Posts tagged huntsville adventure boot camp

How to make your own almond butter (video)

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I love almond butter and I’m not ashamed to admit it! The only downfall for me is that it is so expensive.

What if I told you that you could make it yourself and save yourself fifty cents? Sorry to shock you like that with an outlandish claim.

You actually save a little more than that, but the best part for me is that I know exactly what is going into it. All you need is:

-1 cup of almonds

-1/4 cup of liquid coconut oil

-fancy blender

Here is the video in all of its glory. Sorry if you are a stickler for food sanitation, my 8 year old son makes a cameo appearance at the end.

Making your own almond butter

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Don’t be a flea

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 Dont be a flea

We had a guest speaker at my men’s group at church this past weekend who was talking about a few of John Maxwell’s leadership laws.

The main one that stood out in my mind was something called the Law of the Lid. The Law of the Lid is about an experiment done with fleas.

The researchers put a bunch of fleas in a jar to study for 24 hours. This task reminds me when I worked for the government and part of my job description was “Other duties as necessary”. A sneaky way of getting around the “that’s not my job” complaint.

So they study these fleas for 24 hours and then they let them out. The researchers noticed something strange about the fleas.

The fleas would only jump to the height of where lid had been. Normally fleas can jump 150 times its size! But they got tired of hitting their head on that lid, so they backed off.

 onfleas2 Dont be a flea

Have you ever done that? have you tried an exercise or nutrition program for a few weeks and then just decide that you couldn’t make it any further.

Do you put limitations on yourself that only you can see? Are the limitations there because you got tired of hitting your head on the proverbial lid?

It doesn’t have to be like that! There is a program and a plan that works for you out there.

Our most successful people at boot camp are the ones that have taken the lid off and are not afraid to fail. We have grandmothers, people with high blood pressure, joint problems, busy schedules, and every other reason in the world why they should not be at a boot camp.

But they keep showing up, doing what they can, and getting better. Don’t let yourself or anyone else tell you what you can’t do.

You’re stronger than you think, tougher than you know, and more capable than you thought possible. You can make it happen.

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Inspiration at the pharmacy

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CDPHP thewholeperson Inspiration at the pharmacy

I was at the pharmacy last week picking up a prescription for my son. That is a scary place.

Multiple people my age (late 30s) picking up 6 or 7 prescriptions for themselves. All the braces, incontinence products, quick fix nutrition items, etc…

Do you know that 75% of health care costs are from chronic disease? Chronic diseases can be: heart disease, cancer, stroke, diabetes, and arthritis.

Chronic diseases are preventable! This is depressing, but also inspiring to me.

This is from the CDC: Four common, health-damaging, but modifiable behaviors—tobacco use, insufficient physical activity, poor eating habits, and excessive alcohol use—are responsible for much of the illness, disability, and premature death related to chronic diseases.

I had been going through one of those times where eating healthy just seemed like such a stinking hassle. Does that ever happen to you?

A person has limits with how much chicken and salad they can eat. But the trip to the pharmacy got me back on track.

My goal is to get older, but not to age like the majority of our population is right now. Some of it is out of my hands, but I control what goes into my body and I control my activity level.

And so do you.

Don’t accept that you have to be reliant on pills and potions to get through life. One of the greatest parts of my job is getting e-mails and texts from my clients excitedly telling me they are kicking blood pressure and cholesterol meds to the curb after a great report from their doctor.

Don’t accept the fate most Americans see as inevitable. You have the power to change your future, make your health a priority.

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The truth about low fat and low carb diets

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73f5244d38e4be65c5c7684733973e5f The truth about low fat and low carb diets

I’m here to tell you a secret about diet programs that most people won’t tell you.

Are you ready?

Here it comes:

They all work for weight loss

It sounds crazy right? A recent study backs this up: Low fat vs low carb study

Participants in the study were put on either a low fat or low carb diet. Average weight loss for both groups was about 18 pounds over a 6 month period compared to people who did not follow a diet.

Why is that? Two reasons: reduced calorie intake and consistency.

When you restrict something in your diet: fat, carbs, sugar, etc… more times than not you will lose weight. Because you wind up eating less total calories after you take out the fat, carb, or sugar based foods.

When you take in less calories consistently over time, you lose weight.  A pound of fat weighs 3500 calories. So if you take 500 calories out of your diet, then you would lose a pound a week.

I DO NOT endorse cutting out carbs or fat. They both provide unique things that your body needs.

I DO endorse getting rid of junk fats and junk carbs. Eating almonds before Almond Joys, that type of deal

If you are looking to lose weight, you need to cut down on the calories and junk food. You don’t have to cut down on carbs and fat.

The more you can cook and prepare your own meals made from whole foods that come from the Earth, the healthier and leaner you will be.

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This jerk threw sand in my face!

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72810962 14 somalisand afp This jerk threw sand in my face!

This guy must have played football with my buddy

It was my first football practice ever. I had no idea what I was doing, but I was very excited about doing it.

I got down into my freshly learned football stance across from my teammate. This was going to be my big moment.

The plan was to crush this guy, get onto the coaches’ radar, and then become a super star. That was not exactly how it went down.

The ball was snapped, I fired off, and promptly went blind. What in the world is going on???

Turns out the guy across from me threw sand in my eyes.

What kind of person does that? I now officially hated this guy. But middle school boys are a little different, as you may know.

Fast forward a week later and me and this guy are best friends. We are still friends to this day and I even wore a tuxedo in his outdoor wedding in New Orleans in August. That’s how tight we are.

Uvex Fire Suit This jerk threw sand in my face!

This is one of me from his wedding album

So I’m asking you to be patient when you start something new. Especially if you hate it.

-Your body will likely hate getting up early, if you aren’t used to it.

-You will hate having sore muscles when you first start a new program.

-It will be awkward doing exercises you have never done before.

-Eating vegetables is no fun if you have been eating junk all the time. I know that one from experience.

-Prepping and cooking your own food, can seem like a part time job

What you are feeling is life outside of your comfort zone. Think of it is as your new normal, you will not stay in misery. Focus on this becoming a lifestyle change, not just something you are doing this month.

Stick to it long enough to feel your energy levels go up.

Stay with it until you get that amazing feeling of being physically and mentally strong enough to take on anything life throws at you.

Keep at it long enough and one day you have made a healthy lifestyle a way of life. That is something to be proud of and it is an awesome feeling.

Don’t give up on yourself before you get there. You can do it and you deserve the rewards that come with it.

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Your attitude makes you sick

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man flu rant 3000461 0 1393554833000 Your attitude makes you sick

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’.

Quotation Zig Ziglar wisdom Meetville Quotes 12744 Your attitude makes you sick

Seems like the negative thinkers I know are sick a lot more often than the positive thinkers I know. Think about it for a second and I think you will find the same.

On the other hand, 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, etc… If you have no control over them, there is no use worrying about them.

Start making a conscious effort to become a more positive thinker. 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. Write that down as a goal and make it happen.

“Psychology trumps physiology.”-Alwyn Cosgrove

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How to workout in an office chair

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office workout How to workout in an office chair

How many of you are trapped at your desk for 8 plus hours a day? Are there a lot of days you don’t even get the chance to take a lunch break, much less take time to workout?

The American Heart Association recommends that you get 30 minutes of physical activity, 5 times a week at a minimum. Pretty hard to do that when you work an exhausting and time consuming job.

This is where the office chair workout comes in handy.

Before we move on, just know that you have to meet 2 requirements to do this workout:

-you have the freedom to move around a little bit

-You don’t mind people thinking you are the crazy person in the office

This workout is assuming you work 8 hours per day, 5 days a week. It also assumes you have a chair with wheels on it. Just stick with me.

This workout will not always be feasible, but a little something always beats a whole lot of nothing. Write that one down, that was pretty profound.

Here is how it works:

The Office Workout Hour How to workout in an office chair

Set an alarm to go off every 15 minutes. Every 15 minutes you will do the exercise for 1 minute, changing exercises every hour. You will get 4 total sets of each exercise in each hour.

Hour 1- Jumping Jacks

As an alternative, you can do chair jacks. Just do the upper body part of the jumping jacks. Don’t be surprised if people think you are drawing attention to yourself.

Hour 2- Squats

Use your chair as a guide. Feet shoulder width apart, push your hips back, keep your knees out, sit away from your knee caps, and slowly lower yourself down towards your chair. Lightly tap your chair, then stand all the way up.

Hour 3- Chair Plank

Place your forearms on the seat of your chair, walk your legs out until your body is in a nice straight line. Hold that position, make it harder by rolling the chair back and forth with your forearms.

Hour 4- Pushups

You can do the pushups on the floor, hands on your desk, hands on the wall, knees on the floor, hands on your chair, any option will do.

Hour 5- Push back/walk in

The moment you’ve been waiting for. This is where the wheels on the chair come in.

Place your hands on the edge of your desk, hands shoulder width apart, explosively press backwards (don’t push quite as hard if you are on hardwood floors).

Next, you will dig your heels into the ground and walk yourself back to your desk. Great hamstring workout.

Hour 6- High knees

Run or march in place getting your knees up as high as possible.

Hour 7- Reaches

tumblr l25a4a4DDj1qzbatyo1 500 How to workout in an office chair

Gets me every time

Feet shoulder width apart, knees slightly bent, lift your right heel, pivot, and reach your right arm across your body to the left side, repeat with your left arm. Make sure to pivot each time, letting your belly button lead you to the side.

Make it more challenging by squatting down lower as you pivot.

Hour 8- Basketball shots

Knees slightly bent, feet shoulder width apart, we will start with the right hand being the “shooting” hand. You will pivot and step to your left, reach out with both hands, and grab the invisible ball, step and pivot back, then shoot the invisible basketball.

If you have ever seen a 3 point competition, that is what you are mimicking. Alternate the shooting hands each minute, so both sides will each get 2 sets in.

If you want to make it a little more interesting, this is a great way to get rid of all the balled up papers and trash around your desk.

This will net you 32 minutes of exercise every day at your desk. You can start working in crazy stuff like foam rolling, stretching, yoga, etc… later on after you fully break your co-workers in.

You will find that you are more productive, energetic, and will more than likely reduce a lot of your back pain due to the decreased amount of sitting.

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The Magic Fat Loss Formula

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 The Magic Fat Loss Formula

A pastor was hired at a new church. He came in on his first Sunday and blew everyone away with his first sermon.

He wowed the congregation with his second sermon. But by the third and fourth sermon, people started to get a little concerned.

The pastor had preached the exact same sermon 4 times in a row. Some of the elders of the church decided it was time to sit down with the new pastor.

The elders said, “Pastor we sure think that is a good sermon, but why do you keep preaching the same one over and over.”

The pastor said, “I will stop preaching this sermon will people start doing what it tells them to do.”

Now you know why so many of my e-mails sound familiar icon smile The Magic Fat Loss Formula

We are all looking for that Easy button to press to make weight loss easy. The truth is that it takes sticking to the basics that you have heard for a long time.

Before you start looking into buying some fancy ab equipment on TV, have you tried planks to strengthen your abs?

Before you look at ordering expensive supplements, have you tried cleaning up what you eat?

Before you look at wraps to shrink your fat, have you tried exercising intensely 3 days a week on a consistent basis?

Before you go looking for that magic fix, remember the basics. If you are looking for a Magic Fat Loss formula, then use this one from Dr. Chris Mohr.

The Magic Fat Loss The Magic Fat Loss Formula

 

Start there, do these things on a consistent basis and see how the magic works. Once you can make all of these things a habit, then you can start the fine tuning.

Keep coming back to the basics until you get to where you want to be.

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Workout Challenge

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How fast can you do it Workout Challenge

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Your Official Healthy Weekend Plan

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The Healthy Weekend Plan Your Official Healthy Weekend Plan

Most people can do pretty good during the week. You get into a routine, you do your scheduled exercise program, and you handle your business.

Then the weekend comes and it is laying on the couch surrounded by pizza boxes and bon bons. Maybe that’s just me…

A study in the Journal of Cardiovascular Medicine found that people who were sedentary during their leisure time (watching TV, video games, computer time, etc…) were 3 times more likely to die of cardiovascular disease. Pretty scary right?

So I want to help you out. Here is the official Joe Martin Stay Healthy on the Weekend Plan. Needs a better name, but I have been sitting too long as it is. On to the plan!

 

1. Get 30 minutes of fun, physical activity in on Saturday and Sunday

Just get out and move for 30 straight minutes, preferably outdoors. Fresh air and sunshine do a body more good than you think. It can be a walk, a bike ride, chasing your kids (sometimes not classified as fun), etc…

If it rains, I will even count some Wii or Kinect video games. I want you to be as active as possible, as often as possible.

You can’t just count on your workouts to reach your goals, you have to lead an overall healthier life. If you exercise for 5 hours a week, sleep for 8 hours a night, that still leaves 107 hours for you to make or break your fitness program.

Find some healthy ways to fill in those gaps. Stand up more at work, park farther away, use the stairs. Little things become big things when you do them consistently.

2. Make better, bad choices 

 

Choose the cheeseburger, small fries, and small drink over the Big Mac with Super Sized Drink and Fries, apple pie.  Choose the guy who is unemployed and missing some important teeth over the guy on Death Row.

3. Try to get it right 90% of the time

If you can do that, especially on the weekend, you will be doing better than most. Don’t beat yourself up when you don’t get every meal perfectly balanced with vitamins and nutrients.

Pizzas happen, alcohol happens (a lot on the weekend), just don’t make it happen all the time. I went to a pizza buffet last weekend, I lived. Barely, but I made it though.

4. Eliminate the negative self talk

Why would you ever talk bad about yourself? That’s other people’s jobs! Never talk bad about yourself, it doesn’t do you or anybody else any good. Thoughts become reality, so pick the good ones.

5. Prep your food for the week

Chop up vegetables and fruit. Bake, grill, or Crock Pot a large amount of healthy, lean proteins. Prepare healthy snacks for the week.

The more you do to set yourself up for success, the better your results will be. You know how crazy the week gets, take advantage of this time to help yourself out.

Think about what you tend to eat when there is nothing prepared. Not good is it? Having systems in place beats relying on your will power that will eventually run out.

6. Rest and recuperate

Do your weekends leave you completely exhausted? Are they jam packed with activities from sun up to sun down?

Slow. It. Down. It’s ok to have some time where you just do nothing. Those are some of the greatest days ever for me.

I stay pretty busy during the week, but I make sure to take time on the weekends to chill. Not getting up at 4am helps to feed my rest needs too.

Whenever I have a really busy weekend, I feel it during the week. My workouts aren’t as good, I feel tired all the time, and I regret it.

Get plenty of sleep, take a nap if you can, and make sure to recharge the batteries. Your stress level will go down and you will feel better prepared to tackle the week ahead.

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