Posts tagged huntsville adventure boot camp

Time to make me pay!


manna Time to make me pay!

Thanksgiving is almost here! The fall colors, family, and the complete domination of many food stuffs. So much to be thankful for.

Not everyone is as fortunate as I am, so every year I host a boot camp on Thanksgiving morning that benefits a deserving charity. This year we will be raising money and collecting food for the Manna House.

Here are the details:

-November 27th 8:30-9:30am at Weatherly Elementary School (1307 Cannstatt)

-The class will be for all ages and fitness levels

-Bring an exercise mat and some water

The Manna House provides food for people who can not provide food for themselves. They do amazing work there and I am thrilled at the opportunity to help in some small way.

Normally we collect money for the people who attend the boot camp, but I'm doing something different this year. I am donating $10 for every person who comes to the Thanksgiving class, but is not a current boot camp client.


And for every current boot camp client that comes, I am donating a can of food to the Manna House. Feel free to bring a can of food if you like, but I would like for this workout to be my treat. And I also would like to write a big check to the Manna House :)


PS-If you know of a media source looking for a good local story, I have a fancy press release you can refer them here:

-->HABC Press Release 

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4 Sassy Tips To Get You Ready For Any Event

hated it 4 Sassy Tips To Get You Ready For Any Event

These dudes have much more sass than me

If you ask people who have known me for years to describe me using only one word, I am pretty sure they would say sassy. That is probably why I was asked to go on a podcast called the Sassy DIY Weddings Podcast.

It has Do-It-Yourself tips and tricks for brides. Jerry, the podcasteer (it should be a word), asked me to be on to provide tips for brides to get ready for their special day.

I gave 4 sassy tips and a wedding whoops that could also apply to getting ready for any event you want to look your best for.  And a cool part about this link is that Jerry breaks down the tips for you. So if you're in a rush you can still read the tips quickly or you can download the audio and listen to the whole thing later.

Check it out here:

Sassy Tips from a sassy man

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Got 5 minutes? Do one of these and make your life better


5 Minutes Got 5 minutes? Do one of these and make your life better

It's a busy world we live in. When you get really busy, you become overwhelmed and a lot of things start eroding.

Your health is usually the first thing to go, but is more important than anything else. So I came up with 5 things you can do that take 5 minutes, but can improve your life. It can even add years onto your life!

  1. Foam rolling

    By spending just 5 minutes rolling around on a foam tube you will feel so much better. It is often called the "poor man's sports massage". Works out sore muscles and improve tissue quality.

  2. Toasty pants

    These aren't all scientific, this is just what I do. When it's cold like it is now, this can really help. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes. By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on raising your overall body temperature.

    Great for having an excuse for walking around the house in your underwear too. If you're into that sort of thing...

  3. Get up

    This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you. Trust me, I failed to do this one and paid for it.

  4. Floss

    Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.

  5. Quiet

    Let me ask you a question. When was the last time you had 5 solid minutes of complete silence?

    You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill.

    You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.

It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine.

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The Power of Words


6907504 The Power of Words

Words have a lot of power. Do you doubt me? Go watch old episodes of Pee Wee's Playhouse when the word of the day came up. Madness!

 fab peewee The Power of Words

The words you choose to use can often be the difference between success and failure. I've choses a few phrases for you to eliminate from your vocabulary.

 WORDS TO STOP USING But The Power of Words

You can use words to tear yourself down or build yourself up. Why would you choose to tear down? 

You can use words to help you become successful or you can use them as stumbling blocks and excuses. 

When I hear people say things like "I will try to eat better/exercise more/not to eat out tonight." I know that they will not being doing it because they are not committed yet.

Now if someone says "I am determined to eat better/exercise/not to eat out tonight", then I am confident they will be taking care of business. Just changing two words in that sentence makes a world of difference.

It is a little mental trick that you can use. Using the right words can cement your commitment and help you get things done.

hay quote blog The Power of Words
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Don’t be a trained elephant


elephant rope3 Dont be a trained elephant

There is a pretty depressing technique for training elephants that might apply to your life as well. After the story, I want to offer you some help.

When elephants are young, they are chained to a heavy stake with an unbreakable chain. The young elephant will strain and pull with all of its might, but they won't be able to get free.

Can you imagine what they have to use to restrain the enormous adult elephants?  That must be some kind of space age, heavy duty stuff to hold those beasts in place. So, do you know what they use?

A rope.

A simple rope that is tied just tight enough so that the elephant feels some pressure. How in the heck does that work?

It works because the elephant remembers all the times it has failed trying to get loose in the past, so it has given up. Fancy people call that self limiting beliefs.

Do you have self limiting beliefs with exercise? Are you letting failures from your past keep you from even trying now?

It doesn't have to be like that. I work with women every day who at one time in their lives had given up, but then they found the strength and courage to get back in the game.

Where are you now? Are you tired of being scared to try? Have you given up on yourself?


You can make enormous changes in your life and body, no matter what shape you are in now. The first step is that hardest, but now is the time to start.

You have nothing to lose, but your self limiting beliefs.

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What I learned from a Nicaraguan Rat

enhanced 5387 1401298624 9 What I learned from a Nicaraguan Rat

It pretty much went down like this

When I was in Nicaragua, I found an awesome way to wake up IMMEDIATELY and without caffeine.

Equipment needed:

-1 rat

It's pretty hot in Nicaragua and where we were staying was not air conditioned. So we set up our cots up outside because it was too hot indoors.

I felt what I thought was some wind blowing my hair around in the middle of the night. But then I remembered an important fact.

I'm bald.

I reached up and grabbed a stinking rat. It ran off and I do believe both of us were alert and awake in a jiffy.

Thankfully I didn't scream like a school girl. Not loudly any way.

Anyway, it got me thinking of ways to get going in the morning so you can get your workout in, get to work, or wherever you might be going first thing in the morning awake and ready to roll.

Get excited! (The most important one)

You woke up again and you are alive. That is a reason to be excited for sure.
Today could be the day you make a difference in someone's life. Today might be the day you have a breakthrough with your body or your fitness level.
Every day is a gift! Now some days it is like getting socks for a gift, but still it's the thought that counts.
Wake up feeling excited and ready because this might be the day!
DO NOT let someone or something determine the mood of your day. You control that, let's make it awesome shall we? 

Get out of bed right away

This is one I have to do. No snoozing for me. If you're addicted to snoozing, why not just set your alarm to when you really get up anyway? Stop teasing yourself with those little bits of sleep, it just makes things worse and increases your chances of sleeping through your alarm.

Wake up, slap that alarm, and hit the ground running. You will feel so much more energized than the snooze routine.

Go to bed and wake up at the same time every day

This one will help get your body used to what you are doing to it. If you alternate going to bed at 9pm one night and waking up at 430am with staying up until 11pm and waking up at 630 your body gets confused.

Your body likes homeostasis and being in a routine. Doing the same thing every time for exercise=bad. Doing the same thing for sleep=good.

Pump up the jam

You like that song? Well turn it up! (Freedom Rock reference).

412 XPeH8 L. SY300  What I learned from a Nicaraguan Rat

Always Turnt Up

Blare some music you really like to get you going in the morning. Rock that Kenny G and let's go son!

If people are still asleep in your house, put on your headphones and get the party started.

Deep breaths

Your brain needs oxygen to clear the fog of waking up early. Throw a few stretches in there to top it off.

Drink a big glass of water

Put some filtered water in a cup the night before. In the morning drink that thing down first thing. It will wake you up, help you get hydrated, and get your metabolism going.

Get the blood flowing

Jumping jacks or even better wacky jacks are a good way to get some blood and oxygen stirred up. High knees, punch your pillow a few times, raise the roof, whatever it takes.


Not recommended

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Who needs weights when you have pumpkins?


530am, women passing pumpkins back and forth in a parking lot while holding a squat. Nothing weird about that.

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“Fat is saving our lives”


The average American Fat is saving our lives

That was not a quote I expected to read in a study about how sugar is so harmful to our bodies. The quote "Fat is saving our lives" comes from Dr. Robert Young.

Our bodies were not meant to ingest the large amounts of refined sugar we eat (average of 152 pounds per year in America). Because the typical Western diet has so much sugar in it, our eating habits are making us obese. Sounds familiar, but the reason why was interesting to me.

Sugar is considered an acid, if you remember your chemistry classes. I got a D and an F in the two chemistry classes I took, so I'm a bit of an expert here.  

7744239 f520 Fat is saving our lives


When your body has too much acid in your body, your body begins to break down. You start to develop chronic diseases and conditions. To help protect you from the high acid levels, the body grows fat around the acid!   

That is great that your body is protecting you, but it also means that you are holding onto unwanted fat. Your sugar intake could be the reason that you can't get results.

This is where The Sugar Addiction Answer comes in. When you cut down on the sugar you eat, inflammation and acidity go way down, and then you can begin healing and losing fat at a normal rate.

It is $13.99, you can get started right away since it is an e-book, and it is 100% guaranteed. If it doesn't work, I will gladly give you your money back.

This has worked for a lot of other people, why not you?

Follow this link to learn more:

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The Sugar Addiction Answer

sugar addiction The Sugar Addiction Answer

We've all been there

Is your effort to lose weight sabotaged by your sugar cravings?

Are your energy, focus and productivity suffering because of the blood sugar roller coaster?

Do you want to stop the mood swings and feel calm, cool and collected?

Does it seem like you or your kids catch whatever that is “going around”, every time?

If any of that resonates with you, then you need the Sugar Addiction Answer!

What if I tell you that you can lose weight, have more energy, boost your concentration, increase your productivity, strengthen your immunity, improve your mood, and more by doing just ONE thing?

Yes, if you just KICK YOUR SUGAR HABIT, you can dramatically improve your health and wellbeing.

Sugar can suppress the immune system, weaken eyesight, cause hypoglycemia, cause weigh gain, exacerbate arthritis, contribute to osteoporosis, increase cholesterol, lead to prostate and ovarian cancer, contribute to diabetes, speed up skin aging, increase fluid retention, cause poor concentration, mood swings, and depression.

There are many ways to reduce sugar in your diet without feeling deprived or going cold turkey. Understanding the reasons behind your cravings is half the battle to unlocking the solution that works for you, as an individual.

Particularly in the holidays season, with “temptation” at every corner, you can use all the help and support you can get to avoid getting sucked into the sugar-addiction vicious cycle.

This year your kids might even get to eat some of their own candy!

In this home study program, you will uncover the underlying reasons of sugar addiction, and:

  • Learn about physical and emotional causes behind sugar cravings and ways to counter them - so that you can control your cravings without going cold turkey

  • Learn ways to get sustained energy without the ups and downs caused by sugar

  • Learn to use food to curb sugar cravings

  • Learn how to identify hidden sources of sugar

  • Learn about sugar substitutes, and their pros and cons

This program also includes a step-by-step "sugar cleanse" if you are ready want to take what you learn one step further and experience dramatic results.


This program will help you:

  • Cut your sugar intake

  • Lose weight

  • Gain more energy

  • Improve concentration

  • Reduce mood problems

    If you are ready to finally kick your sugar habit to the curb  for good, then pick up your copy below:

  • The Sugar Addiction Answer

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10 Magical Steps To Fat Loss

mr meltdown magic pilll 10 Magical Steps To Fat Loss

Warning-no magic pills are included in this list.

Here is my suggestion for this list. Take a look at what you are doing now and add in one thing from this list at a time. Start with the one that would be easiest for you to make a habit, then go from there.

1. Just Eat Real Food

If you did nothing else on this list, you could cure a lot of problems if you just followed this one thing. Cutting processed and fast food out of your diet and eating things that come from the Earth is exactly what your body needs.

Crazy stat from Dr. Mark Hyman- There 600,000 processed food items in our environment. 80% of them contain added sugar.

More on sugar later.

2. Don't fear fat

Fat has a bad reputation because it is high in calories, but it is also very beneficial too. Food like fish, nuts, avocado, and coconut oil are all excellent examples of beneficial fats to have in your food plan.

Trans fats (man made fats) should be avoided at all opportunities. Shortening, fried foods, canned biscuits, margarine are all chock full of trans fats that will lower your good cholesterol and raise your bad cholesterol.

3. Shake the sugar habit

Sugar is absolutely killing America, especially our children. It is extremely addictive and has a vicious cycle that is very destructive to our bodies.

The end result? Your hormones get out of wack, you gain weight (among other side effects), and then you crave even more sugar!

Because of this threat, I've been working on a book on how to sugar addiction for good. It should be ready by next week and I can't wait for you to read it!

Fun fact- Having 1 soda per day increases a child's chances of becoming obese by 60%. And 90% of kids have at least 1 soda per day. That is a big reason experts are predicting that be 2050 obesity rates will sky rocket from 36% where we are now, to 50%.

4. Read the articles

If you read nothing else today, start reading your food labels. The package on the outside, is 100% marketing. The true story is told in the food label.

If nothing else, look at the first 3 ingredients (they are listed from the largest amount to the smallest). And if it has a bunch of stuff you don't recognize or can't pronounce, don't eat it.

5. Upgrade your carbs

Carbs have been demonized over the past few years. Carbs are not the devil. The simple starches (chips, fries, aka junk food) are the real problem and should be avoided for sure.

Whole grains, fruits, and vegetables are all excellent sources of carbohydrates. It all gets back to the first step we discussed. Eat carbs that are nor processed.

6. Move more, sit less

Energy is a weird thing. You have to have the energy to at least get out and move a little bit, but then that little bit of moving can give you back more energy than you had before. You just need to start.

More and more studies are showing that sitting is worse than smoking and can actually undo all of the exercise you have been doing. Get up at the very least, once and hour and walk around a little bit.

7. Do you even lift bro?

Strength training is the fountain of youth. It can be weights, bands, bodyweight, milk jugs, or whatever you have that provides resistance but you need to get strong and stay strong.

You will build muscle, which will help you get rid of fat, which will make you more mobile, which will make you have better quality of life. Everything get better when you get stronger.

8. Never settle

You have to continue to challenge yourself. The workout you did 6 months ago does not get you the results it did then. You need to always try to get more reps, more distance, more weight, etc... in everything that you do if you want to keep getting results.

9. H2O you didn't!

I hate you can't see me say this with my attitude face on. It is beautiful. I have talked about the importance of water a lot lately because it is that important.

Try getting up and drinking a tall glass of room temperature, filtered, water every morning for a week and see if you notice any changes.

10. Eliminate the negative self talk

I have an experiment for you. Start talking about or thinking about someone you have not seen in awhile. An old roommate, a friend you haven't see in awhile something like that.More times than not, you will hear from that person shortly after that.

It's almost a little spooky but it work. It's called the Law of Attraction. Some might call it a self fulfilling prophesy.

Whatever you call it, you want to avoid negative thoughts about yourself. Constantly calling yourself fat, old, tired, and other insults does you absolutely no good. On the other hand, it actually cements those thoughts in your head and bleeds over into your behaviors.

Cut it out. Today.

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