Posts tagged Health

It’s that time of year…


Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.

If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.

Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?

It could be several different reasons why things did not work out. No pun intended.

Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.

Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.

The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.

Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.


There is no cold and flu season



One of the keys to life is surrounding yourself with people who make you better. One of the people in my life who makes me better is Dr. Patty Long.


Dr. Patty is one of those people who is so passionate about helping others that it makes me pick my game up. We were talking last week and she made an excellent point that I had not really thought about.


There is no cold and flu season.


Did that stop you in your tracks a little bit? It did to me too the first time I heard it, but then she explained what she meant.


The reason people get the cold and flu around this time of year is more based on habits, rather than a wave of magical disease floating in at the same time every year. This is the time of year when we invite disease in.


Less sleep, more stress, nutrition habits go out the window, exercise routines are put off, we are around large groups of people shaking hands, sick people come to work because they are saving their leave days for Christmas. If you were looking to get sick this would be a great way to go about it.


I want to encourage you to cold and flu proof yourself. Have fun during the holidays, but put your health first. Stay well rested, don’t sweat the small stuff, keep eating right and exercising, wash your hands, and quarantine that guy that comes to work sick every year!


And if you want much more in depth information and tips on how to truly improve your health, I want to invite you to Dr. Patty’s True Cellular Detox Seminar she is offering on Saturday December 10th at her office. It is absolutely free and will be especially helpful if you know something is wrong with your body, but traditional medicine has provided you with zero answers.

I thought my son had been kidnapped



I had just finished teaching my 830am boot camp, picked up a few groceries, and was getting ready to take nap. Then the phone rang, so I grudgingly got up and answered it.


It was a robo-call from the school that I was only halfway listening to, until it said my son’s name. The message said he was absent from school that day.


My heart almost stopped because it was 10am and my son rides his bike to school every day. He had left the house at 720 that morning. All the doomsday scenarios were running through my head as I hurriedly called the school.


The secretary picked up and confirmed that he was marked as missing from school, but she would send a student aide to his classroom to double check. That was the longest 5 minutes of my life. All I could think of was we should have set up way to know if he gets to school every day and now it was too late.


The secretary gets back on the line and tells me it was a mistake and that the wrong child got marked absent. Such. A. Relief.


I felt like we were given a second chance and now we have a way to know immediately when he is not at school on time. We were able to take action to prevent something bad from happening.


Have you been through something similar with your health? Have you been told by a doctor you need to be more active or ________ will happen? Are you starting to see your strength, mobility, and vitality decline? Do you just feel like crap all the time?


It is not too late to fix that! Heed the warning signs and take action.


So where do you start? Start with this quote:



What is something you do (or don’t do) every day that needs to change? Start there, improve your daily routine, and you will improve your future no matter what condition you are in now.



60%. Almost 2 out of every 3 women has this thought run through her head every single day:


“I am not _________ enough.”


Fill in your own blank, chances are you do this too. I’m not smart enough. I’m not skinny enough. I’m. Not. Enough.


That has to end! Your thoughts become your reality, so why not build yourself up? It is doing you absolutely no good to talk down to yourself.


That is step one, stopping the negative self-talk. And part of step one is catching yourself when you say those things. When you catch yourself, correct it right away.


If it is such a part of your daily routine that you can’t stop saying these negative things, try this. When you say “I am not ______ enough.” Just start adding “Yet” on the end of that sentence.


Step two is your homework. One of the best ways to develop confidence in yourself is to accomplish something you weren’t sure you could do. An unexpected benefit people get from our boot camps is a big confidence boost. They weren’t sure they could make it four weeks, so when they do it is a big deal and something to be celebrated.


What is something you want to do, but you’re not sure you can do it? This is not something you have to do tomorrow. Maybe it is complete your first 5K, get your Master’s degree, or start your own business.


With those goals it is not going to happen overnight. You need to put the time, money, and effort into making it happen. But think about how awesome you would feel when you made it happen!


Why not you? I guarantee you have overcome some hardships and obstacles you weren’t sure you could overcome. Why not you and why not start right now?


You are enough.

The Peeing Problem (Awkward)



In my fitness business I train a lot of moms. Including my own mom. It is one of the things I really  love about what I do. Moms continue to amaze me with what that they are able to accomplish.


I mean think where we would be without the patented "mom licking her thumb to get something off your face" move? We would be living like savages. 


Giving birth is not a pretty scene, let's just put that out there. The beauty of childbirth is a myth along the lines of Bigfoot.


It is a miracle for sure, but an ugly miracle. There are also many changes that occur with childbirth, but there is one that continually crops up pertaining to exercise.


The peeing problem.


Yep, I'm going there. Because it is a real thing! Hardly a day goes by when I don't see a jumping jack turn into a flapping of the arms with no jump.


I don't even ask any more, I just know. There is about to be trouble up in here if she keeps jumping.


So I want to offer a fix for this problem in the form of a little something called Kegels. 


What are Kegels?


They are exercises for the muscles of your pelvic floor that get their name from a doctor named Arnold Kegel.


I'm working on getting an exercise named after me one day. Hopefully a totally different muscle group will be involved.


The purpose of Kegels is to strengthen the muscles in the pelvic floor. Just like any other muscle if you exercise it, the muscle will improve.


On the flip side though, if that muscle is not exercised or gets damaged it will not function like it used to.


Why so you need to do Kegels?


Besides, the main reason I mentioned earlier, there are several reason why you should do kegels. Lately I have talked to several people who have older parents suffering from incontinence.


It has been a horrible experience for both the parent as well as the child, as you can imagine. They want to help their parents any way they can.


It is not just age that can cause incontinence; the pelvic floor can be adversely affected by giving birth, a sedentary lifestyle, and being overweight.


Along with incontinence (of the bladder and bowels if you really want to know), weak pelvic floor muscles can cause prolapse of pelvic organs and decreased sexual enjoyment.


How do you perform Kegels?


Like all heartwarming stories, this one starts in the restroom.


Next time you are urinating, contract the muscles that stop the flow of urine. These are the muscles you are looking to work. Chances are you have done Kegels before and didn't even know it.


Have you ever been peeing, heard a suspicious noise, and cut the stream off? If so, then you have gotten your Kegel on! That looks much worse in writing than I imagined, but I'm still going with it.


Once you figure out the correct muscles to contract, don't do it any more while urinating. You can actually weaken these muscles by continuing to contract the pelvic floor muscles while urinating.


Start off by contracting these muscles for 10 seconds at a time, then build up as your muscles get stronger. You can do these every day and at just about any time of the day. You might get a funny look on your face, but who cares? 


This is a simple, but effective technique that can really improve your quality of life. If you know of anyone this article can help, why not pass it on to them? Anyone can do them and they can help everybody

Free 10 Week Detox Program

    Let's face it. We are living in a Golden Age of haters.TV, radio, movies are all chock full of conflict and negativity.   And then there is the capital city of Haterdelphia, the Internet. Which is basically a breeding ground for a super species of negative people who feed of off making people upset.   Quick tip- If you wouldn't say it to someone's face, don't put it on the Internet.   So here's is what I came up with to combat all the stress and negativity that we are surrounded with.   A Negativity Detox Program   Many of you have already tried the 21 Day Belly Blast program that detoxes your body of processed and junk foods. That works great, but if you are stressed you will not be able to lose fat. That was covered more in depth here --->Faucets determine fat loss   But many of you let me know you are still struggling with ways to beat stress. Over the next 10 weeks I will offer one challenge every Monday for the week. The purpose of these challenges will be to purge you of the negative influences in your life and replace them with new positive thoughts and actions.   To many of you this may sound silly, I understand. But if you are willing to trust me and just give it a try, you will be amazed at how much better you will feel.   First Week Challenge   Might as well start with one of the toughest ones first. When you are riding in the car this week, do not listen to the radio, talk on the cell phone, text, or anything other than drive.   A lot of the stress we have in our lives is from sensory overload. Stop what you are doing right now and just pay attention to all that is going on around you right now. AC blowing, radio on, people talking, lights flashing, etc...   There is a lot going on! You may not notice it, but your body does and all of that adds up. Give your body a break. Now if you have to handle work or kid related things in the car, I understand. The goal is to get 30 minutes a day of as much quiet as you can. You can do that at home or anywhere else as well.   Use that time to plan out your day or week, plan your meals for the day, pray, meditate, problem solve, or whatever you need to do. You will be amazed at how much clearer your thoughts are without Ke$ha blasting in the background.   Try it and let me know what you think. This is your challenge for the week.    

Will you join our team?


Madison and Huntsville Adventure Boot Camp instructors at the Liz Hurley Ribbon Run

  Are you doing the Liz Hurley 5K this year? If so, I would one to have you join our team!   The 5K will take place on Saturday October 20th at Huntsville Middle School. The men's 5K is at 7:30am, women at 9:00am, and then a survivor's walk at 10:00am. I'm running in the women's 5K, so I can be with my people.   If you've never done this race, it really is an awesome day. Seeing all the people dedicating the race to loved ones, as well as doing the race in memory of someone who passed away is very powerful.   What if you're not a runner? What if you can't run 3.1 miles (the distance of a 5K)?   No big deal! You can walk, you can crawl, you can do it at your pace and level.   Breast cancer will touch every one of our lives, if it hasn't already. This is a great chance to do your part to help fight this.   Please join our team here ---> 5K Team Sign up   You can always make donations as well. Either way, thanks for taking the time to read this.   "It is our goal to make every breast cancer patient a survivor." -Taken from the Liz Hurley Ribbon Run web site

Boot camp with child care this summer


Duct tape really can fix anything

  This summer we are going to attempt something new. Child care while mom is at boot camp. Here is the nutshell version of what we will offer:  
Where-Maverick Training Center. Mom will be in one room, kids in another.
When- Starting for that camp that begins on May 28th and meets on MWF from 9-10am
What-Exercise class for with child care provided for a fee of $30 (less than 3 dollars per hour) per child per 4 week class.
Limited to the first 10 children who get registered.
Kids will be kept active while mom gets her sweat on.
Register yourself first at  -->Huntsville Adventure Boot Camp
If you would like the child care option, contact me directly at either or 256.468.7146 to reserve your child a spot.

Do you have that extra gear?


Not this one


Or even this one

    I have been a fitness professional for more than 12 years and I have noticed something time and time again. People who are able to get the best results have one thing in common. An extra gear. I'm not talking about speed or strength necessarily. I'm talking about the ability to dig down and keep pushing when every muscle in their body is telling them to stop. They can work through pain, sickness, fatigue, etc... They just keep showing up, never letting excuses rule their life. Here is my list of the top 3 types of people I have trained who are most likely to possess this extra gear. See if you can figure out which one is a little surprising. -Athletes (especially fighters) -Armed forces -Moms It's pretty weird that fighters are on there right? Oh and moms too. But if you really think about it, it makes perfect sense. These are all people who have been mentally, physically, and emotionally tested but still came out on top. If you ever run into a mom who is a fighter in the armed forces, be prepared for a battle. My question is this. If you are a mom and you are not happy with your body, what's holding you back? What could be worse than getting 2 hours a sleep per night and then listening to a tiny thing that excretes and cries all day? the 9 months leading up to the delivery of this thing perhaps? The Geneva Convention banned stuff like that being done to POWs. You've been through worse! This is your week moms. Time to take back your body and your life. It is time to go searching for that extra gear. You have it in you somewhere to achieve whatever it is you set your mind to. Go get it.

The Worst Fitness Ideas of All Time

Now for your reading pleasure the American Council on Exercise's (ACE) top 5 worst fitness ideas of all time and my comments on each. 1. Dehydration A common, pre-20th century belief was that you should withhold water or you'd get too heavy or sick. Some people still try to dehydrate themselves and believe they are losing weight. I know some weight based athletes (jockeys, fighters, wrestlers) do it before a weigh-in, but you will still see people in sauna suits to this day. They are an ineffective technique at best and very dangerous at their worst. As soon as you drink some water, all that weight is coming back. You want to lose fat, not water. Plus it is hard to look cool when it appears you are wearing a garbage bag. 2. Recreational drug use during competition- In 1869 cyclists were known to use ''speed balls'' of heroin and cocaine to increase endurance. The use of caffeine, alcohol, nitroglycerin, ether, strychnine and opium also was common among athletes in the late 19th century. 1869? I would have though this happened in 1969. 3. All-potato diet- Early 20th century scientist Horace Fletcher pushed this, along with excessive mastication of food - ''chewing your way to health.'' When I lived in Ireland I pretty much did this diet. Not recommended. I chewed may way through a lot of potatoes and a loss of a lot of muscle that's about it. 4. Physics for the bowels- Applied by early 18th-century British trainers. Not touching this one. Literally. 5. Vibrating belts- Proponents claimed would shake weight off. Remember seeing these? They are trying to make a comeback. For those times when the Shake Weight is just too much of a hassle, just put on your Shake Belt. If this worked, then riding in a bumpy car would be awesome for you. What's the weirdest one you've seen or tried? You can pretend it was your friend and not you that did it.
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