The benefits of fat loss and how to win a free massage


Fat loss The benefits of fat loss and how to win a free massage


I was about to come up with a post about all the benefits of fat loss, then I came across an awesome picture. A picture is worth a 1000 words right?

All of that by losing fat! Not just dropping pounds on a scale, but actually losing fat. Pretty cool.


So who wants an hour long massage? We are starting a Facebook contest at Huntsville Adventure Boot Camp where you could win one. Take a picture of wearing your boot camp shirt in cool/odd/funny/unusual places and/or situations, then post them on the Huntsville Adventure Boot Camp fan page.


Don’t have a shirt? You can still win! You can either purchase one for $10 (email info@HuntsvilleBootCamp.com for details) OR you can just hold up a homemade sign with Huntsville or Madison Adventure Boot Camp on it, take the picture, and upload it.


The picture that gets the most likes, comments, and shares (each is worth a point) wins! The contest will end on June 30th.  Post your pictures here —->Huntsville Adventure Boot Camp fan page


Good luck everybody!

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Working out, Beating Cancer


iStock 000005869482XSmall Working out, Beating Cancer


I have a guest post today from David Haas of the Mesothelioma Cancer Alliance. Cancer will touch or has touched all of our lives at some point, so this a great resource to read and share with others.


According to the National Cancer Institute, one of the best things that you can do for yourself if you have been diagnosed with cancer is to exercise. Exercise can help you get back on your feet after a very trying treatment of mesothelioma or other cancers, and it can also do a great deal to make sure that you don’t have a recurrence. Take a moment to think about small ways in which you can add exercise to your life.

Get Up Early
If you are someone who is very busy (and let’s face it, who isn’t?), you may be wondering where you can fit in all that exercise that they say that you should. Even finding 30 minutes to yourself on a daily basis can be rough, and then throw in all the parts that include getting dressed, showering and cooling down! If you can stand to get up a little, earlier, consider throwing together your gym bag and having a quick 30 minutes of exercise before work. This is a good way to make sure that you get your exercise over with, and it also allows you to get pumped for your day!

Make It Social
We all know the tip about exercising with a friend, but what happens when you open that exercise up to all of your friends and your family? Chances are good that a number of people you know are invested in getting fit. Now they just need the excuse. Consider all taking a class together, or meeting together to go rock climbing. If you have the increased incentive of getting out to see people that you like, you are going to be much more likely to make it to the gym in the first place. Make sure that you consider getting people together for some kind of exercise party!

Do It at Home
Plenty of people think that you can’t get fit at home, but the truth is that you can! Many people are discouraged because the facilities are limited, but it takes very little to make sure that you can get fit at home. Pick up an exercise bike or simply purchase a step and use it while you are watching your favorite TV shows. You don’t need a lot of variety when you are working at home. All you need to do is to make sure that you can do something.

Something Better Than Nothing
It is hard to go from doing nothing to doing a regular exercise regimen. Many people find that it can be frustrating when they forget a day or when they just don’t have the energy to work out. Remember that it is always better to do a little bit than nothing at all, and that even if you trip up one day, it doesn’t mean that you will trip up the next.

Fitness can be an important part of your recovery process, so think about how you are going to add exercise to your routine. This can change your life around in more ways than you might think.

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Working out on your vacation

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One key to vacation workouts-Make it interesting



You know when you’re on vacation and all you can think of is exercising? Just me?

Maybe you don’t obsess over it, but it really pays off to stay active on vacation.

The goal is NOT to break records, the goal is to have a fun, interesting, and energizing workout.


I thought I would share a few of the workouts I have done the past few days to give you some ideas you can use or modify for your next trip.


Workout 1- Cardio and Calisthenics


I ran to a nearby playground and did 5 rounds of the following:

20 pushups

10 pullups

10 burpees

Then I ran back. The whole thing took 17 minutes.


Workout 2- RV Park Scavenger Hunt


We were camping out at a state park and I compiled a list of things I thought I might see if I ran through this place. I will have to share my list of things I was looking for some other time.


Just kept checking off items as I went. This made for a very interesting run and time went by really fast. Since I’m not a big runner, any distraction is very helpful.


Workout 3- Crazy Kettlebell Guy


Next time you are at the beach, I want you to walk around with a kettlebell at 5am. Just do it, it is worth the looks you get.


Guy in nothing but jorts, an airbrushed unicorn hat, carrying a giant beer and some Laffy Taffy? Not a second glance.


Seemingly normal guy carrying a kettlebell? Mass murderer.


Weird how society works huh?


Any way, if you have a kettlebell this is a great, quick workout. The object for this one is constant motion. I tried to keep doing as many rounds as I could without rest for the following exercises:



Clean and press Right

Clean and press Left

Squat and high row

Around the worlds (both directions)

Single leg deadlift Right

Single leg deadlift Left


Pretty challenging workout to do in the sand, but a lot of fun.


Workout 4- Gym workout


I like to check out any gyms, so I did a workout with my wife in the place we were staying’s fitness center. I tried to be normal and do normal person workout, but it didn’t work. Here is what I ended up with.


7 minutes in the treadmill (couldn’t get the TV to work right)

Incline single arm presses (fairly normal)

Dumbbell snatches (starting to go off the rails)

Burpee pullups (full on stares)

Plyometric pushups (hid in a corner)

Hanging knee raises (normal)

Paloff presses (strange looks)


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Boot camp with child care this summer

Child care Boot camp with child care this summer

Duct tape really can fix anything


This summer we are going to attempt something new. Child care while mom is at boot camp.

Here is the nutshell version of what we will offer:


Where-Maverick Training Center. Mom will be in one room, kids in another.
When- Starting for that camp that begins on May 28th and meets on MWF from 9-10am
What-Exercise class for with child care provided for a fee of $30 (less than 3 dollars per hour) per child per 4 week class.
Limited to the first 10 children who get registered.
Kids will be kept active while mom gets her sweat on.
Register yourself first at  –>Huntsville Adventure Boot Camp
If you would like the child care option, contact me directly at either info@HuntsvilleBootCamp.com or 256.468.7146 to reserve your child a spot.
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15 Minute Workout Challenge (video)



Healthy Huntsville has started doing a series of video challenges. I personally did Mitzi’s yoga challenge as well as Crossfit Impulse’s 90 second burpee challenge.

On the yoga challenge, I’m not sure what is good but I’m pretty sure I wasn’t it. You should check it out and try yourself, showed me something I need to work on.

The 90 second burpee challenge was more what I am used to. I got in 36, not too pleased with what I feel is a pretty average number. In my defense though, I had just finished a pretty spirited game of croquet right before I did the challenge.

So I wanted to offer up a challenge as well. In the first week of each boot camp at Huntsville Adventure Boot Camp we have a personal challenge day. We do the same test the last week of camp. Just a way to show them just how far they have come in four weeks. We have seen some amazing leaps in fitness levels in a short amount of time.

The video is of one we did a few months ago. It’s pretty rough on me, maybe you will do better. You set a clock for 15 minutes, every exercise is 15 repetitions, and you will do as many rounds as possible for the following exercises:



-Bodyweight squats

-Shoulder press right

-Shoulder press left

-Squat and row

-Pike pushups

-Mountain climbers

The best I could do is 5 complete rounds in the allotted time. I used 35 pound weights, but feel free to scale up or down as needed. For your first time going through, I would recommend going lighter than you think you should use. These start adding up pretty quick. The first round took me about 90 seconds, then it was all downhill from there.

How many rounds can you do? I guarantee most of you can smoke me.

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Do you have that extra gear?

Richard gere111 Do you have that extra gear?

Not this one




spur gear2 Do you have that extra gear?

Or even this one



I have been a fitness professional for more than 12 years and I have noticed something time and time again. People who are able to get the best results have one thing in common.

An extra gear.

I’m not talking about speed or strength necessarily. I’m talking about the ability to dig down and keep pushing when every muscle in their body is telling them to stop. They can work through pain, sickness, fatigue, etc… They just keep showing up, never letting excuses rule their life.

Here is my list of the top 3 types of people I have trained who are most likely to possess this extra gear. See if you can figure out which one is a little surprising.

-Athletes (especially fighters)

-Armed forces


It’s pretty weird that fighters are on there right? Oh and moms too. But if you really think about it, it makes perfect sense. These are all people who have been mentally, physically, and emotionally tested but still came out on top. If you ever run into a mom who is a fighter in the armed forces, be prepared for a battle.

My question is this. If you are a mom and you are not happy with your body, what’s holding you back? What could be worse than getting 2 hours a sleep per night and then listening to a tiny thing that excretes and cries all day? the 9 months leading up to the delivery of this thing perhaps? The Geneva Convention banned stuff like that being done to POWs. You’ve been through worse!

This is your week moms. Time to take back your body and your life. It is time to go searching for that extra gear. You have it in you somewhere to achieve whatever it is you set your mind to.

Go get it.

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Arky Shea’s Journey to Buffness Part Two

arky logotype Arky Sheas Journey to Buffness Part Two

What you find when you Google "Arky picture". Who knew?


For those of you who are following along with Arky Shea, I have an update for you. If you are unfamiliar with his story, you can read the full deal here Arky Shea intro.

The basic story is, Arky is a young guy who realized he was living a really unhealthy lifestyle and decided to make a change. I have been there to offer a little guidance and help him change over to a new healthy style of living.

He weighed in then got his body fat and waist size measured. After 40 days we checked on his numbers again and we were pleased with his progress.

-Lost 18 pounds

-Lost 3 inches off his waist

-Lost 1% body fat

Those numbers are really impressive, especially considering he wasn’t on any kind of structured exercise program. The first phase we just worked on getting healthier, especially on the nutrition side of things. The best thing he did for himself was completely cut out liquid calories. No soda, juice, Gatorade, etc… Just water. That alone could really help anybody drop weight and vastly improve their health.

The second phase is starting now and it involves a more structured exercise plan. Arky is going to follow my 21 Day tight and Toned Transformation plan. It is actually on sale right now, just in case anybody wants to follow along with Arky as he goes about dominating his fat. These will be workouts that require only a deck of cards, a jump rope, and some paper plates to perform, with no workout lasting longer than 30 minutes. Also, he will be following the 21 Fat Loss Laws of Success that are included in the plan. The Fat Loss Laws will be the key to successfully dropping the amount of fat we are looking to drop. In the first phase his body fat did not drop as much as he was hoping for, but it did go down. I expect more fat to come off of him this go around.

Keep supporting my man Arky Shea and I look forward to seeing how well he can do on this fat loss jump start plan!

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It’s the big day, “The Wellness Code” is finally here! Get your bonuses TODAY!

51xhoqOXZxL. BO2204203200 PIsitb sticker arrow clickTopRight35 76 AA300 SH20 OU01  Its the big day, The Wellness Code is finally here! Get your bonuses TODAY!

Don't believe signs, you can't click to look inside.


Today is the big day!  Just for buying my new book today, I’ll give you HUNDREDS OF DOLLARS worth of bonuses!  This is the new complete guide to health and wellness!


Just for purchasing the book today, and helping us get off to a great start, we’ve put together a huge bonus package for you!


Here is a link to buy the book for $19.95:


—> Click Here to Buy it Now!!! <—


And you’ll get hundreds of dollars of bonuses, just for spending twenty bucks!  BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY!


After today, the bonuses go away. That rhymes, so you know I’m serious.



Click here to check out all of the bonuses you’re going to get!


Just buy the book now, then send your receipt tobonus@celebritypresspublishing.com and you’ll get all the bonuses!


Just for purchasing the book today, and helping us get off to a great start, we’ve put together all of these great bonuses for you!


Here is a link to buy the book for $19.95:


—> Click Here to Buy it Now!!! <—


And you’ll get all that great stuff  JUST for buying the book today!  BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY!



Then just send your receipt to bonus@celebritypresspublishing.com and they’ll send you access to all the bonuses!


Thanks for your support!  Enjoy the book!

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The Worst Fitness Ideas of All Time


potato 23 The Worst Fitness Ideas of All TimeNow for your reading pleasure the American Council on Exercise’s (ACE) top 5 worst fitness ideas of all time and my comments on each.

1. Dehydration A common, pre-20th century belief was that you should withhold water or you’d get too heavy or sick. Some people still try to dehydrate themselves and believe they are losing weight. I know some weight based athletes (jockeys, fighters, wrestlers) do it before a weigh-in, but you will still see people in sauna suits to this day.

They are an ineffective technique at best and very dangerous at their worst. As soon as you drink some water, all that weight is coming back. You want to lose fat, not water. Plus it is hard to look cool when it appears you are wearing a garbage bag.

2. Recreational drug use during competition- In 1869 cyclists were known to use ”speed balls” of heroin and cocaine to increase endurance. The use of caffeine, alcohol, nitroglycerin, ether, strychnine and opium also was common among athletes in the late 19th century. 1869? I would have though this happened in 1969.

3. All-potato diet- Early 20th century scientist Horace Fletcher pushed this, along with excessive mastication of food – ”chewing your way to health.” When I lived in Ireland I pretty much did this diet. Not recommended. I chewed may way through a lot of potatoes and a loss of a lot of muscle that’s about it.

4. Physics for the bowels- Applied by early 18th-century British trainers. Not touching this one. Literally.

5. Vibrating belts- Proponents claimed would shake weight off. Remember seeing these? They are trying to make a comeback. For those times when the Shake Weight is just too much of a hassle, just put on your Shake Belt. If this worked, then riding in a bumpy car would be awesome for you.

What’s the weirdest one you’ve seen or tried? You can pretend it was your friend and not you that did it.

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Arky Shea’s Journey to Buffness

photo 9 677x1024 Arky Sheas Journey to Buffness

Arky Shea on 3/17/2012


Above you see a picture of my man Arky Shea. Who is this mystery man with the made up sounding name?

A legend in the making is who he is. For now he is the host of The Sports Flood with Arky Shea from 10:00-12:00 on Saturdays on 97.7 The Zone in Huntsville, AL. He is also the on-line content manager for the popular sports morning show also on 97.7 The Zone The Cubelic and the Kid Show (weekdays 6-10am).

Arky graduated from Buckhorn High School in New Market, AL. From there he went on to become “the voice of Montevallo athletics” while, you may have guessed this part, attending the University of Montevallo. Which makes sense, considering he was majoring in Mass Communications and Journalism.

Growing up he was always one of the “huskier” kids. He knew it was a time for a change, when walking by a mirror recently and caught a glimpse of how overweight he had become. That was his “rock bottom” moment where he decided to do something about it.

The years of college style eating and inactivity had caught up to him and things finally came to a head. For anyone who has made a dramatic change in their life, there comes a time when you have to draw a line in the sand and say “No more”.

Refuse to accept the way of life you are living. Refuse to be sick, tired, and depressed all the time. Refuse to continue destroying your body by the way you live.

I went through a moment like that myself. I was 50 pounds overweight and had just had surgery on my wrist that would put me in a cast from my elbow all the way past my thumb for 6 months. Half a year in a cast is not a good prognosis. It was a crossroads for me. It was continue to get more and more overweight and out of shape or do something.

I did something and will never go back. Ever.

My favorite radio show is the aforementioned Cubelic and the Kid. If you’ve never checked it out, you are missing out. A great mix of sports and comedy, that works beautifully together. Any way, one day they had Suzanne Ramsden from Maverick Training Center (top notch martial arts facility in Huntsville) on the show. AS part of the show, Suzanne choked Arky out and the guys tweeted out his picture.

It was clear Arky needed a friend.

Don’t let me paint this picture of a sad sack, woe is me type of guy. Arky is a very sharp witted, up beat kind of guy but he looked a little rough that day. I decided to get in touch with him and see if he was interested in trying out my book The 21 Day Tight and Toned Transformation. It just so happened that Arky was at his low moment at the time and he was ready to act.

This is the first installment of Arky’s journey. We took down his measurements, took the picture from above, and now he is ready to get some results. Arky was brave enough to announce his measurements on the radio show because he wants to be held accountable.

He’s in luck, that is my specialty. So I would love for you to follow along, encourage, offer help, whatever we can to help Arky out along this journey. Let’s face it, he is at a very unhealthy weight and body fat percentage. He is young enough, that by acting now he can see huge benefits by doing something about it.

So here are Arky’s beginning numbers for the world to see. (Don’t worry Arky, no one reads my stuff)


Weight-344 pounds

Body fat-34.5%

Waist-58 inches


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