Fighting breast cancer, one burpee at a time

If any of you watched the video I posted about my core values or have ever heard me talk about our boot camps, I talk about how we are more than just an exercise class. This is my opportunity to back that up.
With over 200,000 women being diagnosed with breast cancer per year, chances are breast cancer has already touched your life in some way. For anyone who joins our boot camps that start on May 28th, we will be donating $50 to the Liz Hurley Breast Cancer Fund at Huntsville Hospital Foundation.
This offer is good for the Huntsville, as well as the Madison location. Any help you can provide in getting the word out would be most appreciated. This is a cause that is very important to me, so I am really excited to get an opportunity to help.

Winners and Mud Run Training

Here are the winners from the Mother's Day contest:   Food from Taziki's: -Joanne Snead -Mary Ottman -Tina Sheppard   Massage from Danielle Knight LMT: -Renee Harris   MIMI Medical Software: - Lisa Bermes   Fix Fat Forever Weight Loss System: -Kelli Scearce   And the winner of the Grand Prize of a month of boot camp is: -Royce Archer! Amazing story about an amazing woman.   Congratulations to all of the winners! And thank you so much to everyone who shared, they were all very inspiring stories. Hope your moms know how you feel about them.  It was really tough deciding on a winner. I had to wimp out and ask for someone else to choose for me :)  

Adventure Race Training   Have you ever done an Adventure Race? Like a Warrior Dash or Spartan Challenge. If you have, you know how much fun they and how satisfying they are to finish. If you've never done one, then you should!   If you are looking to do your first adventure race or 10th, I wrote an article to help you get ready.   Tips to get you ready for Adventure Races  

The Importance of Exercising While You are Away


This is a guest post from Mike Manning from Manning's Musings on exercising while traveling   It is no secret that traveling can cause a lot of stress for an individual. Therefore, even when you are on the road, it is extremely important that you keep a fitness routine. Since you will have this added stress during this time, exercise will allow you to alleviate some of it. Furthermore, if you have been used to exercising each day, missing out on your routine for a few days will cause you to have a much harder time to develop the routine again. Luckily, there have been a plethora of advancements in lodging and traveling that will allow you to keep your exercise routine even when you are on the road. Incorporating Fitness   One of the most important things to do is to incorporate fitness into your routine when you are traveling. There are many ways to do this. If most of your business meetings are in the morning, then it will be easier for you to exercise at night. If it is possible, you can get in some exercise by walking to your meeting instead of taking a taxi to it. By following these types of tips, you will be able to incorporate fitness into your travel and keep your fitness routine at the same time. Researching Hotel   Researching the hotel in which you plan to stay in is also very important. Since some hotels offer great exercise equipment, you will know that you will be able to exercise prior to arriving to your destination. On a recent trip to San Francisco I was able to book a hotel room with a great fitness center. This travel reviews site was able to give me a list of San Francisco hotels and I was able to book the best hotel for my personality. Depending on the hotel, you may have access to running trails, exercise equipment, and exercise classes. Therefore, you should try to make lodging reservations at hotels that present the best opportunity for you to stay fit. Waiting at the Airport   Luckily, you can even find time to exercise in many airports. Airports are places that travelers will spend a majority of their time; therefore, some airports have begun to offer exercise facilities for people to use as they wait to board their next flight. For example, zen and yoga rooms are offered at the San Francisco International Airport, and walking paths are offered at the Minneapolis-St. Paul International Airport. Traveling can be done for leisure or business, but regardless of the reason that you are traveling, be sure that you do not forget to exercise during your trip. You can check out Mike's other posts by going to his blog 

Your stilettos are trying to kill you

I would just like to first state that I understand the importance of fashion. Anybody that has seen my gold pants knows that. But sometimes fashion can be costly. A study in the Journal of Experimental Biology found that women who wore high heels 5 days a week for 2 years had much shorter calf muscles and Achilles tendons than women who did not wear the high heels.   Why do you care? If you're a guy who doesn't wear stilettos you probably don't. But for those that do (men and women) it means when you shorten those muscles you can't move your feet up and down like a normal person. This leads to more low back and knee injuries.   Most injuries are not caused by a weakness in the muscle that gets injured, they are caused by a weakness in another muscle. Ever had a "bad" knee or ankle? Did you end up eventually hurting the other one as well from overcompensating for the injury? It is very common.   This was about high heels, but I mainly want you to just think about tuning into your body. Listen to the body when it gives you warning signs that you are doing something wrong. When you are exercising, be in tune with proper form and proper joint support at all times. Don't get a pair of athletic shoes just based on how they look. Get some based on the activities you will be performing in them. And most important of all, use your stilettos sparingly.

Tax Day Workout

  Happy Buy An Accountant A Massage Day! Anybody else feeling the pinch from paying taxes? I thought it was rough before, but paying taxes from a small business owners perspective is rough!   If you are in a similar boat and looking to work off some stress, here is a circuit you can do. Just click the link to access the PDF. There will be pictures, descriptions, and videos of each exercise and exactly how to do the circuit.   Tax Day Workout

27 Things You Don’t Know About Me


In the fitness industry a lot of fitness professionals like to act like they never eat cake, enjoy a beer, or skip a workout. I enjoy doing all of those things! And sometimes I will skip a workout to have a beer with cake.

I am far from perfect, just like everybody else. It is a struggle to eat right and there are even times when I don't feel like exercising.

In the spirit of that theme I present to you 27 Things You Don't Know About Me. Some good, some bad, all played a part in making me who I am today.

1. I split a 40 ounce beer with a nun in Nicaragua.

2. I got a C in the first nutrition class I took. Very odd considering I had eaten a Pop Tart with jelly on it right before I took the final. Proof that anyone can come  long way if they just stick to something.

3. I've split 3 pairs of pants in my life. Two in the seat of the pants and one in the thigh (see below).

4. I have the calves of a 3rd grader and my thighs are the size of a third graders waist. Frog legs is what I call them. My thighs are one of the many reasons you will never see me in skinny jeans.


5. I lived in a trailer park for 3 years when I was in college.

6. I lived in Dublin, Ireland and worked in a pub while I was there. To this day I am good at doing an exercise called cleans because I got really good at learning how to stack full kegs 3 high. Not an easy task.

7. I still feel like I am going to throw up before I do any kind of public speaking, TV appearance, etc... I even get a little nervous when I teach my boot camp classes. It has taken a huge amount of effort to become the center of attention, but I will do whatever it takes to be successful.

8. My right arm (I'm right handed) from above my elbow to the tip of my thumb was in a cast for 6 months. This was when I was overweight and was a turning point in my life when I decided to start losing weight and getting healthy. Dropped a lot of extra baggage and decided I would spend the rest of my life helping others do the same.

9. My absolute lowest moment ever was waking up in a jail cell. Not recommended, but a major turning point in my life.

10. I ate 26 pieces of pizza in a pizza eating contest. Also not recommended.

11. At one time I thought I wanted to fight mixed martial arts. There is a big difference between people who fight in bars and people who know what they are doing. That is not the sport to be bad at, 6 month of training was enough for me. Only slightly influenced by the black eye I got right before my wedding.

12. In high school, I fouled out of a basketball game in just over 2 minutes. Pretty sure it is a record. Sadly it was probably the longest I played all year.


Soak it in ladies. Hair parted in the middle=hotness

13. One of my college roommates is in the CIA, while the other is a veterinarian on the island of Grenada and an expert in dog neurosurgery. There was no evidence I witnessed that these two positions would ever be reached.

14. I have a blue belt in Combat Jujitsu as well as a blue belt in Combat Judo.

15. One of my proudest accomplishments was training Wounded Warriors to get back their health as well as their lives. Amazing resiliency and more evidence of the power of a positive attitude.


16. I originally went to college to be a physical therapist. Turns out there is a lot of chemistry and math in there that did not agree with my brain. Majored in Health Promotion/Exercise Physiology with a Minor in Business instead.

17. One of the most embarrassing things that happened to me in college was when my 2 roommates and I were all gathered around the TV eating Ramen noodles and watching Blossom when a maintenance guy walked in and busted us. That along should have kept my roommate out of the CIA.


18. I have busted my chin pretty seriously, twice in my life. Both self inflicted. One was when I tried to do The Worm at a club in Ireland and hit my chin on the ground. The second was when I was trying to adjust a hand truck when I broke it loose and hit myself in the chin. Had health insurance this time, got stitches.

Slide accident for the little man, hand truck for me


19. I still have scars on my feet from getting really sunburned when I was in high school. Sunscreen kids, it is important.

20. I spelled the word business "buisness" until I was 18 years old. Darn you public schools! For the young people out there, make fun all you want. Paper and pencil do not come with spellcheck.

21. I tried to join the Army Reserves a few years ago. Aced the tests they gave me, had a slot reserved in Birmingham, they kept losing my paperwork. Took it as a sign I needed to go a different direction.

22. My vision is terrible. Literally every time I go to a new eye doctor, they have to bring in most of the staff to gaze at my blindness. Look at the freak! I'm near sighted, far sighted, and I have a stigmatism. The lenses for my glasses were made from the same stuff the Hubble telescope was made of. (that part might not be true)

23. My fourth toe on my left foot is longer than the third toe on my left foot. It's like they were put in the wrong toe slot. I refer to them as my mutant toes.

24. My right wrist does not hardly bend. When I do pushups it is basically like I am doing pushups on my finger tips on that side. That is what happens when your wrist is broken and you do not get it fixed. You will end up having surgery, they will take a bone out of your hip to fix it, it will still not work right, and you will end up in a cast for 6 months (see above).

25. I found out my wrist was broken when repeatedly mashing dough to make pizza crusts hurt way worse than it should have. Two years of football with a broken wrist? No worries. Two weeks at Mr. Gatti's pizza? Couldn't handle it.

26. I smoked a pack of menthols one night. Had never smoked before that and have never smoked since.

27. The only thing that freaks me out is something getting in my ears. I had a lot of medical issues with my ears growing up so I guess it stems from that. Those stories of bugs getting in people's ears and laying eggs? Can't handle them.

  I think that is enough for now. Hope it gives you a little insight into who I am and why I do what I do.

Quick Workouts For Spring Break


Fast workouts=more time for napping

For many people, it is Spring Break time! Great family time, but with the kids around full time you can't always get your workouts in.   I put together a couple of short, intense workouts that you can do anywhere to help solve that problem. You can even get the kids involved in the workout!   15 Minute Gut Buster   Cardio Circuit   As an alternative, we are doing a kid friendly camp from 830-930am on Monday, Wednesday, and Friday in Huntsville. If you join, your kids get to come for free.   We have a few slots left if you would like to join us. Get registered ----> HERE   Have fun and be safe!

The problem most moms have, but never talk about

  In my fitness business I train a lot of moms. Including my own mom. It is one of the things I really love about what I do. Moms continue to amaze me with what that they are able to accomplish. I mean think where we would be without the patented "mom licking her thumb to get something off your face" move? We would be living like savages.     Giving birth is not a pretty scene, let's just put that out there. The beauty of childbirth is a myth along the lines of Bigfoot. It is a miracle for sure, but an ugly miracle. There are also many changes that occur with childbirth, but there is one that continually crops up pertaining to exercise.   The peeing problem.   Yep, I'm going there. Because it is a real thing! Hardly a day goes by when I don't see a jumping jack turn into a flapping of the arms with no jump. I don't even ask any more, I know. There is about to be trouble up in here if she keeps jumping.   So my purpose is to offer a fix for this problem in the form of a little something called Kegels. What are Kegels? They are exercises for the muscles of your pelvic floor that get their name from a doctor named Arnold Kegel. I’m working on getting an exercise named after me one day. Hopefully a totally different muscle group will be involved.   The purpose of Kegels is to strengthen the muscles in the pelvic floor. Just like any other muscle if you exercise it, the muscle will improve. On the flip side though, if that muscle is not exercised or gets damaged it will not function like it used to.   Why so you need to do Kegels?   Besides, the main reason I mentioned earlier, there are several reason why you should do kegels. Lately I have talked to several people who have older parents suffering from incontinence. It has been a horrible experience for both the parent as well as the child, as you can imagine.   It is not just age that can cause incontinence; the pelvic floor can be adversely affected by giving birth, a sedentary lifestyle, and being overweight. Along with incontinence (of the bladder and bowels if you really want to know), weak pelvic floor muscles can cause prolapse of pelvic organs and decreased sexual enjoyment.   How do you perform Kegels?   Like all heartwarming stories, this one starts in the restroom. Next time you are urinating, contract the muscles that stop the flow of urine. These are the muscles you are looking to work. Chances are you have done Kegels before and didn’t even know it.   Have you ever been peeing, heard a suspicious noise, and cut the stream off? If so, then you have gotten your Kegel on! That looks much worse in writing than I imagined, but I’m still going with it.   Once you figure out the correct muscles to contract, don’t do it any more while urinating. You can actually weaken these muscles by continuing to contract the pelvic floor muscles while urinating.   Start off by contracting these muscles for 10 seconds at a time, then build up as your muscles get stronger. You can do these every day and at just about any time of the day. You might get a funny look on your face, but who cares?   This is a simple, but effective technique that can really improve your quality of life. If you know of anyone this article can help, why not pass it on to them? Anyone can do them and they can help everybody.  

The 12th Challenge-How fast can you do this workout?


Last week our challenge was to cut down on the amount of times you eat out. With a little planning and extra effort, you can save yourself a lot of money and weight gain by cooking your own meals.

This week we will be doing something a little more "fun". As part of our boot camps we do what we call personal challenges. They are different every time, but the main idea is to prove to every participant just how far they have come in 4 weeks.

I would highly recommend doing challenge workouts for yourself. A funny thing happens when you flip your mindset around into focusing on your fitness and just weight loss or inches lost. You will look at yourself one day and realize that by focusing on your fitness, you also lost inches and pounds along with it.

This challenge will be piggy backing on the Pick it up a notch! challenge from a few weeks ago. A challenge workout you can

Time yourself doing this workout and then re-test yourself a few weeks later.

You can modify each exercise as needed (example-pushups on your knees), just make sure to do the same the next time you test it. Want to know how fast I can do it? Tell me your time and I will tell you mine :)

Easy Crock Pot Recipe and the Harlem Shake

Easy Crock Pot Chicken This is probably the easiest recipe you will ever come across. Next time you are in a rush, try this one right before bed.   Throw one bag of frozen chicken breasts in the Crock Pot, season it with salt and pepper (or however you roll), cook on low overnight. By the time you wake up it will be ready. No need to thaw the chicken either, it will thaw as it cooks and provide enough moisture to keep the chicken from drying out.   The Harlem Shake is harder than I thought  
The Harlem Shake is harder than I thought
The Harlem Shake is harder than I thought
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