Exercise

3 things for runners to add to their daily routine

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  Runner-Tips

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.

Couch stretch

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:

https://www.youtube.com/watch?v=15bwZmuAJpk

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.

Co-Ed Class Coming to the Harvest/Monrovia area!

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Monrovia-Elementary

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!

Achieving Failure

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embrace-failure

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.

10 Fat Loss Laws

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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 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.

  images

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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internet-high-five

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!

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