Archive for January, 2015

The Super Bowl XLIX Workout


The Super Bowl is on Sunday! Whether you are watching for the actual football, the commercials, for Katy Perry, or you are just there for the food you will probably be watching this weekend.

Why not make it a little more interactive? Sure you will look like a freak, but that's ok! We're still all friends here.

Use this list to make the game a little more interesting for you and those around you.

Enjoy the game!

We train for life



It has always been my philosophy that you should be well rounded in your approach to fitness. For my own personal fitness level, I have certain benchmarks I always want to be able to maintain.


This has influenced the way I train my boot camp clients as well. I want them to be able to go out and work in the yard all day, do a Warrior Dash, play with their kids at Shakala and not end up in the ER, go roller skating and not end up crippled the next day, and pretty much do whatever physical activity they want to do.


For instance, two ladies who attend the 530am class did exactly what I am talking about this weekend. We will call these two ladies, Tammy and Beth, mainly because that is their names.


Neither Tammy nor Beth are runners. And if you asked them, they would tell you they never run. But they are at boot camp almost every day at 530am, 5 days a week.


This weekend a few of us went to New Orleans for a race. Tammy ran the entire 10k without stopping and Beth ran a half marathon! Running 6.2 miles (Tammy) and 13.1 miles (Beth) without any specific running training is really impressive.


Don't pigeonhole yourself training just one way! Work on strength, speed, flexibility, endurance, and agility. Keep things interesting, keep your workouts fresh, and do workouts that challenge and excite you.


Train so you can be strong enough and fit enough to handle whatever life throws at you.


PS-When you train this way, you will also find that you will lose weight, inches, and body fat along the way

This is killing our brains and our bellies


dog watching TV

Watching TV. We all do it, whether we admit it or not. We watch too much TV and it is killing our minds and our mid-sections.


Does this routine look familiar? Get home from work, change clothes, eat dinner, settle down in front of the TV for the evening.


If so you are not alone. You know I love stats, so here a few disturbing ones for you.

-People eat 71% more while watching TV

-People who watch more than 19 hours of TV a week increase their odds of being overweight by 97%.

-This last one is the most troubling to me though. For every hour of TV beyond 80 minutes that you watch daily, you are 30% more like to develop Alzheimer's. That is scary.

So break out of the mindless TV habit. Your body and brain will thank you.


Try reading a book, talking to the dog, or you might even be forced to talk to people that live in your house. If you do watch TV, find a way to be more active so you aren't melted into the couch for 3 hours. Do some light stretching, stand up every 10-15 minutes or so, do a few jumping jacks, squats, or pushups.


Keep finding ways in your day to be more active and health conscious. The more healthy habits you add to you arsenal, the easier you will find it to reach your goals.

4 Things to look for on food labels



You will hear a lot of people (myself included) talk about the importance of reading your food labels. But what exactly are you supposed to be reading?


I suggest you look at 4 main things:


1. Serving per container

The label has servings per serving, not always what is in the whole container. For example, if you get a can of chicken and rice soup that is around 10 oz, once you add the water it is considered 2.5 servings.

The worst part is the salt in those things. One serving has 34% of the recommended amount of salt you're supposed to have in a day. A whole day! So if you eat that can of soup you just ate 85% of your daily salt intake.

Look at the amount of calories and sugar in a bottle of Mt. Dew some time, it's crazy.


2. Don't be fooled by names

All Natural means absolutely thing nutritional wise and anything that says all natural is not regulated by the FDA. Organic actually means something, all natural does not. How about Multigrain, Enriched, 7 Grain, or Nutrigrain? Also nothing.

Real, whole foods do not need things added it is already in there. Eggo Nutri-grain pancakes say they are made with whole wheat and whole grain, but if you look at the ingredients it is mainly made of white flour and high fructose corn syrup (HFCS).

Have you ever given your child Gerber Graduates Fruit Juice Snacks? My son loved these things as a kid, now I know why. They are made of HFCS and sugar. Whoops.


3. The first shall make you fat

The ingredients are listed from the most to the least amount. So if nothing else look at the first three ingredients. If it has something you are trying to avoid it will be right there.

Something tricky that food manufacturers (usually the cereal makers) do is combine all the grains that are included together as one, so sugar won't be the first ingredient. Look at your cereal and if it has something like grains(corn, wheat, oats) sugar is usually the very next thing.

On a side note in case you are curious what a gram of sugar looks like. 4-5 grams of sugar is equal to one level teaspoon of sugar.



4. Other names for sugar When you see -ose it means sugar. Maltose, dextrose, sucrose are all sugars. Or corn syrup, HFCS, fruit juice concentrate, honey, maple syrup also are all sugar.

Compare plain yogurt to fruit yogurt. Plain has 10 grams of sugar, while fruit has 44 grams (about 10 teaspoons!) of sugar. The 10 grams in the plain comes from the naturally occurring lactose that is in milk.

The main thing to take home is that you should always know what you are putting into your body. And if you are a parent it is double important to know what you're putting in your kids' bodies. Learn from my mistakes.

At the very least, give the foods you are eating a quick glance and you it will be an eye opening experience for you. You may dislike me now because I ruined some of your favorite foods, but you will be much healthier in the long run.

Roasted Red Pepper Chicken and Avocado Salad



I'm working with a local business on developing a signature Adventure Boot Camp salad. So I have been going through some old cookbooks that I have.

Here's a recipe from a Prograde Nutrition cook book that I thought you might like to try.

Roasted Red Pepper Chicken and Avocado Salad

1 medium ripe avocado, peeled, pitted and sliced

1 tsp. lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups shredded cooked chicken

1 medium tomato, cut into wedges

1 small cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese


Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

If you are interested in the cookbook from Prograde that I bought it is called 197 Healthy and Delicious Fat Burning Recipes. I like a title that tells me exactly what I'm getting 🙂

It's an ebook and it is only $4.95

Check it out here:

PS-What do you think I should include in my signature salad?

The Beauty of Dr. King and his right hand man



We've all heard of Martin Luther King Jr. and all that he did to advance the civil rights movement. How much do you know about Ralph Abernathy?


Dr. King was the fire, passion, and motivation behind the movement but it would not have worked without Ralph Abernathy. When Dr. King would get people fired up and ready to act, Mr. Abernathy was the one that had the plan for what the people needed to do next.


One would not have worked without the other. If Dr. King was the Why, Mr. Abernathy was the How.


Have you ever watched a video, heard a speech, saw a movie, etc... and it got you all excited about getting in shape and losing weight. What happened next?


For a lot of people it is flurry of activity and then a fizzling out. If you go to a gym, you may notice that that the crowd is starting to thin out already. People have their why, but don't always have the How.


My job as a fitness professional is a to provide the How. I can help with the Why, but that is something that has to come from within. You have to show up and do the tough work, I have the easy part.


So if you are already motivated, but you just need some help on sticking to a plan send me an e-mail to and tell me how I can help you.

20 Seconds of Insane Courage


Have you ever seen the movie We Bought A Zoo? Really good movie, but it seems to cause some sort of allergic action with my eyes...


There is a part in the movie where this young boy is having problems figuring out a girl he is interested in. Good luck with that young man. I train nothing but women, I'm 37, been married for 11 years, and I'm still clueless.


I digress. His dad, played by Matt Damon, has some excellent advice that I think can help you too.


"Sometimes all you need is 20 seconds of insane courage. Just literally 20 seconds of just embarrassing bravery. And I promise you, something great will come of it."


Think back on some of the greatest things you have done in your life. Most of them are things that probably scared you to death to start them. That makes it so much sweeter when you get through it!


Maybe it was choosing a far away job or school. It could be you joined the military. Maybe you spoke up against some kind of injustice.


Whatever it was, it took a snap decision to do something and it allowed you to accomplish something you could be proud of. I want to challenge you to do that again.


Do something that is way out of your comfort zone.


Sign up for that 5k, 10k, or half marathon you don't think you can finish.


Lift that weight you don't think you can.


Sign up for a class that scares you.








Chances are you that you have it in you to do these things right now, you are just letting fear hold you back. Even if you are not ready now, fear is an excellent motivator to get you in the shape you need to be in.


I would love to help you accomplish this, let me know how I can help you.

The man who did this study is probably dead now



Did you happen to read the study that came out recently claiming that women are overweight these days because they do less housework? Before you ask, yes this study was done by a man. Apparently a man who: A. has bodyguards B. is incredibly brave C. has a death wish

While the premise of the study may seem insulting, you have to dig down a little deeper to get an important lesson from it. The study found that women in 1965 did 25.7 hours per week of housework, and in 2010 that number had dropped to 13.3 hours per week.

Put another way, women went from burning 3486 calories per week doing housework to burning 2518 per week. At nearly 1000 calories fewer burned per week, you can imagine where that would contribute to weight gain.

sweepDM0511_468x219 That would be true no matter how you had an extra 1000 calories per week in your life. If you kept that up over a year's time it would put nearly 15 extra

pounds of fat on you.

So what is the moral of this story?


Move more!


Housework is a sneaky way to burn calories called NEAT or Non-Exercise Activity Thermogenesis. So you need to make your life NEATer.


Here are a few other examples how: •Fidget •Dance •Calf raises sitting at your desk •Take the stairs •Stand more •Use a ball chair instead of an office chair •Drink more water (you'll be on the "go" more) •Walk and talk rather than sitting in your office all day


There are hundreds of ways you can work more movement into your day without actually taking time to go to an actual workout. These aren't structured exercise programs, but they are ways to get more movement into your day.


You will burn more calories, feel more energized, and your muscles will not be as stiff. Get creative and think of ways you can be more active throughout the day.


Or you could always spend 30 hours a week doing housework...

Adjustment leads to attitude change



I went to get an adjustment at my chiropractor the other day and discovered an added benefit that I had forgotten. It was something that I used to do on my own, but just stopped doing.


Any time my chiropractor adjusts my atlas or axis (bones at the top of your vertebrae), he has you go rest for 10-15 minutes and then rechecks you to make sure you are holding your adjustment. The 10-15 minutes were amazing.


Don't get me wrong, I am a big believer in chiropractic adjustments. I feel and perform so much better when I am in alignment. But I got a much needed bonus during the rest time.


It was 10 minutes of doing absolutely nothing but relaxing. When was the last time you did that?


You are probably like me and almost every minute of your day is spent doing something. Even when I do have a spare second, I tend to get on my phone or find some other distraction.


The combination of the adjustment and that 10 minutes to decompress was amazing. My stress levels went way down, my thoughts were crystal clear, and I was able to tackle my day like a champ afterwards.


I'm betting you have 10 minutes somewhere in your day. Try it out this week. Find 10 minutes to just relax and think.


I'm going to make this a part of my daily routine like I used to. The simple habits are the easiest to let slip, but can be the most effective ones.

5 Steps To Changing Your Body



I was preparing for an upcoming presentation I have next week and I thought I would share a small part of it. These are 5 steps anyone can do and they will work for anyone.


These are simple, but very effective concepts if you apply them.


1. Define exactly what you want to do with your body

Recently I sat down with small groups of my clients who are signed up for the year with boot camp and we went over how to set SMART goals. The SMART is Specific, Measurable, Attainable, Relevant, and Time Based.

We set these goals for 1, 3, 6, and 12 months. Things you want to avoid are "I want to lose weight" or "I want to get in shape". Those goals will not get you through the tough times that are ahead.

Write down exactly how you would like to look, perform, or do. Then also come up with a detailed plan for how you are going to accomplish that.

2. Decide to change

This may sound pretty obvious, but most people want to change but have not made the decision to change. Big difference.

Get it set in your mind that you will accomplish all of the goals you set at step one and that nothing will deter you. If it is truly meaningful to you, you will get it done.


3. Don’t make excuses for failures

It is so powerful to hear someone own their failure. Those are the people who are successful. Because they OWN their future, not their excuses.

When you blame other people or things, you give away your power to succeed. Put it back in your hands. You will fail at some time, but don't let a slip be a fall. Own your mistakes and move on, it's part of getting where you want to be.


4. Take action EVERY day

Do at least one thing every day that gets you closer to your goals. It can be a workout, meal prep, taking your fish oil, stretching, going for a walk, getting 7 hours of sleep instead of your usual 6, or any number of other things you can do. Small changes turn into big changes when they are done consistently.


5. Treat yourself once a week

Treat doesn't necessarily mean food, but it can mean you go eat at your favorite place once a week. You can treat yourself to a movie, some new clothes, a bubble bath, etc... Think of it as a weekly reward for being awesome, you've earned it.

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