as it may be, here are my before and after pictures.


I need to apologize for three things right off the bat with these pictures.
1. They are selfies
2. I'm a terrible picture taker
3. My serious farmer tan (ever seen a really tan red headed guy? If so, he's a fraud!)
I had heard about this 30 day plan from Isagenix years ago, but didn't pay it much attention. I figured that because 90% of my meals were made from lean proteins, vegetables, fruits, and nuts with plenty of water throughout the day I was good to go. I was also taking krill oil  in the morning and protein shakes for after my workouts.
I was doing pretty well. Eating good, exercising 6 days a week, and feeling petty darn good.
Something was missing.
I'm like anybody else and I have that area of my body I'm not happy with. The age old question kept arising.
"Is it too much for a pale guy to have six pack abs?"
FYI-There are about as many pale guys with 6 packs as there are tan red heads.
Before getting started with the plan I set a few goals I wanted to reach. Lose body fat, not lose a bunch of weight lose inches off my waist, and get stronger in the deadlift as well as the floor press. I was able to accomplish all those goals.
Body fat- 13.5%-9% (measured by calipers)
Waist- 36 to 34
Deadlift- 375-405lbs
Floor press (like a bench press)-295-305lbs
Bonus- Mile time went from 6:32 to 5:56 without specifically training for it.
I was so thrilled with the results I got my dad a 30 plan for Father's Day. His plan is geared more towards weight loss, while mine was for fat loss and performance. My dad has not been able to exercise like he would like to due to recent knee replacement and back surgery, so he was needing to shed some weight for many reasons.
After 2 weeks, he is now down 25 pounds and counting. But more importantly, his blood sugar has dropped 73 points. I'm really proud of him and so glad he is on his way to getting his health back.
If you are looking to drop body fat and increase your performance, I highly recommend the 30 day plan with Isalean Pro I use. It's the best results I have ever seen in 30 days. 
If you would like to make that scale go down and stay down, try the 30 day cleansing and fat burning system that my dad has been on.
If you are doing all the right things but not getting there, give this a try. This could be the way you finally get the results you deserve.

Fat, tired, and hungry? This may be why

Today's e-mail is all about the Glycemic Index GI). The glycemic index is a scale that measures how fast food makes your blood sugar go up. Food with a high GI rating will makes our blood sugar go up above where it needs to be, while a food with a low GI will cause a normal blood sugar response.   So why do you care? You probably know that your body likes things to remain the same (homeostasis). When things change, the body can overreact to fix the problem.   When your blood sugar levels drop down, you get tired and hungry. When your blood sugar gets too high, your body sends out a signal to release more insulin. The insulin brings your blood sugar level back down, but at a price. That price is (insert evil music), fat storage.   Also, when you have a large spike in blood sugar the body can overreact a release too much insulin. Too much insulin can cause you to have low blood sugar. So then you get stuck in a vicious cycle of being overweight, tired, and hungry all the time. Sound familiar?   So where do the foods you eat lie on the Glycemic Index? Check the chart above that shows some common foods.   I used the Glycemic Index that was a part of a 30 day system I did recently and I was blown away with the results. I will tell you all about it on Friday.  

My top secret mission to Nicaragua

  I just got back from a mission trip to Nicaragua. We went there to build a house, but I had a special, secret mission I was on.
Those kids were awesome :)There is nothing quite like the feeling you get from helping others. I really appreciate you reading my blog. By supporting me, you help provide the resources and opportunity to reach others.
Thank you!


Recipes so you can get vegetables in your breakfast, lunch, and dinner

Green Smoothie Recipe
We all know we should eat more vegetables, but do we? Probably not. Here are 3 recipes that will help you get vegetables in at breakfast, lunch, and dinner.   Breakfast- Green Smoothie Breakfast is one of the toughest meals for people to eat vegetables with. It's too early for all that! Since we have a bunch of clients just starting up the 21 Day Belly Blast nutrition plan, I wanted to share one of the green smoothie recipes from it.   First add 1 cup of water to your blender then: 1 cup of mango, 1 frozen banana, and 1-2 cups of spinach.   They taste really good and you will not taste the spinach, I promise. Some options you can add in are: more water (depending on how thick you like it), ice, and protein powder.   Chick Pea Salad Recipe     Lunch-Chick Pea Salad This is something my wife started making recently that I really like. It makes a large amount, so you can just pull it out of the fridge and be ready to roll. I like to put it over a bed of lettuce with some grilled chicken. Ain't nobody got time for food prep at lunch.   Mix together in a large bowl the following: 2 (15-ounce) cans chickpeas, rinsed and drained
1 cucumber chopped
1 small red onion chopped
1 red bell pepper chopped
1/2 cup olives 1 yellow bell pepper
1 orange bell pepper
2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
Then the most important part. Put a lid over the bowl (tightly) and shake it like crazy. You get a workout and a salad.   She combined a few different recipes to come up with this one. She "made it her own" for you American Idol fans. Feel free to do the same.   Butternut Squash Soup Recipe   Dinner- Butternut Squash Soup This recipe comes from the Fix Fat Forever Weight Loss System. It's something that tastes a little bit different from what you are used to, but is really good. And I'm not a squash fan.   It's a little more time consuming, but it freezes really well if you want to make it for your future self.   Makes 6 to 8 servings Ingredients: 2 butternut squash (beige colored, pear shaped squash) 3 onions, chopped 1 head garlic Olive oil 1 tablespoon curry powder, mild 2 tins organic chicken broth (found in natural foods section of grocery store) or your own 1 tablespoon fresh ginger, chopped   Directions: Preheat oven to 350
  1. Wash squash and pierce twice. Place both squash whole, in a large baking dish or baking sheet. Bake at 350 for one hour or until well done.
  2. In the same oven, take one head of garlic, slice small amount off top and drizzle with 1 teaspoon olive oil. Wrap in foil and place next to squash.
  3. When well done, let squash cool, then cut lengthwise and scoop out seeds and discard. Scoop out the squash and place in large pot.
  4. In frying pan, add 2 teaspoons olive oil and sauté onions until quite golden and soft. Add curry powder and ginger, and blend for 1 minute. Add chicken broth and squash. Squeeze garlic from its skin and add to squash mixture. Mix well and simmer for 5 mins to blend flavors.
  5. In small batches, blend in blender until smooth. Add more broth or a little water if needed.

Who’s your workout monkey buddy?

Workout Monkey Buddy

I went to the Chik-Fil-A Leadercast several weeks ago and got a lot of interesting insights into leadership. One of the most interesting things I learned though, had to do with monkeys.

Dr. Henry Cloud, a clinical psychologist and author of the best selling book Boundaries, talked about a study done on monkeys. This must have been a pre-PETA era study because I'm not sure it would fly today.

A monkey was put in a cage and subjected to loud noises and flashing lights. As you can guess, the monkey completely freaked out. The scientists measured the monkey's stress hormone (cortisol) and the levels were off the charts. The scientists then added the monkey's friend in there with him and did the exact same thing with the loud noises flashing lights.

This time the monkey's cortisol level was HALF of what is was when he was by himself. The only thing that changed was adding in his friend.

I wanted to tell you that story, to ask you this question. Who is your workout monkey buddy? Are you doing it all by yourself? Maybe that is why you dread exercise and don't find yourself getting results.

Exercising with a friend will:

-increase your results (people who exercise with friends lose an average of 10 pounds more than those who workout alone)

-improve your mood while working out and you might actually look forward to your workouts

-makes tough workouts seem easier so you will increase your intensity

-makes you accountable to someone so you will show up more often

-you will become closer to your friend (going through something challenging together creates a strong bond)

In a nutshell you will get better results, enjoy your workouts more, work out harder, more often, AND become better friends with that person. Pretty awesome right? So your mission is to find your workout monkey buddy!

If you need a workout monkey buddy, we have a bunch of awesome ones to choose from at boot camp. Come meet them some time.

30 days to a 3 minute plank challenge


30 days to a 3 minute plank

  In our boot camps, we are big on doing challenges. We do fitness tests in class to see how much stronger everybody gets, but we also do challenges outside of class.   One of the most beneficial exercises you can do is the plank. The plank will strengthen you stomach, chest, arms, back, glutes and legs. Benefits of planks So we are starting a 30 Days To a 3 Minute Plank Challenge.   To perform the plank, get on the ground belly first. Bend your arms at 90 degrees and place your elbows underneath your shoulders. From there, push up so your body is in a straight line and the only thing touching the ground is your toes and forearms. Do not let your hips sag down or pike up in the air. You will start at on Day 1 by holding the plank for 35 seconds, then add 5 seconds every day until you are at 3 minutes by day 30. If you are unable to hold a plank for 35 seconds starting off, feel free to start with a lower time or do them on your knees while you build up strength. If you are already able to hold a 3 minute plank, increase the difficulty. Lift a leg or arm up or even progress to only having one arm and one leg on the ground. Whatever version you do, make sure to focus on form and doing the perfect plank each time.

Baseball workout, your chance to teach Grandma burpees

You can do this workout anywhere you like and it actually works great as a group. Set up 4 objects in a diamond pattern, then designate which object is first base, second, third, and home. Next pick out 4 exercises that correspond with each base.   Here is an example: Baseball Workout    
Every time you go all the way around it counts as a run. Set a time limit and try to score as many "runs" as possible. You can go for 15 minutes, take a rest break, and then change the exercises up.
Perfect chance to teach grandma what a burpee is. It's the gift that keeps on giving.
If you are doing it as a group, try to outscore the other team or individual. You will be impressed with how much of a workout you can get in 15 minutes.
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