Archive for October, 2016

Burpee Calculator? Sickos…

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As One Fitness' Burpee Calculator

As One Fitness' Burpee Calculator

3.4 pounds of candy. That is what the average American eats every year during the Halloween season. I don’t mean to brag, but I think I’m above average on this little stat.

I feel it’s my job as a parent to save my son from eating all of that candy. I’m a giver.

This e-mail is not about avoiding candy all together, it is mainly about being aware how many calories you are taking in. Did you know some sick person came up with a Burpee Calculator? And it wasn’t me if you’re wondering.

You can go check it out and see how many burpees it takes to burn off one fun sized treat. Spoiler alert-it’s depressing.

For instance a person weighing 180 pounds would have to 69 burpees to burn off one fun sized Butterfingers. Dude…

Have a great Halloween, enjoy your candy but also keep everything in perspective.

Better Bad Things

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I was listening to a podcast called The Impact Show yesterday and the host was talking about having better, bad days. I have been preaching about the importance of better, bad choices for years so this will be a great addition. Let’s get into these two concepts a little bit.

Having better, bad days

This is based on the Japanese philosophy of kaizen. Basically it is focusing on constant and continuous improvement. Getting better every day, even if it is incremental.

But when you are working out, there are some days you just don’t “feel” it. Maybe you are tired, stressed out, don’t feel like being there, or any number of other things. What do you do then?

You make the best out of a bad situation. What can you improve that workout? What positives can you take away? A huge one might be, you showed up even when it was the last thing you wanted to do! That is a victory. Find a way to get better every day.

Better, Bad Choices

This is a nutrition philosophy I learned years ago that mainly applies to fast food. Because you will find yourself at a fast food place, possibly some time soon.

Not exactly the best choice, but life happens. Let’s say you end up at McDonald’s. Instead of ordering the Big Mac with large drink and fries, you order a cheeseburger with medium fries and medium drink. You will save 500 calories (1348 for Big Mac meal vs 848 for cheeseburger meal). That is a meal’s worth of calories! Another victory.

Always look for the bright side and try to find small victories even on days where it looks there are none to be found.

 

The Cubs, Bozo, A Goat Curse, and Weight Loss

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I grew up a big Cubs fan. Kind of weird for a kid from Alabama, but that is the power of television. We had the TV station WGN growing up, so I was convinced of two things:

  1. I would have totally dominated the Grand Prize Game on The Bozo Show

  2. The Cubs were the greatest team ever and Harry Caray was the coolest announcer ever.

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Although they were really fun to watch, they would break your heart when it came to the playoffs. The Cubs were known for finding strange and terrible ways to NOT make it to the World Series.

The Cubs have not won the World Series since 1908 and have not even been to the World Series since 1945. 71 years without making it to your ultimate goal is a long time!

But this weekend, they finally made it. Were able to fight through tough teams, doubt, and even the curse of a goat to finally make it to the World Series.

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I tell you all this Cubs stuff to tell you this. I have seen similar things happen with people trying to lose weight.

They try and try AND TRY without success to lose weight. It seems hopeless (I personally have not seen someone take 71 years though) and with no end in sight. But they tweaked a few things in their diet, tried a new way to exercise that works for their body/personality/schedule, and kept at it.

Then it started happening. Lose one pound there, 3 pounds here, and next thing they know it feels like the weight is just falling off.

Don’t give up! There is a way out there that works for you. A way that fits you and will not make you miserable while you are doing. Hint-If the diet or exercise program you are on makes you miserable every day, it will not work long term.

Here is my offer to you. Please e-mail me at HuntsvilleBootCamp@gmail.com and I would love to help you find the right path. Whether it is with me, a Zumba class, a Crossfit trainer, or a running program I want you to be successful. I’m one of those weirdos who thinks the more people I help in life, the more successful I will become in life.

I truly think this will help both of us and there are absolutely no strings attached. Look forward to hearing from you.

-Joe

Pumpkin Circuit With Safety Tips

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 pumpkin-workout

My family and I were working the pumpkin patch at my church this week, so I got the opportunity to put together a short video for you. My poor son is forced to film some odd things some times.

Pumpkin Circuit 

 

You will learn how to tell if you are dealing with a qualified pumpkin specialist. You will also learn a quick pumpkin workout. 5 exercises, 30 seconds exercise, 30 seconds rest, and do 3 rounds of the following:

Press

Squat

Row

Lunge

Burpees

We do a pumpkin workout every year in our boot camp and it is a lot of fun. FYI- we start a brand new class on Monday if you want to join us.

The main point of this video is to how you there are ways to make exercise fun and different. It doesn’t have to be miserable! Find a way to move your body that you enjoy.

No mo mayo

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Joe sandwiches can use avocado instead of mayonnaise too

Joe sandwiches can use avocado instead of mayonnaise too

 

Shout out to the mighty avocado! Here are just a few of the things that make it so awesome:

-More potassium than a banana

-Lowers cholesterol

-Helps relieve joint pain from arthritis

-Good source of fiber

One great healthy take away I got from my trip to Nicaragua was using avocado in place of mayo.  A great recipe I have been using lately is Nicaraguan Egg Salad. It may have a different name, but my Spanish is very shaky so this is what I’m calling it.

Nicaraguan Egg Salad

Combine together in a large bowl:

-6 diced hard boiled eggs

-2 diced avocados

-2 diced roma tomatoes

-1/2 diced onion

-Handful of jalapeños

Sprinkle the whole mixture with lime juice Then add garlic salt and pepper to taste.   Really simple to make, tastes great, and is a healthy alternative to regular egg salad.

Get creative and think of ways you can use avocados in place of mayo. It is a much healthier option and I think you will be pleasantly surprised at how good it tastes.

Enough

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enough

60%. Almost 2 out of every 3 women has this thought run through her head every single day:

 

“I am not _________ enough.”

 

Fill in your own blank, chances are you do this too. I’m not smart enough. I’m not skinny enough. I’m. Not. Enough.

 

That has to end! Your thoughts become your reality, so why not build yourself up? It is doing you absolutely no good to talk down to yourself.

 

That is step one, stopping the negative self-talk. And part of step one is catching yourself when you say those things. When you catch yourself, correct it right away.

 

If it is such a part of your daily routine that you can’t stop saying these negative things, try this. When you say “I am not ______ enough.” Just start adding “Yet” on the end of that sentence.

 

Step two is your homework. One of the best ways to develop confidence in yourself is to accomplish something you weren’t sure you could do. An unexpected benefit people get from our boot camps is a big confidence boost. They weren’t sure they could make it four weeks, so when they do it is a big deal and something to be celebrated.

 

What is something you want to do, but you’re not sure you can do it? This is not something you have to do tomorrow. Maybe it is complete your first 5K, get your Master’s degree, or start your own business.

 

With those goals it is not going to happen overnight. You need to put the time, money, and effort into making it happen. But think about how awesome you would feel when you made it happen!

 

Why not you? I guarantee you have overcome some hardships and obstacles you weren’t sure you could overcome. Why not you and why not start right now?

 

You are enough.

6 Steps To “Think and Grow Thin”

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Napoleon-Hill

Napoleon Hill is probably the third most famous Napoleon, behind only Bonaparte and Dynamite. Napoleon Hill is best known for his book “Think and Grow Rich”.

 

Included in the book are his six steps for turning your desire for money into actual money. In reading it, I couldn’t help but notice it is also the perfect plan for weight loss .

 

Like many things, the mental side of weight loss is often the hardest part. I just changed Hill’s money part into a weight loss goal setting plan.

 

Try these 6 steps to get your mind right, get a game plan, and to increase your chances for success:

 

First. Fix in your mind the exact amount of weight you desire to lose. It is not sufficient merely to say “I want to lose weight." Be definite as to the amount.

 

Second. Determine exactly what you intend to give in return for the weight loss you desire. (There is no such reality as “something for nothing.")

 

Third. Establish a definite date when you intend to lose the weight you desire.

 

Fourth. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.

 

Fifth. Write out a clear, concise statement of the amount of weight you intend to lose, name the time limit for its acquisition, state what you intend to give in return for the weight loss, and describe clearly the plan through which you intend to lose it.

 

Sixth. Read your written statement aloud, twice daily, once just before retiring at night, and once after arising in the morning. AS YOU READ, SEE AND FEEL AND BELIEVE YOURSELF ALREADY HAVING LOST THE WEIGHT.

 

You can tell this book was written in 1937, but the principles still stand true today. There is tremendous power in following the steps that he laid out. Give them a try and I guarantee you will get results.

BYOT (Be Your Own Thighmaster)

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thighmaster

The inner thigh muscles are also known as the adductors. You can remember that because they pull your leg back towards your body, like you are ADDing it back to your body. You just got 75% of what I remember from my college degree right there.

The adductor muscles are not only important because toned inner thighs look good, but they can also help you prevent injuries and increase your performance in physical activities.

So if you want to look better, prevent nagging injuries, and/or you would like to squeeze the life out of someone Bond Girl style I got your back.

Here are 4 exercises you can do at home to strengthen and tone your inner thighs:

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1. Band Adduction

Connect a band to a stable object and then attach it to your right ankle. Stand up tall with tension on the band before you start. Move your foot to the left like you are sweeping just above the floor. Control the movement as it goes back to your right. Repeat on your other leg, hold on for balance as needed.

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2. Plie Heel Raises

Start with your feet wider than your shoulders with your toes pointing out at a 45 degree (or more if it is comfortable). Then squat down and hold that position with a nice flat back. Hold that position for 60 seconds and alternate lifting one heel at a time. Increase the weight to make it more challenging, decrease weight and/or time to make it easier.

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3. Wall Squat Squeeze

You will need a wall and a ball for this one. Place a ball (exercise ball, medicine ball, basketball) between your knees, back against the wall, and slide down until your knees are bent at a 45 degree angle. While holding the squat, squeeze your knees as hard as you can against the ball.

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4. Chair Adduction

Lay on your left side, place the inside of your right foot on top of a chair or coffee table. Raise your left leg up and touch the bottom of the chair or table, pause at the top for a count, and then slowly lower your leg down. Repeat on the other side.

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