Posts tagged huntsville adventure boot camp

Four Exercises To Strengthen and Tone Your Inner Thighs

thighmaster Four Exercises To Strengthen and Tone Your Inner Thighs

Forget everything you read below and just get you a Thighmaster.

Have you ever ridden a horse? A few days ago I went on a horseback ride with my family and I realized two things.

1. A whole new respect for cowboys

2. My inner thighs are not as strong as they used to be. It was a lot of fun, but I was hurting for a few days afterwards.

IMG 6730 Four Exercises To Strengthen and Tone Your Inner Thighs

Starbright loves carrots, apples, and chafing humans.

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. Skaters

A great exercise for cardio, as well as working several lower body muscles. Start with knees bent, hips pushed back and upper body leaning forward with a flat back. Push off of your left foot and jump to your right, then do the same pushing off of your right foot. For low impact, you can step instead of jump.

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. 

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Save your starfish!


beach beautiful starfish on the beach 1600x1200 93284 Save your starfish!

There was a huge storm that caused tremendous waves to throw thousands and thousands of starfish onto the beach. Jim ran to the beach and started throwing starfish back into the water. 

George watched him for awhile and then came up to him and said, "What are you doing?"

Jim replied, "I'm throwing these starfish back into the water, otherwise they will die."  

George then said, "Why are you wasting your time?  You can't possibly save them all! You could do this all day and not make a difference."

Jim calmly picked up another starfish, threw it into the ocean and said, "I made a difference for that one."

I love this story for two reasons. One, because it demonstrates that you truly can make a difference in the world by helping one person at a time. But also, because it applies to losing weight/getting in shape.

So many times we get overwhelmed by the huge amount of weight you have to get rid of or by the fact that walking up stairs feels like a marathon. So many people see that journey and give up without taking a single step.

"What's the use? I'll never get there, so why start?" 

The people that are successful know that everything matters. Every single healthy thing that you do is a part of getting you to your goal.

That 5 minute walk around the block matters!

Drinking a glass of water instead of a Coke matters!

Eating the first vegetable you've had in 10 years matters!

You know why? Because one day soon that 5 minute walk becomes 10, then 30, then 45 minutes.

On down the road, you've kicked the soft drink habit.

That single vegetable leads to you totally revamping how you eat.

So don't discount anything that you do. Keep at it! Make one healthy choice, make that a habit, and then keep pushing to the next level.

You're worth saving, don't give up on yourself.

PS-We all have people in our lives that need to hear this message. Please do me a favor and share this with them. And if they need help, someone to answer a few questions, or just someone willing to list then I am at their service.

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Desperation creates hustle


Desperation creates Desperation creates hustle

Have you ever heard about 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 guys completely focused and ready to do whatever it took to win.

Retreat was not an option, there was no going home. They were either going to win or die trying.

Imagine what you could do, if you HAD to do it?

There is very little you couldn't accomplish.

What I want you to do right now is completely commit to whatever exercise and fitness goals you have.

Imagine if you had to do a swimsuit photo shoot by summer time. Or you had to run a marathon.

How hard do you think you would work out? How disciplined would your eating be?

When I first started my business I was still working another job. It was my safety net in case things didn't work out.

My business didn't really take off until I quit that job and my business was the only way I could support my family. It was put up or shut up time and I refused to fail. Desperation creates hustle.

Whatever it takes, burn your ship and stop being half in on your goals. If it's something you really want, you will get there.

Let me know how I can help.

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The Condo Workout


The Condo Workout 30 The Condo Workout

I am on vacation in Florida right now for my son's fall break. If you really like the beach and you aren't there now, do not go on Facebook. Jealousy will ensue because it seems like everyone is at the beach.

My goal is to do something active every day, whether I'm on vacation or not.  I did a fun workout with my family yesterday that you can try on your own or in a group.

All you need is a band or TRX, a sturdy railing, a timer, and some steps. There will be 3 areas set up: bodyweight (A), steps (B), and the band or TRX attached to the railing (C).

Each exercise will be for 30 seconds, then you have 10 seconds to get to the next exercise and get going. You will do each circuit twice and there will be 3 circuits total with a finisher at the end.

Here are the circuits:

A. Squats

B. Step ups (right leg first round, left leg second round)

C. Rows

A. Pushups

B. Bulgarian split squats (right leg first round, left leg second round)

C. Jump squats

A. Plank

B. Lateral lunge (face in towards the hand rail on the steps, step your right foot up two stairs, push your hips back, and sit away from your knee while keeping your left leg straight)

C. Chest press

For your finisher, run/jog/or walk as many flights of stairs as you can do in 5 minutes.

Fair warning, people will be looking at you like you are crazy, wondering why you are forcing your wife and son to do these weird exercises, and it is almost guaranteed someone will be cooking bacon.

Stay strong, complete the workout, and you will be able to enjoy the rest of your day feeling good about yourself.

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The Peeing Problem (Awkward)


Kegels The Peeing Problem (Awkward)

In my fitness business I train a lot of moms. Including my own mom. It is one of the things I really  love about what I do. Moms continue to amaze me with what that they are able to accomplish.


I mean think where we would be without the patented "mom licking her thumb to get something off your face" move? We would be living like savages. 


Giving birth is not a pretty scene, let's just put that out there. The beauty of childbirth is a myth along the lines of Bigfoot.


It is a miracle for sure, but an ugly miracle. There are also many changes that occur with childbirth, but there is one that continually crops up pertaining to exercise.


The peeing problem.


Yep, I'm going there. Because it is a real thing! Hardly a day goes by when I don't see a jumping jack turn into a flapping of the arms with no jump.


I don't even ask any more, I just know. There is about to be trouble up in here if she keeps jumping.


So I want to offer a fix for this problem in the form of a little something called Kegels. 


What are Kegels?


They are exercises for the muscles of your pelvic floor that get their name from a doctor named Arnold Kegel.


I'm working on getting an exercise named after me one day. Hopefully a totally different muscle group will be involved.


The purpose of Kegels is to strengthen the muscles in the pelvic floor. Just like any other muscle if you exercise it, the muscle will improve.


On the flip side though, if that muscle is not exercised or gets damaged it will not function like it used to.


Why so you need to do Kegels?


Besides, the main reason I mentioned earlier, there are several reason why you should do kegels. Lately I have talked to several people who have older parents suffering from incontinence.


It has been a horrible experience for both the parent as well as the child, as you can imagine. They want to help their parents any way they can.


It is not just age that can cause incontinence; the pelvic floor can be adversely affected by giving birth, a sedentary lifestyle, and being overweight.


Along with incontinence (of the bladder and bowels if you really want to know), weak pelvic floor muscles can cause prolapse of pelvic organs and decreased sexual enjoyment.


How do you perform Kegels?


Like all heartwarming stories, this one starts in the restroom.


Next time you are urinating, contract the muscles that stop the flow of urine. These are the muscles you are looking to work. Chances are you have done Kegels before and didn't even know it.


Have you ever been peeing, heard a suspicious noise, and cut the stream off? If so, then you have gotten your Kegel on! That looks much worse in writing than I imagined, but I'm still going with it.


Once you figure out the correct muscles to contract, don't do it any more while urinating. You can actually weaken these muscles by continuing to contract the pelvic floor muscles while urinating.


Start off by contracting these muscles for 10 seconds at a time, then build up as your muscles get stronger. You can do these every day and at just about any time of the day. You might get a funny look on your face, but who cares? 


This is a simple, but effective technique that can really improve your quality of life. If you know of anyone this article can help, why not pass it on to them? Anyone can do them and they can help everybody

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This past weekend at the Warrior Dash


Warrior Dash 2014 2 This past weekend at the Warrior Dash

How did you do on the workout I sent you last week? I was able to get through 4 total rounds and complete the pushups.

In case you missed it, you can find the workout here. It is a great workout to do every few months to test your fitness level.

It is also a great simulation of a mud run. It will test your cardio, strength, and flexibility.

This past weekend a group of ladies from boot camp, myself, and my wife all did the Warrior Dash in Pulaski, TN. It was 3.6 miles of hills, mud, obstacles, and really cold water.

It sounds pretty crazy to say, but it was awesome! Why would running uphill, being frozen, and swimming in mud be fun?

I thought about it and here are the main reasons.

1. Healthy social activity

Most social activities are not getting you closer to your goals. Parties, tailgating, Girl's Night Out, etc... are usually affairs where there is high calorie food and drinks involved.

I have nothing against these things, I just think people are looking for other alternatives. It is a beautiful thing when you can sweat, smile, and laugh amongst friends.

2.Completing the mission

We had an eight week Warrior Training class to get ready for the Warrior Dash. It is always so cool to see people who did not think they could complete a race, put in the work, and then cross the finish line with a giant smile on their face.

3. Overcoming fear

We had people who are afraid of heights. We had people who were afraid of water. My ginger self is afraid of the sun.

You will never be prouder of yourself than when you fear something and do it any way. That is how you earn confidence.

Confidence is not something anyone can give to you and when you earn it, no one can take it away. Face your fears, overcome them, and you will become a much stronger and confident person.

4. Teamwork

A really cool part of the race for me was watching how everyone helped each other out. Pulling people up a mud wall, cheering people on, boosting each other over walls, etc...

Many times it was strangers helping strangers. In today's world it was great to see people helping people simply to be nice.

All of these things reminded me of why our boot camps have been so successful. We treat them like healthy social activities, people are really proud when they complete 4 weeks of class, signing up for a class that has BOOT CAMP in the title was a major leap of faith for many of my clients, and we do believe in teamwork.

 If you are looking to challenge yourself in a healthy and supportive environment, check out

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20 Minute Workout Challenge


Set a timer for 20 20 Minute Workout Challenge

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My TED Talk- From Pain To Purpose


10599262 10154578479715092 4704165229153201147 n My TED Talk  From Pain To Purpose

Doing a TED Talk was one of the most nerve racking and exciting things I've ever done. It was also one of my proudest moments.

It would mean a lot to me if you would watch it, let me know what you think, and share it with others. My hope is that it can help someone who is going through a hard time.

Here it is:
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The Magical 3F Water System


waterboy The Magical 3F Water System

It is really amazing how much better you look, feel, and perform when you are properly hydrated. The little nagging things that can ruin your day like headaches, lethargy, brain fog, and constipation can many times be traced back to a need for more water in the body.


I would like to introduce you to my Magical 3F Water System. The M3FWS for you military/government types.


As you probably guessed, it is not magical but it is very effective and simple. The 3F stands for:




First thing in the morning.



This one is really important. Have some way to drink clean water with the impurities filtered out. 



It is weird to me, but lots of people think water tastes bad. There are so many options you have to make water taste better without adding sugar or additional calories. Experiment with different fruit and spice combinations to find what works best for you.


First thing in the morning

As you sleep, your body is using water so you need to replace it when you wake up. Drink 20-32 ounces of water right after you wake up. 


This will help your brain function better, keep you "regular", and get you hydrated for a morning workout. Drinking water first thing is especially important if you are a coffee drinker because coffee will further dehydrate you since it is diuretic.


I set out my water on the counter before I go to bed. Drinking cold water first thing in the morning does not agree with me, so this makes it much easier to drink.


Give the 3F Water a try and it will make you more alert, energetic, and feeling better overall.

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The Latest Hollywood Fad: Waist Training


56b94ec0643ab91903fd00762f2c3f7b The Latest Hollywood Fad: Waist Training

Do you keep up with the latest trends in Hollywood? I do because I'm a giver. No need to thank me, it's my calling.

Waist training is one of the latest fads. My official statement on this trend is as follows:




Here's a little secret for you, Beyonce had a great body before she had ever heard of waist training.

beyonce 1245757787 custom 0 The Latest Hollywood Fad: Waist Training

Just in case you aren't aware of them, waist trainers (or waist cinchers) are supposed to "tighten your core, increase perspiration, release toxins, and metabolize fat". I guess the name Fat Smasher had already been trademarked, so they had to go with waist training.

Let's go through a few of those points:

-Just because your clothes are tight on your core does not mean the muscles of your core are being tightened. Once you unleash them from their bondage, they will flee back to their natural habitat.


-Darn right you are going to sweat! Jam me in a cat lady suit and I will lose 10 pounds of water weight pretty quicks. And you will lose your lunch if you look at me.

PfeifferCatwoman The Latest Hollywood Fad: Waist Training

Stop putting my face on this picture!

Sorry for putting that mental image in your head.

Water weight that you have lost comes right back on when you drink water. This is the same reason that sauna suits don't work either.

Stay away from sauna suits too.


-On the plus side, sweating does reduce toxins so they got that going for them.


-You won't lose fat. Your fat is being shoved and crammed into different regions of your body. It's still there, it's just probably behind your ear or some other weird place.


Don't fall for gimmicks and things that seem too good to be true. Move more, eat better, and wear clothing that allows you to breathe.

You will be much more successful in the long term and you will not compromise your health.

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