Fat loss for women, its what I do
Posts tagged huntsville adventure boot camp
Boot camp sale for single moms
04 days
by brawny7878
in Giving back
Happy Father’s Day weekend! One of the greatest honors I have ever received was the day I got to be a dad.
I was also blessed to be raised by what science has discovered was the best dad ever. Scientists may have discovered the same about your dad.
My wife did not have the same luxury though. She was raised by an extremely resourceful and strong single mom. It is truly amazing some of the things my mother in law has been able to accomplish.
So as a tribute to all the single moms out there who are tasked with the incredible responsibility of being mom and dad I want to offer a special deal. For our boot camp that starts on July 1, all single moms can get a month of unlimited boot camp for $99. The last day for this deal is Monday June 17th 2013.
To take advantage of this deal, just e-mail info@HuntsvilleBootCamp.com I will set it up for you.
Tips for emotional eaters
08 days
by brawny7878
in Healthy eating
We hosted an Emotional Eating Seminar this past weekend. The session was led by Holley Porter-Wright, who is a certified Health Coach and accomplished yoga instructor at Yoga Hom.
For the people who attended it was a wonderful and mind opening experience. One of the biggest things they got out of the class was that they are not alone in their struggles with food. Everyone there had very similar hold ups and sticking points with food.
Below are some of the tidbits I picked up and thought you might benefit from reading:
- A big step to conquering emotional eating is when you can distinguish from being physically hungry or just mentally hungry
-Emotional eating occurs because we are not meeting our needs
-Ask the question, “What do I need?” from the following areas of your life:
1. Body
2. Mind
3. Emotions
4. Higher Self
-You can’t eat compulsively if you are aware of your food and if you are enjoying your food
-Sit down when you eat (very important)
-Have you ever made a lasting change from berating yourself? Probably not. Long term change comes from having self compassion.
-There are no forbidden foods
-Emotional eaters tend to be huge givers who take of everyone but themselves
-Food is not a place for moral judgements. You aren’t good because you ate good that day and you aren’t bad because you had an off day
-Have built-in strategies that are non-food related in place to be ready when emotional eating starts. (Exercise, reading, music, dancing, etc…)
-Try to stay away from “I’ll be happy when _____.” statements. That is the carrot on the stick that you will never reach.
-An exercise to try and slow your eating down and improve your digestion is to chew your food 50 times before swallowing.
-If it’s a matter of will power, it’s only a matter of time until you give in.
That is just a few of the insights she gave us. The main theme Holley really drove home, is that you should listen to the signals your body is giving you. If you would like to get in touch with Holley and learn more about her health coaching or yoga services, her e-mail address is holleypwyoga@gmail.com
Bare Bones Boot Camp
09 days
by brawny7878
in Exercise
Your wishes have been granted! We have had several requests to have another Saturday morning class. We will be starting a brand new class on June 15th called Bare Bones Boot Camp. No weights, no mat, just bring some water and be ready to work.
This class will be high energy and fast paced, so you will be burning a ton of calories and having a great time doing so. This class is for people looking to:
-burn some fat;
-get in better shape for a 5k or other races
-just looking to get your Saturday started in a healthy way
Here are the details:
Where- Big Spring Park in downtown Huntsville
When- Saturdays 8-9am for 8 weeks starting June 15 and ending Aug 3.
How to sign up- go here —>Bare Bones
Also, don’t forget about our Healthy Body Image Teen Camp starting on Tuesday June 11th. Really looking to change some lives with that one.
We design our programs and services around what you want. So if there is something you need help with or would like to see, please let us know!
“We can’t all be successful”
313 days
I was speaking to a group not too long ago and I came to the potentially dangerous “Are there any questions?” part of the talk. I have had some blush inducing moments there, so I always get a little nervous.
But this time, it was not blush inducing. It was more anger/frustration inducing. He actually had a comment and he said “Well we can’t all be successful.”
What? Why not? It drives me crazy when people say stuff like that. You may not be able to have 6 pack abs when you are 60 years old or run a 5k in 15 minutes, but you can do better than you are now.
If you start with that attitude, then I guess you are right. You won’t be successful, walking around with a self defeatist attitude all the time. Things are not that bad!
My wife is a nurse and she mainly deals with older patients. She met a patient yesterday that has let herself go to the point that she will probably be bed ridden for the rest of her life. This person is not that old, but she is facing what I would consider a nightmare because she neglected her health for so long.
Don’t you think she trade anything she has to be in a body that could move? A body where she can take care of herself? I’m sure she wishes she would have taken a few more walks and made better food choices, while she still had it in her to do so.
Don’t let that be you. Are you healthy enough to move? Then you can be successful and you can reach your goal. Someone in a hospital bed is wishing they could do the things that you take for granted. Stop doubting yourself and start helping yourself.
Here is your action step. Do one thing today that gets you closer to your goals. Whether it is big or small, do something to move towards your goals. Repeat this process every day and imagine where you could be in a month, a year, ten years.
If you need help coming up with your action step, please let me know how I can help.
Spice, Spice Baby
015 days
by brawny7878
in Healthy eating
Just in case you have ever needed a picture of tumeric
Let’s face it, eating healthy can get boring. So why not spice things up? Using the right spices can not only make your food more exciting, but it can also give your metabolism a little boost. Here is a list of spices you should give a try:
Garlic-One of the sticking points for fat loss is the body holding onto toxins. Let the garlic clear out your some toxins to get you ready to lose the fat. You may lose some friends along with the fat if you don’t bring a toothbrush with you.
Ginger-A certain ginger haired man can help you lose weight, but so can the spice. Ginger gives food an Asian taste, plus gives you a fat loss boost.
Tumeric-Sounds like a terrible chemical , but is actually really good for you. The main way this helps is by lowering your blood sugar and cutting down on cravings.
Cayenne pepper-A study found that some of the participants increased their metabolism by 25% by putting cayenne pepper on their food. The study did not say if it was due to the subjects sprinting to get something to drink or not.
Cinnamon-Another good way to get rid of toxins and improve digestion. Null and void if you are getting your cinnamon through Cinnamon Toast Crunch.
Black pepper-Another great metabolism booster, plus the positive sneezing side effect clears out your sinuses.
Chili powder-Has a similar effect as cayenne pepper. Great for fat loss and a good way to cook thinly sliced carrots.
What are your favorite spices?
Burn your ship! The motivation of desperation
018 days
by brawny7878
in Mindset
Have you ever heard the motivational tactic used by 16th century Aztec conqueror Hernando Cortez?
Upon landing on the coast of modern-day Mexico in 1519, he ordered all the ships to be burned before they started their attack.
This was a way to get his army completely focused and ready to do whatever it took to be victorious.
Retreat was not an option, there was no going home. They were either going to win or die trying.
Have you ever burned your ship? I have and it was one of the scariest, most exciting things I’ve ever done.
I started my fitness business on the side while working for the government. It was a tough decision to leave a job with benefits, steady income, and one I actually enjoyed. But if I wanted to take my business to the next level it was something I had to do.
There is a big difference in having extra income from a side business and having it be your sole income source. You go from “Hey that’s nice.” to “Hey I need to make this work or we can’t pay the mortgage.”
There is a saying that I was definitely living. “To be a success you need desperation or perspiration.” It was a mindset shift that resulted in me picking up my game in everything I did.
Have you ever been in a situation where you HAD to do something? There is very little you couldn’t accomplish when you have to. Ever had to finish a huge research paper that you had the whole semester and you miraculously finish in one day?
Change this over to fitness. Imagine if you had to do a swimsuit photo shoot in 6 months. I saw you physically flinch when you read that 
How hard would you work out? How disciplined would your eating be? You would be desperate to not embarrass yourself.
What if your doctor said you needed to lose 50 pounds or you were going to die? That is slightly more motivating than wanting to fit in some skinny jeans.
I want you to do something right now. Write down your goal. Not in your phone, not typed on the computer. Use actual and paper to write it down. It will connect you to that goal in a way electronics can not.
Whatever it takes, burn your ship and stop being “half in” on your goals. If you don’t have a goal that puts a fire in your belly every day to reach it, then you need a new goal!
What we do at boot camp, as demonstrated by my dog
025 days
One of the most common questions people ask me is, “What do you do at your boot camps?” They are asking what types of exercises we do. But deep down I know they truly don’t care. They don’t!
What they really want to know is, “Can you get me results?” The answer to that is yes of course! I could tell you about all the fancy, awesome exercises we do. The equipment we use, the variety of workouts, etc… In the end, what we do is get you unstuck.
Here is a video starring my dog, that demonstrates that.
| Getting Unstuck, starring Shug the dog |
That is what we do. We coach you, make adjustments, encourage you, and make sure you reach your potential. You have everything you need right now to be successful, we just help you bring it out.
Quick and Healthy Meal Preparation
027 days
by brawny7878
in Healthy eating
Today we have a guest post from Laura Watson. Laura is a Registered Dietitian, who not only attends our boot camps but also helps our clients create meal plans. She has a very helpful post on creating your own healthy, frozen meals.
Can you imagine coming home and literally bringing out a supper from the freezer that isn’t high in sodium and full of preservatives, is truly quick, easy and convenient and the big plus, is healthy? Imagine this meal….Tilipia with Mango Strawberry Salsa, a cold bean/rice salad and for dessert, yogurt covered fruit and granola.
Nutritionally you are getting a lean meat, a fruit serving, a milk serving and a starch. Since this meal could have more non-starchy veggies the only work or preparation cut be cut tomatoes, a side salad or in hindsight, broccoli added to the bean/rice salad.
Instead of planning, grocery shopping and preparing meals every day you could do those tasks once a week or once a month and freeze the meals. To understand what I am talking about check out the web site www.onceamonthmom.com.
If you are a Mom or not a Mom this web site is for you. When getting home from work you simply take the food from the freezer and allow it to thaw. You might have to quickly cook some of the recipes, but all in all, much less time and waste in wondering what to cook, less costly than “take-out” or eat out and again, easy and healthy!
Let’s take the food examples above. The recipes are featured in May’s 2013 Traditional recipe list on the once a month meal web site. After clicking on the May 2013 list scroll down to the following recipe: Talipia with Mango Strawberry Salsa. Use fresh or frozen tilapia. If fish is fresh, you’ll need to freeze it. Combine the fruit to make the salsa and freeze. When ready to eat remove the tilapia and frozen salsa and thaw in fridge. Follow directions in thawing and cook the tilapia (only 6 minutes to cook). Place thawed salsa atop the cooked tilapia.
Next let’s glance at the Cool Bean Salad, a very easy salad. This recipe makes 6 servings. You’ll divide it into 6 freezer bag servings. This one doesn’t have a nutritional analysis. You can use the following to do a quick nutritional analysis: http://caloriecount.about.com/cc/recipe_analysis.php.
For dessert consider the Yogurt covered Fruit and Granola recipe (featured as a breakfast recipe). Notice after making the granola you can freeze it. The cut fruit and yogurt is frozen in ice cube trays and later removed from the ice cubes and stores in freezer bags.
Fighting breast cancer, one burpee at a time
029 days
If any of you watched the video I posted about my core values or have ever heard me talk about our boot camps, I talk about how we are more than just an exercise class. This is my opportunity to back that up.
With over 200,000 women being diagnosed with breast cancer per year, chances are breast cancer has already touched your life in some way. For anyone who joins our boot camps that start on May 28th, we will be donating $50 to the Liz Hurley Breast Cancer Fund at Huntsville Hospital Foundation.
This offer is good for the Huntsville, as well as the Madison location. Any help you can provide in getting the word out would be most appreciated. This is a cause that is very important to me, so I am really excited to get an opportunity to help.
The Recipe For Awesome
034 days
by brawny7878
in Mindset
I recently gave a key note presentation to a group of local business owners who are looking to grow their businesses. My presentation was based on the 10 Core Values I have used to grow my business.
Everything I do: boot camps, blogging, books, e-mails, face to face interactions, phone calls, etc… is driven by these 10 things. My goal is to be very transparent in everything that I do. So I would love for you to check out this 10 minute presentation. If you catch me living outside of these 10 things, please call me on it!
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