Archive for December, 2014

The Parable of the Publix Carrot Cake

0
Carrot cake is practically a health food

Carrot cake is practically a health food

All my life I had thought of carrot cake as a subpar dessert choice. Why would you eat that, when brownies are an option?

 

My world was changed after I tried Publix carrot cake. It was unreal how good it was!

Our classes are like that for a lot of people. They've tried other classes, even other boot camps, but thought it just wasn't the right fit.

 

When they finally came and experienced what we do in our classes, they were blown away. Offering 3 options for every exercise (low impact, regular, and a way to make it harder, encouraging without belittling, making exercise fun, treating people like family, building a community of people who lift each other up, etc... are just a few of the things that set us apart from how other people do things.

 

There is an exercise program out there that works best for you. Human bodies were meant to move! That is why you feel so good after a workout, even if it seemed rough during the workout.

 

Another year starts tomorrow. Don't just set goals this year, have an action plan of how to accomplish those goals too.

 

A big part of your success in reaching your fitness goals is finding the plan that works best for YOU. If you were miserable doing the gym workout of treadmills and machines last year, you will be just as miserable this year. Find something that you could see yourself doing long term, not just for January.

 

If you are looking for something different, effective, and fun then consider giving Huntsville Adventure Boot Camp a try. We are the Publix carrot cake of fitness.

Do you have a Workout Monkey buddy? (video)

0
  There is one thing you can do to help improve your results for 2015.

Find a Workout Monkey Buddy.

Details are in the video:

12 Days of Fitness Workout

0
Giant elf leg. Spooky.

Giant elf leg. Spooky.

Merry Christmas Eve! Best of luck to those finishing up your shopping. And for the dudes out there, best of luck getting started shopping today.

 

This is supposed to be a joyful time, but it is so stressful! Why not be festive AND get rid of some stress at the same time? I come bearing the gift of the 12 Days of Fitness.

 

You know that 12 Days of Christmas song right? How it seems like it lasts forever? Now you can make your workout seem like it lasts forever! Because that is what you really want.

 

This workout works just like the song. You do the first exercise (verse), then the first exercise and the second exercise, then you do the first, second, and third exercise. Pretty sure you get how it works.

 

It does help if you sing the song out loud. And I am available to come dressed as a giant elf and help you sing it, if that helps. Nothing creepy about that.

 

Here are the exercises:

 

1st day... 1 minute running (in place works too)

2nd day...2 wacky jacks

3rd day... 3 Pike pushups

4th day... 4 box jumps

5th day... 5 jumping jacks

6th day... 6 bench dips

7th day... 7 belly blasters

8th day... 8 close grip pushups

9th day... 9 jump squats

10th day... 10 walking lunges

11th day... 11 hip raises

12th day... 12 burpees

See how fast you can get through the list.

 

Hope you and your family, have a safe and happy Christmas. Except for that whole burpees thing, that's just not gonna be good.

Meet Doc Porter

0

Doc_Porter

Today is an exciting day. I'm very pleased to announce that Dr. R S Porter will begin leading the boot camp classes in Madison, starting on January 5th. Doc Porter (you can either call him Doc or Porter, but never Doc Porter) is the owner and operator of Functional Chiropractic an upper cervical clinic.

 

Porter holds several fitness certifications including personal trainer, Corrective Exercise Specialist, and Sports Performance Specialist to name a few. He is still an active trainer and has a passion for helping people get better every day.

 

He is very qualified, outgoing, and professional but I have to tell you I knew he was right for the job when I saw the above picture of him.

 

A sense of humor will get you pretty far in this life. During his free time Porter practices yoga, works on cars, does mud runs, plays soccer, and is an experienced snowboarder.

 

While living in Seattle, he obtained multiple certifications and worked as a Sommelier (wine expert). He has since informed me that Boone's Farm is not the high quality wine I once though it was.

 

Can't wait for everyone to get the opportunity to train with Porter, he is going to change lives. The Total Body Toning class starts on January 5th and will be on Monday, Wednesday, and Friday from 5:30-6:15am at Horizon Elementary School in Madison.

“Aw hell no!”

1

Aw-Hell-Naw

I would like to give you a peek into what life is like for someone who owns a boot camp business. Overall it is extremely awesome, but meeting new people can be a bit of a challenge.

For instance, I was at a networking event recently in Huntsville. I met a lady, we shook hands, I asked her what she did, she asked what I did, I told her and she said, "Aw hell no!" and walked away. Never to be seen again. That is a true story and I've got a lot more examples along those lines as well.

So I undertand that the term Boot Camp has pretty negative connotations for a lot of people. I make every effort just to get people to come try what we do, so they can find out for themselves that is actually fun and not a yelling, screaming intimidation festival.

For that reason, we offer all of our new clients a new member special where they can get their first month of boot camp at special price of up to nearly 70% off. We have a few open spots for our class that starts in January, reserve yours today at the link below:

Total Body Toning Boot Camp

I have an exciting announcement about the boot camp in our Madison location, that I will share with you on Monday.

Have a great weekend!

Pig Fitness to defeat scammers

3

Thought I would share a conversation I had via text with a scammer. It is becoming common for scammers to text or call fitness professionals and claim they have a group of women that need to be trained for some event. They are only texting because they are eating impaired. I got so many of these texts, I decided to have a little fun with them.

Pig Fitness may actually be a thing one day.

  IMG_7420IMG_7421IMG_7422IMG_7423

It’s not bragging if you can back it up

0

Relentless-Positivity

One of the strongest predictors of happiness is based on what kind of mindset you have. A scarcity mindset or an abundance mindset. This is used in the business world for entrepreneurs to predict whether they will be happy or not.

 

People who have scarcity mindsets, never think anything is enough. They are constantly worrying about what other people are doing.

 

These are the "keeping up with the Jones'" type. They don't typically help others because that might help someone get ahead of them! These are what the kids call haters.

 

People with an abundance mindset, focus on themselves. They will help others any time they can, they focus on being the best at what they are doing, and they know that there is enough to go around. Doesn't matter what anyone else does they know it will not effect them.

 

When I first started in my business, I definitely had a scarcity mindset. I was worried about what the competition was doing. Worried about trainers stealing my clients. I was always reactive, rather than proactive. Looking at what the competition was doing and thinking about how I could do the same in my business.

 

Things started to turn around for me when I realized there are plenty of clients for everybody. My business has taken off since I started focusing on being the best at what I can do, not better at what others are doing.

 

I help other fitness professionals as much as I can, even my direct competition. I refer my own clients to other trainers, classes, gyms, etc... if I think they are a better fit for my clients. The weird part is, almost all of them end up coming back and staying long term with me.

 

I DO NOT care what other people are doing, because I am confident that nobody can do what I do. It's not bragging if you can back it up 😉

hospital-bed-races

I'm a ginger who teaches boot camp in gold pants. I don't think anyone even wants to do what I do.

 

I'm telling you all of this, to ask you one main question. Which mind set are you when it comes to your body?

 

Are you constantly wishing you had someone else's body? Or are you focusing on improving your own body?

 

Do you constantly think about how easy other people have it and how hard you have it? Or do think about how you can maximize your strengths?

 

Do you help a friend who is struggling with a weight problem? Or do you ignore them because you don't want them looking better than you?

 

Do you get jealous when a friend loses a lot of weight? Or are you happy for them and use it as inspiration?

 

Really think about how you react to situations like these and decide what type of mind set you have. You have everything you need right now to achieve whatever weight loss and fitness goals you want to.

 

Stop wasting energy on things that are out of your control, channel that energy into doing you best, and you will be amazed at what you can do.

 

"Be yourself, everyone else is taken."

-Oscar Wilde

How to defeat beer bellies and muffin tops

0

Apple-vs-Pear

Last week I wrote about weight loss plateaus. That is where a person is losing weight, hits the wall, and can’t lose any more weight.

 

Plateaus can be caused by any number of reasons, but we will focus on one that I didn't mention. One of the main factors can be your hormones.

 

Estrogen (pear shape), insulin resistance (muffin top), and cortisol (beer belly) all cause body fat to be stored in different trouble areas that make it hard to lose. To overcome high estrogen and cortisol levels, try doing short, intense workouts. Cortisol levels can increase when you do long exercise sessions (more than 1 hour of weightlifting or cardiovascular exercise).

 

A great way to fight insulin resistance is to cut down on the junk carbohydrates (cookies, sodas, alcohol, breads) you are consuming.

 

Another reason I talked about last week (particularly when you are performing long cardiovascular training sessions) is that your body adapts. You become more efficient at running, biking, swimming, etc… which is great for distance, but it means you are burning fewer calories.

 

That is why you need to vary your workouts, as well as your intensities. Learn to be well rounded and try different workouts.

 

If all you have been doing is jogging at the same pace and same duration, you have to switch it up to change your body. Mix in sprints or intervals, and then look to add a strength training component to your workouts. When you begin strength training, perform a variety of exercises, intensities, and equipment used to always keep your body challenged.

 

Just like you change up your workouts, you need to change up your caloric intake. Don’t eat exactly the same thing in the same amounts every day. You have heard the definition of insanity is doing the same things over and over and expecting different results right?

 

If you really want to nail down the eating part, make an appointment with a dietitian or health coach. Health coaches are excellent if you have trouble with emotional eating.

 

The bottom line is that you must “trick” your body into making changes by changing your training and eating methods. Doing the same old thing will get you the same old results.

I lost weight! Then I gained it all back. What happened?

0

what-had-happened-was

You're going along great, you lost 20 pounds, and next thing you know you've gained it all back. And then some. What happened?

 

It can be one or a combination of things causing this. See if any of these look familar.

 

1. Loss of lean muscle mass

If your exercise program consists solely of long, extended periods of cardio exercise this could be why you quit losing weight. The more muscle mass you have the more calories you are burning while at rest. Add strength training at least twice a week, I promise you won't get bulky.

 

2. Can't keep up the pace

I call this The Biggest Loser effect. If you've never seen that show, the contestants are put through a crazy amount of workouts, fed all the right foods, and they do great.

What do you think happens many of the participants after the show? Many of them gain back the weight they lost on the show because it is so hard to keep up that schedule up.

I see people all the time that put themselves on a crazy exercise and nutrition program. Working out twice a day every day, eating absolutely perfect, etc... They are losing weight, doing great, and then it just wears them down. Challenge yourself and be ambitious, but don't set a pace you can't possibly sustain long term.

 

3. Frustrated by plateaus

Have you got to that weight or size that you just can't seem to improve? Everybody does and this is where many people get frustrated and give up. It is hard, but you can break through.

This is what separates the people who have short term success from the people who keep making progress. Do not give up just because you reached a plateau. I will cover more ways to defeat the dreaded plateau on Monday.

 

4. Body adapts

Have you been doing the exact same thing for years? Something has to change. The exercises you do, your pace, the amount of weight you are using, etc...

You have to constantly challenge yourself because your body adapts and becomes more efficient at the movements/exercises you do. When you are more efficient, you will not burn as many calories and the exercise becomes less effective for weight loss.

 

5. Restricted calories

People who severely restrict calories will lose weight for awhile, but then they gain it all back plus a few more. For one, they lose their lean muscle mass as discussed earlier.

When your body thinks you are starving it, it will begin to store any calories you take in as fat. It doesn't know when you will eat again, so your body wants to keep something for the rough times.

Another reason restricted caloric intake is bad, is because you will not get the necessary vitamins and nutrients needed to support your body and any exercise program you might be on. Feed the exercise, you will get better results!

The exercise you love to hate (video)

0

You hear people talk about them all the time. They are feared and hated, but admired from afar. They are the Justin Bieber of exercises.

They are burpees.

It is a tough exercise, but many think of it as the ultimate exercise. Personally, I really enjoy watching others do them instead of me.

For any exercise, there should be a way to make it harder (progression) and a way to make it easier (regression). The burpee is no different just because it sounds like two bodily functions in one.

There are basically 4 steps to completing a burpee.

1. Squat down

2. Jump your feet back into the pushup position

3. Jump your feet back towards your hands into the squatting position

4. Jump up

In the video, I included 2 ways to make it harder and one way to make it easier/lower impact.

Burpee with a pushup

I made it harder by adding a pushup after I jumped into the pushup position. Because, you know, I was in the pushup position any way. Might as well.

Floppy burpee

The hardest way, was the floppy burpee. Where you skip the squat and "flop" straight into the pushup position. Great exercise for building up the proper strength to do The Worm.

Low impact burpee Start off by placing your hands on a raised, stationary object such as a park bench or a chair. Then all you will do, is jump or step backwards into the pushup position, jump or step towards the stationary object, and then jump up or come up into a calf raise.

I am getting you prepped now for a huge event in August. In August I am helping organize an attempt (and it will be a successful one) to get into the Guinness Book of World Records for most people doing burpees at the same time. Start training now.

Go to Top