Exercise

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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importance-of-play

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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That-was-the-best-advice-I-didn-t-listen-to

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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running-hurts

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

Frisbee Fitness (Your homework)

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 Frisbee-Fitness

One of the best ways to get in shape and change your body is sprinting. The only negative for sprints are the fact that they are pretty tough.

 

Sprints are tough but they are worth it. Some benefits you get from sprinting are: accelerated fat loss, increase in HGH and testosterone that will help you restore muscle tissue and build lean muscle, better race times for runners and bikers, and the workouts are shorter.

 

You can definitely go out and run sprints, hill sprints are even better. But the main purpose of my message today is to trick yourself into doing a sprint workout.

 

One way you can do this is a Frisbee workout. On Easter afternoon my son and I went to the park with our fancy Aerobie Pro AKA The Astonishing Flying Ring. This thing is awesome! You can easily throw it 100 yards with minimal effort.

Frisbee-Fitness2

We were just looking for something different to do, but it ended up being a fun and effective workout. With sprinting for fat loss, a good rule of thumb is to rest twice as long as you sprinted (ex sprint 20 seconds, rest 40 seconds). Which ended up about the rest intervals we were doing since every other throw would be way over the other person’s head.

 

That is just one example, but there could be 100s of ways you could trick yourself into sprinting. And sprints can be done on foot, a bike, swimming, in a wheelchair, skateboard, etc…

 

Your homework this weekend is to find a fun way to work sprints into your workouts. The Frisbee Fitness come highly recommended, but here are a few more options:

 

-Play tag, capture the flag, or even red light/green light

 

-Get up the stairs as fast you can

 

-Play a sport like basketball, flag football, lacrosse, or soccer

 

-Go roller skating (if you know how to stop without running into video games or small children)

 

Get creative and go have some fun!

7 Important Habits for Women

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7-habits

Stephen Covey famously wrote about 7 habits people should adopt to become highly effective people. I want to totally rip off his idea and share with you my 7 Habits of Highly Buff Women.

Tips that aren't complicated, but will guarantee your success if you put them to the test.

 

1. Develop mental muscles

People that get the most out of their workouts are enthusiastic; they actually want to be there! Excuses don’t apply to them. Why are you working out? Find a compelling reason that will drag you back into the fight when things get tough.

 

2. Have a game plan

Have you ever gone into a gym and found that you wandered around, puttering from machine to machine? Stop wasting your time! Always come with a plan of action for when you get to your workout.

Either get a trainer or get an effective workout program on paper/in your phone for you to follow. That will prevent you from skipping out on those hard exercises, keep you from wandering around with a blank stare like most guys in Victoria’s Secret, and will maximize the time you spend in your workout.

 

3. Use proper nutrition

You can’t outrun your mouth. The oldest mistake around is assuming what you do during your workout gives you free will to eat whatever you want. You absolutely HAVE to eat properly to get results. Your workout is one hour a day, what you do in the other 23 hours will determine your success.

 

4. Always use proper form

Form is everything when it comes to exercise. Always know what muscles you are supposed to be working, so you can concentrate on using them the whole time as opposed to just trying to go through a movement. Proper from leads to fewer injuries and better results.

 

5. Keep showing up

Consistency is the key. You have to make exercise and nutrition a habit and a part of your everyday routine. Working out really hard for one month and then taking the next month off will not get the job done.

 

6. Be well rounded

Your body is used to that strict routine of 100 Thighmaster squeezes, 12 minutes on your Shake Weights, and 10 minutes on your machine that you strap the belt around your waist and it shakes the pounds off. You have to change it up because your body needs different stimuli to change.

The body can adapt really quick, so change something in your program at least once every six weeks. Lift heavier, rest less, go further, go faster, etc...

Your body needs strength, cardiovascular, and flexibility training. Make sure your program incorporates all three.

 

7. Bring the intensity

Take a look at someone’s body you admire and want to look like. Chances are they work extremely hard to look like that. Going through the motions and having an “I don’t like to sweat” attitude will not get you the results you want.

You’re stronger than you think, don’t be scared of pushing yourself!

Get a jump start on your results

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jump-start Are you in a rut? Are you overwhelmed?

Does it seem like you have so far to go, what's the use in even trying?

I've been there my friend, it is a hard place to be in.You know how you get out of that place?

One action step at a time.

Below are 20 examples of what that one thing could be.

1. Get the junk food out of your house

2. Stand up for 5 minutes every hour

3. Avoid fast food this week

4. Eat one healthy meal today

5. Take a 10 minute walk

6. Use a foam roller for 10 minutes

7. Floss (it adds 6 years to your life)

8. Stretch for 10 minutes

9. No liquid calories today (soft drinks, alcohol, coffees, etc…)

10. Commit to one workout (I know a great boot camp if you need it)

11. Turn the TV off and go to bed on time

12. Take 10 minutes of absolute quiet by yourself to de-stress

13. Find someone who will keep you accountable (friend, trainer, group)

14. Go buy some new workout clothes or shoes

15. Write down your goals where you will see them daily

16. Rather than creating excuses for not getting healthy, create a plan

17. Start a sleep routine you will do every night

18. Eat a vegetable you've never tried this week

19. Do your measurements so you can see how far you are about to go

20. Get negative people (AKA energy vampires) out of your life

Pick out one thing from this list (or come up with one that resonates with you) and do it today. Sometimes all it takes is a little positive momentum to start something great.

The Danger of Facebook

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danger facebook

If you are looking for a new book to read, I would recommend Malcolm Gladwell’s David and Goliath: Underdogs, Misfits, and the Art of Battling Giants.

 

Really interesting book and it makes me feel like I should be wearing cool glasses and wearing a tweed jacket with elbow patches.

 

One of the stories was about the smartest of the smart kids and what happens to them at the top Ivy League type schools like Brown University.

 

Kids that have scored higher on the math and science portion of the SATs drop out of Science and Math majors at a higher rate at the top schools, than kids that go to other lesser known schools even though these kids scored lower on the math and science portion of the SATs.

 

What went wrong? These kids clearly have the smarts to get through these classes. It has to be something else right? It is something else.

 

They compared themselves to others.

 

These were kids who were at the top of their classes in high school and were really smart. Then they get to the high level schools and they aren’t surrounded by smart any more, they are surrounded by brilliant.

 

It makes them feel dumb by comparison and they drop out. Even though they are really smart kids!

 

More and more studies are coming out that Facebook makes people more depressed and less satisfied with life.

 

"Comparison is the thief of joy." Theodore Roosevelt

 

This also happens in fitness all the time. It is one of the main reasons I started a fitness class for women only.

 

I worked in gyms for a long time and I would see women walk in all the time that I knew would never come back. I knew they would never come back when I saw “The Look”.

 

The look of “I don’t belong here”

 

The look of “I can never look like her”

 

The look of “I am not as pretty/fit/strong/skinny as her”

 

The look of Comparison

 

Our boot camps in Huntsville, Harvest, and Madison provide a safe place where women can come be their best at any shape, size, or ability.

 

No matter what shape, size, or ability you are exercise is for you. You do belong, you do matter!

 

The only person you need to compare yourself to is you. No one else matters.

 

Are you doing your best? Do you keep showing up? Are you doing what you can to maximize your results?

 

Those are the things you need to worry about because those are the things you can control. And those are the things that will get you results.

 

Do your thing, you're pretty awesome if you think about it.

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