Archive for July, 2014

Neon Vibe 5K Coming to Huntsville (Discount Code Inside)


Neon Vibe 5K Huntsville

I've always had a theory that if you are going to run, you might as well be glowing while you do so. Preferably a non-nuclear explosion type glowing.

I am in luck! The Neon Vibe 5K is coming to Huntsville on September 20th.

It is a rare, night time 5K. It was created after the Vampire Equality Act was passed in 2009. They can finally participate in a 5K. We all have Twilight to thank.

There is music playing, you are given glow in the dark chalk to wear, and there are special UV backlight glow zones.

What sold me, was the part on their page that said, "THIS IS NOT A RAVE". They emphasize the fun aspect over anything else and I like that spirit.

Also, providing my peeps and I with a discount code helped sway my decision as well. If this sounds like fun to you, sign up today with coupon code VIBEBOOT, and get a discount.

Obesity is contagious, but so is awesome



When you think of something being contagious, what do you think of? You probably think of colds, flus, etc...

But did you know that obesity is contagious? This 30 year study (published in the New England Journal of Medicine) found the following out:

-If you have a friend that becomes obese, you are 57% more likely to become obese

-If a your sibling becomes obese, you are 40% more likely to become obese

-If your spouse becomes obese, you are 37% more likely to become obese

Pretty crazy numbers right there. Do you know what the most interesting part of that is to me? The part where it says "becomes  obese".

So it appears that once again your mom was right. You become who you hang out with.

We all like to fit in right? Think about all the times you modified your behavior to fit in somewhere so you wouldn't look like a weirdo. Have you ever got caught up in the "mob mentality" phenomenon? It's happened to me at a few football games.

If you're sitting down and looking like you would rather be anywhere else at an exciting game in the fourth quarter, people would think you were nuts. So more than likely, you would be standing up and cheering too.

I saw this come true this past weekend. The awesome Katie Burrus and I went to a Core Boot Camp training workshop. It was a 5 hour class, so you were asked to bring a lunch.

Knowing they would be surrounded by a bunch of other fitness pros, what do you think people packed for lunch? Nothing but healthy stuff. I should have brought pizza and donuts. Considering 90% of the class was spent exercising, that might have ended Stand By Me style.

But that is a bright spot to this study. It means that you can influence behavior in either direction.  When you start letting it known that you live your life in a certain way, it can effect how others behave around you.

Hanging out with friends does not always mean you have to go out for dinner, drinks, and a movie. All fun things, but not the most active or original thing to do.

Have you heard of that Shakala place that opened recently in Huntsville? It is a huge, wall to wall trampoline place. You could have a blast and burn a ton of calories with friends there.

At family gatherings, there is no reason you can't bring healthy dishes to share. At the very least, that guarantees you will have something healthy you can eat there.

My main point is that you can your friends and family for better or worse with your behaviors. Be the one that breaks the cycle and you could become the reason someone is no longer obese.

When I think change, I always think of Gandhi's famous, paraphrased words on the subject:


Ever done The Cone of Silence Workout?


I got a lot of great feedback from the Hotel Workouts I posted awhile back, so I thought I would give you a couple more workouts you can do just about anywhere.

These are quick and effective workouts that don't require any equipment you don't already have access to. Hope they help you!

Cone of Silence Workout 


Set up 4 cones (if you have them or you can use anything to mark a spot) in a square pattern. The cones should be about 10 yards apart if you have space.

First thing I would recommend is that you download the GymBoss app. It is a free app that is an interval timer that lets you know when to go and when to rest, so you're not looking at your watch the whole time.

It also allows you to create your own timers. Create one that alternates 60 seconds with 30 seconds for this workout.

You will do Cone 1 for 60 seconds, then sprint to Cone 2. You then have whatever time you have leftover to recover and get ready for Cone 2's exercise. You will do 5 rounds total.

This is a short workout, but it can be pretty rough. Go all out for all the rounds and don't let your ego get in the way. If you need to go to your knees for the pushups or the planks, that is better than stopping or using bad form.



You need an elevated surface of some kind for this one. It can be a bench, box, fireplace, whatever you can find.

You will do each exercise for 30 seconds, then rest 30 seconds. Go through the whole list 3 times. Here are your exercises:

1. Bulgarian split squats Right leg (Start off with a nice long stride with one foot up on the bench. You can either have shoelaces down on the bench or you can put your toe on the bench. Push that back knee towards the ground like you are doing a lunge, then push through your front heel to stand back up)

2. Bulgarian split squats Left leg

3. Feet elevated pushups (if you get too fatigued, go to regular pushups to avoid breaking your face)

4. Step ups Right leg leading

5. Step ups Left leg leading

6. Hip thrusts (this one looks pretty bad if anyone happens to see what you are doing, but it is an amazing exercise for your glutes and overall strengthening).

Put your shoulder blades up on the bench, feet are on the ground, knees bent. You will let your hips drop down then push up, squeeze your glutes at the top and then repeat.

Basically air humping, there's no way around that.

7. Run or march in place with high knees

8. Burpees (for low impact burpees, use place your hands on the bench or step)



If you are looking for a 3 weeks worth of workouts that you can do, you can pick up my book. This book will cost you less than a dollar per workout and if you don't get results you get your money back.

You can check it out here  ---->Tight And Toned Transformation

How I got engaged (embarrassing)

Someone stole our engagement photo idea!

Someone stole our engagement photo idea!

Don't you love hearing how people asked their significant others to marry them? Crazy stories with hot air balloons and marching bands and trained seals and stuff like that?

Well, then there is my story.

My future wife was living with her mom in Birmingham at the time and in graduate school at UAB. Side note, yes I am aware my wife is way out of league and I am really proud of it.

My award winning wife, best thing that ever happened to me

My award winning wife, best thing that ever happened to me

I did not know much about Birmingham, but I was going to take her out to a romantic dinner at this place on 280. In case you don't know Highway 280 is the home of romance.

Earlier in the day, I had asked her mom for her blessing. Her mom gave me her blessing and I told her the question was to be popped that night.

So we get to our romantic destination and it is not so romantic. Like just about every other restaurant in the area, there is a 2 hour wait. Also, it is more of a family friendly place. AKA buck wild children everywhere.

We soldier on and sit down to our meals. We have a lovely meal, but it takes a really long time. The vibe doesn't feel right, I get cold feet. I just can't pull the trigger.

I can't do it. My plan is to live to engage another day. Truth is, I was looking for an excuse not to follow through. It's a big step and I wasn't ready.

On the way home, my lovely future bride falls asleep. Just more proof that tonight is probably night ideal. I feel good about pushing it to the future and dream of hot air balloons, marching bands, etc...

But then I pull up to her mom's house and see something disturbing. Every light in the house is on. Then it hits me.

They are waiting up to congratulate us on the engagement that has not happened!

So I did what any self respecting man would do. I locked my future wife in the car.

While she is all discombobulated, trying to wake up, and figure out why she can't get out of the car I run over to her side of the car. I kneel down in the grass/street, pull out the ring, and finally pop the question.

She actually said yes! Bless her heat (old Southern insult). And we have been married 11 years now and she makes me a better man every day.

So why am I telling you all this embarrassing information? Because I want you to think about how crucial accountability is.

There is no telling how long I would have made excuses to keep putting off asking her to marry me, if my hand not been forced by them waiting up for us.

Who do you have in your life that keeps you accountable?

Do you have a truth teller in your life that calls you out when you need it? Not with the intent to embarrass you, but with the intent to make you better.

"Missed you at the workout today."


"Maybe beer and grits is not the best breakfast for toning up."


"Don't you have a half marathon coming up in 2 months? Shouldn't you at least

run once between now and then?"

A lot of times we don't want to hear what they have to tell us, but everyone needs accountability in their life.

For those days when you just don't feel like, especially if you never feel like it.

For those days you feel like no one knows you're struggling.

For those days when you need an extra push.

A lot of times that little extra push is all we need. Who is pushing you?

If you have someone like that in your life, I want you to call, e-mail, or text, or tag them on Facebook and thank them. They are playing a very important part in your life.

If you don't have someone like that in your life, who can you get to do the job?

It's what I do every day. You may not be ready for it right now, but I'm here to help whenever you're ready for that push.

What separates the successful from the unsuccessful



I heard a great definition of success from Dr. Ivan Misner, who is the founder of Business Networking International. He defines success as:

The uncommon application of common knowledge.

I think that is a great definition because it also applies to the fitness world. You know everything you need to know to reach whatever goals you have right now.

Would you agree with that? There may be some nuances you might not know, but most of what you need to do to on how to: lose weight, get stronger, run a 5K, etc... you probably already know.

The  ones who make things happen are the ones that apply the knowledge they learn. It is no use to collect a bunch of workouts, recipes, and meal plans if you're never going to use them!

You never need a perfect plan to get started, you just need to start. Usually what holds people back is that they have too much information.


Don't over think it, start here, and correct what is needed as you go. I guarantee you will make progress by using these 5 things.

10 Tips for Warrior Dashes

Tip 1, wear hat with horns

Tip 1, wear hat with horns

On Wednesday, I told you about our new Warrior Dash Training class. Today I want to offer you some tips that will help you as well.

Some of these may sound obvious, but people neglect many of these because they are so focused on things like mud and fire. Use these simple tips on race day to avoid mistakes that have caused me unnecessary pain.

1. Dress the part

Dress like it is 15-20 degrees warmer than it actually is because once you get going that is what it will feel like. A shirt that wicks moisture is ideal if you have one.

2. Staying hydrated 

Make sure you are well hydrated starting the day before the race. You don’t want to have to wake up and chug a bunch of water to get right. Slow and steady wins the hydration race. The day of the race, make sure to drink some water before, take advantage of the water stations during the race, and then rehydrate afterwards.

3. Avoid this

Use the bathroom at home, your hotel, or somewhere close to the race if at all possible! Unless you are a fan of long lines and stanking Port O Potties, then by all means wait until you get there.

4. Secure the perimeter

For the Warrior Dash wear some clothes you don’t care about, but also you might need something tight underneath to keep the mud from getting in hard to reach areas. You live and learn...

5. Don't miss your wave

Get there earlier than you think you need to be there. Traffic is usually crazy, so it may take awhile to get to the starting line. Give yourself an hour more than you think you need and you will probably be right on time.

6. Know thy pre-race meal

Whatever you typically eat and can stomach before a workout, stick with it. This is not the time to try new foods, supplements, and drinks.

7. Footwear

Not the time to try different shoes either, not that you plan on getting your new kicks all muddy and dirty. This also means not bringing those shoes you haven't worn in 10 years with the holes all in them. You are still doing at least a 5K, wear shoes that won't lead to injury.

8. Make sure you warm up!

One year, I was too busy gathering people together for the run, answering questions, watching some guy drink and smoke in line for the race (seriously), and I neglected to warm up. Not good. Makes for a much rougher race.

9. Don’t start too fast

I combined the no warm up thing, with starting off really fast. Also, not good. Your adrenaline will be going, tons of people around, and the way they start the race will pump you up. Run your race. Get in the back if you need to. You will end up passing knuckleheads like me who sprint at the beginning and then are sucking wind shortly after.

10. Cool down afterwards

Most people know to warm-up, but many neglect to cool down. Instead of sprinting straight through the finish line to the beer tent, do some walking and light stretching afterwards along with rehydrating to avoid cramping up.


If you are worried about the training leading up to the race, sign up for the class here ---->Warrior Dash Training

Dominating the Warrior Dash

The Holmes dominated the Warrior Dash!

The Holmes dominated the Warrior Dash!

One of the funnest races I have ever done have been Warrior Dashes. It is basically a 5K with obstacles, mud, and fire.

That may sound awful, but they are actually a lot of fun. But you do have to train for them.

That is why we are offering a Warrior Dash Training class. It is an 8-week prep class that will begin Saturday August 9th and run until September 27th. The Warrior Dash in Pulaski, TN will be the following weekend on October 4th.

If you've never done one before, make it your goal to try one! If you are nervous about doing one, let me help you with that. You will be ready and it will feel like a huge accomplishment, I guarantee it.

This class is actually co-ed too, so this is a rare chance to do a class with your significant other as well. The class will make you stronger, give you more endurance, and increase your confidence in yourself.

Sign up for the class here ---->Warrior Dash Training

On Friday, I will post 10 Warrior Dash Training tips to help you as well.

30 Days To Weight Loss Success


Calendar July 2014

This past weekend my boot camp celebrated its 5 year anniversary with a big party. It was awesome, but now there is a video of me doing The Worm floating around. There goes my political career.


If you have ever planned a big party or event you know it can be very overwhelming when you start thinking about all of the things that have to be done. Venue, food, decorations, set-up, and the list goes on and on.

If you were to try to do it all in one day it would crush your spirit. Instead of letting that overwhelm me, I decided to make progress towards getting the party setup every day for 30 days.

So I got to my calendar, selected a 30 period, and every day I did something to get me closer to completing the task I circled that day. It could be something as small as "Tested out The Worm, still got it."

If I didn't do anything to get closer, I would leave the day untouched. The idea was to string together 30 straight days of successes.

I want you to do the same thing to help you reach your fitness goals. Let's say your goal is to: "Lose 30 pounds in the next 6 months so I can keep up with my kids when we play in the yard."

Starting today and continuing for the next 30 days, you will mark every day that you did something to get closer to your goal. It could be things like:

-Brought an apple and almonds for a snack today instead of going to the vending machine

-Went to boot camp today (a personal favorite of mine)

-Went for a 30 minute walk

-Prepped food for the week

It is very easy to get overwhelmed when you have so far to go. Don't let that discourage you!

If you will notice, I didn't say you had to mark down if you had lost weight every day. You mark down if you are doing the things it takes to get the weight down.

Don't wait, start your calendar today, and let me know how I can help along the way.

2 Hotel Room Workouts



Summer is a busy time. A lot of traveling and activities that can take you away from your regular exercise plan.

If you have been struggling to fit your workouts in, I have a couple of quick ones you can use anywhere. You don't need any bulky equipment and they only take 20 minutes to do.

This and That Cardio and Core

First you will do This and then you will do That. Let the genius of that concept sink in.

You will alternate between the two exercises and see how many rounds you can get done in two minutes. Rest 60 seconds and then start the next set of exercises.

Set 1

20 Steps running in place

10 Second plank hold

Set 2

10 Belly Blasts

10 Mountain climbers

Set 3

20 punches

10 Body Saw Planks

Set 4

10 second Side plank right

10 second side plank left

Set 5

20 Jumping jacks

20 Bicycles

Set 6

10 Jumps (or calf raises)

20 Flutter kicks


10 jumping jacks, 10 punches, 10 flutter kicks, 10 bicycles. As many rounds as possible in 2 minutes

Guns and Buns

Set up 4 points in your room. Designate each area an exercise for the following exercises:


Jump Squats


Skier swings

Ideally there would be at least some distance in between the exercises. You will do walking lunges (or do a squat, then take 2 steps), from one exercise to the next. If there is no room to travel do 15 seconds of walking lunges or squatting and stepping in between exercises.

You will do 10 reps of each exercise until you get through all of the exercises. Then you will do 9 of each, then 8 of each.

So it would look like this:

Walking lunges. 10 pushups. Walking lunges 10 jump squats. Walking lunges. 10 Dips. Walking lunges. 10 Skier swings. Walking lunges. 9 pushups, etc...

Set a timer at 20 minutes and see if you can get through the whole list. If you get all the way through, note your time and try to beat it next time.

If you don't get all the way through, make a note where you stopped, and make it a goal to finish. It is 55 reps of each exercise, plus a ton of walking lunges.

Hope those help you find a way to stay active and healthy during these busy summer months.

Why you eat so much


Hot Dog Contest

Do you ever wonder why you eat so much?

Why you eat past the point of the being full?

Why you eat a ton of foods that don't even taste that good?

The answer a lot of the time is opportunity.

This is probably not that mind blowing, but the more food you have access to without moving the more you will eat.

In a study I read about in the book Mindless Eating, scientists did a pretty tricky experiment involving movie popcorn that really drives this point home.

Great book

Great book

The unknowing participants were given a free tub of unlimited popcorn (as many refills as they wanted), but the tubs were either large or small. There was a catch with the popcorn though.

It tasted terrible.

Scientifically terrible. It was literally engineered in the lab to be awful. The popcorn was so stale it squeaked when you chewed it. The popcorn was so nasty people asked for their money back and they hadn't even paid for it!

At the end of the experiment they weighed how much popcorn sac person ate. They also asked questions about hunger, boredom, and other questions we associate with overeating.

The ones who ate the most, across the board, were people who had the larger tubs of popcorn. Other factors did not matter.

They did this experiment all over the country, with all ages, all races, and the results were the same.

The ones with the larger tubs ate 53% more popcorn and had 21 more hand dips into the tub (weird I know). The extra popcorn eaten came out to be around 173 calories more per person.

173 extra calories a day would pack on an extra 18 pounds of fat per year on you. Pretty significant. And this was with popcorn that was nasty! Imagine if it was something delicious.

The scariest part is that not one of the participants thought that was the reason they ate more. It didn't even register in their brain that could be a cause.

So chances are, you fall victim to that too.

Start downsizing! Use smaller plates, smaller bowls, smaller cups.

Don't bring the box of cookies with you.

Leave the bag of chips in the pantry.

Use systems to help you succeed not will power.

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