Posts tagged boot camp
This weekend I was supposed to be taking part in a health fair called "Your Health Is No Joke". I was really excited because it is being held at the Ninja Obstacle Academy. A really cool training facility that trains people to be like the athletes on American Ninja Warrior.
But then I found out I was going to be out of town for my son's basketball tournament. Which will be fun too, I love watching him play.
But I did not want to let down the great people of Huntsville who had expected to get some Joe in their lives. So I came up with something new.
The $150 selfie.
My gaudier twin Cardboard Joe will go in my place. He will be available for selfies the whole time. You can be entered to win a $150 gift card by taking a selfie with him and texting it to me.
The health fair will be held at the Ninja Obstacle Academy 2316 Memorial Parkway from 2-6pm on Saturday April 1, 2017. Yes they needed a fool on April Fool's Day. There will be exercise demos, great vendors, and a lot of fun.
Especially fun with this guy:
Sometimes all it takes is one little spark to ignite a flame. It's the same way with getting started on a healthy lifestyle. One action step at a time. Picking out a specific action and making it a habit. Think about what you would like to change the most. -Your weight? -Your endurance? -Your strength? -Your eating habits? -Your energy level? What is one thing you can do this week to ignite that fire and start conquering your struggles? Here are 20 examples of what that one thing could be:
1. Get the junk food out of your house 2. Set an alarm and stand up for 5 minutes every hour 3. Avoid fast food this week 4. Eat one healthy meal today 5. Take a 10-minute walk 6. Use a foam roller for 10 minutes 7. Floss (it adds 6 years to your life) 8. Stretch for 10 minutes 9. No liquid calories today (soft drinks, alcohol, coffees, etc…) 10. Commit to one workout
11. Turn the TV off and go to bed an hour earlier 12. Take 10 minutes of absolute quiet by yourself to de-stress 13. Find someone who will keep you accountable (friend, trainer, group) 14. Go buy some new workout clothes or shoes 15. Write down your goals where you will see them daily 16. Rather than creating excuses for not getting healthy, create a plan 17. Start a sleep routine you will do every night 18. Eat a vegetable you've never tried this week 19. Take a picture of yourself and do your measurements so you can track the amazing results you are about to achieve 20. Cut ties with a negative person (AKA energy vampire) in your life The list could be thousands of things, but I want you to think of one specific thing you will commit to TODAY to take action on. Pick something you know you can do, keep at it until it becomes a habit, and then target your next goal.
Let's get this fire started.
Are you a planner? Do you have to have all your ducks in a row before you do anything?
I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.
There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.
It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.
I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”
I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”
-Do not be afraid to do your first 5K because you don’t think you are ready.
-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.
-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.
Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.
This is the year and now is the time. Take that first step towards change and just keep stepping.
Happy 2017 to you!
Here are a few of the highlights from my illustrious high school basketball career:
-fouled out in 2 minutes (2 offensive, 3 defensive) -played a total of 13 seconds one game -scored 12 points against! But it was against a team that was down to 4 players by the time I got in
Ok, so maybe football was more of the sport for me. My son loves basketball and thankfully as some awesome coaches. I do what I can to help him, but I am amazed at how much I have forgotten about basketball.
Despite not playing much, I practiced for so many hours and ran so many drills you would think I could retain a lot of that stuff. Not so much, but there is one thing that I remember.
Anyone whoever played for Ronnie Stapler (here are a few other things I learned from Coach Stapler) knows all about Triple Threat. I went to school with his daughter and she would each lunch in the Triple Threat position.
Triple Threat is a position you get into when you get the ball so that you can easily dribble, shoot, or pass. To this day I get into Triple Threat whenever I catch a ball.
My point of all this b ball talk is to get you thinking about what Triple Threat could be for you in regards to fat loss and getting in shape. After you've been exercising and eating right for long period of time, you have the tendency to forget what worked for you.
The basics will always work, sometimes they just need tweaking. Think back to a time when you had success with losing weight, getting in shape, etc... What were you doing then?
Chances are you were: consistently exercising at least 3 days a week; cooking more, eating out less, and fueling your body with whole foods; doing the extra things that mattered like sleeping enough, being more active in every day life, having a positive attitude, stretching, and getting rid of harmful stress.
Or maybe you were in college and could eat, drink, and do whatever you wanted and still look good. That doesn't count.
It’s time to bring back your Triple Threat. Exercise, Healthy Eating, and the Little Things That Matter.
You don't have to start doing all of them today, just pick out the easiest one for you to start and then start! Make that step a habit (however long it takes) and then add in the next one. The key is changing something to get you started in a positive direction.
Did you know there are some unlucky people out there that are not on my e-mail list? I know, so crazy!
With that in mind, I wanted to make sure if that is you that you still got your free copy of the HABC Holiday Survival Guide. It is chock full of tips, tricks, recipes, and workouts to help you enjoy the holidays but still stay in shape.
You can get your copy here ---> Holiday Survival Guide
If you are more the type who needs hands on instruction, I want to invite you to our last boot camp class of the year. It will start on November 28th and run 4 weeks until December 23rd.
If getting in shape, losing weight, feeling better, etc... are goals of yours, why wait? Start doing something now that will jump start your 2017 and get you off on the right track.
Take advantage of our New Member Special. For $99 you get a month of unlimited classes. That isn't even the best part.
We guarantee that you will get results or you get your money back. You don't see many other people offering that do you?
We can make that claim for 3 reasons:
-We have a proven system of what works -We make exercise fun (you'll keep coming) -We are obsessed with helping people be their best (in a non-creepy, stalker way)
If you are interested, you can sign up for class here --->Life Change
I grew up a big Cubs fan. Kind of weird for a kid from Alabama, but that is the power of television. We had the TV station WGN growing up, so I was convinced of two things:
I would have totally dominated the Grand Prize Game on The Bozo Show
The Cubs were the greatest team ever and Harry Caray was the coolest announcer ever.
Although they were really fun to watch, they would break your heart when it came to the playoffs. The Cubs were known for finding strange and terrible ways to NOT make it to the World Series.
The Cubs have not won the World Series since 1908 and have not even been to the World Series since 1945. 71 years without making it to your ultimate goal is a long time!
But this weekend, they finally made it. Were able to fight through tough teams, doubt, and even the curse of a goat to finally make it to the World Series.
I tell you all this Cubs stuff to tell you this. I have seen similar things happen with people trying to lose weight.
They try and try AND TRY without success to lose weight. It seems hopeless (I personally have not seen someone take 71 years though) and with no end in sight. But they tweaked a few things in their diet, tried a new way to exercise that works for their body/personality/schedule, and kept at it.
Then it started happening. Lose one pound there, 3 pounds here, and next thing they know it feels like the weight is just falling off.
Don’t give up! There is a way out there that works for you. A way that fits you and will not make you miserable while you are doing. Hint-If the diet or exercise program you are on makes you miserable every day, it will not work long term.
Here is my offer to you. Please e-mail me at HuntsvilleBootCamp@gmail.com and I would love to help you find the right path. Whether it is with me, a Zumba class, a Crossfit trainer, or a running program I want you to be successful. I’m one of those weirdos who thinks the more people I help in life, the more successful I will become in life.
I truly think this will help both of us and there are absolutely no strings attached. Look forward to hearing from you.
This weekend I got the chance to go to Clarksville, TN to watch my son’s basketball team play. Really cool city if you ever get the chance to go. It is the home of Austin Peay State University.
My son’s team was there to play for the 10U (10 years and younger) Division 1 national championship. There were teams from all over the country, there were coordinated outfits, opening ceremonies with sky divers, nationally ranked players and teams, pomp and circumstance. It was a really big deal.
My son’s team is good and they had a great season to qualify for the tournament. But these other teams were next level. Every game so far they have been beat by 20 plus points. And the coaches knew going in that this was gong to happen. So why did they even show up?
There are times in your life when you should attempt to do things that you think you cannot do.
You can make massive improvements even if you fail! Failure is not the worst thing that can happen to you. I would argue that never attempting things out of your comfort zone is much worse. When you fail you learn what you need to do to get better.
My challenge to you is to attempt something you think you cannot do.
Sign up for a race you don’t think you can complete. Set a goal to lift a weight you don’t think you could ever do. Go after your dream job. Whatever it is, write it down today and start making plans to accomplish it.
I’m not saying you should run a marathon tomorrow. Your goal could be something in 3 months, 6 months, a year, etc… When you know there is that deadline looming in the future you get extra accountability. It will help you make it to every workout, eat healthier meals, and to push yourself even harder.
What seems impossible today, can one day become just another day when you consistently work hard. People do amazing things all the time. Why not you?
I don't know how people deal with real traffic every day. It would make me even crazier than I am now.
My wife and I went to pick up my son from a week of camp at a place outside of Atlanta. On the way there we got caught in traffic where it took 45 minutes to go about a mile.
At 730am. On a Saturday.
And what do you do when you sit in traffic for 45 minutes and you finally get past the 3 closed lanes into freedom? You put the pedal to the metal son!
I found myself immediately speeding to make up for the lost time and that feeling of being trapped. Do you do this too?
I think we all do that, whether we want to admit it or not. We also do something similar when it comes to trying to lose weight and get in shape.
Have you ever put yourself on a super restrictive diet? Have you ever put yourself on a 2 hour a day every day workout plan?
What ended up happening?
Chances are you started speeding again. One day you cracked and started eating everything in sight. Or you missed a workout and then didn't workout for a month.
Little piece of advice, never trade short term results over long term health.
Now there are times when you want to be more disciplined with your eating or work a little harder to train for an event, but don't think of that as a long term way of life. You want to give yourself some room for error.
If you think of success as getting it right 100% of the time you will fail. You're only human, born to make mistakes. Get that stuck in your head for a few hours.
Use the 80/20 rule with your healthy eating. Get it right 80% of the time, that way you don't think it is the end of the world if you have a candy bar.
This means that you are eating healthy 8 meals out of 10. High level math is what I'm known for. Then when you are ready to increase your results you increase it to 85-90% of the time.
With your workouts, you use the "don't let a slip become a fall" technique. If you are planning on working out 3 times a week on Monday, Wednesday, and Friday every week, but then you miss a Wednesday one week, don't freak out. There are plenty of other days in the week to make one up. And instead of a structured workout, you can go do some fun movement like hiking or roller skating.
Eating healthy should feel good, not feel like a chore. Exercise should improve your enjoyment of life, not something you dread doing every day.
Long term failure lives in that deprived feeling you get from doing things that are not right for your body.Find ways to cook and prepare healthy meals you look forward to! Find a way to move your body that you look forward to, even when it is hard. When you can find those two things, you have found the key to long term success in looking, feeling, and performing your best.
I was really honored to have an article about our boot camp published recently. The article really captures why we do what we do and how we go about doing it.
The article also talks about what I consider the 5 most important things you need to focus on in an exercise program. If you are taking care of these five things, you will reach your goals.
Perform Better Also, if you have a foam roller and are unsure exactly what to do. Here is a link to an exercise sheet to give you some ideas. Foam Roller Exercise sheetI am a huge proponent of using foam rollers. They are perfect for not only soothing sore muscles, but also for preventing injuries. In my opinion everybody should own one and use it daily. You will be amazed at how much better you will feel by spending 10 minutes a day rolling on a tube. The foam roller I use is from Perform Better. If you need one, I recommend the 3 foot long and 6 inches round one. They are currently $19.95, so the price is hard to beat. The thing will last forever too. Here is a link to Perform Better's foam roller.