Archive for July, 2015




Atlanta was good to me. Taught me some lessons about traffic that I shared on Wednesday.

I also learned some lessons while getting lost.

If you have been following me for awhile yo might know that I am not real big on running. My wife loves to run. So guess what I do? I run.

Hate running, love my wife. That's just the way it works.

I had not been running since I ran a half marathon with her in Knoxville, TN earlier this year. Little tip for you- Knoxville is a Native American name that means City With Buttload of Hills.

We woke up early Saturday morning and before I could wake up good I realized I was out on a run. 20 minutes into the run I realized that I had no idea where we were or how to get back.

There is the obvious lesson of: Know where you are going, especially if you are going to make your wife run through some shady parts of town. But I also learned 3 things on this run that I think you might find interesting.


1. Take Your Mind Off the Pain

Have you ever been in the middle of a workout and all you can think of is how much it hurts? The result from that is more pain.

There are times in your workout where you have to go somewhere else in your mind. Go to your happy place, make grocery lists in your head, listen to music, etc...

I was so focused on trying to find our way back, wondering how I got us on the interstate, picturing how my wife was going to kill me that the run was easy.


2. Train For Any Situation

The last time I had run was 4 months ago at the half marathon. This run became much like that one. Hills everywhere. We had to do fancy footwork to run and jump over pieces of random metal, holes, trash, thorns, and other obstacles. There were times when we picked the pace way up when some seedy characters with glassy eyes were starting at us.

It ended up being an hour long run of hills, sprints, and agility work but I was not tired at all despite not running for months. I believe you should train the total package.

Work on strength, cardio, agility, core, balance, speed, and hit all of those in a variety of ways. They all work together as a compliment to one another and well balanced training helps you prevent many overuse injuries.

Those are the things we work on in boot camp. I sometimes get strange looks for some of the things I ask them to do in our sessions, but there is method along with madness. You should come see for yourself how we do things, it's pretty awesome.


3. Take Your Phone With You

Turns out those things have built in GPS and the ability to call people who can come pick you up. You heard it here first.

Atlanta Traffic…



I don't know how people deal with real traffic every day. It would make me even crazier than I am now.

My wife and I went to pick up my son from a week of camp at a place outside of Atlanta. On the way there we got caught in traffic where it took 45 minutes to go about a mile.

At 730am. On a Saturday.

And what do you do when you sit in traffic for 45 minutes and you finally get past the 3 closed lanes into freedom? You put the pedal to the metal son!

I found myself immediately speeding to make up for the lost time and that feeling of being trapped. Do you do this too?

I think we all do that, whether we want to admit it or not. We also do something similar when it comes to trying to lose weight and get in shape.

Have you ever put yourself on a super restrictive diet? Have you ever put yourself on a 2 hour a day every day workout plan?

What ended up happening?

Chances are you started speeding again. One day you cracked and started eating everything in sight. Or you missed a workout and then didn't workout for a month.

Little piece of advice, never trade short term results over long term health.

Now there are times when you want to be more disciplined with your eating or work a little harder to train for an event, but don't think of that as a long term way of life. You want to give yourself some room for error.

If you think of success as getting it right 100% of the time you will fail. You're only human, born to make mistakes. Get that stuck in your head for a few hours.

Use the 80/20 rule with your healthy eating. Get it right 80% of the time, that way you don't think it is the end of the world if you have a candy bar.

This means that you are eating healthy 8 meals out of 10. High level math is what I'm known for. Then when you are ready to increase your results you increase it to 85-90% of the time.

With your workouts, you use the "don't let a slip become a fall" technique. If you are planning on working out 3 times a week on Monday, Wednesday, and Friday every week, but then you miss a Wednesday one week, don't freak out. There are plenty of other days in the week to make one up. And instead of a structured workout, you can go do some fun movement like hiking or roller skating.

Eating healthy should feel good, not feel like a chore. Exercise should improve your enjoyment of life, not something you dread doing every day.

Long term failure lives in that deprived feeling you get from doing things that are not right for your body.

Find ways to cook and prepare healthy meals you look forward to! Find a way to move your body that you look forward to, even when it is hard. When you can find those two things, you have found the key to long term success in looking, feeling, and performing your best.

What 75% of people regret (motivation)



Research shows that 75% of people name their biggest regrets in life as the things they didn't do in life...not the things they did. It always makes me think of that quote from Max Lucado.

Take a look around at a lot of our older population.

There are too many people that are bed ridden and pill riddled. Don't let that be you!

Next time you don't feel like working out, think of the person in the wheelchair who would give anything to complain about running or lifting weights.

Think about not just living longer, but better, healthier, and stronger. Who wants to live stuck in a bed or chair?

That is not living, that's just surviving.

It's never too early or too late to start getting healthy, but the earlier you start the easier it is. Start making changes now.

Pick out something from this list and work on it TODAY:

-Stop keeping junk food in your house, you will eat it and it's not "just for the kids".

-Use proper portion control when you eat, especially if you eat out a lot.

-Cut down on alcohol intake.

-Do your cardiovascular training to keep your heart and lungs strong.

-Lift weights so you'll be able to take care of yourself in your later years.

-Cut out cigarettes completely.

-Stretch or do yoga to keep your body limber, so you'll be that spry old person people are amazed by.

Along the way you will start looking better, but don't let that be your only motivation.

Exercise is as close to a miracle drug as you can get, take it in frequent doses.

Take charge of your health right now, right this minute. Wouldn't you rather prevent disease rather than that it?

Live without regret!

Adventure Boot Camp Cook Book



Did you know there is an official Adventure Boot Camp cookbook? So fancy.


Since I am more of a meatatarian I use it as a reference when people ask me for vegetarian recipes.


Here are two simple recipes that are delicious even if you aren't a vegetarian.


ACLT (avocado, cucumber, lettuce, & tomato) Sandwich:

1 tablespoon Dijon mustard

4 slices of Ezekiel bread

2 large romaine lettuce leaves

1 large ripe tomato, thinly sliced

2 slice of avocado

6 very thin slices cucumbers

Directions: Spread mustard on the 4 slices of bread. Layer 2 slices with lettuce leaf, 1 slice of tomato, 1 slice of avocado, 3 slices cucumbers, top with other slices of bread. Serves 2.


Marinated Vegetable Salad:

3⁄4 cup white vinegar

4 cloves, peeled and halved

2 bay leaves

3 cups cauliflower florets

1 1⁄2 cups sliced carrot

2/3 cup celery, chopped

1 can artichoke hearts, drained & halved

1⁄2 cup pitted ripe olives

1⁄2 cup sliced bottled roasted red bell peppers

2 tablespoons extra virgin olive oil

1 teaspoon Celtic sea salt

1⁄4 teaspoon black pepper


Directions: Combine white vinegar, garlic, and bay leaves in a large bowl; set aside. Combine cauliflower, carrots, and celery in a large saucepan, cover with water, and bring to a boil.


Cook 1 minute, drain; transfer vegetables to vinegar mixture. Add artichokes, olives, red peppers and oil. Mix well. Cover and refrigerate for at least 24 hours.


Drain vegetables; remove bay leaves. Season with salt and pepper.

Will keep in the refrigerator for 3 days. Serves 8.

Negativity Detox Challenge #7- Is It Me?



Your challenge last week was to think of three things you like about your job. If you couldn't think of at least 3 things, you need to either find a new job or find some ways to relieve stress at work.


This week, it is time to look at you. Are you a source of negativity?


This week pay close attention how you interact with people.


Are you constantly nagging them?


Are you always putting them down?


Do you ever have anything positive to say?


Are you saying things that put them down, just to lift yourself up?


Are you talking behind their back?


This isn't just face to face, it is especially on things like Facebook, text messages, and e-mail. People will write all kinds of horrible things that they would never say to a person's face.


Facebook is probably the king of this, especially between "friends".


Simple rule of thumb: if you wouldn't say it to their face, don't put it in electronic form either.


So this week turn the microscope on yourself.


Would you want to be treated the way you are treating others?


Are you constantly being negative?


It is time to check yourself this week. Look back through the texts, e-mails and Facebook posts. If you are spreading negativity, it is time to change.


The great part is that by being mindful of your actions, you will treat people better.

How to exercise at your desk


The-Office-Workout-Hour How many of you are trapped at your desk for 8 plus hours a day? Are there a lot of days you don't even get the chance to take a lunch break, much less take time to workout?

The American Heart Association recommends that you get 30 minutes of physical activity, 5 times a week at a minimum.

Pretty hard to do that when you work an exhausting and time consuming job. This is where the office chair workout comes in handy.

Before we move on, just know that you have to meet 2 requirements to do this workout:

-you have the freedom to move around a little bit

-You don't mind people thinking you are the crazy person in the office

This workout is assuming you work 8 hours per day, 5 days a week. It also assumes you have a chair with wheels on it, just stick with me. This workout will not always be feasible, but a little something always beats a whole lot of nothing.

Here is how it works:

Set an alarm to go off every 15 minutes. Every 15 minutes you will do the exercise for 1 minute, changing exercises every hour.

Hour 1- Jumping Jacks.

As an alternative, you can do chair jacks. Just do the upper body part of the jumping jacks. Don't be surprised if people think you are drawing attention to yourself.

Hour 2- Squats.

Use your chair as a guide. Feet shoulder width apart, push your hips back, keep your knees out, sit away from your knee caps, and slowly lower yourself down towards your chair. Lightly tap your chair, then stand all the way up.

Hour 3- Chair Plank.

Place your forearms on the seat of your chair, walk your legs out until your body is in a nice straight line. Hold that position, make it harder by rolling the chair back and forth with your forearms

Hour 4- pushups.

You can do the pushups on the floor, hands on your desk, hands on the wall, knees on the floor, hands on your chair, any option will do.

Hour 5- Push back/walk in.

This is mainly where the wheels on the chair come in. Place your hands on the edge of your desk, hands shoulder width apart, explosively press backwards (if you are on carpet, don't push quite as hard if you are on hardwood floors). Next, you will dig your heels into the ground and walk yourself back to your desk. Great hamstring workout.

Hour 6- High knees.

Run or march in place getting your knees up as high as possible.

Hour 7- Reaches.

Feet shoulder width apart, knees slightly bent, lift your right heel, pivot, and reach your right arm across your body to the left side, repeat with your left arm. Make sure to pivot each time, letting your belly button lead you to the side. Make it more challenging by holding a lower squat.

Hour 8- Basketball shots.

Knees slightly bent, feet shoulder width apart, we will start with the right hand being the "shooting" hand. You will pivot and step to your left, reach out with both hands, and grab the invisible ball, step and pivot back, then shoot the invisible basketball.

If you have ever seen a 3 point competition, that is what you are mimicking. Alternate the shooting hands each minute, so both sides will each get 2 sets in. If you want to make it a little more interesting, this is a great way to get rid of all the balled up papers and trash around your desk.

This will net you 32 minutes of exercise every day at your desk. You can start working in crazy stuff like foam rolling, stretching, yoga, etc... later on after you fully break your co-workers in. If there are thing that are not feasible in your office, adapt t what you can do.

You will find that you are more productive, energetic, and a lot of your back pain will subside due to the decreased amount of sitting. Please report back co-worker observations of your activities.

How To Stick To An Exercise Plan (Guaranteed to work)



Think about the last few diet or exercise plans that you started and stopped for whatever reason. Why did you stop?

Now this one counts

Now this one counts


Some very common reasons are: time, money, boredom, sore, tired, weather, self-consciousness, family commitments, not getting results.


A fact about exercising is that you are going to run into rough patches along the way. There are going to be many times when you want to quit and never start again. Exercising in my backyard in July at noon when it is 100 degrees comes to mind for me.


It's normal to feel this way! You are not alone in wanting to give up. And don't feel guilty for giving up in the past.


There was a study done on people in their 60s and 70s who had hip replacement surgery. After the surgery the patients were asked to record how it went with their rehab.


Immediate rehab is absolutely crucial with joint replacement. If they did not start right away and stayed at it consistently, the surgery would not be a success.


Do you know who the most successful ones? The people who found out what was their biggest challenge (getting up from sitting on the couch for an hour for example), knowing that the pain and discomfort was coming, and making a plan for getting through it.


Here is what I would like for you to do. Get out a sheet of paper, brainstorm for a few minutes, and write down some obstacles that you see for yourself over the next few months.


After you have your obstacles written out, I want you to list 3 ways you will get around it.


What will you do when work gets crazy? What are some tips and strategies you could use to find some free time?


When school starts back how does that effect your schedule?


When you are sore, what are some things you can do to soothe those sore muscles?


Think about what has stopped you in the past. Don't let it happen again.


When you KNOW that rough times are going to come and are PREPARED to defeat them, your chances for success go way up.


As alway, if I can help you please let me know.


PS-don't just read this, think "Hmm, that looks pretty good", and never think of it again. Take some time and do this and I guarantee it will pay off in the future.

When you are feeling discouraged or scared…



I would like to give a shout out to one of our boot camp "graduates" Kim Holmes. When Kim first joined boot camp she was very quiet and timid until we started doing punching or kicking activities. Then I was impressed and a little frightened, I knew there was a hidden beast in there.


She was a casual runner, doing a 5K in the 39 minute range. Then next thing you know she is doing much faster 5ks, then 10ks, then she turned into Forrest Gump and has run 50 miles. Like in a row, 50 miles. Last week she traded in her van for a life time supply of shoes at Fleet Feet.


When I met her she was also terrified of swimming and bicycles. And much like her journey as a runner, she slowly chipped away at her fears. Got better, never completely gave into the fear.


This weekend she completed an Olympic distance Triathlon.


So if you are discouraged because you can barely make it a mile. Or you think you will never be able to complete a triathlon. Or even if you feel overwhelmed by life in general, my friend Kim is proof that it is possible.


Why not you too?

Got a picky eater? Here are 5 ways to help your children eat better.



A lot of the moms I work with have a similar problem when dealing with their kids. Picky eaters.


I asked our Kid's Camp dietitian Diane Bierbauer for some help and here is her advice:


Many kids do not like to try new foods! So what is a parent to do?


Well, to save you hours of frustration, I will tell you in advance getting into a power struggle over eating will not produce a desirable outcome.


Instead what you want to do is instill the desire to try new foods. More of a curious, adventuresome spirit!


So how can you do this? Try one or more of these:


1. Prepare foods multiple ways

For example, if introducing carrots - try cooking them, slicing them, dicing them, serving with a variety of dipping sauces (including ketchup), or juicing them.

2. Have your child rate/critique the food

Make a score card that allows them to describe how it tastes…cold, crunchy, mushy..etc. Or have them rate it on a scale of 1-5 or use smiley/frown face evaluations.

Remember to have them evaluate all the different ways it was prepared. This makes it more of a game and the children are caught up in the tasting/rating and often don’t realize they are actually eating the food!


3. Take your child to the grocery store and have them pick out a food they would like to try

If your child refuses to eat vegetables, take them to the produce area and allow them to look, feel, smell and then select a vegetable to try. Look up recipes to use for your vegetable. Then use the rating/evaluation system after your child prepares it multiple ways.


4. Plant a garden and allow your child to grow her own vegetables/fruits

This is a surprisingly easy way to get them to try new foods.


5. Offer, offer, offer…and when you think you have done it one million times…offer it one more time with a smile!

Negativity Detox Challenge #5- Call AAA and stop being a victim



The challenge last week was to do something for someone who has no hope of paying you back. Hope you had fun with that one and got something out of it.


Your challenge this week is to do one thing to eliminate one major source of stress in your life.


What's the thing in your life that causes you the most negative thoughts in your life? That's what you need to attack.


No matter how big the situation is, pick out something to do. Start a budget, make a phone call, take a walk, etc...


Whatever it is, just do ONE thing this week that starts to work on the stress source. You will feel so much better just by doing one thing!

I am a true believer in the AAA principle.

Action Alleviates Anxiety


When all you are doing is worrying about a problem it becomes a much bigger problem. When you start to do something about the issue, you can begin to see the light at the end of the tunnel.


You become an active participant in getting it resolved, rather than just being a victim.


Do one thing this week to help with your biggest problem.

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