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How To Do A Butt-Kickin Boot Camp Exercise!

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

Friday, April 30th, 2010

Last week in boot camp we did an exercise called “The Dive Bomber” and everybody always LOVES when we do that puppy in class (be sure to note my sadistic laugh and devilish eyes)!

That workout was so awesome that I threw it up on the blog, but had a few questions via email and Facebook on how to do the Dive Bomber properly.

So I figured that rather than attempting to describe it (which would be nearly impossible) I would just film a quick video demonstrating it and giving you some pointers and tips along the way.

So, without further ado…

Also, be sure you pay attention to the part where I tell you not to attempt it if you have low back problems. If not done properly and under supervision, this boot camp exercise can wreak havoc on your low back.

Also make sure you don’t fall on your head…that’s never a good thing

I’ll be back soon with more videos and workouts for you!

Until then, have an awesome day!

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Categories : Boot Camp, Boot Camp Workouts, Spend A Minute With The Fit Dad, Videos

Tags : Boot Camp, Boot Camp Workouts, exercise, exercises, Push-ups, Videos

Today’s Boot Camp Workout – Sexy Arms and Metabolic Blast!!

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

Wednesday, April 14th, 2010

Hey everybody!

I hope your day is going awesome! The boot camp workout I made today was a killer and I’ve had a couple emails and a Facebook response or 2 asking if I could send them the workout we did.

So I thought that it would be totally awesome to put it up on the blog rather than sending individual emails that way EVERYONE could partake in the torture…I mean fun!

Here’s the rundown…

Warm-up:
1A) Hatchet – 15 reps
1B) Squat w/Push – 15 reps
2) Bird Dog – 15 reps per side

Phase 1 of the Boot Camp Workout: Sexy Arms!!

1A) 1 ½ Shoulder Press – 15 reps
1B) Upright Row – 15 reps

2A) 1-Arm DB Swing – 20 reps per arm
2B) DB Rear Fly – 15 reps

3A) Push-up – 12 reps
3B) Overhead Bodyweight Squat – 15 reps

4A) Seated Overhead Extension – 15 reps
4B) Plank Extension

Take a quick water break, and then go into…

Phase 2 of the Boot Camp Workout: Metabolic Blast!!

1A) Cross Body Mountain Climber – 12 reps per side
1B) Toe Touch Crunch – 20 reps
1C) Squat Thrust – 12 reps

2A) Jumping Jack – 30 reps
2B) Dive Bomber – 10 reps
2C) Stationary Lunge w/Shoulder Press – 15 reps per side

Phase 3 (If you have time) of the Boot Camp Workout: 4-Minute Tabata-Style!!

1A) DB Swing – 20 seconds
Rest 10 seconds
1B) Squat w/Shoulder Press – 20 seconds
Rest 10 seconds and repeat for 4 minutes – for the math-challenge, that should be 4 rounds…

Hope you enjoy it!

All the ladies were panting and their arms were very jell-o-like, which is exactly what I was going for.

When you really take a look at the workout, there’s nothing overly strenuous by itself, it’s the way the workout is put together – the way the exercises are combined and the reps used that really kick the intensity up a bit.

Just make sure you adhere to my 1 rule…Always work hard! It doesn’t matter what your current fitness level is because everyone can work hard. Just make sure you keep moving forward and constantly challenge yourself.

Have an awesome day!

And Remember…

…Be A Superhero Today!

Ed aka “The Fit Dad”

P.S. – If you’ve never come to one of my boot camps (which are da bomb-diggity), shoot me an email, call me at 304-7848, or click here to learn more.

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Categories : Boot Camp, Boot Camp Workouts

Tags : benefits of boot camp, Boot Camp, Boot Camp Workouts, exercise, exercises, fat loss workouts, Getting Toned, themed workouts, weight loss, workout

Do You Bust Your Butt?

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

Thursday, March 11th, 2010

Given that I actually train people on a daily basis, I can control (to a certain degree) how hard they work.

Granted there are situations when I don’t push someone very hard – goals, their mood, how they’re feeling, age, etc. are all factors in how hard I push someone.

But what’s for certain is how hard I push MYSELF in my own workouts – I always bust my butt and keep the intensity cranked up. If I’m feeling tired or run-down, I’ll still keep the intensity up but I’ll cut the time down. If I’m feeling good, I’ll crank the intensity up even more and lengthen the workout a bit (but never longer than 25 minutes).

Far too few people actually follow through with the “kick your butt” mentality when it comes to workouts and that’s a shame because it’s vital if you want to see results plus the higher the intensity the better you feel when you’re done. There’s just something magical about a killer workout that sends your endorphins through the roof.

I made a quick video about the importance of busting your own ass in your workouts.

Like to see it, here it go…

So what do you think? Am I off base or does what I’m saying make sense?

Have an awesome day!

And remember…

…Be A Superhero Today!

later,

The Fit Dad

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Categories : Boot Camp, Spend A Minute With The Fit Dad, Videos

Tags : benefits of boot camp, Boot Camp, Boot Camp Workouts, exercise, exercises, Getting Toned, Goals, Videos, weight loss

Squeeze The Cheeks

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

Sunday, February 28th, 2010

There are a couple things I want to talk about today.

First, there’s still time to sign-up for the first class of Superhero School! It all begins this Tuesday, March 2 at 5:15pm (at my studio) and there’s still room, so if you’re interested shoot me an email and I’ll give you the specifics.

Remember, once the 6-weeks begins, you won’t be able to start until the next 6-week class…so if you’re still mulling over whether or not to enroll, decide fast or you’ll be left out!

If you need more info on Superhero School, click here and watch the video.

Okay, now on with the show!

A couple weeks ago, we went over one of my favorite “Edisms”, which was “Keep it in, keep it tight” (If you missed that one, click here to understand what the heck I’m talking about) and today I want to go over another one of my favorites…

…”Squeeze Your Cheeks!”

And I’m not talking about squeezing the cheeks on your face to give them that nice, read glow; I’m talking about squeezing your other cheeks – your butt!

I know this may sound odd, but for most of us, our butts are asleep.

Squeeze The Cheeks To Get A Better Booty

The muscles don’t fire the way they should.

We sit way too much and don’t move nearly enough.

When this happens, our butt muscles don’t work the way they’re supposed to and it’s very apparent when I watch people do squats and lunges.

They don’t bend from their hips; they bend from their knees. Bending from the knees will put too much pressure on the knee joint and will lead to knee pain.

This is why I tell everyone to start the movement by sticking out their butt – which usually ends up in some confused and strange looks…I’m not a dirty old man!

So to correct this, whenever we do any lower body movement like squats, lunges, hip extensions or any of the other various goofy exercises that involve your legs, I am often heard yelling “Squeeze your cheeks!”

Anytime you raise yourself up out of a squat, lunge of hip extension you should focus on driving your heel(s) into the floor and squeezing your butt like you’ve never squeezed before!

Doing this takes the pressure off the knee joint and puts it back where it belongs – the muscles, and more specifically, your butt.

When you put the pressure and focus back on the muscles and off the knee joint, you’ll work more muscle, which also means you’ll burn more calories, which also means you’ll lose more fat and sculpt a sexier, stronger and more toned legs and booty.

So remember…

…Squeeze Your Cheeks!!!

Have a great day!

P.S. – Don’t forget, Superhero School starts Tuesday, March 2 and there’s still room in my inaugural class. Let me know if you

These are bad representatives for Superhero School

want to sign up. If you decide you want to do it on Wednesday…sorry that’s too late!

And don’t forget that current boot campers get a discount on Superhero School and if you don’t currently do boot camp, but want to do both…you’ll get a discount there as well. Anytime I say that it always sounds confusing…

P.P.S. – I should also mention that I’ve been talking to many companies around Lincoln about doing Superhero School on-site and they’re very excited about it. I’ve got 1 company all set to begin next week and 2 more should be starting within the next few weeks. If you think your company would be a good fit for what I’m trying to accomplish let me know and I’ll shove my big foot in the door.

P.P.P.S. – Don’t forget to Squeeze Your Cheeks!

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Categories : Boot Camp, Boot Camp Workouts

Tags : benefits of boot camp, Boot Camp, Boot Camp Workouts, exercise, exercises, Getting Toned, posture, superhero school

This Little Trick Can Shrink Your Waistline Virtually Instantly

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

Tuesday, February 9th, 2010

Life is full of “isms.”

Conservatism.

Liberalism.

I actually Googled the term “ism” and found a site that listed over 200 different “Philosophical Isms.” And let me tell ya…some of them were a bit cooky!

But any list of “isms” just wouldn’t be complete without the best ism of all isms…

…The Ed’ism.

She has mastered the "Keep It In And Tight" Edism

Yes, there are plenty of Edisms and if you’ve been coming to boot camp you know a few of them.

Way back in the day I had a client who said she could write a book of nothing but Edisms and I told her she should.

She never did, but this is also the same person who called me a “son of a (you fill in the blank)” on more than one occasion.

One of my favorite Edisms is “Keep it in and tight.”

Before you let your mind wander, let me tell you that I’m talking about your stomach.

Whenever you exercise, I want you to always be mindful of keeping your stomach in and tight.

Our stomachs are all out of whack – and I’m not just talking about the blubbery goo that sits on top, I’m talking about the muscle tone and strength.

We sit too much and don’t move enough and that combination wreaks havoc on your midsection and if you’ve had kids…it’s a whole lot worse and can be messed up for years if you’re not mindful of the way you hold your stomach.

I’m not exaggerating when I say that when you master the “keep it in and tight” Edism, you can literally take a couple inches off your waistline.

But what does “keep your stomach in and tight” mean?

The easiest thing to describe it is to think “posture.” Standing up straight and tall – without letting your stomach “hang” – and remember I’m not talking about fat, I’m talking about the muscle.

It means that whenever you do anything, and I mean anything, I want you to focus on tightening your stomach muscles and pull them in.

I’m NOT talking about the kind of tightening where you can’t breathe because you’re sucking in and flexing your abs so hard. It’s more of a “brace” than a flex.

Think of the way your stomach feels when doing a Plank. It’s tight, right?

That’s what I mean when I say “keep it tight.”

Now the “keep it in” part is jus as important because if you keep your abs tight, but push them out, your abs will begin to become comfortable with that position (if you do it long enough).

You don’t want your stomach to be “out” do you?

I didn’t think so.

You want to tighten your stomach like when you’re doing a plank, then focus on “pulling” your stomach in a bit.

I want you to picture something for me…

…I’m sure you’ve seen pictures (or maybe you’re guilty of this yourself) of ladies and guys in their bathing suit with their stomachs sucked in and their chests puffed out. It looks goofy, doesn’t it?

If the picture were a video, you’d see their faces turning bright red because they’re holding their breath and when the picture is done, they exhale and let their stomachs hang out again.

That’s not what I’m talking about when I say “Keep it in and tight.”

Remember, it’s a “bracing” more than a flexing thing.

Once you master this Edism you will notice an immediate difference in the way your stomach looks, how you walk and sit and even how you feel.

That’s a strong statement, but it’s a true statement…and you won’t have to worry about sucking it in to fit into your favorite pair of pants!

So remember to “Keep it in and tight!”

Have an awesome day!

And remember…

Be a superhero today!

Ed Scow, aka “The Fit Dad”

owner, ELS Boot Camps for Ladies Only
author, Fat Loss To Go
author, Get Fit. Get Sexy. Get Your Superhero Body!
contributor, Men’s Health Magazine
contributor, Women’s Health Magazine
contributor, Big Book of Exercises

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Categories : Boot Camp

Tags : benefits of boot camp, Boot Camp, exercise, exercises, Getting Toned, posture

January 2010 L Magazine Article

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

Monday, January 25th, 2010

Here’s the article I ran in the January 2010 issue of L Magazine…

What’s the old saying? Rules are made to be broken? I like that wise old adage. In fact, I can remember breaking many a rule many years ago (and I’m sure you can too!).

Weight loss has some “rules” as well. I don’t like some of these rules and I’m sure you don’t either so let’s break a few. Scratch that, let’s smash these rules into teeny tiny bits so they’re never allowed to return and mess with your head.

By the way this list is for ladies only. Sorry fellas.

The first rule to be smashed is that you need to weigh yourself…ever.

I hate scales. All they do is make you depressed. Some days it doesn’t budge, others it moves down a couple pounds and still others it jumps a couple pounds.

But the reason I included this rule is because it really misses the mark in determining whether or not you’re succeeding with your program.

What do you really want? For instance, if I told you your waist would shrink by 4 inches but the scale wouldn’t budge would you care?

Absolutely not! All you care about is what you look like, and more specifically what you look like naked while standing in front of a full-length mirror.

The second rule that should be smashed to smithereens is cardio is the best way to lose weight and get in shape.

It’s not.

The way most ladies do cardio takes too long and is incredibly boring plus your body gets used to it quickly and stops making progress.

If burning calories is the way you mark a good workout, you should know that you can burn just as many calories with a good resistance training workout as you can with cardio. If it’s an awesome resistance training workout, you’ll burn a ton of calories during the workout AND for hours after you’ve completed the workout.

The catch is that you have to have the right program and you have to work the workout. You can’t go through the motions and expect to see results.

Please don’t misunderstand. Cardio can work and if you’d like to run for over an hour a day, be my guest. But I’d rather give you a way to burn just as much, if not more fat in a fraction of the time and save your joints in the process.

The final rule to smash is resting. I’m not a big fan of resting if your goal is weight loss.

This rule has always seemed a bit silly to me. Do an exercise, then rest. Do it again, then rest, etc.

Boring!

Let’s say I give you 3 exercises – Push-ups, Lunges and Burpees. Do them one after the other for 5-7 minutes. Then pick another group of 3 “big” exercises and repeat.

You’ve worked your entire body, you’re sweating and breathing heavy (just like cardio) and you’ll feel awesome.

It’s not as boring and you’ll be done much quicker.

See, it’s okay to break some rules of weight loss. As a matter of fact, I highly encourage it!

If you have any questions or comments, let me know!

Talk to you soon,

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Categories : Boot Camp, Local Flair

Tags : Boot Camp, diet, exercise, L Magazine

Thank You And Happy New Year!!

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

Thursday, December 31st, 2009

2009 is quickly coming to a close so I thought I’d make you this quick little video to say thanks…

I hope you have a very Happy New Year and a killer 2010. I’m very excited about 2010 and you should be as well. It’s going to be an awesome year!

Stay safe and I’ll talk to you soon!

And remember…

…Be A Superhero Today!

Talk to you later,

The Fit Dad

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Categories : Videos

Tags : Boot Camp, Videos

My New Favorite Boot Camp Exercise

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

Monday, November 30th, 2009

fitdadTV When I run boot camp, I try to mix in “regular” exercises like lunges, push-ups and big “combination” exercises along with some “odd” or out of the ordinary exercises.

I thought I’d share with you one of my new favorite boot camp exercises – The Plank Thrust.

I don’t know if I invented it, or if I saw it somewhere and it was stored waaaay back in my memory…but I’m going to claim it as my own

It’s a pretty good core exercise and even hits the booty a bit…and if you pair it with some other “big” exercises it makes for an awesome full body workout.

Rather than trying to describe how to do it, I thought I’d make a video showing you what it should look like.

Be sure to put this fun little exercise in your workouts and let me know what you think.

Until next time…

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Categories : Boot Camp, Boot Camp Workouts, Videos

Tags : benefits of boot camp, Boot Camp, Boot Camp Workouts, exercise, exercises, posture, Videos

Crazy 8 Boot Camp Workout

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

Tuesday, November 17th, 2009

Last week in boot camp I did a new type of workout. It was called “Crazy 8’s” and it was a huge success.

When I say it was a huge success, I mean it made everybody sore! blackabscloseup

Because it was such a huge success I thought I’d share that workout with you so you can do it from home.

Here’s the rundown…

There are 4 groups of exercises, each with 4 exercises. Perform these exercises back-to-back in a circuit format while trying not to rest at all (that’s the name of the game…no rest).

Perform 8 repetitions of each exercise and go through the mini-circuit twice (get it 4 exercises done twice equals 8 and 8 repetitions…hence the name Crazy 8!)

Once you perform the mini-circuit twice, move on to the next group of 4, until all 4 groups are done.

Group #1:
1) Medicine Ball Push-up
2) 1-Leg Hip Extension (8 reps per leg)
3) Reverse Lunge to Bicep Curl-Press (8 reps per leg)
4) Medicine Ball Figure 8

Group #2:
1) Mountain Climber Push-up
2) Feet Elevated Hip Extension
3) Burpees
4) 1-Arm DB Swing (8 reps per arm)

Group #3:
1) Stability Ball Rollout
2) Plank Extension (8 reps per arm)
3) Side Plank Extension (8 reps per side)
4) Plank Thrust

Group #4:
1) Reverse Crunch
2) Butt Raise
3) Crunch w/Pullover
4) Toe Touch Crunch

If you’ve ever been to boot camp, you should know how to do most of those exercises, but if you have any questions don’t hesitate to leave a comment below or shoot me an email.

Talk to you soon!

And remember…

Be A Superhero Today!

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Categories : Boot Camp, Boot Camp Workouts

Tags : Boot Camp, Boot Camp Workouts, fat loss workouts, Getting Toned, weight loss

How To Do One Of My Favorite Boot Camp Exercises

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

Wednesday, October 14th, 2009

fitdadTV There are a number of ways I like to torture, I mean train the ladies in boot camp. Sometimes I pair a couple especially devious exercises together to make your arms wiggle, while other times I might throw in a couple abs exercises that make it hurt to laugh the next day.

I do it out of love…really I do.

I’ve also got a number of “favorite” boot camp exercises including Push-ups, Mountain Climbers and Plank Extensions, just to name a few.

Another one of my favorite boot camp exercises is the Squat.

There are a number of different variations of the Squat that we do in boot camp, but the problem is most ladies do them wrong.

That’s not a good thing.

Give this video a watch and see how to do Squats properly, that way you can make sure you get the most out of each and every boot camp workout and be on the way to getting you firm, toned and sexy legs and booty.