Archive for April, 2016

I didn’t listen to my own advice and I paid for it



On Monday I talked about using the CRAP acronym to avoid eating things that might hurt your chances of losing weight. I feel like a bit of an expert because I ate most of the things on that list this past weekend.

My son had a basketball tournament is Winchester, Tennessee that lasted all day Saturday and half of Sunday. I didn’t prepare ahead of time and I paid for it.

My son getting the jump ball. His team won the tournament, I ate a lot of junk.

My son getting the jump ball. His team won the tournament, I ate a lot of junk.


After eating out for breakfast, lunch, and the traditional 4 o’clock ice cream hour we hit the road to come back home. We got home around 6 and I decided to get a quick workout in before dinner. The workout was miserable! No energy, constantly out of breath, feeling stiff and weak.

The combination of drinking very little water, eating junk, and sitting all day added up me feeling awful. Is that how you feel when you workout?

If so, I would encourage you to take care of your body before you take on an exercise program. Give yourself a fighting chance!

Properly fueling your body, taking care of your muscles (with stretching, foam rolling, or massages), and avoiding sitting down for extended periods of time will make everything better. It will still not be easy and you will still need to work at it, but you will greatly increase your chances of success.

Where do you need to start today? Better nutrition? Taking care of your muscles? Stop sitting so much? Pick one, make it a habit, and then start adding the other steps into your life.

I won! What I learned along the way


Unknown In January I decided to start taking jiu-jitsu as a hobby. I quickly discovered that it was not really something you do as a hobby. Unless you enjoy someone trying to choke you in your leisure time. After a few weeks of regular classes I decided that I was going to sign up for a tournament. One of my bucket list items was to win a jiu-jitsu tournament.

Long story short, I trained, I hurt, I won. I mainly wanted to share with you a few things I learned through the process that might help you as well.

Everybody needs a coach

I’m a little biased since I coach people very day, but you cannot understate the importance of having a coach. And having the right coach is crucial. You want somebody who fits your personality (yeller vs low key), someone who knows their stuff, and a person who has your best interest in mind. The guy who led most of the classes I went to is a guy in his early 20s named Evan. And he has all the characteristics I mentioned above. Extremely knowledgeable, patient (even when I make the same stupid mistake over and over), and is really invested in getting people better. Plus he’s a handsome devil, so that always helps.

Community is key

An added bonus to training at Maverick Training Center where I train is the people I have met there. There are some crazy, hilarious, weird, friendly, and outrageous people there. They come from all walks of life, but the one thing they have in common is that every one of them gave me tips and encouragement to get better. It’s weird to have someone say things like, “No, no if you want to really hurt me put my elbow up higher.” There is tremendous power in being surrounded by people who lift you up.

Misery loves company

There were so many moments that I would have given up if I were by myself. But having that coach to push you and your fellow students not giving up gives you the strength to go further than you thought you could go.

I quit

There were days when I first started training that I decided to quit. I had every excuse I could think of ready (too old, too sore, too busy, etc…) I considered faking a broken leg (I know people with casts), saying I had some horribly contagious disease, or perhaps faking my own death to get out of going to class. It is a natural, human instinct to avoid pain. Maybe not the way I was going to do it, but still. It is ok if you want to give up, just don’t! Dig down, push through, and make yourself proud.

Good Days, Bad Days

There were days I felt like I was really getting the hang of things, felt physically strong, and did really well in training. Other days were absolutely awful. In a workout if I don’t feel good I slow down, take a break, or get lighter weights. In jiu-jitsu you take a break and somebody will do bad things to you. These days are rough, but you know what? That makes the good days that much sweeter.

What are you willing to give up?

Getting ahead means leaving some things behind. Blood, sweat, time away from family, broken bones (minor ones), sore muscles, and time away from my business were all things I was willing to give up/endure for a few months to achieve my goal. I don’t think you need anything that extreme, but something has to change for you to change. Maybe you need to give up wine, eating out every day at lunch, or Netflix binges.


Is this the key to weight loss?



There is a growing trend in the health and fitness industry to list activity equivalents along with the caloric content for food and beverages. What is your opinion?


Would you make a different food selection if you knew how much physical activity it would take to burn off that food? Many experts think that may be the key to curbing the obesity epidemic.


While it might not be the magic bullet, but I do think any time you are creating awareness for people that is a good thing.


As you go through your week, here are a few things to keep in mind. Would love to have your feedback on if this makes a difference to you at all if your choices.


Calorie and Exercise equivalents

Large French fry (500 calories)= 400 burpees 1 Slice pepperoni pizza (250 calories)= 200 burpees Bagel, cream cheese + medium mocha coffee (800 calories)= 133 minutes of brisk walking 1 slice chocolate layer cake with icing (550 calories)= 92 minutes of brisk walking Beer (150 calories)= 150 pushups Cinnabon cinnamon roll (879 calories)= run 8.75 miles 8 inch cheesesteak (710 calories)= 3550 situps

Dangerous Fat



Fat gets a bad rap, but is actually a vital part of your diet and is very beneficial. Things like avocados, almonds, olive oil, and other healthy fats are awesome. But there is a specific kind of fat you should avoid.

Have you heard of trans fat? You probably have since you read your food lables, but what are they? Some trans fats occur naturally in foods, but the artificial kind is a little trickier.

I failed chemistry in college, but let me take a crack at it. Food manufacturers take a good fat ( the unsaturated fat) and an extra hydrogen atom to it through a process called hydrogenation. So you've probably seen hydrogenated or partially hydrogenated foods. They are not good for you.

Food manufacturers do this to increase shelf life and to make a more desirable product. Anything that is built to sit longer on a shelf you don't want! Cheese that sits on a shelf comes to mind. Velveeta I'm looking at you.

Trans fat increases LDL cholesterol (AKA the Bad cholesterol), and decreases HDL (the good cholesterol). That combination will greatly increase your risk of heart disease, the #1 killer in America.

Trans fat consumption has also been linked to: cancer, diabetes, liver dysfunction, depression, and Alzheimer’s.

Pretty bad stuff. So how much should you eat? I would say zero. The FDA tends to agree, they are looking to ban all artificial trans fats in the food supply by 2018.

Let's play a game. Take a look at this list of the Top 10 WORST Trans Fat Foods in the Supermarket courtesy of Eat This Not That. Can you beat it with anything you currently have in your pantry?

10. Pillsbury White Chunk Macadamia Nut Big Deluxe Classics

9. Pasta Roni Fettuccine Alfredo

8. Jimmy Dean Sausage, egg, and cheese croissant sandwich (I thought we all agreed to call those croissanwiches)

7. Kraft Macaroni and Cheese (D'oh! How many of you have that in the pantry?)

6. Pillsbury Perfect Portions Buttermilk Biscuits

5. Austin Cheese Crackers with Cheddar Jack Cheese (crackers are secretly one of the worst things you can eat)

4. Pillsbury Grands! Flaky Supreme Cinnabon Cinnamon Rolls with icing

3. Celeste Original Pizza For One

2. Pop-Secret Kettle Corn

1. THE WORST OF ALL is...................... Drake's Cherry Fruit Pie! It has 4 days worth of trans fats in ONE pie!

Who causes you to gain more weight: your siblings, spouse, or friends?



Girls' Night Out or GNO to the cool kids. Beloved across the land by women of all ages.


If you have a GNO planned any time soon, this is a study you may find interesting.


When a person in the study became obese, there was a 40% increase in risk that their sibling would become obese too. And for the spouse, there was a 37% increased risk. But here is what really hurts.


When your friend becomes obese, you have a 57% increased risk yourself. And if your friend was of the same gender, that jumped to 71%!


That is crazy, but it does make sense. Think about the social events you go to or the things you do with your friends. How many of those events involve physical activity and healthy eating?


For the most part it is dinner and drinks with little regard for caloric intake. GNO's are awesome and really can help with stress, but can sabotage your weight loss program.


So what do you do? Be the leader, not the follower.


-Suggest a restaurant that you know has healthy options you enjoy

-Avoid eating 4 loaves of bread or 4 baskets of chips while you wait

-Volunteer to be the designated driver (or at least be the one who has the Uber app on their phone)

-Suggest a hike and a picnic (wear hiking boots so you don't slip and break the wine bottle)


Are you going out with friends this weekend? Why not be the one who takes the healthy lead?


Make healthier choices and help your friends do the same. You will find that you will still have a great time, but you will feel a whole lot better.


I also wanted to personally invite you and a friend to try our new Cardio Kickboxing pilot program. It is from 9-10am at Weatherly Elementary School for the next 3 Saturdays and does not require any experience or certain level of fitness. The class will be led by a black belt in karate and is only $39 for all 3 classes.

Space is limited, so reserve your spot here ---->Cardio Kickboxing

Nutrition Quiz. How many can you get?



For our boot camp workout on Monday I thought I would switch it up. So I gave my classes a nutrition quiz.


If they got the answer right, the exercise was easier. If they got it wrong, the exercise was not easier. It pays to be a winner.


The main idea was to drive home the importance of reading food labels and knowing what you are putting into your body. A lot of these might surprise you.


You can take the quiz yourself. The answer key will be at the bottom of the page.


Let me know how you do!


1. How many grams of sugar does 2 tablespoons of frosting contain?

A. 10

B. 20


D. 40


2. How many grams of sugar are in one glazed Krispy Kreme doughnut?

A. 10

B. 20

C. 30

D. 40


3. How many calories are in one glazed Krispy Kreme doughnut?

A. 100

B. 150

C. 200

D. 400


4. Which has more calories: a medium sized blueberry muffin or a cupcake?


5. How many calories is one slice of cheese pizza?

A. 200

B. 250

C. 300

D. 350


6. True or False. A basic 8-piece sushi roll is less than 200 calories?


7. True or false: ¼ cup of Ketchup has almost 4 times the calories of ¼ cup of salsa


8. How many calories are in 12 ounces of orange juice?

A. 120

B. 140

C. 155

D. 170


9. True or False: A half cup of grapes is 30 calories


10. True or False: A half cup of raisins is 100 calories


11. A half cup of granola has how many calories?

A. 80

B. 140

C. 180

D. 220


12. True or False: Tofu has more calories than chicken?


13. A can of Coke has the same amount of sugar as this many Hershey Kisses

A. 8

B. 12

C. 16

D. 20


14. What drink at Starbucks weighs in at 640 calories?

A. White Hot Chocolate

B. White Chocolate Mocha

C. Tazo Green Tea Frappucciono

D. Double Chocolatey Chip Frappuccino


15. What item at McDonald’s has 730 calories, 53 grams of fat, and 1400 mgs of salt?

A. Big Mac

B. McFlurry

C. Hot cakes and sausage

D. Kale salad


16. What item has the highest calories of all at McDonald’s?

A. Large McRib

B. Double Quarter Pounder With Cheese

C. Big Breakfast

D. Large McFlurry


17. If you ate a ¼ burger, small chili, and medium iced tea at Wendy’s RATHER than eating a Carl’s Jr./Hardees 6 dollar burger, medium fries, and medium soda how many calories would you save?

A. 526

B. 842

C. 1008

D. 1998


18. Yes or No. Would you have more calories by eating the above mentioned Hardees/Carl’s Jr. meal or eating 29 Rice Krispee Treats?


19. Which of these chain restaurants has a dish that is 3660 calories?

A. Cheesecake Factory

B. Red Lobster

C. Outback

D. Steak ‘N Shake


20. Which of these beers has 180 calories?

A. Harpoon IPA

B. Killian’s Irish Red

C. Guinness Extra Stout

D. Samuel Adams Boston Lager


Answer Key

  1. B – 20

  2. A- 10 

  3. C- 200

  4. Muffin 300 to 200

  5. B- 250

  6. False- 300 

  7. True 60 vs 16 

  8. D- 170 

  9. True 

  10. False- 220 

  11. C- 180 

  12. False 4 ounces of chicken is 120 calories, tofu is 100 

  13. C- 16 

  14. A- 640

  15. C- 1150 

  16. D- 

  17. Yes 2618 calories vs 2610 for rice Krispee treats 

  18. B- 3660 calories 

What do millionaires drive?



In the book The Millionaire Next Door I learned something pretty shocking about millionaires. The author talked about the vehicle that most millionaires drive. Do you know what it is?


A Ford F-150


Not exactly what I was picturing, not sure about you. But the more I thought about it, the more it made sense.


We hear about the flashy millionaires who spend recklessly and drive a different luxury car every day of the week, but we rarely hear about the millionaire who quietly goes about his/her business. They just keep going to work, continue making money, and avoid throwing their money away on flashy things and get rich quick schemes.


It is very similar with the person who has a body you admire and would like to look like one day. Some of them may have achieved that with surgery or drugs, but the majority of people who are in great shape followed the old, boring F-150 model of getting in shape.


-Consistent exercise where you repeatedly challenge yourself

-Eating whole, natural foods in proper portion sizes

-Good quantity and quality of sleep


You could add in several other details and get really specific on each one, but that is how it is done for long term success. There is no chasing magic pills and potions. There is no crash dieting or working out 2 hours a day, every day.


Follow the plan, be consistent, be patient, and never stop trying to get better and something magic will happen. One day you will be where you want to be.

How to run pain free



Have you ever started a running program only to have to stop due to an injury? Or maybe you are still a runner, but you have lots of aches and pains you work through. Tendinitis, shin splints, plantar fasciitis, IT band trouble, knee pain, and the list goes on and on.


What if you could actually run pain free?


That is the goal of our upcoming workshop series on May 7th and 14th. Here is what you can expect to learn at this workshop:


-how to run further

-how to run faster

-how to run more efficiently

-do all three of those things above AND stay injury free.


How awesome would that be?

Physical therapist Dr. Nancy Harden will be leading a Run Pain Free workshop. I could say a million things about Dr. Harden, but the main thing she does is help people take care of themselves in a way that makes them more efficient and effective at the things they want to do. I call her the Muscle Whisper.


Session 1 (May 7, 8-10am) is based on the phrase “when the foot hits the ground everything changes.” The focus will be on feet, ankles, knees, and hips. You will learn why they do what they do and how they can help or harm your running.


Session 2 (May 14, 8-10am) gets more into your specific needs. Each person will be assessed on how they run and will be offered specific ways to fix their posture, stride length, mobility, weight transfer, etc… You have to attend Session 1 to attend Session 2.


With Session 1 you will walk away with things you can do right away to improve your running and avoid injury. When you attend Session 1 and 2 it will be an absolute game changer and that is what I would recommend you do.


The cost is $30 for Session 1 and only $50 for Session 1 and 2. A great value for all the hands on information you will be getting from these workshops. To make sure that everybody gets the attention they deserve, we only have 15 spots available.


Save your spot today --->Run Pain Free

Frisbee Fitness (Your homework)



One of the best ways to get in shape and change your body is sprinting. The only negative for sprints are the fact that they are pretty tough.


Sprints are tough but they are worth it. Some benefits you get from sprinting are: accelerated fat loss, increase in HGH and testosterone that will help you restore muscle tissue and build lean muscle, better race times for runners and bikers, and the workouts are shorter.


You can definitely go out and run sprints, hill sprints are even better. But the main purpose of my message today is to trick yourself into doing a sprint workout.


One way you can do this is a Frisbee workout. On Easter afternoon my son and I went to the park with our fancy Aerobie Pro AKA The Astonishing Flying Ring. This thing is awesome! You can easily throw it 100 yards with minimal effort.


We were just looking for something different to do, but it ended up being a fun and effective workout. With sprinting for fat loss, a good rule of thumb is to rest twice as long as you sprinted (ex sprint 20 seconds, rest 40 seconds). Which ended up about the rest intervals we were doing since every other throw would be way over the other person’s head.


That is just one example, but there could be 100s of ways you could trick yourself into sprinting. And sprints can be done on foot, a bike, swimming, in a wheelchair, skateboard, etc…


Your homework this weekend is to find a fun way to work sprints into your workouts. The Frisbee Fitness come highly recommended, but here are a few more options:


-Play tag, capture the flag, or even red light/green light


-Get up the stairs as fast you can


-Play a sport like basketball, flag football, lacrosse, or soccer


-Go roller skating (if you know how to stop without running into video games or small children)


Get creative and go have some fun!

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