Archive for May, 2014

How I Hate/Quit/Married/Divorced/Baby Mama’d Crossfit


I think I covered all of the topics that help you get more traffic to your site. Now buy my stuff. Is that how this works?

One-third of the world is overweight or obese, health care costs are going through the roof, and we are worried about dudes working out with no shirts and tall socks doing unspeakable things to a medicine ball?

"But they get hurt ALL the time!" you say. Bad trainers of all types hurt people. Hate on bad trainers, don't paint Crossfit with a broad brush.

These are grown ups making their own decisions about their fitness needs. I'm ok with that. Why aren't you?

You should do your due diligence before joining any program. I know some excellent Crossfit trainers who have an extremely low injury rate at their box.

Little tip for you though. If you pull up to a box and the handicapped spaces are filled, might be time to look for a different box.

Just because something doesn't work for you, doesn't make it wrong for everybody.

If you like Zumba, go Zumba until your hips start telling lies.

You like yoga, get your Namaste on gurrrl.

If you like bodybuilding, strap on your Zubaz and let's do this.

If you like boot camps, then I know a guy.

If you like Shake Weights, well I'm gonna make fun of you. But don't let that hold you back!

If Crossfit is your thing, I salute you too.

If you are out moving, improving every day, and staying dedicated you will get better. Every kind of exercise works 100% better than sitting on the couch eating Cheetos for time.

Not sure when I turned into the Rodney King of fitness, but I think we are missing the big picture. I prefer to paraphrase the great John Wesley.


Healthy and delicious recipes for summer

Chocolate Mint Banana Smoothie

Chocolate Mint Banana Smoothie

Today is the last day to pick up the 28 Day Summer Slim Down Guide at the sale price.

I wanted to give you a little sample of the types of meals you would be eating on this plan. This is to put your mind at ease that you aren't eating rabbit food all day.

Chocolate Mint Banana Smoothie

1 Banana 2 tsp. of cacao powder or 1/8 cup of cacao nibs 1 medium Pear 4-5 mint leaves to taste 1 cup of Filtered Water

Spicy Chicken Salad

4oz chicken breast 2 cups spinach, boy Choy, arugula greens

Season chicken with cayenne pepper 1⁄4 cup diced onions 1⁄4 cup diced tomatoes 1 Tb. extra virgin olive oil 1⁄2 fresh lemon – squeezes

Directions: Grill or bake chicken with cayenne pepper sprinkled on it. Shred greens into bite size pieces and place into bowl. Toss in onions and tomatoes. Toss in diced grilled chicken.

Meat Loaf Delight 2lb extra lean grass-fed ground beef 2 red onions, finely chopped 4 cloves garlic, minced 1⁄2 red pepper, chopped 1⁄2 cup fresh cilantro, chopped 1⁄2 cup fresh parsley, chopped 2 tsp cumin 1 tsp pepper 3 organic, cage free eggs, beaten 2 Tb flaxseed oil

Directions: Mix all ingredients in a large mixing bowl. Place in meatloaf pan. Bake at 400 degrees for 45-50 minutes. Serves 8.

You don't have to eat things that taste terrible to get toned up. Get this plan, stick to it, and you will do awesome.

28 Day Summer Slim Down Sale

Negativity Detox #6-the Four Letter Word



Last week your challenge was to deploy the AAA strategy to help relieve your source of stress.






The challenge was to do ONE thing to start making the problem better. Did it help? It feels so good to be proactive, rather than sitting back being reactive doesn't it?


This week your challenge involves most people's most offensive four letter word.




Studies have shown that only 19% of people are satisfied with your jobs. So chances are that you fit into this group.


Think about where you spend the majority of your time. It has been estimated that you will spend 91,250 hours (40 hours per week starting at age 21, retiring at 65) at work! If you aren't happy or at the very least mildly satisfied at work, it would not be a big shock to learn you are an unhappy person.


Here's your challenge this week. Think of three things you like about your job. By the way, if you are a stay at home mom you better believe that counts as a job. 


It can be as small as "People are not shooting at me at work." Or it can be as big as "I feel like I am making a difference every day I go to work". 


If you can't find 3 things about your job you like, I would suggest finding another one. How much is being miserable worth to you? I understand about paying bills, but your job stress will eventually cost you much more in terms of health, relationships, etc...


Until then, find some ways to reduce your stress levels about work. 


Feel like there is never enough time to get everything done? Maybe you need some time management help (I have my hand raised on that one).


Take breaks, studies have shown you will still be more productive than you would have without taking breaks. Plus they keep you sane. 


Stand up, stretch, and move every hour, at least. I have to set an alarm to remind myself to do this one.


Go for walks as often as possible. It will stir creativity and keep you sharper.


The question will always be, is it worth it? For some people it might be. If you aren't one of those people, then you need to find an outlet for your job stress or find a new job.

Two powerful examples of never giving up


Never Give Up

I came across an amazing story about a high school football player. All he does is snap the ball for kicks. That’s his one job. 

His coach says he is the best long snapper he has ever seen. The kid practices before and after school to be the best. Now he is getting a chance to play college football.

This would be a pretty cool story on its own, but I left out one important fact.


He is blind.


I wonder how many people told him he would never play football. How many told him he was crazy for trying.  That his dream was for other people.

I wonder how many people gave him excuses he didn’t want? 

A few weeks ago, we had a young lady come try out our boot camp class in Madison. She couldn’t do everything, but she was willing to modify and work as hard as she possibly could.

This isn’t that unusual because we specialize in working around what people can’t do and helping them excel at what they can do. We welcome anyone who is willing to work hard.


Something  special about her is that the right side of her body is paralyzed. What’s even more special is that she doesn’t let it define her or hold her back.


She joined our next 4 week boot camp that starts in June. I can't wait to see the progress she makes.


Don’t let anything hold you back that you find worth doing.

Don’t accept other people’s excuses for you.

Don’t accept excuses you give yourself.

There is so much power in perseverance. It will continue to grow like a muscle, you just need to keep working at it. 

What excuse is holding you back today? Let this be the last second of your life that excuses hold you back.


Never settle and never give in.


Negativity Detox Challenge #5- The AAA Formula


Action, Alleviates, Anxiety

Your challenge this week is to do one thing to help eliminate one major source of stress in your life. No matter how big the situation is.

What is something you have in your life right now that stresses you out on a daily basis?

Whatever it is, do ONE thing this week that starts to alleviate the source of your stress. You will feel so much better by doing that one thing!

I am a true believer in the AAA principle.


Action. Alleviates. Anxiety.

When all you are doing is worrying about a problem it becomes a much bigger problem. When you start to do something about the issue, you can begin to see the light at the end of the tunnel. All you need in life is a little hope.

Identify the problem and then take action!

The doctor thought I was trying to kill myself



I feel like you should know that I have terrible vision. Do you ever go to a new eye doctor and they call in extra people to observe the freak with the 20/8000 vision?

It has happened more than once to me.

Remember the Hubble telescope? I order my glasses from the people who designed that.

Mr. Martin your glasses are ready for pick up

Mr. Martin your glasses are ready for pick up

As part of any eye exam, they make you take your contacts out. Then the observe>call in people>order from NASA process happens.

One time as I am gathering my dignity up, I am putting my contacts back in. The doctor happens to catch me in my contact-putting-in procedure and says, "Oh my gosh! Do you always do that like that???"

That's a good feeling.

I told him I have been doing it like that since I was 12 years old. Turns out the way I put contacts in is very similar to someone trying to commit suicide via eye pokes.

What can I say? I blink a lot so it has to happen fast. I had no idea I was putting in contacts like a psychopath. I needed someone to tell me.

This is the importance of getting fresh eyes (pun intended) on how you do your workouts. You may have no idea that the way you squat is the equivalent of the eye gouge contact move.

Sometimes it is little tweaks that can make a huge difference in not only your results, but preventing injury. For example, squatting is not bad for your knees but improper squatting is.

Find a trained professional (I don't recommend your spouse, even if they are a fitness professional) that can look at your form, let you know how it looks, and offer suggestions for improvement.

Especially if you have an exercise that doesn't feel right to you. Always listen to your body, it knows stuff.

Negativity Detox Challenge #4- Create some positivity in the world



The first three challenges were:

1. Take some time in absolute quiet

2. Positively reinforce your body image

3. Get rid of crabs

One of the best ways to rid yourself of negativity is to create something positive yourself. Here is your challenge this week.

Do something for someone who has no hope of paying you back. 



If you have ever done something like this before, you know you get back so much more than what you give.

It is hard to have negative thoughts when you are focused on helping others.

Kind of like it is impossible not to smile while you are skipping. Try it some time.

I would love to hear what ideas you come up for this one, so please share!

Upcoming awesome events in the Huntsville areas



May 10th

Family Field Day and Resource Fair

Alabama A&M University Wellness Center


Obstacle course (I'm in charge of this one), field day activities, exercise demos, give aways and more on the fitness side of things. There will also be resources to help young people get jobs, summer camp opportunities, volunteer opportunities, etc... The main theme is to combat youth obesity and find ways to keep kids engaged and out of trouble.

May 17th

Healthy Huntsville Super Saturday Event

Big Spring Park

9am-12pm (9am HABC will lead a boot camp class)

There will be healthy vendors set up, as well as fitness classes throughout the day.

May 24th

Boot Camp to Benefit Alabama Aids Coalition

Space and Rocket Center


This is no cost, but we will be taking up donations to benefit the AAC. I've always wanted to do a class at the Space and Rocket Center, so this will be an awesome opportunity at a really cool location.

May 28th

Official release date of the 28 Day Summer Slim Down Challenge. A guide guaranteed to get you results for the summer. I will tell you more about this later.

June 2nd

4 week, Summer Slim Down Boot Camp

This promises to be a fun filled, energetic camp to get the summer kicked off right. Got a few new tricks up my Hammer pants for this one.

Don't take that the wrong way.

Negativity Detox Tip #3, Getting Rid of Crabs (not by stealing them)


How are you doing on the challenges so far?

The first two challenges were:

1. Take some time in absolute quiet

2. Positively reinforce your body image

Hopefully it has started you on the right path. This week's challenge will be one that can have a huge impact in your life.

This week your challenge is to start getting the negative influences out of your life. I wrote an article on this subject that I recommend called Getting rid of crabs.

Let me explain that before your mind goes too far with that concept or you think I am making FSU jokes.

If you put one crab in a bucket, that crab will escape. But if you put a bunch of crabs in a bucket, none of them will escape.

Do you know why?

Because each time one gets to the top, the others will pull him back down.

You have anyone like that in your life?

It's time to get rid of them.

Why are you keeping someone in your life that keeps holding you back? Do you have people in your life that always tell you that you can't do something?

Any time you start a new exercise program, nutrition program, job, etc... that person that says you will fail before you have even started. They are doing you no good.

I have a lot of faults, just ask my poor wife, but one thing I do have going for me is relentless positivity. Having that attitude has carried me through a lot of bad times and allowed me to have an awesome life.

One of the ways I keep a positive attitude is by dropping the dead weight relationships in my life. This is one of my favorite quotes:

  Brian carruthers  

Who are you around the most? Who do you want shaping your life? Think about the 5 people you hang out with the most and think about what they are doing for you.

Your challenge this week is to avoid and get rid of the people, places, and things that are negatively impacting you.

Block that person on Facebook that is always whining, complaining, and dragging drama into your life. Don't let that knucklehead sibling of yours make you feel bad about yourself.

I would like to end by paraphrasing the great orator Sweet Brown:

Sweet Brown

That ginger usher scared me mommy

I sometimes forget, gingers can be scary to some people

I sometimes forget, gingers can be scary to some people

Do you like to challenge yourself? Willing to try new things and strive to get better? I am like that, sometimes to a fault.

My wife and I had a challenge to see who could handout the most programs at church one Sunday morning when we were ushering. Nothing like the look of shock on a small child's face when a 6'2" inch ginger is overaggressively foisting a program in his face.

Probably not the best challenge, but that's just the way we are both wired. Always looking for a challenge.

In case you are wondering, I won.

The latest challenge I am taking on is called the Whole Life Challenge. It is an 8 week challenge where you score yourself daily in 5 different areas.

You get points for nutrition, exercise, mobilization, supplements, and lifestyle.

They give you support, tips, tricks, and strategies to help you along the way. The overall concept is pretty straightforward.

-Eat healthy foods, stay away from processed and sugary foods

 -Exercise at least 10 minutes per day

 -Stretch or foam roll for 10 minutes a day

-Take your chosen supplement every day (multivitamin, fish oil, etc...)

-Take steps to improve your overall lifestyle every day (drink more water, improving sleep, etc...)

Sounds like stuff that you have heard about from just about any health and fitness person right?  So why did I shell out my own money for something I write about doing every day?

Three main reason. Being intentional, accountability, and I wanted to see if it was something my clients would like to try for the next challenge.

It is so easy to just go through your day going through the motions. But when you are tracking what you eat, your workouts, stretching, supplementation, and all of the other things that can help you improve you will stick to it.

This all create a blueprint for your path to success, but will also give you an idea what you need to work on if you don't reach your goals.

If you would like to join my team (it's just me so far) you can go HERE

Today is actually the last day to sign up for the Whole Life Challenge if it interests you at all.

But the main thing I want you to do is be mindful of what you are doing every day. Do you keep track of what you are eating and what you are doing in your workouts?

If not, I would suggest you start today. It really does matter.


Go to Top