Archive for September, 2014

The Magical 3F Water System



It is really amazing how much better you look, feel, and perform when you are properly hydrated. The little nagging things that can ruin your day like headaches, lethargy, brain fog, and constipation can many times be traced back to a need for more water in the body.


I would like to introduce you to my Magical 3F Water System. The M3FWS for you military/government types.


As you probably guessed, it is not magical but it is very effective and simple. The 3F stands for:




First thing in the morning.



This one is really important. Have some way to drink clean water with the impurities filtered out. 



It is weird to me, but lots of people think water tastes bad. There are so many options you have to make water taste better without adding sugar or additional calories. Experiment with different fruit and spice combinations to find what works best for you.


First thing in the morning

As you sleep, your body is using water so you need to replace it when you wake up. Drink 20-32 ounces of water right after you wake up. 


This will help your brain function better, keep you "regular", and get you hydrated for a morning workout. Drinking water first thing is especially important if you are a coffee drinker because coffee will further dehydrate you since it is diuretic.


I set out my water on the counter before I go to bed. Drinking cold water first thing in the morning does not agree with me, so this makes it much easier to drink.


Give the 3F Water a try and it will make you more alert, energetic, and feeling better overall.

How I lost 15 pounds in a few hours



This is an absolutely true story. Unless you are a lawyer, then disregard what you are about to hear.

One fall afternoon I managed to lose 15 pounds. Are you on the edge of your seat to learn my million dollar method of how I did it? It was pretty simple actually.

I just left the tailgate of my truck down.

Somewhere in the Five Points area of Huntsville, some lucky person was the proud new owner of 15 pounds of metal. Unless it landed on said person and they are looking to sue someone. Then I got nothing.

The main reason I bring up this ridiculousness is because The Biggest Loser is about to start back. I'm all for people getting healthier and getting inspired by others, but that show also gives people unrealistic expectations.


They see people dropping 15 pounds in a week, being upset about "only" getting rid of 8 pounds/week, and other ludicrous numbers. And yes I have been looking for an excuse to use the word ludicrous.

I've been looking for an excuse to use Ludacris too

I've been looking for an excuse to use Ludacris too

This creates a barrier to success for a lot of people. Because unrealistic expectations is one of the main reason people stop exercising.

"Well I didn't lose ______ in _______weeks, I might as well not be working out."

Sound  familiar?

I would encourage you to do 3 things to help yourself succeed.

1. Don't rely on the scale for success

The scale is just a piece of the puzzle.

How many inches have you lost?

How much body fat?

Do you have more energy?

Are you in a better mood?

Do your clothes fit better?

Is your blood pressure down?

Are you stronger?

Do you not get winded taking the stairs any more?

There are so many other ways to gauge your success with exercise, don't let one part of it drag you down.

2. If you do rely on the scale, be realistic

1-2 pounds per week (3 if you are a large person) is the ideal rate to drop the weight and most importantly keep it off. Never be discouraged when only lost 1 pound. That is progress, keep at it.

3. Pick up a healthy habit, rather than focusing on what you have to give up

It gets pretty draining to always focus on giving things up. No more donuts, sodas, wine, cigarettes,etc...

Instead try adding healthy habits to your life like:

-eating more vegetables

-drinking 20 ounces of water first thing in the morning

-walking on your lunch break

-stretch for 10 minutes a day

-get 30 more minutes of sleep per night

These are just a few examples, but pick one that works best for you. Make that part of your life and then add more as you go.

Stay away from gimmicky, too good to be true plans that do not have your long term health in mind.

Be smart, be consistent, and be relentless.

The Latest Hollywood Fad: Waist Training



Do you keep up with the latest trends in Hollywood? I do because I'm a giver. No need to thank me, it's my calling.

Waist training is one of the latest fads. My official statement on this trend is as follows:




Here's a little secret for you, Beyonce had a great body before she had ever heard of waist training.


Just in case you aren't aware of them, waist trainers (or waist cinchers) are supposed to "tighten your core, increase perspiration, release toxins, and metabolize fat". I guess the name Fat Smasher had already been trademarked, so they had to go with waist training.

Let's go through a few of those points:

-Just because your clothes are tight on your core does not mean the muscles of your core are being tightened. Once you unleash them from their bondage, they will flee back to their natural habitat.


-Darn right you are going to sweat! Jam me in a cat lady suit and I will lose 10 pounds of water weight pretty quicks. And you will lose your lunch if you look at me.

Stop putting my face on this picture!

Stop putting my face on this picture!

Sorry for putting that mental image in your head.

Water weight that you have lost comes right back on when you drink water. This is the same reason that sauna suits don't work either.

Stay away from sauna suits too.


-On the plus side, sweating does reduce toxins so they got that going for them.


-You won't lose fat. Your fat is being shoved and crammed into different regions of your body. It's still there, it's just probably behind your ear or some other weird place.


Don't fall for gimmicks and things that seem too good to be true. Move more, eat better, and wear clothing that allows you to breathe.

You will be much more successful in the long term and you will not compromise your health.

Why I only train women



One of the most common questions I get about my boot camp is "Why just women?"


My typical answer involves how my training experience led me to decide that women are the best clients. That answer does not tell the full story.


My experience in class a few weeks ago, tells the story a lot better.


I was in class the other day marveling at the amazing women that I'm surrounded by. In just one day I had the opportunity to train women who had lost husbands, children, parents, and everything they own to Katrina.


Women who had been through divorces, rehabs, abusive relationships, and layoffs.


Women who had beat cancer, sickle cell, diabetes, lupus, and numerous other serious diseases.


Single moms, women who take care of aging parents, and women who have taken on the role of mom and dad while their husband is serving overseas.


And yet every one of these women is still standing tall and letting nothing defeat them.


So to answer your question:


The Perfect Time To Start Exercising



As a fitness expert, I have put many hours of research into discovering the perfect time to start an exercise program. I want to share this valuable research with you. The perfect time is:


Right now, today, this moment is the best time. Otherwise you will fall victim to The Law of Diminishing Intent.

The Law of Diminishing Intent says, “The longer you wait to do something you should do now, the greater the odds that you will never actually do it.

I have seen this law live to be true several times in my life. Don't overanalyze it, this is not a 50 step process.

What can you do today to start that momentum in right direction? Go for a walk, do a few pushups, get some sunshine, ride your bike.

Doesn't matter how small you start, the point is to start. And if you've been exercising for awhile, but you have been in a rut the same rules apply.

Something needs to change TODAY to start the process of changing your body. Lift heavier weights, run faster, walk further.

It's never too early to challenge yourself. Don't let failure keep you from trying to better yourself.

What is the one thing you are going to do TODAY to either get started or get to that next level? E-mail me at and let me know.

I would love to help you accomplish your goals, so let me know how I can help.

How to make your own almond butter (video)


  I love almond butter and I'm not ashamed to admit it! The only downfall for me is that it is so expensive.

What if I told you that you could make it yourself and save yourself fifty cents? Sorry to shock you like that with an outlandish claim.

You actually save a little more than that, but the best part for me is that I know exactly what is going into it. All you need is:

-1 cup of almonds

-1/4 cup of liquid coconut oil

-fancy blender

Here is the video in all of its glory. Sorry if you are a stickler for food sanitation, my 8 year old son makes a cameo appearance at the end.

Making your own almond butter

Don’t be a flea



We had a guest speaker at my men's group at church this past weekend who was talking about a few of John Maxwell's leadership laws.

The main one that stood out in my mind was something called the Law of the Lid. The Law of the Lid is about an experiment done with fleas.

The researchers put a bunch of fleas in a jar to study for 24 hours. This task reminds me when I worked for the government and part of my job description was "Other duties as necessary". A sneaky way of getting around the "that's not my job" complaint.

So they study these fleas for 24 hours and then they let them out. The researchers noticed something strange about the fleas.

The fleas would only jump to the height of where lid had been. Normally fleas can jump 150 times its size! But they got tired of hitting their head on that lid, so they backed off.


Have you ever done that? have you tried an exercise or nutrition program for a few weeks and then just decide that you couldn't make it any further.

Do you put limitations on yourself that only you can see? Are the limitations there because you got tired of hitting your head on the proverbial lid?

It doesn't have to be like that! There is a program and a plan that works for you out there.

Our most successful people at boot camp are the ones that have taken the lid off and are not afraid to fail. We have grandmothers, people with high blood pressure, joint problems, busy schedules, and every other reason in the world why they should not be at a boot camp.

But they keep showing up, doing what they can, and getting better. Don't let yourself or anyone else tell you what you can't do.

You're stronger than you think, tougher than you know, and more capable than you thought possible. You can make it happen.

Inspiration at the pharmacy



I was at the pharmacy last week picking up a prescription for my son. That is a scary place.

Multiple people my age (late 30s) picking up 6 or 7 prescriptions for themselves. All the braces, incontinence products, quick fix nutrition items, etc...

Do you know that 75% of health care costs are from chronic disease? Chronic diseases can be: heart disease, cancer, stroke, diabetes, and arthritis.

Chronic diseases are preventable! This is depressing, but also inspiring to me.

This is from the CDC: Four common, health-damaging, but modifiable behaviors—tobacco use, insufficient physical activity, poor eating habits, and excessive alcohol use—are responsible for much of the illness, disability, and premature death related to chronic diseases.

I had been going through one of those times where eating healthy just seemed like such a stinking hassle. Does that ever happen to you?

A person has limits with how much chicken and salad they can eat. But the trip to the pharmacy got me back on track.

My goal is to get older, but not to age like the majority of our population is right now. Some of it is out of my hands, but I control what goes into my body and I control my activity level.

And so do you.

Don't accept that you have to be reliant on pills and potions to get through life. One of the greatest parts of my job is getting e-mails and texts from my clients excitedly telling me they are kicking blood pressure and cholesterol meds to the curb after a great report from their doctor.

Don't accept the fate most Americans see as inevitable. You have the power to change your future, make your health a priority.

The truth about low fat and low carb diets



I'm here to tell you a secret about diet programs that most people won't tell you.

Are you ready?

Here it comes:

They all work for weight loss

It sounds crazy right? A recent study backs this up: Low fat vs low carb study

Participants in the study were put on either a low fat or low carb diet. Average weight loss for both groups was about 18 pounds over a 6 month period compared to people who did not follow a diet.

Why is that? Two reasons: reduced calorie intake and consistency.

When you restrict something in your diet: fat, carbs, sugar, etc... more times than not you will lose weight. Because you wind up eating less total calories after you take out the fat, carb, or sugar based foods.

When you take in less calories consistently over time, you lose weight.  A pound of fat weighs 3500 calories. So if you take 500 calories out of your diet, then you would lose a pound a week.

I DO NOT endorse cutting out carbs or fat. They both provide unique things that your body needs.

I DO endorse getting rid of junk fats and junk carbs. Eating almonds before Almond Joys, that type of deal

If you are looking to lose weight, you need to cut down on the calories and junk food. You don't have to cut down on carbs and fat.

The more you can cook and prepare your own meals made from whole foods that come from the Earth, the healthier and leaner you will be.

This jerk threw sand in my face!

This guy must have played football with my buddy

This guy must have played football with my buddy

It was my first football practice ever. I had no idea what I was doing, but I was very excited about doing it.

I got down into my freshly learned football stance across from my teammate. This was going to be my big moment.

The plan was to crush this guy, get onto the coaches' radar, and then become a super star. That was not exactly how it went down.

The ball was snapped, I fired off, and promptly went blind. What in the world is going on???

Turns out the guy across from me threw sand in my eyes.

What kind of person does that? I now officially hated this guy. But middle school boys are a little different, as you may know.

Fast forward a week later and me and this guy are best friends. We are still friends to this day and I even wore a tuxedo in his outdoor wedding in New Orleans in August. That's how tight we are.

This is one of me from his wedding album

This is one of me from his wedding album

So I'm asking you to be patient when you start something new. Especially if you hate it.

-Your body will likely hate getting up early, if you aren't used to it.

-You will hate having sore muscles when you first start a new program.

-It will be awkward doing exercises you have never done before.

-Eating vegetables is no fun if you have been eating junk all the time. I know that one from experience.

-Prepping and cooking your own food, can seem like a part time job

What you are feeling is life outside of your comfort zone. Think of it is as your new normal, you will not stay in misery. Focus on this becoming a lifestyle change, not just something you are doing this month.

Stick to it long enough to feel your energy levels go up.

Stay with it until you get that amazing feeling of being physically and mentally strong enough to take on anything life throws at you.

Keep at it long enough and one day you have made a healthy lifestyle a way of life. That is something to be proud of and it is an awesome feeling.

Don't give up on yourself before you get there. You can do it and you deserve the rewards that come with it.

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