It ends with a 100 foot Slip N’ Slide!



  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

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!


  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


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



    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



  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

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.
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.
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.
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!

Your 30 Day Transformation Plan questions answered

Thank you all for the positive feedback about my 30 Day Transformation with Isagenix post. Not going to lie, pretty nerve racking putting my before and after paleness on display for the internet. Not something I would normally do, but I really believe in this plan and wanted others to know about it.   A lot of you had questions and concerns as well, so I thought I would address a few of the most common ones.   But can't I reach my goals by eating right?   Absolutely you can! Real food is always best whether you are trying to increase performance or lose weight. If that is working for you, keep that up. If you are struggling, it might be time to explore different options.   This sounds too good to be true. What's the catch?   This is not some sort of magic pill. The basic premise is to combine eating a low glycemic index diet with healthy shakes, vitamins, and nutrients. It did not make me stronger because I sat on the couch and drank shake. It did give me more energy, more stamina, and allowed me to recover from intense workouts and be fresh for the next workout.   On the weight loss side of the coin, it is basically calorie reduction. The huge difference is, you are reducing calories but still providing your body with all the vitamins and nutrients it needs. You will be amazed at how your body will feel, how much better it performs, and how much easier fat loss if when you are properly fueling it.   I'm a little concerned about the price.   To be honest, I was as well. I chose to do the "Sign up and Save" option where you can get the products at wholesale prices as well as the chance to earn free products. Everything has a 100% money back guarantee, so I figured I would either get results or get my money back.   I also broke down how much I spend on food for a month. I learned that I am expensive to feed! Sorry mom and dad, I'm sure when I moved out you had all sorts of money you didn't know you had. I was paying more for groceries and meals than I was for a 30 day plan.   Try adding up how much you spend on food, especially if you eat out. If you've never done that, it is an eye opening experience. $10 lunches add up pretty quick.   What kind of meals do I eat on this plan?   You eat 400-600 calorie low glycemic meals. An example of a low glycemic meal within that calorie range would be: one egg, cup of steel cut oats, 1/4 cup of almonds, 2 cups of vegetables (tomatoes, onions, and peppers if you wanted to make an omelet), and an apple.   You use a guide that you select one of each of the following from: protein, starchy carb, healthy fat, vegetable, and an optional calorie source. Very balanced meals that help you stay fuller longer.   Which plan should I choose?     If you are looking to lose body fat, increase performance, and/or you have been active and can't break through a plateau, I recommend the 30 day plan with Isalean Pro.   If you are looking to lose weight, lose inches, and gain energy I recommend the 30 day cleansing and fat burning system.   Was there something I didn't answer for you? Feel free to e-mail me at info@HuntsvilleBootCamp.com    

My 30 day transformation (before and after pics)


I mentioned in Wednesdays post that I had just completed a 30 day program and had been blown away by the results. Today I want to share with you what I experienced, as well as the results my dad has seen so far.

As embarrassing as it may be, here are my before and after pictures.


I need to apologize for three things right off the bat with these pictures.
1. They are selfies
2. I'm a terrible picture taker
3. My serious farmer tan (ever seen a really tan red headed guy? If so, he's a fraud!)
I had heard about this 30 day plan from Isagenix years ago, but didn't pay it much attention. I figured that because 90% of my meals were made from lean proteins, vegetables, fruits, and nuts with plenty of water throughout the day I was good to go. I was also taking krill oil  in the morning and protein shakes for after my workouts.
I was doing pretty well. Eating good, exercising 6 days a week, and feeling petty darn good.
Something was missing.
I'm like anybody else and I have that area of my body I'm not happy with. The age old question kept arising.
"Is it too much for a pale guy to have six pack abs?"
FYI-There are about as many pale guys with 6 packs as there are tan red heads.
Before getting started with the plan I set a few goals I wanted to reach. Lose body fat, not lose a bunch of weight lose inches off my waist, and get stronger in the deadlift as well as the floor press. I was able to accomplish all those goals.
Body fat- 13.5%-9% (measured by calipers)
Waist- 36 to 34
Deadlift- 375-405lbs
Floor press (like a bench press)-295-305lbs
Bonus- Mile time went from 6:32 to 5:56 without specifically training for it.
I was so thrilled with the results I got my dad a 30 plan for Father's Day. His plan is geared more towards weight loss, while mine was for fat loss and performance. My dad has not been able to exercise like he would like to due to recent knee replacement and back surgery, so he was needing to shed some weight for many reasons.
After 2 weeks, he is now down 25 pounds and counting. But more importantly, his blood sugar has dropped 73 points. I'm really proud of him and so glad he is on his way to getting his health back.
If you are looking to drop body fat and increase your performance, I highly recommend the 30 day plan with Isalean Pro I use. It's the best results I have ever seen in 30 days. 
If you would like to make that scale go down and stay down, try the 30 day cleansing and fat burning system that my dad has been on.
If you are doing all the right things but not getting there, give this a try. This could be the way you finally get the results you deserve.

My top secret mission to Nicaragua

  I just got back from a mission trip to Nicaragua. We went there to build a house, but I had a special, secret mission I was on. http://youtu.be/uaelAsG7FIw
Those kids were awesome :)There is nothing quite like the feeling you get from helping others. I really appreciate you reading my blog. By supporting me, you help provide the resources and opportunity to reach others.
Thank you!


Who’s your workout monkey buddy?

Workout Monkey Buddy

I went to the Chik-Fil-A Leadercast several weeks ago and got a lot of interesting insights into leadership. One of the most interesting things I learned though, had to do with monkeys.

Dr. Henry Cloud, a clinical psychologist and author of the best selling book Boundaries, talked about a study done on monkeys. This must have been a pre-PETA era study because I'm not sure it would fly today.

A monkey was put in a cage and subjected to loud noises and flashing lights. As you can guess, the monkey completely freaked out. The scientists measured the monkey's stress hormone (cortisol) and the levels were off the charts. The scientists then added the monkey's friend in there with him and did the exact same thing with the loud noises flashing lights.

This time the monkey's cortisol level was HALF of what is was when he was by himself. The only thing that changed was adding in his friend.

I wanted to tell you that story, to ask you this question. Who is your workout monkey buddy? Are you doing it all by yourself? Maybe that is why you dread exercise and don't find yourself getting results.

Exercising with a friend will:

-increase your results (people who exercise with friends lose an average of 10 pounds more than those who workout alone)

-improve your mood while working out and you might actually look forward to your workouts

-makes tough workouts seem easier so you will increase your intensity

-makes you accountable to someone so you will show up more often

-you will become closer to your friend (going through something challenging together creates a strong bond)

In a nutshell you will get better results, enjoy your workouts more, work out harder, more often, AND become better friends with that person. Pretty awesome right? So your mission is to find your workout monkey buddy!

If you need a workout monkey buddy, we have a bunch of awesome ones to choose from at boot camp. Come meet them some time.

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