Posts Tagged ‘weight loss’

The New Year is fast approaching and you know what that means…

…New Year’s Resolutions, and you know what that means…

…everybody telling themsevles they’re going to “lose weight” this year and that’s an awesome thing.  If you need to lose weight, then NOW is the time to get up off your butt and do something.

The troubling thing is that most ladies won’t stick with their resolutions past a few months, if they even make it that long and I know it’s because their goals and resolutions have a huge problem.

Check this video out to see what I’m talking about and to see what your goals and resolutions should really look and sound like.

http://www.vimeo.com/8459773

So what do you think?

Does that make sense?

I can tell you this – if you set goals the way I tell you, it makes it much easier to actually achieve them.

Leave a comment below and let me know what your resolutions are for this year.

I hope you have an awesome and safe New Year!

And remember…

…Be A Superhero Today!

Talk to you soon,

The Fit Dad

P.S. – One of my resolutions for 2010 is to give you more content on this blog so look out for a lot more videos, articles, nutrition tips, free workouts and special announcements.  2010 is going to rock and I want you to come along for the ride!

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.

http://www.vimeo.com/6866963

Have an awesome day!

Ed

“Ed, when should I eat?  Before or after boot camp?”

“Ed, I don’t eat breakfast…is that okay?”

“Ed, I just roll out of bed in the morning and come to workout.  Should I eat something before boot camp?”

This is just a sampling of the questions I receive about eating in regards to boot camp or working out in general.

Just like everything in the fitness world, there seems to be a never-ending supply of goobers out there who will confuse the heck out of you when it comes to meal timing.

I take a pretty simplistic view when it comes to meal timing and eating and exercising.

Check the video out to see the easiest and correct way to eat when you’re working out – no matter if your goal is to lose weight, maintain your current weight, or even gain some weight.

http://www.vimeo.com/6564478

What do you think?  Does that make sense?

Leave a comment below to let me know.

Talk to you soon!

Ed

Hey everybody,

Just thought I’d give you an update on what we’ve been up to in boot camp lately.

Here’s a rundown on today’s workout.

The theme was “Core Killer” and “The Arminator” – too clever, right.

As the names implies the workout was broken into exercises that worked the core/abs and exercises that primarily worked the arms.

Here’s what the boot camp workout looked like:

Phase 1 – Did it 2 times

Station 1 – Cross Body Mountain Climbers and Triceps Kickbacks

Station 2 – Side Plank Extension and Stability Ball Rollout

Station 3 – Reverse Crunch and Butt Raise – Doing these 2 exercises back-to-back like this really made the abs burn.  I did this little combo yesterday and my abs are still sore.

Station 4 – Medicine Ball Slams and Planks

Phase 2 – Did it 2 times

Station 1 – Resistance Tube Row and Resistance Tube Triceps Kickbacks

Station 2 – Squat w/Shoulder Press and Superman

Station 3 – Bent Over Row w/Triceps Kicback and Stationary Lunge w/Shoulder Press

Station 4 – Overhead Triceps Extension and Russian Twist

After that last phase, the ladies’ arms were feeling it and I know they’re going to be cussing me out later today and into tomorrow!  I love it!

We didnt’ do any push-ups and laid off the legs today, but that more than likely means we’re going to be hitting those areas in tomorrow’s workout.

Now that we’ve got the “Station” thing all worked out and everybody’s used to it, I’m going to start throwing some curveballs into them.  There have been some exercises I’ve been leaving out because I didn’t know how they would fit in this new format, but I think I’ve got it figured out now and I’ll probably be giving them a go next week.

What do you think?  Wanna join Lincoln’s top boot camp and get the workout of your life?

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

Ed

P.S. – Don’t forget that I have added a Friday class at 5:45 which means there’s now a M/W/F option rather than just the M/W and T/Th options.  If you’re interested in jumping into the best boot camp workout in Lincoln, give me a call at 304-7858.