1.Eliminate the excuses, they no longer apply to you (listed first for a reason)
The sooner you realize that just about every reason you have used in the past for not being in shape (kids, work, illness, etc…) is an excuse, the sooner you will be successful. There are things that may be making it more difficult to be successful, but they are not stopping you.
Own your life! When you get rid of the excuses, you are now in charge and you are ready to make some changes.
2. Whatever you weigh in pounds, you drink half that much water in ounces every day (If you weigh 200 pounds, you would drink 100 ounces per day)
This probably seems like a ridiculous amount of water, especially if you are not currently drinking water. Make this a goal you will eventually reach if that is the case, don’t get overwhelmed.
Drinking water helps with increase energy, decrease appetite, increase exercise performance, improves skin quality, and a ton of other benefits. Bottom line is that drinking plenty of water is worth the effort.
3. Sleep a minimum of 7 hours each night
Picture someone doing a giant, mouth stretching yawn. Did it make you yawn? Then you probably need more sleep! If your body is not getting the sleep that it needs to recover, then you will not be getting the results you deserve. Set a firm bed time, get into a nightly sleep ritual, get the electronics out of your bed, and make sleep a priority.
4. Learn to de-stress
Even if you are doing all the right things (exercise, nutrition, sleep), you will not progress if your body is stressed out. That is how our bodies are wired. Dealing with stress comes before anything else in the body’s priority hierarchy. Think of some non-food/drink ways to rid yourself of stress. Go for a walk, hit a punching bag, listen to music, pet a dog. Do something other than just internalizing your stress.
5. Cut out fast foods and processed foods
6. Get rid of the junk foods and unhealthy snacks in your house
Will power does not work. You will eat those cookies you “got for the kids”. You know it and I know it because I’m the same way. If there are things in your house that you are trying to avoid, you will eventually give in. Keep. Them. Out. Of. Your. House.
7. Eat a vegetable at every meal
8. Eat a protein at every meal
9. Make sure you are eating healthy fats (olive oil, fish oil, nuts, avocados, etc...)
10. Eat fast burning carbohydrates (rice, pasta, bread, potatoes) only after a workout.
If you like these and find them helpful, there are 11 other Fat Loss Laws that go with this list. They are from my first book the 21 Day Tight and Toned Transformation. There are also 21 days worth of workouts you can do any time and just about anywhere with minimal equipment.
If you would like a copy of that book, just e-mail HuntsvilleBootCamp@gmail.com and let me know you want a copy and I will e-mail it to you as a thank you for being a loyal reader.
The other day I saw a video of a 75 year old man squatting well over 400 pounds with perfect form. Then I went to jiu-jitsu class and saw a guy in his 50s roughing up a guy in his 20s. And then I saw a video of a 60 year old woman doing a head spin.
I took this as a sign to write you this e-mail. Hey it gets tough to find inspiration for an e-mail some days.
I am impressed with lots of athletic feats. Watching Lebron James dominate some of the best athletes on the planet in the NBA finals or watching Usain Bolt run is very cool. But do you know what impresses me the most?
People who continue to accomplish athletic feats into their 50s, 60s, 70s, and beyond. At an age where many people start to slow down, they are still getting after it. What makes them so special?
There are probably several right answers, but I think there is one thing they all have in common. Momentum.
They never stopped!
Remember when playgrounds used to have merry-go-rounds? Kids today are missing out on the fun, throwing up, and getting teeth knocked out that those things could bring.
What was the hardest part about those things? It was getting it going! Once you got that thing going it would go for a long time. You created the momentum and it was easier.
Working out and eating healthy are the same way. The starting and starting over are the hardest parts. So don’t ever stop!
This is a lifestyle change you are making. This is not a short term fix to get ready for the beach or a wedding. This is you setting yourself up for a lifetime of your body looking, feeling, and performing how you want it to.
I was listening to the audio version of Dave Ramsey’s book Entreleadership last week and it was talking about how strong Belgian draft horses are. Have you ever seen them? They are massive!
By themselves, a Belgian draft horse can pull about 8,000 pounds. If you put them with another horse they have never met before they can pull up to 24,000 pounds. Three times as much!
But, if you put two horses that they have been raised and trained together they can pull up to 32,000 pounds. Four times as much as the single horse can pull alone.
Who is your Belgian draft horse?
You’ve probably never been asked that before. If you have, I want to know the circumstances.
One of the absolute keys to success in fitness, weight loss, running, cycling, etc… is accountability. Not just they person that makes sure you make it to the workout and do what you are supposed to do, but also the person that celebrates your victories and walks with you through your defeats.
We all need someone like that in our lives. Whether it is a training partner, a group, your coach, or your significant other you need someone to fill that role.
If you have someone like that in your life, make sure they know what a blessing they are to you. Consider yourself extremely lucky to have that person or people who have your back.
If you don’t have someone like that, make it your goal to find them. Of course I would love to be your coach and have you join our group of awesomely supportive women, but that doesn’t work for everyone. Think long and hard about who that person could be, they could absolutely change your life.
The world is in need of a race where more selfies are involved. That's right, somebody had to say it. That is where the HABC Adventure Race comes in.
If you are tired of regular 5ks, if your gym workouts are feeling stale, or if you are just ready for a new adventure we have the race for you. The race is a 5Kish distance course with 8 tasks you must complete along the way. You will need to test your brain as well as your brawn.
Grab a partner, use strategy, map reading, puzzle solving, strength, and endurance to complete the course. All fitness levels are welcome to attend. The main two goals are to finish and have fun. Register here --->HABC Adventure Race
Enjoy this cinematic masterpiece to get even more fired up:https://www.youtube.com/watch?v=_nLFaPFi3yk
Summer is a busy time for a lot of people. More travel, kids are at home. When time gets tight, workouts can be the first thing to go.
Next time you are tight on time, give this circuit a try:
For the lower body circuit, you can use a kettlebell or a dumbbell. You will do 5 swings, 5 goblet squats, and 5 deadlifts. After the 5 deadlifts, you will start back with the 5 swings. Keep that up for 1 minute straight, rest 30 seconds, and then start the upper body circuit.
The upper body circuit is shoulder presses, bent over rows, and pushups on top of your weights. Same pattern as the lower body with the continual 555s.
Do each circuit for as long as you have time for. It won't take much time, it hits several muscles from head to toe, burns fat, and gets your heart rate going.
Give it a try and let me know what you think!
The kids are out for summer and you probably have the day off today due to the face that we have young women and men who are living to lay down their lives for us. This is the perfect time to try a playground workout.
I love working out at playgrounds. You can work your body in unique and effective ways, it is a lot of fun, and people stare at you with what has to be awe. Plus if you have kids, you can exercise while they play rather than staying on your phone the whole time.
You can try this sample workout I put together for Our Valley Events or just go invent your own. Give yourself the freedom to fail when you try exercises and never be afraid to look like a fool.
People are starting at their Instagram accounts anyway, they won't even see you. Give that workout a try and let me know what you think.
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!
You know what is missing in most people from ages 8-80? I will give you 3 guesses. What did you come up with?
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:
-improve brain function
-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.
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