I am a fitness professional who is certified as an Adventure Boot Camp instructor, personal fitness trainer, sports nutritionist, and health coach. I have a B.S. in Health Promotion with a Minor in Business from Auburn University. Currently I am the owner and operator of Joe Martin Fitness LLC, a fitness company that specializes in fitness boot camps, youth fitness, and on-line personal training. I was voted Huntsville's Healthiest Male, Huntsville's Healthiest Trainer, and Huntsville Adventure Boot Camp was voted Huntsville's Healthiest Place to Workout. As a writer, I have written the best selling book The Wellness Code, The 21 Day Tight and Toned Transformation, the Army MWR Sports and Fitness Newsletter, and I am a frequent contributor to the Huntsville Times as a fitness writer. I had been a lifelong athlete, until one day I woke up and realized I was 50 pounds overweight, depressed, and injured. It was a turning point in my life when I got fed up and realized there had to be a better way. From that day on I have dedicated my life to studying health and fitness and using it to help others achieve their goals. I have used this passion to train all populations but my specialty is fat loss for women.
Home page: http://www.HuntsvilleBootCamp.com
Posts by brawny7878
If you are wearing a watch, take it off, and put it on your other arm. If you don’t wear a watch you can move your FitBit, a ring (preferably not a wedding ring), or anything you wear regularly to another spot on your body.
How does that feel? Is it driving you crazy? I always wear my watch on my left side. Moving it my right just feels so wrong.
Why is that? It still weighs the same. It still tells time. Everything is the same except what arm it is on.
It’s because it is out of your routine. Did you know that you have a limited supply of will power?
That is why any time it seems like you focus on really eating healthier, your workouts seem to suffer. Or vice versa. How many times have you finally got in the groove with your workouts and you just can’t seem to eat healthy?
It happens to a lot of people! You’ve exhausted your will power supply.
Think about how much you use your will power throughout the day. Not cussing people out in traffic, not eating every donut made my man, doing work you don’t enjoy, etc…
All the things that you do in every day life, but don’t like doing take away will power. It’s why so many people that have jobs they hate, can’t seem to exercise and eat right. Their job has taken every bit of will power they have just to get through the day!
Back to the watch exercise. That is why it is so important to take on one habit at a time.
If you were to wear your watch on the opposite arm for a few weeks, it would eventually feel more natural to you. Just like exercise can begin to feel like just another part of your day when it becomes a habit.
Eating healthy feels great once you make it a habit! But it feels very unnatural in the beginning.
Rather than trying to take over the world in one month, just stick to one new habit a month. Once that becomes a part of your life, then you can look to add more habits.
On Friday, I will give you the official Joe Martin Stay Healthy Weekend on the Weekend plan. This will give you some ways to rely on systems, rather than your will power only.
It is hard for a lot of people to imagine, but I used to be overweight. Many people think I have always been in great shape my whole life.
They say a picture is worth a thousand words, so there it is.
That was me in high school, 50 pounds bigger than I am now. Every now and then I pull this picture out for one reason.
All it takes is a quick glance at this picture and two words.
You have to have that moment in your life when you decide enough is enough.
That you are tired of feeling like crap all the time.
You’re tired of the way you look.
You’re just plain tired of living a life you’re not happy with.
When I was overweight, every time I looked in the mirror it was a visual reminder that I wasn’t where I wanted to be. For a long time, I let that keep me depressed and unhappy.
Many people who lose a lot of weight have a moment that spurs them to action. I read this story recently –>Retired teacher loses 250 pounds
Her turning point was she overheard a trainer at her gym mocking her for her weight. Instead of letting it stopped her, she used it as fuel to drop a tremendous amount of weight.
What is your “Never again” moment? What is something you can use as motivation to lose the weight and keep it off?
Find something such as a picture, some old clothes, a memory that will motivate you to stay on track. You can do this, you just have to stay consistent and never get down on yourself.
I used to drive a black, S-10 pickup truck with black seats. It also had air conditioning for the first 15 minutes or so that I had it.
But I also found a Whitney Houston tape in the glove compartment. I want to dance with somebody! Seems like an even trade. AC for Whitney.
It was a hot August day and the worst part of my day happened. A red light. Stopping at a red light meant no more “air conditioning” for me and it was stifling in that truck.
This was a long light I was stuck at, so I was working up a good lather. Then I looked over and saw something that made it worse.
A lady with such awesome air conditioning her air is being blown straight back like she is a wind tunnel.
This made me so jealous of her that I developed a hatred that lasted for at least the 30 more seconds that I was at that light. But then my literally cooler head prevailed on down the road.
Why was I hating on her for having great air conditioning? Isn’t that what I wanted?
I should have been wondering what she did to get that super AC. How could I get that for me?
Famous people get a lot of negative press just because they are famous. Some Kardashians deserve it, but that’s for another day.
I’m not the only guilty one on the vehicle side of things. “What’s that old man need with a convertible?”
Have you ever seen someone with a body you admire and dislike them right away? It’s ok to admit, we all do it.
But next time you see someone at the gym or at a workout that you admire, try something new. Watch what they do.
The people who have bodies and lifestyles that I admire, I study what they do. Because I want to get there one day!
Here is what I have found out. It is a lot of hard work and discipline that goes into being successful.
That is very encouraging to me! Because it does not take one ounce of talent to give it your all. Anyone can be more successful than they are now.
Make it a priority, study the path to get there, and never give up hope. People are achieving great things all the time.
Why not you?
If you are a parent of a teenager, first of all my condolences for what you are going through. I coached middle school football for 7 years and it was a very unique experience.
Mood swings, hormone changes, breaking down in tears at strange times. It actually did a great job of preparing me for what I’m doing now. Kidding! But not really…
I’m joking around, but if you have a teenager there is something serious you need to know. If your teen is overweight now, there is a good chance he or she will become overweight for the rest of their life.
Studies have shown that overweight teens have a 50-80% greater chance of becoming overweight adults.
It makes sense if you start thinking about why most teens are overweight. They have developed poor nutrition and exercise habits over the years and they take those habits into adulthood.
It is your job as a parent to prepare your child for life and that includes teaching them how to lead a healthy lifestyle. You can’t do that, if you aren’t living it yourself.
I know you would do anything for your children. So this is your chance to give your child something that will benefit them for the rest of their lives.
-Teach them about reading food labels.
-Let them know the dangers of processed food, fast food, and sodas.
-Help them find active hobbies that they enjoy.
-Teach them how to cook and prepare healthy, delicious meals on a budget for when they leave your house (hopefully).
-Help them discover that exercise is not confined to a treadmill and weight machines.
There are a hundred things you can teach them, but the main thing is to teach them something! If you don’t know these things, there is no better way to learn than teaching.
Educate yourself or get help, but make sure you do something because this is a very important topic that is often overlooked. Today is always the right day to start and now is always the right time.
PS-if you have younger kids, it is never too early to start teaching them.
This is a tip you can put into practice in your next workout. It involves what fancy people call the Mind Muscle Connection.
The idea is that if you focus on the muscle you are working it will increase the effectiveness of the exercise. For instance, Arnold Schwarzenegger used to picture his biceps turning into mountains as he did bicep curls.
Now this may or may not be a goal of yours. And it doesn’t work for everything.
I sometimes lay in the sun and picture myself being as tan as George Hamilton, but I just end up burnt and peeling. So let’s stick to exercise with this technique.
The next time you do any resistance training exercise (his works with weights, bands, bodyweight, anything heavier than air) give this a try. Focus on the muscles being used for that exercise.
Picture them working through the full range of motion. Picture how you want that muscle to look. Do that exercise all the way with the muscles involved.
Let’s use the bicep curl for an example again. If you are doing a bicep curl, concentrate on your bicep doing all the work. Keep everything else still, no swinging at that hips, no slinging your arms around. Just folding your arm up, squeeze at the top, and then lower the weight down under control.
Put an image in your head of that muscle doing all the work. As you raise the weight up and especially as you lower the weight down.
The lowering part, or eccentric contraction in fancy talk, is one that many people neglect. Have you ever lifted a weight and then let it just kind of flop back down on it’s own? Um, yeah, don’t do that anymore.
Remember to ABC:
Control of the weight
Start focusing more on muscles and less on the movement you are performing. You will see a lot of people just trying to get the weight up and down by any means necessary. This is usually done with momentum doing most of the work, rather than their muscles.
Start taking advantage of the mind muscle connection to improve your form, reduce your injury risk, and get better results.
For the most part, we all know what to do to reach our fitness goals. Eat right, exercise, get plenty of sleep, etc…
The big question is, why aren’t we doing it? Our most important muscle not ready.
That is why your brain is the most important muscle for you to focus on. Two mental exercises you can start right away to get better results are visualization and focusing on the mind muscle connection.
Visualization is basically creating mental movies of you being awesome. Stole that definition right out of a psychology book.
Why would you ever picture yourself failing? It’s your brain! You get to choose, so choose to focus on you getting better.
Imagine yourself looking, acting, and performing like you have always wanted to. This makes it seem within your grasp and gives you hope. All you need in life is a little hope to accomplish amazing things.
You can overanalyze and overthink this, but just start with picturing yourself doing more and being more 3 times a day. When you first wake up, the middle of the day, and right before bed.
These mental movies are food for your self confidence to grow, so start feeding yourself some awesome today.
On Monday I will tell you more about the mind muscle connection and how it can improve your form and results right away.
Also we still have 5, $200 gift certificates to JV Diamond Center left. Get nearly 50% off boot camps some sparkly stuff here —>VIBC program
I think we can all agree that diamonds are pretty awesome, right? Just nod your head yes. No one is looking.
And saving money on boot camp is pretty awesome too, right? Nod again.
So let’s say you put diamonds together with discounted boot camp. That would be a nearly unstoppable combination wouldn’t it?
So let’s make it happen! We have worked out a deal with JV Diamond Center. If you sign up for our VIBC program (unlimited workouts for 1 year or 6 months at nearly half off regular price), JV Diamond Center will give you a $200 gift certificate to their store.
You can sign up for the discounted boot camps here —>VIBC program
I got out of the shower, dried off, got dressed, and started going about my usual business of changing the world. But something was not right.
In fact, something was stanking.
There is a difference between stank and stink, in case you didn’t know. Stank is worse.
You know how it goes when something stanks around you. First thought is that there is no way it is you. But then sometimes, the horrible reality is that it is you and it is not good.
I was the one bringing the funk! What happened? I just took a shower 20 minutes ago. Then I realized the culprit. I had an FT on my hands.
That’s right, I had a funky towel.
All of my hard work went down the drain because I dried off with a towel gone bad. Has that ever happened to you? It feels like a violation of the Shower Treaty of 1923.
Maybe you keep cleaner towels around, but maybe you’ve done something similar with your nutrition. Have you ever got home from a great workout and then ate the whole house? Or came home and ate nothing?
Last week I sent out a list of 32 Tips For Better Nutrition. It was a pretty big list, so I wanted to highlight one very important one.
One of the things I mentioned was the magic 30-60 minute window after a workout to get proper nutrition in. The three goals are of post workout nutrition are:
1. Stop protein breakdown
2. Start protein synthesis
3. Replenish glycogen stores
Basically that all means you will get better and faster results if you take advantage of the magic window. Just to clarify, this does not have to be a full meal to be effective.
If you are looking or the simplest way to get in post workout nutrition, I would suggest a quick protein shake. I especially like protein shakes during the summer when I don’t always feel like eating solid food right after a hot workout.
You want a combo of fast acting carbs and protein in your post-workout shakes. If you are looking for a shake that has both of those ingredients already mixed in there, Prograde makes a product called Prograde Workout you can try.
Add water or almond milk, ice, shake or blend it up, and in less than a minute you are ready to go. Walmart sells a great shaker cup called a Blender Bottle. Seals up tight and prevents you from throwing protein shake everywhere.
The take home message is to really start focusing on your post-workout nutrition. If you haven’t been taking advantage of that time, you will see great results when you start doing so this week.
One of my core values is: “Constant improvement through continuing education and applying it in the real world.” I am an education junkie and love learning.
I wish I had loved learning when I was in school. That would have worked out great.
I picked up 32 interesting tidbits from a nutrition conference that I went to in Birmingham that I want to share with you. Feel free to question them, get clarification, agree, put them to use, whatever. The main thing I would like to do is open up a dialogue and help in any way I can.
Let me know what you think.
1. The number one reason for the obesity problem is this country is processed foods
2. The higher the intensity of the workout, the higher the need for protein
3. Fat and fiber slow digestion so avoid them pre-workout
4. It is impossible to count calories
5. If you are training really hard and restricting calories at the same time (to the extent you are missing your period). STOP! You are damaging your body and you are not getting results.
6. You will not gain weight if you meet your protein and carbohydrate needs
7. A few good options for pre workouts meals are: homemade smoothie with 1 cup milk and a banana, 1 string cheese and toast, 6 oz yogurt with 1/4 cup dry cereal
8. The closer you can eat to your workout the better (without upsetting your stomach of course)
9. The only time you need to eat something DURING exercise is when you are exercising for over an hour (I will now cease eating my candy bar in between squats)
10. Gulps rather than sips work better during a race (your stomach empties better with gulps)
11. The goals of a post workout meal are:
STOP protein breakdown
START protein synthesis
REPLENISH glycogen stores (Joe interpretation- will help your muscles grow, recover faster, and be ready for your next workout)
12. You need to get fast acting protein and carbs into your system ASAP after a workout
13. If you wait longer than an hour after exercise to eat, it is too late to get all the benefits
14. Some quick, post-workout meals could be: protein shake, chocolate milk, cereal and milk
15. Essential Fatty Acids (EFA’s), like krill oil, are needed by everyone who exercises
16. EFA’s are even being used to treat depression in some promising studies
17. Food diaries are very important
18. If you are not doing a food diary, you are afraid of confronting yourself
19. Evening exercisers have a hard time getting all their nutrients (have a tendency to skip dinner)
20. Eat SOMETHING before your workouts
21. Never eat after (insert a time you have heard you shouldn’t eat past) is a myth
22. It’s dark down there, your stomach doesn’t know what time it is
23. The reason that myth came about was because people tend to eat junk after 7pm (ice cream, popcorn, crackers, chips)
24. Reflux is the only issue you may have to deal with in late eating
25. Weight come from calories in/calories out, your health comes from the TYPE of calories you put in
26. Athletic performance is about the training, weight loss is about the eating (very important tip to remember)
27. Inadequate B12 can lead to dementia
28. People overestimate how many vegetables they are eating
29. Do a food journal and you will see how little you really eat
30. 80-90% of can be accomplished with basic nutrition principles
31. Some principles of healthy eating: eat 5-6 times a day, get enough protein, eat breakfast, increase vegetable intake, reduce refined sugars
32. That principle looks simple enough, but how many people follow it?