Exercise

George Strait, King Cake, and Marathons

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Spoiler alert-we finished

Spoiler alert-we finished

A few weeks ago I went down to New Orleans for a race. It was the Rock N' Roll Marathon series. My wife and I did a half marathon relay where we ran 8.5 miles and our partners ran the rest of the way.

new_orleans2015

I was running right along and about Mile 5 I heard a magical voice saying, "Hey we got King Cake over here!" So I did what any shining example of fitness would do and grabbed a piece of King Cake.

 

My rationale was that I will probably never be offered King Cake in any other race so I'm doing this! It was really good too. Except when the excitement of the cake eating wore off and the running was still going. Started to feel a little rough.

 

We were running next to this guy who was probably in his mid-50s. He was quiet for about a half a mile, but then that changed very quickly.

 

In this booming voice he says, "Do we have any George Strait fans out there?"

Everyone around him, "Crickets"

Undeterred he continues, "This is one of my favorite songs. Amarillo by morning. Up from San Antone...."

GeorgeStrait

He continues sharing his favorites from George Strait. Favorite lines, the saddest line from this song, the best line from that song, etc... All in this voice that is super loud. I can see why this dude was a runner, his lungs were amazing.

 

Not gonna lie, his lungs were also getting on my nerves. My wife and I had to get out of there!

 

We picked up the pace and picked up the pace some more. We could still hear him from about a quarter mile away. Lungs for days.

 

We get about a mile away and we are safe. And guess what? I no longer feel nauseous from my ill fated cake decision. Not only that, but we just made great time and covered a lot of distance thanks to George Strait's brother.

This sign gets me

This sign gets me

 

Things that can take your mind off of your struggles are invaluable.

 

For some people music is a great distraction to help them push through tough workout. For others, an encouraging workout partner does the trick.

 

At my boot camp, I say and do weird things, crack jokes, and tell stories. I play songs that no grown man should have on his playlist. Part of this is because I am a weirdo, but is also to help take their mind off of the pain.

 

Sometimes all you need is one little thing to get you through the toughest part of your workout.

 

What works for you? I would love to hear what helps you push through your workouts when you feel like you can't go on.

The Super Bowl XLIX Workout

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SuperBowlXLIXWorkout  

The Super Bowl is on Sunday! Whether you are watching for the actual football, the commercials, for Katy Perry, or you are just there for the food you will probably be watching this weekend.

Why not make it a little more interactive? Sure you will look like a freak, but that's ok! We're still all friends here.

Use this list to make the game a little more interesting for you and those around you.

Enjoy the game!

We train for life

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RockNRollNewOrleans

It has always been my philosophy that you should be well rounded in your approach to fitness. For my own personal fitness level, I have certain benchmarks I always want to be able to maintain.

 

This has influenced the way I train my boot camp clients as well. I want them to be able to go out and work in the yard all day, do a Warrior Dash, play with their kids at Shakala and not end up in the ER, go roller skating and not end up crippled the next day, and pretty much do whatever physical activity they want to do.

 

For instance, two ladies who attend the 530am class did exactly what I am talking about this weekend. We will call these two ladies, Tammy and Beth, mainly because that is their names.

 

Neither Tammy nor Beth are runners. And if you asked them, they would tell you they never run. But they are at boot camp almost every day at 530am, 5 days a week.

 

This weekend a few of us went to New Orleans for a race. Tammy ran the entire 10k without stopping and Beth ran a half marathon! Running 6.2 miles (Tammy) and 13.1 miles (Beth) without any specific running training is really impressive.

 

Don't pigeonhole yourself training just one way! Work on strength, speed, flexibility, endurance, and agility. Keep things interesting, keep your workouts fresh, and do workouts that challenge and excite you.

 

Train so you can be strong enough and fit enough to handle whatever life throws at you.

 

PS-When you train this way, you will also find that you will lose weight, inches, and body fat along the way

The Beauty of Dr. King and his right hand man

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with-ralph-abernathy-large-msg-113740398619-2

We've all heard of Martin Luther King Jr. and all that he did to advance the civil rights movement. How much do you know about Ralph Abernathy?

 

Dr. King was the fire, passion, and motivation behind the movement but it would not have worked without Ralph Abernathy. When Dr. King would get people fired up and ready to act, Mr. Abernathy was the one that had the plan for what the people needed to do next.

 

One would not have worked without the other. If Dr. King was the Why, Mr. Abernathy was the How.

 

Have you ever watched a video, heard a speech, saw a movie, etc... and it got you all excited about getting in shape and losing weight. What happened next?

 

For a lot of people it is flurry of activity and then a fizzling out. If you go to a gym, you may notice that that the crowd is starting to thin out already. People have their why, but don't always have the How.

 

My job as a fitness professional is a to provide the How. I can help with the Why, but that is something that has to come from within. You have to show up and do the tough work, I have the easy part.

 

So if you are already motivated, but you just need some help on sticking to a plan send me an e-mail to info@HuntsvilleBootCamp.com and tell me how I can help you.

The man who did this study is probably dead now

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housework3

Did you happen to read the study that came out recently claiming that women are overweight these days because they do less housework? Before you ask, yes this study was done by a man. Apparently a man who: A. has bodyguards B. is incredibly brave C. has a death wish

While the premise of the study may seem insulting, you have to dig down a little deeper to get an important lesson from it. The study found that women in 1965 did 25.7 hours per week of housework, and in 2010 that number had dropped to 13.3 hours per week.

Put another way, women went from burning 3486 calories per week doing housework to burning 2518 per week. At nearly 1000 calories fewer burned per week, you can imagine where that would contribute to weight gain.

sweepDM0511_468x219 That would be true no matter how you had an extra 1000 calories per week in your life. If you kept that up over a year's time it would put nearly 15 extra

pounds of fat on you.

So what is the moral of this story?

 

Move more!

 

Housework is a sneaky way to burn calories called NEAT or Non-Exercise Activity Thermogenesis. So you need to make your life NEATer.

 

Here are a few other examples how: •Fidget •Dance •Calf raises sitting at your desk •Take the stairs •Stand more •Use a ball chair instead of an office chair •Drink more water (you'll be on the "go" more) •Walk and talk rather than sitting in your office all day

 

There are hundreds of ways you can work more movement into your day without actually taking time to go to an actual workout. These aren't structured exercise programs, but they are ways to get more movement into your day.

 

You will burn more calories, feel more energized, and your muscles will not be as stiff. Get creative and think of ways you can be more active throughout the day.

 

Or you could always spend 30 hours a week doing housework...

12 (10 Days) of Fitness!

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lululemon-Huntsville  

lululemon Huntsville is helping promote local, fitness businesses by presenting free fitness classes for the next several days. I sent this out a little late for the first two, but plenty of classes left to check out.

We will be offering a free boot camp on Saturday from 830-930am at Weatherly Elementary School. All you need to bring is a mat and some water.

I can't guarantee that I will be rocking lulus, but I can guarantee you will get in a great workout and have fun while doing so.

Take advantage of these classes!

21 Day Rapid Fat Loss Program

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There's not enough cloud humor these days

There's not enough cloud humor these days

This is the time of year when stuff gets real. So much to do, so many places to go, and so much food!

What typically happens? You wear yourself out, put on a few pounds, and end up getting sick.

It is very common. Combining stress, with less sleep, and high calorie foods and drinks makes for a dangerous recipe.

Not this year! I've got the perfect solution for you.

The 21 Day Rapid Fat Loss Solution

You may think that you could never stick to a program like this, that it is probably too difficult for you to finish, and that you won’t get results. Those concerns are exactly what I was trying to overcome when coming up with this program!

I didn’t want this to be something only the elite and advanced people can complete. This HAD to be designed so anyone and everyone could have success.

In this program, you will get 3-5 workouts each week for 21 days. These workouts are designed to fit any fitness level and leave you feeling accomplished and challenged all at the same time. From the person just starting their fitness program to the most advanced fitness enthusiast, you will be challenged from our workouts, but you will also have a great sense of accomplishment throughout the program.

In fact, most of our clients started out feeling scared, out of shape, and nervous that they wouldn’t fit in. Now they can’t wait to come in and work out with their new friends!

Along with these workouts, we have an easy-to-follow meal plan that you can customize to your needs. This includes recipes, the meal plan, and more!

The best part about the meal plan is that this isn’t a starvation diet, either! You will be eating plenty of healthy foods at the right times to turn your body into a fat-burning machine!

Those two things, combined with the coaching and accountability you get in the program, will lead to incredible results.

A program like this could easily sell for over $200! People pay for results, and I am guaranteeing that you get results from this program.

But I don’t want price to keep you from getting the best results of your life. With this in mind, I’ve decided to discount this program to just $79!

Training, nutrition, accountability, and coaching—all for just $26/week!

There is one catch, however…

Because our classes are going to be indoors a lot with the cold weather, we only have room for 2 people per time slot.

So if you are ready to tighten up that tummy, trim down those thighs, and tone up those arms, make sure to register for our 21-Day Rapid Fat Loss Program!

Here’s how to register: -Click here ---> 21 Day Rapid Fat Loss

-Look for the 21 Day Rapid Fat Loss Camp

-Then select the time slot that works best for you (530am, 830am, 530pm)

-And then just follow the prompts from there.

This program will start on December 1st, one week from today. Set the tone for 2015, by ending 2014 with a bang!

4 Sassy Tips To Get You Ready For Any Event

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These dudes have much more sass than me

These dudes have much more sass than me

If you ask people who have known me for years to describe me using only one word, I am pretty sure they would say sassy. That is probably why I was asked to go on a podcast called the Sassy DIY Weddings Podcast.

It has Do-It-Yourself tips and tricks for brides. Jerry, the podcasteer (it should be a word), asked me to be on to provide tips for brides to get ready for their special day.

I gave 4 sassy tips and a wedding whoops that could also apply to getting ready for any event you want to look your best for.  And a cool part about this link is that Jerry breaks down the tips for you. So if you're in a rush you can still read the tips quickly or you can download the audio and listen to the whole thing later.

Check it out here:

Sassy Tips from a sassy man

What NOT to do this weekend

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WhatNotToDo

I don't know if you know this about me, but I don't have cable. It is no problem at all for me, except for a very important time of the year.

 

Football season.

It is a big deal at my house when there is a good game on one of the 4 channels I can pick up. So last weekend was awesome because there were TWO big games I could watch.

If you keep up with football, you probably know that I could start watching at 230pm and watch until almost midnight. I love college football, so this was going to be a great day.

I will break down what my activity level for that day looked like:

-Sitting

-Lots of it

-Eating junk

-Lots of it

Now I did do 500 squats and a bunch of pushups, while I watched Auburn play Texas A&M. Just enough exercise to tighten up my hamstrings and lower back, make myself walk funny, and then right back on the couch I went.

All was well (other than Auburn losing), until the next morning. I was rushing around getting ready for church, tried to put on my socks, and strained my lower back.

I couldn't believe it. Aren't I supposed to be in shape?

Then I looked at my day before. Too much sitting, too much crappy food in my system, dehydrated, tight and stiff muscles exercising and not cooling down properly.

Lifestyle choices. If you get hurt it is usually a combination of things that lead up to it and often times it is the things you do every day.

You can't expect your body to jump from couch potato straight into exercise, right back into couch potato mode, and not suffer the consequences.

I workout almost every day. Lift a lot of heavy weights, flip tires, run sprints, etc... Do I hurt myself doing that? Nope. Dang couch does me in.

So don't be like me this weekend. Stay hydrated, eat healthy, don't be trapped in the couch, and get out and move.

Who needs weights when you have pumpkins?

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https://www.youtube.com/watch?v=BwAsLaIdY-U

530am, women passing pumpkins back and forth in a parking lot while holding a squat. Nothing weird about that.

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