Exercise

The people who impress me have one thing in common

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teacher-head-spin

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.

lebron james block

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.

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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.

Who’s your Belgian draft horse?

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Belgian-draft-horseI 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.

 

Huntsville Adventure Race

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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

5-5-5 Fat Burning Circuit

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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:

 555 Circuit

  https://youtu.be/GnRUXjchZhM

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!

Try a playground workout today

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playground-workouts

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.

Exercise is not punishment

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Adventure-Month    

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!

When did Play become wrong?

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You know what is missing in most people from ages 8-80? I will give you 3 guesses. What did you come up with?

Play.

Einstein-Play

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:

-relieve stress

-improve brain function

-boosts creativity

-improve relationships

-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.

4 Exercises you can do with furniture sliders

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furniture-slider-exercises  

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

I didn’t listen to my own advice and I paid for it

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On Monday I talked about using the CRAP acronym to avoid eating things that might hurt your chances of losing weight. I feel like a bit of an expert because I ate most of the things on that list this past weekend.

My son had a basketball tournament is Winchester, Tennessee that lasted all day Saturday and half of Sunday. I didn’t prepare ahead of time and I paid for it.

My son getting the jump ball. His team won the tournament, I ate a lot of junk.

My son getting the jump ball. His team won the tournament, I ate a lot of junk.

 

After eating out for breakfast, lunch, and the traditional 4 o’clock ice cream hour we hit the road to come back home. We got home around 6 and I decided to get a quick workout in before dinner. The workout was miserable! No energy, constantly out of breath, feeling stiff and weak.

The combination of drinking very little water, eating junk, and sitting all day added up me feeling awful. Is that how you feel when you workout?

If so, I would encourage you to take care of your body before you take on an exercise program. Give yourself a fighting chance!

Properly fueling your body, taking care of your muscles (with stretching, foam rolling, or massages), and avoiding sitting down for extended periods of time will make everything better. It will still not be easy and you will still need to work at it, but you will greatly increase your chances of success.

Where do you need to start today? Better nutrition? Taking care of your muscles? Stop sitting so much? Pick one, make it a habit, and then start adding the other steps into your life.

How to run pain free

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Have you ever started a running program only to have to stop due to an injury? Or maybe you are still a runner, but you have lots of aches and pains you work through. Tendinitis, shin splints, plantar fasciitis, IT band trouble, knee pain, and the list goes on and on.

 

What if you could actually run pain free?

 

That is the goal of our upcoming workshop series on May 7th and 14th. Here is what you can expect to learn at this workshop:

 

-how to run further

-how to run faster

-how to run more efficiently

-do all three of those things above AND stay injury free.

 

How awesome would that be?

Physical therapist Dr. Nancy Harden will be leading a Run Pain Free workshop. I could say a million things about Dr. Harden, but the main thing she does is help people take care of themselves in a way that makes them more efficient and effective at the things they want to do. I call her the Muscle Whisper.

 

Session 1 (May 7, 8-10am) is based on the phrase “when the foot hits the ground everything changes.” The focus will be on feet, ankles, knees, and hips. You will learn why they do what they do and how they can help or harm your running.

 

Session 2 (May 14, 8-10am) gets more into your specific needs. Each person will be assessed on how they run and will be offered specific ways to fix their posture, stride length, mobility, weight transfer, etc… You have to attend Session 1 to attend Session 2.

 

With Session 1 you will walk away with things you can do right away to improve your running and avoid injury. When you attend Session 1 and 2 it will be an absolute game changer and that is what I would recommend you do.

 

The cost is $30 for Session 1 and only $50 for Session 1 and 2. A great value for all the hands on information you will be getting from these workshops. To make sure that everybody gets the attention they deserve, we only have 15 spots available.

 

Save your spot today --->Run Pain Free

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