Posts tagged joe martin fitness

Endurance Training Class is back!

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I don't know about you, but I plan on being around for awhile and I plan on being active for the rest of my life. So the older I get, the more I value endurance.

When you hear the word endurance, what do you think of? Running is my guess. That is part of the equation, but not the whole thing. It is about your heart, lungs, and muscles all being able to do what you want them to do for as long as you want to do it.

That is why we are bringing back our Endurance Training class! It will be a 6-week series on Saturday mornings 7:30-8:30am from August 5 to September 9, 2017.

This class will help you:

-Complete 5ks, 10ks, mud runs, and beyond

-Improve your breathing

-Get stronger and fitter

-Get leaner

-Have more energy

-Feel better overall

How awesome would it feel to get up a flight a stairs and not feel completely winded? Wouldn’t you love to be able to go hiking, biking, swimming or just being physically active with your family and not be held back by your current fitness level?

This class was a ton of fun and people saw excellent results last time, so I can’t wait to offer it again. There is a bit of bad news.

There are only 15 spots available and they are on a first come, first serve basis. You can reserve your spot below:

Endurance Training

PS-There are two payment options after the registration. The shirt option is $89 and includes a tech shirt with our popular Run HSV logo on it. If you just want to do the training, the 6-week series is only $75.

 

Lessons from a crepe myrtle (weird, but worth the read)

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All fun and games until they are viciously attacking your sidewalk

It's been a life long dream of mine to write a fitness post crepe myrtles. Today that dream comes true.

 

There is a crepe myrtle in my backyard that has been plaguing me. It looks awesome, but it drops its petals on my sidewalk, they stick to the bottom of my shoe, and then I track them into my gym.

 

So I started off solving this problem by continually sweeping out my gym. Take that myrtle! As you can guess, that didn’t really solve the problem. I was sweeping those petals out every day.

 

So I really got smart and swept the sidewalk where the petals were sticking to shoes. Listen I didn’t graduate high school with a 2.3 GPA by being a dummy. But guess what? The petals just kept acomin down and that became my new daily sweeping chore.

 

But if I really wanted to solve the problem, I should the sweet spot where all this is coming from right? By trimming up the branches that hang over the sidewalk I could prevent all this from happening.

 

There is one caveat for that though. It is not my crepe myrtle. I can trim the ones that I can get to, but there are some that I can’t. I will just have to make it work.

 

I am a little slow in learning this stuff, but I see the same thing with people with their nutrition and exercise habits. People that try to exercise like crazy to overcome a poor diet.

 

Then they switch to strict nutrition habits, but then the exercise habit starts to fall off. It becomes too much to handle.

 

So how do you get to the sweet spot of exercise and nutrition? By changing your mindset.

 

Don’t try to outexercise a bad diet. That is impossible.

 

Don’t put yourself on some crazy, restrictive diet that makes you miserable. The sort term results you get are not worth it because it is not sustainable and you will gain all the weight back.

 

The sweet spot is found where you find some form of movement that you enjoy and you can stick to. Then you find a way of eating that nourishes your body, makes you feel good, and actually tastes good! When you add consistent, effective exercise to consistent, effective nutrition you start seeing tremendous results. And these are long term changes that will stick around.

 

Then there is the things that are out of your control, like rogue crepe myrtles, thyroid issues, or genetics. If you can’t control it and nothing you can do will change it, then it is time to let that go. You just do the best you can with what you got.

  Don’t get down on yourself and don’t use it as an excuse to quit. Just do your best and keep your focus on what you have the power to change.

Is it possible to go 21 days without complaining?

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I was speaking to a group at a college a few years ago and I came to the potentially dangerous "Are there any questions?" part of the talk. I have had some blush inducing moments there, so I always get a little nervous.

 

But this time, it was not blush inducing. It was more anger/frustration inducing. He actually had a comment and he said "Well, this is good information, but we can't all be successful."

 

What??? Why not? It drives me crazy when people say stuff like that. You may not be able to get 6 pack abs when you are 60 years old or run a 5k in 15 minutes, but you can do better than you are now. You can improve at any age if you are willing to put in the work.

If you start with that attitude, then I guess you are right. You won't be successful if you are walking around with a self defeatist attitude all the time. Things are not that bad, buck up buttercup!

 

My wife is a nurse and she mainly deals with older patients. But she met a patient one time that had let herself go to the point that she will probably be bed ridden for the rest of her life. This person is not that old, but she is facing what I would consider a nightmare because she neglected her health for so long.

 

Don't you think she would trade anything she has to be in a body that could move? A body where she can take care of herself? I'm sure she wishes she would have taken a few more walks and made better food choices, while she still had it in her to do so. I feel so horrible for her because she is a prisoner in her own body and it was totally preventable.

 

Don't let that be you.

Are you healthy enough to move? Then you can be successful and you can reach your goal. Someone in a hospital bed is wishing they could do the things that you take for granted. Stop doubting yourself and start helping yourself!

 

Here is your action step. Go 21 days without complaining about anything that relates to your health and fitness.

 

As a way to keep yourself accountable, use this technique I learned about from minister Will Bowen. Put a bracelet (or a rubber band) around one wrist. Every time you complain, you move the bracelet over and your complaint free streak starts back to zero.

Are you up for the challenge? I hope so because it will absolutely be worth it.

Two Any Time Anywhere Workouts

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On Monday I challenged you to get in 90 workouts in the time remaining in 2017. But we all know there are times where you get in a pinch and can’t get the workout in you want.

 

I wanted to give you 2 workouts you could use for those emergencies. These will all be 20 minutes or less, require no fancy equipment, and can be done in smaller spaces.

 

 

The 90 Workout Challenge

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Happy Half A New Year! Can you believe we are halfway through 2017? I have to be honest, I’m a little bummed I’m not typing this from my flying car that steers itself.

 

But the beauty of today is that it can be the start of something great. Look back to what your goals were at the beginning of this year. How are you progressing on them? Are you halfway there?

 

If so, awesome! If not, it’s not too late!

 

Just think of this as your reset button. This will be a way to either stay motivated or to get you back on track.

 

Your goal is to get in at least 90 workouts in the time we have left this year. That is a little more than 3 workouts per week, so it is completely doable. You have to be intentional about it though.

 

We all know that there will be stretches where you won’t be as active as other times. School starting back, football season, holidays, fall break, etc... That is all coming up on the horizon, so you need to have a plan in place ahead of time.

 

If you have an exercise class, group, or partner that you already meet with, that is ideal. The added accountability will come in handy. But what about on those days when your car breaks down, the kids are sick, you are working overtime, you go on a work trip, or any other scenario that is trying to mess your groove up?

 

I got your back my friend! On Wednesday I will send you a few options that you can do any time and any where. These will not require fancy equipment, a gym membership, or tons of space.

 

Hope you have an awesome 4th of July!

 

PS- If you want to get a jump start on those 90 workouts, Huntsville Adventure Boot Camp is hosting a charity boot camp to benefit Operation Stand Down. They support local, homeless veterans. Check out their needs list, bring a donation, and let's have some fun!

Men, women, and children of all ages and fitness levels are invited to attend. It will be from 8-9am on July 4th at Weatherly Elementary School at 1307 Cannstatt in Huntsville.

How the sausage is made (weird motivation)

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If you want to become a vegetarian, I recommend you look into how sausage is made. You will probably become a vegetarian that day.

Nobody wants to think about the "behind the scenes" type of stuff that goes into making something. I went through a sausage making experience with my business this week.

I put out a video on Facebook this week called "Who we are and what we do" that explains kind of how boot camp works. This video was a little over one minute long. So that is how long it took me to put it up there right? Not even close.

That one minute video took me so many takes for so many different reasons. I stuttered, started talking nonsense (more than usual), I filmed half my face, and the list goes on and on. It took me 45 minutes to get one minute of content.

Then all you have to do is upload it right? Yep, that is if your internet is working. Anybody else have issues on Wednesday? Good times.

When I finally got my internet back and got the video uploaded, I worked on getting captions put on the video. Did you know that 85% of videos on Facebook are watched with the sound turned off? Now we both know and that is why I spent another 30 minutes figuring out how to put captions on the video.

What is the moral of this story? Other than hire someone who knows what they are doing.

The main point is this:

Even though it seems like it takes forever to see a tiny bit of progress, you are still moving forward! It is still working. You are doing something right, don't give up now.

Don't get discouraged because you "only" lost 4 pounds and it seemed like it took forever. 4 pounds of fat is about the size of a 2-Liter bottle. That is awesome progress!

 

Next time I do a video, I will be able to do it faster because I found out that a squat rack makes a great camera holder. And I will be more efficient at putting the captions on the video.

You keep at it too. I've seen it happen over and over for people. They are plugging away, plugging away, and then the weight and inches start coming off like crazy. That happens because they stayed the course, found out what exercises worked for them, what types of foods their body thrives on, and never gave up.

You can do it too, keep making sausage.

The Importance of Challenge Workouts

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Something we do in our boot camp classes are personal challenge workouts. In the first week, we will see how many repetitions we can do in one minute. Then in the last week, we will test again to see how much we have improved.

 

Last camp we did pushups, squats with weights, and shoulder presses. I was amazed at how far people came in just a few short weeks! Many people doubled what they could do in that first week.

 

I encourage you to do some sort of challenge workout. You can do this with the exercises I mentioned above, see how fast you can do a mile, how much weight you can lift, or any number of things that go along with whatever goals you are working on now.

 

There are three main reasons challenge workouts are an important part of any program.

 

1. You will see how far you have come

 

Sometimes we can get caught up in the workout grind and forget just how far we have come. You need that reminder, especially if you feel like you have not made any changes. It isn’t getting easier, you are just getting better.

 

2. Gives you a goal to work for

 

One of the best ways to stay motivated in your training is to have a performance goal in mind. Most of us have aesthetic goals (lose weight, drop dress size, etc...) but do you have a performance goal? If you don’t have one, get one!

 

3. Gets you out of your comfort zone

 

You don’t realize how much you are capable of. Part of getting results is moving the bar of what you think your threshold is. When you think your body can’t go any further is when you need to push a little bit longer. This helps your body redefine your stopping point. It is not comfortable, but it is worth it.

 

What will your challenge workout be?

Skin in the game

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Are you familiar with the term “having skin in the game”? Most sources credit Warren Buffett for making it popular. He was talking about investing his own money into the first fund he started.

It basically means you are invested and committed to the process.  Because, let’s be honest, when something is free we do not place the same value on it as we do on the things that we pay for.

It is why I can’t go to buffets. Because I WILL get my money’s worth. No way would I eat that much if I went over to someone’s house for dinner.

That is why I put a price on the 28 Day Vegetable Challenge. Nothing crazy, just $15, but enough that the people participating in the challenge will take it seriously and really commit to it.

Committing to consistency is the main thing I am looking for. Consistently is the key whether you are eating vegetables, exercising, or any number of things you might want to improve.

28 days, 28 different vegetables and how to prepare them, why you should eat that particular one, how to prepare them, store them, and a daily recipe for each vegetable. The goal is to make it fun, add the accountability, and get you at least one new vegetable that you will eat on a consistent basis.

The challenge starts on Wednesday, June 28th. I would love for you to be a part of it. You can reserve your spot below:

 

28 Day Vegetable Challenge 

“Change your life in 8 minutes”

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Meal planning may seem monotonous (because it is), but the pay off is worth it. Think about what happens when you do not have anything planned a meal, time gets short, and you are hungry?

Fast food, pizza deliveries, microwave salt licks. (No Lean Cuisines are not good for you).

What if instead of spending 8 minutes a week looking into a fridge hoping healthy food would magically appear, you spent that time productively? Take some advice from dietitian Keri Glassman's article "Change Your Life in 8 Minutes".

Here is what she suggests doing with your 8 minutes:

-Write out your challenges for the week (birthday celebration, busy kid's schedule, girls' night out, etc.) and then write down a plan to overcome the challenges.

 

-Plan your dinners at home around your schedule for the week and then create a grocery list to go with them.

 

-Write a list for work snacks, and add them to your grocery list.

 

-Schedule exactly when you are going to go to the grocery store and then follow through.

 

I would add, you could spend your time ordering groceries on-line.

If you notice, not one of those is the actual food prep or cooking we all dread so much. This is formulating a food game plan for the week. It will save you time, money, and calories just by having some kind of plan.

If you do have time left in your 8 minutes, Glassman suggests you could:

  • Make a pitcher of iced lemon water to store in the fridge.

  • Chop the veggies you have around.

  • Mix a healthy salad dressing to keep in your fridge.

  • Portion out healthy snacks, like nuts, into little bags.

Nutrition is just like working out. When you have a game plan of what you are going to do, you get much quicker results without wasting your time. Make that plan today!

Overwhelmed and Discouraged

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In Monday’s post I talked about how discipline can equal freedom. Then I offered 4 tips on how to increase your self discipline.

 

Today I want to give you a little warning about what happens when you let your discipline begin to slip. This is something I have seen in my life as well as the lives of the people I work with.

 

Maybe you’ve been working really hard, so you decide to take a day off in your workout routine. Then you decide to take off a couple of more. Next thing you know, you have not exercised in a month and you feel awful.

The same thing can happen with healthy eating. You cut down on the shopping, prepping, and cooking food at home. That leads to more eating out and more fast food.

 

With both of these scenarios it gets harder to come back because you feel so far away from where you used to be. You dread starting over at your workouts and you can’t imagine fitting meal prep back into your busy schedule.

 

The best way to prevent this is to recognize when you first start to slip. Everyone needs rest days, so missing a workout here and there is no big deal. Eating out is not a problem and is a very enjoyable part of life. Just be cognizant of when the occasional deviation from the plan becomes a regular thing.

 

What about when you feel like you are so far away it’s not worth starting back? That is when you have to break things down into mini-goals. Don’t get overwhelmed by the big picture.

 

A mini-goal could be exercising one day this week. Just one day! Maybe eating out one less time per week. One less day! You know you have found a great start back goal, when it seems so easy it is ridiculous. That is actually what you want!

 

It is all about creating mini-successes for yourself to build momentum and stay motivated. When you get to where you are consistently working out at least 1 day per week, add in another day. Eat out 2 fewer days per week, after 1 per week becomes an easy habit.

 

It’s never too late to get back in the game. There’s time, but why wait? Do something today, that your future self will thank you for.

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