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Archive for Boot Camp – Page 4

Tuesday’s Shoulder/Core Boot Camp Workout

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

Tuesday, June 16th, 2009

The ladies had an awesome boot camp workout today.

If you’re reading this ladies, you did an awesome job! You worked hard, sweated profusely, cussed me out and had a great time. What more can you ask for?

All the ladies were more than good today...they were great!

Today’s boot camp workout focused mainly on the upper body, with the core, shoulders and chest getting most of the attention.

Actually the theme to today’s workout was “You Don’t Really Need To Use Your Shoulders Today, Do You?”

I started theming the boot camp workouts a few weeks ago, but never told anyone or had any way to share it with the ladies when they came in other tham my screaming it from the mountain tops when they walked in the door.

So, now there’s a nice little chalkboard thing-a-majig on the front window that lets you know what you’re getting yourself into each day.

Nobody has turned around and walked out upon seeing the theme of the day, but I’m sure it’s coming…

Anyway, back to today’s boot camp.

We split the workout up into 2 phases, each phase having 4 stations with 2 exercises per station.

Here was the rundown on the first phase.

#1 – Push-ups/Bodyweight Squats

#2 – DB Rear Flies/Squat Hold – Got a lot of laughs on this one because of what it looked like. I’ll let you use your imagination.

#3 – DB Curl-Press/Double Mountain Climber – No one liked this one, but it was a great way to hit the abs and get you breathing hard.

#4 – Tube Row/Tube Hatchet – Partnered up with the tubes to give it a little more tension/shoulder stability/core work

Phase 2 looked like this:

#1 – Push-up/Medicine Ball Slams

#2 – Spiderman Climb/Double Crunch

#3 – Rollout/Plank Extension – This is one of my favorite combos to really hit the abs and make you groan and cuss me out!

#4 – Tube Lunge/Tube Hatchet – Partnered up again to hit the core/stability a little harder

That was it. The workout went a little long in both classes and for the most part I think the ladies loved it. I love this new format and I’m having a lot of fun coming up with new themes and new ways to torture work all the ladies in these awesome boot camp workouts!

Have a great day and I’ll talk to you soon!

Ed Scow

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Categories : Boot Camp, Boot Camp Workouts

Tags : Boot Camp, Boot Camp Workouts, exercises, themed workouts, workout

Bad Salad…Bad

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

Wednesday, June 10th, 2009

Last Saturday night Andrea and I left The Munchkin at home with my niece so we could head out for some good times.

By good times I mean eating dinner, having ice cream, shopping for underwear, then being so bored we just go home and watch a movie.

Yes, we are quite boring and yes we should have gone golfing instead.

I made up my mind earlier in the day to have a salad for dinner and that’s exactly what I did.

Salads at restaurants are never as healthy or waist-line friendly as they seem, but the one I decided on seemed OK from the description.

To put it bluntly, it was just plain gross.

I had a bad salad...but not quite this bad

Loaded with dressing, the chicken was mostly the “throw backs” and I have no idea if the greens were good because the dressing weighed everything down and gave me “Bitter Beer Face” with every bite.

So how do you know if the salad you’re getting at a restaurant is going to be okay?

First, do what I overlooked and always ask for the dressing on the side.

Now that I got that formality out of the way, let’s move on to the real tips.

Look at the type of meat listed.

I would steer clear of the words “chunks of …” because that can mean they used the “throw back” chunks that get discarded from other entrees. They’re usually all gristle and fat, but disguised to seem healthy.

Look for the words “strips” or “whole” in terms of chicken, steak or fish.

If it’s a big chunk, they can’t hide anything because it’s staring you in the face.

Always make sure the salad includes other greens, fruits and/or veggies. Things like tomato, cucumber, green beans, broccoli, peas, apples, etc. If there are a lot of things like croutons, garlic bread, or other processed foods in it, don’t get it.

Avoid any variation of the word “creamy.”

Creamy means you might as well slap the thing to your sides because that’s where it’s going.

Creamy means fat plain and simple.

And this one shouldn’t have to be said, but I know it does…

…don’t get a salad with chunks of fried chicken in it. Just because it’s chicken and just because it’s a salad doesn’t negate the fact that you’re eating something deep-fried.

If you do decide to poo-poo anything I just told you, at least remember this. Get a half-order. Some salads at restaurants can be over 1000 calories – I’m not kidding, I’ve seen the numbers.

Have a great day!

Do you have any other salad survival tips? Don’t keep them to yourself. Share them with everyone by leaving a comment.

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Categories : Local Flair, Nutrition

Tags : Boot Camp, diet, Nutrition, weight loss

Lincoln Boot Camp Trainer Demonstrates A Posture Exercise

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

Monday, June 8th, 2009

fitdadTV I decided to kick this new boot camp blog off with a little video I made last week.

It’s not a workout video, nor am I showing you how to do any of the exercises we do in boot camp.

This video shows you an exercise that really helps your posture and helps “straighten out” your shoulders and loosen up your chest, upper back/neck.

Most of us spend way too much time sitting behind a desk or driving and that kills our shoulders. It gives us rounded shoulders, leads to muscle imbalances, makes our chest tight, upper back weak and will make you look like the Hunchback From Notre Dame if you don’t nip it in the bud.

This exercise is ridiculously simple and can be done anywhere you find a wall.

If you have problems with your upper back, neck, or sit too much do this exercise 1-3 times per day for 30-45 seconds each time.

Have a great day!

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Categories : Boot Camp, Videos

Tags : Boot Camp, exercises, posture, Videos

Today’s Boot Camp Workout and Some Exciting News

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

Monday, June 8th, 2009

Unfortunately, I won't be wearing spandex and shimmery shirts anytime soon

We had a great boot camp workout today. I’m really loving this new style of class I’ve come up with and so far everyone else is too…although they seem to hate it just as much as they like it!

Not only does it provide something fresh and new for everybody, but it allows me to give more personalized attention where it’s needed and help tweak form and tempo. I do a lot more running around and it’s a ton of fun for me.

My next project now that I’m done designing this blog, re-designing my Fit Dad Says blog, and filming all those damn workouts, is to transform my boot camp system into some sort of take-home program.

I understand that ladies can’t keep coming to boot camp forever either because they don’t have the time, can’t afford it, or just get sick of me (which I’m sure never happens ) and I want to be able to give them a similar system to do from home that keeps all the same principles and workout ideals I keep in the actual boot camp class.

It will most likely be a big binder with lots of workout options, nutrition goodies, assignments similar to the ones you already receive and maybe even some DVD’s of the workouts done in a “follow-along style” (that I’m not looking forward to filming).

I’m actually trying to come up with some sort of “modular workout design” system for all my boot camps so I can write a bunch at once, then plug and play to mix things up.

Did you like the phrase “modular workout design”? I’m working on something catchy and that’s the first thing that came to mind for this post, but it’s not “the” phrase I’ll be using.

Be sure to keep an eye out for that, and until that’s completed there’s always my Fat Loss To Go program. 10-minute workouts loaded with add-on workouts that hit the trouble spots (legs, butt, arms and abs), nutrition information, plus every workout is on video so you can see how everything should be done. Check that out at www.FatLossToGo.com

Good times they are ahead for all of my loyal boot campers!

What was my point with this post? Oh yeah…today’s workout!

Today’s boot camp workout was split into 2 phases, each phase had 4 stations and each station had 2 exercises and everything was done for time.

It was a good mix of upper body, lower body and metabolic exercises, although it was mostly upper body and the exercises were paired in such a way that really amped up the intensity – no matter the skill or fitness level of who was doing it.

Lots of push-ups, did some hopping, stability ball rollouts, mountain climbers, used resistance tubing, all sorts of goodies.

One of the stations paired push-ups with DB chest press. It might sound like an odd pairing given that they both are meant to work the chest, but the weight of the chest press and the way they’re done made for that portion to be a “recovery time” for your chest and shoulders and didn’t really work them that much.

Another station paired Stationary Lunges w/Shoulder Press and Butt Raises. So that really kicked in the legs/butt, but the shoulders got a huge workout as well and of course, the ever popular lower abs.

Good times…good times.

I hope you have a great day and don’t forget that if you have any questions don’t hesitate to give me a call or shoot me an email.

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Categories : Boot Camp

Tags : Boot Camp, exercises, projects, workout

Lincoln Boot Camp Intro Video

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

Wednesday, May 27th, 2009

I thought I’d start this new blog by showing you the video I made to show all the ladies of Lincoln a quick “What are your boot camps about and who the hell are you?” video.

Nothing special…just some benefits and a few of the finer points of training at Lincoln’s top boot camp.

By the way, one thing I hate about YouTube is they don’t give you many options when it comes to the “slide” they use for the picture you see before you hit the Play button. Goober-boy…yes, that’s me.

Have a great day!

Ed Scow

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Categories : Boot Camp, Videos

Tags : benefits of boot camp, Boot Camp, Videos

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