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
One of the most common questions people ask me is, “What do you do at your boot camps?” They are asking what types of exercises we do. But deep down I know they truly don’t care. They don’t!
What they really want to know is, “Can you get me results?” The answer to that is yes of course! I could tell you about all the fancy, awesome exercises we do. The equipment we use, the variety of workouts, etc… In the end, what we do is get you unstuck.
Here is a video starring my dog, that demonstrates that.
|Getting Unstuck, starring Shug the dog|
That is what we do. We coach you, make adjustments, encourage you, and make sure you reach your potential. You have everything you need right now to be successful, we just help you bring it out.
Today we have a guest post from Laura Watson. Laura is a Registered Dietitian, who not only attends our boot camps but also helps our clients create meal plans. She has a very helpful post on creating your own healthy, frozen meals.
Can you imagine coming home and literally bringing out a supper from the freezer that isn’t high in sodium and full of preservatives, is truly quick, easy and convenient and the big plus, is healthy? Imagine this meal….Tilipia with Mango Strawberry Salsa, a cold bean/rice salad and for dessert, yogurt covered fruit and granola.
Nutritionally you are getting a lean meat, a fruit serving, a milk serving and a starch. Since this meal could have more non-starchy veggies the only work or preparation cut be cut tomatoes, a side salad or in hindsight, broccoli added to the bean/rice salad.
Instead of planning, grocery shopping and preparing meals every day you could do those tasks once a week or once a month and freeze the meals. To understand what I am talking about check out the web site www.onceamonthmom.com.
If you are a Mom or not a Mom this web site is for you. When getting home from work you simply take the food from the freezer and allow it to thaw. You might have to quickly cook some of the recipes, but all in all, much less time and waste in wondering what to cook, less costly than “take-out” or eat out and again, easy and healthy!
Let’s take the food examples above. The recipes are featured in May’s 2013 Traditional recipe list on the once a month meal web site. After clicking on the May 2013 list scroll down to the following recipe: Talipia with Mango Strawberry Salsa. Use fresh or frozen tilapia. If fish is fresh, you’ll need to freeze it. Combine the fruit to make the salsa and freeze. When ready to eat remove the tilapia and frozen salsa and thaw in fridge. Follow directions in thawing and cook the tilapia (only 6 minutes to cook). Place thawed salsa atop the cooked tilapia.
Next let’s glance at the Cool Bean Salad, a very easy salad. This recipe makes 6 servings. You’ll divide it into 6 freezer bag servings. This one doesn’t have a nutritional analysis. You can use the following to do a quick nutritional analysis: http://caloriecount.about.com/cc/recipe_analysis.php.
For dessert consider the Yogurt covered Fruit and Granola recipe (featured as a breakfast recipe). Notice after making the granola you can freeze it. The cut fruit and yogurt is frozen in ice cube trays and later removed from the ice cubes and stores in freezer bags.
I recently gave a key note presentation to a group of local business owners who are looking to grow their businesses. My presentation was based on the 10 Core Values I have used to grow my business.
Everything I do: boot camps, blogging, books, e-mails, face to face interactions, phone calls, etc… is driven by these 10 things. My goal is to be very transparent in everything that I do. So I would love for you to check out this 10 minute presentation. If you catch me living outside of these 10 things, please call me on it!
Here are the winners from the Mother’s Day contest:
Food from Taziki’s:
Massage from Danielle Knight LMT:
- Lisa Bermes
Fix Fat Forever Weight Loss System:
And the winner of the Grand Prize of a month of boot camp is:
-Royce Archer! Amazing story about an amazing woman.
Congratulations to all of the winners! And thank you so much to everyone who shared, they were all very inspiring stories. Hope your moms know how you feel about them. It was really tough deciding on a winner. I had to wimp out and ask for someone else to choose for me :)
Adventure Race Training
Have you ever done an Adventure Race? Like a Warrior Dash or Spartan Challenge. If you have, you know how much fun they and how satisfying they are to finish. If you’ve never done one, then you should!
If you are looking to do your first adventure race or 10th, I wrote an article to help you get ready.
In case you missed the Mother’s Day Giveaway, you can go HERE to check it out. All you have to do is tell why your mom rocks on that blog post to be eligible to win a month of boot camp and other awesome prizes. It is also worth checking out to see the heart felt tributes people have done for their moms.
Most of my life, I avoided fish like the plague. Except for tuna fish. I hated fish, hated the taste of mayonnaise. But when you put the two together? I’m a big fan of that duet. My weirdness knows no bounds.
I still don’t like the taste of fish. Or more accurately, I don’t like fishy fish. If you know what that means.
I have found that there are certain types of fish and certain ways you prepare them, that can turn a non-fish eater into a fan so you too can get the health benefits from eating fish. Maybe these will help you
1. Type of fish
Typically the white fish seem to be the less fishy of the fish. I have tried and like: grouper, orange roughy, tilapia, cod, tuna steaks, or flounder.
2. Fresh never frozen
Even the frozen white fish tend to be a little fishier to me. If you have a place you can get fresh fish take advantage of it.
As a personal preference, I have found that using citrus based marinades and grilling fish make it much less fishy. I also really like blackened fish.
There are hundreds of ways to cook and prepare it, so don’t be afraid to try new things! Stores also have pre-marinated fish if you are leery about doing it yourself. And if you are using the white fish, they tend to take on the flavor of the marinade rather than the fish itself.
If you want to get fancy and eat salmon that is not fishy, you can try this recipe from The Fix Fat Forever Weight Loss System.
Salmon Cakes with Green Onion, Ginger and Garlic
Serve over steamed or sautéed cabbage or bok choy, or with stir fried vegetables or rice.
Makes 3 servings, 2 cakes each
- 2 (5 ounce) cans boneless skinless pink salmon
- 3 green onions, sliced thin
- 1 tablespoon minced ginger
- 2 teaspoons minced garlic
- ¼ teaspoon salt
- ¼ cup whole wheat panko (or breadcrumbs)
- 1 egg
- ½ teaspoon sesame oil
- Combine salmon, green onions, ginger, garlic and salt in a large bowl and mix well. Add panko and egg and mix gently to combine. Form into 6 patties.
- Heat sesame oil in a large skillet over medium flame. When hot, add salmon patties. Cook without disturbing for 4-5 minutes or until bottom is golden and crisp, then gently flip with a pancake turner. Cook an additional 4-5 minutes on other side.
Per serving: 165 calories, 6 g total fat, 2 g saturated fat, 105 mg cholesterol, 8 g total carbohydrate, 1 g dietary fiber, 20 g protein
Let’s face it, none of us would be here if it wasn’t for our mom. Just blew your mind didn’t I? I’m pretty deep like that. As a way to honor moms, I would like to give away a free month of boot camp. To be entered to win, all you have to do is comment on this post and tell me why your mom rocks. The winner will not only win a free month of boot camp, but also a boot camp for your mom (or something equally awesome she might like)! There will also be several prizes chosen at random, so make sure to comment! You could also win:
A Swedish and foot massage from Danielle Knight at Blue Healing Spa. Danielle fixed my neck a couple of weeks ago, when I could barely move it. Awesome massage therapist.
Free food from my favorite healthy food on the go place Taziki’s.
A copy of The Fix Fat Forever Weight Loss System.
You can write as little or as much as you want, just make it heart felt and it will turn out great. I’m really excited to see what you can come up with! I think this is a great way to reflect on all that your mom has done for you. The contest will run be over on Saturday May 10th. Good luck!
PS-If your mother is no longer with us, I encourage you to still write in about her. You can still win and I will think of a way to honor your mother’s memory as well.
This is a guest post from Mike Manning from Manning’s Musings on exercising while traveling
It is no secret that traveling can cause a lot of stress for an individual. Therefore, even when you are on the road, it is extremely important that you keep a fitness routine. Since you will have this added stress during this time, exercise will allow you to alleviate some of it. Furthermore, if you have been used to exercising each day, missing out on your routine for a few days will cause you to have a much harder time to develop the routine again. Luckily, there have been a plethora of advancements in lodging and traveling that will allow you to keep your exercise routine even when you are on the road.
One of the most important things to do is to incorporate fitness into your routine when you are traveling. There are many ways to do this. If most of your business meetings are in the morning, then it will be easier for you to exercise at night. If it is possible, you can get in some exercise by walking to your meeting instead of taking a taxi to it. By following these types of tips, you will be able to incorporate fitness into your travel and keep your fitness routine at the same time.
Researching the hotel in which you plan to stay in is also very important. Since some hotels offer great exercise equipment, you will know that you will be able to exercise prior to arriving to your destination. On a recent trip to San Francisco I was able to book a hotel room with a great fitness center. This travel reviews site was able to give me a list of San Francisco hotels and I was able to book the best hotel for my personality. Depending on the hotel, you may have access to running trails, exercise equipment, and exercise classes. Therefore, you should try to make lodging reservations at hotels that present the best opportunity for you to stay fit.
Waiting at the Airport
Luckily, you can even find time to exercise in many airports. Airports are places that travelers will spend a majority of their time; therefore, some airports have begun to offer exercise facilities for people to use as they wait to board their next flight. For example, zen and yoga rooms are offered at the San Francisco International Airport, and walking paths are offered at the Minneapolis-St. Paul International Airport.
Traveling can be done for leisure or business, but regardless of the reason that you are traveling, be sure that you do not forget to exercise during your trip.
You can check out Mike’s other posts by going to his blog
Have you ever sat down to do something and then you realize that someone has not only already done it, but they have done it better than you would have? That happened to me this week.
I sat down to write out a list of the local farmers’ markets, days, hours, some of the things they offer, etc… so I could help you find some healthy, local food. But then I found this great article by Rocket City Mom.
They did a much more thorough job, so I’m glad I came across it. I love visiting farmers’ markets for the fresh produce and meat, but also for the chance to support our local farmers. If you’ve never seen this video, take a couple of minutes and check it out. Very powerful.
|God Made a Farmer Ram Trucks Super Bowl Commercial with Paul Harvey|
I would just like to first state that I understand the importance of fashion. Anybody that has seen my gold pants knows that. But sometimes fashion can be costly. A study in the Journal of Experimental Biology found that women who wore high heels 5 days a week for 2 years had much shorter calf muscles and Achilles tendons than women who did not wear the high heels.
Why do you care? If you’re a guy who doesn’t wear stilettos you probably don’t. But for those that do (men and women) it means when you shorten those muscles you can’t move your feet up and down like a normal person. This leads to more low back and knee injuries.
Most injuries are not caused by a weakness in the muscle that gets injured, they are caused by a weakness in another muscle. Ever had a “bad” knee or ankle? Did you end up eventually hurting the other one as well from overcompensating for the injury? It is very common.
This was about high heels, but I mainly want you to just think about tuning into your body. Listen to the body when it gives you warning signs that you are doing something wrong. When you are exercising, be in tune with proper form and proper joint support at all times. Don’t get a pair of athletic shoes just based on how they look. Get some based on the activities you will be performing in them. And most important of all, use your stilettos sparingly.