Posts tagged madison adventure boot camp

Building Block Four-Stress No More


When your body is stressed out, you WILL NOT lose fat and you WILL NOT build any of the lean muscle mass you need to increase your metabolism. Our bodies are hard wired to deal with stress first before anything else. If you have been doing all the right things (eating right, exercising, etc...) and not getting results, this might be the the key for you to start getting the results you deserve. This goes back to our days as hunter/gatherers when stress meant something with big teeth and fast legs was coming at you. That is definitely a priority. But our bodies can feel the same stress when a big project is due at work, financial problems are hitting you hard, etc…

It can also be a compilation of a bunch of smaller stressors coming together to bring you down. Look at your stress life like a bathtub. It doesn’t matter if you have the stress on full blast or if you have it barely on but it is steadily flowing. Eventually it is going to spill over and you are going to have a mess. You need a drain or ideally several drains.

Your job is to figure out what your faucets are, how much they are on, and find the drains to get rid of them. These are non-food/drink ways to rid yourself of stress that I’m talking about. When the food or drink is gone, the stress will come back ASAP.

There are hundreds of ways to manage stress. I will list a few options, but you need to figure out what suits your personality best. And find one that a few that you will actually do.

Here are some ideas to get your creativity going: go for a walk, hit a punching bag, listen to music, talk to a friend about your problems, pet a dog, do a hard workout, yoga, meditation, prayer, get a massage, start a budget, go swimming, go for a bike ride, take a nap.

Do something other than just internalizing your stress. You will be happier, healthier, and you will be able to get results much easier.

Stop skipping breakfast!

  Effects of skipping breakfast

A recent study published by the Huffington Post found that 31 million people skip breakfast every day. Every day! My biggest problem is holding myself to only one breakfast a day.

Another recent study found that HALF of breakfast skippers are overweight. Breakfast skippers have been shown to: -eat 40% more sweets -drink 55% more soft drinks -eat 45% fewer vegetables -eat 30% less fruit In my informal studies, I have found 4 common reasons people skip breakfast and a few ways to help combat them. 1. "I work and have kids, how do I find time to cook breakfast?"   Here are some quick, healthy breakfast ideas that take 5-10 minutes to make: -An apple, 1-2 ounces of cheese, and a handful of walnuts

-Green smoothie- Here are some recipes --> 5 Green Smoothie Recipes

-Plain Greek yogurt, mix in almond butter and fruit such as blueberries or strawberries

-Scrambling eggs really doesn't take that long. Heat up a non-stick pan with a little coconut oil (yep coconut oil, that’s a story for another day) over medium-high heat, when hot crack 2 eggs straight in the pan, scramble, and it only takes a few minutes. You can sauté some onions, peppers, and/or spinach to get some veggies in there. Or if you want a few options to try before an early morning workout, you can try these for some quick, light fuel.

-1 small banana

-Toasted English muffin spread with 2 tsp. strawberry jam

-1 cup nonfat or low-fat yogurt

-Half cup of oatmeal with protein powder or peanut butter

2. "I'm just not hungry in the morning."

There are several reasons why you might not hungry in the morning and that’s ok! You might need to experiment a little to find out what works best for you. This article does a good job talking about some of the reasons you aren’t hungry first thing in the morning --->Elite Daily

You can try starting your day by simply drinking some water or doing some light exercise around the house. Many times this will be enough of a signal to your body that you are ready for some fuel.  Or if you are a morning exerciser you can wait until after your workout to eat. If you STILL don’t feel hungry, it’s fine! Don’t force yourself to eat when you’re not hungry, but make sure you have healthy food planned out for the rest of the day for when the hunger does hit.

3. "I don't like to eat breakfast in the morning because I eat too much in the evening and I am trying to save calories." It is not as simple as just burning off the calories you put in, about 75% of the calories your body uses come from your metabolism. Going too long in between meals for days, months, and even years messes up your internal system that tells you when to say when. One of the biggest steps you can make is when you begin to start eating out of necessity and not out of habit.

4. "I don't like breakfast foods" Who told you that you had to eat breakfast food at breakfast? They're not the boss of you! I am! Whoops, ignore that. Don't feel obligated to eat breakfast foods just because The Man told you to. Eat whatever your stomach can handle in the morning.


Is it possible to go 21 days without complaining?


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.

My thoughts on the election. Kind of…



Not sure if you have been sequestered in a hidden location or studying film with Nick Saban, but there has been some crazy stuff going on with the presidential election this year. So much negativity from both sides it has been disheartening. Makes me think of the flu.


I read about a crazy study that involved the researchers gaving people the flu. I remember being pretty broke a few times in my life, but not so broke I would take a few dollars to get the flu.


I hate getting sick. Give me poor and healthy any day.


The researchers studied a group of people over a 6 month period to determine if they were positive thinkers or negative thinkers. If they had more activity in the right prefrontal cortex of their brain (home to anger, fear, sadness), they were considered to be negative thinkers.


If there was more activity in their left prefrontal cortex (home to enthusiasm, feeling upbeat, joy) they were considered to be positive thinkers. Then after the 6 months of studying these subjects, the researchers gave them the flu.


The end result was that the negative thinkers had lower antibodies, so they were more likely to get sick and would stay sicker longer. Makes sense to me. That's why Zig Ziglar calls it Stinkin' Thinkin'.


Seems like the negative thinkers I know are sick a lot more often than the positive thinkers I know. How about in your life? Have you experienced the same thing?


Research has shown that positive thinking can:

-Increase pain tolerance

-Lower blood pressure

-Lower stress levels

-Lead to better relationships

-Increase sleep quality

-Improve memory

-decrease depression

-Make people more likely to eat healthy, exercise, and rest more


That is just to name a few things positive thinking can do for you. You know what the coolest part is?


You alone get to determine your attitude.


I think that is awesome! There are so many things in our lives we have no control over. It is the things that we don’t control that stress us out the most. Weather, our looks, other people (especially on Facebook), and right now presidential elections.


Donald Trump is the president whether that makes you hopeful or hopeless. If you have no control over that, there is no use constantly worrying about it. There is something you can do though.


What can you do to make a more positive impact on the world? Go help others. That is a proven way to make yourself feel more positive about the world.


Start making a conscious effort to become a more positive thinker too. It is like anything else, if you put the focus and energy into changing your thoughts they will change.


Barbara Fredrickson, an expert in positive psychology, recommends a 3 positive thoughts to 1 negative thought ratio. That is your homework this week. Make a conscious effort to have your positive thoughts outweigh your negative thoughts.

Food Journal Fixes



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…)


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.


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 and I will help however I can.

A Weight Loss Blueprint



There are some days that the only reason I workout is so I can have a protein shake afterwards. Whatever gets you through the day right?

My protein shakes never taste the same even though I use very similar ingredients every time. There is an excellent reason for this. I’m lazy.

The only thing I measure is the scoops of protein. Little bit of this, little bit of that, and blend.

I have a similar situation when I make scrambled eggs. No fancy mixing bowls or measuring for me. Crack them right into the pan, throw in some pepper and Himalayan sea salt, and scramble.

You know what both have in common? No predictable outcome.

I can’t figure out why sometimes it tastes really good and sometimes it just tastes ok because I don’t track what I’m doing.

If you are having trouble losing weight it is the exact same thing. If you don’t know how much you are eating, what types of food, when you eat, etc… it is tough to nail down why you are losing or gaining weight.

That is why food journals are so effective. They can give you a blueprint of why you were so successful or can help point out where your struggles are.

Here is your assignment: For one week, keep track of everything you take in that has calories. Mark down when you ate/drank and how you are feeling. After one week, look through your journal and see what patterns are developing.

Once you identify the patterns, then you can begin developing strategies to overcome them. Do your best and let me know how I can help along the way!


Workout like an Olympian



The 2016 Summer Olympics start today! You can check out what days your favorite events will be on here --->Olympic schedule

Since I am such a big fan of the Summer Games, I came up with an Olympic theme workout for you to do around the house or at the gym.


Javelin press- start off turned side ways, weight at shoulder level, shuffle 2 times, rotate, and then explosively press the weight up. Go for 40 seconds, rest 20 seconds, then repeat 3 more times.

Hurdles- Run as fast as you can in place and every 5 seconds, jump over a "hurdle". Go for 30 seconds, rest 15 seconds, repeat 3 more times.

Triathlon- These exercises will all be performed for 30 seconds with no rest in between. After going through all 3, rest for 30 seconds, then repeat 2 more times.

   Bicycle-on your back, hands behind your head, knees been and feet off the ground, "pedal" your right elbow to left knee, then left elbow to right knee.

   Swim-on your stomach, "swim" your arms and legs by trying to keep them off the ground. Make sure to keep your head down.

   Run- Run or march in place as fast as you can

Fencing lunges- As you lunge, punch your opposite hand out. Right leg lunge, you will punch out with your left hand and vice versa. Go 30 seconds on, 30 seconds off, alternating legs each time. Repeat 3 more times.

Boxing- you will perform each of the following exercises for 1 minute each. It will give you some idea of the tip top cardiovascular shape these athletes are in.

     Bob and weave-Squat and slide side to side just like you were going underneath a piece of rope and popping out on the other side. Make sure to bend at your knees, not your back, and keep your hands up the whole time.

     Jump rope- This can be an actual jump rope of the invisible jump rope. If you don't have a jump rope, just mimic the movements.

     Punches- For the last 60 seconds, punch as hard and as fast as you can to finish strong. Use your whole body to throw each punch, as opposed to just using your upper body. Lift your heels, pivot your hips, and explode into each punch.

The whole workout won't take long at all, but you will get in strength training, core training, and fat burning.

10 2-letter words for success



There are many ways that can lead to success in the fitness world. I have seen people get tremendous results with boot camp, Crossfit, lifting weighs, Zumba, running, and many other ways of moving your body. They all had the same thing in common though.

The person who succeeded set a goal and refused to give up.

Getting a trainer is an awesome idea. Getting a workout partner works really good. Getting into a workout group is excellent too. But it eventually boils down to 10 2-letter words.

If it is to be, it is up to me.

People can help you along the way. You can be given all the tools and knowledge in the world. But you are the one that will have to execute.

If you think about it, that is the best news you will hear all day! That means you already have what it takes to be successful. There is power in realizing that about yourself.

Never doubt yourself for one minute. Never doubt that you aren’t good enough or strong enough. The only super power you need is consistency.


Just. Get. Started.



I am a bachelor this week. Just our dog Benny and I holding things down. My wife is out of town for work and my son is hanging out with his grandma in Florida.

Benny and I are just doing all sorts of manly stuff like napping and eating things. The only problem with cooking and eating is that it comes with dishes. It’s even bigger problem when you are home alone and don’t have a wife or a 10 year old you can ask to help out.

Benny the golden doodle

Benny the golden doodle

You know how it is. When you have a million things going on, it is the little stuff you have to do that is the most annoying. But you gotta do what you gotta do.

So I decided I would just take care of a few dishes while I was cooking my eggs. Once I got started I realized how silly I had been and knocked them all out. The starting is the worst part!

It is the same way with working out. The dread of the workout is often more work than the actual workout! You fret, make excuses, put it off, etc…

Just. Get. Started.

If you are working out on your own, just start warming up. If you are going to a class or meeting a workout partner, just show up. Good things will happen, I promise you that.

Some of the best workout I’ve ever had came on days where it was the last thing I felt like doing. But something magical happens after you break that first sweat. Your body makes the switch and you can settle in and get to work.

File this one away for a rainy day when you don’t feel like working out. Just get started and everything will be ok.

How to change your life


That quote really hit me hard last week. It was a pretty rough week for me physically. No energy, feeling lethargic, and not motivated to do anything.

You ever have weeks like that? I think we all have at one point or another and it is no fun at all. You know you need to do something, but you just can’t bring yourself to do it.

I am normally a driven person, but sometimes will power just is not enough. I needed to take action.

I started thinking about what I could change in my every day routine that would change my life. I decided to do something drastic. I decided to do something that I knew would be extremely hard, but worthwhile in the end.

I decided to stop drinking coffee.

This is serious. I LOVE coffee. There is nothing like that first cup of the day. I realized that I was starting to use coffee as a crutch though. It was a part of my daily routine that stuck no matter what. Within 10 minute of waking up I would be drinking coffee, every day, 7 days a week.

No need to get plenty of sleep when I can hit that pick me up in the morning. Then another cup in the afternoon or maybe more as needed. Getting that cup of fake energy to get me through the day.

So far it really hasn’t been that bad and I feel a lot better. I’m hopeful that this will help me get back to the old me, where I feel like I can take on the world and not stay the guy that can barely get off the couch.

I share this with you so you will take a long, hard look at your daily routine. What could you add to or take away in your daily routine that would change your life? Could it be…:

-That 2pm vending machine trip -The nightly glass of wine or 6 glasses… -Going out to eat every day for lunch -Cutting out 1 hour of TV every night so you can get to bed on time and be fresh for your morning workout -15 minutes every day of foam rolling and mobility work -Finding an accountability partner to keep you both motivated

Those are just a few things you could change. Decide what you want to change the most, find out what you need to add or take way to make that happen, write it down, and commit to sticking to it! This decision will literally change your life.

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