Archive for October, 2015
People want two things out of life. To be able to workout with a pumpkin and to see a grown man exercising in a bacon costume. This video gives you both.
Each exercise is 40 seconds, rest 20 seconds, and go through the whole list 4 times total. Here are the exercises:
1. Squat and press
2. Single leg deadlift
3. Mountain climber
4. Tap and jump
5. Lunge rotation
Finisher- Burpee pumpkin lift
"Fat is saving our lives."
-Dr. Robert Young
Our bodies were not meant to ingest the large amounts of refined sugar we eat (the average American eats 152 pounds of sugar per year). Because the typical Western diet has so much sugar in it, our eating habits are making us obese.
Sounds familiar, but the reason why was interesting to me. Sugar is considered an acid, if you remember your chemistry classes. I got a D and an F in the two chemistry classes I took, so I'm a bit of an expert here.
When your body has too much acid in your body, your body begins to break down. You start to develop chronic diseases and conditions. To help protect you from the high acid levels, the body grows fat around the acid!
That is great that your body is protecting you, but it also means that you are holding onto unwanted fat. Your sugar intake could be the reason that you can't get results.
This is where The Sugar Addiction Answer comes in. When you cut down on the sugar you eat, inflammation and acidity go way down, and then you can begin healing and losing fat at a normal rate.
This program will help you:
-Cut your sugar intake
-Gain more energy
-Reduce mood problems
Since this is the time of year that sugar seems to be everywhere I wanted to make a special offer for you. If you would like a copy of the Sugar Addiction Answer, just send and e-mail to HuntsvilleBootCamp@gmail.com and say you would like a copy.
If it works for you it costs $13.99. If you try it and you do not get results you pay nothing. Since I truly believe in this, I am willing to take all the risk.
Look forward to you giving it a try!
I've been re-reading Michael Pollan's book "In Defense of Food". The title of this blog is basically a summary of the entire book.
I just saved a few hours of your time.
He does get more in depth and gives his food algorithm for eating Not necessarily telling you exactly what to eat, but more how to make choices.
This article from WebMD did a great job of summarizing the eating algorithm into 7 rules:
1.Don't eat anything your great grandmother wouldn't recognize as food.
2. Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.
3. Stay out of the middle of the supermarket; shop on the perimeter of the store.
4. Don't eat anything that won't eventually rot.
5. It is not just what you eat but how you eat (eat slowly until you are 80% full)
6. Enjoy quality meals with the people you love and cut back on snacking.
7. Don't buy food where you buy your gasoline. (In the U.S., 20% of food is eaten in the car)
If you are interested in reading the book (it is excellent by the way), you can read the entire book on-line here -->In Defense of Food
In Wednesday's e-mail I gave you 5 ways to stay motivated and get out of your exercise rut. You can read the first 5 ways I recommend
here ----> Part 1
Here are 5 more to give a try if none of the first few spoke to you:
6. Read a book, blog, magazine etc...
This is a great way to find people who are going through what you are. What did they do to get through it? Steal ideas, share ideas, adapt ideas to your own situation. There is a wealth of information on every subject imaginable out there, use it to your benefit. You can get a lot of it for free.
Or you can buy exercise books to get into a new routine. Get a fitness magazine for new workouts, recipes, motivating stories, etc... Pick up a healthy nutrition cook book to help you with the all important nutrition piece of the puzzle.
This is something small you can do that really helps with new ideas, as well as keeping your health at the forefront of your mind. I buy products from other trainers all the time to help with my boot camps, as well as my own training.
7. Exercise with a friend, group, team, or club
The three main things you will experience when exercising with others are: social opportunities; accountability; and motivation. One of the most consistent comments I get from my boot campers is that we are like a family.
People have made lifelong friendships in the class. There is just no better way to bond, than through burpees I guess.
When you can get together to sweat and smile it really is a magical combination that becomes addicting. When you are by yourself, you had a hard day at work, didn't sleep good last night, and you are driving to the gym it gets very easy for that car to direct itself on home. But if you had to meet someone for that workouts, whether it is a trainer or a workout partner, your chances of skipping that workout just went way down. Accountability is an absolute key to exercise success.
No matter what you feel like, how much you are dreading it, just get to the workout, and you will feel better afterwards.
8. Take a power nap
Full disclosure: this is my solution to everything in life.
Your cholesterol is high? Man I would take a nap if I were you.
You got fired? Little snooze will clear that right up.
Just understand that I wasn't always like this. The years of getting up way before the sun has caught up to me and now I am a self-taught, napping expert. There are days when I can't find the energy to put my shoes on, much less work out.
WebMD even backs my napping with science in this article Nap Benefits. There is even a gym in North Carolina that offers napping classes.
For real, Nap Classes at the gym.
I won't bore you with all of my personal napping techniques and tips, just know they are spectacular. I may write a book on napping one day as my way of giving back to the people.
But I will tell you that anything over 30 minutes and you will wake up unsure who you are, what country you are in, and why your pants are way over there. Maybe the last part is just me.
If you have 5-30 minutes to spare, try a power nap before you workout for a quick mental and physical recharge.
Some people just thrive on competition. Whether it is in a race or in the group setting we mentioned earlier, some people will completely change and come alive in competition.
I am that type of person.
There are very few things I hate worse than losing. It is something I've had to really check myself on because I can take it too far.
But, there is absolutely nothing wrong with healthy competition. You know what is a competition I love watching? The one-sided competition.
This is when only one person knows there is a competition going on. For instance, have you ever been on a treadmill and you see the person next to you keep glancing over at your console and pushing buttons? Then you increase your speed, they increase their speed. Has this ever happened to you? Did it make you bump up your speed just a tiny bit?
Sometimes it takes a little competition to get you out of your comfort zone. Whatever the competition is, use it to your advantage. Strive to be stronger, faster, fitter, and more flexible than you are now.
If you are going to try to do something, why not be the best YOU can you can be?
10. Shoot for progress, not perfection
You are going to mess up, you are going to miss workouts, you are going to eat fast food. We all do!
Even that buff guy of girl you think has a perfect body.
It's going to happen, so it's no big deal! Here's the main thing to take home from this:
Do not let a slip become a fall.
What I mean by that is, when you mess up it is not the end of the world. Pick up where you left off and keep moving.
Too many people get stuck by focusing on a mistake rather than remembering all that they have accomplished. Even if are only moving forward one step at a time, you are still moving forward. Keep it up and you will get where you are going eventually.
Action step- Pick out one of these and start doing it TODAY.
Have you gotten to the point in your exercise program where you dread doing it? Has it become like a part-time job? You go put on your gym clothes, go through the motions, and then do it all over again the next day.
You aren't getting results, your motivation is very low, and you find exercise to be extremely boring. Those are all symptoms of an exercise rut.
Being in a rut can be very discouraging and can throw you off track for reaching your goals. Here are 5 ways to get out of your rut and get back to kicking butt.
1. Take some time off
There is a good chance that if you have been exercising for a long time you will experience burn out. It happens to the best of us, as well as the worst of us. Personally I take a whole week off a few times a year.
Now that doesn't mean I sit on the couch eating cake with no pants on. I wear pants most of the time. What I mean is I take a week off from any structured exercise program. I might go for a hike, play basketball, etc... but nothing in the way of planned exercise.
Since I am a creature of habit, it usually kills me to take some time off. It is just part of my daily routine that I have been doing for years, so my body does not like it at first when I take the week off. But after the week off, I am extremely excited to start back and those little nagging injuries that tend to come on with constant exercise start to fade away.
2. Remember why you started exercising
Why are you doing all this? Wouldn't life be easier if you just sat on the couch, ate ice cream, and watched The Biggest Loser?
At some time in your life you decided that exercise was something you needed to do. Think back why you started it. That reason may have changed along the way and you didn't even realize it.
I first started exercising to get bigger and stronger for football. Then I started exercising to get rid of the bigger (fatter) me I had built. From there I have had different goals that have been aesthetic and performance based.
When your goals match your training style you will be much more successful. One of my goals a few years ago was to deadlift 450 pounds. If I had gone out every day and jogged to reach this goal, it would not have happened. If your goal is to drop body fat/weight and you have not addressed the nutrition aspect of your training, you will not reach your goal.
Your goals need to line up with your exercise plan. There is something very comforting knowing all you have to do is follow a specific plan and you will reach your goal.
Also, you need to remember what emotion motivated you to get started. If I ever feel myself slacking or need motivation, all I have to do is pull up a picture of myself 50 pounds ago. When I look at those pictures I am instantly taken back to all the negative emotions and thoughts I had back then. Never. Again.
What will do it for you? Are you tired of begin sick and tired? Are you embarrassed by your body? Emotions are very powerful motivator, I recommend you tap into yours.
3. Try something new
People who are avid exercisers are very susceptible to getting in a rut because they tend to stick to just one thing. Whether it be biking, running, strength training, or any other mode of exercise they tend to stick to that one thing.
Why are you pigeonholing yourself into one workout for the rest of your life? Your body adapts very quickly to whatever you are doing.
Change it up! Variety is the spice of life, go get some flavor in your fitness. Just came up with that phrase so feel free to use it.
There are so many fitness options to choose from, surely you can find one you enjoy. Or you can even change the way you are doing the exercise you enjoy. Try changing the exercises, amount of weight, rest breaks, speed, distance, etc... This is one of the single most important things you can do to stay out of a rut. You will gain two major benefits, besides staying out of an exercise rut.
The first benefit will be a reduction in overuse injuries. If you continually pound the pavement as a runner with no other type of training, chances are very good you will get injured. But if you mix in some other modes of exercise such as strength training, swimming, or biking you will save yourself some pain.
Also, your performance will get better by adding in other activities. Take the aforementioned runner who begins strength training to supplement his or her running program. By strengthening the entire body, this person will become a more efficient and faster runner with less chance of breaking down. Who wouldn't want that?
4. Work on small goals
It is very common for people to quit or slack off on their exercise program because of unrealistic expectations. Their goal of "Lose 50 pounds in January", did not happen again this year so that must mean that exercise does not work for them.
Break it up into small goals, starting with performance goals. If you have been sedentary, completing a goal of "Exercise 3 times per week in January" would be a huge accomplishment. Often it is not one thing that will make you successful, but a combination of several smaller things.
A fitness business professional named Pat Rigsby likes to say "Small hinges, swing big doors." Those little changes that may seem insignificant, can be crucial as you go forward. Accomplishing these smaller goals also helps you stay motivated.
If your goal is to lose 50 pounds in January and you lost 5, you would not be happy because your goal weight seem so far away. But if your goal was to lose the recommend 1-2 pounds per week, you are right where you need to be.
Come up with a list of smaller goals made up of performance goals (take X amount of time off your mile run), behavioral goals(exercising X amount per week), and aesthetic goals (lose X amount of inches, weight, pant sizes).
5. Use visual cues
Are you a Pinterest fan? People respond very powerfully to visual cues. These can be pictures of someone's body you admire, things you want to accomplish, etc... but one of the simplest and most effective things you can use is the humble note card.
Those simple 3 x 5 note cards that you used to fumble through when you did speeches in school. Write your goals, motivational sayings, etc... and put them on note cards where you will see them every day. Sounds simple and maybe even a little silly, but it works. This will keep your goals and aspirations at the forefront of your mind to help keep you motivated.
Along these lines, you can also do a vision board. A vision board might sound a little too Oprahish for some people, but have seen all that Oprah has been able to accomplish?
A vision board is basically like a school project. You need poster board (or if you are going dance, some cork board), pictures, and glue. For the pictures you want to make sure they are three things.
A. Personal-You can't use my board and I can't use yours. My vision board might be filled with dudes sporting rat tails that I am coveting. You want that? Probably not, but I don't know you that well.
B. Emotionally charged- The pictures should really speak to you and spur you to action every time you look at it. Are there any pictures you can think of right now that do that for you?
C. Strategically placed- Just like with the note cards, you should put your vision board somewhere where you will see it multiple times EVERY day.
Vision boards are all based on making the law of attraction work. The law of attraction in a nut shell is whatever it is you consistently think (positively or negatively) will come to fruition. I believe in it personally, but I am a naturally positive person any way. When was the last time things went really bad for you when you were thinking positively? It's pretty rare, turn that frown upside down kid it's going to be ok.
Hope these tips are can help you get you excited about exercise again. On Friday I will give you 5 more tips on getting out of an exercise rut, in case none of those spoke to you.
Have a great day!
You know a key to life that is missing from a lot of our lives? Discipline.
It is a common misconception that you are either disciplined or you aren't, it's just the way you are made. That is not the way it works.
You can become more disciplined by being intentional and working on it. Here are 4 things you can do daily to help reinforce your discipline.
1. Keep the goal in mind
I can’t remember the last time I took a week off from working out when I wasn’t sick. I am absolutely driven (possibly addicted) to exercise.
It wasn't always like that though. If I ever need a little inspiration I pick up a 50 pound dumbbell and remember I used to carry that weight on my body all day long when I was overweight.
Never going back to being overweight is a huge motivator for me.
2. Realize you need it
Sounds simple, but it’s the truth. Look at your life and see where you need discipline and why you need it. It’s in there somewhere. Maybe it’s a weakness for sweets you can’t break the habit of eating or you, but you know there is an area you need. Think of some area in your life that you feel has gotten out of control. Knowing is half the battle.
3. Do something every day you don’t want to do
Not things you HAVE to do like go to work, pay bills, waking up early, etc... For me it’s wearing pants. Technically I don’t have to, but it is in everybody’s best interest so I do.
It could be as simple as walking the dog out in the cold, making your bed, or drinking a glass of water. Overcoming that initial aversion to doing something, even if it is something small, will make it easier in the future to break through the next time and get things done.
That will also bleed over into your workouts. When you feel like quitting, you know you can push a little further. There is power in knowing for a fact you can do something.
4. Remember this quote
Coffee Diet Soda Alcohol
What do they have in common? Besides being in the order of how a lot of people drink them during a day.
They are the top 3 causes for stomach irritation. For coffee it is not so much the coffee itself, it is the sugars and other stuff that is added in to it.
Those 3 beverages kill a lot of the good bacteria in your gut, leading to all sorts of trouble. Such as:
-constipation -chronic diarrhea -chronic bad breath -feeling gassy all the time -frequent bloating -frequent illness
And many other appetizing sounding conditions can be caused by an imbalanced ratio of good to bad gut bacteria.
There are 3 main ways that doctors recommend to help balance out the bacteria. They are:
1.Drinking a fermented milk drink called kefir (it's near the yogurt in grocery stores) 2. 3-4 daily servings of fermented vegetables (like sauerkraut) 3. Taking a quality probiotic
I take probiotics, mainly because I don't like Kefir or fermented vegetables. They have really helped me and probiotics are now being touted by doctors as being more important than a multivitamin.
If you are interested in reading a report called The Truth About Probiotics, you can download your copy at no cost by here: The Truth About Probiotics
It was fall break last week for my son's school, so we took a vacation. Great experience, but I hate sitting in the car for so many hours.
Not sure why it is so exhausting to sit in the same spot for hours on end, but it wears me out. I also get sore and stiff from having my shoulders, neck, and back hold that same position.
Do you ever get that or am I special? Don't answer that.
If you sit at a desk or in a car for several hours a day, there is a good chance you have back, shoulder, and/or neck pain. Check out this video for the circuit I do after a long car trip to help limber up.
It takes 10 minutes or less to get through, but it will make you feel so much better. Give it a try some time!
1. 10 Band pull aparts (knuckles up)
2. 10 Band pull aparts (palms up)
3. 10 Dislocators (back to front is one rep)
4. 10 Rolls on upper back
5. 10 Rolls on each shoulder blade
6. Repeat the whole circuit 2 more times
We are all very busy people, so it is tough to keep up with everything that is going on in the world. Since there is a lot going on with Adventure Boot Camp these days, I wanted to give you a heads up on a few things you might not know.
We have Boot Camp locations in:
1. Huntsville- 530am 830am, and 530pm
2. Harvest- 530am and looking to add an evening class in early 2016 if you would like to be on the waiting list
3. Madison- 530am
4. Lake Forest Subdivision- 530am
Boot Camp To You
We are bringing Adventure Boot Camp to Lake Forest Subdivision! If there is enough interest we will bring boot camp on site to you. We have done this for businesses, schools, and now neighborhoods.
New Member Special
The term "Boot Camp" can be pretty intimidating sounding. And committing to 4 weeks of something you are unsure about also makes people nervous. We believe that if you come try it, you will want to come back again. That is why we offer all new members a month of unlimited sessions for $99.
Every class and product we offer comes with 100% money back guarantee to further take the risk away from joining.
We have a best selling author, a former pro athlete, and black belt within our boot camp team. If you need a guest speaker at your child's school, someone to come do a lunch and learn at your work, or if you have a group who wants to learn more about health and fitness we would love to help.