Posts tagged huntsville adventure boot camp

What you can learn from my basketball “career”

0
Somebody could't have slipped me a protein shake or a steroid or something???

Somebody could't have slipped me a protein shake or a steroid or something???

 

Here are a few of the highlights from my illustrious high school basketball career:

-fouled out in 2 minutes (2 offensive, 3 defensive) -played a total of 13 seconds one game -scored 12 points against! But it was against a team that was down to 4 players by the time I got in

 

Ok, so maybe football was more of the sport for me. My son loves basketball and thankfully as some awesome coaches. I do what I can to help him, but I am amazed at how much I have forgotten about basketball.

 

Despite not playing much, I practiced for so many hours and ran so many drills you would think I could retain a lot of that stuff. Not so much, but there is one thing that I remember.

 

Triple Threat

 

Anyone whoever played for Ronnie Stapler (here are a few other things I learned from Coach Stapler) knows all about Triple Threat. I went to school with his daughter and she would each lunch in the Triple Threat position.

 

Triple Threat is a position you get into when you get the ball so that you can easily dribble, shoot, or pass. To this day I get into Triple Threat whenever I catch a ball.

 

My point of all this b ball talk is to get you thinking about what Triple Threat could be for you in regards to fat loss and getting in shape. After you've been exercising and eating right for long period of time, you have the tendency to forget what worked for you.

 

The basics will always work, sometimes they just need tweaking. Think back to a time when you had success with losing weight, getting in shape, etc... What were you doing then?

 

Chances are you were: consistently exercising at least 3 days a week; cooking more, eating out less, and fueling your body with whole foods; doing the extra things that mattered like sleeping enough, being more active in every day life, having a positive attitude, stretching, and getting rid of harmful stress.

 

Or maybe you were in college and could eat, drink, and do whatever you wanted and still look good. That doesn't count.

 

It’s time to bring back your Triple Threat. Exercise, Healthy Eating, and the Little Things That Matter.

 

You don't have to start doing all of them today, just pick out the easiest one for you to start and then start! Make that step a habit (however long it takes) and then add in the next one. The key is changing something to get you started in a positive direction.

“A complete failure”

0
complete-failure

If you have been following my writing for awhile, this will probably not come as a surprise. But here it is:

 

Low fat diets do not work

  low-fat-is-wack  

That is not just my opinion, this study shows that low fat diets have "been a complete failure tackling obesity". So what do they recommend instead?

 

Here are some guidelines from the study:

 

-Focus on portion sizes

-Rather than avoiding carbs and fats, avoid processed foods

-Don't fear all fats, there are healthy fats you should make a part of your every day nutrition

 

I really like their advice. Any time you get back to eating foods in their natural state you are on the right path.

 

This is also good advice for Thanksgiving. Rather than limiting yourself with your favorite foods, eat them in moderation (or at least semi-moderation).

 

Choose more of the homemade items over the stuff that came out of a box or can.

 

And I'm pretty sure pecan pie is considered a healthy fat. Let's just all assume it is and not look it up.

 

PS- a will have a special workout video for you tomorrow to get you ready for Black Friday shopping.

Holiday Survival Guide (gift)

0
holiday-survival-guide

Did you know there are some unlucky people out there that are not on my e-mail list? I know, so crazy!

 

With that in mind, I wanted to make sure if that is you that you still got your free copy of the HABC Holiday Survival Guide. It is chock full of tips, tricks, recipes, and workouts to help you enjoy the holidays but still stay in shape.

 

You can get your copy here ---> Holiday Survival Guide

 

If you are more the type who needs hands on instruction, I want to invite you to our last boot camp class of the year. It will start on November 28th and run 4 weeks until December 23rd.

 

If getting in shape, losing weight, feeling better, etc... are goals of yours, why wait? Start doing something now that will jump start your 2017 and get you off on the right track.

 

Take advantage of our New Member Special. For $99 you get a month of unlimited classes. That isn't even the best part.

We guarantee that you will get results or you get your money back. You don't see many other people offering that do you?

 

We can make that claim for 3 reasons:

-We have a proven system of what works -We make exercise fun (you'll keep coming) -We are obsessed with helping people be their best (in a non-creepy, stalker way)

If you are interested, you can sign up for class here --->Life Change

My thoughts on the election. Kind of…

0

screen-shot-2013-03-12-at-5-56-01-pm-300x291

Not sure if you have been sequestered in a hidden location or studying film with Nick Saban, but there has been some crazy stuff going on with the presidential election this year. So much negativity from both sides it has been disheartening. Makes me think of the flu.

 

I read about a crazy study that involved the researchers gaving people the flu. I remember being pretty broke a few times in my life, but not so broke I would take a few dollars to get the flu.

 

I hate getting sick. Give me poor and healthy any day.

 

The researchers studied a group of people over a 6 month period to determine if they were positive thinkers or negative thinkers. If they had more activity in the right prefrontal cortex of their brain (home to anger, fear, sadness), they were considered to be negative thinkers.

 

If there was more activity in their left prefrontal cortex (home to enthusiasm, feeling upbeat, joy) they were considered to be positive thinkers. Then after the 6 months of studying these subjects, the researchers gave them the flu.

 

The end result was that the negative thinkers had lower antibodies, so they were more likely to get sick and would stay sicker longer. Makes sense to me. That's why Zig Ziglar calls it Stinkin' Thinkin'.

 

Seems like the negative thinkers I know are sick a lot more often than the positive thinkers I know. How about in your life? Have you experienced the same thing?

 

Research has shown that positive thinking can:

-Increase pain tolerance

-Lower blood pressure

-Lower stress levels

-Lead to better relationships

-Increase sleep quality

-Improve memory

-decrease depression

-Make people more likely to eat healthy, exercise, and rest more

 

That is just to name a few things positive thinking can do for you. You know what the coolest part is?

 

You alone get to determine your attitude.

 

I think that is awesome! There are so many things in our lives we have no control over. It is the things that we don’t control that stress us out the most. Weather, our looks, other people (especially on Facebook), and right now presidential elections.

 

Donald Trump is the president whether that makes you hopeful or hopeless. If you have no control over that, there is no use constantly worrying about it. There is something you can do though.

7d0_helping_others_is_li  

What can you do to make a more positive impact on the world? Go help others. That is a proven way to make yourself feel more positive about the world.

 

Start making a conscious effort to become a more positive thinker too. It is like anything else, if you put the focus and energy into changing your thoughts they will change.

 

Barbara Fredrickson, an expert in positive psychology, recommends a 3 positive thoughts to 1 negative thought ratio. That is your homework this week. Make a conscious effort to have your positive thoughts outweigh your negative thoughts.

I thought my son had been kidnapped

1

unknown-1

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:

 

unknown

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.

Gratitude

0
level-of-gratitude

Happy National Gratitude Month! We’ve all heard the word, but do you ever stop and think about what gratitude means? Here is the fancy definition according to Google:

 

Gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.

 

I was just thinking about this concept the other day. My body was feeling pretty beat up, I was tired, and didn’t really feel like going to my jiujitsu class. Then it hit me how truly lucky I am.

 

There are thousands of people who trade places with me in a second.

 

I think about people in constant agony, morbidly obese, paralyzed, fighting cancer, or any number of diseases and conditions that keep them from exercising. Sometimes I forget how truly blessed I am.

 

How about you? Do you ever stop and think about how good you actually have it?

 

We all have things that could hold us back, that does not make us unique. What makes you unique is how you press on any way.

 

Take 5 minutes today to show appreciation for and to return kindness to your body. What will be your motivation to leave your excuses behind and move forward, despite all the reasons you have not to?

What to do with excess Halloween Candy

0

operation-gratitude

Candy is awesome. There I said it!

 

Most fitness pros won’t admit that. They like to act like they eat chicken and broccoli all day long. I do that too, but I finish it off with a Snickers...

 

The problem is when there is too much candy. Maybe you were expecting a ton of Trick Or Treaters and none showed up. Or maybe you went grocery shopping when you were hungry and now you are feeling candy guilt.

 

The guilt where you don’t want to eat all the candy, but you don’t want to throw it away either. Then I have the solution for you!

 

I am participating in Operation Gratitude. We are helping them collect excess Halloween candy to send to our men and women who are serving overseas. We are taking donations starting today and then the last day will be November 11th.

 

If you are in the Huntsville, Madison, Harvest area you can come enjoy a free class on us and drop off your donation. Or you can arrange a time to drop your candy off at another location. You can provide a little taste of home for someone who is far away from theirs.

 

You can also search for locations near you at this link:

 

------>Operation Gratitude

“I’m doing this for you”

0

Bill McCartney

Bill McCartney was a football coach for the Colorado Buffalos from 1982-1994. He had many great moments as a coach, including winning national Coach of the Year awards 3 times.

 

I want to tell you about one specific story about him in particular though. One year they were about to play a powerhouse Nebraska team that everyone was predicting would destroy his Colorado team.

 

He knew he had to come up with something extraordinary to get his team to beat the more talented team. He called all of his players in and told them to do one thing. The players were asked to call a loved one or friend and tell them to watch the game on Saturday because they were playing specifically for that person.

 

Each person called their mom, grandmother, father, etc... and told them the plan. What happened next was something out of a movie. The underdog, but overachieving Colorado team upset the powerful Nebraska team.

 

After the game, each player signed a football with the score on it and sent it to the person they had dedicated the game to. I love stuff like that!

 

Cool story, but what does it have to do with you? I want you to try something similar. I want you to pick out a big goal of yours (run your first 5K, lose 50 pounds, get off your medications, etc...), then I want you to tell someone, “I'm doing this for you.”

 

Maybe it is your spouse or your child you want to do this for. Pick out a person that means the world to you and would really love to see you reach your goal.

 

One of my clients did this to quit smoking. She told her daughter, “I’m going to quit smoking because I want to watch your grandkids grow up.” She was able to quit smoking.

 

You will work so much harder when it is not just about you. Working for something bigger than yourself is just the extra push some people need to reach their goals. Plus it adds an extra degree of accountability.

 

This may sound corny but I am telling you it will work. It makes the other person feel great that you mean that much to them and will keep you motivated to keep going.

Burpee Calculator? Sickos…

0

As One Fitness' Burpee Calculator

As One Fitness' Burpee Calculator

3.4 pounds of candy. That is what the average American eats every year during the Halloween season. I don’t mean to brag, but I think I’m above average on this little stat.

I feel it’s my job as a parent to save my son from eating all of that candy. I’m a giver.

This e-mail is not about avoiding candy all together, it is mainly about being aware how many calories you are taking in. Did you know some sick person came up with a Burpee Calculator? And it wasn’t me if you’re wondering.

You can go check it out and see how many burpees it takes to burn off one fun sized treat. Spoiler alert-it’s depressing.

For instance a person weighing 180 pounds would have to 69 burpees to burn off one fun sized Butterfingers. Dude…

Have a great Halloween, enjoy your candy but also keep everything in perspective.

Better Bad Things

0
 

logo

I was listening to a podcast called The Impact Show yesterday and the host was talking about having better, bad days. I have been preaching about the importance of better, bad choices for years so this will be a great addition. Let’s get into these two concepts a little bit.

Having better, bad days

This is based on the Japanese philosophy of kaizen. Basically it is focusing on constant and continuous improvement. Getting better every day, even if it is incremental.

But when you are working out, there are some days you just don’t “feel” it. Maybe you are tired, stressed out, don’t feel like being there, or any number of other things. What do you do then?

You make the best out of a bad situation. What can you improve that workout? What positives can you take away? A huge one might be, you showed up even when it was the last thing you wanted to do! That is a victory. Find a way to get better every day.

Better, Bad Choices

This is a nutrition philosophy I learned years ago that mainly applies to fast food. Because you will find yourself at a fast food place, possibly some time soon.

Not exactly the best choice, but life happens. Let’s say you end up at McDonald’s. Instead of ordering the Big Mac with large drink and fries, you order a cheeseburger with medium fries and medium drink. You will save 500 calories (1348 for Big Mac meal vs 848 for cheeseburger meal). That is a meal’s worth of calories! Another victory.

Always look for the bright side and try to find small victories even on days where it looks there are none to be found.

 
Go to Top