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
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…
Ed
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!
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!
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.
Have an awesome day!
Ed
In case you don’t receive L Magazine, or haven’t had a chance to read my column from the October ’09 issue…
L Magazine
Let’s play “The Suppose” game.
Let’s suppose you decide to lose weight.
Let’s now suppose that in order to lose that weight you’re going to exercise.
Let’s also suppose you’re going to “watch what you eat” in order to lose that extra flubber.
Can we also suppose you’ll go to the gym, hire a trainer or buy a diet book? Will you join a boot camp (hint, hint)?
Okay, now that we’ve “supposed” all those things, let me twist things around and make you think.
What is your first priority in this journey?
Is your first priority doing things the quickest way just to reach your goal?
Maybe your first priority is fitting into your clothes from high school and everything else be damned.
Is that right? Are those good priorities?
Nope.
Sure they might get you to your goal and you might get there quickly, but you won’t stay there long.
You’ll revert back to your old self in no time and you’ll hate yourself in the process.
Now that I’ve painted that gloomy picture, I suppose I should tell you what your first priority should be.
Your first priority, whether you want to lose weight, get stronger, get rid of your gut, be “healthier”, or whatever else, should be your body.
Sounds simple, right?
But do you know what that actually means?
It doesn’t mean you should become a narcissist.
It also doesn’t mean you can flex your muscles in front of every mirror, ask random people to feel your “guns” or fix your hair and make-up every time you see your reflection.
Don’t get me wrong; wanting to look better is a great goal. It’s always near the top of my list, but you need more than that.
Making your body your first priority means listening to and understanding what your body NEEDS and WANTS.
You have to understand that in order to successfully achieve and maintain your weight loss goals, your body needs more than to just “look good.”
Your body has certain nutrition and dietary needs that you should listen to.
Your body NEEDS a lot of fruits and vegetables, and other real foods like seeds and nuts in order to perform at its peak while also cutting out the processed junk that leaves you with inflamed joints, a whacked out digestive system, poor skin and hair health and a flabby gut.
Your body also NEEDS to move. You have muscles for a reason – movement – and you don’t do near enough moving as you should.
Sitting for prolonged periods is the worst thing you can do for your body. It hates sitting that long and it tries to tell you by giving you back problems, hip problems and a weak stomach.
Listen to your body and fix those problems.
You need to make your body your first priority. If you do that, everything else will fall into place, including the “look better” goals, and you’ll be a much happier and healthier person.
Be A Superhero Today!!
The first thing you need to understand about me is that I believe ALL parents are superheroes...some just have a little too much flabby goo covering their Superhero Body. To learn more about The Fit Dad's story, Click here