Posts tagged huntsville adventure boot camp

Go for a lifestyle change, rather than a weight loss plan

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lifestyle-change 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 to learn more and to reserve your spot. ----->Learn More

70% better results, guaranteed

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better-results

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!

 prodiet-questionnaire-copy

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.

prodiets-meal-types

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.

mobile-pro-diets

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.

 

Give up coffee?

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coffee-owns-you

About 6 weeks ago I decided to quit drinking coffee. I love coffee and I get up at 4am, so this was not a decision I came to lightly. I was not having any negative health problems or anything like that, it was more of a mental thing.

I felt like the coffee drinking was getting out of control. It was the first thing I did every morning, every day. It got to where I would have a cup at 4am, then 7am, and then started having on in the afternoons as well.

It was beginning to feel like too much of a crutch, so I gave it up. There were some headaches and cravings, but overall it was not as bad as I thought it would be. Along the way I was checking to see if there were any health improvements. I did notice a slight increase in energy, but nothing major.

Fast forward to now and I am back drinking coffee, but on a slightly different level. It is not an every day, several times a day habit now. Coffee is something I appreciate much more, but have less.

My whole reason for sharing this with you is so you can take an inventory of your nutrition habits. Is there something that has gotten out of control? Do you feel like you can’t go a day without it? If so, whatever that is might be a candidate for quitting.

Maybe it is a daily Mountain Dew, Little Debbie, or pack of Skittles at 2pm. Give yourself permission to give it up. This is not forever, and you get to determine how long you will give it up for (1 day, 1 week, 1 month). The end goal is for you to take control of your habits, instead of them controlling you

Dave Ramsey is all about systems and you should be too

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Awesome guy, with an awesome business. And Dave Ramsey is in the picture too.

 

It was my wife’s birthday last week, so I wanted to do something special for her. She is a HUGE Dave Ramsey fan, so I took her to see his live radio show in Nashville.

I have a read a few of Dave Ramsey’s books and listened to his radio show a few times, but I am not nearly the fan my wife is. That being said, I was very impressed with how he runs things.

At Ramsey Solutions, they have a system for everything they do. Rather than leaving things up to chance, there is a certain way everything gets done. From how tours are done, to how people do the debt free scream , to when Dave visits with the audience on his breaks, and everything in between.

This way they can get repeatable and reliable results without relying on will power. We have a limited supply of will power, so the less you have to use the more successful you are.

There are a lot of places you can start, but here are 3 systems to help you get started.

Eliminate decisions

Set a firm workout time. Write it down, put it in your phone, or whatever you need to do but set a firm time. That way there is no negotiating, that is your workout time and that is that.

Prep ahead of time

Get your workout clothes ready, prepare meals ahead of time, have your water bottle filled up. These are all things that will help you DO the healthier things you want to do, rather than THINK about doing them.

Have a backup plan

 

Part of having systems is being ready when things don’t go exactly to plan. What will you do if the car breaks down, your child is sick, or you have to travel for work. Have workouts you can do at home and on the road ready to go.

Bad Mamajamma Training

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Deborah Tomason=Bad Mamajamma

Deborah Tomason=Bad Mamajamma

Have you ever done a kickboxing class? It is such a fun and energizing workout! We did a Cardio Kickboxing series several months ago and people loved it. So we are bringing it back on September 17th!

 

The class is taught by Deborah Thomason who has a black belt in karate, so she knows exactly what she is doing and how to teach it as well. There are several benefits you will get, but here are the top 5 benefits of cardio kickboxing:

1. Get toned from head to toe

You will learn the proper way to punch, kick, and defend. When done properly these techniques will incorporate every muscle in your body

2. Stress relief

Had a rough week? Let all that stress that has built up, fade away as you sweat through class. It is tough to beat punching something for stress relief.

3. Confidence booster

One of the best parts of cardio kickboxing is that you will feel stronger every day. That empowerment will stay with you throughout the day and through your week.

4. Learn self defense

This is not Fight Club. Just wanted to put that out there. But learning how to punch and kick harder while protecting yourself will help you defend yourself.

5. Better balance and coordination

Balance and coordination are two things that tend to go away as we age. They go away because we don’t use them like we used to! Integrating your hips into a punch or standing on one leg to kick will help wake these two attributes back up. You will see improvement in both balance and coordination.

There is an added bonus benefit that is not scientifically proven, but should be. You will become a badmamajamma. And isn’t that what life is all about?

You can sign up here to reserve your spot---> Cardio Kickboxing

The class is only $39 for 3 Saturday classes and is open to the first 15 who register.

3 Strange Tips For Your First 5K

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Color-Run

In honor of the Color Run being tomorrow morning, I wanted to offer up a few tips for running 5Ks. The great thing about the Color Run is it that attracts lots of people for their first 5K. If that is you, these tips will be very helpful. But even if you are a seasoned runner, you can still find benefit with these 3 slightly odd tips.

 

1. Don't be like Raquel Welch

Have you ever seen the sprinters in the Olympics? These are the fastest people on Earth and they have huge upper body muscles. Why is that? Fast arms, make fast feet. If you run with your arms motionless and in by your side like Racquel Welch dancing on Seinfeld, you are not going as fast as you can. And if you missed the Seinfeld era, my sympathies.

Try following these cues: arms bent at 60-90 degrees, keep your hands loose (don't clench your fists), let your hands swing from cheek to hip (not across your body), and think about driving your elbows back as opposed to pushing your hands forward. These things take a little practice, but can really help make you a faster, more efficient runner.

 

2. Jedi mind trick

One of the most important parts of running is the mental game. It can be really overwhelming to think about going 3 mile in your first race. Treat it like you would eat an elephant- one bite at a time.

Tell yourself to make it one step further, get to the next light pole, get past that building up ahead. Keep setting mini goals that propel you forward and don't let the big picture discourage you.

 

3. Get up on the good foot and blow out the candles

You're out running, your legs feel great, breathing is on point, and then someone stabs you in the side with a knife. The dirty side stitch cramp. They are awful and can really cramp your running style. Let the hilarity sink in.

A simple way to prevent these side stitches from occurring is to breath out when your left foot hits the ground. These side stitches are basically spasms of the diaphragm that running can cause because it makes the organs attached to the diaphragm jump up and down. You put a much larger strain on the organs attached to the diaphragm when you breathe out when your right foot hits. The organs on the left side are much smaller, so there is less strain. If you do get one, the best way to fight through them is to slow down and breathe out with pursed lips (like you are blowing out a birthday candle).

Hope these help!

When things go bad…

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when-things-go-bad

It is a fact of life that bad things will happen to good people. How else can you explain the fact that I’m losing my hair?

Things will go wrong in your lifestyle change journey. Family, work, medical, or any number of other issues will pop up and try to derail you. Since it is inevitable that something will get in your way we need to be ready.

Because like the great Will Smith says,

Will-Smith-Quotes3

Weather the storm

When something goes wrong, you don’t have to immediately fix the situation. Sit back, handle your immediate needs, and take stock of your future options.

Get a plan

If you injured your lower body, that does not mean you have to be sedentary until it heals. You can do upper body, you can do core exercise, you might be able to swim or even bike.

If work is getting crazy and you can’t make your normal workout, you can’t just give up! I wrote about the Whenever You Can Workout last week where you fit in tiny bursts of exercise throughout the day. Get up a little earlier or stay up a little later. With workouts, a little bit of something beats a whole lot of nothing. Do what you have to do to get it done.

Take action

This one seems pretty obvious, but is the most neglected. Life changes have a way of shutting us down. It is tough when you get out of your routine! The hardest part will be that initial step in the new direction.

Just remember the AAA philosophy.

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You will feel so much better about your situation when you begin to take back control of it.

Have someone to keep you accountable

 

We all need truth tellers in our lives. That person that will pick you up when you are down, but also kick you in the rump when you are having a pity party. You may not always like this person, but you will be always be more successful with them in your life.

3 things for runners to add to their daily routine

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  Runner-Tips

Today’s post is dedicated to all my running friends and those who might one day become runners. One of the biggest reasons people quit running is because it hurts!

That could be because they went too far too soon, muscle imbalances, improper technique, etc… That is why we have done running workshops in the past with physical therapist Dr. Nancy Harden, to give people the tips and tools to use to run pain free.

Today I have three things for you to add into your daily routine that will take you 5 minutes to do, but can make a huge difference for you.

Couch stretch

This stretch, made famous by Kelly Starrett, can be a lifesaver for people who have tight hips. And since the majority of us sit too much, the majority of us have tight hips.

This video shows a man with some fancy shoes demonstrating how it is done:

https://www.youtube.com/watch?v=zSfjqLFKR1A  

Lacrosse ball in the glutes

This is a step up from using a foam roller. It is a step up in effectiveness as well as how much it hurts. But tight glutes can lead to tight IT bands, tight IT bands can lead to knee pain, and then knee pain will make you quit running.

So here is another video that is not me:

https://www.youtube.com/watch?v=15bwZmuAJpk

I couldn’t do the two videos above without crying on camera, so I outsourced them.

Pinch of salt

If you are running long distances in the heat, you know you need to drink more water. But what’s the deal when you are drinking water all day, you’re peeing clear like they say you should, but you still feel thirsty? That probably means you are not absorbing the water you are drinking.

A simple fix to that is adding a pinch of salt to your plain water. You do not need to add salt with any water you are drinking with meals, just the times during the day when you are chugging water. You will feel more hydrated and cuts down on the bathroom trips too.

Co-Ed Class Coming to the Harvest/Monrovia area!

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Monrovia-Elementary

It’s been a great run at Adventure Boot Camp. We’ve had over 7 years of dudeless bliss. We have helped several hundred women change their lives and it has been an amazing blessing to be a part of. But now is the time to adapt and change.

 

Dudes will be allowed for the first time.

 

We are starting a brand new evening class out in the Harvest/Monrovia area for Women AND Men. Here are the specifics:

 

What- Co-Ed Boot Camp When- Starting on September 12th at 530pm. The class will meet on Monday, Tuesday, and Thursday. Where- Monrovia Elementary School 1030 Jeff Road

 

Everything else is the same format as our other classes. We still specialize in helping people of all shapes, sizes, and abilities get results through fun, safe, and addictive workouts.

 

This is a really exciting opportunity to expand our boot camp family. I would really appreciate it if you would share this new class with your friends and family who might be interested. Please send them (or yourself) to this link to reserve your spot Co-Ed Boot Camp

 

No experience needed, we meet everybody where they are and take them where they want to be.

 

Thank you in advance, have a great day!

Food Journal Fixes

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giant-glass-of-wine

Last Friday I challenged you to keep a food journal for one week. You were supposed to record everything you ate/drank, what time, and also how you felt. The whole point was to see if you had any established patterns we can work on breaking.

Some common things that I see are:

-eating out of boredom -eating habits change based on who you are eating with -the afternoon vending machine trip -the nightly glass of wine or 2. Or 3. Or 4. -mindless eating -eating more than you thought -that maybe you don’t eat as many vegetables as you thought -the calories from liquid calories (soft drinks, coffees, juices, alcohol, etc…)

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Do any of those look familiar? The first step is identifying that this is happening on a regular basis. The next step is a plan of action.

 

It is almost always easier to gradually take something out of your routine, rather than quitting cold turkey. So let’s start with the nightly glass of wine. Sorry if that is a sore point, I enjoy having a nightcap myself. Mainly so I can call it a nightcap.

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With wine, the first thing we need to address is the size of the glass. An actual glass of wine serving size is 5 ounces. Most wine glasses are 12-14 ounces. If you are drinking a nightly 14 ounce glass, your first step is to find a 9 ounce glass. Your mind will still perceive that you have a full glass of wine.

 

Then if you are having a glass of wine 5 nights a week, you cut back to 4 glasses per week. You continue working your way down until you are at a level that you are happy with.

 

What patterns did you see develop or that you struggle with? Please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.

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