But I don’t wanna.

atlanta-fitness-bootcamp-outside

I’m sure you’ve done it because I have and since we’re besties it’s likely you’re like me. So in addition to singing ROAR at the top of your lungs-like me-you have probably also committed to do something you know is good for you and you just.aren’t.doing.it-you just.don’t.wanna.

I’ve been doing some personal growth work with More to Life which puts a large emphasis on the unconscious messages you’re telling yourself-their term is mind talk. I think of it as even deeper than

self talk-it’s trickier. It’s deeper; self talk is in there and you catch yourself doing it. Mind talk is what’s under the reason you’re even saying the first thing to yourself. Too deep for you? Take a break and look at THIS. Ok, glad you’re back. So, even though you rationally understand that statements like “if I’m not perfect people won’t love me” are not true there’s something in there telling you that or something like that (the perfection crap is one of mine. I mean even though I know rationally perfection doesn’t exist my deep hidden under the layers (maybe somewhere in the intestines-I mean those things are crazy long) self is still acting like it’s real.) How can I tell? Well, when someone points out a mistake I’ve made and I say “oh thanks” and then I’m moody and grumpy. This mood change assures me that there’s something I’m not acknowledging. Because who wouldn’t start feeling crappy about being told that people wouldn’t love you if you didn’t do it all right? Ain’t no one got time for that!

So back to the point about not doing something you know is good for you. I’ve begun to wonder if the stupid mind talk is what’s going on when I regularly do not do something that there seems to be no physical reason I’m not able to.

So sister from another mister/brother from another mother is there something you know that you’ve committed to doing just for you (yoga comes to mind for me . . .) and you’re skipping? Or letting other things be more important? Are you telling yourself “it doesn’t matter if I go or not, I’m always going to be unhealthy/overweight/slow/unathletic?” Or maybe something about not being as important as someone else and not wanting to inconvenience them? This week I invite you to go deeper than your self talk, get in there and find out what scripts your mind is telling you and ask yourself “is this absolutely true? or is it bollocks?” My experience is that it’s almost always false. Once you’ve recognized whether its T/F choose how you are going to behave or how you want to behave. You know you are worth working out/going to bed early or eating right. How do you demonstrate that to yourself? Do that. Exactly that-go Paul Simon on it and set yourself free.

Source: Decatur – Tips

    

Baby it’s cold outside + Magic Mike

winter boot camp-where the layers come off

But your need to eat ice cream, queso dip while suckin’ down margaritas doesn’t go into hibernation in winter and sister/brother, neither can

winter boot camp-where the layers come off

you. Whether you’re hittin’ the pavement with us at Operation Boot Camp or you’re working out with your family on the weekends you can’t let the cooler temps keep you from being active. It can be intimidating to work out in colder weather but the difference between getting out there and rockin’ it and getting out there and turning around is your gear. And frankly, layering. A lot of it is layering.

So, when it’s reallly cold, like 30-20 degrees I wear the following:

1. What yo’ mama calls “long underwear.” Bottom and top. Look for styles labeled “active” to make sure they’re moisture wicking.

2. Pants on top of your long underwear, a quarter zip long sleeve jacket on your top. These jackets are usually a little lighter weight and the quarter zip is nice if you need to cool down a little but the high neck is good for real chill chill days.

3. Jacket or fleece on top. Something that zips and is moisture resistant is ideal-the grass gets wet and then you get wet.

4. I HAVE to have something on my neck. And luckily, there’s a product made just for that. No, not a scarf. I mean obviously I could use a scarf but that is probably not moisture wicking and I’ll probably lose it. SO I wear a Buff. It serves the same purpose but I can’t lose it and it wicks my liquid awesome.

5. I use the buff to cover my ears but if you’re not into that you’ll probably want a fleece headband that covers your ears.

6. A hat. duh.

Now on to the extremities:

1. Good socks. In the summer you may like those low cut it looks like I’m not wearing any socks but in the winter go high school gym coach tall. We’re a fan of the smartwool brand socks. I personally put on a pair of my tall argyle socks (somewhat thin) and then my regular running socks.

2. Gloves. You have to have ‘um. My all time favorite are Seal Skinz. They are the most waterproof gloves I’ve found. When it’s not quite Seal Skinz cold I go with a convertible glove. They are mittens or gloves and I like to start as mittens then when I warm up it’s gloves! That’s 2 for 1 ya’ll!

Make sure your layers are moisture wicking. It’s a real thing, people and without it you are going to be soaked in sweat and that shit gets cold.

If you’re nervous about what to wear a great resource is this What Should I Wear Weather Calculator . Check it out until you get the hang of it. Remember if you’re at a comfortable temp outside BEFORE your workout, shed your top layer. You did too good a job and you’re going to have to take it off anyway. Oh and as you’re taking it off please, for me, do a little Magic Mike swirl.

For even more ideas & links to buy online check out our Cold Weather Must Haves board on Pinterest.

Source: Decatur – Tips

    

Nom, nom, nom

When you really think about nutrition and diet it can be very simple. I mean, if you aren’t an actual human that has a food history that sometimes involves eating for reasons that are not hunger/fuel related (boredom, stress, celebration, depression etc.) it’s simple. You eat stuff you recognize and comes from the ground and not a lab and you eat when your body tells you you need to and you honor and respect that and never eat any more or less. Well, in case you and your hunger/eating habits are less black and white than that let me help you with a way to keep yourself in check. Portions. If you are able to keep around what you’re supposed to need for your body it will facilitate you knowing if you’re actually hungry or if you’re just upset about the last episode of Grey’s Anatomy.

Look at your hand. Your beautiful hand with those 4 fingers and a thumb -I feel like it’s worth giving the thumb it’s own place being that it distinguishes us from other mammals. So look at your palm, you know the area that’s the main event for all those amazing high fives you’ve been throwing at camp-that is the size your protein should be. Your chicken, your bison, your fish, your pork whateva beasts you eat the right portion is your palm.

Next up, fist pumping. Make a fist like you’re at a Journey concert singing every lyric to Don’t Stop Believin’ that’s your carb portion. If losing inches is a part of your goals you may want to take that down to half a fist. That includes fruit, sweet potatoes, rice etc.

But what about all that creamy or balsamic goodness that is salad dressing? Let’ go on back to thumbkin and take a long hard look and be sure to do the “who’s got two thumbs and a love of olive oil? this girl!” joke. Your thumb is about 2 TBS and the perfect size for oils, and dressings.

Finally, take your hands palm up and put them together like you’re going to scoop up water – now fill that up with veggies. That’s right, put a bunch of leafy greens and cherry tomatoes up in there. Eat it all and enjoy every vitamin, anti-inflammatory filled bite of it.

Try it for a day-eat the portions as prescribed by your hand and see where you’re at. Were you hungry, satisfied? Were you eating more than that previously? Holla in the comments below and let me know!

Source: Decatur – Food

    

35lbs down!

weight-loss-atlanta-operation-boot-camp

Long time camper, and new instructor Ari Sarmento was recently featured in the Atlanta Journal Constitution for his 35lb weight loss. Congratulations Ari!

Ari Sarmento, 46, of Atlanta, lost 35 pounds

By Michelle C. Brooks

For the AJC

SUCCESS STORY / Ari Sarmento, 46: From 215 pounds to 180 pounds

Former weight: 215 pounds

Current weight: 180 pounds

Pounds lost: 35 pounds

Height: 5 feet 11 inches

Age: 46 years

How long he’s kept it off: He started eight months ago and reached his current weight in the last month.

Personal life: “I am a career airline pilot,” says Sarmento. “I currently serve as the chief pilot for a private airline based in the Atlanta area,” he says. “I [was] asked to be a boot camp instructor.” In September, he became an instructor with Operation Boot Camp, www.operationbootcamp.com. He is single and lives in Atlanta.

Turning point: His turning point came, “when my doctor indicated that if I lost some weight, I could get off high blood pressure medication. I am required to have a physical examination every six months so that my flight privileges stay intact. When your job is on the line, it’s a good motivator,” he says. “I was visiting [a friend] one Sunday night, she made the statement that I had to go home as she was getting up at 5:00 a.m.to do boot camp. I made a statement that I would go with her to help her get up in the morning and by the second day of boot camp, I signed up… When you are accountable to someone, it can drive you to stay on track.”

Continue reading

Source: Decatur – Tips

    

The 4 Real Reasons You Can’t Sleep and What to Do About Them

sleep

For something that most people do with their eyes closed, sleeping can be awfully difficult. I struggled with sleeplessness for years and am blown away by how many people I meet who tell me that they have trouble sleeping as well. It’s not that we don’t know enough, aren’t trying hard enough, or are somehow less capable than others of resting and relaxing. Rather, we struggle to sleep because the factors that interfere with sleep are so complex, knowledge alone is not enough, and in a frustrating Catch-22, the harder we try to sleep the less likely we are to do so.

So what can you do when sleep is elusive, your brain is running in circles, and you’re pretty sure you’re going to humiliate yourself when you collapse out of sheer exhaustion during warm up stretches at Bootcamp tomorrow? Following are the 4 keys to sleeping well that I’ve discovered through extensive research, work with clients who have trouble sleeping, and my own efforts to overcome insomnia.

Key Number 1: Sleep Hygiene

Ask yourself the following questions:

  • Are you getting enough exercise?

  • Could too much caffeine or caffeine too late in the day be keeping you awake?

  • Do you do anything other than sleep or sex in your bedroom? (You want to associate your bed with sleep and rest, so anything you do in it should be relaxing.)

  • Does the idea of going to bed make you anxious? (If so, try getting out of bed when you can’t sleep and do something enjoyable—read, do yoga, take a bath, work on a puzzle, play a game, call a friend, listen to music, etc.—until you feel more relaxed. Don’t lay in bed frustrated or you’ll start to associate your bed with that feeling.)

Key Number 2: Quieting the Mind

It seems that some people’s brains didn’t come with an “off” switch like everybody else’s. But even if you know that running over your to do list at 2 in the morning isn’t a good idea, that doesn’t mean you know how to stop. Here’s how you can learn the skill of letting go:

  • Meditate. This is a great way to practice noticing your thinking, worrying, and planning without getting caught up in it. To learn how to meditate, take a class at a yoga studio or meditation center or find some guidance online (http://www.getsomeheadspace.com/).

  • Schedule your worry time (http://www.helpguide.org/mental/anxiety_self_help.htm). Worry hard during worry time! But when it’s over, let your worries go.

  • Address the root cause of your worry. Sometimes worries are based on outdated or limiting beliefs. Sometimes they point to action you still need to take. Other times they’re ways of avoiding feelings like fear or vulnerability. Address the root cause of your worry and it goes away on its own.

Key #3: Positive Beliefs About Sleep

For many of us, our sleeping trouble begins only when we start to think we can’t sleep. I used to think there was something wrong with my sleeping ability until my boyfriend told me I was asleep most of the time I thought I was awake, and he was pretty sure because I was snoring. Relieved and slightly embarrassed, I realized that falling asleep was easier than I’d thought.

Instead of increasing your anxiety by telling yourself how bad you are at sleeping and how terrible you’ll feel if you don’t sleep right now, remind yourself of the following truths:

Key #4: Self Compassion

This was the hardest key for me to discover, but it’s really relatively simple. I found that when I was pushing myself hard during the day, not listening to my needs, or beating myself up about something I should have done better, sleep didn’t come. When, on the other hand, I worked diligently but still listened to my needs and took my time, took breaks, and made time to have some fun, then I slept fine. When I let myself feel good about my efforts and let go of my shortcomings, I slept even better. Self compassion isn’t an easy thing to develop, but you can learn to take care of yourself while you work (http://www.theenergyproject.com/) and be kinder to yourself when things are difficult (http://www.self-compassion.org/).

Not being able to sleep can feel like the worst luck in the world. It seems like you’ve been singled out for some cruel and unusual—not to mention undeserved—punishment. But sleeplessness can actually be quite useful. It forces us to pay attention to some things that are vitally important to our happiness that we might otherwise happily ignore. So instead of trying to force sleep or do without it, open up to what it might have to teach you. Doing so could help you not only sleep better, but be happier too.

Meredith Walters is an ICF-certified professional development coach with over thirteen years of experience helping people and organizations grow. She has an MBA from the University of San Francisco and has served as adjunct faculty at New Ventures West coaching school. She loves helping entrepreneurs, small business owners, and creative professionals who want to change the world do so with greater joy, ease, and effectiveness. You can find more about her background and her work at http://meredithwalters.com.

Source: Decatur – Tips

    

Lazy McBabyson

I have a confession to make. My mind is a big baby and totally lazy. And though I’m realizing I’m going to start sounding a little multiple personalityish here, I

Meet Lazy McBabyson

think there’s a couple of voices in there. Here’s the scenario: I’m running by myself and voice one aka Lazy McBabyson says “UGH (pouting stance) I haaaayyyyttteee this. How much longer do I have to go?! How long has it been? Let’s start negotiating the distance/time I said I was going to go.” Clearly, not the most helpful of people to have in there. But wait, there’s more. Numero dos comes in on the party all calm and therapeutic like with a “ok, is it really so bad? how are your feet, are they ok? what about your legs-are your knees ok? can you breathe? alright? yes? then what are you complaining about?”

The practice of checking in on my body really brings my awareness to the current moment (living in the present is something I’m working on) and usually makes me realize that I’m just complaining for the sake of it-not because anything is actually wrong in fact, usually I’m just uncomfortable. And if you don’t know it by now, babies, working out is uncomfortable.

Checking in and questioning my scripts (did you know you’re often working from a script you wrote for yourself years ago) also comes in handy when I’m putting off a call or a project I need to do. Lazy McBabyson’s middle name is Drama and seems to be there to give me lists of what could go wrong, how long something is going to take or how difficult it is going to be. Basically, don’t believe everything you think. The first step in gaining any greater sense of awareness is being able to question and notice what’s going on. So, come along on this living in the moment trek with me and see if you can catch and question your internal dialogue. Do you believe what you’re telling yourself? Is it even true? Things are about to get real, y’all.

What should voice #2′s name be?

Source: Decatur – Tips

    

Jumping Jacks are like Redbull + Vodka

It may seem counterintuitive but waking up at 5:15AM, being at camp at 5:30AM and gettin’ my workout done by 7AM actually gives me more energy for the day. I’ve started thinking of boot camp as the pre-party to the rest of my day. And fools don’t even bring that “you’re a morning person, I’m not” garbage to me because if you had told the JoJo of yesteryear that I would be getting up early for years she, nor her family, would have believed you. In fact, there’s a family story of me in grade 4 grumpily getting out of bed after my mom had been calling me to do so many times-my brother was already dressed and eating breakfast-and thinking she couldn’t see me I gave her the finger. Now the reason this is a family story is OF COURSE she saw me and I immediately locked myself in the bathroom with the fear of God in my little soul that I would never live to see another day. So no, I wouldn’t classify myself as having always been a morning lark. How did I go from a smarmy sailor mouthed little girl into the enthusiastic lady you see at 5:45AM? Experience.

After my first month of boot camp, I was all-in on the early rising. Getting my workout on early gets me focused for the day and makes me more patient. It’s like working out before the rest of my day starts sets my heartbeat to a slower pace allowing me to observe and take my time. I feel like everyone else is trying to catch up, but when you’ve started before they’ve gotten up you’re always ahead of the game. Plus, there’s science to back up the awesomeness of the early am workout. There’s no arguing science.

Also, the world is mine from 5-7AM. Really, every street is clear, all four way stops are one way-my way, baby. I get to witness the start of Atlanta’s day as the sun rises over our last stretches. It’s this precious little time that’s mine to wake up slow.

It wasn’t easy those first few weeks. When you’re just starting getting up early it’s a mind game and you kind of have to treat yourself like a 5 year old: ”I know you don’t feel tired yet, but it’s 10:00PM and you have to go to bed.” And you also have to suck it up a little and force it the first week. Set yourself up for success putting an index card with your goal next the the alarm clock or put your alarm away from your bed in your bathroom. Or if you really have a hard time use the Sleep if U Can app-it makes you take a picture of something in your house before it will stop ringing. Whatever it takes commit to it so you’ll have no reason not to get your workout in and stick to your fitness goals. After a while you’ll retract that middle finger and turn it into a high five.

Source: Decatur – Tips

    

How Your Mind Can Earn a Varsity Letter

What is the athletic mind? Well, if you’re thinking one that can do sudoku and play chess at the same time go back to nerd camp because I’m talking about something else. The athletic mind describes how you respond to injury or physical setbacks. If you work out often you are going to eventually have to deal with some sort of injury. Strains, minor sprains and pulls are not unusual for active people. When setbacks do happen do you say “I’m just not meant to work out” or “I’ve never been athletic, I guess I’m still not” because my friends is bollocks. The athletic mind says “well, I need to rest and ice and then I’ll be back at it.” or “I’ll need to figure out a way to move that doesn’t aggravate this, maybe something no impact?”

The athletic mind is no quitter. It keeps chugging like a frat boy at the front of the keg line. The athletic mind adapts and knows there has to be another way. It’s malleable and willing to get into the pool if it can’t run. Willing to get on the bike or take a week off but not give up. That doesn’t meant the athletic mind is an idiot that will keep on plugging away even when their doctor (by the way did I mention I’m NOT one?) says they need a break. It does what it needs to do to get back out there.

What’s amazing about this mindset is that it extends way past being physically active. Your athletic mind exudes confidence and says “I can do that” or “This isn’t the way I thought it would work out but I can figure something new for this.” Just like with a physical setback you take a beat, and figure out a new way to attack. It goes for the promotion, asks the crush out and high fives itself when they say “yes.”

Have you always had an athletic mindset or has recent physical activity lead you to it? Holla back on our FACEBOOK page.

Source: Decatur – Tips

    

How a Sunday casserole will keep the peace in your home.

Monday and Tuesday nights are a little cray around the Warren Street Lounge aka our house. They are both my and the Mrs.’s long days where we get home later and therefore neither of us want to cook, prepare, or do anything. However, we are also budget conscious and like to use our eat out dollars on places we really want to go-not just lazy pizza orders. So what did I do to keep the peace and no longer have Mon & Tues nights be Annoyance Fest 2013? WELL, I stumbled upon something, dear reader, you may have never heard of: preparing a casserole on SUNDAY! I know, I know I just blew your mind.

So, if there’s a day of the week that preparing a meal is just not going to happen try this Taco Time Casserole I found on PaleoTable.com. Plus I’ve included my easy shortcuts that make it so easy to do. AND you can get lots of these frozen so you can have them ready to go anytime-in case you don’t feel like shopping on Sunday either.

Ingredients:

  • ground beef – 2 pounds, divided * I use shredded chicken
  • onion – 1 small, peeled and diced *did you know the sell them chopped up frozen?
  • green pepper – 1, cored and diced * I also have been known to get these from the TJ’s frozen section.
  • garlic cloves – 2, minced *again, you can get these frozen
  • diced tomatoes – 1 14.5-ounce can
  • butternut squash – 1 small *TJ’s sells these cubed, I use ‘um that way
  • green onions – 2, chopped
  • black olives – 1/2 cup, chopped
  • Taco Seasoning Mix
  • chili powder – 2 Tbsp
  • ground cumin – 2 Tbsp
  • onion powder – 2 Tbsp
  • oregano – 4 tsp
  • paprika – 2 tsp
  • sea salt – 2 tsp
  • warm water – 2 cups
  • Optional Toppings
  • avocado – 1, mashed
  • sour cream

How to:

  • Preheat oven to 350 degrees F.
  • Brown ground beef in a large skillet over medium-high heat.
  • In a medium bowl, combine all seasoning mix dry ingredients. Add warm water and use a whisk to combine.
  • While meat cooks, cut onion, pepper, and garlic.
  • Warm another skillet over medium heat and saute vegetables for about 10 minutes or until onion becomes translucent. Add tomatoes and their juices and continue to cook for 2-3 more minutes.
  • Peel squash, remove seeds, and cut into large chunks. Shred in a food processor or using a hand shredder. *again, I just leave them cubed
  • When meat is just cooked through, pour seasoning mix over meat and simmer until most of the liquid has cooked off, about 5-10 minutes.
  • Layer 1 to 1 1/2 pounds seasoned beef in the bottom of a casserole dish. NOTE: I reserved about 1/2-3/4 pound of the ground beef for my kids. You can either reserve some or add it all in and have more leftovers.
  • Top with vegetable mixture, then shredded squash.
  • Cook for 45 minutes or until squash is browned and tender.
  • Sprinkle green onions and black olives on top.
  • To serve, scoop out portions of the casserole and place it in shallow bowls. Serve with mashed avocado and sour cream, if desired.

We may or may not have also thrown in some tortilla chips on the side. Do you have a go-to casserole? Holla back on Facebook!

Source: Decatur – Food

    

How to do a squat

If you have been dying to improve your twerking skills OR just want to learn how to “sweep the floor with it” you’ll need to have a good squat and y”all know I love a squat. Like, a lot. It’s so important that you’re doing them RIGHT! See the video below of me and Iron Man Instructor Raph Franze instructing you how to do a squat as well as how to correct some common errors.

as an aside, I like that this freeze frame looks like I’m grabbin’ Raph!
Set yo self up for success:

  • Stance is shoulder width.
  • Neutral Spine
  • Head is Neutral, Gaze forward
  • Toes slightly turned out – room for the hips to drop down

Points of Performance:

1. Lumbar Curve. This is where you have that tramp stamp I mentioned. This should be engaged (flexed) for the duration of the movement.

2. Weight in Heels. If you have challenges doing this do the wall trick towards the end of the video.

3. Below Parallel at the bottom of the squat.

4. Knees Track Over the Toes throughout the entire movement..

5. Line of Action- how you move; butt goes back first (pop it like you’re twerkin’) chest is up-raising the arms helps you do this.

Source: Decatur – Tips

    

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