Archive for January, 2017

Make the world a better place

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One of the best ways to rid yourself of negativity is to create something positive yourself. Here is your challenge this week.

 

Do something for someone who has no hope of paying you back.

 

If you have ever done something like this before, you know you get back so much more than what you give. It is hard to have negative thoughts when you are focused on helping others.

 

Kind of like it is impossible not to smile while you are skipping. Try it some time, it's scientifically proven.

 

Mental floss offers 7 reason why you should help others. They are:

 

1. It helps you live longer

2. It is contagious (think of when someone pays for your order at a drive thru)

3. Makes us happy

4. Some studies show it helps with chronic pain

5. Lowers blood pressure

6. Promotes positive behavior in teens

7. Gives us a sense of purpose and and satisfaction

 

My job is to keep you accountable. So let me know what you decide to do this week and I will share whatever I end up doing as well. I guarantee this will work.

How Marines use the power of Why

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I have just started to listening to the book Smarter Faster Better by Charles Duhigg on CD. Shout out to the public library. It’s full of free stuff!

 

One story in the book was talked about techniques that recruits use to get through boot camp to become Marines. When things get the absolute worst the recruits are taught to ask each other questions that start with Why.

This sounds a little strange, but there is a method to the madness. Duhigg explains, ”If you can link something hard to a choice you care about, it makes the task easier, Quintanilla’s drill instructors had told him. That’s why they asked each other questions starting with “why.” Make a chore into a meaningful decision, and self-motivation will emerge.”

 

Quintanilla is a young man who is going through boot camp. During a grueling portion of boot camp called The Crucible his buddy asked him “Why are you doing this?” His reply was, “To become a Marine and build a better life for my family.”

You have to have a Why in your life too. I want to lose weight is not enough. Dig deeper!

-Why do you want to lose weight? To fit back into that dress I haven’t worn in years.

-Why? To feel better about myself.

-Why? So my husband will be attracted to me again. Ding, ding, ding! This is the real Why.

That is a real example that I have experienced. When you get to that deep of a Why, you are almost guaranteed to be successful.

Tie your Why to the mundane task of chopping vegetables, prepping food for the week, or planning meals. Remember your Why when it is cold, your bed is warm but your workout is waiting. Remember your Why when you are shopping for groceries or trying to get through that last set of pushups.

The actual workout part is physical but the mental side is what will keep you going. Put the work in, it is worth your time to discover your true Why.

Diet vs healthy habits. Which is more important?

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One of my awesome clients Lesley gave me a really interesting article to read the other day from The Costco Connection. Yep, I didn’t know Costco had a magazine either.

The article was titled “Dieting versus healthy habits” by Dr. Sandra Aamodt. The main idea was questioning why doctors always recommend dieting for their patients when it has not been proven to improve health in the long term.

The most telling quote in the article is where Dr. Aamodt says, “For health, the most important habit is daily exercise. No matter how much people weigh, physical activity predicts better health. People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weight, overweight or obese.”

Two stats that stood out to me are: low fitness is responsible for 16-17% of deaths in the US. Obesity is responsible for 2-3% once fitness is factored out.

That’s not to say you should not watch what you eat. Healthy eating will make you look, feel, and perform better so it is always a good idea!

The main point is to choose a lifestyle change over a diet. It is a clue that diet has die right in the name!

Become more active more often. Ditch processed foods, practice portion control, and cook/prepare more whole foods rather than going on a diet.

What your workout is missing (homework)

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My son is a huge Calvin and Hobbes fan. I love Calvin and Hobbes too, so this is a great bonding experience because those books are still hilarious.

Calvin is a young boy who is always getting into trouble and having adventures with his stuffed tiger Hobbes. Calvin is not a fan of organized sports, so they come up with something called Calvinball.

There is only one rule to Calvinball and that is that you cannot play it the same way twice. My son loves this idea, so we played some Calvinball yesterday.

It is basically just fun, unstructured physical activity with no rules and it is exactly what most people are missing in their workouts!

When did you decide to stop playing? I hope your answer is “Never!”.

Adults need play just like kids do. Probably even more so. We incorporate play into our boot camp classes for that very reason.

Play can: relieve stress, improve brain function, boost creativity and learning, improve relationships, and keep you feeling young. And it is a lot of fun too!

Your assignment is to go out this weekend and have some unstructured play. Life is too short to be so serious all the time.

Run, skip, hop, kick, throw, hike, dance, or whatever form of movement speaks to you. It doesn't matter if you have a kid with you or not, it is even better with a group of adults. The point is to have fun and MOVE!

That time I got scabies in Ireland…

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When I was 21 years old I was living in Dublin, Ireland. The last two weeks before I was about to go home, my older brother Tony flew over and we traveled along the coast of Ireland.

 

We had some awesome adventures and saw some great sights. One place stands out in particular for a not so good reason.

I got scabies from a hostel in Killarney located in County Kerry.

This was pre-internet in your pocket, so we based all of our decisions on one of those Fodor’s travel books. We would pick the cheapest hostel from the book and stay there.

It backfired on us, when I got scabies. If you want to horrify yourself, go look up what scabies are. Shudder…

So I have these super, itchy rashes on the inside of my arms and along my waistline. The best part of my day was when I got in the shower and burned the places with the hottest water I could find. Side note- that’s not what you are supposed to do.

I didn’t go to a doctor. Didn’t get any help. Just kept doing my quick fix of really hot showers that gave me temporary relief.

When I came back to the states, I finally went to the doctor. I got a prescription cream and it cleared it up almost immediately.

Pretty silly to wait that long when I could have gotten help huh?

People do the same thing every day with their body. They are not happy with how their body looks, feels, or performs but they will continue trying quick fixes.

Fad diets, the latest supplement regimen, or a couple of weeks of random workouts on their own. It’s ok to get help! This stuff is confusing and constantly changing, I feel your pain.

I get it, I did the same thing. I was embarrassed, I was broke, and I figured I could just deal with it.

It doesn’t have to be like that! There is no need to be embarrassed. I’ve been overweight and out of shape myself, don’t ever give up on yourself. We all started somewhere.

You don’t have to be rich to get in great shape. Want to hear some great news? Burpees don’t cost a thing! There are tons of free ways to get in shape. Eating healthy appears to cost more overall, but there are ways to eat good and not break the bank.

You don’t have to put up with feeling bad about you look. You don’t have to accept feeling tired all the time.

Life is too short to not be enjoyed to the fullest! And you can’t do that if you don’t feel good about how you look and feel.

If you have questions that I can help you with, please don’t hesitate to ask them. I’m always here to help.

Adventure Hiking Classes are back by popular demand!

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I've always wanted to do a back by popular demand announcement. So back by popular demand it is our:

 

Adventure Hiking Classes!

 

We did these awhile back and everyone had a blast.

 

The very first hike will be on Saturday, January 21st at 9am.

 

What to expect:

-Gain strength and endurance

-Learn the basics of hiking

-See the most beautiful locations in north Alabama

-Sweat, smiles, and laughter

-Improved mood

 

Hiking is an excellent way to get an effective, low impact workout in. It is also great for your mood and attitude to get out and explore nature.

 

This class is open to women, men, and children who can handle the hiking. If mom and/or dad join, children can come free.

 

There will be 4 different hikes (1 every week, except for Feb 4th) over the 5 week period. Each hike will be different and will last anywhere from 90 minutes to 2 hours per hike.

This is going to be an awesome class, sign up today!

Adventure Hiking sign up

Negativity Detox, Challenge #1

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Let's face it. We are living in a Golden Age of haters.TV, radio, movies are all chock full of conflict and negativity.

And then there is the capital city of Haterdelphia, the Internet. Which is basically a breeding ground for a super species of negative people who live on a steady diet of hater tots and making people upset.

Quick tip- If you wouldn't say it to someone's face, don't put it on the Internet.

So here's is what I came up with to combat all the stress and negativity that we are surrounded with.

A Negativity Detox Program

Many of my clients have had success with the 21 Day Belly Blast program that detoxes your body of processed and junk foods. That works great, but if you are stressed you will not be able to lose fat. But many of you let me know you are still struggling with ways to beat stress.

Over the next 10 weeks I will offer one challenge every Monday for the week. The purpose of these challenges will be to purge you of the negative influences in your life and replace them with new positive thoughts and actions.   To many of you this may sound silly, I understand. But if you are willing to trust me and just give it a try, you will be amazed at how much better you will feel.

First Week Challenge

Might as well start with one of the toughest ones first. When you are riding in the car this week, do not listen to the radio, talk on the cell phone, text, or anything other than drive.   A lot of the stress we have in our lives is from sensory overload. Stop what you are doing right now and just pay attention to all that is going on around you right now. AC blowing, radio on, people talking, lights flashing, etc...   There is a lot going on! You may not notice it, but your body does and all of that adds up. Give your body a break. Now if you have to handle work or kid related things in the car, I understand. The goal is to get 30 minutes a day of as much quiet as you can. You can do that at home or anywhere else as well.   Use that time to plan out your day or week, plan your meals for the day, pray, meditate, problem solve, or whatever you need to do. You will be amazed at how much clearer your thoughts are without Ke$ha blasting in the background.   Try it and let me know what you think. This is your challenge for the week.

You have gold underneath your plaster

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Have you ever heard the story of the Golden Buddha statue in Bangkok, Thailand. It’s pretty amazing!

The statue, officially called Phra Phuttha Maha Suwana Patimakon, is a 5.5 ton statue made of gold that was believed to be from the 13th-14th century, but was not discovered until 1954. How did a giant, gold statue avoid discovery for so many years?

For hundreds of years the statue had hidden in plain sight. At some point over the years, the beautiful, gold statue had been covered in plaster so it would not be stolen by invading armies.

The discovery was accidental. Workers were trying to move the statue, the ropes broke, and the giant statue came crashing to the ground. On further inspection after the accident, gold was seen shining through the cracked plaster.

Isn’t that amazing? Something similar to this is one of my driving beliefs for boot camp.

I truly believe that everyone has an athlete inside of them.

I’m not talking about being great at sports either. I’m talking about the joy of movement. Our bodies are meant to move, to be challenged, to try new things, and to experience the thrill that comes with doing those things.

Do you know why it feels so good to exercise even when it hurts sometimes? Because you are doing what your body is designed to do!

It is your job to find out what that kind of movement is. If you’ve hated exercise in the past, try something new! A great way to describe our boot camps is: exercise for people who hate to exercise.

A common compliment we get from our classes is “I can’t believe it, but I actually enjoy exercise now!” That could be you too.

Find some form of movement that you enjoy and that you will continue to do on a consistent basis, whatever that happens to be. It is worth the effort and it will change your life.

Your best year yet by doing things you aren’t qualified for

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Are you a planner? Do you have to have all your ducks in a row before you do anything?

 

I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.

 

There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.

 

It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.

 

I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”

 

I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”

 

-Do not be afraid to do your first 5K because you don’t think you are ready.

-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.

-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.

 

Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.

 

This is the year and now is the time. Take that first step towards change and just keep stepping.

 

Happy 2017 to you!

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