JoeMartinFitness

JoeMartinFitness

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 JoeMartinFitness

Finding Your Cornerstone Why (challenge)

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why-endure-any-how

You have probably heard the term cornerstone before, but have you ever thought about what it meant? The cornerstone is the first stone put in during construction. It is vitally important because every other stone will be placed according to where the cornerstone is put in.

When you place the cornerstone correctly, everything else falls into place.

Cornerstone

There is a cornerstone for your health and fitness goals and it is also vitally important. For your health and fitness goals, your cornerstone is your Why.

 

Why do you want to reach your goals?

 

It is a critical question that drives everything you do. Simon Sinek did an excellent TED Talk about the finding your Why and using the Golden Circle. First you figure out your Why, that will lead to your How, and then eventually to your what.

golden-circle

“I want to lose 10 pounds is not enough.” Will that get you up in the morning to go to your workout when you are sore, tired, and just plain don’t feel like it? Will it help you prep and cook your meals instead of going through the drive thru when your life gets hectic?

 

My challenge to you is to find that cornerstone Why, write it down, and look at it every day. Make several copies and put them on your computer, your mirror, your fridge, and in your car so you see them multiple times a day.

 

Here is a compelling Why that led to success. Jim was a client who would come in and train for a few weeks, then disappear for a few weeks. This pattern kept up for a few months until one day he came in and paid for a year of sessions up front (a big amount of money).

 

When he was asked what was going to be different this time, his answer gave me chills. He said, “I just turned 49, my dad died when he was 50 years old. There is no way I am going to do that to my kids.” Jim completely changed his life and the lives of his kids in that year he committed to.

 

What changed? Just one thing, his Why.

 

Find that cornerstone and let it guide everything else into place.

Exercise is not punishment

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Adventure-Month    

You’ve been told a lie. You’ve been made to believe if you are not exhausted, covered in sweat in, and barely alive after a workout you are doing it wrong.

Fitness ads show oiled up, impossibly fit men and women doing things you could never dream of doing. They make you think you have to kill yourself every time, eat broccoli and chicken every meal, and then maybe you could look half as good.

Meanwhile, you dread going to the gym. You hate exercise and all the people who claim to like that torturous activity.

Here is a secret I will let you in on- exercise is a reward, not a punishment.

 

You were born to move. Your body requires movement to be at its best.

You should feel good after a workout! It is great to push yourself, break through plateaus, and test your limits. But here is the test- if you dread your workouts and don’t enjoy them, you will not stick to it long-term.

There is a mode of exercise out there that works for you. One that you enjoy and gets you results. It is your job to find out what that is.

If you are looking for something different, we are declaring June to be Adventure Month. Every Saturday in June, we will be offering a new adventure. These are open to men, women, and children.

June 4- Hike the Green Mountain Power Line

June 11- 1st annual HABC Adventure Race (partner 5K with tasks along the way like The Amazing Race)

June 18- Hiking/Biking beautiful Elkmont, AL

June- 25- Canoe/kayak trip

Registration is now open if want to join us. It is $15/adventure or $50 to take part in all 4.

 

Reserve your spot here --->Adventures

Looking forward to having some fun adventures with you!

Teachers get 75% off this summer!

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TEACHER_1002

Teachers have always held a special place in my heart. Many of my family members are teachers, including my mom.

At one time in my life I was going to become a middle school PE teacher. Then I had an epiphany one day that I was going to have to teach kids ALL DAY LONG! I knew I wasn't tough enough to handle all that.

Teachers have played a special part in my son's life as well. Shout out to Mrs. Reside from Chaffee Elementary, you made a huge difference!

As a way of giving back to our teachers, we are doing a Teacher Special this summer. Teachers can train all summer at 75% off.

If you have a special teacher in your life, I would really appreciate if you could share this special deal with them. They can access the special at this link --->Teacher Special

When did Play become wrong?

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importance-of-play

You know what is missing in most people from ages 8-80? I will give you 3 guesses. What did you come up with?

Play.

Einstein-Play

Did you know that many kids today have forgotten how to play? Seriously. You can put them outside and they will now know what to do. Our children are constantly guided by teachers, coaches, and electronics on what to do so they need to be guided during play as well. We don’t allow them to play, so they don’t know how.

How about you? When was the last time you just played? Hide and go seek, kickball, four square, capture the flag, etc… And it doesn’t have to be physical play. Founder of the National Institute for Play, Dr. Stuart Brown, includes art, books, movies, music, comedy, flirting, and daydreaming under the play umbrella.

Dr. Brown did an excellent TED Talk called Play is more than just fun. Very interesting the correlation of play and mass murderers.

  http://www.ted.com/talks/stuart_brown_says_play_is_more_than_fun_it_s_vital  

As adults we get away from the things we used to love as a kid. We have to pay taxes, climb the corporate ladder, and keep up with the Joneses. No time for silly things that don’t make money. We have to have a purpose in everything we do.

There is a reason we add aspects of play into our boot camps. Because it is sorely needed! Play can:

-relieve stress

-improve brain function

-boosts creativity

-improve relationships

-increase resistance to disease

- increases energy levels

One day I am going to offer an Adult Recess class on Saturday mornings. I will let you know when that starts, it will be epic.

Until then, I have some homework for you. Find 3 times this week to play. Play with your spouse, your child, your pet, or some unsuspecting stranger at the office. Be silly, use your imagination, and stop taking yourself so seriously!

We are only on this Earth for a short time, don’t spend all of those precious moments being unhappy.

4 Exercises you can do with furniture sliders

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furniture-slider-exercises  

Furniture sliders are a fun and inexpensive way to switch up your workout. You can also use paper plates or socks on hardwood floors if you are a risk taker. Below is a circuit you can try that will get your heart rate up, hit muscles all over your body, and is a lot of fun.

PS- thank you again YouTube for choosing the most awkward screen shot possible. Appreciate that.

https://www.youtube.com/watch?v=VbM8W6Sg4rQ

Should you eat plums or pecans?

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pecan-vs-plum

Well that made the choice easy...

Heard an interesting story from my pastor about plums versus pecans. I know it sounds like a riveting story, but just stay with me.

It was a story of a homesteader who had the choice to plant plum trees or pecan trees. Those were the only two trees that could really survive in that climate.

He was asked how one would decide which one to choose. The old homesteader said, “If you are growing the trees for yourself choose the plum tree. If you are planting for your children, choose the pecan tree.”

The plum tree was the quick fix. It would grow faster and produce fruit much faster, but then fizzle out. While the pecan was the opposite, it would take a very long time to get going but once it did you were set.

In my world, the plum tree is those quick fix diets you see all the time. “Lose 30 pounds in 30 days” or “Lose 10 pounds in one week” types of diets. You get short-term success, but very rarely does it lead to lasting success.

While the pecan tree is a lifestyle change. This is where you slowly establish one healthy habit at a time, keep at it consistently, and then one day it all falls into place. It is not easy, you do not get that immediate gratification that we are all programmed to expect these days, and it is HARD.

But it is the right path to take. How many times have you lost what feels like the same exact 20 pounds only to gain it back? Instead of focusing on short-term weight loss goals, think about the big picture. Don’t be in such a rush, you have a life time!

When you are thinking short term, one slip feels like disaster! When you are planning for the long run, it is just a small bump along the way. Establish those short term goals, plan them in conjunction with your big picture, and don’t give into the short term temptation.

Plus pecans are delicious, always go pecan.

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

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That-was-the-best-advice-I-didn-t-listen-to

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

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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.

Decide-what-you-want

Is this the key to weight loss?

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the-key

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

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trans-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!

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