Nothing like seeing what you really look like when you work out

“Everything you want is just outside your comfort zone.”- Robert Allen

Based on that quote I should have just about everything I want in life after this weekend. I went to a Zumbathon this weekend to raise money for a very sick child. It ended up raising $3100!

If my comfort zone was located in Alabama, going to a Zumba class would be like going to Antarctica. The class had between 50-60 people, with 3 of them being guys.

Being 6’2″ and really pale, meant there was a blinding white light towering over 95% of my fellow Zumbaers. Plus, one of the instructors is a friend of mine and yelled “Boot camp is in the house!” No hiding out getting a feel for the class, gotta be on top of your game.

I’ve got a reputation to uphold after all. Despite all of that I had a great time, got in a great workout, and helped raise money for a great cause. Plus I did not hurt myself or anyone else. Badly, anyway.

So what’s my point? My point is, step out!

-Try new things

-Do something that scares you every day

-Attempt things that you think are impossible

Get out of the shell you are used to living in. Fear of failure is holding many of you back from reaching your true potential.

Ask yourself this question. If I wasn’t afraid of failing, what would I attempt to do today?

We would never know you could drink milk or eat crabs if some brave people hadn’t come before us and done it.

I’m talking to myself on this one just as much as anybody. I am still scared of public speaking, but I do it anyway and it is getting easier.

I set goals for myself where that little voice of doubt is whispering it is impossible. Sometimes he’s right, sometimes I’m right. Either way I am improving myself every day.

Don’t be afraid to start that exercise class because you think everyone is staring at you. Even if they are staring, let them! Maybe they are starting at you because you are awesome. That’s what I kept telling myself at Zumba.

The majority of women who come to my boot camps were very nervous and or scared before they started. Then they found out I’m not going to be yelling, they can work out at their own pace and level, and no one is going to be judging them.

If they hadn’t come to that first class they would have stayed scared forever.

Don’t let fear of the unknown stop you from reaching what you think is unreachable.

Related articles

• Why your New Year’s Resolutions will fail (joemartinfitness.com)

An estimated 100 million Americans will make New Year’s resolutions this year. With 66% of Americans being classified as overweight or obese, chances are a lot of those resolutions will include exercise and/or weight loss.

 If that includes you, what steps are you taking to avoid being the 80% of the people who quit on their resolutions? There are four main factors (injuries, time, boredom, and results) that cause people to drop their program.

Injuries- Nothing quite like a pulled hamstring or strained lower back to make you quit working out. The best way to avoid injuries is to stay proper. Perform a proper warm-up, use proper form, and follow a proper progression to stay injury free. Consult a fitness professional if you are unsure of how to do all three. 

Time-You do not need 2 hours a day get in shape. With a little creativity, some inexpensive equipment, and your commitment you can get in shape exercising 20-60 minutes a day. You have the time in your day if you make exercise and health a priority in your life.

 Boredom-How many times have dropped an exercise program because you couldn’t face one more day slaving away on that treadmill? Variety of exercises, finding a mode of exercise you enjoy (or at least one you don’t hate), and working out with a group are the best weapons to combat boredom. There are hundreds of ways to exercise, so variety should never be a problem. Find a group exercise class you enjoy. Or look into a running or walking club to be around other people who will hold you accountable and provide you with a good social support system

 Results-The biggest problem here is unrealistic expectations. You put those extra pounds on over the whole year of 2011; they aren’t going to disappear in January 2012. The healthiest way to lose fat weight is to drop 1-2 pounds per week. Don’t use the scale as your only measuring stick for success though. A more accurate measure of a successful fitness program is to look at: your body fat percentage, how much better your clothes fit, how many inches you have lost, higher energy levels, lower blood pressure, lower glucose levels, and/or just feeling better period.

 Don’t accept failure, don’t accept feeling bad, and don’t accept being unhealthy anymore. There is always a way to fix your program so don’t give up this year!

Related articles

• Top 10 Reasons To Get The 21 Day Tight and Toned Transformation (joemartinfitness.com)

The wife and I showing off our abs

Listen to this man, he invented peanut butter for goodness sake!

It looks creepier every time I look at it.

Santa Claus is awesome. He brings cheer, presents, and joy wherever he goes.

But Santa has a dark secret.

Santa wants you to be jolly and round just like he is. He dispatches his Keebler elf Special Forces team to bring sweets and vast amounts of food everywhere you go. Shopping puts you on the Nice list, while exercise puts you on the Naughty list. “Adult” Christmas cheer is brought in by his Budweiser Clydesdale Calvary unit.

Santa has vast resources, years of experience, and an iron will to crush your healthy holiday plans.

Not this year fat man!

It is time to fight back against the 3 main forces Santa will deploy: over eating, no time to exercise, and alcohol consumption.

Parties, family gatherings, luncheons (I’m 34 and I still don’t know what all a luncheon entails), people bringing in baked goodies; there are so many traps you need a plan to overcome it all.

Here are a few simple plans you can use:

-bring your own healthy dish to the party top make sure there is at least one healthy thing there

- eat only the food you really like so you don’t waste calories on the other foods

- fill your plate with vegetables

- get rid of your plate right after you finish to avoid eating seconds

- eat with your weak hand to slow down your eating.

Spare time for exercise tends to get filled with other activities, so you need to change up your exercise methods.

-Increase your exercise intensity and decrease your rest breaks

-break your workouts into mini segments throughout the day

- find one of the many 10 minute workouts that are out there

- exercise early in the morning before the hustle and bustle of the day take over

-just find some way to get your exercise in, no excuses

Not having an hour to workout is no excuse for not exercising.

Holiday “cheer” is full of useless calories and can derail your fitness quicker than you think. Here are a few ways to reduce calories from alcohol:

-drink light or low calorie beer (genius huh?)

-stay away from any pre-made mixtures

-have a glass of water in between drinks (also better for your head the next day)

- mix liquor drinks with tonic water instead of sodas and juices that are high in sugar and calories

- find a designated driver that refuses to take you to Waffle House and/or Taco Bell.

Well, I guess I’m in trouble for foiling Santa’s plans. Does Walmart take back lumps of coal without a receipt?

Doing the opposite of whatever this man does also increases your life span

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- Yeah I said it again. One thousand times I’ve said it and I will say it one thousand more. By spending just 5 minutes rolling around on this tube you will feel so much better I promise.
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 your day. Great for having an excuse for walking around the house in your boxers 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.
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. You have the time if you make it.