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 got a lot of great feedback from the Hotel Workouts I posted awhile back, so I thought I would give you a couple more workouts you can do just about anywhere.
These are quick and effective workouts that don’t require any equipment you don’t already have access to. Hope they help you!
Cone of Silence Workout
Set up 4 cones (if you have them or you can use anything to mark a spot) in a square pattern. The cones should be about 10 yards apart if you have space.
First thing I would recommend is that you download the GymBoss app. It is a free app that is an interval timer that lets you know when to go and when to rest, so you’re not looking at your watch the whole time.
It also allows you to create your own timers. Create one that alternates 60 seconds with 30 seconds for this workout.
You will do Cone 1 for 60 seconds, then sprint to Cone 2. You then have whatever time you have leftover to recover and get ready for Cone 2′s exercise. You will do 5 rounds total.
This is a short workout, but it can be pretty rough. Go all out for all the rounds and don’t let your ego get in the way. If you need to go to your knees for the pushups or the planks, that is better than stopping or using bad form.
You need an elevated surface of some kind for this one. It can be a bench, box, fireplace, whatever you can find.
You will do each exercise for 30 seconds, then rest 30 seconds. Go through the whole list 3 times. Here are your exercises:
1. Bulgarian split squats Right leg (Start off with a nice long stride with one foot up on the bench. You can either have shoelaces down on the bench or you can put your toe on the bench. Push that back knee towards the ground like you are doing a lunge, then push through your front heel to stand back up)
2. Bulgarian split squats Left leg
3. Feet elevated pushups (if you get too fatigued, go to regular pushups to avoid breaking your face)
4. Step ups Right leg leading
5. Step ups Left leg leading
6. Hip thrusts (this one looks pretty bad if anyone happens to see what you are doing, but it is an amazing exercise for your glutes and overall strengthening).
Put your shoulder blades up on the bench, feet are on the ground, knees bent. You will let your hips drop down then push up, squeeze your glutes at the top and then repeat.
Basically air humping, there’s no way around that.
7. Run or march in place with high knees
8. Burpees (for low impact burpees, use place your hands on the bench or step)
If you are looking for a 3 weeks worth of workouts that you can do, you can pick up my book. This book will cost you less than a dollar per workout and if you don’t get results you get your money back.
You can check it out here —->Tight And Toned Transformation
Don’t you love hearing how people asked their significant others to marry them? Crazy stories with hot air balloons and marching bands and trained seals and stuff like that?
Well, then there is my story.
My future wife was living with her mom in Birmingham at the time and in graduate school at UAB. Side note, yes I am aware my wife is way out of league and I am really proud of it.
I did not know much about Birmingham, but I was going to take her out to a romantic dinner at this place on 280. In case you don’t know Highway 280 is the home of romance.
Earlier in the day, I had asked her mom for her blessing. Her mom gave me her blessing and I told her the question was to be popped that night.
So we get to our romantic destination and it is not so romantic. Like just about every other restaurant in the area, there is a 2 hour wait. Also, it is more of a family friendly place. AKA buck wild children everywhere.
We soldier on and sit down to our meals. We have a lovely meal, but it takes a really long time. The vibe doesn’t feel right, I get cold feet. I just can’t pull the trigger.
I can’t do it. My plan is to live to engage another day. Truth is, I was looking for an excuse not to follow through. It’s a big step and I wasn’t ready.
On the way home, my lovely future bride falls asleep. Just more proof that tonight is probably night ideal. I feel good about pushing it to the future and dream of hot air balloons, marching bands, etc…
But then I pull up to her mom’s house and see something disturbing. Every light in the house is on. Then it hits me.
They are waiting up to congratulate us on the engagement that has not happened!
So I did what any self respecting man would do. I locked my future wife in the car.
While she is all discombobulated, trying to wake up, and figure out why she can’t get out of the car I run over to her side of the car. I kneel down in the grass/street, pull out the ring, and finally pop the question.
She actually said yes! Bless her heat (old Southern insult). And we have been married 11 years now and she makes me a better man every day.
So why am I telling you all this embarrassing information? Because I want you to think about how crucial accountability is.
There is no telling how long I would have made excuses to keep putting off asking her to marry me, if my hand not been forced by them waiting up for us.
Who do you have in your life that keeps you accountable?
Do you have a truth teller in your life that calls you out when you need it? Not with the intent to embarrass you, but with the intent to make you better.
“Missed you at the workout today.”
“Maybe beer and grits is not the best breakfast for toning up.”
“Don’t you have a half marathon coming up in 2 months? Shouldn’t you at least
run once between now and then?”
A lot of times we don’t want to hear what they have to tell us, but everyone needs accountability in their life.
For those days when you just don’t feel like, especially if you never feel like it.
For those days you feel like no one knows you’re struggling.
For those days when you need an extra push.
A lot of times that little extra push is all we need. Who is pushing you?
If you have someone like that in your life, I want you to call, e-mail, or text, or tag them on Facebook and thank them. They are playing a very important part in your life.
If you don’t have someone like that in your life, who can you get to do the job?
It’s what I do every day. You may not be ready for it right now, but I’m here to help whenever you’re ready for that push.
I heard a great definition of success from Dr. Ivan Misner, who is the founder of Business Networking International. He defines success as:
The uncommon application of common knowledge.
I think that is a great definition because it also applies to the fitness world. You know everything you need to know to reach whatever goals you have right now.
Would you agree with that? There may be some nuances you might not know, but most of what you need to do to on how to: lose weight, get stronger, run a 5K, etc… you probably already know.
The ones who make things happen are the ones that apply the knowledge they learn. It is no use to collect a bunch of workouts, recipes, and meal plans if you’re never going to use them!
You never need a perfect plan to get started, you just need to start. Usually what holds people back is that they have too much information.
Don’t over think it, start here, and correct what is needed as you go. I guarantee you will make progress by using these 5 things.
On Wednesday, I told you about our new Warrior Dash Training class. Today I want to offer you some tips that will help you as well.
Some of these may sound obvious, but people neglect many of these because they are so focused on things like mud and fire. Use these simple tips on race day to avoid mistakes that have caused me unnecessary pain.
1. Dress the part
Dress like it is 15-20 degrees warmer than it actually is because once you get going that is what it will feel like. A shirt that wicks moisture is ideal if you have one.
2. Staying hydrated
Make sure you are well hydrated starting the day before the race. You don’t want to have to wake up and chug a bunch of water to get right. Slow and steady wins the hydration race. The day of the race, make sure to drink some water before, take advantage of the water stations during the race, and then rehydrate afterwards.
3. Avoid this
Use the bathroom at home, your hotel, or somewhere close to the race if at all possible! Unless you are a fan of long lines and stanking Port O Potties, then by all means wait until you get there.
4. Secure the perimeter
For the Warrior Dash wear some clothes you don’t care about, but also you might need something tight underneath to keep the mud from getting in hard to reach areas. You live and learn…
5. Don’t miss your wave
Get there earlier than you think you need to be there. Traffic is usually crazy, so it may take awhile to get to the starting line. Give yourself an hour more than you think you need and you will probably be right on time.
6. Know thy pre-race meal
Whatever you typically eat and can stomach before a workout, stick with it. This is not the time to try new foods, supplements, and drinks.
Not the time to try different shoes either, not that you plan on getting your new kicks all muddy and dirty. This also means not bringing those shoes you haven’t worn in 10 years with the holes all in them. You are still doing at least a 5K, wear shoes that won’t lead to injury.
8. Make sure you warm up!
One year, I was too busy gathering people together for the run, answering questions, watching some guy drink and smoke in line for the race (seriously), and I neglected to warm up. Not good. Makes for a much rougher race.
9. Don’t start too fast
I combined the no warm up thing, with starting off really fast. Also, not good. Your adrenaline will be going, tons of people around, and the way they start the race will pump you up. Run your race. Get in the back if you need to. You will end up passing knuckleheads like me who sprint at the beginning and then are sucking wind shortly after.
10. Cool down afterwards
Most people know to warm-up, but many neglect to cool down. Instead of sprinting straight through the finish line to the beer tent, do some walking and light stretching afterwards along with rehydrating to avoid cramping up.