Blog | Lincoln Nebraska Boot Camp Workouts, Weight Loss for Ladies Only, ELS Boot Camp, Ed Scow

LSV Workout Of The Month May 2012

Thursday, May 3rd, 2012

Hey Hey!

Before you ask, yes I know I cut half my head off in the above video. Maren really, really, really wanted to be in it, so it is what it is

This month’s issue of the LSV Inner Circle brings you one of my favorite styles of workouts and that’s the Puzzle.

It allows you to pick and choose different areas of your body to put extra emphasis on.

Want to work your arms and abs? Awesome. Pick one of each, put ‘em together and you have a 15-minute workout!

There are 4 different categories – Legs, Arms, Abs and Metabolic/Fat Burning – and there are 2 7-minute Puzzle Piece Workouts within each category (8 Puzzle Pieces total). To form a workout you simply pick 2-3 Puzzle Pieces and do it! Shoot for doing these workouts 2-3 times per week.

All the workout layouts, as well as Workout Logs are in the magazine which you will download below.

As usual there are videos for the workouts and those videos can be downloaded to your computer.

To download this month’s workout program to your computer, right click the image below… Read More→

Can you do this Boot Camp Workout Challenge?

By Ed Scow, aka "The Fit Dad" · Comments

Monday, April 23rd, 2012

Hey hey!

So how was your weekend?

How have your workouts been coming along?

Have you been doing them consistently?

Have you been working intensely during your workouts or going through the motions?

Those are the two most important aspects of any workout program – consistently and working hard.

If you’re not consistent, you can’t expect results.

If you’re not working hard, you can expect poor results…or none at all.

Remember it doesn’t take long to fit in a quality workout, but you have to work while working out.

On that note, let’s dive into this week’s Assignment.

Last week’s assignment was nutrition related, and if it’s possible, I’d like you to continue on with that assignment because there’s no reason to stop.

This week’s assignment is workout related.

Actually it only involves one exercise, but I’m asking you to do a lot of them.

What exercise might that be?

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Can You Implement These Simple Diet and Workout Tips?

By Ed Scow, aka "The Fit Dad" · Comments

Sunday, April 22nd, 2012

Hey!

How’s your weekend coming? As of this instant, it is mid-afternoon on a beautiful Sunday and Nolan just woke up from his nap. I was going to say Nolan was napping and Maren was coloring in her room, but I just heard the tell-tale signs of a 1-year old awakening…crying

I am currently sitting in my “office” at home, which is really just a desk in the corner of our dining room – I lost my office when Nolan was born – and started to think.

I was doing a bit of brainstorming on what topics I should write on in the coming weeks and began to think about all we’ve talked about over the past several weeks, minus a missed week due to exhaustion from other projects.

We’ve gone over quite a bit in terms of all of the Assignments/Challenges, and I have one more coming up for tomorrow (and it’s awesome!), but I thought it would be a good idea to recap everything.

Why would I want to do that?

I suppose if you think about it, all that we’ve talked about over the past several weeks is kind of like a Report, or mini-book, that’s just chunked out into separate articles and blog posts.

If you were to take all the articles and put them together, them focus on putting them into action for a few weeks, you could make some pretty big strides in your overall weight loss and fitness lifestyle.

Simple and easy.

Take the information, put them into a manageable plan, take action and watch the results.

You can do that, right?

Of course you can!

Click the links below to see all of the Assignments/Challenges we’ve done over the past several weeks…

Weird Diet and Nutrition Tip To Change Your Eating Habits

Eat These 3 Healthy Weight Loss Foods Every Day

Nutrition Challenge (Fruit)

10-Minute Bodyweight Workout

New Challenge – Water and Weight Loss

10-Minute Workout and Abs Workout

Healthy Smoothies Is This Challenge!

Bodyweight Workout Challenge

Want To Lose Weight and Live a Healthy Lifestyle? Eat These 3 Foods Daily

Simple and Effective Bodyweight Workout

Okay now that you have all those links to the previous Assignments/Challenges…get to work!

Come up with a simple plan on how you can implement some, or all, of those Challenges into your life and then take action.

Life rewards action takers.

Will you be rewarded?

Have an awesome day and I’ll talk to you soon!

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Boot Camp Nutrition Assignment

By Ed Scow, aka "The Fit Dad" · Comments

Thursday, April 19th, 2012

Hey!

What’s goin’ on in your world?

I got away from the Nutrition Assignments for a couple weeks and that’s because I’ve been working frantically on a few projects.

So I’m kinda sorry and I’m kinda not. I’m sorry because I want ot help you lose weight and live a lean and strong lifestyle.

I’m not sorry because these projects directly effect you and are pretty stinkin’ awesome…but we’ll save those or later

Back to the task at hand…

This week’s assignment is nutrition related.

To be more specific, I’m going to share a few foods that you may, or may not eat on a regular basis, but that I want you to eat most days this week.

When I give you this type of assignment, it’s to help break you out of an eating rut. Sometimes we get stuck eating the ‘same old, same old’ and while that may be okay, it gets boring.

For some, these foods are already eaten on a regular basis. Others may avoid them because they’re afraid.

Afraid of the sugar content or afraid of the fat content and those fears creaped into their head (maybe your head) from some tricksters.

What are these foods?

Here’s the quick list, followed with my “reason why.”

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Meal Timing Questions?

By Ed Scow, aka "The Fit Dad" · Comments

Monday, April 16th, 2012

Ever been confused about what to eat and when to eat it?

Should you eat a protein only breakfast or have some carbs and fat too?

What about meal timing for a workout? Do you have to have a protein shake immediately after your workout if you want to see results?

Do you need to have a protein and carb snack before your workout to provide you with the energy you need to make it through the workout and perform at the level you want?

What about nighttime eating? Is it okay to eat after dinner?

Should you have a protein shake, or other high protein food before you go to bed to help your muscles repair?

That’s a lot of questions and to be totally honest I could go on because I’ve received so many questions about this one topic in the past couple months it’s making my head spin.

I know the root of the questions and we’ll cover that in a bit, but first let’s clear something up…

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One Of My All-Time Favorite Bodyweight Workouts

By Ed Scow, aka "The Fit Dad" · Comments

Tuesday, March 20th, 2012

Hey!

So how’d you do with last week’s Challenge?

Were you able to fit those push-ups, squats and burpees in on a regular basis?

I did last week’s Challenge and absolutely loved it. It was quick and simple and added a lot of extra “oomph” to my workouts.

Good times I assure you!

I have another workout-themed Challenge for you this week and it’s awesome.

To tell you the truth it’s probably one of my all-time favorite workouts.

Why?

Because it uses only your own bodyweight – which also means it can be done virtually anywhere.

It doesn’t take much time.

It’s scaleable to your fitness level.

And because it’s so deceptively difficult it’s incredible!

What is this Challenge I speak of?

It’s the infamous Push-up/Squat Ladder!

Before I tell you how often I’d like you to do this Challenge, let’s first cover what it is and a few tips…

It’s quite simple.

It consists of two exercises – push-ups and bodyweight squats.

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Boot Camp Bodyweight Workout Challenge

By Ed Scow, aka "The Fit Dad" · Comments

Tuesday, March 20th, 2012

Hey!

So how was your weekend?

Mine was pretty sweet. Last week ended with me having to schlep my way to the Apple store twice due to computer wonkiness, but that’s all fine and dandy now.

It’s a funny thing…I was without my computer for nearly 3 days and even though I had access to Andrea’s computer, I was completely lost. I didn’t really get any work done, outside of studying, because it was like I was missing a body part.

Kinda scary!

We also got to hang out with a couple of our really good friends, whom we haven’t had the pleasure of seeing for a while. It was great getting caught up, even though I was up waaaay past my bedtime.

How have you been doing with the Challenges?

Have you been able to stick to them? Are they too easy? Too difficult? Just right?

Let’s recap the past few weeks.

We’ve covered fruit, fat, water and most recently smoothies. If you were to continue putting those into practice you should be seeing some results, especially when combining the Challenges with the workouts you have access to.

Have you?

Before I get into this week’s Challenge, I want to ask a favor of you.

I want you to tell me what YOU want from these Challenges. Is there any specific part of nutrition you’d like to know more about or have turned into a Challenge for everyone else?

Hit me up and let me know what you’re thinking.

Anywho, this week’s Challenge is a bit different than the past few weeks because it’s NOT a nutrition related Challenge.

It’s a workout Challenge!

This Challenge is to be done in addition to your regular workouts.

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Boot Camp Workout Wednesday!

By Ed Scow, aka "The Fit Dad" · Comments

Wednesday, March 7th, 2012

What’s up party people!

We’re back again with another edition of Workout Wednesday and this week’s is going to be pretty sweet, but I’ll admit I am a bit biased.

Have you been putting these workouts into practice or have you watched them while developing a cold sweat and said “Screw that!”?

Give ‘em a try. They’re simple to implement, don’t take much time and will deliver tremendous results.

If you missed the past two Workout Wednesdays, click the links below:

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Workout Wednesday #1 – Bodyweight Toning Workout

Workout Wednesday #2 – 10 Minute Weight Loss and Toning Workout and Abs Workout

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Alrighty, now let’s get on with this week’s workouts.

We’re going to do things a little different than the past couple.

The last two weeks we did a 10-minute workout followed by a 4-5 minute abs workout.

This week we’re going to START with a quick abs workout, then do the 10-minute workout and finish up with a quick arms workout.

Cool?

It’s going to be awesome.

Having this type of workout order is one of my favorites because it pre-fatigues the abs, then you do the up-tempo 10-minute workout and finally give your arms what they really want.

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Boot Camp Smoothie Challenge

By Ed Scow, aka "The Fit Dad" · Comments

Monday, March 5th, 2012

Well, another week and another Challenge!

How have you been doing with these over the past few weeks.

We started with the fruit and fat, then moved on to the timing of water drinking – all of which are simple to implement, but not always easy.

Does my reasoning for asking you to do these Challenges make sense?

Remember we’re not trying ot make HUGE, drastic changes in a short time because that’s what leads to anger and frustration, rather we’re trying to implement small and simple changes over the course of a few weeks.

We’re building on each and every Challenge so that over the course of a month or two, you will have replaced some Bad Habits with Good Habits, lost some weight and inches and learned more about yourself – what you like, don’t like, what your body wants and when, and how certain things affect your energy levels and mood…amongst others!

This week’s Challenge is another Nutrition Challenge and it’s all about healthy smoothies.

I’m a huge fan of smoothies, but there are some caveats I want to cover before I tell you what the Challenge is.

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Diet and Workout Round-Up

By Ed Scow, aka "The Fit Dad" · Comments

Sunday, March 4th, 2012

Sunday is usually the day I get caught up on reading.

Well, I try at least. When you have a 5-year old and 1-year old things don’t always go as planned

So in honor of my reading day, I figured I’d share the love with you and help you get caught up on your reading, and your reading is going to be so much more fun than mine.

Why? A couple reasons.

First, I’m reading about the science of food creation. While an interesting and eye-opening topic, it is very dry and ‘sciency.’ The eyes have trouble staying open!

Second, I’m going to share information about food and exercise and I know how much fun that is!

Here’s the stuff I want you to check out:

First up is a quick and simple legs workout trick (video) to increase the effectiveness on your legs workout and give you a strong and toned booty:

elsBootCamp.com/Lunge-Tip

Next up we have a couple simple and tasty dessert recipes:

elsBootCamp.com/2-Tasty-Dessert-Recipes

And continuing on with the workout mode, next up we have a sweet little Fusion Conditioning Workout Video:

elsBootCamp.com/Fusion-Conditioning-Video

To wrap things up, we have another sweet little Foodie Article about snacking in the evening, including a few snacks you should try at night that won’t add a layer of goo to your waistline:

elsBootCamp.com/Evening-Snacks

Good stuff!

And before I wrap up I wanted to know how you’ve been doing on the Challenges over the past couple weeks. Have they been simple and easy to implement? Have you struggled with them? Did you even do them?

Remember what we’re trying to accomplish with those Challenges – I want you to make small changes each and every single week over the course of the next 10-12 weeks and watch the magic that happens.

These Challenges aren’t overly difficult, which at times means people won’t try them (I have no idea why this is…but it’s true), but I am asking you to heed my advice and follow-through.

Cool?

Cool.

Don’t forget to give those articles a read and videos a watch (and of course do the workouts!).

Talk to you soon with another Challenge! This week’s is going to be awesome!

later,

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