Exercise is really pretty simple when you break it down. There are really only 7 movements that you can do.
There are hundreds of variations on these 7 movements, but they all get back to this basic format. We use these movements as a template to create our workouts in boot camp.
So many of the magazines and articles you see on fitness make it so complicated! To create a well balanced workout (where all the muscles get worked) you just need 7 movements. No fancy equipment needed.
These 7 movements are:
7. Step (walk, run, jump)
You can easily build an efficient workout for the gym, home, or on the road.
Here is an example:
Do each exercise for 30 seconds, rest 30 seconds, then move on to the next exercise. Go through the list 3 times total.
4. Walking lunges
6. Torso twists
7. High knees run in place
In 21 minutes you have worked muscles in your body from head to toe, burned calories, and built strength.
Use this template, get creative, and you can workout any time, anywhere. Or just come to our classes and we will do all the workout design for you.
Let's all just agree. Pushups are awesome. They work muscles from your head to your toes.
Whether you are doing pushups on your toes, your knees, on an incline, or a wall these tips can help you get more out of your pushups.
1. Don't let your elbows flare out
It all starts with proper hand placement. Your hands should be directly underneath your shoulders (or slightly wider) at the top of the pushup. As you lower yourself down, think about keeping your elbows lined up with the middle finger on your hand. When the elbows flare out, you place more stress on the shoulders.
2. Push through your pits
Focus on pushing with your armpits. This sounds weird, but will help you better recruit the muscles in your chest and triceps, gets the lats (the muscles on the side of your back) involved, and helps to protect your shoulders.
3. Never let your butt go over your head
This is just good life advice in general, so there's that. It will also help you avoid a common problem of "piking" your hips up. Keep your butt muscles tight, your chin off your chest, and lower yourself down chest first. This will give you a better range of motion and a more effective pushup.
Bonus Tip- Hand Release Pushups
If you find you are having trouble going all the way down, try hand release pushups. Lower yourself all the way down to the floor, when you are all the way flat reach your arms out to the side like you are an airplane, bring your hands back to just outside your chest, and then push up.
This will help you not only get lower in your pushups, but also helps you keep your elbows from flaring out. Plus any time you can go airplane it's a good thing.
It was fall break last week for my son's school, so we took a vacation. Great experience, but I hate sitting in the car for so many hours.
Not sure why it is so exhausting to sit in the same spot for hours on end, but it wears me out. I also get sore and stiff from having my shoulders, neck, and back hold that same position.
Do you ever get that or am I special? Don't answer that.
If you sit at a desk or in a car for several hours a day, there is a good chance you have back, shoulder, and/or neck pain. Check out this video for the circuit I do after a long car trip to help limber up.
It takes 10 minutes or less to get through, but it will make you feel so much better. Give it a try some time!
1. 10 Band pull aparts (knuckles up)
2. 10 Band pull aparts (palms up)
3. 10 Dislocators (back to front is one rep)
4. 10 Rolls on upper back
5. 10 Rolls on each shoulder blade
6. Repeat the whole circuit 2 more times
We are all very busy people, so it is tough to keep up with everything that is going on in the world. Since there is a lot going on with Adventure Boot Camp these days, I wanted to give you a heads up on a few things you might not know.
We have Boot Camp locations in:
1. Huntsville- 530am 830am, and 530pm
2. Harvest- 530am and looking to add an evening class in early 2016 if you would like to be on the waiting list
3. Madison- 530am
4. Lake Forest Subdivision- 530am
Boot Camp To You
We are bringing Adventure Boot Camp to Lake Forest Subdivision! If there is enough interest we will bring boot camp on site to you. We have done this for businesses, schools, and now neighborhoods.
New Member Special
The term "Boot Camp" can be pretty intimidating sounding. And committing to 4 weeks of something you are unsure about also makes people nervous. We believe that if you come try it, you will want to come back again. That is why we offer all new members a month of unlimited sessions for $99.
Every class and product we offer comes with 100% money back guarantee to further take the risk away from joining.
We have a best selling author, a former pro athlete, and black belt within our boot camp team. If you need a guest speaker at your child's school, someone to come do a lunch and learn at your work, or if you have a group who wants to learn more about health and fitness we would love to help.
Since I talked abut forgiveness on Monday and my son had his first football practice in full pads last week, I thought I would share a story about my first football practice.
It was my first football practice ever. I was in 7th grade and I had no idea what I was doing, but I was very excited about doing it.
I got down into my freshly learned football stance across from my teammate. This was going to be my big moment.
The plan was to crush this guy, get onto the coaches' radar, and then become a super star. That was not exactly how it went down.
The ball was snapped, I fired off, and promptly went blind. What in the world is going on???
Turns out the guy across from me threw sand in my eyes.
What kind of person does that??? I now officially hated this guy. But middle school boys are a little different, as you may know.
Fast forward a week later and me and this guy are best friends. We are still friends to this day and I even wore a tuxedo in his outdoor wedding in New Orleans in August. That's how tight we are.
So I'm asking you to be patient when you start something new. Especially if you hate it.
-Your body will likely hate getting up early if you aren't used to it.
-You will hate having sore muscles when you first start a new program.
-It will be awkward doing exercises you have never done before.
-Eating vegetables is no fun if you have been eating junk all the time. (I know from personal experience).
-Prepping and cooking your own food can seem like a part time job
What you are feeling is life outside of your comfort zone.
Think of it is as your new normal, you will not stay in misery. Focus on this becoming a lifestyle change, not just something you are doing this month.
Stick to it long enough to feel your energy levels go up.
Stay with it until you get that amazing feeling of being physically and mentally strong enough to take on anything life throws at you. Don't think about having to do this for the rest of your life, that will ruin your motivation.
Just get through the next repetition in your workout. Just get through the next meal. Break it up into small, manageable milestones.
Keep at it long enough and one day you will have made a healthy lifestyle, a way of life. That is something to be proud of and it is an awesome feeling.
Don't give up on yourself before you get there. You can do it and you deserve the rewards that come with it.
Atlanta was good to me. Taught me some lessons about traffic that I shared on Wednesday.
I also learned some lessons while getting lost.
If you have been following me for awhile yo might know that I am not real big on running. My wife loves to run. So guess what I do? I run.
Hate running, love my wife. That's just the way it works.
I had not been running since I ran a half marathon with her in Knoxville, TN earlier this year. Little tip for you- Knoxville is a Native American name that means City With Buttload of Hills.
We woke up early Saturday morning and before I could wake up good I realized I was out on a run. 20 minutes into the run I realized that I had no idea where we were or how to get back.
There is the obvious lesson of: Know where you are going, especially if you are going to make your wife run through some shady parts of town. But I also learned 3 things on this run that I think you might find interesting.
1. Take Your Mind Off the Pain
Have you ever been in the middle of a workout and all you can think of is how much it hurts? The result from that is more pain.
There are times in your workout where you have to go somewhere else in your mind. Go to your happy place, make grocery lists in your head, listen to music, etc...
I was so focused on trying to find our way back, wondering how I got us on the interstate, picturing how my wife was going to kill me that the run was easy.
2. Train For Any Situation
The last time I had run was 4 months ago at the half marathon. This run became much like that one. Hills everywhere. We had to do fancy footwork to run and jump over pieces of random metal, holes, trash, thorns, and other obstacles. There were times when we picked the pace way up when some seedy characters with glassy eyes were starting at us.
It ended up being an hour long run of hills, sprints, and agility work but I was not tired at all despite not running for months. I believe you should train the total package.
Work on strength, cardio, agility, core, balance, speed, and hit all of those in a variety of ways. They all work together as a compliment to one another and well balanced training helps you prevent many overuse injuries.
Those are the things we work on in boot camp. I sometimes get strange looks for some of the things I ask them to do in our sessions, but there is method along with madness. You should come see for yourself how we do things, it's pretty awesome.
3. Take Your Phone With You
Turns out those things have built in GPS and the ability to call people who can come pick you up. You heard it here first.
I don't know how people deal with real traffic every day. It would make me even crazier than I am now.
My wife and I went to pick up my son from a week of camp at a place outside of Atlanta. On the way there we got caught in traffic where it took 45 minutes to go about a mile.
At 730am. On a Saturday.
And what do you do when you sit in traffic for 45 minutes and you finally get past the 3 closed lanes into freedom? You put the pedal to the metal son!
I found myself immediately speeding to make up for the lost time and that feeling of being trapped. Do you do this too?
I think we all do that, whether we want to admit it or not. We also do something similar when it comes to trying to lose weight and get in shape.
Have you ever put yourself on a super restrictive diet? Have you ever put yourself on a 2 hour a day every day workout plan?
What ended up happening?
Chances are you started speeding again. One day you cracked and started eating everything in sight. Or you missed a workout and then didn't workout for a month.
Little piece of advice, never trade short term results over long term health.
Now there are times when you want to be more disciplined with your eating or work a little harder to train for an event, but don't think of that as a long term way of life. You want to give yourself some room for error.
If you think of success as getting it right 100% of the time you will fail. You're only human, born to make mistakes. Get that stuck in your head for a few hours.
Use the 80/20 rule with your healthy eating. Get it right 80% of the time, that way you don't think it is the end of the world if you have a candy bar.
This means that you are eating healthy 8 meals out of 10. High level math is what I'm known for. Then when you are ready to increase your results you increase it to 85-90% of the time.
With your workouts, you use the "don't let a slip become a fall" technique. If you are planning on working out 3 times a week on Monday, Wednesday, and Friday every week, but then you miss a Wednesday one week, don't freak out. There are plenty of other days in the week to make one up. And instead of a structured workout, you can go do some fun movement like hiking or roller skating.
Eating healthy should feel good, not feel like a chore. Exercise should improve your enjoyment of life, not something you dread doing every day.
Long term failure lives in that deprived feeling you get from doing things that are not right for your body.Find ways to cook and prepare healthy meals you look forward to! Find a way to move your body that you look forward to, even when it is hard. When you can find those two things, you have found the key to long term success in looking, feeling, and performing your best.
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.
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.
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.
This is mainly where the wheels on the chair come in. Place your hands on the edge of your desk, hands shoulder width apart, explosively press backwards (if you are on carpet, 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 holding a lower squat.
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. If there are thing that are not feasible in your office, adapt t what you can do.
You will find that you are more productive, energetic, and a lot of your back pain will subside due to the decreased amount of sitting. Please report back co-worker observations of your activities.
I would like to give a shout out to one of our boot camp "graduates" Kim Holmes. When Kim first joined boot camp she was very quiet and timid until we started doing punching or kicking activities. Then I was impressed and a little frightened, I knew there was a hidden beast in there.
She was a casual runner, doing a 5K in the 39 minute range. Then next thing you know she is doing much faster 5ks, then 10ks, then she turned into Forrest Gump and has run 50 miles. Like in a row, 50 miles. Last week she traded in her van for a life time supply of shoes at Fleet Feet.
When I met her she was also terrified of swimming and bicycles. And much like her journey as a runner, she slowly chipped away at her fears. Got better, never completely gave into the fear.
This weekend she completed an Olympic distance Triathlon.
So if you are discouraged because you can barely make it a mile. Or you think you will never be able to complete a triathlon. Or even if you feel overwhelmed by life in general, my friend Kim is proof that it is possible.
Why not you too?