Challenge #6- Your four letter word

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This week your challenge involves most people's most offensive four letter word. Work.

 

Studies have shown that only 19% of people are satisfied with your jobs. So chances are that you fit into the group that is not happy with their job.

 

Think about where you spend the majority of your time. It has been estimated that you will spend 91,250 hours (40 hours per week starting at age 21, retiring at 65) at work!

 

If you aren't happy or at the very least mildly satisfied at work, it would not be a big shock to learn you are an unhappy person.

 

Here's your challenge this week:

 

Think of three things you like about your job.

 

By the way, if you are a stay at home mom you better believe that counts as a job.

It can be as small as this guy I worked with one time who was a combat veteran and he would say, "Well, this isn't the greatest job in the world, but at least people are not shooting at me at work."

 

Or it can be as big as "I feel like I am making a difference every day I go to work".

If you can't find 3 things about your job that you like, I would suggest finding another one.

 

How much is being miserable worth to you?

 

I understand paying bills and making ends meet, but in the end your job stress will eventually cost you much more in terms of health, relationships, happiness, etc...

 

The question will always be, is it worth it? For some people it might be. For me, I would rather be the healthy, happy guy living in the trailer park than the unhealthy sourpuss living in a gated community. And I've actually been a healthy, happy guy living in a trailer park and it was awesome.

 

If you aren't one of those people, then you need to find an outlet for your job stress or find a new job.

Lady Gaga’s belly

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This is what people are going nuts over? Crazy talk.

Chances are you saw Lady Gaga’s halftime show at the Super Bowl. It was the second most viewed half time show ever with 117.5 million viewers. Katy Perry’s performance has the most views of all time (120.7 million) if you are curious.

It was an amazing performance! Although I did get a little embarrassed when I looked down and I had the same outfit on that Gaga did. Faux pas for sure.

Through all that I kept hearing a similar comment from social media and other “news” outlets. “Yeah it was a nice performance, but what’s up with her jelly roll?”

I thought I was crazy because I hadn’t noticed. I was too busy being blown away with her cardiovascular fitness! She did not breathe hard one bit or even stammer despite being all over the place and jumping off of high places.

First off, this didn’t hurt Lady Gaga one bit. She sold 150,000 albums and singles on Super Bowl Sunday. Can’t imagine what that number is now.

But onto a bigger point. You never know what that person you are criticizing has been through.

That lady you admire in the gym that seems to have the perfect body, the guy who likes to flex in front of the mirror, or Lady Gaga. Exercise is a coping mechanism for a lot of other problems people face. Lady Gaga has been vocal about her struggles with eating disorders and body image issues.

I’m no Lady Gaga fan, despite all these Gaga facts I’m throwing out here. I am a fan of people who are bold and focus on their strengths, despite what others think.

Focus on getting stronger, not skinnier. Focus on getting healthier rather than getting into that old pair of pants from college. Focus on changing your lifestyle, rather than getting ready for that event you have coming up.

When you change your focus something weird will happen. You will still fit into smaller clothes and you will still look better but hurtful comments will not derail you as easily.

You do you, baby you were born this way.

PS- I realize this has cost me my man card, but I don’t care. I’m too busy trying to get my cardio to Gaga level.

Challenge #5- Don’t be a victim

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Your challenge this week is to do one thing to eliminate one major source of stress in your life.

 

What's the thing in your life that causes you the most negative thoughts in your life? When you read stress, what immediately popped into your head? That's what you need to attack.

 

Whatever it is, just do ONE thing this week that starts to work on the stress source. You will feel so much better just by doing one thing!

 

I am a true believer in the AAA principle.

Action Alleviates Anxiety

No matter how big the situation is, pick out something to do. In debt and can't see your way out? Start a budget. Does it immediately solve your problem? No, but it's a start.

 

Are you so out of weight and have so much weight to lose you feel paralyzed? Start keeping a food journal, do 10 minutes of exercise, or eat one healthy meal. You didn't put all of that weight on overnight and it's not going to come off overnight. Start the process now.

 

Do you find yourself stressed out by the political climate in America right now? Do something positive in your community. Does it fix the entire country? No, but it sure beats worrying and feeling helpless all the time.

When all you are doing is worrying about a problem it becomes a much bigger problem. You become more negative and the stress continues to build. When you start to do something about the issue, you can begin to see the light at the end of the tunnel.

Take action and you become an active participant in getting the stress resolved, rather than just being a victim. These may seem like small, worthless steps but they will help I promise.

Do one thing this week to help with your biggest source of stress.

The JMF Super Bowl 51 Workout

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Super Bowl Sunday is this weekend and I can't wait! I grew up a Falcons fan, I have a lot of respect for what the Patriots have been able to do, and I am pumped about the real stars of the show on Sunday. The food and the commercials.

I know what you're thinking:

"Joe, I enjoy watching the Super Bowl like a normal person, but is there any way I could look like a crazy person while still watching the game?"

I've got your back my friend. My crack staff of graphic designers spent hours putting together this workout graphic for you. It goes along the lines of the drinking games that other people like to put out this time of year.

Print off the list, follow this slightly misaligned list of exercises, and have a great night!

Make the world a better place

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One of the best ways to rid yourself of negativity is to create something positive yourself. Here is your challenge this week.

 

Do something for someone who has no hope of paying you back.

 

If you have ever done something like this before, you know you get back so much more than what you give. It is hard to have negative thoughts when you are focused on helping others.

 

Kind of like it is impossible not to smile while you are skipping. Try it some time, it's scientifically proven.

 

Mental floss offers 7 reason why you should help others. They are:

 

1. It helps you live longer

2. It is contagious (think of when someone pays for your order at a drive thru)

3. Makes us happy

4. Some studies show it helps with chronic pain

5. Lowers blood pressure

6. Promotes positive behavior in teens

7. Gives us a sense of purpose and and satisfaction

 

My job is to keep you accountable. So let me know what you decide to do this week and I will share whatever I end up doing as well. I guarantee this will work.

How Marines use the power of Why

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I have just started to listening to the book Smarter Faster Better by Charles Duhigg on CD. Shout out to the public library. It’s full of free stuff!

 

One story in the book was talked about techniques that recruits use to get through boot camp to become Marines. When things get the absolute worst the recruits are taught to ask each other questions that start with Why.

This sounds a little strange, but there is a method to the madness. Duhigg explains, ”If you can link something hard to a choice you care about, it makes the task easier, Quintanilla’s drill instructors had told him. That’s why they asked each other questions starting with “why.” Make a chore into a meaningful decision, and self-motivation will emerge.”

 

Quintanilla is a young man who is going through boot camp. During a grueling portion of boot camp called The Crucible his buddy asked him “Why are you doing this?” His reply was, “To become a Marine and build a better life for my family.”

You have to have a Why in your life too. I want to lose weight is not enough. Dig deeper!

-Why do you want to lose weight? To fit back into that dress I haven’t worn in years.

-Why? To feel better about myself.

-Why? So my husband will be attracted to me again. Ding, ding, ding! This is the real Why.

That is a real example that I have experienced. When you get to that deep of a Why, you are almost guaranteed to be successful.

Tie your Why to the mundane task of chopping vegetables, prepping food for the week, or planning meals. Remember your Why when it is cold, your bed is warm but your workout is waiting. Remember your Why when you are shopping for groceries or trying to get through that last set of pushups.

The actual workout part is physical but the mental side is what will keep you going. Put the work in, it is worth your time to discover your true Why.

Diet vs healthy habits. Which is more important?

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One of my awesome clients Lesley gave me a really interesting article to read the other day from The Costco Connection. Yep, I didn’t know Costco had a magazine either.

The article was titled “Dieting versus healthy habits” by Dr. Sandra Aamodt. The main idea was questioning why doctors always recommend dieting for their patients when it has not been proven to improve health in the long term.

The most telling quote in the article is where Dr. Aamodt says, “For health, the most important habit is daily exercise. No matter how much people weigh, physical activity predicts better health. People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weight, overweight or obese.”

Two stats that stood out to me are: low fitness is responsible for 16-17% of deaths in the US. Obesity is responsible for 2-3% once fitness is factored out.

That’s not to say you should not watch what you eat. Healthy eating will make you look, feel, and perform better so it is always a good idea!

The main point is to choose a lifestyle change over a diet. It is a clue that diet has die right in the name!

Become more active more often. Ditch processed foods, practice portion control, and cook/prepare more whole foods rather than going on a diet.

What your workout is missing (homework)

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My son is a huge Calvin and Hobbes fan. I love Calvin and Hobbes too, so this is a great bonding experience because those books are still hilarious.

Calvin is a young boy who is always getting into trouble and having adventures with his stuffed tiger Hobbes. Calvin is not a fan of organized sports, so they come up with something called Calvinball.

There is only one rule to Calvinball and that is that you cannot play it the same way twice. My son loves this idea, so we played some Calvinball yesterday.

It is basically just fun, unstructured physical activity with no rules and it is exactly what most people are missing in their workouts!

When did you decide to stop playing? I hope your answer is “Never!”.

Adults need play just like kids do. Probably even more so. We incorporate play into our boot camp classes for that very reason.

Play can: relieve stress, improve brain function, boost creativity and learning, improve relationships, and keep you feeling young. And it is a lot of fun too!

Your assignment is to go out this weekend and have some unstructured play. Life is too short to be so serious all the time.

Run, skip, hop, kick, throw, hike, dance, or whatever form of movement speaks to you. It doesn't matter if you have a kid with you or not, it is even better with a group of adults. The point is to have fun and MOVE!

That time I got scabies in Ireland…

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When I was 21 years old I was living in Dublin, Ireland. The last two weeks before I was about to go home, my older brother Tony flew over and we traveled along the coast of Ireland.

 

We had some awesome adventures and saw some great sights. One place stands out in particular for a not so good reason.

I got scabies from a hostel in Killarney located in County Kerry.

This was pre-internet in your pocket, so we based all of our decisions on one of those Fodor’s travel books. We would pick the cheapest hostel from the book and stay there.

It backfired on us, when I got scabies. If you want to horrify yourself, go look up what scabies are. Shudder…

So I have these super, itchy rashes on the inside of my arms and along my waistline. The best part of my day was when I got in the shower and burned the places with the hottest water I could find. Side note- that’s not what you are supposed to do.

I didn’t go to a doctor. Didn’t get any help. Just kept doing my quick fix of really hot showers that gave me temporary relief.

When I came back to the states, I finally went to the doctor. I got a prescription cream and it cleared it up almost immediately.

Pretty silly to wait that long when I could have gotten help huh?

People do the same thing every day with their body. They are not happy with how their body looks, feels, or performs but they will continue trying quick fixes.

Fad diets, the latest supplement regimen, or a couple of weeks of random workouts on their own. It’s ok to get help! This stuff is confusing and constantly changing, I feel your pain.

I get it, I did the same thing. I was embarrassed, I was broke, and I figured I could just deal with it.

It doesn’t have to be like that! There is no need to be embarrassed. I’ve been overweight and out of shape myself, don’t ever give up on yourself. We all started somewhere.

You don’t have to be rich to get in great shape. Want to hear some great news? Burpees don’t cost a thing! There are tons of free ways to get in shape. Eating healthy appears to cost more overall, but there are ways to eat good and not break the bank.

You don’t have to put up with feeling bad about you look. You don’t have to accept feeling tired all the time.

Life is too short to not be enjoyed to the fullest! And you can’t do that if you don’t feel good about how you look and feel.

If you have questions that I can help you with, please don’t hesitate to ask them. I’m always here to help.

Adventure Hiking Classes are back by popular demand!

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I've always wanted to do a back by popular demand announcement. So back by popular demand it is our:

 

Adventure Hiking Classes!

 

We did these awhile back and everyone had a blast.

 

The very first hike will be on Saturday, January 21st at 9am.

 

What to expect:

-Gain strength and endurance

-Learn the basics of hiking

-See the most beautiful locations in north Alabama

-Sweat, smiles, and laughter

-Improved mood

 

Hiking is an excellent way to get an effective, low impact workout in. It is also great for your mood and attitude to get out and explore nature.

 

This class is open to women, men, and children who can handle the hiking. If mom and/or dad join, children can come free.

 

There will be 4 different hikes (1 every week, except for Feb 4th) over the 5 week period. Each hike will be different and will last anywhere from 90 minutes to 2 hours per hike.

This is going to be an awesome class, sign up today!

Adventure Hiking sign up

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