Posts tagged Health

The importance of Your Future Self

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Daniel H. Pink recounts an experiment that tested people’s ability to invest in their future in his book “To Sell Is Human”. Yep, I’m using that book again, it’s a good book. They tested the subjects by having one group look at an image of themselves now and then talk to a digital representation of the researchers.

The researchers asked the subjects if they received an unexpected present of $1000 how would they spread it around. The options they could pick from were:

-Use it to buy something nice for someone else

-Invest it in a retirement fund

-Plan a fun and extravagant vacation

-Put it in a checking account

Everything was the same for the other group, except they were shown an image of themselves at 70 years old for one minute before they were asked the question. You can probably guess that the group that was shown an image of their future selves saved more. They put more than double into retirement than the other group did.

A similar thing happens with health and fitness. It is tough for younger people to picture themselves ever having to change what they eat or their activity level. Remember when you could eat donuts, mac and cheese, and pizza every day and still look the same?

Young people are not the only ones. Very few of us take the long-term approach to health and wellness. Not sure about you, but I plan on being around for awhile and I want to be strong and healthy that whole time.

Every day I get the opportunity to make deposits in my account through what I eat, how much I move, how much I sleep, etc… I can also make withdrawals with those same choices.

Take some time and think how you want to look, feel, and move at 50. 60. 70. 80 and beyond. Let that guide your daily choices. Not what you want next week or next month.

Keep making those deposits, minimize the withdrawals, and let’s plan on being those old people that work circles around these other whippersnappers.

Our new Lifestyle Course is available!

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Several people sent me messages asking some version of this question after I sent out Friday's e-mail about our new Lifestyle Course. I wanted to provide a little more information for you in case you had a similar question.

 

It is about establishing six habits that research says will improve your life the most. Those habits are:

 

-No screens after 9pm -Sleep -Gratitude -Meditate -Daily activity outside -Plan the night before

 

The goal is to establish these habits as a part of your routine and it will accentuate all the other nutrition and exercise stuff you are doing too 🙂 The course costs $15 and will start on April 24th.

 

You can enroll here ---> 

 

It is a 6 week course with one habit every week. Within that habit, there are daily lessons that will be sent to you help cement that habit into your routine.

You will also have complete access to me for any help you might need. Also, you will have the support of your fellow students in the course in our private Facebook group.

 

For the price of a meal I think what you are getting is a tremendous value. If you have any further questions, please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.

 

Have a great day!

Everybody is a hottie to somebody

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I was reading about how the beauty standards have changed so dramatically over the years. I believe it is what most 39 year old fellas do in their spare time. So I made a little list of some of the highlights of the more popular trends that have been in:

 

-Pale skin is in! (I missed my era)

-Perfume over bathing

-Full figured always in (except past 100 years, starting mainly in the 1960s)

-Wigs

-Blondes were out at one time. Can you believe it?

-Max Factor makeup setting the beauty standard with his Beauty Micrometer. You needed to have a nose the same length as the height of forehead and your eyes should be separated by a space the width of one eye. But if not, it could be corrected with Max Factor Make Up!

 

Check out this picture of the Beauty Micrometer. Looks cozy.

-Plucking

-Plastic surgery, Airbrushing and Photoshopping

-Tiny waists

-Dark skin is in

-Big booties

-Big boobs

-Big hair

 

Meanwhile, in modern day Africa being overweight is considered a positive thing. There are even businesses in Nigeria that help people put weight on. While in in the modern day fashion world, “plus sizes” are considered sizes 6-14. What the what?

 

My main point in this: you do you. Are you comfortable with your hair, looks, body, etc…? Good! You are on the right track.

 

If you are not happy with any of those things, why? Look at that list above. At one point in history all shapes, sizes, and looks have been considered beautiful. What changed?

 

Trying to fit the mold the media has made is simply impossible for many people. Thankfully I was born with an LA face and an Oakland booty, but not many are. Most people’s genetics will not let them be 5’10” and a size 2 with big boobs or have the Kardashian look.

 

My secondary point is that everybody is a hottie to somebody. Feel free to write that one down.

Pink has a great attitude on this subject

 

Trying to achieve those bodies can lead to eating disorders, negative body image, depression, and potentially passing those down to their children. I think it is awesome when people are doing their best to improve their bodies, when it is done the right way.

 

Looking better, feeling better, and having your body perform better are all things that improve your life overall. It seems silly, but if you have ever been overweight and/or out of shape you know it effects your life on a daily basis.

 

My advice is to focus on the process. What can you do today to eat a little healthier, lift a little heavier, run a little further, push a little harder? Don’t focus on that 50 pounds you need to lose, focus on exercising 3 days a week for 1 month or preparing at least one healthy meal a day at home. Take a holistic approach to getting better by taking into account your sleep, recovery, stress levels, mobility, and supplementation along with the exercise and nutrition you are improving.

 

Focus on these types of things and everything else starts to fall into place. Embrace your unique body, focus on the things you like about your body, and don’t let anyone tell you how you “should” look.

The $150 selfie

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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:

It’s that time of year…

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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

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home-alone

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

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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:

 

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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.

Enough

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enough

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)

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Kegels

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

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    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.    
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