Posts tagged huntsville adventure boot camp
Don’t you love hearing how people asked their significant others to marry them? Crazy stories with hot air balloons and marching bands and trained seals and stuff like that?
Well, then there is my story.
My future wife was living with her mom in Birmingham at the time and in graduate school at UAB. Side note, yes I am aware my wife is way out of league and I am really proud of it.
I did not know much about Birmingham, but I was going to take her out to a romantic dinner at this place on 280. In case you don’t know Highway 280 is the home of romance.
Earlier in the day, I had asked her mom for her blessing. Her mom gave me her blessing and I told her the question was to be popped that night.
So we get to our romantic destination and it is not so romantic. Like just about every other restaurant in the area, there is a 2 hour wait. Also, it is more of a family friendly place. AKA buck wild children everywhere.
We soldier on and sit down to our meals. We have a lovely meal, but it takes a really long time. The vibe doesn’t feel right, I get cold feet. I just can’t pull the trigger.
I can’t do it. My plan is to live to engage another day. Truth is, I was looking for an excuse not to follow through. It’s a big step and I wasn’t ready.
On the way home, my lovely future bride falls asleep. Just more proof that tonight is probably night ideal. I feel good about pushing it to the future and dream of hot air balloons, marching bands, etc…
But then I pull up to her mom’s house and see something disturbing. Every light in the house is on. Then it hits me.
They are waiting up to congratulate us on the engagement that has not happened!
So I did what any self respecting man would do. I locked my future wife in the car.
While she is all discombobulated, trying to wake up, and figure out why she can’t get out of the car I run over to her side of the car. I kneel down in the grass/street, pull out the ring, and finally pop the question.
She actually said yes! Bless her heat (old Southern insult). And we have been married 11 years now and she makes me a better man every day.
So why am I telling you all this embarrassing information? Because I want you to think about how crucial accountability is.
There is no telling how long I would have made excuses to keep putting off asking her to marry me, if my hand not been forced by them waiting up for us.
Who do you have in your life that keeps you accountable?
Do you have a truth teller in your life that calls you out when you need it? Not with the intent to embarrass you, but with the intent to make you better.
“Missed you at the workout today.”
“Maybe beer and grits is not the best breakfast for toning up.”
“Don’t you have a half marathon coming up in 2 months? Shouldn’t you at least
run once between now and then?”
A lot of times we don’t want to hear what they have to tell us, but everyone needs accountability in their life.
For those days when you just don’t feel like, especially if you never feel like it.
For those days you feel like no one knows you’re struggling.
For those days when you need an extra push.
A lot of times that little extra push is all we need. Who is pushing you?
If you have someone like that in your life, I want you to call, e-mail, or text, or tag them on Facebook and thank them. They are playing a very important part in your life.
If you don’t have someone like that in your life, who can you get to do the job?
It’s what I do every day. You may not be ready for it right now, but I’m here to help whenever you’re ready for that push.
I heard a great definition of success from Dr. Ivan Misner, who is the founder of Business Networking International. He defines success as:
The uncommon application of common knowledge.
I think that is a great definition because it also applies to the fitness world. You know everything you need to know to reach whatever goals you have right now.
Would you agree with that? There may be some nuances you might not know, but most of what you need to do to on how to: lose weight, get stronger, run a 5K, etc… you probably already know.
The ones who make things happen are the ones that apply the knowledge they learn. It is no use to collect a bunch of workouts, recipes, and meal plans if you’re never going to use them!
You never need a perfect plan to get started, you just need to start. Usually what holds people back is that they have too much information.
Don’t over think it, start here, and correct what is needed as you go. I guarantee you will make progress by using these 5 things.
On Wednesday, I told you about our new Warrior Dash Training class. Today I want to offer you some tips that will help you as well.
Some of these may sound obvious, but people neglect many of these because they are so focused on things like mud and fire. Use these simple tips on race day to avoid mistakes that have caused me unnecessary pain.
1. Dress the part
Dress like it is 15-20 degrees warmer than it actually is because once you get going that is what it will feel like. A shirt that wicks moisture is ideal if you have one.
2. Staying hydrated
Make sure you are well hydrated starting the day before the race. You don’t want to have to wake up and chug a bunch of water to get right. Slow and steady wins the hydration race. The day of the race, make sure to drink some water before, take advantage of the water stations during the race, and then rehydrate afterwards.
3. Avoid this
Use the bathroom at home, your hotel, or somewhere close to the race if at all possible! Unless you are a fan of long lines and stanking Port O Potties, then by all means wait until you get there.
4. Secure the perimeter
For the Warrior Dash wear some clothes you don’t care about, but also you might need something tight underneath to keep the mud from getting in hard to reach areas. You live and learn…
5. Don’t miss your wave
Get there earlier than you think you need to be there. Traffic is usually crazy, so it may take awhile to get to the starting line. Give yourself an hour more than you think you need and you will probably be right on time.
6. Know thy pre-race meal
Whatever you typically eat and can stomach before a workout, stick with it. This is not the time to try new foods, supplements, and drinks.
Not the time to try different shoes either, not that you plan on getting your new kicks all muddy and dirty. This also means not bringing those shoes you haven’t worn in 10 years with the holes all in them. You are still doing at least a 5K, wear shoes that won’t lead to injury.
8. Make sure you warm up!
One year, I was too busy gathering people together for the run, answering questions, watching some guy drink and smoke in line for the race (seriously), and I neglected to warm up. Not good. Makes for a much rougher race.
9. Don’t start too fast
I combined the no warm up thing, with starting off really fast. Also, not good. Your adrenaline will be going, tons of people around, and the way they start the race will pump you up. Run your race. Get in the back if you need to. You will end up passing knuckleheads like me who sprint at the beginning and then are sucking wind shortly after.
10. Cool down afterwards
Most people know to warm-up, but many neglect to cool down. Instead of sprinting straight through the finish line to the beer tent, do some walking and light stretching afterwards along with rehydrating to avoid cramping up.
If you are worried about the training leading up to the race, sign up for the class here —->Warrior Dash Training
One of the funnest races I have ever done have been Warrior Dashes. It is basically a 5K with obstacles, mud, and fire.
That may sound awful, but they are actually a lot of fun. But you do have to train for them.
That is why we are offering a Warrior Dash Training class. It is an 8-week prep class that will begin Saturday August 9th and run until September 27th. The Warrior Dash in Pulaski, TN will be the following weekend on October 4th.
If you’ve never done one before, make it your goal to try one! If you are nervous about doing one, let me help you with that. You will be ready and it will feel like a huge accomplishment, I guarantee it.
This class is actually co-ed too, so this is a rare chance to do a class with your significant other as well. The class will make you stronger, give you more endurance, and increase your confidence in yourself.
Sign up for the class here —->Warrior Dash Training
On Friday, I will post 10 Warrior Dash Training tips to help you as well.
This past weekend my boot camp celebrated its 5 year anniversary with a big party. It was awesome, but now there is a video of me doing The Worm floating around. There goes my political career.
If you have ever planned a big party or event you know it can be very overwhelming when you start thinking about all of the things that have to be done. Venue, food, decorations, set-up, and the list goes on and on.
If you were to try to do it all in one day it would crush your spirit. Instead of letting that overwhelm me, I decided to make progress towards getting the party setup every day for 30 days.
So I got to my calendar, selected a 30 period, and every day I did something to get me closer to completing the task I circled that day. It could be something as small as “Tested out The Worm, still got it.”
If I didn’t do anything to get closer, I would leave the day untouched. The idea was to string together 30 straight days of successes.
I want you to do the same thing to help you reach your fitness goals. Let’s say your goal is to: “Lose 30 pounds in the next 6 months so I can keep up with my kids when we play in the yard.”
Starting today and continuing for the next 30 days, you will mark every day that you did something to get closer to your goal. It could be things like:
-Brought an apple and almonds for a snack today instead of going to the vending machine
-Went to boot camp today (a personal favorite of mine)
-Went for a 30 minute walk
-Prepped food for the week
It is very easy to get overwhelmed when you have so far to go. Don’t let that discourage you!
If you will notice, I didn’t say you had to mark down if you had lost weight every day. You mark down if you are doing the things it takes to get the weight down.
Don’t wait, start your calendar today, and let me know how I can help along the way.
Summer is a busy time. A lot of traveling and activities that can take you away from your regular exercise plan.
If you have been struggling to fit your workouts in, I have a couple of quick ones you can use anywhere. You don’t need any bulky equipment and they only take 20 minutes to do.
This and That Cardio and Core
First you will do This and then you will do That. Let the genius of that concept sink in.
You will alternate between the two exercises and see how many rounds you can get done in two minutes. Rest 60 seconds and then start the next set of exercises.
20 Steps running in place
10 Second plank hold
10 Belly Blasts
10 Mountain climbers
10 Body Saw Planks
10 second Side plank right
10 second side plank left
20 Jumping jacks
10 Jumps (or calf raises)
20 Flutter kicks
10 jumping jacks, 10 punches, 10 flutter kicks, 10 bicycles. As many rounds as possible in 2 minutes
Guns and Buns
Set up 4 points in your room. Designate each area an exercise for the following exercises:
Ideally there would be at least some distance in between the exercises. You will do walking lunges (or do a squat, then take 2 steps), from one exercise to the next. If there is no room to travel do 15 seconds of walking lunges or squatting and stepping in between exercises.
You will do 10 reps of each exercise until you get through all of the exercises. Then you will do 9 of each, then 8 of each.
So it would look like this:
Walking lunges. 10 pushups. Walking lunges 10 jump squats. Walking lunges. 10 Dips. Walking lunges. 10 Skier swings. Walking lunges. 9 pushups, etc…
Set a timer at 20 minutes and see if you can get through the whole list. If you get all the way through, note your time and try to beat it next time.
If you don’t get all the way through, make a note where you stopped, and make it a goal to finish. It is 55 reps of each exercise, plus a ton of walking lunges.
Hope those help you find a way to stay active and healthy during these busy summer months.
Do you ever wonder why you eat so much?
Why you eat past the point of the being full?
Why you eat a ton of foods that don’t even taste that good?
The answer a lot of the time is opportunity.
This is probably not that mind blowing, but the more food you have access to without moving the more you will eat.
In a study I read about in the book Mindless Eating, scientists did a pretty tricky experiment involving movie popcorn that really drives this point home.
The unknowing participants were given a free tub of unlimited popcorn (as many refills as they wanted), but the tubs were either large or small. There was a catch with the popcorn though.
It tasted terrible.
Scientifically terrible. It was literally engineered in the lab to be awful. The popcorn was so stale it squeaked when you chewed it. The popcorn was so nasty people asked for their money back and they hadn’t even paid for it!
At the end of the experiment they weighed how much popcorn sac person ate. They also asked questions about hunger, boredom, and other questions we associate with overeating.
The ones who ate the most, across the board, were people who had the larger tubs of popcorn. Other factors did not matter.
They did this experiment all over the country, with all ages, all races, and the results were the same.
The ones with the larger tubs ate 53% more popcorn and had 21 more hand dips into the tub (weird I know). The extra popcorn eaten came out to be around 173 calories more per person.
173 extra calories a day would pack on an extra 18 pounds of fat per year on you. Pretty significant. And this was with popcorn that was nasty! Imagine if it was something delicious.
The scariest part is that not one of the participants thought that was the reason they ate more. It didn’t even register in their brain that could be a cause.
So chances are, you fall victim to that too.
Start downsizing! Use smaller plates, smaller bowls, smaller cups.
Don’t bring the box of cookies with you.
Leave the bag of chips in the pantry.
I went to Chattanooga for a couple of days to celebrate Fourth of July and to meet up with friends who run a boot camp there. It was an awesome trip, but I overdid it.
Too much food and drink that is not conducive to helping me reach my goals. Translation- I ate cheeseburgers and fries as often as possible.
And I was really feeling it yesterday. Sluggish, not motivated, stomach not quite right.
Are you feeling somewhat similar? Did you overdo it for a few days?
Then I want you to join me in recommitting to your goals. Think about when you wrote down your New Year’s Resolutions so long ago.
How are you progressing on those? You should be about halfway to your goal because we are at the halfway point in the year.
Even if you’re not, it’s not too late! It is time to go to work though.
What do you need to start doing today to start getting back on track? Two things that I have let slip are drinking enough water and prepping meals ahead of time.
And if I’m honest, my workouts have not been as stellar as they could be. I used to think it was crazy that a lot of top trainers hire trainers to keep them in shape. I get it now.
So I am starting to put a 24 ounce water bottle next to my bed, so when I wake up first thing I do is drink that thing down. And I have my meals ready to roll tomorrow.
For my workouts, I just needed a little attitude adjustment. I got a little reminder of what life could be like if I ever go back to being overweight. Everything is harder and I refuse to go back.
Where do you need to start? Shoot for small things that you can do to get back on track.
Do you need help? We are running a new member special right now. $99 for a mont of unlimited boot camp.
If yo unwed accountability, if you need the extra push, and if you are ready to re-commit to reaching your goals sign up today.
You can register here —>New member special
6 months left in the year, let’s do this!
Baseball, hot dogs, apple pie, and burpees. America’s favorite past times.
Get a quick workout in before the gluttony starts. Won’t take up much time and then you can get on with the festivities.
You can do this workout anywhere you like and it actually works great as a group. Set up 4 objects in a diamond pattern, then designate which object is first base, second, third, and home. Next pick out 4 exercises that correspond with each base. For example:
First base-15 pushups
Second base-15 burpees
Third base-15 shoulder presses
Home-15 jump squats
You can use whatever exercises you prefer and you don’t necessarily need equipment.
Don’t be turning this into a drinking game! I’m watching you.
Every time you go all the way around the “bases” it counts as a run. Set a time limit and try to score as many “runs” as possible.
You can go for 15 minutes, take a rest break, and then change the exercises up. Perfect chance to teach grandma what a burpee is. If you are doing it as a group, try to outscore the other team or individual.
Hope you have a great holiday and remember all the members of our armed forces who are fighting to keep our great country free.
This month marks the 5th year that I have been training nothing but women. It has been an amazing and rewarding experience.
It is also a miracle I made it.
I have made every mistake you can make. Went about things the completely wrong way, but made it any way. Thank goodness women are so forgiving.
So I decided to write a letter to myself. Thing I wish I had known 5 years ago. Maybe it can save some other poor ginger a lot of heartache.
And maybe it will entertain you a little along the way.
Guess what? You know that idea you had about doing workouts for women in a parking lot? It actually worked!
There are probably a hundred other things I have forgotten that I learned along the way, but here are 50 things you need to know about training women and about yourself.
1. When women talking about cycling together there is not necessarily always a bicycle involved.
2. Kegels. You now know a ton about them, deal with it.
3. 87% of women prefer zipped hoodies to the pullover kind.
4. On certain exercises, boobs matter. Like a lot.
5.Women are super competitive. Even if the women they are competing against don’t know they are in a competition.
6. A little recognition goes a long way.
7. You don’t need to yell to make women pay attention, you just need to be talking about something that matters to them.
8. Where 2 or more women are gathered, they will not agree on the music.
9. If you want to change a whole family’s habits, start with the mom.
10. One day you will casually mention you are trying to gain weight. Open hostility will follow.
11. You know that Facebook thing the kids are using? It will help you grow your business by allowing you to stalk your clients. Erase this one after you read it.
12. Wheelbarrow pushups are a terrible idea. Move on and never speak of them again.
13. Women who have not shaved their legs will not like linking up their legs for group situps. In fact, no one will like them.
14. The first class you will ever teach, a Biblical swarm of bugs will attack your class. Have a plan for dealing with this other than screaming “It’s every man for himself!”
15. Traditional advertising for a boot camp does not work very well. Who the heck wants to go to a boot camp? Focus on building relationships first.
16. The scale will be your biggest nemesis. Take heart, one day you will get to smash a scale with a sledgehammer on the news. It’s a sweet, sweet day.
17. Your hair only gets worse.
18. Your clients will follow your lead. If you are positive and energetic it will rub off. If you are negative and lethargic, that will rub off too.
19. Be connector. Life long friendships will start with “Hey Sally doesn’t your son play t-ball at the Y? So does Jane’s son. Have you met Jane?”
20. Brace yourself. You will hear things from women that will shock and disturb you. You will hear some of these while your mom is right here too. The intent of these is to see how red your face gets.
21. Your face get pretty red. One day you will be immune to even the most horrendous tales. That day may seem like it will never come, but it does.
22. One year you will win every fitness award you are nominated for. You will celebrate with pizza that night, don’t tell anyone.
23. That time of the month is always right. Don’t try to argue, you can not win.
24. It is a good sign when you have haters, don’t take it personally.
25. You will be a little nervous about a 73 year old lady joining your class. Don’t be, she is amazing and an inspiration to many.
26. You will do many embarrassing things for charity. The dance class you “teach” will haunt your for the rest of your days. Do it any way.
27. For better or worse, you will become just one of the girls. Eat raw meat and pick up heavy objects to keep testosterone levels in check.
28. Women love exercising with pumpkins, make it happen.
29. When people say “I will try to join you guys some time” they mean “I am never coming”. Yoda was right.
30. You still do not know why there are two Drake exits on the Parkway.
31. People don’t like exercise, it is your job to fix that.
32. You will be asked to demonstrate burpees in church on multiple occasions. You brought this on yourself.
33. You still use AOL. I can’t believe it either.
34. You will have good days and bad days. The bad days still beat having a real job.
35. It hasn’t happened yet, but one day women will love burpees. We will look like a genius one day.
36. Your thighs keep growing and your calves keep shrinking.
37. Ladies love hip circles.
38. Remember when you struggled to get a C in writing classes? You are now a best selling author.
39. You still don’t know how to use colons, semicolons, or punctuation in general.
40. Quit acting like you are normal. There is enough of that in the world. Be yourself, even if you are a dork.
41. Invent a weight that shakes, market it on light night TV, become filthy rich.
42. Being the center of attention and public speaking still make you so nervous you want to throw up.
43. You will feel slightly less pukey though. Progress.
44. You might have a slight coffee addiction.
45. Your wife is amazing, don’t you dare screw that up.
46. Your son is going to be a giant. Start saving for shoes and groceries now.
47. Depending on the circles you are in you will be known as either the Giant Panties Guy, Gold Pants Guy, Mullet Guy, the Boot Camp Guy, or Flag Pants Guy. Not sure what you should do with the information, just thought you might like to know.
48. Do not run the Cotton Row in those flag pants. It’s hilarious for one mile, then awful.
49. Get your clients used to working out first, then work on getting them to eat right, next work on sleep and stress. One habit at a time.
50. You will learn to respect and love women even more than you do now. They are the absolute best to work with. You are making the right decision and your life will become so much better for it.