Saturday, March 31, 2012

Free Community Workout

This morning at 10am we had over 60ppl chose to get off the couch and get moving!  We had just as many people make the same choice last month...  Supposedly we live in the fattest, laziest state in America.  Well you could have fooled me this morning.  I am so proud of each and everyone of you folks for coming out and participating in your Free Community Workout.  Always pay attention to our facebook page and our blogs for details about free workouts and any type of news from us.

So, yeah we had over 60ppl at Thames today buuuuut we also had members all over the place staying active!

The Doctors Day Dash 5k had 10 or more of our members participating.  Some of them finished the 5k aaaannnnddd came to the community workout as well.

Lindsey and Jamie Lynn traveled all the way to New Orleans to run in a 5k.  It was Lindsey's very first 5k!  GEAUX Lindz!

Again, thank you so much for being an awesome community.  You guys are just plain awesome!!

Bry, Brittany, Mel, Hayley and Hannah
JL and Lindsey

First Place Nikki!

Friday, March 16, 2012

Free Community Workout

On Saturday March the 31st at 10am we will be hosting a FREE Community Workout.  You will get to experience just a small part of what our community is all about!  Here are the details:

Where: Thames Elementary School

When: March 31st at 10am

What: A free workout that will be suitable to all levels of fitness (even folks who have never worked out before).

Click the Map Image for a more detailed view.

Thames Elementary School
2900 Jamestown Road, Hattiesburg, MS 39402

Thursday, March 15, 2012


I'm sore.  Like really sore.  No I don't think you understand...

Are you feeling like that today?  If you are, believe me, its totally understandable.

Some folks I have talked to today, do not feel sore at all.  It might hit them later tomorrow or soreness might not hit them at all.  One theory behind not feeling sore immediately after a workout is: DOMS

Delayed Onset Muscle Soreness (i swear i didn't make this up).  I can not remember the article i read but i posted it on the blog a long time ago buuuuuttt at any rate the author of the article relates DOMS back to the times of the caveman.

I'm 100% paraphrasing here but he said something like this:  If you were a caveman and you had to sprint away from a jaguar at top speed for like 10min or so, then you had to overpower a saber tooth tiger, plus out smart a blood thirsty and hungry T-Rex, your body might need to do the exact same movements/movement patterns the very next day for survival.  So, your beautiful central nervous system delays the muscle soreness until you are safe/rested etc...

Pretty novel concept if you ask me.  If you acquire more knowledge on this subject matter, get on the old Google Machine and do some searchin'.  Let me know what you find and I'll do my best to find the old blog article.  Have an awesome thursday!

Tuesday, March 13, 2012

Boot Camp Make Over

What up what up!!!

Great job on the workout today!  All classes did an amazing job.  I am also very proud of you guys for having good attendance during spring break.  Keep it up!

Got some cool info headed your way:

1.  Our Warrior Dash Prep Course started tonight with a tester workout.  These folks will be ready for the Warrior Dash, got money on it.

2.  We have a Brand New Boot Camp starting April 2nd.  Bellegrass Boot Camp has been created for out early birds.  It starts at 5:45am and will kick your butt plus get you to work on time!

3.  Coach Nathan has two Boot Camps starting back up March 20th-May 10th.  One camp is at 6am and the other is 6pm.  Both of these camps have some special attendees: 

The 6am class holds a man who has lost 27lbs in 6weeks... 27lbs almost eclipses Coach Michael's record of 31lbs in 8weeks #realtalk

The 6pm class holds a man who lost 21lbs in 8weeks.  #gameface

If you know of anyone who would benefit from a Boot Camp let us know.  All of our Boot Campers are freaking awesome hard working folks.  They start with Boot Camp and usually end up as one of our Success Stories.

Spread the word!!!

Monday, March 12, 2012


I drafted this guy to my coaches challenge team just in case One are pull ups came up in the throw down.

Sunday, March 11, 2012

MARCH 14th


The due date of the Flash Challenge is MARCH 14th.  April 14th is the date of my bachelor party...  Guess i was a little more excited about the party and not the burpees!  All the other info is good to go!


Saturday, March 10, 2012

Flash Challenge!

Here is a Video about the flash challenge!  Get it done folks!  This is for coaches challenge guys and gals only!

Thursday, March 8, 2012

One I may have forgot

Everyone needs to eat paleo, low carb, no bread, no fun stuff, plus work out, plus take fish oil, plus sleep 8-9hrs a night, plus blah blah blah blah blah...

Ok well what if you do all that stuff?  What if you hit a plateau?  WHAT DO YOU DO?

Here are a few tips:
  1. Log all of your food.  Food logging will allow you to see how "perfect" your diet really is.  YOu may think you are eating just meat and veggies, but you forget about the 5 cookies and 3 glasses of red wine at night.  I mean the kids were just too loud and it was a bad day right?
  2. Remember everyone is not created equal.  What i need to lose weight, build muscle, maintain, is not the same thing that you need.  If your are an endomorph (google it) you are more sensitive to carbohydrates than other people.  So guess what?  Staying away from starchy carbs will help you lose weight.  If you are an ectomorph (google it) carbs will not have the same affect on you!
  3. cycle carbs and cycle calories to bust a plateau.  try a few really low calorie days back to back.  eat more calories on a day when you work out hard.  by adjusting the amount and schedule of calories and carbs it keeps the bodies metabolism moving and grooving!
Most importantly you have to be honest with yourself.  If you goal is to lose 50lbs but you continue to fight tooth and nail about why having donuts is ok... You haven't been honest with yourself yet.  If you say things like, "well I deserve that"...  You deserve that, when you lose 25 of your 50.  Be honest... According to every mother that has walked the earth, "Honesty is the best policy".

Wednesday, March 7, 2012

The Workout

The workout today was pretty awesome!

Run 2miles, Row 4000m, and then do Amrap Wall Balls (all in 31:30)

... yes its a team workout

Speaking of team, the coaches challenge folks are killing it... well at least my folks are :)  They have been hitting homework assignments, logging food in their black books and losing weight already!  These 6weeks are all building up to the Throw Down Workout.  So be sure to root on your favorite team and encourage all of our participants because it could be you in our next challenge!

Tuesday, March 6, 2012

Hi ya!

For the past two weeks we have thrown in a few strongman lifts...  They require a little UMPH and some down right grit!  Too bad I haven't required you to wear some awesome close like this guy in the photo.

As with anything, strength comes with time.  If you are in a hurry to get from point A to point B you will be sadly disappointed when it come to the strength department.  Consistency is KEY!  Ask the guy above!

Push, Pull, Open, Close, Sprint and drag some heavy weight behind you!