The Love of a Father

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Last week I sent a letter to all Raising The Barr Fitness clients asking them about where they were with the goals they set for 2012.  One month has already passed in this New Year, so I wanted to refresh everyone of the path they set themselves on for 2012.

In the letter I shared my personal health and fitness goals for 2012, which just so happened to be the top priority goals for the business this year as well.  If my energy gets drained, or my health takes a turn for the worse, then business slows down and suffers.  That’s not me being egotistical, it’s just the reality of being in a leadership position.

One of the goals I spoke about was the goal of rebuilding and restoring relationships that I have let suffer over the course of my lifetime.  More specifically for this letter I spoke about reconnecting with my father.

My dad agreed to come to Mississippi from Texas for the weekend to join me at a men’s coaching retreat.  I was both very excited and admittedly scared.  It may be difficult to see, but I have a hard time verbalizing my emotions and feelings for those I love.  That’s why I enjoy writing so much…I’m protected by the screen on which I type these words.

So to sit with my dad around a fire with a group of men and talk about the way I feel about him and the desire I have to build a strong relationship with him was frightening.

As the weekend progressed I could tell that my dad was as equally scared to speak into his hearts desire for me, so early Saturday morning I stepped out of my comfort zone and made a deliberate and intentional step toward building the relationship that I want.  I simply looked at my dad and told him that I was scared too.  That I was grateful for him just being there.  And that I loved him.

At that moment the barrier was torn down and my father and I began to grow closer.  We embraced and the chains that held our family from truly expressing our feelings for one another were broken.

The rest of the weekend continued to bring healing and growth.  I had a front row seat to see my father’s heart come alive again!  It was, in one word…AMAZING!

I share this story with you today for two reasons: 1) God did an astounding work in my life this weekend, and 2) It directly shows YOU that when you make a goal and earnestly desire to achieve it, you can obtain that goal…whatever the goal may be.

You see… GOALS don’t magically get accomplished just because it is something you want.  Granted, you first have to determine what it is you want…what it is you DESIRE.

That’s the first step.

But then you have to take ACTION.

You have to INTENTIONALLY and DELIBERATELY align your choices with your goals.

In the case with my father, I had to first invite him to come.  It required me to follow up with him and even when he gave me the excuse of not being able to afford the travel I stepped in and paid for the trip.  I was determined to build a loving, fruit bearing relationship with my dad.  I had a COMMITMENT!

I also had to be in an ENVIRONMENT that was conducive to allowing this to happen.  I didn’t invite him to a noisy bar for drinks to connect with him.  I asked him to a men’s retreat where we sat in a circle around a fire with other men.

Much in the same way you wouldn’t spend all your time at a buffet if you were trying to eat healthier or lose body fat.

But there was something else I learned this weekend that brought it all together.  I learned that I had to TRUST the PROCESS!

Nothing would have changed if I wasn’t willing to show up, take a risk, trust in a proven process, and listen to a coach that guided me through it all.

You want to lose weight?

TAKE ACTION.

Be INTENTIONAL and DELIBERATE with your choices so that they lead to the outcome YOU DESIRE.

Put yourself in an ENVIRONMENT to succeed.  Surround yourself with like minded people that truly want to see you achieve what your heart desires.

TRUST THE PROCESS.

You have to SHOW UP!

And listen to your coach.  If you don’t have one, get one.  They have the knowledge to help GUIDE you through the process.

BUT….

…You have to do the work.

Take responsibility for your own goals and don’t let anyone keep you from reaching them.

When you do, God will show up just as He did with me and my father.

You are ultimately responsible for what you want, but you don’t have to do it alone.

In fact, you and I were never meant to…

 

Feedback

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Feedback is a simple concept to grasp but can sometimes be a difficult behavior to put into practice. However, open communication, including feedback, from client to trainer is imperative to a healthy training environment and relationship.

The American Heritage Dictionary defines the word as “The return of information about the result of a process or activity; an evaluative response.”

The purpose for giving feedback is to improve the situation and/or performance. That’s a good thing.

What you get out of your sessions depends largely on communication. I imagine the men reading this are already having a harder time breathing. We need your participation but you can relax. It is the job of your personal trainer to ask the right questions and encourage open conversation. It is also our responsibility to constantly monitor behavior during exercise and receive feedback in that way. Few clients have an amazing poker face and are hard to read. The other extreme case is the client who talks and whines so much it’s hard to decipher what’s real!

What it comes down to is this:

  • We need to know how you are feeling during and after exercise.
  • We need to know if you have questions or struggles or pains.
  • We need to know if you are not sure of what you are doing or where you should ‘feel’ the work.
  • We also need to know if what you are doing doesn’t feel challenging enough. (Men, sharing means caring so wipe the beads of sweat from your brow.)

We also want and need to know the positives:

  • We need to know when walking up stairs feel easier.
  • We want to know when picking up your child/grandchild is no longer a struggle.
  • We love hearing when your mac-daddy workout gave you more energy throughout the day rather than zapped it all.
  • We need to know when your nutrition is so spot-on that all you craved for dinner last night was brussel sprouts & tilapia.
  • We want to know when you feel good! So on, and so forth.

We encourage this type of relationship and healthy rapport so we can personalize your workouts to best fit your needs. That’s why it’s called ‘personal’ training after all!

Feedback is the path to a positive training experience which leads to your goals being met. That is what both the trainer and client desire! We need to know you and what motivates you. Which means we need you to talk to us, communicate with us. Again guys, relax, it’s not that bad!

 

Laura Thompson
Fitness Coach
Raising The Barr Fitness

Tim Tebow’s Greatest Attribute

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I know what you’re thinking… “not another Tim Tebow article boasting, or bashing (depending on the author’s stance), about the Denver Bronco quarterback.

While I can definitely understand the hype, and therefore the disdain that has come out of the mass media coverage over the past several years and more noticeably the past couple of months, I merely want to share my thoughts on what I believe makes Tim Tebow so successful, and at the same time so polarizing.  I believe duplicating this trait can help make YOU more successful with your health and fitness goals, and ultimately your life.

There’s no denying that Tim has passion.  You can’t NOT notice it.  On the football field you can see it in his eyes when he’s driving the team to a come from behind victory.  You see it in his emotions when the team scores the game winning touchdown or field goal, which almost instantly spills over into gratitude – another of Tebow’s noticeable traits.  It’s this passion that fuels Tim on the field and has ultimately led to the platform from which he now finds himself off the field.

One of the things that we most often DON’T see is how hard someone works.  But based on comments from teammates like Champ Bailey who said, “I know he’s going to work to get better and be the best he can…he’ll work at it…I expect nothing but the best from him”, it’s clear that those around him the most know that he has a strong work ethic.

Traits like passion, gratitude, and a strong work ethic are all ingredients for the making of a great leader.  Tim Tebow IS a leader.  Two national championships in college and now a turn around playoff run in the NFL are proof of that.  Granted there were some bumps along the way.  I’m sure both Tebow and the Broncos learned a lot about themselves through the process. Tim is also a leader off the field with his unapologetic, uninhibited faith.  He wears his heart on his sleeve and I believe that is what makes him so polarizing.

Tim Tebow is a passionate, hard working, grateful leader.  But as distinct as these qualities are I think there is another that is Tim’s greatest attribute.

It’s not as visible, yet “speaks” louder than all the others traits combined.

It’s a trait that few have mastered (if any) and one that we would all benefit from be better at doing.

I believe that Tim Tebow’s greatest attribute is stewardship.

The verse that comes to mind when I think of the life of Tim Tebow is 1 Peter 4:10.  From the message it reads “Be generous with the different things God gave you, passing them around so all get in on it”.  Obviously Tebow is blessed with a natural ability to play football and it’s just one of the blessings that he has received.  He’s caring, well spoken, good looking, and now…wealthy (monitarily).

Tim uses all of his gifts to help others.  I would argue that Tim is on this “stage” to show others how it is meant to be done, which is probably why so many people are taking shots at him.  Tim Tebow’s mission, as stated on his foundations website, is “to utilize the public platform that God has blessed Tim Tebow with to inspire and make a difference in peoples lives throughout the world.”

Tim Tebow is generous.  He never takes full credit for success, and yet owns up to his shortcomings in a defeat.  As one author has stated, “it’s not that he usually says the right things… he ONLY says the right things.”  Up to this point Tim has not sat back and coasted on his natural talents and abilities either.  He confronts the critics head on and tells them that he has things to improve and that he will get better.  And you know what?  I believe him.  Why?  Because he follows through.

Look… I’m not trying to deify Tim Tebow.  I’m positive that he’s NOT perfect and that he has blemishes in his life.  How can I (or anyone) be certain of that?  Because he’s human, just like you and me.  But you can’t argue with the volume at which his life speaks!

Stewardship is defined as the careful and responsible management of something entrusted to one’s care.  Choices are a direct reflection of how well we care for and manage ALL the resources that are entrusted to our care.  And by resources that includes our money, our health, our bodies…OUR LIVES.

We can all learn a great deal from Tim Tebow.  We can live life with more passion.  We can show more gratitude.  We can work harder.  And by aligning our choices so that we are better stewards will make us all better leaders… in our homes, in our business’ or work places, and in our communities.

Just imagine if more athletes took the time to invite a person in need to a game and spent quality time with them to put a smile on their face.  And imagine if you and I did that on a daily basis, reaching out to someone just to let them know you care.  What kind of world could we create?  How much more would our community thrive?  And how much healthier could we be if we simply managed and cared for our bodies with greater conviction and passion?

Think about it.  And the next time you see Tim Tebow, let that be a reminder of how powerful a stage God gives all of us.  Even if it’s not front and center in the NFL, people are watching.

Thanks for reading!  And God Bless!

Clint

Do You Really Need A Personal Trainer?

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Seriously?!

No really I mean it.

Are you seriously concerned about your health?

I would assume so since you are reading a blog on a fitness website.  I’m not going to “guilt” you into anything and if it’s not something you can budget there is no reason to compromise your financial health.  But in regards to the later, I would challenge you to add up all the money you spend on going out to eat and drink and see how it compares.

So why do people get personal trainers?

I’ll give you a few reasons… some good, some not so much.  I’ll also give you few ways to see if you are getting a reputable one.

So here are the reasons starting with the BAD ones first:

  • Social status – Simply put these clients like telling their friends they have  a personal trainer like the Hollywood stars do.  Now this isn’t always a bad thing necessarily.  For example, if someone says you look great and your response is “Thanks, my trainer has been kicking my butt!” But what irks a trainer is when a client hires them but doesn’t work. Instead they use their sessions to socialize.   Most good trainers will soon replace these types of clients.
  • The trainer is hot -  Don’t go there… EVER.  Just sayin!
  • To fix all your problems -  I get it.  We do have the term “personal” in our title and there is some truth to that.  But we do not have the expertise of a psychiatrist, doctor, accountant, etc.   So relying on a trainer for that type of thing can only get both of you in trouble

Now for the GOOD reasons:

  • Accountability -  This is the number one reason most of my clients give me.  They look at it as an investment that they don’t want to waste.  These are my guys and gals that get the best results.  They have to show up even when they don’t want to and would normally skip it.  This simply equates to consistency, consistency, consistency.
  • Motivation –  And I’m not talking about the screaming in your face kind.  The kind that gives you confidence knowing that someone is in your corner and knows what they are doing.  Which leads me to……..
  • Expertise -  So you don’t go off and be done broke yo-self.  Also, if you’ve been working out on your own and haven’t really gotten the results you wanted, now you can find out why and how to fix yo-self!

So when you decide to invest in a personal trainer, how do you know if you are getting a good one?  First things first, I’d check out the place where you’ll be working out.  Is it a place you feel comfortable in and where you want to spend time?  After that, try to get a vibe about the personality of the staff.

Now onto the trainer.  More than likely they will interview you to see what your needs are.  If not…….run!  So if they are asking you questions and you are going to be paying them money, maybe you should interview them as well.

Here are a few of the things I would suggest asking:

  1. How long have you been a personal trainer?  They do not have to have been a personal trainer long to be good but that should lead you to other questions.
  2. Are you certified and with who (or is it whom? anyway)?  ACSM, ACE, NASM, NSCA are some of the more well known organizations (and most respected).
  3. Do you specialize in any particular area?  Some trainers may excel at rehab and recovery.  Some sports performance.  Most will be proficient in strength and conditioning training.
  4. Last but not least, do you feel you have rapport with the trainer.  After all they’re gonna be the one who will see you at your worst and celebrate with you when you’ve done your best.

So, do you really need a personal trainer?  I would say YES!  Everybody can and will benefit from having an expert guide them in a structured environment to the result they desire.  And one of the greatest reasons why you need a personal trainer, is because of the knowledge you gain and habits you create that equip you to maintain the health, fitness and body transformation result you achieve.

Doug Hammond
Fitness Coach
Raising The Barr Fitness

Life Is A Gift!

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“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.” 1 Corinthians 6:19-20

 

 

This is a favorite scripture of mine and it is very applicable to anyone who may question what the Bible says about how we should treat our bodies.

As another year begins, many people set “New Year’s Resolutions” in hopes of finally turning that corner to a new and healthier lifestyle.

Finding the motivation to continue past January with your renewed commitment can sometimes be a struggle.  However, when in doubt, look to scripture to find your answer.

God states that our bodies are a “temple of the Holy Spirit” and that we were “bought with a price” and we should “glorify God” in our bodies.  I think God wants us to maximize our potential spiritually and physically.

Leading a life where regular exercise and healthy eating habits is present is pleasing to our spiritual father in heaven. Our bodies are not our own…

Life is a gift!

We are only here for a short time so lets make sure that our time spent on earth lasts as long as possible. So when you hit that wall, step back, say a prayer for increased strength and determination, and push on through!

In Christ,

Brett Watkins
Fitness Coach
Raising The Barr Fitness

Striking The Right Balance

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Getting into shape, losing weight and developing a healthy, happy self-image is a journey that will not happen overnight.

It takes time and dedication to reach goals and make sure your efforts result in lasting change.

So, how can you sustain yourself for the long-haul and keep your attitude positive to ensure success? There is a secret trio of ingredients that go into any successful weight-loss plan.

When a balance is struck between these three things, weight loss success will happen and the pounds lost will likely stay off for good.

What are the secrets to success? Make sure to strike the right balance between:

  • Food – Rather than starve yourself or go on a fad plan that won’t produce lasting results, learn to adopt sustainable, healthy eating habits. Avoid processed foods and be sure to include plenty of vegetables, lean meat, legumes, low-fat dairy and other smart options. It is also wise to consider eating less at a sitting, but increasing the frequency of “meals.”
  • Activity – Exercise is simply critical for weight loss success. The best plan includes about five days a week of activity that extends for 30 to 60 minutes each time. Make sure to blend in both cardiovascular and strength training for the best results.
  • Attitude – This is the real secret ingredient necessary to enjoy healthy, happy and successful weight loss. It does take time, dedication and a willingness to make weight loss goals happen. When you develop the right positive attitude, you can sustain yourself even during the roughest of days. Set realistic weight loss goals, strive to achieve them and focus on mini-successes along the way.

When you strike a balance between eating, exercising and attitude, obstacles will not stand in your way. You’ll have the inner strength to power past weight-loss plateaus and you’ll gain the fortitude necessary to carry you throughout your entire journey.

If you’re having trouble with any of these key ingredients or want some insight on setting realistic goals, talk with a personal trainer or the pros at your local fitness center. They can help you tailor a plan that will work best for you.

Making The Investment

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In order for you to succeed in just about anything nowadays requires some form of investment. For the most part there are 3 main ingredients that must go in for anything good to come out. Those three are the following in order of importance:

 

Money:
We live in a world where money makes the world go round so it must play a role in your success. Naturally if you invest in stocks you must put in MONEY to make MONEY. The same can be said for most things in life.

For example, if I wanted to be a famous pianist I wouldn’t just bang on some rocks. I’d have to first purchase a piano with MONEY, as well as invest in some lessons from a teacher so I can progress in the right direction. We can see the parallels in fitness almost everyday.

The fact of the matter is most people spend money to get in the gym and the people that actually GO typically have no idea what they are doing in there!! They must have guidance FIRST to have any clue as to what direction they are headed so a teacher MUST be involved. And again this almost always requires money.

BUT the good news is that this is all an INVESTMENT!

So money must come out SOMEWHERE right? Until you’ve seen the medical expenses of unhealthy people as they get older, you sometimes feel like you’re spending too much on your fitness. But in reality the money you are spending now, in the long run by taking care of your body, is small in comparison to what it will cost you if you don’t keep it in top shape!

So we must be willing to invest MONEY into our HEALTH STOCK!

 

Time:
Time is the second most important part of your investment. If you aren’t willing to make the sacrifice of time then the money you’re investing is immediately WASTED!

When investing in stocks very rarely do you see any kind of profit in a small amount of time. Same thing is true about exercise. You must be willing to sacrifice time spent doing others things to experience any kind of progression.

Time is a major factor in success. Sacrifice time NOW so that when you’re older you can have more time to enjoy life on this earth!

 

Effort:
Finally, there stands one element that holds this whole scheme together. Without it, money is wasted and time is pointless.

EFFORT!!!

If you show up to your workouts every day and never give it 100% then you are only cheating yourself.  You can dump all the money in the world into fitness and spend years upon years being involved in fitness in some way, but if you don’t put the effort needed to see success then all is for naught. It’s the only true way to grow.

What does effort look like?

It’s not just going 100% in the gym, but 100% OUTSIDE the gym as well.

Your eating habits, your drinking and smoking habits, and of course, stress habits all are included in this word “EFFORT.”

You must be willing to give it all to get it all! If you’re not willing then the results you seek will always just be out of reach.

So…

GO HARD!

INVEST IN YOUR HEALTH ALL THE WAY!

 

Daniel Woods
Fitness Coach
Raising The Barr Fitness

The Best Treatment for Most Major Health Problems

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I came across this video today and it is the best video I have ever seen on explaining the benefits of exercise. Take 10 minutes and WATCH THIS VIDEO. If after watching this you aren’t convinced of the importance of exercise, WATCH IT AGAIN! :)
 

2011 Client of the Year Suzanne Deaton

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About a year ago I dragged myself out of bed one morning to face someone in the mirror I didn’t recognize. How in the world had this happened? About three years earlier I had started my gradual decline. I had taken a more sedentary job. Also, I suffered an illness that made it difficult to exercise, and the prescribed medication exacerbated the weight gain. After my recovery, however, I continued my inactive lifestyle. My weight gain was beginning to snowball and I felt physically and emotionally exhausted. My few attempts to break this cycle yielded only modest results, and I became frustrated and discouraged. At my lowest point, I felt embarrassed, ashamed, and guilty. I felt like a bad parent, sluggish and unable to keep up with my energetic child. I was resigned, however, that this was the person I had become.

I knew deep down that it would take something dramatic and intense to change my path. So, seeing an advertisement for “boot camp” piqued my interest. At my initial consultation with Clint I still felt hesitant and skeptical. Clint asked how committed I was. Because I was afraid of another failure, I cautiously answered, “80%.” Clint assured me I could see results, but only if I were 100% committed. I left the meeting feeling discouraged, but the next morning I awoke determined to face this challenge. Not knowing what to expect, I made the first step of simply showing up.

In my first two weeks, the supportive environment of boot camp carried me through the initial strain of these rigorous workouts. At my side were either those who were in my position or those who had reached the other side. Before long I not only began to drop pounds, but also noticed a boost in confidence and mood. Now I was leading my child in activities, not dragging behind, and more importantly, I had become the living example I wanted to be. Since starting boot camp I have lost 30 pounds and cut my body fat percentage by half. With the tools I’ve been given, I now know that I can maintain this for the rest of my life.

To anyone who is considering this path, I would say start by making the first simple step I made—showing up. The trainers at Raising The Barr are not only supportive, they are truly professional. Your training will surpass the average exercise class; you will receive evidence-based nutritional advice and exercise techniques. The program is holistic, helping its participants to track their physical and emotional progress. The program is also individualized, tailored to overcome the unique barriers of each person. No one need do this alone. A community awaits you that offers more than simple fad diets and gimmicks. Raising The Barr Fitness offers a new way of living and of seeing yourself.

“The Key is to Get Started”

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Jackson Personal Training Video Testimonial

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Upon joining Raising The Barr, I felt like I had exhausted my options on losing weight and getting fit. In August of 2010, I saw and endocrinologist and determined that I was insulin resistant. Trying different methods and expensive medications, nothing was working to jump start my weight loss and get my insulin under control. As you can imagine, being a young female, not having control over your weight is a devastating obstacle.

Down to pure frustration, I began consciously engaging in unhealthy behavior to try to maintain and lose weight. When my options were dwindling, I embarked on a journey to figure myself out spiritually and emotionally and really work on myself from the inside out. I was encouraged to join a workout routine that involved people to help me better accept myself and be able to surround myself with others, instead of continuing my journey alone.

I was extremely terrified of coming to boot camp, not because of the workout but because of the idea of working out in from of PEOPLE. I stuck with it and low and behold, I love it and look forward to it in my day. I still find myself dragging my tail to boot camp, but once I’m finished, I feel great! On days I don’t have boot camp, I miss it!

My success can be attributed to the atmosphere at RTB. The trainers push you to work hard, meet your goals, and compete against yourself, but they don’t belittle you in the process. The tariners learn your personality, lifestyle, triggers and moods. They are sympathetic to those factors as well as not allowing you to make excuses for those same factors.

RTB has taught me the importance of eating 6 small meals a day and balancing proteins with carbs, and most importantly, drinking water. I am the girl who always has a diet coke and everyone who knows me knows the way to my heart is through diet coke. Since high school, I have relied on the greatness of diet coke to get through my day. Yet being at RTB, I have realized the poison I am putting into my body, and I am working to kick the habit. Unfortunately, there’s not a diet coke patch or diet coke rehab, so it’s a slow process but I’m happy to say I haven’t had a diet coke in 4 days!

With my lifestyle, I still struggle with the 6 small meals concept, but as Laura has said time and again “life always changes and stress happens but your goals stay the same.” Thus, being a crazy law student and commuting to do a legal clerkship in Baton Rouge are no excuses for my nutrition or work out goals.

I’m so accustomed to getting through tough, stressful times on my own that I sometimes am not cognizant to the abundance of support and help I have around me, and Laura has been great in letting me know that she’s there to help coach me through this journey and helped me achieve my ultimate health goals!

Raising The Barr Fitness Success Story

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“I Knew I Needed To Make Some Changes in My Life”

My life became very chaotic after graduating college four years ago with three new jobs and three moves across state lines. Taking care of myself was not on the top of my To-do list. I became extremely lazy and my eating habits were horrific. Watching the latest episode of the Bachelor became more important than going to the gym or cooking a healthy meal. From the lack of exercise, the morning Chick-fil-A runs, the daily fried lunch specials, and the take-out dinners, it was no wonder I gained 70 pounds since graduation. I had no one to blame but myself. Once I recognized this and stopped making excuses, I knew I needed to make some changes in my life. I had become one of those people that paid my gym dues but never actually went to the gym. At least I had a membership, right? Wrong. Accountability was my problem. I needed something/someone buzzing around my head telling me to “get up, and go to the gym”.  A friend mine had joined Raising the Barr (RTB), and was seeing some amazing results. She was always talking about it, and trying to get me to give it a try. I had never done the personal trainer thing, and thought, that may be exactly what I needed.

Joining RTB was the best decision I could have made. I was a little worried about the 5 A.M. workouts at first; I am not a morning person. But after a few weeks, I noticed the extra energy it gave me throughout the day. I have completely changed the way I eat as well. Keeping a food journal really opened my eyes as to what I was putting in my mouth every day. Just knowing someone would be looking at my journal three times a week, kept me motivated to staying on track.

I cannot say enough good things about my trainer and RTB. Brett is so encouraging and supportive; I would recommend him and the entire RTB staff to anyone wanting to make a change in their life for the better.  So many positive things have happened to me over the past 4 ½ months, thanks to Raising the Barr Fitness.  I have lost 36 pounds.  I have decreased my body fat percentage by 12%.  I have more energy. I have more confidence. I am eating healthier. I am sleeping better. I am a happier person. I cannot wait to see the progress the future holds at RTB.

2011 Client of the Year/Christmas Party

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Twas the night…err…week before Christmas and all through the house (studio) not a creature was stirring, EXCEPT….

…30 RTB clients and their families enjoying a “rockin’” good time at the Raising The Barr Fitness Christmas party.

We all enjoyed a little food, some great conversation, and one crazy, out of hand “White Elephant” gift exchange (seriously, the thievery was thick) :)

Check out the fun pics we snapped during the festivities.  Pay special attention to the staff and I as we fully embraced the Christmas spirit with our wardrobes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

A good time was had by all!  One of the other reasons we gathered was to announce this year’s Client of the Year winner.  We had a tremendous response with over 470 votes placed for our six finalists…and the voting was close.  All of the finalists are winners in our eyes because of the amazing results that they’ve all accomplished.

But someone has to “win” and we couldn’t be more pleased with the individual that you selected as our 2011 Client of the Year!

Congratulations Suzanne Deaton!

Suzanne has had a great year and her story is an inspiration to all of us here at Raising The Barr Fitness.

 

Suzanne won a gift package a value $500!  It includes an $100 gift card to Ruth’s Chris, a Viking Cooking School class, a month supply of supplements, and an RTB pullover jacket.  Congratulations to Suzanne for her accomplishments this year and we wish her continued success for the year to come.

And Merry Christmas to you all!  Thank you for reading and may your New Year be bright!

 

Black Bean Pumpkin Chili

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Black Bean Pumpkin Chili

 

Ingredients:

*1.5 lbs. lean ground turkey meat

*1 (15 oz.) can pumpkin puree

*2 (15 oz.) cans black beans with their water – do not drain (no sugar added)

*2 cups chicken broth or stock (no sugar added)

*3 tbsp. cinnamon

*3 tbsp. chili powder

*1 tbsp. cumin

*1 tbsp garlic powder

*2 tbsp. onion powder

*1/4 cup honey

*1 tsp. curry powder

*2 tsp. vanilla extract

*1 tsp. balsamic vinegar

Directions:

Step 1 – Place the turkey meat, pumpkin puree, black beans with their water and chicken broth in a crock pot. Mix well.

Step 2 – To this, add 1 tbsp. cinnamon, 1 tbsp. chili powder, 1 tsp. cumin, 1 tsp. garlic powder and 1 tbsp. onion powder.

Step 3 – Cook on high for 4-6 hours, depending on your crock pot.

Step 4 – When the meat is completely cooked, stir in 2 tbsp. cinnamon, 2 tbsp. chili powder, 2 tsp. cumin, 2 tsp. garlic powder, 1 tsp. curry powder, 1 tbsp. onion powder, honey, vanilla extract and vinegar. Stir well and serve.

Sun Dried Tomato and Olive Hummus

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Sun Dried Tomato and Olive Hummus

(Makes about 3-1/2 cups or 13 servings)

Ingredients:

*2 (15 oz.) cans chickpeas

*Juice of 2 lemon

*1/2 cup tahini

*1/2 tsp. salt

*1 tbsp. garlic powder

*1 cup sun dried tomatoes

*1 cup chopped black olives

*Water- just a little for consistency

Directions:

Step 1 – Place all ingredients, except the olives, in your food processor and blend until smooth.

Step 2 – When your hummus reaches the desired consistency, transfer to a mixing bowl and fold in the olives.

Ratatouille

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Ratatouille

Ingredients:

*1 tbsp. Italian season
*1 tbsp. garlic powder
*1 tbsp. onion powder
*1 tbsp. basil
*3 (15 oz.) cans tomato sauce (no sugar added)
*16 oz. zucchini, sliced
*16 oz. yellow squash, sliced
*16 oz. tomato, sliced
*16 oz. eggplant, sliced

Directions:

Preheat oven to 350 degrees F.

Step 1 – Arrange the vegetables in a rotating order, layered in the baking dish (9×13)

Step 2 – In a mixing bowl, mix the spices and tomato sauce with a whisk, and ladle over the vegetable.

Step 3 – Bake for 45-60 minutes, or until the vegetable are easily pierced with a fork or knife.

Turkey Busting 2011 Brings Food and Hope To Families In Need

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For the third year in a row the Turkey Busting Workout hosted by Raising The Barr Fitness has been held the Friday and Saturday after Thanksgiving to help collect food for the Care Center.  This year was our biggest turn out yet as we continue to grow this event and increase the reach for which we can help those who desperately need it.

Clint Barr, Owner of Raising The Barr Fitness, delivering the Turkey Busting Workout donations to the Care Center

The Care Center feeds on average 200 families per month.  That’s up 100 families/month just from last year.  And during the months of December and January they feed up to 1,000 families…more than double their normal month.  With the help of our outstanding community, we were able to make a dramatic impact delivering more than 300 food items that will help to feed almost 100 families.

Thank you to all of you who participated or gave a food donation for this year’s Turkey Busting Workout!  We look forward to bringing this event to the metro area for many years to come and partnering with the Care Center to help those in need.

Posterior Chain

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Let’s talk about the posterior chain. Heard of it? The posterior chain is made up of all the muscles, tendons and ligaments that run down your backside. For the purpose of this blog, posterior chain refers to the muscles of the back, glutes, and hamstring specifically.

They are given the name “posterior” because they run down your backside. These are the muscles that will make a pair of jeans look fantastic!

Men, I’m going to pick on you for a bit. In a typical gym you won’t have to search hard to find a man doing the ‘beach workout’. This includes chest, biceps, abdominals and quadriceps (if we’re lucky).

These are the prominent anterior muscles of the body, aka ‘mirror muscles’. Guys, there is a whole nother half to your body. Please, for the love of all things health and fitness do something different!

Question (males and females): Why is it important to work your backside?

Answer: Form, function, balance, injury prevention, strength, power, posture. Now these will have different ranks and different scales for different people, but each is important in overall fitness.

Strengthening anterior muscles alone will create a forward tilt of the pelvis and forward hunch of the shoulders. Working the opposing muscles of the backside will stretch and lengthen the anterior muscles while strengthening the posterior crafting a strong, elegant and proper posture.

Muscular imbalance is something we often see in the training world for multiple reasons. And it should be the first issue addressed when beginning a strength training regimen.

As trainers, the most common pains we hear of are knees, low backs and shoulders. More often than not, these ailments can be relieved with intentional strengthening of weaker muscles groups (typically posterior) and stretching of stronger antagonistic muscles (typically anterior). As muscular imbalance is corrected, pain should noticeably decrease if not disappear entirely.

The glutes and hamstrings are more powerful than the quadriceps and have a higher ratio of fast-twitch muscle fibers, leading to greater strength and power. These backside muscles were designed to support us in a squatting position.

You will regularly hear my cues of “weight in your heels”, “sit in a chair”, “hips back”, “don’t let your knees travel forwards of your toes”, “chest up, abdominals tight”, and “engage those cheeks!”.All of those things promote the ‘hip hinge’ position that forces the posterior chain to do the work. A squatting/lunging/lowering exercise should not begin with a bend of the knees it should begin with a hinge of the hips.

A few of my favorite posterior dominant exercises are kettlebell swings, deadlifts, squats of all sorts, hip extensions and sprinting. Physique, form and function will improve when these exercises are performed properly.

You see people looking at you as you are walking towards them from the front right? If you want them to keep looking as you walk on by, TRAIN THE BACKSIDE!

Yours truly & crazily,

Laura Jane Thompson

Fitness Trainer

Raising The Barr Fitness

The Role of Insulin Sensitivity

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Turkey Day is quickly approaching!  So I chose a topic that has probably been addressed here but thought it was worth another look.

One of the things that has the biggest impact on our quest to lose fat and gain muscle strength is insulin.  We’re all familiar with insulin.  Unfortunately it’s probably because we know of someone with diabetes or we’re scared of developing it ourselves.  With that type of PR it would be easy to think of insulin as a bad thing.  Instead, if we are smart about it, it can actually be a boost to our efforts.

Simply put, insulin is a transporter.  It transports carbohydrates, amino acids and fats into the cells.  The cells we’re most concerned with are muscle cells and fat cells.  The goal is to make the muscle cells as sensitive to insulin as possible allowing for the nutrients to replenish both the muscle cell and our energy, and at the same time make the fat cells insensitive.

So how do we do that? 

Well I’m sure it won’t come as a surprise to you that it’s diet and exercise.

I’ll address exercise first because it’s the least complex.  The best way to make muscle cells respond to insulin is through high intensity strength training and cardio work.  These workouts should alternatingly occur 5 to 6 days a week and last between 20 minutes to 1 hour.   The higher the intensity the shorter the workout, generally speaking, but you can do higher intensity workouts for longer duration as you become more adapted to higher intensity exercise.

High intensity workouts have your muscle cells screaming for  an insulin spike thus keeping it away from your  fat cells.  Obviously, not exercising at all produces the exact opposite, which is increased fat cell sensitivity leading to fat gain.

Now onto the diet.  What and when you eat plays a huge factor on insulin levels.  The Glycemic Index measures how easily a food raises blood sugar levels.  A more important measure would be the Insulin Index.

The insulin index measures how a food affects your insulin levels.  For the most part both indexes mirror each other.  But there are a few exceptions.  For example, skim milk has a low GI number but a high Insulin Index number.  What this means is that while milk doesn’t significantly raise blood sugar levels it does raise your insulin response.  That’s not necessarily a bad thing depending on when you ingest it, like after a workout would be a great time.  Just before bed……..not so much.

This is a very in depth topic…too in depth for this post. To try to cover all the pieces would be difficult and confusing.  So if you have any questions or want to know more feel free to shoot us an email or ask one of the coaches here at Raising The Barr Fitness.

And oh yeah…Happy Thanksgiving!

Doug Hammond
Fitness Coach
Raising The Barr Fitness

Veteran’s Day Tribute

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Clint in his Boots

As many of you know I am passionate about supporting our soldiers.  What you may not know is how much I disagree with the reasons we send them into harms way, but that’s a discussion for another day and in a different arena. These men and women deserve to be recognized and supported, regardless of mine, or any others, opinion about the political reasons for war, because they voluntarily step up and put themselves in harms way for the benefit of me and you.

And that is to be commended.

The reason I am so passionate about supporting our troops is because my two youngest brothers currently serve in our armed forces.  Chase is currently in Afghanistan, and Cole just recently returned from Afghanistan.  The two youngest in my family are identical twins.  In ways they are very similar, yet in a lot of ways they are dramatically different.  They both would tell you that the path they have chosen has been engrained in their DNA from before either of them ever served.

Both Chase and Cole were always fighting when they were younger…with others, and each other.  More often then not in fact, they were always in some kind of trouble.  I didn’t understand it back then, and being 6 years their elder I was already out of the house at college when their escapades really heightened.  But make no doubt about it, these two were born to fight.  And not for the wrong reasons, but for all the right reasons as I later learned more about their character.

My brother Chase can’t stand bullies.  He has a passion for helping those who can’t protect themselves, and I’ve seen him take the place of someone who was being bullied to fight when he had no desire to fight.  He literally walked up to the guy who was picking on this person and told him that if he felt like fighting, he’d gladly “scratch that itch.”  And that’s the way he approaches his role with the Marines.  He sees the other men in his unit, those he leads, as his responsibility to protect them and he would gladly take a bullet for anyone of them.

I’ve never seen Chase fear anything.  He reminds me of David about to face Goliath.  Chase has a calm confidence and attacks things head on, with little disregard for his own safety.  He is a true warrior!

My brother Cole has a quiet reservation about him.  He’s more the “lover” of the two. :)   One thing I have never seen Cole do is run.  He faces the music whenever it starts playing.  In 2 Samuel 23, the Bible speaks about David’s mighty men.  There were 3 that were David’s top men.  Shammah was one of the three.  It states that there was about to be a great battle and when the enemy advanced everyone fled, except for Shammah (2 Samuel 23:11-12).  He stood in the center of the field and took on the entire army.  Cole embodies that spirit.  When others flee, he stands.

I love my brothers.  And I know there are countless others who stand shoulder-to-shoulder with them that are cut from the same cloth.  As I said…”it’s in their DNA.”

I want to “stand” with them as best I can.  I do that by showing my love and support for them.  But I want to do more.  So my team and I wear red every Friday to show support and keep these men and women in our thoughts and prayers.  Recently I found another wardrobe item that can make a difference in a real way.  And that is why I’ve posted the pictures of me here with my boots on.

My wife Jennifer and I showing our support in Orlando last month!

There is a great organization called The Boot Campaign.  It was started by five women in Texas who call themselves The Boot Girls.  This organization helps support several Veteran causes by creating awareness, supporting the active and retired military men and women, and by selling military issue boots made right here in the USA, of which $50 of every purchase goes directly to those Veteran causes.

I recommend getting involved and supporting this awesome organization… Get Your BOOTS ON!!

Join me in supporting our troops, our Veterans and their families.  They sacrifice so much without even questioning why they are ordered to sacrifice it.  When they get the order to go…THEY GO.  When they go, they all leave family behind, mothers, brothers, sisters, fathers, wives, husbands, and children.

My brothers’ wives are two of the most courageous women I know.  They go days, weeks, and sometimes months without hearing from their husband.  They hold it all together and encourage them even when all they want is their man back by their side.  They say “I love you, now go get ‘em.”  I don’t know about you, but that might be the hardest thing any loved one can do.

Our military men and women, and their families need our support.  Will you join me?  I hope so.  If not, that’s OK too. My prayer is that one day we won’t have to send our loved ones off to fight in a distant land, but rather they stay within our borders and protect us from any harm that might try to come our way.  Until that day, the day I can literally stand shoulder-to-shoulder with them, I will support them any way I can and know how.

God Bless our troops, and God Bless America!

Getting High On Endorphins

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If you’ve ever done any kind of recreational or competitive running you’ve heard of the term “Runner’s High.”  This “high” is thought to be a mystical experience where pain ceases to exist and you have developed a supernatural second wind to continue on at normal or an even more intense pace.

The good news is that it really DOES exist and you don’t have to RUN to experience it!  Any exercise at a high enough intensity for a unset amount of time can trigger this experience thanks to a natural hormone in the body known as an endorphin.

The science behind endorphins is simple.  They are produced by both the pituitary gland and the hypothalamus in the brain during high emotional or physical exertion.  Once the endorphins are released they bind to neuro-receptors within the body that act like a natural morphine.

Pain tolerance increases, stress hormones decrease, and spatial awareness is heightened when under the influence of endorphins.  The physiological timing of endorphin release varies from person to person.  Some people can trigger it in a simple 10 minute jog while others require a significantly higher level of intensity to active release.

Endorphins are the reason we can be 100 burpees deep into a workout and suddenly find the energy to survive 100 more.  They are the reason a boxer can be on the verge of losing and ignore the pain of all the punches he’s endured to win a fight.  They are why a man could be in an accident and lose his arm yet find the energy to pick it up and drive to the hospital to get it reattached.  (True Story)  It’s why we can get so mad or so upset that everything blurs together into a strange euphoria.

Whatever the reason our bodies trigger endorphins, we may not even know that they’ve truly kicked in until after the moment has passed and you realize what you’ve done.  So remember, as you’re working hard and pushing yourself, if you get to a point where you feel like you can’t go on from exhaustion chances are you’re about to experience an endorphin pump!

ENJOY!

PLAY HARD, LIVE HARD, REST EASY!

Daniel Woods
Fitness Coach
Raising The Barr Fitness

Motivation

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You’ve joined a gym and you’re all set to drop that 20 pounds you’ve promised yourself you’d lose for years. Your motivation is high and you know you can do it!

That is fantastic news, but it’s time to temper your enthusiasm with a bit of reality. The fact is your motivation is very high right now and that’s a good thing. Your motivation, however, isn’t going to last forever. When you’re 10 pounds in and that last ten pounds won’t seem to go away, you need a plan in place to keep yourself going.

So, how can you bolster your motivation and make sure it stays on course? There are a few fairly simple tricks that can help you retain your desire to achieve even when the going gets tough. Try these things to help yourself stay on track:

  • Don’t work out alone – When you work out alone, it’s all too easy to quit in the last 10 minutes. It’s also a whole lot easier to skip a day here and there. You need a way to hold yourself accountable to overcome those dips in motivation that are very likely to occur. Instead of going it alone, workout with a friend. Keep up with personal training sessions. Join a group exercise class. Just do something that involves another human being that can help hold your feet to the fire if and when the urge to quit strikes.
  • Keep a journal – The journey to get into better shape can be long and arduous. It is often fraught with ups and downs, too. Write down everything that happens in a journal. Record your successes and lament about your struggles. Releasing your doubts can help you gain focus. Recording your successes might give you the strength to draw on when you need it the most.
  • Set goals – Saying you want to lose 100 pounds is great, but it’s a pretty big number to shoot for. While it’s a great idea to have an end goal, try setting smaller ones along the way. Use milestone goals to help keep yourself going. Give yourself rewards when you attain these milestones, too. Little things like a massage or a day at the salon for losing five or 10 pounds can motivate you to keep reaching for loftier goals.

Losing weight is a journey that calls for motivation. Keep yours high by enlisting some help. The pros at your gym or your Jackson personal trainer can help you get on track and stay that way.

Contest Prep Nutrition

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For this blog I want to share with you all what I ate to prepare for the Tri-Fitness challenge. This competition requires you to be in peak condition physically and aesthetically. I wanted to lose body fat while maintaining or increasing lean muscle tissue. Sound like a familiar goal? As far as working out, I increased from 4 to 5 days a week of training. The results I achieved were 80-90% about nutrition. And yes, I practice what I preach. So here are meals I typically ate the last 4-5 weeks of contest prep:

  • Homemade turkey burger (no bread, just patty). Spinach salad with sunflower seeds & fresh squeezed lemon juice.
  • Shredded chicken with black beans & salsa. Side of broccoli.
  • Nut crusted baked chicken with roasted vegetables.
  • Sliced steak over broccoli slaw with balsamic vinegar.
  • Sauteed cod seasoned with Tony’s (just a dash) with steamed or roasted veggies.
  • My new fave! Scallops & brussel sprouts cooked with onions, evoo, lemon juice & pepper.
  • Tuna Salad with roasted red peppers, capers, mustard and non-fat cottage cheese.
  • Eggs. All day, any kind of way.
  • Quinoa with black beans, tomatoes, cilantro and lime juice.

This is not difficult, not expensive, not boring, not bland and got the job done! Email laura@bestjacksonpersonaltrainer.com for specific recipes. If this sounds like too much work, talk to us about Meal Movement!

Laura Thompson
Fitness Coach
Raising The Barr Fitness

Raising The Barr Fitness Superheroes

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One thing is for certain here at Raising The Barr Fitness… We like having FUN!  We encourage YOU to have fun.  We think that health and fitness should be a fun thing to acquire, and that exercising is NOT a chore. If you agree, click here!  Happy Halloween everybody!

The Team at Raising The Barr Fitness

Clint Barr as Captain America

Daniel Woods as Kato

Elizabeth Brassard as Wonder Woman

Laura Thompson as Bat Girl

Doug Hammond as Green Arrow

“Your Team Knows What They Are Doing”

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I’m going to be really gooby for a second, so just bare with me… I really can’t thank y’all enough for all y’all did for me, while I was doing bootcamp. I have never had a training experience like I did with your team. I knew it before, but realize it even more after being away and trying new programs. It’s just not the same. I’ve tried bootcamps here and they are either not challenging enough or the trainers are not knowledgeable and just seem bogus. Even with the personal training I’m doing now, I don’t see results like I did before.

Your team knows what they are doing, are encouraging, and challenging.

Clint, you’ve set a high bar for training and you’re making it damn hard for me to find someone that is even close to yalls standards! :) Thank you, thank you, thank you for everything! Hopefully I’ll be coming back sooner rather than later.

Your biggest fan in Texas,
Blythe Wallace

Hi There!

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Hey, I’m Doug…….the new guy! So being the new guy and this being my first blog I thought I would introduce myself and touch on the significance of change.

My bio will be posted on RTB’s website soon so I won’t bore you with too many details. I grew up in Brandon so I guess you could say I’ve really just returned home. What my bio I won’t tell you is that I’ve moved here from Los Angeles where I was a trainer and pursued acting. So if you want to hear any stories feel free to ask! After having lived in LA for 5 years, moving back here was a bit of a change. They say moving and changing jobs are two of the most stressful situations. Fortunately for me I had worked with Clint in the past. I know of his dedication and I’m more than comfortable with his philosophy. So having someone here I knew made all the difference in the world.

I bring all of this up because making a life-style change and joining a gym takes a lot of courage and dedication. Especially around this time of the year. So for those of you coming to RTB, congratulations! With that being said I would encourage you to be THAT person to help a friend or family member to make a positive change in their lives. Regardless of what area its in, it always has a huge impact when we extend a hand.

Thanks for taking the time and I look forward to working with ya!

 

Which Diet Plan Is Best?

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You stand on the scale and just can’t deny the fact any longer: It’s time to lose weight and get into shape. The problem is finding the best diet plan to help you reach your goals. With so many options on the table, selecting just the right diet plan can be very difficult.

The simple truth is there is no diet plan that is the best. Go on a strict diet plan to drop weight fast and you will soon find your weight bouncing up and down. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight while you’re on them, that weight is likely to come back as soon as you start eating normally again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups for the sake of fast losses in weight.

So, what can you do to eat yourself to a healthier weight without going on a diet plan? Just use good common sense and consider these things:

  • Eat whole foods – It is best to buy your groceries and make your meals starting with fresh vegetables, lean meat and other healthy products. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for weight loss and they’re better for fueling the body.
  • Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find.  Also look at the serving size compared to the amount of calories in a single serving.
  • Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Strike a balance with fruits and veggies, legumes, lean meat, low-fat dairy and nuts.
  • Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss.  Shoot for smaller portions, but try to eat three meals a day and at least two, possibly three healthy snacks. It’s important not to skip meals – especially breakfast – because doing so can foster weight gain rather than loss.
  • Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. No one really needs ice cream seven nights a week.

Losing weight and keeping it off is a journey. Fad diet plans just aren’t sustainable. To get the results you want, learn to make wiser choices every day. For more ideas on creating your own “diet plan,” talk with the fitness pros at your gym or your personal trainer. Chances are they have some great tips and tricks that can help you develop your own diet that’s tasty, healthy and fulfilling.

Chicken Kabobs

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Chicken Kabobs

Ingredients:

* 1 1/2 lb. boneless, skinless chicken breasts cut into bite-size pieces
* 2 medium zucchini trimmed and sliced into bite-size pieces
* 1 medium bell pepper de-seeded and cut into bite-size pieces
* 1 red onion cut into 8 wedges
* 2 tbsp. lemon juice
* 1 tbsp. olive oil
* 1 tsp. Dijon-style mustard
* 1 clove garlic, crushed
* 2 tsp. fresh thyme (can use 1/2 tsp. dried thyme if you don’t have fresh)
* 1/4 tsp. salt
* 1/4 tsp. black pepper
* 16 cherry tomatoes
* 8 metal or wooden skewers

Directions:

1. In a large mixing bowl, combine lemon juice, olive oil, mustard and crushed garlic. Stir in thyme, salt, and pepper. Add chicken, zucchini, bell pepper and onion. Toss until well coated. Let marinate in the fridge for 1 hour.
2. Preheat grill to medium. Thread the chicken and vegetables onto the skewers. Save the marinade mixture.
3.Grill on medium. Turn the kebabs every few minutes to make sure they cook evenly. Brush with reserve marinade mix every few minutes as well. Grill until juices run clear when chicken is pierced with a knife, approximately 10 to 12 minutes. Enjoy!

Tropical Pineapple Smoothie

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Tropical Pineapple Smoothie

Ingredients:

*1 cup fresh pineapple
*1 medium banana
*1 cup fresh spinach
*1 cup soy milk (you can also use coconut milk if you really want a tropical effect)
*3/4 inch slice of tofu (1/4 block)

Directions:

Put all ingredients into a
blender and blend until smooth. Enjoy!

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