5 Tips to Feel Healthier at Your Desk Job

Fitness is for everyone. Fitness is hard work. Getting and staying in shape is hard work. I don't think anyone ever said that attaining what you want in life is going to be easy. But there are ways to make it work for you and for you to continue on your journey to a healthier you.  Some think you need a gym, heavy equipment, pretty workout clothes; those are just excuses. You can literally workout anywhere!

You know that saying "walk in the park?" Well, getting in shape can be a walk in the park literally. Just walking alone is a very beneficial exercise, which can help you stay in shape, feel more energetic, and get healthy. Not all exercise has to include lifting heavy weights and lots of sweat.  Walking is easy to fit into your basic daily activities, making it one of the easiest solutions for staying in shape.

 Some of my campers training on their lunch break! Getting it done at the noon hour.

Some of my campers training on their lunch break! Getting it done at the noon hour.

Here are 5 other ways to feel healthier at your desk job:

  1. Change your desk set up at work. Try a standing desk. Standing helps keep your body active and can help keep the blood flow and maintain your muscles.
  2. Walk on your breaks. Don't sit around starring at the wall; walk around a little this will help you stay energized and alert.
  3. You might not want to spend an hour or more at the gym anymore on your lunch break, but you don't have to in order to maintain your fitness level. All you need to do to start burning calories is to maintain a higher heart rate for ten minutes at a time. 
  4. Choose efficient exercise. Try exercises that focus on your core muscles. Like squats, planks, burpees and ab exercise.  Take a 5 minute break and grab a co-worker!
  5. Make exercise a social activity. Having a workout buddy or group at work will keep you accountable, motivated and give you something to look forward to throughout the work-week.

In health,
Coach Butts

    9 Good Carbs for Weight Loss

    I hope you're having a successful day! Today may bring some challenges it might be raining, cold, cloudy or sunny where you are. But no matter what, today is just another day to push a little harder, to overcome the challenges you may face.

    These challenges are placed in front of us because we can handle them with little to no problem. Going through challenges will help you grow and build a stronger you! So, today and everyday, get out there and give it all you've got and encourage others to do the same! 

    Choosing the Right Carbs:

    When eating carbs try to choose foods as close to their natural state as possible, i.e., a piece of fruit is better than fruit juice, whole potato is better than pasta. 

    Here are some more examples of good Carbohydrates that actually aid in weight loss:

    • Vegetables 
    • Seeds 
    • Nuts 
    • Lentils
    • Yams
    • Beans
    • Fruit
    • Oats 
    • Brown rice

    PRO FITNESS TIP:  Try to incorporate some of these healthy carbs into your recipes, I am sure you will be happy with the results! Visit my stuffed green pepper recipe here for some inspiration!

    Motivational quote by Bmorfit

     

    In health,
    Coach Butts

     





     

     

     

     

     

    Camper Spotlight: Janie Feuille

    Camper spotlights are really fun to share with our readers.  We love sharing Janie's journey, and hope you will find it motivating, too.  Janie has been coming to bootcamp for quite some time, and those that workout with her love her infectious attitude and hard-core commitment.  Janie's a fighter and that's why we love her!

    Camper Spotlight: Janie Feuille

    Camper spotlight at bmorfit bootcamp san diego

    "Two and a half years ago I was diagnosed with a spinal injury called "Sponde" (short for bone rubbing against bone on my L5 S1lower back). I went from being a big runner and hiker and Zumba girl to nothing.  Everything was so painful.  I could not even sit in a chair, needed the roller ball to sit.  My 8-mile weekly hikes also ended as I would just shuffle my Feet after 4 miles and would have to stop and stretch just to move forward.

    One of my best friends got into Boot camp and loved it.  I decided to give that a shot.  My first question to three different "instructors " was "do you know what Spondilolitheses is?  Always a "nope".  Then I met Corey at BMorFit.  His comment was I do not, BUT I will research to see if I can help you get stronger without any injuries.

    I have been going to BMorFit with Corey for over two years now 3 to 4 times a week. Never had an injury in my back yet...and made some great friends.  Today I can hike 12 miles, go Paddle boarding, run around the park and sit in a real chair.  I am Pain free and very active again outside.  I actually Love going to BMorFit every week!!!

    It has never been the same workout in over two years; the music is awesome, instant friendships.  What other boot camp are you going to go to where you can bring your dog, baby or attitude and after one hour be laughing feeling like Yes I a Did It with no pain!  My physical therapists had not seen me for a year.  His comment was this. "Whatever you are doing. Keep it up. Your core and back and entire body are sooo much stronger!!!  Now...if I could just cut back on my wine and dark chocolate, I would be a fit stick!!  One more thing. I love Corey, his family and his genuine heart to help us be the best we can in all areas if our lives!!!  I love BMorFit."

    In health,
    Coach Butts

    5 Simple Ab Exercises to Try at Home

    We sometimes make excuses why we don't have time for the gym. I'm going to let you in on a little secret. You don't need the gym to move! You can lay on your floor and complete a series of abs, push-ups, and be on your way! So let's not hide behind our excuses and make each day better than the previous.

    Here are 5 simple Ab exercise you can do anytime, anywhere!! (No excuses anymore, friends.)

    outdoor ab exercises at Bmorfit

     The Bicycle

    1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
    2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
    3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
    4. Switch sides, bringing the left elbow towards the right knee.
    5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

    The Ball Crunch

    1. Lie on the ball, positioning it under the lower back.
    2. Cross your arms over the chest or place them behind your head.
    3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
    4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
    5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

    PRO FITNESS TIP:  An exercise ball is an excellent tool to strengthen the abs. It's much more effective than floor crunches because the legs tend to be more involved when you're on the floor. When you're on the ball, the abs do more work.

     The Long Arm Crunch

    1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
    2. Contract the abs and lift the shoulder blades off the floor.
    3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
    4. Lower and repeat for 1-3 sets of 12-16 reps.
    5. You can add intensity by holding a light dumbbell if you need more of a challenge.
     Abs are fun with friends (both furry and non-furry). 

    Abs are fun with friends (both furry and non-furry). 

    The Reverse Crunch

    1. Lie on the floor and place hands on the floor or behind the head.
    2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
    3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
    4. Lower and repeat for 1-3 sets of 12-16 reps.
    5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

    Plank

    1. Lie face down on mat resting on the forearms, palms flat on the floor.
    2. Push off the floor, raising up onto toes and resting on the elbows.
    3. Keep your back flat, in a straight line from head to heels.
    4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
    5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

    Give these core exercises a chance. You can do it (even at home...lying on the living room floor).

    In health,
    Coach Butts 

     

    Supplement of the Week: Spark Energy Drink

    Need Some Energy and Clarity?  AdvoCare Spark® Energy Drink mix is a unique multi-nutrient system that's designed to provide nutritionally advanced, long-lasting energy and enhanced mental focus.* Its 21 vitamins, minerals and nutrients work synergistically to give you healthy, balanced energy without making you jittery like other caffeinated beverages.*

    Spark's unique combination of ingredients gives you fast-acting energy and B-vitamins enhance your body's natural energy-sustaining processes.*

    For mental focus and clarity, the neuroactive amino acids in Spark help sharpen your mental focus and alertness by supporting your brain's ability to efficiently transmit messages within the nervous system.* With seven refreshing flavors and only 45 calories per serving, Spark gives you a lift that lasts for hours.

    Spark energy drink fitness supplement

    IS THIS YOU?

    • Someone who has trouble waking up or feels "energy slumps" throughout the day
    • Someone who can't work up enough energy to live life the way you want
    • Someone who is looking for a more nutritious alternative to coffee, soda or other energy drinks  

    Got questions? Ask me I have answers!! 

    In healthy,

    Coach Butts

    How to Snack Healthy + 8 Snack Recipe Ideas for Guests

    The snack attack! We all know it...it comes on hard and there is no avoiding it.  It's important, however, to always try to snack healthy. We've rounded up some ideas to help you stay on track with your snacking and still feel satisfied! 

    8 Healthy Snack Ideas to Entertain Guests:

    1. Warm Spinach Artichoke
    2. White bean dip
    3. Zucchini Fries
    4. Mini turkey burgers(sliders) 
    5. Layered bean dip
    7. Green chile goat cheese dip
    8. Black bean Quesadillas

    Portion control chart by Bmorfit

    PRO FITNESS TIP: Always remember, its about moderation AND portion control.  Keep your portions small and you can try it all and not compromise your fitness goals.  

    In health, 

    Coach Butts

    Exercise of the Week: The Wall Sit

    What a strong week of camp we're having.  This week, we not only worked on our fitness, but also on our mental drive. We cranked up our workouts this week and you crushed it. There's no limit on what you can do if you put your mind to it. Each day we are challenged in one way or another. We are mentally strong and can overcome these challenges if we believe we can. This week you showed that you believe in yourself and your training. Your body is capable of doing push-ups, running, jumping, and pushing beyond the limits you thought were there. We sometimes place limits on ourselves because we don't believe or have the confidence to push the envelope. 

    As you go through this week and the rest of your life I want you to believe you can and will. It's up to you. Think about it, if we can send someone to the moon and back don't how are there limits? So that saying "the sky is the limit" has been proven wrong and everyday you have the opportunity to prove yourself wrong and believe that you too have no limits. So, continue to work harder than you have before, push beyond your limits, and continue to raise the bar to challenge yourself. 

    Exercise of the week: The Wall Sit

    The wall sit exercise is a quad burner. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes and calves.

    It's not a complicated exercise, but many people get it wrong. You know you're doing it right if you form a right angle at your hips and your knees, your back is flat against the wall, and your heels are on the ground.

    1. Start with your back against a wall with your feet shoulder width and about two feet from the wall.
    2. Slowly slide your back down the wall until your thighs are parallel to the ground.
    3. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
    4. Keep your back flat against the wall.
    5. Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.
    6. Increase your hold time by five seconds as you increase your strength.
    7. You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
     In between walls its at camp we like to do sets of bicycles! 

    In between walls its at camp we like to do sets of bicycles! 

    PRO FITNESS TIP: You may need to modify this advanced exercise.To decrease the intensity of the wall sit, don't slide down the wall quite as far. Aim for a 45 degree angle at the hips rather than a 90 degree angle. This will take a bit of pressure off your knees and lighten the load on the quads.  Another way to modify the exercise is to hold the position for a shorter amount of time at first and increase your hold time as you get stronger. Try a five or ten second hold in the beginning.

    In health,
    Coach Butts

    An Attitude of Gratitude

    Wow, what an awesome week! How's everyone doing with their goals? Are you making the correct changes needed to help you achieve your goals? Every day is a new opportunity to move forward, to grow, to learn more about you and achieve greatness! 

    Every morning I wake up and give thanks then, I text my bro Oz and tell him rise and shine its AB time! And to have a successful day. Yesterday when I texted him with my morning jingle.  He replied, "Morning comes to soon some days...how do you do it every day?" My response was simple, Because, I'm excited to get up and move!

     The people who make my world go round... 

    The people who make my world go round... 

    Every morning you should get excited about the day ahead of you. Starting your day with a positive attitude makes all the difference in the world! It sets your day up for success. You make your our success. You control your emotions, not the things around you. If the things around you bring a bad vibe, remove them from your life. It's up to YOU! You know the saying, "positive in, positive out."? If you've never heard it, you have now! I want you to remember it and when things don't go exactly the way it should, just remember the mantra "positive in, positive out"; it helps bring you back to center and back to an optimistic space.

    In health, 
    Coach Butts

    Spring Forward Into Fitness

    Life can certainly get busy, but we want to help you make working out and getting back into the best shape of your life a TOP priority in the coming months.  That's why we created a Spring Package specifically designed for new and old members to find their love for fitness again. 

    We know it takes mental and physical energy to get back into it, and there is no time like the present.  Plus- your body will thank you!  

    ab work.jpg

    SPRING FORWARD SPECIAL INCLUDES: 

    1. Purchase first month and get the second month Free. 
    2. A free assessment. 
    3. A free box of spark energy or rehydrate from Advocare (what?!)

    We’d love to help get you back on track with your fitness and meal planning so that you can shred for summer (and feel your absolute best!). Click here  to view our workout schedule and find a time and sessions that are convenient for you.  

    CLASS SCHEDULE 

    Monday, Wednesday, Friday 7 AM & 8:30 AM 

    Saturday 8:30 AM