H.E.A.T. Blog

Hey gang! I read a quote once (which I just furiously Googled but couldn't find again) that said something like, "If you only run in perfect weather, you'll never be a runner." It seems especially applicable right now. We've hit 2011 and the holidays finally are over, but it seems like everyone has a new excuse not to get back to their workout routines: the freezing temps. Whether it's post-holiday partying or this bitter cold we're experiencing, it's easy to find a reason to stay home, eat bad-for-you things and be lethargic, but it's also time to start the new year with a bang by recommitting to your fitness goals.

I'm sure you already know many of these coping strategies, but it doesn't hurt to be reminded of how to force yourself to get back on track when you've been hibernating all season. Find your fitness motivation with these tips:

• Give yourself a few external incentives (like a massage or new workout gear)
• Get a workout partner (or maybe an entire boot camp …)
• Make it personal by finding activities that make it fun to get in shape

We can't control the crazy winter weather, but that doesn't mean we have to let it control us. Get your warm workout clothes on and get back to camp!

H.E.A.T Boot Camp & Personal Training Gift Boxes for the New Year!!

Not sure how to tell that special someone they need to hit the gym? Don't worry - our overly-cute Christmas gift box will totally blind them to the message you are trying to send. Just kidding ... I think helping someone achieve optimal health is truely the gift that keeps on giving, espically when it comes to life expectancy. For your entertainment, I've included a funny little story that some of you might have identified with at some point in time (though hopefully not while at HEAT). Either way, it's a good read, but don't let that "special someone" see it, or they might be scared off. Ha ha.

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Dear Diary,

For Christmas this year, my daughter (the dear) purchased a week of personal training at the local health club for me (not HEAT Bootcamp). Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!
Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring!
Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week!!
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TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Belinda made me lie on my back and push a heavy iron bar into the air, then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT!! It's a whole new life for me.

_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for that early in the morning and when she scolds, she gets this nasally whine that is VERY annoying.
My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other shit too.
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THURSDAY:
Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.
Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me.
Then, as punishment, she put me on the rowing machine - which I sank.

_______________________________

FRIDAY:
I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it.
Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
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SATURDAY:
Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up to day. Just hearing her voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

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SUNDAY:
I'm having the church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little shit) will choose a gift for me that is fun - like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

So this image was pulled off one of my all-time favorite websites, People of Walmart. Why do I love POW so much? Well, today's topic goes hand-in-hand with our lovely Walmart shoppers. As a Walmart shopper myself from time to time, I have come to believe our health takes a nosedive when we walk through those sliding glass doors. Here is my theory:

• Everything is slower in Wally World ... and I mean everything. You will naturally walk at at half your regular pace. This will mostly likely occur due to the crazy crowds, unmanaged children, and/or the generally ignorant people who are unaware of the concept of personal space.
• Wally World makes us stressed out. Stress increases your appetite, making you crave naughty things. Ever wonder why there is a McDonald's in most Walmarts? Too much stress can also lower your metabolism, and you know how that story goes.
• The quality of the food leaves much to be desired. Yes, there are a few staples you can find there, but just know that anything that comes in a plain, white box marked simply with the word "Cereal" is NOT going to be healthy.

Ways to combat "The Walmart Effect": Wear headphones and listen to calming music, plan your escape route, and NEVER - I mean NEVER - attempt to do the self checkout. (This is where many of the ignorant people like to congregate and can instantly double your stress.)

However, in many other situations, shopping can actually be very healthy for you. Did you know that in one day of holiday shopping, if you do it correctly and in the right setting, you can burn several hundred calories? Oh yes! Grab your wallets, purses, and shopping carts - it's time for a little lesson in what I like to call "shopping for skinny". Here is the formula I created: Weight x .025 = calories burned per minute. I'm going to use myself in the example below. (Needless to say, this does not work at Walmart.)

• Park your car, truck, or moped at the END of the lot -- 8 calories to front door (add 5 if you have babies in tow)
• Aim to circle the mall on foot at least twice for 90 minutes at a fast pace -- 320 calories (This includes 30 min of casual shopping.)
• Go ahead ... buy those heavy items first and add some resistance -- 25 calories for every 10 lbs you carry
• Use the stairs -- 50 cal per 10 stairs x the number times you climbthem
• Walk back to your vehicle -- 10 calories

Grand total burned = 418 calories!

(Just stay away from the food court, the candy shops, and Armani Exchange. No one can really fit into their clothes anyway, and it will just make you self-concious.)

See ya at camp,

-Cody

I know I've done a lot of preaching about the importance of sleep to you guys over the years, but the holidays are a good time to revisit the issue. With the stress of Christmas shopping, partying, family get-togethers and traveling, it can be easy to think, "I"ll sleep when this crazy month is over." Unfortunately, that plan can take its toll on your body -- in the form of crankiness and bad moods, sickness and ... in extreme cases ... physical exhaustion. It's also a great way to derail your good habits of exercising and eating right (not that any of us need any help with that around Christmastime).

I shouldn't have to tell you it's never more important to get 7 to 8 hours of sleep a night than during tense times of the year like this. Sleep deprivation can make you lash out at the people you love, it can cause you to feel run down just when you need energy the most, and it can make you look like crap in all those holiday photos. Most notably, though, it can make you lose sight of what the frenzy is all about. What's the point of rushing around to get the perfect gift for Mom and Dad if you're nodding off in the corner on Christmas Eve or snipping at your family for every little thing? You're not your best when you don't give your body adequate time to rest and reboot, and Christmas is supposed to be about celebrating the spirit of giving and love within us all. It may seem like a stretch, but it all goes back to that mind/body connection: It's hard to be fully present and in control of your emotions when your body is so tired that all it wants to do is shut down, and no matter how many energy drinks you chug, it can never make up for a few hours of REM. Think about that next time you consider pushing back bedtime to wrap a few more presents or rewrite your to-do list again. And if you don't believe this applies to you, check out this silly article to find out how staying up all night affects even magical beings like Santa!

Santa Claus risks health by flying all night, sleep experts warn

Rest up and I'll see you tonight for some soul-cleansing yoga!

-Cody

(Click anywhere on the picture to play video.)

"For one moment our lives met, our souls touched." - Oscar Wilde

As we approach the hustle and bustle of the holiday season, we hunker down in our holiday mood: parties, social events, and time spent with family. I feel very blessed to be surrounded by such wonderful people in my life! However, I can easily get caught up in the daily grind ... With my head down and checklist in hand, I pass by so many people throughout my day. Some I know, some are total strangers. Sometimes I have meaningful conversations, and with others it's a simple hello. After watching the video above, I was reminded that what only takes a moment of my time can change the entire outlook of someone else's day.

I want to tell you a story about a woman named Kay. She is such an amazing lady: selfless, loving, and humble. Her profession is fitting, to put it best, a high school teacher. From the goodness of her heart and with little need for recognition, she hosts an annual Christmas fundraiser in her small town for families who cannot afford Christmas. It's 6 months of fundraising and a lot of work for one, almost-retired school teacher. By the end of last week, Kay had completed her Christmas challenge and raised over $28,000. The miracle in it all is that this is a 2A school in a town that barely has 5,000 residents. Her fundraising efforts and her ability to pull an entire community together brought Christmas to over 400 kids, which amounts to about 60% of the school district. Each day, she makes it her mission to reach out and touch someone's soul: her family, friends, and even people on the street. She has never met a stranger and has the rare ability to sense someone's hardships without them saying a word. I've spent many moments with Kay and can tell you first-hand that a hug is all that is needed to make the day brighter. Kay is now in year 5 of her Christmas challenge in the town of Buna, Texas, where the locals refer to her as an angel. To me, she is known as Mom.

Most of us don't have half a year to commit to major fundraising efforts like this, so start small and take a moment to give a hug or even a smile to someone you around you today. The twinkling lights of Christmas can often mask the hardships people face. It will not solve the problem, but it's a small gesture of kindness that can make someone feel loved and a little less alone in the world.

See ya in camp,

-Cody

**The recipe assignment deadline has been extended until Friday!**

Please submit your healthy recipe for the HEAT cookbook by December 17!