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
I read about a crazy study that involved the researchers gaving people the flu. I remember being pretty broke a few times in my life, but not so broke I would take a few dollars to get the flu.
I hate getting sick. Give me poor and healthy any day.
The researchers studied a group of people over a 6 month period to determine if they were positive thinkers or negative thinkers.
If they had more activity in the right prefrontal cortex of their brain (home to anger, fear, sadness), they were considered to be negative thinkers.
If there was more activity in their left prefrontal cortex (home to enthusiasm, feeling upbeat, joy) they were considered to be positive thinkers.
Then after the 6 months of studying these subjects, the researchers gave them the flu.
The end result was that the negative thinkers had lower antibodies, so they were more likely to get sick and would stay sicker longer. Makes sense to me. That’s why Zig Ziglar calls it Stinkin’ Thinkin’.
Seems like the negative thinkers I know are sick a lot more often than the positive thinkers I know. Think about it for a second and I think you will find the same.
On the other hand, positive thinking can:
-Increase pain tolerance
-Lower blood pressure
-Lower stress levels
-Lead to better relationships
-Increase sleep quality
-Make people more likely to eat healthy, exercise, and rest more
That is just to name a few things positive thinking can do for you. You know what the coolest part is?
You alone get to determine your attitude.
I think that is awesome! There are so many things in our lives we have no control over.
It is the things that we don’t control that stress us out the most. Weather, our looks, other people, etc… If you have no control over them, there is no use worrying about them.
Start making a conscious effort to become a more positive thinker. It is like anything else, if you put the focus and energy into changing your thoughts they will change.
Barbara Fredrickson, an expert in positive psychology, recommends a 3 positive thoughts to 1 negative thought ratio. Write that down as a goal and make it happen.
“Psychology trumps physiology.”-Alwyn Cosgrove
How many of you are trapped at your desk for 8 plus hours a day? Are there a lot of days you don’t even get the chance to take a lunch break, much less take time to workout?
The American Heart Association recommends that you get 30 minutes of physical activity, 5 times a week at a minimum. Pretty hard to do that when you work an exhausting and time consuming job.
This is where the office chair workout comes in handy.
Before we move on, just know that you have to meet 2 requirements to do this workout:
-you have the freedom to move around a little bit
-You don’t mind people thinking you are the crazy person in the office
This workout is assuming you work 8 hours per day, 5 days a week. It also assumes you have a chair with wheels on it. Just stick with me.
This workout will not always be feasible, but a little something always beats a whole lot of nothing. Write that one down, that was pretty profound.
Here is how it works:
Set an alarm to go off every 15 minutes. Every 15 minutes you will do the exercise for 1 minute, changing exercises every hour. You will get 4 total sets of each exercise in each hour.
Hour 1- Jumping Jacks
As an alternative, you can do chair jacks. Just do the upper body part of the jumping jacks. Don’t be surprised if people think you are drawing attention to yourself.
Hour 2- Squats
Use your chair as a guide. Feet shoulder width apart, push your hips back, keep your knees out, sit away from your knee caps, and slowly lower yourself down towards your chair. Lightly tap your chair, then stand all the way up.
Hour 3- Chair Plank
Place your forearms on the seat of your chair, walk your legs out until your body is in a nice straight line. Hold that position, make it harder by rolling the chair back and forth with your forearms.
Hour 4- Pushups
You can do the pushups on the floor, hands on your desk, hands on the wall, knees on the floor, hands on your chair, any option will do.
Hour 5- Push back/walk in
The moment you’ve been waiting for. This is where the wheels on the chair come in.
Place your hands on the edge of your desk, hands shoulder width apart, explosively press backwards (don’t push quite as hard if you are on hardwood floors).
Next, you will dig your heels into the ground and walk yourself back to your desk. Great hamstring workout.
Hour 6- High knees
Run or march in place getting your knees up as high as possible.
Hour 7- Reaches
Feet shoulder width apart, knees slightly bent, lift your right heel, pivot, and reach your right arm across your body to the left side, repeat with your left arm. Make sure to pivot each time, letting your belly button lead you to the side.
Make it more challenging by squatting down lower as you pivot.
Hour 8- Basketball shots
Knees slightly bent, feet shoulder width apart, we will start with the right hand being the “shooting” hand. You will pivot and step to your left, reach out with both hands, and grab the invisible ball, step and pivot back, then shoot the invisible basketball.
If you have ever seen a 3 point competition, that is what you are mimicking. Alternate the shooting hands each minute, so both sides will each get 2 sets in.
If you want to make it a little more interesting, this is a great way to get rid of all the balled up papers and trash around your desk.
This will net you 32 minutes of exercise every day at your desk. You can start working in crazy stuff like foam rolling, stretching, yoga, etc… later on after you fully break your co-workers in.
You will find that you are more productive, energetic, and will more than likely reduce a lot of your back pain due to the decreased amount of sitting.
A pastor was hired at a new church. He came in on his first Sunday and blew everyone away with his first sermon.
He wowed the congregation with his second sermon. But by the third and fourth sermon, people started to get a little concerned.
The pastor had preached the exact same sermon 4 times in a row. Some of the elders of the church decided it was time to sit down with the new pastor.
The elders said, “Pastor we sure think that is a good sermon, but why do you keep preaching the same one over and over.”
The pastor said, “I will stop preaching this sermon will people start doing what it tells them to do.”
Now you know why so many of my e-mails sound familiar
We are all looking for that Easy button to press to make weight loss easy. The truth is that it takes sticking to the basics that you have heard for a long time.
Before you start looking into buying some fancy ab equipment on TV, have you tried planks to strengthen your abs?
Before you look at ordering expensive supplements, have you tried cleaning up what you eat?
Before you look at wraps to shrink your fat, have you tried exercising intensely 3 days a week on a consistent basis?
Before you go looking for that magic fix, remember the basics. If you are looking for a Magic Fat Loss formula, then use this one from Dr. Chris Mohr.
Start there, do these things on a consistent basis and see how the magic works. Once you can make all of these things a habit, then you can start the fine tuning.
Keep coming back to the basics until you get to where you want to be.
Most people can do pretty good during the week. You get into a routine, you do your scheduled exercise program, and you handle your business.
Then the weekend comes and it is laying on the couch surrounded by pizza boxes and bon bons. Maybe that’s just me…
A study in the Journal of Cardiovascular Medicine found that people who were sedentary during their leisure time (watching TV, video games, computer time, etc…) were 3 times more likely to die of cardiovascular disease. Pretty scary right?
So I want to help you out. Here is the official Joe Martin Stay Healthy on the Weekend Plan. Needs a better name, but I have been sitting too long as it is. On to the plan!
1. Get 30 minutes of fun, physical activity in on Saturday and Sunday
Just get out and move for 30 straight minutes, preferably outdoors. Fresh air and sunshine do a body more good than you think. It can be a walk, a bike ride, chasing your kids (sometimes not classified as fun), etc…
If it rains, I will even count some Wii or Kinect video games. I want you to be as active as possible, as often as possible.
You can’t just count on your workouts to reach your goals, you have to lead an overall healthier life. If you exercise for 5 hours a week, sleep for 8 hours a night, that still leaves 107 hours for you to make or break your fitness program.
Find some healthy ways to fill in those gaps. Stand up more at work, park farther away, use the stairs. Little things become big things when you do them consistently.
2. Make better, bad choices
Choose the cheeseburger, small fries, and small drink over the Big Mac with Super Sized Drink and Fries, apple pie. Choose the guy who is unemployed and missing some important teeth over the guy on Death Row.
3. Try to get it right 90% of the time
If you can do that, especially on the weekend, you will be doing better than most. Don’t beat yourself up when you don’t get every meal perfectly balanced with vitamins and nutrients.
Pizzas happen, alcohol happens (a lot on the weekend), just don’t make it happen all the time. I went to a pizza buffet last weekend, I lived. Barely, but I made it though.
4. Eliminate the negative self talk
Why would you ever talk bad about yourself? That’s other people’s jobs! Never talk bad about yourself, it doesn’t do you or anybody else any good. Thoughts become reality, so pick the good ones.
5. Prep your food for the week
Chop up vegetables and fruit. Bake, grill, or Crock Pot a large amount of healthy, lean proteins. Prepare healthy snacks for the week.
The more you do to set yourself up for success, the better your results will be. You know how crazy the week gets, take advantage of this time to help yourself out.
Think about what you tend to eat when there is nothing prepared. Not good is it? Having systems in place beats relying on your will power that will eventually run out.
6. Rest and recuperate
Do your weekends leave you completely exhausted? Are they jam packed with activities from sun up to sun down?
Slow. It. Down. It’s ok to have some time where you just do nothing. Those are some of the greatest days ever for me.
I stay pretty busy during the week, but I make sure to take time on the weekends to chill. Not getting up at 4am helps to feed my rest needs too.
Whenever I have a really busy weekend, I feel it during the week. My workouts aren’t as good, I feel tired all the time, and I regret it.
Get plenty of sleep, take a nap if you can, and make sure to recharge the batteries. Your stress level will go down and you will feel better prepared to tackle the week ahead.
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.