Beach Bikini Boot Camp with Bob : Day 24

Woo Woo!! TGIF and time for day 24 of our beach bikini boot camp! Keep up the amazing work and get ready for an awesome summer!

Courtesy Tam Tam

 We have two amazing circuits for you today, so let's get started--pronto!

For the first circuit, do the following exercises:

1. 12 reps. good mornings 
2. 12 reps. ab ball roll outs
3. 12 reps. db. chest press (on physio ball)
4. 12 reps. db. row (on physio ball)

Do three rounds of the above exercises, aka Circuit #1. Rest 30 seconds or less at the end of each round, and then start on Circuit #2:

1. 12 reps. reverse lunge to knee raise
2. 12 reps. high pulls
3. 12 reps. oblique mountain climbers
4. 12 reps. moving plank
5. 12 reps. side to side hip swings

Take a 60 second break at the end of each round. Complete four rounds before doing a 5-10 minute cool down. 

Today's nutrition tip comes from Dr. Mark Hyman, author of UltraMetabolism: 
Avoid late-night snacks. "Finish eating three hours before bedtime. Your metabolism slows down when you sleep so you shift from fat burning to fat storage."

Today's motivational quote is from Jodie Foster:

"Normal is not something to aspire to, it's something to get away from."

Thank you Ashley Castle, Kathleen Monteleone, Laura Fisher, and Nealey Wallis for demonstrating today's exercises. 

Beach Bikini Boot Camp with Bob : Day 23

Welcome to day 23 of our Beach Bikini Boot Camp! We've got another great workout lined up for you today, so grab your workout gear and let's rock and roll!

Beach Run / Courtesy Bikini Boot camp

For the first circuit, do four rounds of the following exercises:

1. 8 reps. hamstring holds
2. 8 reps. Russian twists
3. 8 reps. step ups
4. 8 reps. barbell sit ups
5. 8 reps. lunge press

Rest 1-2 minutes between each round, or just long enough to grab some water and catch your breath. After finishing the first circuit, do the following exercises for the second circuit:

1. 8 reps. unilateral bridge
2. 8 reps. medicine ball push ups
3. 8 reps. single arm throw and pullback
4. 8 reps. kettle bell snatch
5. 8 reps. box jumps

Russian twist / Courtesy Shape

Take a 90 second to two minute break after each round. Complete four rounds and finish off the workout with a 5-10 minute cool down. Do some light jogging, walking, or bike for the cool down. Great work everyone!

See you tomorrow for Day 24 of our beach bikini boot camp! Have an amazing day!

Thank you Nealey Wallis, Laura Fisher, Ashley Castle for demonstrating today's exercises.

Today's nutrition tip comes from Sian Lewis of Women's Fitness:

Eat fat. The medium-chain fatty acids in coconut oil stimulate your metabolism by up to five per cent, according to research published in the American Journal of Clinical Nutrition. Medium-chain fatty acids are converted to energy easier than long-chain fatty acids, which occur in 98 per cent of animal and plant fats, and so are less likely to be deposited in fat cells. Coconut oil is high in calories, so use it sparingly. Try replacing your regular cooking oil with coconut oil for healthy stir-fries or snack on fresh coconut to get the same benefits.

Today's motivational quote comes from Socrates:

"No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."

Beach Bikini Boot Camp with Bob : Day 22

Happy Wednesday and welcome to day 22 of our beach bikini boot camp! Memorial Day weekend and trips to the beach will be here before you know it, so let's keep up the great work!

Nick Husin / Courtesy Zimbio

Let's kick off today with an amazing and intense workout! Let's rock and roll with the first circuit:

1. 20 reps. shoulder stretch
2. 20 reps. inchworms
3. 20 reps. pushups
4. 20 reps. lateral lunges
5. 20 reps. pull-ups

Do three rounds of these exercises with a 60 second break at the end of each round. Nice work so far! Let's keep it up with the next circuit:

1. 20 reps. hook lunge
2. 20 reps. ViPR situp
3. 20 reps. hip swings
4. 20 reps. turkish getups

Take up to 90 seconds at the end of each round. Complete three rounds before finishing with a 5-10 cooldown walk or jog. That was awesome! Great job! See you tomorrow for day 23 of our beach bikini boot camp!

Today's nutrition tip comes from Calories per Hour:

Cut Down on Sugar. Be careful about sugar in coffee and other beverages. It can add up quickly, and these drinks aren't filling.

You should also watch out for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. Additionally, be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.

Sugar causes a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Another concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

Today's motivational quote come from Hall of Fame golfer Ken Venturi:

"I don't believe you have to be better than everyone else. I believe you have to be better than you ever thought you could be."

Comments? Questions?

Beach Bikini Boot Camp with Bob : Day 21

Welcome to day 21 of our beach bikini boot camp! There are only six more days left until Memorial Day, the unofficial start of summer and bikini season! Keep up the amazing work and get ready to look hot this summer!

Courtesy Ecouterre

I want to give a special thanks again to Nealey Wallis for sharing her awesome kettle bell workout with us for yesterday's beach bikini boot camp workout!

Now it's time to jump into today's workout with the following circuits. For the first circuit, do the following exercises:

1. 15 reps. (each side) crab stretch
2. 15 reps. (each side) scorpion
3. 15 reps. (each side) kick through
4. 8 reps. (each side) push up into side plank

Do three consecutive rounds of these exercises with no break between each round. After you have completed this circuit, let's move on to the next circuit:

1. 15 reps. barbell dead lifts
2. 15 reps. barbell power cleans
3. 15 reps. V-ups
4. 10 reps. push press

Do three rounds of these exercises, resting 90 seconds at the end of each round. Awesome job everyone! Have a great day and see you tomorrow for another awesome beach bikini boot camp workout!

Today's nutrition tip comes from Kathryn Dorrell, Wendy Graves and Daniela Payne of Canadian Living:

Become a teetotaller. Alcohol has empty calories and will do nothing for you except help you pack on the pounds – and leave you with a nasty hangover. But if you do decide to have some alcohol during your girls' getaway or weekly bridge night, choose a sugar-free mixed drink or a dry wine (dry wines have less sugar), says Lori Kennedy, a registered holistic nutritionist in Toronto.

Today's motivational quote comes from Tiger Woods, the worlds #1 ranked golfer:

“No matter how good you get you can always get better and that’s the exciting part.”

Bikini Beach Boot Camp with Bob : Day 20 ("Kick Ass Kettlebells with Nealey)

Happy Monday and welcome to day 20 of our beach bikini boot camp!

We're going to start the week off right, with an awesome workout with NYU diver Nealey Wallis! It's going to be fun and intense, so eat your Wheaties and bring your A game for this "Kick Ass Kettle bell" workout!


Kettle bells are great tools to use to improve your fitness. There is a tremendous metabolic demand that will improve your cardiovascular health and your physique. They are a very effective way to train, and make further progress on this fantastic journey!

Now that you are sufficiently convinced of the benefits of kettle bells, let's rock and roll with this amazing workout. Do the following exercises:

1. 10 reps. kettle bell front squats
2. 10 reps. kettle bell bent over rows (kettle bell)
3. 10 reps. kettle bell dead lifts
4. 10 reps. kettle bell figure 8s
5. 10 reps. kettle bell push up
6. 10 reps. kettle bell high pulls
7. 10 reps. kettle bell power plank with rows
8. 10 reps. kettle bell bilateral hip swings (do one arm hips swings for a greater challenge)
9. 10 reps. side to side kettle bell swings
10. 10 reps. kettle bell power cleans
11. 10 reps. kettle bell snatches

This circuit is pretty intense, so only do two to three rounds of it. After you have completed the workout, do a 5-10 minute cool down with a brisk walk or slight jog.

Congratulations on a great workout! See you tomorrow for another awesome workout as we help get you smoking hot and healthy for this summer!

Today's nutrition tip comes from Healthy You Naturally: 

At every meal time, stop eating when you are about 80% complete.  It takes the brain about 20 minutes to register food is on the way and this is a great way to control the serving size and still eat well.

Today's motivational quote comes from the legendary runner Steve Prefontaine:

“To give any less than your best is to sacrifice a gift."

 

Beach Bikini Boot Camp with Bob : Day 19

Welcome to Sunday and Day 19 of our beach bikini boot camp! Only eight more days until Memorial Day!

However, today, we are going to take it a little easy today and do some light yoga or jog three miles. Tomorrow, we start our big seven day push with an awesome kettle bell workout from NYU diver Nealey Wallis. The workout will be as intense and fun as Nealey's ViPR workout, so get psyched!

Courtesy Pic Trip

Today's nutrition tip comes from Elizabeth Ward, RD, author of My Plate for Moms, How to Feed Yourself & Your Family Better:

Eat right post-workout. People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult.

High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories you’re burning during everyday activities and exercise, check out this chart from the CDC. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.  

Today's motivational quote is: 

"it's not about how bad you want it, it's about how hard you are willing to work for it"
     -anonymous

Beach Bikini Boot Camp with Bob : Day 18

Chai (חַי‎) and welcome to day 18 of our Beach Bikini Boot Camp! Stick with us and we'll make you a star this summer!

Courtesy Gold's Gym

For the first circuit of today's workout, do two rounds of the following exercises:

1. 12 reps. Superman
2. 12 reps. quadruped
3. 12 reps. cradle walk
4. 12 reps. inchworms
5. 12 reps. prisoner squats

This circuit is to be done as quickly as possible, before moving on the next, more challenging circuit. Do the following exercises:

1. 8 reps. Kobe pushups
2. 8 reps. squat press
3. 8 reps. rows
4. 8 reps. reverse lunge to knee raise

Complete four rounds of the above exercises, resting for up to 90 seconds at the end of each round. Then move on to the following exercises:

1. 10 reps. Russian twists
2. 10 reps. box jumps
3. 10 reps. kettlebell snatches

Complete four rounds, pausing up to 90 seconds after each round as necessary. Afterwards, do a 5-10 minute cool down (slow job or walk).

Great work everyone! See you tomorrow!

Today's nutrition tip comes from Kimberly A. Daly from Shape Magazine:

Courtesy Shape 

Don't Drink Your Calories. The average American gets 22 percent of her daily calories (roughly 350) from drinks. The trouble: "Liquids travel too quickly through your stomach for your brain to notice the calorie consumption," says Susan Kleiner, Ph.D., R.D., owner of High Performance Nutrition in Mercer Island, Washington.

A study in the American Journal of Clinical Nutrition found that people who cut sugary drinks out of their diet lost one pound more after six months than those who slashed the same amount of calories from food.

And sodas aren't the only drinks to be wary of, says Bob Harper, a trainer on NBC's The Biggest Loser. "You could burn 200 calories exercising for 30 minutes and then put them right back into your body by sipping a sports drink or a sugar-filled latte."


Today's motivational quote comes from legendary bodybuilder Arnold Schwarzenegger: 

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."

Beach Bikini Boot Camp with Bob : Day 17

It's finally Friday and time for day 17 of our Beach Bikini Boot Camp!

Let's get warmed up, by doing two rounds of the following exercises:

1. 10 reps. V-ups
2. 10 reps. push ups
3. 10 reps. squats (body weight)

Today's workout, while intense, is only going to consist of one exercise--the kettle bell swing. Marianne Kane says that the "... Swing is a great exercise for conditioning and strengthening the posterior chain (back, glutes and hamstrings)."

kettle bell swings / Courtesy Cross Fit

"Swings are also a fantastic body fat burner. More studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels, rather than long slow endurance type training." 

So without further ado, let's rock and roll with our 600, yes 600, kettle bell swings for today's workout. Do them as quickly as you can, without compromising your form. The effort required to complete the 600 reps will burn loads of calories and give you a sense of accomplishment for a job well done.

Keep up the great work on the road to awesome! Have a great day and a better tomorrow. See you then!

Today's nutrition tip comes from American Dietetic Association spokesperson Malena Perdomo, RD.: 

Spice it up. Add spices or chiles to your food for a flavor boost that can help you feel satisfied.


"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

The motivational quote of the day is:


“The greatest oak was once a little nut who held its ground” – Unknown

Comments? Questions?