Archive for November, 2014
What is the most important piece of your weight loss and exercise plan? I've been preaching this in Huntsville, Alabama for years. This piece of the puzzle truly is the key to reaching all of your goals.
This is the time of year when stuff gets real. So much to do, so many places to go, and so much food!
What typically happens? You wear yourself out, put on a few pounds, and end up getting sick.
It is very common. Combining stress, with less sleep, and high calorie foods and drinks makes for a dangerous recipe.
Not this year! I've got the perfect solution for you.
You may think that you could never stick to a program like this, that it is probably too difficult for you to finish, and that you won’t get results. Those concerns are exactly what I was trying to overcome when coming up with this program!
I didn’t want this to be something only the elite and advanced people can complete. This HAD to be designed so anyone and everyone could have success.
In this program, you will get 3-5 workouts each week for 21 days. These workouts are designed to fit any fitness level and leave you feeling accomplished and challenged all at the same time. From the person just starting their fitness program to the most advanced fitness enthusiast, you will be challenged from our workouts, but you will also have a great sense of accomplishment throughout the program.
In fact, most of our clients started out feeling scared, out of shape, and nervous that they wouldn’t fit in. Now they can’t wait to come in and work out with their new friends!
Along with these workouts, we have an easy-to-follow meal plan that you can customize to your needs. This includes recipes, the meal plan, and more!
The best part about the meal plan is that this isn’t a starvation diet, either! You will be eating plenty of healthy foods at the right times to turn your body into a fat-burning machine!
Those two things, combined with the coaching and accountability you get in the program, will lead to incredible results.
A program like this could easily sell for over $200! People pay for results, and I am guaranteeing that you get results from this program.
But I don’t want price to keep you from getting the best results of your life. With this in mind, I’ve decided to discount this program to just $79!
Training, nutrition, accountability, and coaching—all for just $26/week!
There is one catch, however…
Because our classes are going to be indoors a lot with the cold weather, we only have room for 2 people per time slot.
So if you are ready to tighten up that tummy, trim down those thighs, and tone up those arms, make sure to register for our 21-Day Rapid Fat Loss Program!
Here’s how to register: -Click here ---> 21 Day Rapid Fat Loss
-Look for the 21 Day Rapid Fat Loss Camp
-Then select the time slot that works best for you (530am, 830am, 530pm)
-And then just follow the prompts from there.
This program will start on December 1st, one week from today. Set the tone for 2015, by ending 2014 with a bang!
Thanksgiving is almost here! The fall colors, family, and the complete domination of many food stuffs. So much to be thankful for.
Not everyone is as fortunate as I am, so every year I host a boot camp on Thanksgiving morning that benefits a deserving charity. This year we will be raising money and collecting food for the Manna House.
Here are the details:
-November 27th 8:30-9:30am at Weatherly Elementary School (1307 Cannstatt)
-The class will be for all ages and fitness levels
-Bring an exercise mat and some water
The Manna House provides food for people who can not provide food for themselves. They do amazing work there and I am thrilled at the opportunity to help in some small way.
Normally we collect money for the people who attend the boot camp, but I'm doing something different this year. I am donating $10 for every person who comes to the Thanksgiving class, but is not a current boot camp client.
And for every current boot camp client that comes, I am donating a can of food to the Manna House. Feel free to bring a can of food if you like, but I would like for this workout to be my treat. And I also would like to write a big check to the Manna House 🙂
PS-If you know of a media source looking for a good local story, I have a fancy press release you can refer them here:
If you ask people who have known me for years to describe me using only one word, I am pretty sure they would say sassy. That is probably why I was asked to go on a podcast called the Sassy DIY Weddings Podcast.
It has Do-It-Yourself tips and tricks for brides. Jerry, the podcasteer (it should be a word), asked me to be on to provide tips for brides to get ready for their special day.
I gave 4 sassy tips and a wedding whoops that could also apply to getting ready for any event you want to look your best for. And a cool part about this link is that Jerry breaks down the tips for you. So if you're in a rush you can still read the tips quickly or you can download the audio and listen to the whole thing later.
Check it out here:
It's a busy world we live in. When you get really busy, you become overwhelmed and a lot of things start eroding.
Your health is usually the first thing to go, but is more important than anything else. So I came up with 5 things you can do that take 5 minutes, but can improve your life. It can even add years onto your life!
By spending just 5 minutes rolling around on a foam tube you will feel so much better. It is often called the "poor man's sports massage". Works out sore muscles and improve tissue quality.
These aren't all scientific, this is just what I do. When it's cold like it is now, this can really help. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes. By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on raising your overall body temperature.
Great for having an excuse for walking around the house in your underwear too. If you're into that sort of thing...
This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you. Trust me, I failed to do this one and paid for it.
Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.
Let me ask you a question. When was the last time you had 5 solid minutes of complete silence?
You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill.
You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.
It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine.
I don't know if you know this about me, but I don't have cable. It is no problem at all for me, except for a very important time of the year.
It is a big deal at my house when there is a good game on one of the 4 channels I can pick up. So last weekend was awesome because there were TWO big games I could watch.
If you keep up with football, you probably know that I could start watching at 230pm and watch until almost midnight. I love college football, so this was going to be a great day.
I will break down what my activity level for that day looked like:
-Lots of it
-Lots of it
Now I did do 500 squats and a bunch of pushups, while I watched Auburn play Texas A&M. Just enough exercise to tighten up my hamstrings and lower back, make myself walk funny, and then right back on the couch I went.
All was well (other than Auburn losing), until the next morning. I was rushing around getting ready for church, tried to put on my socks, and strained my lower back.
I couldn't believe it. Aren't I supposed to be in shape?
Then I looked at my day before. Too much sitting, too much crappy food in my system, dehydrated, tight and stiff muscles exercising and not cooling down properly.
Lifestyle choices. If you get hurt it is usually a combination of things that lead up to it and often times it is the things you do every day.
You can't expect your body to jump from couch potato straight into exercise, right back into couch potato mode, and not suffer the consequences.
I workout almost every day. Lift a lot of heavy weights, flip tires, run sprints, etc... Do I hurt myself doing that? Nope. Dang couch does me in.
So don't be like me this weekend. Stay hydrated, eat healthy, don't be trapped in the couch, and get out and move.
Words have a lot of power. Do you doubt me? Go watch old episodes of Pee Wee's Playhouse when the word of the day came up. Madness!
The words you choose to use can often be the difference between success and failure. I've choses a few phrases for you to eliminate from your vocabulary.
You can use words to tear yourself down or build yourself up. Why would you choose to tear down?
You can use words to help you become successful or you can use them as stumbling blocks and excuses.
When I hear people say things like "I will try to eat better/exercise more/not to eat out tonight." I know that they will not being doing it because they are not committed yet.
Now if someone says "I am determined to eat better/exercise/not to eat out tonight", then I am confident they will be taking care of business. Just changing two words in that sentence makes a world of difference.
It is a little mental trick that you can use. Using the right words can cement your commitment and help you get things done.
There is a pretty depressing technique for training elephants that might apply to your life as well. After the story, I want to offer you some help.
When elephants are young, they are chained to a heavy stake with an unbreakable chain. The young elephant will strain and pull with all of its might, but they won't be able to get free.
Can you imagine what they have to use to restrain the enormous adult elephants? That must be some kind of space age, heavy duty stuff to hold those beasts in place. So, do you know what they use?
A simple rope that is tied just tight enough so that the elephant feels some pressure. How in the heck does that work?
It works because the elephant remembers all the times it has failed trying to get loose in the past, so it has given up. Fancy people call that self limiting beliefs.
Do you have self limiting beliefs with exercise? Are you letting failures from your past keep you from even trying now?
It doesn't have to be like that. I work with women every day who at one time in their lives had given up, but then they found the strength and courage to get back in the game.
Where are you now? Are you tired of being scared to try? Have you given up on yourself?
You can make enormous changes in your life and body, no matter what shape you are in now. The first step is that hardest, but now is the time to start.
You have nothing to lose, but your self limiting beliefs.
When I was in Nicaragua, I found an awesome way to wake up IMMEDIATELY and without caffeine.
It's pretty hot in Nicaragua and where we were staying was not air conditioned. So we set up our cots up outside because it was too hot indoors.
I felt what I thought was some wind blowing my hair around in the middle of the night. But then I remembered an important fact.
I reached up and grabbed a stinking rat. It ran off and I do believe both of us were alert and awake in a jiffy.
Thankfully I didn't scream like a school girl. Not loudly any way.
Anyway, it got me thinking of ways to get going in the morning so you can get your workout in, get to work, or wherever you might be going first thing in the morning awake and ready to roll.
Get excited! (The most important one)
You woke up again and you are alive. That is a reason to be excited for sure.
Today could be the day you make a difference in someone's life. Today might be the day you have a breakthrough with your body or your fitness level.
Every day is a gift! Now some days it is like getting socks for a gift, but still it's the thought that counts.
Wake up feeling excited and ready because this might be the day!
DO NOT let someone or something determine the mood of your day. You control that, let's make it awesome shall we?
Get out of bed right away
This is one I have to do. No snoozing for me. If you're addicted to snoozing, why not just set your alarm to when you really get up anyway? Stop teasing yourself with those little bits of sleep, it just makes things worse and increases your chances of sleeping through your alarm.
Wake up, slap that alarm, and hit the ground running. You will feel so much more energized than the snooze routine.
Go to bed and wake up at the same time every day
This one will help get your body used to what you are doing to it. If you alternate going to bed at 9pm one night and waking up at 430am with staying up until 11pm and waking up at 630 your body gets confused.
Your body likes homeostasis and being in a routine. Doing the same thing every time for exercise=bad. Doing the same thing for sleep=good.
Pump up the jam
You like that song? Well turn it up! (Freedom Rock reference).
Blare some music you really like to get you going in the morning. Rock that Kenny G and let's go son!
If people are still asleep in your house, put on your headphones and get the party started.
Your brain needs oxygen to clear the fog of waking up early. Throw a few stretches in there to top it off.
Drink a big glass of water
Put some filtered water in a cup the night before. In the morning drink that thing down first thing. It will wake you up, help you get hydrated, and get your metabolism going.
Get the blood flowing
Jumping jacks or even better wacky jacks are a good way to get some blood and oxygen stirred up. High knees, punch your pillow a few times, raise the roof, whatever it takes.