Exercise

Kick off your Sunday shoes and feel like a kid!

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Nobody, and I mean nobody, stops Kevin Bacon from dancing!

Nobody, and I mean nobody, stops Kevin Bacon from dancing!

  Man my toes are killing me! Do you get many blogs that start like that? Every Sunday I do a circuit style workout with my wife and son. Great family time and it is a quick and effective workout. We did 30 seconds on 30 seconds rest for 4 round of: -Battle ropes -Kettlebell goblet squats -Kettlebell single leg deadlift  (right leg) -Kettlebell single leg deadlift (left leg) -Pushups -Hip thrusts -Sprints   In 28 minutes you get a full workout in. But back to my toes...   Why are they sore from all of that? Because I kicked off my Sunday shoes!   When was the last time you kicked off your shoes and ran barefoot as fast as you could? It really is an amazing thing that will give you a flashback to your childhood. Plus running in bare feet feels much better on my knees and strengthens your feet and toes (the reason for the sore toes).   When my son was about years old, he looked over at me and said, "Hey daddy let's take our shoes off and go run in the grass!"   I can't turn that offer down. And neither should you.   You don't have to run fast and you don't have to run far, but I encourage you to give it a try. It will be worth it.   Just be prepared to have grocery feet afterwards.
Don't say I didn't warn you

Don't say I didn't warn you

The “Whenever You Can” Workout

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Not exactly what we are looking for

Not exactly what we are looking for

  I've recently taken on some things in my life that have really cut down on my available workout hours. I'm very lucky that I am able to drop off and pick my son up at school. Family time is not something, I'm willing to compromise on. Getting up earlier is not going to happen either, 4am come early enough.   So what am I going to do? Go back to being fat? No thank you. Although I have to make a confession. I have daydreams of letting myself completely go. Eating like Bill Murray in Groundhog Day if you have ever seen that movie. It's a pretty sweet daydream.

Groundhog Day movie image Bill Murray

  But it ain't happening. Never again is my motto.   Do you have a schedule like that? A schedule where you have 5 minutes here, 10 minutes there. That's not enough time to workout!   It isn't enough time if you are trying to run a marathon, but if you are trying to lose fat and get in shape you can make it happen.   Here a "When You Can" workout I did the other day:   1. Got home from teaching my first class: 20 seconds of work, 10 seconds of rest for 8 round. Alternating between pushups and kettlebell swings every round. Took about 4 minutes.   2. Throughout the day: Randomly run up and down the stairs. Also helps break the monotony of working. Dropping down into a plank for 30 seconds here and there.   3. Just before I went to pick up my son: 5 minutes of sprints in the yard   4. Had 10 minutes: 20 seconds on, 10 seconds rest for 8 rounds for numbers 1 and 2 below. 1. Weighted hip thrusts 2. Alternated between overhead presses and squat/upright row.   5. That night while grilling fish: 15 minutes of Goblet squats, barefoot sprints with the little man, and checking Facebook (keeping it real).   All of that adds up. Look through your day, you have little pockets of time where you can do something! This goes for anybody. Even if you workout every day, you still need to become more active overall.   Audit you day and find out where you are wasting time. Eliminate the waste and fit in some physical activity.
 

5 Weird Training Tips for 5Ks

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Don't let the pretty face fool you, she is a terror if you talk bad about her dancing

Don't let the pretty face fool you, she is a terror if you talk bad about her dancing

1. Don't be like Racquel Welch   Have you ever seen the sprinters in the Olympics? These are the fastest people on Earth and they have huge upper body muscles. Why is that? Fast arms, make fast feet.   If you run with your arms motionless and in by your side like Racquel Welch dancing on Seinfeld, you are not going as fast as you can. And if you missed the Seinfeld era, my sympathies.   Try following these cues: arms bent at 45 degrees, keep your hands loose (don't clench your fists),  let your arms swing back and forth (not across your body), and think about driving your elbows  back as opposed to pushing your hands forward. These things take a little practice, but can really help.  

Sweatpants

  2. Stop sweating in your work clothes   How awesome is it when you finish a run, get dressed for work, and you are still a sweaty mess? Wait, that is not so awesome. The first thing you need to do is a proper cool down. If you immediately stop your run/walk and go get ready, you will sweat a ton more. Try fitting in a 5 minute walk and some light stretching afterwards.   Most of us are not into cold showers, so try this simple trick. Run cold water on the inside of your wrists. Because there is a large concentration of blood vessels there, it will help cool the rest of your body.  

the-jedi-weekly

3. Jedi mind trick   One of the most important parts of running is the mental game.  It can be really overwhelming to think about going 3 miles, when the furthest you've gone is one mile. Treat it like you would eat an elephant. One bite at a time.   Tell yourself to make it one step further, get to the next light pole, then the 5th mailbox. Keep setting mini goals that propel you forward and don't let the big picture discourage you.    
The areas in red are the areas you will work with one "simple" exercise

The areas in red are the areas you will work with one "simple" exercise

4. Stay still, avoid injuries   Growing up my mom would always say "Planks don't stank." And even though my mom totally did not say that, the saying is true. When your core is weak it can lead to injuries and decreased performance.   Planks are a simple, yet effective exercise that can help make you a more efficient runner.  Here is how to perform a plank: -Lie face down on the floor, with your forearms on the floor and your elbows under your shoulders -Push off the floors only your forearms and toes are touching the floor -Don't let your hips sag down or your butt come up in the air   A good goal to start with is 30 seconds. If you can't get the full 30 seconds, just get to where you can. Look to add more time every week. When you are able to hold the plank for a minute straight, make it harder. Pick up one leg, raise on arm, lift and arm and a leg, etc...

GetRidOfSideCramps

5. Get up on the good foot and blow out the candles   You're out running, your legs feel great, breathing is on point, and then someone stabs you in the side with a knife. The dirty side stitch cramp. They are awful and can really cramp your running style. Let the hilarity sink in.   A simple way to prevent these side stitches from occurring is to breath out when your left foot hits the ground. These side stitches are basically spasms of the diaphragm that running can cause because it makes the organs attached to the diaphragm jump up and down. You put a much larger strain on the organs attached to the diaphragm when you breathe out when your right foot hits. The organs on the left side are much smaller, so there is less strain.   If you do get one, the best way to fight through them is to slow down and breathe out with pursed lips (like you are blowing out a birthday candle).   Hope these help!

Get comfortable being uncomfortable

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GetComfortableBeingUncomfortable   "Get comfortable being uncomfortable" is a phrase I have always liked. When it applies to other people :) It's always a little rougher when you are talking about yourself.  
We live in a world where every convenience can be taken care of.   Want some water when you get thirsty? It is everywhere!   Hungry? Try to drive 5 minutes without seeing a fast food place, grocery store, or convenience store that carries food.   Houses and cars are heated and cooled. My wife's car even has those sweet bun warmers in her car.   We aren't uncomfortable very often.   So when we do become uncomfortable, it freaks us out a little and makes us back away. When you are running, do you stop because your legs would not move any further or because you were very uncomfortable? Same with lunges, squats, presses, etc...   I want you to redefine your limits. Chances are, you already know where you are weak. Start there.   For me, it is the running part. I'm not a big fan of it. So that's what I will be working on the most. What is it for you? The best way to become strong is to work on your weakness.   One of my weak spots in life has always been public speaking. It wasn't a problem when I was working for other people doing one to one personal training. All I had to do was show up and train.   For any business owners out there, you know that you are your business. You have to be out in the public eye to grow your business. I will go speak in front of any group, any time anywhere now.   I'm not comfortable doing it, but I am comfortable being uncomfortable so I do it.   I still get nervous. I still feel like I am going to throw up. But I know that it won't kill me, despite my dangerously high heart rate.   This weekend I am even teaching a fitness dance class for charity. Talk about being out of your comfort zone... This one might actually kill me, but it's for charity so I'm in.   Are you comfortable in your workouts? I'm not saying they are easy workouts, but are you comfortable? Can you finish every set you do? Do you always feel like you had something left in the tank after a run? Are you going through the motions in the class you are taking?   If so, I challenge you to pick it up a little. Use heavier weights, run a little further, try that class that scares you.   You know what happens after that? You see it was not as scary as you thought. Then you will continue to conquer your goals and redefine your limits.   It will not be easy, sometimes it's not much fun, you won't be comfortable, but it will definitely make you improve.   Get comfortable being uncomfortable and the sky is the limit.
 

3 Fitness Hacks To Speed Up Your Results

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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

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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

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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

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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!

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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

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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  
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