Exercise

3 Fitness Hacks To Speed Up Your Results

0

funny-bed-sheets-folding-mess

I'm a big fan of those life hacks you will see on the Interwebs from time to time. This one is things to simplify your life, like using a straw to remove the stem from a strawberry.   Which works really well if you've never tried it, by the way. Push the straw through the bottom of the strawberry and it pops the stem right off at the top.   Just don't believe the hype on the folding a fitted sheet one. That is impossible and can only be done by people born on a Leap Year during a full moon.   I wanted to offer 3 Fitness Hacks that are fairly simple, but can speed your results up.   Problem 1- You're not a "regular" person   Constipation can not only cause you to hold onto excess weight, but can also lead to painful health problems.   Solution- Go against the usual advice   This may sound counter-intuitive to traditional advice, but research has backed it up. If you are suffering from constipation, try reducing the amount of fiber you take in. Also, make sure you drink a large glass of water right when you wake up in the morning.  

 baby-squat

Problem 2- Your heels come off the ground when you squat   When your heels come off the ground when you squat, it begins to put pressure on your joints and tendons. This added pressure not only takes the focus away from the muscles you are trying to work, it makes you more susceptible to back strains, knee pain, and even plantar faciitis.   Solution- Ankle circles   A lot of times tight ankles are the cause of the heels coming off the ground while squatting. High heel shoe wearers are especially at risk. Try doing ankle circles every day.   Put your toes on the ground, heels are up in the air. Then start circling your foot around, almost like you are putting out a cigarette. And if you are smoking, go ahead and put that thing out. Do 10 circles in each direction, on each foot. images Problem 3- Your knees cave in when you squat   Just like your heels coming up, the knees caving in places strain where you don't want it and prevents improvements.   Solution- Shove your knees out   This is more of an awareness thing. Think about 4 steps when you are squatting. 1. Sit back, instead of down (push your hips back) 2. Shove your knees out and keep them out on the way down, as well as the way up 3. Keep your chest up 4. Push through your heels as you stand up   If your knees continue to cave in towards each other, try wrapping a mini-band around your knees as you squat. I use this one from Perform Better. Helps give you a better feel for how you should be pushing out with your knees.   Hope you found these helpful!  

Joe Martin Minute, Episode 6, Quick Kettlebell Circuit

1
KettlebellCircuit This is a great circuit if you are looking for an awesome way to finish off a workout or maybe get in a quick burst of exercise. Set a timer to go off every 30 seconds (I use the free GymBoss app on my phone), switch exercises every 30 beep with no rest breaks, and give an all out effort on each exercise. If you don't have a kettle bell, you can use a dumbbell, a milk jug, anything that has weight! Deadlift- keep knees slightly bent, push your hips back, keep your back flat, lower kettlebell towards the floor, drive through your heels, stand up tall, and squeeze your gluteus. Don't round your back and don't lean back at the top of the movement. Swings- knees slightly bent, push your hips back, wrists come in contact with your thighs, bottom of the kettle bell is facing behind you, forcefully push your hips forward, and let the momentum from the swing power the kettlebell up. Either swing the kettlebell up over your head or to shoulder level. Don't squat (think of it as a hip hinge), don't lean way back at the top of the movement (think about standing up tall and squeezing your glutes), and don't drop your head down between your knees. Goblet squats- grab the kettlebell by the horns (the handle) with your thumbs inside the handle. Squat down, keeping the kettlebell in close to your chest until you get your elbows inside your knees. Stand up by driving through your heels, keeping your chest up, and standing up tall. Single leg deadlift (both sides)- Stand on your right foot, grab the kettle bell with your right hand, your left leg will go up in the air behind you as you push your hips back. Keep your right arm straight as you lower the kettlebell towards the ground. Push through your heel and stand up tall. Make it harder by putting the kettlebell in your left hand. Make it easier by using a wall or any sturdy object to help your balance. Repeat on the other leg.

Get results or get paid, my guarantee to you

0
TransformationContest   Summer time is the time of year when there is a lot of travel, schedules are all messed up, workouts are tough to maintain,  and healthy eating routines go by the wayside.   But now, the kids are back in school!  It's ok to smile, they're out there learning and stuff.   It's time to refocus on your goals and regain control of your fitness. So I am offering three things to help motivate you.   1. $50 off to anyone who joins our boot camp that starts September 9th and does a 30 Day Cleanse and Fat Burning System. Combining an effective exercise program with a cutting edge nutrition system will guarantee your results.   Register for class---->HERE   2. Speaking of guarantees, here is mine to you. If you try boot camp and you are not happy with your results, that is unacceptable. I will not only give you your money back, I will pay you the amount you invested in boot camp. Either get results or get paid. You do not have to participate in the 30 day plan to get this guarantee.   And since the 30 Day Cleanse and Fat Burning System also comes with a 30 day money back guarantee, you have zero risk.   3. We are also trying something new this month. A transformation contest! Each person that wants to participate will put in $20 for the opportunity to win 3 prizes: -all the money -a free month of boot camp -a makeover from Felecia McInnish Huntsville's Makeover Mavenwhich will include a Consultation, Haircut & Style, and Makeup. The top three finishers will all get one of those prizes. They will get to choose in the order they finish. The winners will be chosen based on weight lost, body fat percentage lost, inches lost, and exercise improvement.   This is going to be an incredible month of changes, come join in the fun!

4 things Nick Saban wants you to do to get in shape

0
 
Love him or hate him, the man knows what he is doing

Love him or hate him, the man knows what he is doing

  Football season is almost here! Half the women I know are rejoicing, the other half are doing whatever the opposite of rejoicing is.  
Had to balance things out. If you're not from Alabama, you wouldn't understand.

Had to balance things out. If you're not from Alabama, you wouldn't understand.

I am a proud Auburn graduate, but I have to admit I like the way Nick Saban approaches getting the job done. Here is a great quote about why his programs are so successful:   "Well, the process is really what you have to do day in and day out to be successful," he said. "We try to define the standard that we want everybody to sort of work toward, adhere to, and do it on a consistent basis.   And the things that I talked about before, being responsible for your own self-determination, having a positive attitude, having great work ethic, having discipline to be able to execute on a consistent basis, whatever it is you're trying to do, those are the things that we try to focus on, and we don't try to focus as much on the outcomes as we do on being all that you can be."   You can apply all of those things to your own exercise program. Getting results is a combination of all the things you do to make a difference.   1. Being responsible for your own self-determination   You have to set goals that mean something to YOU. Not your doctor, not your family, not your friends. You are the one that is going to have to do the work, so focus on what works for you.   2. Having a positive attitude   Every morning you wake up, you have a choice. You choose what attitude you are going to have that day, just like you do the clothes you wear. Wake up and put on that positive attitude shirt and watch your days get better.   3. Having great work ethic/discipline   It is not easy to stay healthy. It is not easy to go into every day fighting that fat loss battle. Staying in great shape is a constant grind that is too much for a lot of people. You've done hard things before, why not apply that hard work to the most important thing you have? Yourself.   4. Focus on being all that you can be   Focus on getting healthy first. Doing the things it takes to get results: eating right, exercising, getting enough sleep, healthy stress relief. Concentrate on doing those things first, not weight loss or how you look.   When you change that mindset over and pour your energy into the things it takes to get results, rather than wasting time looking in the mirror at your problem areas, it makes it much easier to get rid of those problem areas! You will get there, keep doing the right things.  

It ends with a 100 foot Slip N’ Slide!

0

DrenchedHuntsville5K

  Wanted to give you a heads up about the Drenched 5K this weekend. AL.com had a great article about it yesterday if you would like to read it.   Drenched Huntsville Article   A few highlights from the article if you don't have time to read it right now:   -The race ends with a 100 foot Slip 'N Slide   -Awesome quote from the race organizer "This isn't a competitive run or a race by any means. Come out to be a kid again and not take yourself too seriously."   -The race benefits United Cerebral Palsy (UCP) of Huntsville & Tennessee Valley, Inc.   -The price goes up tomorrow (August 22) but you can use coupon code DRENCHKIDS to get $10 off. Join a team to get another $5 off. (We have a team Adventure Boot Camp if you are looking for one)   -Packet pick-up is a pool party at the Huntsville Marriot 1 - 7 p.m. Aug. 23 at the Huntsville Marriott, and the run's finish line features a water balloon fight.   -You can register for the race HERE   Also, you get a free boot camp class from Huntsville Adventure Boot Camp! They asked us to do a boot camp class from 8-845am the day of the race to get people "extra sweaty". We feel ready for that task, so I hope you can join us!  

Glutes, Guts, and Guns

4
We all want 'em.  You know it and I know it.
  If a genie popped out of a bottle right now and granted you three physique improvement wishes you would probably say something like:   1.     Flat stomach or six-pack abs JanetJacksonAbs 2.     Tight and toned arms JenniferAnnistonArms 3.     A GREAT butt!

JLoBooty

  Yup!  I've been personal training for over 13 years now, and those three body parts tend to be on the top of the list for most desired improvement.  Right in there would be legs, but that doesn't go with the my G theme I'm going for!   But, fortunately, part of creating a great backside is leg training so it all works out.   I'm still working on the name, but I'm thinking something along the lines of Glutes, Guts, and Guns!   I don't know.  We can work on the name later, but in the meantime I'm looking for 20 people to test drive these workouts for 8 weeks (from Saturday, September 7 to Saturday, October 26). It will be Saturdays at 8am in Big Spring Park in downtown Huntsville. Great way to get up and good moving on Saturday morning during football season. If you want to tighten up your abs, sculpt a great set of arms, and/or build a beautiful butt then don't hesitate to join us!   CLICK HERE TO GET YOUR SPOT  

7 Habits of Highly Buff Women

0

7 Habits of Highly Buff Women

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 the gym.   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. Nutrition is even more crucial for females because they don’t carry as much calorie burning lean muscle mass. 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 variety is vital. The body can adapt really quick, so change your program at least once every six weeks. 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 a little hard work!

Your 4 Step Weekend Survival Plan

2

HomerIzLazyAzz_couch_potato

    It happens to the best of us. You get out of your routine, you just want to relax, and next thing you know you've been on the couch for 6 hours and you are covered in powdered sugar.   The weekend.   It is where fitness and nutrition plans go to die. Here are 4 steps to help you survive the weekend traps.   1. Get 30 minutes of fun, physical activity in on Saturday and Sunday. Just get out and move for 30 straight minutes, preferably outdoors. Fresh air and sunshine do a body more good than you think. It can be a walk, a bike ride, chasing your kids (sometimes not classified as fun), etc... If it rains, I will even count playing Wii games. Make it fun!   You should be as active as possible, as often as possible to stay healthy. You can't just count on your workouts to reach your goals, you have to lead an overall healthier life. If you exercise for 5 hours a week, sleep for 8 hours a night, that still leaves 107 hours for you to make or break your fitness program.   Find some healthy ways to fill in those gaps. Stand up more at work, park farther away, use the stairs. Little things become big things when you do them consistently.   2. Make better, bad choices. Choose the cheeseburger, small fries, and small drink (670 calories) over the Big Mac with Super Sized Drink and Fries (1350 calories). Drink 3, 55 calorie beers over the 6 margaritas. Choose the guy who is unemployed and missing some important teeth over the guy on Death Row.   3. Try to get it right 80% of the time. If you can do that on the weekend you will be ahead of the game. Don't beat yourself up when you don't get every meal perfectly balanced with vitamins and nutrients. Pizzas happen, alcohol happens (a lot), just don't make it happen all the time. Everything in moderation. Except burpees, fill up on those.   4. Eliminate the negative self talk. Why would you ever talk bad about yourself? That's other people's jobs! Never talk bad about yourself, it doesn't do you or anybody else any good. Thoughts become reality, so pick the good ones.  

Huntsville Adventure Boot Camp Field Day

0

HuntsvilleAdventureBootCampFieldDay

  If you want to experience a day of fun and fitness, we would love for you to come to the Huntsville Adventure Boot Camp Field Day. Remember how awesome Field Day was when you were in school? That's why we are bringing it back.   Here are the specifics:   What- Adventure Boot Camp Field Day will have all sorts of fun, physical activities. Such as tug-of-war, hula hoop contest, frisbee toss, 100 yard dash, free throw contest, and much more!   When- Saturday August 17th from 9-11am   Where- Weatherly Elementary School at 1307 Cannstatt in south Huntsville   Who- for women, men, children of all ages and fitness levels.   Cost- absolutely free, but please RSVP on the Facebook Event page to help us prepare for how many will be there. Plus we will be providing more details on that page as a way to keep you informed.   Please e-mail info@HuntsvilleBootCamp.com for more information.

Getting bored with 5ks? These races are picking it up a notch

0
I am a big believer in having a future event to motivate myself when I'm training. It always helps me to know that if I don't get ready, I am in for a rough time. In that spirit, I wanted to pass on a few unique races in the Huntsville area that might interest you.
DrenchedHuntsville5K
August 24, 2013
Huntsville, AL
You don't have a ton of time to train, but since we are the official boot camp of this race I wanted to pass it on. We will be doing a free boot camp right before the race to "get people extra sweaty". That's what they asked for.
The race does sound pretty awesome. Past races have included along the course: misting tunnels, sprinkler zones, foam and bubbles, spectator "sniper zones" and fire hose zones manned by real firefighters. Then there is a party afterwards with a massive water balloon fight.
If you are looking to join a team we would love to have you on ours. When you go to register, select that you would like to be on a team, and look for Adventure Boot Camp.
NeonVibeHuntsville5K
October 5, 2013
Huntsville, AL
This is a rare night time race, so that is unique on its own. As part of your race packet, you are given "glow supplies" you are encouraged to wear during the race. There will be music playing, UV light glow zones along the way, and it is my professional prediction that there will be several crazy people acting a fool along the way. If you're into people watching, might be a good race for you. This race also has an after party, that they claim is the best part of the race.
RacintheStation
September 28, 2013
Redstone Arsenal
This race is at the Marshall Space Flight Center and the idea is to "race" the International Space Station. It takes the ISS 91 minutes and 12 seconds to orbit the Earth, so you have that amount of time to run 1.95 miles, bike 14.3 miles, and run another 1.95 miles. You do not have to have Arsenal privileges to participate.
Gruntand GrindGuntersville
Guntersville, AL
October 9, 2013
This race involves trail running (anywhere from 2-5 miles), mountain biking (3-10 miles), and canoeing (1-3 miles) as the bulk of the race. But it also involves orienteering, climbing, and mystery challenges along the way.
If I left any unique races in the area out, let me know!
Go to Top