Posts tagged huntsville adventure boot camp

Lessons from Joe Rogan and Skydiving

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I was listening to Joe Rogan’s podcast yesterday and he started talking about the importance of doing things you are not good at. He said it was crucial to become a beginner at something again.

That seems like a rough way to treat yourself, but I completely agree. It is good for you brain and your body to try things that are out of your comfort zone.

Never was this more alive to me than when I went sky diving for the first time last weekend. Check out that picture! Here is another one:

The most nerve racking part, when your toes are hanging off and you are 14,000 feet up.

It was definitely out of my comfort zone, considering I don’t like heights or flying. But when your wife surprises you with the opportunity on your 40th birthday, you jump at the chance. No pun intended.

And it was amazing! That first picture is from the free fall, where you are flying through the air like Superman. An unreal feeling that I wish everyone could experience.

Was it comfortable? No. Was I nervous? My palms still sweat thinking about it. But I am so glad I did it. My life was literally in someone else’s hands and that someone was a stranger!

Stretching and growing isn’t easy, but it is worth it to get better. I had a speaking engagement a few days later and my wife asked me if I was nervous and I said, “I just jumped out of an airplane, this does not worry me now.”

What are you afraid to do because it is not in your comfort zone? Are you afraid to try something because you are afraid to fail? Don’t be! Look at it as a win, win. If you succeed, awesome! If you don’t, you learn from it.

Your homework for the weekend is take some time and figure out what you need to do to stretch and grow. Lift heavier weights? Try your first 5k? Learn how to swim as an adult? Take up kayaking?

Find something you are a beginner at, stick to it, and continue to challenge yourself! The hardest part is the beginning when you are not good at something. Persevere and you will so glad that you did.

4 Ways Shawty Got Low. Tips for better squats

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Let's talk about low squats. It was once thought to be bad for your knees, but research has shown that deep squats are not bad for you and have several benefits. A deeper squat will make you stronger, burn more calories, and make your booty look better. It's science.

 

The problems come when people drop it like it's hot while lowering themselves into the squat, bounce at the bottom, and then stand up. That bounce puts a lot of strain on your knees. If you are squatting fast, make sure you are under control and you only go as far as your mobility allows.

 

If you are having trouble getting into a lower squat, here are  4 things you can start doing today.

 

1. What are they doing?

 

I've been on a couple of mission trips to Nicaragua and I noticed some of the locals taking rest breaks in what looked an awful way to rest. They dropped all the way into a squat where their butt was about an inch off the ground. It was very comfortable to them because they had been doing it their whole life.

 

They are basically holding the bottom part of a perfect squat. Your mission is to get to where you can hold that position comfortably for one minute. Start working on squatting down as low as you can and holding it without your heels popping up off the ground (more on that below) and without falling over. Feel free to hold onto something when you first start out.

 

2. Arms forward

 

Extend your arms out in front of you before you start your squat. Studies have proven that you can squat lower by adding this simple twist to your normal squat.

 

Tight ankles or apple bottom jeans too tight?

 

3. Loosen up your ankles

 

Do your heels come up off the ground when you try to squat low? You need to loosen those ankles up. In our boot camp classes we do ankle circles as part of our warm-up to get the ankles loose.

Put your toe on the ground, heel up in the air. Start circling your foot around, like you are mashing out a cigarette. Do 10 circles for each direction on both feet.

Ankle rockers can help as well. Go into a kneeling position, with your right knee up and your left knee on the ground. Rock back forward as far as you can with the right heel on the ground. Then you will rock side to side as far as you can. Get in 10 times each direction and then switch legs.

 

4. Defeat the desk job

 

Many of us sit way too much during our day. At work, in the car, watching TV or on the computer at home.

 

Sitting too much causes your hip flexors to tighten up. If you have trouble getting into a deep squat, the culprit can be tight hips. Try the 90/90 hip flexor stretch.

 

Go into a kneeling position, with your right knee up and your left knee on the ground. Keeping your back straight, push your hips forward, and think about sinking your hips into the ground. Hold that for 15-20 seconds and then do the same on the other side.

 

Start putting these to work and you will be looking good in your apple bottom jeans/boots with the fur in no time.

3 Self Defense Techniques every woman should know

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The world can be a depressing place, especially when you watch the news. It seems like there is a trend of violence against women that keeps popping up.

I believe that every person, should have some basic self defense skills that they will hopefully never need to use. That is where my friend Suzanne Ramsden comes in.

Suzanne is the owner of Maverick Training Center/Atos Jiu-Jitsu Huntsville. She is only female in Huntsville who has a black belt in Brazilian Jiu-Jitsu (BJJ). Her daughter Julia has a purple belt in BJJ and is an amateur fighter as well.

Suzanne and Julia are hosting a Community Self Defense Awareness Seminar on Sunday May 21st from 2-4pm. They wanted to offer self defense techniques specifically for women, taught by women. They found that a lot of the techniques taught in self defense classes only work for bigger, stronger men.

What would you do if someone grabbed your wrist and you could not get away? What if you are alone in a parking lot and someone is aggressively approaching you? What if you are on the ground and somebody is on top of you with both hands around your throat choking you?

These are very serious situations that could potentially turn deadly. Please watch this video to learn the techniques that could one day save your life.

 

If you want to learn more about these techniques or if you want to sign up for the seminar call Suzanne Ramsden at 256.797.6025 or e-mail sramsden@mavericktraining.net

 

New stuff is happening!

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I've got some really exciting news to announce. We are changing the 830am class to 9am! We have had several people inquire about the time change and now it is happening.

Many people were not able to attend because their Mother's Morning Out drop off time was at 830, so they were unable to attend. Now they can! Thank you for that feedback, we aim to please.

The 9am class is a little different than the other time spots and locations. It is a small, but mighty class 🙂 We have access to a gym, so we do a lot of TRX and kettlebell workouts that are very effective for all fitness levels. This class meets on Monday, Wednesday, and Friday.

 

Here is my son using the TRX if you have never seen it before

 

Alos, we are running a New Member Special for all class times and locations. $99 for a month of unlimited classes. A huge savings and I guarantee you will be blown away with workouts, support, encouragement, and fun you get for that price.

We have 530am classes in Harvest, 530pm classes in Monrovia, and 530am/9am/530pm classes in south Huntsville. We would love to have you join whatever location suits you the best.

 

Take advantage of the Mew Member Special here --->Special Deal

New classes start on May 30th, see you there!

Bro, why do you only train women?

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One of the most common questions I get about my boot camp is "Why just women?"

My typical answer involves how my training experience led me to decide that women are the best clients and that was a need in the community for a women only fitness class. That answer does not tell the full story.

My experience in class not too long ago, tells the story a lot better.

I was in class the other day marveling at the amazing women that I'm surrounded by. In just one day I had the opportunity to train women who had lost husbands, children, parents, and everything they own to Katrina.

 

Women who had been through divorces, rehabs, abusive relationships, and layoffs.

 

Women who had beat cancer, sickle cell, diabetes, lupus, and numerous other serious diseases.

 

Single moms, women who take care of aging parents, and women who have taken on the role of mom and dad while their husband is serving overseas.

Women who have served overseas fighting for our country. And women who volunteer tirelessly in our community fighting battles against hunger, child abuse, and so many other worthy causes.

 

And these are just the women I see in my classes! Every one of these women is still standing tall and staying strong.

Why do I train only women?

Because they are bad asses.

 

Have a great weekend and happy Mother’s Day to all the moms out there!

 

The game changing properties of Intention and Belief

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Like all riveting stories, this one starts with me trying to open a door. It’s good to hook the reader right away with an exciting premise.

This is a huge, heavy door that does not have a doorknob to turn. All it has is a latch where you could insert a padlock to keep the building secure.

I am pulling on this latch and it is not budging, so I come to the conclusion that this door is locked and won’t be opening without a key.   This is one of the dangers of not getting enough sleep, you come to silly conclusions. After a few minutes of hard thinking I realized it would be awfully hard to lock a door that does not have a knob or deadbolt.

So I gave the latch another pull and the door magically swung open! The big difference this time is that I was pulling with intention and belief. I knew this door could be opened I just needed to try a little harder.

Using intention and belief will serve you well in whatever you do. Self-doubt can cripple you and keep you from being who you want to be in life. “I won’t be able to accomplish this, so I’m not going to give this my full effort”. Does that sound familiar?

It sounds familiar to me because I’ve been there before several times. When I began to do things with 100% belief that I could make it happen, my actions became much more intentional and the results started to happen.

Look at the past few things you have “failed” at. Did you believe you could do it? Did you intentionally go after your goal with the time, effort, and passion it required?

Put this to the test and you can start even small. It could be your goal is to be able to do one pushup from your toes with perfect form. The physical part is important of course, but the crucial portion starts in your head. Whatever your goal is, combine the mental preparation with the physical preparation and the sky is the limit.

The Cardio Fountain of Youth

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In a recent study published in Cell Metabolism researchers may have found the key to slowing down the aging process. It is not a pill, potion, or surgical procedure. The key is good old exercise.

 

In particular the key is High Intensity Interval Training (HIIT). The study reported that the subjects who were in the 65-80 years old group increased their mitochondrial capacity by 69% through HIIT biking. What this fancy talk means is that this type of exercise stopped the aging process at the cellular level.

 

Pretty cool stuff, but how does that effect you? If you go to our boot camp, you are already doing this type of training! If you are not, I wanted to give you a few tips to add HIIT into your training regimen.

 

Let’s go ahead and start with the bad news first. HIIT is hard. Always gotta add those disclaimers.

 

HIIT is simply alternating high intensity exercise with low intensity exercise or short rest breaks. Where you take it from there will vary based on personal preference and your fitness level.

 

In the study they used biking, but you can do walking, running, swimming, bodyweight exercises, kettlebells, weights, bands, and just about any exercise method you can think of. When you are first starting out, I would recommend short bursts of the high intensity part and longer rest breaks or low intensity portions.

 

A famous (and famously hard to do) training protocol is the Tabata method. This is 20 seconds of all out effort (think running as fast as you can) and resting for 10 seconds for a total of 8 rounds. It is pretty rough, but if you are pressed for time it is a great option.

 

That is just one way, but there are tons of ways to work this into your program. Give it a try and have a great weekend!

Our new Lifestyle Course is available!

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Several people sent me messages asking some version of this question after I sent out Friday's e-mail about our new Lifestyle Course. I wanted to provide a little more information for you in case you had a similar question.

 

It is about establishing six habits that research says will improve your life the most. Those habits are:

 

-No screens after 9pm -Sleep -Gratitude -Meditate -Daily activity outside -Plan the night before

 

The goal is to establish these habits as a part of your routine and it will accentuate all the other nutrition and exercise stuff you are doing too 🙂 The course costs $15 and will start on April 24th.

 

You can enroll here ---> 

 

It is a 6 week course with one habit every week. Within that habit, there are daily lessons that will be sent to you help cement that habit into your routine.

You will also have complete access to me for any help you might need. Also, you will have the support of your fellow students in the course in our private Facebook group.

 

For the price of a meal I think what you are getting is a tremendous value. If you have any further questions, please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.

 

Have a great day!

Next time you mess up…

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We are wrapping up our Lean and Clean Challenge this week and I wanted to share something with you. It is about how to keep perspective when you "mess up".

The object of the Lean and Clean Challenge was to eat whole, natural foods with no additives all day, every day. As you can imagine that is very hard, so people would sometimes find themselves feeling like a failure. That is not the case at all! It is about progress not perfection.

See if the Popped Tire Image can help you keep some perspective next time you aren't feeling so perfect.

 

Imagine you are riding down the road, you lose control of the car, hit a curb, and pop a tire. You get out, inspect the damage, and then pull out a knife and pop the remaining tires. I mean one got popped, why not pop the rest of them???

That sounds really silly doesn't it? But what about when you find yourself eating a fast food meal that was nowhere near your eating plan. Then you tell yourself you screwed that up, so what's the use? I might as well just eat terrible the rest of the day.

Don't slip into that mindset. If you have one bad meal, one bad day, one bad week even, it is not the end of the world. Assess why it happened (usually a like of time and/or planning), make a plan to prevent it in the future, and get on with your life. This does not mean beating up on yourself and feeling bad. It means you are human and still a work in progress like the rest of us.

This will be a life long journey where you will make tons of mistakes, that is a given. The important part is how you respond. Skip the pity party, have a planning party, and enjoy the "bad" foods that cause us to think we are messing up.

Just make sure those "bad" foods are something you truly enjoy, not just the "last person at the bar at last call" kind of foods that hang around until you have a weak moment. Food is meant to be enjoyed and healthy foods are not meant to be punishment.

Find the healthy balance that works for you and keep on keeping on.

Everybody is a hottie to somebody

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I was reading about how the beauty standards have changed so dramatically over the years. I believe it is what most 39 year old fellas do in their spare time. So I made a little list of some of the highlights of the more popular trends that have been in:

 

-Pale skin is in! (I missed my era) -Perfume over bathing -Full figured always in (except past 100 years, starting mainly in the 1960s) -Wigs -Blondes were out at one time. Can you believe it? -Max Factor makeup setting the beauty standard with his Beauty Micrometer. You needed to have a nose the same length as the height of forehead and your eyes should be separated by a space the width of one eye. But if not, it could be corrected with Max Factor Make Up!

 

Check out this picture of the Beauty Micrometer. Looks cozy.

-Plucking -Plastic surgery, Airbrushing and Photoshopping -Tiny waists -Dark skin is in -Big booties -Big boobs -Big hair

 

Meanwhile, in modern day Africa being overweight is considered a positive thing. There are even businesses in Nigeria that help people put weight on. While in in the modern day fashion world, “plus sizes” are considered sizes 6-14. What the what?

 

My main point in this: you do you. Are you comfortable with your hair, looks, body, etc…? Good! You are on the right track.

 

If you are not happy with any of those things, why? Look at that list above. At one point in history all shapes, sizes, and looks have been considered beautiful. What changed?

 

Trying to fit the mold the media has made is simply impossible for many people. Thankfully I was born with an LA face and an Oakland booty, but not many are. Most people’s genetics will not let them be 5’10” and a size 2 with big boobs or have the Kardashian look.

 

My secondary point is that everybody is a hottie to somebody. Feel free to write that one down.

Pink has a great attitude on this subject

 

Trying to achieve those bodies can lead to eating disorders, negative body image, depression, and potentially passing those down to their children. I think it is awesome when people are doing their best to improve their bodies, when it is done the right way.

 

Looking better, feeling better, and having your body perform better are all things that improve your life overall. It seems silly, but if you have ever been overweight and/or out of shape you know it effects your life on a daily basis.

 

My advice is to focus on the process. What can you do today to eat a little healthier, lift a little heavier, run a little further, push a little harder? Don’t focus on that 50 pounds you need to lose, focus on exercising 3 days a week for 1 month or preparing at least one healthy meal a day at home. Take a holistic approach to getting better by taking into account your sleep, recovery, stress levels, mobility, and supplementation along with the exercise and nutrition you are improving.

 

Focus on these types of things and everything else starts to fall into place. Embrace your unique body, focus on the things you like about your body, and don’t let anyone tell you how you “should” look.

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