I grew up a big Cubs fan. Kind of weird for a kid from Alabama, but that is the power of television. We had the TV station WGN growing up, so I was convinced of two things:
I would have totally dominated the Grand Prize Game on The Bozo Show
The Cubs were the greatest team ever and Harry Caray was the coolest announcer ever.
Although they were really fun to watch, they would break your heart when it came to the playoffs. The Cubs were known for finding strange and terrible ways to NOT make it to the World Series.
The Cubs have not won the World Series since 1908 and have not even been to the World Series since 1945. 71 years without making it to your ultimate goal is a long time!
But this weekend, they finally made it. Were able to fight through tough teams, doubt, and even the curse of a goat to finally make it to the World Series.
I tell you all this Cubs stuff to tell you this. I have seen similar things happen with people trying to lose weight.
They try and try AND TRY without success to lose weight. It seems hopeless (I personally have not seen someone take 71 years though) and with no end in sight. But they tweaked a few things in their diet, tried a new way to exercise that works for their body/personality/schedule, and kept at it.
Then it started happening. Lose one pound there, 3 pounds here, and next thing they know it feels like the weight is just falling off.
Don’t give up! There is a way out there that works for you. A way that fits you and will not make you miserable while you are doing. Hint-If the diet or exercise program you are on makes you miserable every day, it will not work long term.
Here is my offer to you. Please e-mail me at HuntsvilleBootCamp@gmail.com and I would love to help you find the right path. Whether it is with me, a Zumba class, a Crossfit trainer, or a running program I want you to be successful. I’m one of those weirdos who thinks the more people I help in life, the more successful I will become in life.
I truly think this will help both of us and there are absolutely no strings attached. Look forward to hearing from you.
The inner thigh muscles are also known as the adductors. You can remember that because they pull your leg back towards your body, like you are ADDing it back to your body. You just got 75% of what I remember from my college degree right there.
The adductor muscles are not only important because toned inner thighs look good, but they can also help you prevent injuries and increase your performance in physical activities.
So if you want to look better, prevent nagging injuries, and/or you would like to squeeze the life out of someone Bond Girl style I got your back.
Here are 4 exercises you can do at home to strengthen and tone your inner thighs:
1. Band Adduction
Connect a band to a stable object and then attach it to your right ankle. Stand up tall with tension on the band before you start. Move your foot to the left like you are sweeping just above the floor. Control the movement as it goes back to your right. Repeat on your other leg, hold on for balance as needed.
2. Plie Heel Raises
Start with your feet wider than your shoulders with your toes pointing out at a 45 degree (or more if it is comfortable). Then squat down and hold that position with a nice flat back. Hold that position for 60 seconds and alternate lifting one heel at a time. Increase the weight to make it more challenging, decrease weight and/or time to make it easier.
3. Wall Squat Squeeze
You will need a wall and a ball for this one. Place a ball (exercise ball, medicine ball, basketball) between your knees, back against the wall, and slide down until your knees are bent at a 45 degree angle. While holding the squat, squeeze your knees as hard as you can against the ball.
4. Chair Adduction
Lay on your left side, place the inside of your right foot on top of a chair or coffee table. Raise your left leg up and touch the bottom of the chair or table, pause at the top for a count, and then slowly lower your leg down. Repeat on the other side.
Have you ever done a kickboxing class? It is such a fun and energizing workout! We did a Cardio Kickboxing series several months ago and people loved it. So we are bringing it back on September 17th!
The class is taught by Deborah Thomason who has a black belt in karate, so she knows exactly what she is doing and how to teach it as well. There are several benefits you will get, but here are the top 5 benefits of cardio kickboxing:
1. Get toned from head to toe
You will learn the proper way to punch, kick, and defend. When done properly these techniques will incorporate every muscle in your body
2. Stress relief
Had a rough week? Let all that stress that has built up, fade away as you sweat through class. It is tough to beat punching something for stress relief.
3. Confidence booster
One of the best parts of cardio kickboxing is that you will feel stronger every day. That empowerment will stay with you throughout the day and through your week.
4. Learn self defense
This is not Fight Club. Just wanted to put that out there. But learning how to punch and kick harder while protecting yourself will help you defend yourself.
5. Better balance and coordination
Balance and coordination are two things that tend to go away as we age. They go away because we don’t use them like we used to! Integrating your hips into a punch or standing on one leg to kick will help wake these two attributes back up. You will see improvement in both balance and coordination.
There is an added bonus benefit that is not scientifically proven, but should be. You will become a badmamajamma. And isn’t that what life is all about?
You can sign up here to reserve your spot---> Cardio Kickboxing
The class is only $39 for 3 Saturday classes and is open to the first 15 who register.
Today’s post is dedicated to all my running friends and those who might one day become runners. One of the biggest reasons people quit running is because it hurts!
That could be because they went too far too soon, muscle imbalances, improper technique, etc… That is why we have done running workshops in the past with physical therapist Dr. Nancy Harden, to give people the tips and tools to use to run pain free.
Today I have three things for you to add into your daily routine that will take you 5 minutes to do, but can make a huge difference for you.
This stretch, made famous by Kelly Starrett, can be a lifesaver for people who have tight hips. And since the majority of us sit too much, the majority of us have tight hips.
This video shows a man with some fancy shoes demonstrating how it is done:https://www.youtube.com/watch?v=zSfjqLFKR1A
Lacrosse ball in the glutes
This is a step up from using a foam roller. It is a step up in effectiveness as well as how much it hurts. But tight glutes can lead to tight IT bands, tight IT bands can lead to knee pain, and then knee pain will make you quit running.
So here is another video that is not me:
I couldn’t do the two videos above without crying on camera, so I outsourced them.
Pinch of salt
If you are running long distances in the heat, you know you need to drink more water. But what’s the deal when you are drinking water all day, you’re peeing clear like they say you should, but you still feel thirsty? That probably means you are not absorbing the water you are drinking.
A simple fix to that is adding a pinch of salt to your plain water. You do not need to add salt with any water you are drinking with meals, just the times during the day when you are chugging water. You will feel more hydrated and cuts down on the bathroom trips too.
It’s been a great run at Adventure Boot Camp. We’ve had over 7 years of dudeless bliss. We have helped several hundred women change their lives and it has been an amazing blessing to be a part of. But now is the time to adapt and change.
Dudes will be allowed for the first time.
We are starting a brand new evening class out in the Harvest/Monrovia area for Women AND Men. Here are the specifics:
What- Co-Ed Boot Camp When- Starting on September 12th at 530pm. The class will meet on Monday, Tuesday, and Thursday. Where- Monrovia Elementary School 1030 Jeff Road
Everything else is the same format as our other classes. We still specialize in helping people of all shapes, sizes, and abilities get results through fun, safe, and addictive workouts.
This is a really exciting opportunity to expand our boot camp family. I would really appreciate it if you would share this new class with your friends and family who might be interested. Please send them (or yourself) to this link to reserve your spot Co-Ed Boot Camp
No experience needed, we meet everybody where they are and take them where they want to be.
Thank you in advance, have a great day!
See if this sounds familiar to you. You are in your workout, feeling good, and then you hit a wall. You get to where you can’t do another rep or take another step without resting.
Then you beat yourself up for being out of shape. You’re not out of shape, you just found out your limit. You achieved failure.
That may sound weird to achieve failure because that word has such a negative connotation. But when you are talking failure in exercise, that just means you are working hard!
In our boot camp classes we do exercise for time, rather than repetitions. That way someone who has been exercising for 20 years can workout next to someone who has been sedentary for 20 years. In the first week the sedentary person might have to stop before the 30 seconds is up. That is fine! We always encourage people to go at their own pace and work on their level.
This flips the mindset around and allows people to redefine that stopping point. If they stopped at 20 seconds in the first week, then they continue to work, get better, and in a few weeks they are blasting through multiple sets of 30 seconds.
You need to get a little uncomfortable to make changes, but never get down on yourself because you had to stop in the middle of an exercise. Next time you do that exercise if you get one more repetition, take one more step, or go one more second longer you have progressed. Keep achieving failure and redefining your limits you will get to where you want to be.
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.