Posts tagged huntsville adventure boot camp
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.
Shout out to the mighty avocado! Here are just a few of the things that make it so awesome:
-More potassium than a banana
-Helps relieve joint pain from arthritis
-Good source of fiber
One great healthy take away I got from my trip to Nicaragua was using avocado in place of mayo. A great recipe I have been using lately is Nicaraguan Egg Salad. It may have a different name, but my Spanish is very shaky so this is what I’m calling it.
Nicaraguan Egg Salad
Combine together in a large bowl:
-6 diced hard boiled eggs
-2 diced avocados
-2 diced roma tomatoes
-1/2 diced onion
-Handful of jalapeños
Sprinkle the whole mixture with lime juice Then add garlic salt and pepper to taste. Really simple to make, tastes great, and is a healthy alternative to regular egg salad.
Get creative and think of ways you can use avocados in place of mayo. It is a much healthier option and I think you will be pleasantly surprised at how good it tastes.
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.
Napoleon Hill is probably the third most famous Napoleon, behind only Bonaparte and Dynamite. Napoleon Hill is best known for his book “Think and Grow Rich”.
Included in the book are his six steps for turning your desire for money into actual money. In reading it, I couldn’t help but notice it is also the perfect plan for weight loss .
Like many things, the mental side of weight loss is often the hardest part. I just changed Hill’s money part into a weight loss goal setting plan.
Try these 6 steps to get your mind right, get a game plan, and to increase your chances for success:
First. Fix in your mind the exact amount of weight you desire to lose. It is not sufficient merely to say “I want to lose weight." Be definite as to the amount.
Second. Determine exactly what you intend to give in return for the weight loss you desire. (There is no such reality as “something for nothing.")
Third. Establish a definite date when you intend to lose the weight you desire.
Fourth. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.
Fifth. Write out a clear, concise statement of the amount of weight you intend to lose, name the time limit for its acquisition, state what you intend to give in return for the weight loss, and describe clearly the plan through which you intend to lose it.
Sixth. Read your written statement aloud, twice daily, once just before retiring at night, and once after arising in the morning. AS YOU READ, SEE AND FEEL AND BELIEVE YOURSELF ALREADY HAVING LOST THE WEIGHT.
You can tell this book was written in 1937, but the principles still stand true today. There is tremendous power in following the steps that he laid out. Give them a try and I guarantee you will get results.
The inner thigh muscles are also known as the adductors. You can remember that because they pull your leg back towards your body, like you are ADDing it back to your body. You just got 75% of what I remember from my college degree right there.
The adductor muscles are not only important because toned inner thighs look good, but they can also help you prevent injuries and increase your performance in physical activities.
So if you want to look better, prevent nagging injuries, and/or you would like to squeeze the life out of someone Bond Girl style I got your back.
Here are 4 exercises you can do at home to strengthen and tone your inner thighs:
1. Band Adduction
Connect a band to a stable object and then attach it to your right ankle. Stand up tall with tension on the band before you start. Move your foot to the left like you are sweeping just above the floor. Control the movement as it goes back to your right. Repeat on your other leg, hold on for balance as needed.
2. Plie Heel Raises
Start with your feet wider than your shoulders with your toes pointing out at a 45 degree (or more if it is comfortable). Then squat down and hold that position with a nice flat back. Hold that position for 60 seconds and alternate lifting one heel at a time. Increase the weight to make it more challenging, decrease weight and/or time to make it easier.
3. Wall Squat Squeeze
You will need a wall and a ball for this one. Place a ball (exercise ball, medicine ball, basketball) between your knees, back against the wall, and slide down until your knees are bent at a 45 degree angle. While holding the squat, squeeze your knees as hard as you can against the ball.
4. Chair Adduction
Lay on your left side, place the inside of your right foot on top of a chair or coffee table. Raise your left leg up and touch the bottom of the chair or table, pause at the top for a count, and then slowly lower your leg down. Repeat on the other side.
For many of the women I train, pushups are their worst enemy. They are not shy about letting you know their dislike of them either. Just trust me on that one.
The main reason people don't like pushups is the same reason I don't like fixing things. I'm not very good at it.
But they are one of the best exercises you can do for your entire body. So we do pushups in my boot camps. I often get asked about how to be able to do more pushups or move from doing pushups on the knees to pushups on toes.
I present to you the Grease the Groove technique.
Terrible title, effective method. We will use it for pushups, but you can apply it to any exercise you want to get better at. Pullups, presses, burpees, etc... it will help you get better at all of them.
I learned the Grease the Groove (or what the cool kids call GTG) technique from a former Soviet Special Forces trainer named Pavel Tsatsouline. He had the revolutionary idea that if you want to get better at something, you should probably practice it. Weird huh?
Here is the equation he came up with for you math people:
So here is how to be able to do more pushups. First you need to know what the maximum number of pushups you can do is. For this example we will use 10 pushups.
Several times a day you would drop down and knock out 4 pushups there, 5 pushups here. All throughout the day, but the key is to never get to the point where it is a struggle to do the pushups. You want to train as often as possible throughout the day, while still being as fresh as possible.
How about changing from knees to toes? You can still use the GTG method, but with a twist for the knee pushups. Because knee pushups do not properly mimic the toe pushups, you need to try something different. Switch from knee pushups to doing pushups at an angle. You could use a bench, a wall, etc... to practice your pushups. You can start at a 45 degree angle and start working your way down from there. Apply the same GTG technique with the angled pushups.
The basic premise is that you are strengthening the neural pathways through something called synaptic facilitation. Remember that, it might be on Final Jeopardy one day.
Big words aside, this is a straight forward and effective way to get better at something. Pick out an exercise you are weak in, apply the same GTG technique for whatever exercise it is for 6 weeks, and I bet you will get great results. After you set a new personal record, drop me a line and let me know!
Google is an amazing company in many ways. Don’t believe me? Go Google it. You know you’ve made it when your company name becomes a verb.
They have something called their People Operations team. At most places it is called an HR department. The mission of the People Operations Team is “find them, grow them, keep them”.
As part of their job, the People Operations team wanted to help improve employees’ health. They started a study they nicknamed “Project M&M”.
Project M&M experimented with where the M&Ms were placed and in what container. They got great results from putting the M&Ms in opaque jars, while putting healthy snacks (figs, pistachios, etc…) in glass jars.
In 7 weeks the New York office (comprised of 2000 people) ate 3.1 million less calories from M&Ms. That is amazing!
You can use some of these same tactics for yourself. Try making two, small changes in your kitchen area.
1. Make healthy snacks visible and readily available
If you have a bowl of your favorite fruits on the counter, vegetable cut up and ready to snack on in your fridge, or other healthy options in plain eye sight and ready to go you are much more likely to make that better choice.
2. Hide the less desirable snacks
I get it. Sometimes a person just needs some chocolate. But if you have a bowl of Hershey’s kisses on your desk in a clear bowl, you will eat 248% more! Put your sweet stash out of sight and in a place where you will have to work to get there. I guarantee it will cut down on your consumption of it, but it will be there for your chocolate emergency.
Try those two changes and see how it works for you!
Something I preach about constantly is the importance of a lifestyle change, rather than just the “I need to lose X amount of pounds” goal. When all you are focused on is that number on the scale, you let a lot of things fall by the wayside.
Not every pound is created equally. You want to carry as much lean muscle mass on your body as possible. That way you will burn more calories at rest and your goals will be easier to reach.
If you are doing strength training as part of your workout (and you should be), you could add a pound of muscle and lose a pound of fat. On the scale it looks like nothing! But in reality, you are doing awesome.
When you are only focused on weight loss, it makes you more susceptible to fad diets. Here is a hint- if a diet tells you to completely give up proteins, fats, or carbs stay away. Your body needs all 3 of those macronutrients to function properly.
You can fall into the trap of starving yourself to get the weight down. You don’t have to starve to get results! You can eat meals that nourish your body, made up of foods you actually like, and you don’t have to be hungry all the time.
The key is to make your meals more nutrient dense. This will provide you with the energy you need without making you take in more calories than you need.
Focus on the making fitness and health a way of life. Move more (especially outside of your workouts), eat healthier, take care of your muscles, get plenty of rest, and enjoy yourself! Life is too short to walk around feeling unhappy and unwell all the time.
PS- if you want to take the guess work out of what to eat, when to eat, and how much to eat I have spots left for my new Weight Management System. You can go to this link below to learn more and to reserve your spot.
We all know that we should be eating better, but do you realize just how important it is for your results? It is estimated that 70-80% of your results come from what you eat and drink.
That is why proper nutrition is so crucial, but it is also the hardest part to figure out. What do I need to eat? When do I need to eat? How much do I need to eat?
Those are all questions that need to be answered to dial in your eating plan. It used to be a matter of trial and error, which usually becomes heartbreak and frustration.
But now you can have the solution right at your fingertips.
This is where Pro Diets Weight Management Software comes in. You are guaranteed to get results with this.
Pro Diets™ is based on perfectly-portioned meals that are instantly customized specifically for you. It calculates your exact amount of calories, exact ratio of proteins, carbs and fats, exact foods… EVERYTHING!
All you have to do is answer a few questions, choose what meal plan you would like, and then it sends you 7 days of exactly what to eat for breakfast, lunch, dinner, and snacks. You will also get a grocery shopping list, so you know what to get ahead of time.
If you don’t like something on the list, you swap it out with something you do like. This is not about denying yourself, this is about eating foods that will give you sustained energy and that you will actually enjoy.
One of the coolest features, is that it comes with a free, mobile app. Anything you can do on your computer can be done just as easily from your phone. This app is awesome!
Every meal of every day… Individually customized so that you will eat foods you like and STILL reach your fitness goals.
And it is only $14.95/month
Go here --->Pro Diets to reserve your spot.