Wednesday, December 11, 2013

The 5 Dietary Habits of Highly Fit People
By Bob Wells, CES, PES

In our never ending quest for pulchritude, we resort to all manner of “torture” to achieve this highly desirable trait.

Many opt for physical torture, such as signing up to do personal training with me. Some opt for dietary asceticism, and what seems like a lifetime of counting calories and points. Others opt for some combination of these two choices.

Still, our collective girth grows, leading us to question how we are ever going to achieve our goal to look better naked.

In addition to training right and sleeping right, we have to eat right to look and feel as fabulous as we should. Too often eating right means following one particular diet, which, news flash, doesn't work for everyone.

So, instead of thinking about trying to follow some restrictive diet, start asking yourself these questions and immediately begin implementing the following 5 Habits from Precision Nutrition in order to look and feel your best:
  1. Are you eating slowly? Sit down, relax, and take your time-about 20 minutes for a meal. Stop eating when you are about 80% full. This will help prevent the overeating that accompanies scarfing down a meal and eating until you have to push yourself away from the table. 
  2. Where is the protein dense food? Aim to get at least 1 palm sized portion of protein dense food. Men should aim for 2 palm sized portions. Protein is essential for muscle repair, speeds metabolic rate, and provides more satiety--lessening the chances of over consumption.
  3. Where are the veggies? Eat a large portion of vegetables, prepared any way you like. A typical serving is about the size of a fist. Aim for a few portions at each meal. 
  4. Where are the carbs? If you haven't just finished a workout, eat less bread, pasta, rice, and other starchy carbs. You can add an extra serving of vegetables if you please. If you have just worked out, a mix of carbs is fine.
  5. Where are your fats coming from? Each day, you need to consume fats from various foods. Prioritize whole foods like eggs, meats, fish, olives, seeds, and nuts. These can be spread throughout the day.
Follow these simple dietary guidelines, and your path to pulchritude will be a piece of cake. For more information, check out "Sculpting the Perfect Body : One Bite at a Time".

Comments? Questions?




Friday, October 4, 2013

Building a Proper Foundation 
   by Bob Wells, CPT, PES

Whether we are building a single family home or the new World Trade Center, it is vital to build a proper foundation. If we don't, we will encounter future problems, regardless of what the outside may look like. The same concept applies to our bodies.

If you go to any gym or fitness club, you will see guys doing 10 different exercises for their chest, and women doing just as many exercises for their abdominals. Lost in the quest for the perfect body is an understanding of how the body works AND breaks down.

According to the National Academy of Sports Medicine (NASM), impairment in one system of the body leads to compensations and adaptations in other systems. For example, weakness in your ankle, leads to movement compensations in your knee, which alters hip movements, which can cause pain in your lower back. So, that back pain you're feeling might be the result of your ankles not doing their fair share of the work. But can we blame them? We haven't trained them properly for the physical demands that we place upon them.

Let's reverse this trend and build up the strength and flexibility of our ankles. I like to use the Airex pad to do ankle work on. Start by simply balancing on one leg on the Airex pad. Once you have mastered this skill, you can work on the exercise seen below in the video, an unstable unilateral dead lift.





By adding exercises like this to your routine, you decrease your risk of injury as well as improve your body's ability to function correctly.

Comments? Questions? 

Tuesday, September 17, 2013

2013 KOMEN NYC RACE FOR THE CURE : GET INVOLVED!

Dear Friends:

I hope that you are having a great day, and that your fall is off to a great start.

I'm also writing now to ask for a small favor. Not for me, but for the millions of women diagnosed with breast cancer. Recent medical research shows that one in eight women will be diagnosed with breast cancer in her lifetime.

Someone you know has been diagnosed or will be– perhaps a relative, coworker, neighbor or friend – someone in your life’s circle will hear the words, “You have breast cancer.”

A diagnosis of breast cancer affects more than just the patient. When someone we love is diagnosed, we all are affected.  Families work twice as hard to keep homes running smoothly while their loved one goes through treatment. Businesses struggle, not only to support their coworker, but also to fill the gaps in productivity.

Breast cancer doesn’t care – so we have to care!

A big part of our humanity is to care about the state of our world, and to take steps to make it a better place. We are charged with the task of doing tikkun olam, or repairing the world. I am proud to share in our responsibility to heal, repair and transform the world.

On Sunday, September 8, 2013, I joined thousands of others playing a part in the annual Komen Greater NYC Race for the Cure. Even though the race is over, it is not too late to help. Please make a donation on behalf of my team.

You will be supporting local breast cancer screening, treatment, education and outreach along with national peer-reviewed research programs that will lead us to the cure.

My goal is to raise $10,000 this year to fight this dreaded disease. Please help me reach that goal with your financial support. No donation is too great or too small, so whether you donate $5, $50, or $500, each gift from you, your family, and friends is greatly appreciated and helps in the fight to eradicate breast cancer.

There are two convenient options to help you contribute:

  1. Online donations are simple and can be made through Komen Greater NYC’s secure website.  Please go to my fundraising page and make a tax-deductible donation online at http://www.komennyc.org/goto/bobwellsfitness -- click on “Donate.”
  2. You can also mail a check or money order to: 
                  Komen Greater NYC Race for the Cure
                  P.O. Box 9223, GPO
                  New York, NY 10087-9223

Please make your check payable to: Komen Greater NYC/Race and add my name in the memo so that I will be credited for your donation.

Thank you in advance for your support.

Sincerely,

Bob Wells
bob@bobwellsfitness.com
http://www.bobwellsfitness.com
http://www.facebook.com/bobwellsfitness
http://www.youtube.com/bobwellsfitness
http://www.instagram.com/bobwellsfitness

"My mission is to create and provide an individualized, comprehensive, fun, safe, and challenging personal training experience that will help you reach your fitness goals and that meets the standards of excellence set by Duke University, Equinox, NASM, and USA Track and Field."






Tuesday, July 23, 2013

TRX your way to a great summer!

As the rising temperatures can attest, summer is here! While summer means fun and exciting trips to the beach and other fascinating places, it also brings the challenge of trying to get or stay in great shape. It's often hard to get to a gym while you are on the road, or too hot to hit the pavement for a run. 
In comes TRX Suspension Training to the rescue. It was originally designed to help Navy SEAL teams stay in great shape with limited space and limited access to equipment. Regardless of your level of fitness, suspension training can help you get to the next level!

Each suspension training exercise simultaneously improves flexibility, balance, and core stability while building true functional strength. These exercises also enhance the efficiency and ease of running, meaning you become stronger, and use less energy as you run. Whether you run or not, this translates into a fitter, stronger, and hotter you!

Try the following full body workout by Equinox personal trainer Karolina Pawlak, and make this a summer to remember!

Karolina Pawlak in action on TRX
Each exercise should be done for 45 seconds if you have an interval timer, or repetitions, starting with 10-15 reps. Try to move as quickly as possible to the next one.                      
  1. TRX squat (for a greater challenge, try a squat on one leg)
  2. TRX row
  3. TRX standing rollout
  4. TRX chest press
  5. TRX mountain climbers
  6. TRX hip abduction
  7. TRX atomic pushups
  8. TRX oblique rotation                  
For further information on TRX suspension training, you can reach me at bob@bobwellsfitness.com for a complimentary training session or check out more TRX videos by Karolina Pawlak on our Bob Wells Fitness youtube channel.

Enjoy the workout and your summer! 

Thursday, June 27, 2013

How to Run Your Fastest 5K : Day 30

Welcome to Day 30 of How to Run Your Fastest 5K! 

Today's Workouts:
Beginners: Jog two miles. 
Intermediates: hill repeats x 4. Find a hill that takes about 60-90s to run up. Run up as fast as you can. Walk down, then repeat until the four reps are completed.
Advanced: speed intervals 4x 200 meters. Run 200 meters (about 1/8 of a mile) as fast as you can. Jog for 400 meters. Repeat until the four reps are completed.

Courtesy Shape Magazine


Wednesday, June 26, 2013

How to Run Your Fastest 5K : Day 29

Welcome to Day 29 of how to run your fastest 5K! We are just about through our 30 day plan to help you run faster, from 5K to marathon. Keep up the good work and watch your PR fall!

Today's Workouts:
Beginners: Run 2 miles as quickly as you can.
Intermediates: Run 4 miles as fast as you can.
Advanced: Run 6 miles as fast as you can.

Courtesy New York Times

Tuesday, June 25, 2013

How to Run Your Fastest 5K : Day 28

Today's Workouts:
Beginners: DAY OFF. 
Intermediates: New Intervals 4x400. Run 400 meters (about 1/4 of a mile) as fast as you can. Jog for 2 minutes. Repeat until you have completed the 4 reps.
Advanced:2x1200 meters; 2x800 meters. Run 1200 meters (nearly 3/4 of a mile as quickly as you can), walk 600 meters, then repeat. Run 800 meters as fast as you can. Walk for 400 meters, then repeat. 

Courtesy Primal Britain

Monday, June 24, 2013

How to Run Your Fastest 5K : Day 27

Today's Workouts:
Beginners: Run 2.5 miles as fast as you can. 
Intermediates: DAY OFF.
Advanced: DAY OFF.

Courtesy Robert Maxwell

Sunday, June 23, 2013

How to Run Your Fastest 5K : Day 26

Welcome to day 26 of our 5K training! We are just one week away from the VCTC Cancer Challenge, so let's keep up the great work!

Today's Workouts: 
Beginners: DAY OFF.
Intermediates: Run 5 miles as fast as you can.
Advanced: Run 8 miles as quickly as you can. 

Courtesy Active
Comments? Questions?

Saturday, June 22, 2013

How to Run Your Fastest 5K : Day 25

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Run 4 miles as fast as you can.
Advanced: Run 6 miles as quickly as you can.

Courtesy Seattle Times



Friday, June 21, 2013

How to Run Your Fastest 5K : Day 24

Today's Workouts:
Beginners: Run 2.5 miles as fast as you can.
Intermediates: DAY OFF.
Advanced: DAY OFF

Courtesy Equinox

Thursday, June 20, 2013

How to Run Your Fastest 5K : Day 23

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Run 3 miles as fast as you can. 
Advanced: Run 5 miles as quickly as you can. 

Courtesy Sangudo 

Wednesday, June 19, 2013

How to Run Your Fastest 5K : Day 22

There are less than two weeks remaining before the annual Van Cortland Track Club Cancer Challenge! Keep up the great work and join us for an amazing race for a great cause!!

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Hill repeats x 8. Find a hill that takes 45-60 seconds to run up. Run up as fast as you can. Walk down. Repeat until you have completed the 8 reps. 
Advanced: Sprint Intervals (4x800 meter runs; 4x400 meter runs) Beginning with the 800s (about 1/2 a mile), run as fast as you can, then jog for 2 minutes. Repeat until you have completed the 4 800s. Complete the 400 meter runs in a similar fashion. However, jog for 60 seconds instead of 2 minutes.


Carl Lewis / Courtesy Eric Cressey

Tuesday, June 18, 2013

How to Run Your Fastest 5K : Day 21

Today's Workouts:
Beginners: Run 3 miles as fast as you can.
Intermediates: Run 5 miles as quickly as you can.
Advanced: Run 7 miles.

Courtesy MSN



Monday, June 17, 2013

How to Run Your Fastest 5K : Day 20

Today's Workouts: 
Beginners: Run 3 miles as fast as you can. By now, you should be noticing a significant improvement in your times as a result of your increasing fitness level.
Intermediates: DAY OFF.
Advanced: DAY OFF.

Courtesy : Brazos

Sunday, June 16, 2013

How to Run Your Fastest 5K : Day 19

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Run 5 miles as quickly as you can. (You should be in the 30-40 minute range.)
Advanced: Run 8 miles as fast as you can. (Aim for 40-55 minute range.)

Courtesy MSN


Saturday, June 15, 2013

How to Run Your Fastest 5K : Day 18

Today's Workouts: 
Beginners: DAY OFF.
Intermediates: Run 5 miles as fast as you can.
Advanced: Run 7 miles as quickly as you can.

Courtesy Women's Health

Friday, June 14, 2013

How to Run Your Fastest 5K : Day 17

Today's Workouts
Beginners: Run 2 miles as fast as you can. 
Intermediates: DAY OFF.
Advanced: DAY OFF.

Courtesy Perfect Endurance

Thursday, June 13, 2013

How to Run Your Fastest 5K : Day 16

Today's Workouts
Beginners: DAY OFF.
Intermediates: Speed intervals--3x800 meters; 3x400 meters. Run 800 meters (nearly 1/2 mile) as fast as you can. Walk for 90 seconds and then repeat two more times. Next, run 400 meters as fast as you can. Walk for 60 and then repeat two more times. 
Advanced: Hill repeats x 10. Find a hill that takes about 60 seconds to run up quickly. Run up as quickly as possible, and then jog down. Repeat for 9 more times. 

Courtesy Shape Magazine

Wednesday, June 12, 2013

How to Run Your Fastest 5K : Day 15

Today's Workouts:
Beginners: Run 3 miles as fast as you can. Your time should be pretty close to your 5K race goal.
Intermediates: Run 5 miles as quickly as you can.
Advanced: Run 7 miles as fast as you can. 

Courtesy Washingtonian 
Comments? Questions? 

Tuesday, June 11, 2013

Sculpting the Perfect Body : 8 Hours at a Time

Sculpting the Perfect Body : 8 Hours at a Time
by Bob Wells, PES

Summer is just around the corner--meaning trips to the beach, and bathing suits aplenty.

Naturally, we all want to look great in our bathing suits, like actor Channing Tatum and U.S. national soccer team member Sydney Leroux (pictured below). However, we often sabotage those efforts with our lifestyle choices, such as not getting enough sleep. Even if we eat right and are on an excellent training program,  such as "Buns and Guns", a lack of proper sleep can leave us more tired, grumpier, and fatter than we hoped.

Channing Tatum / Courtesy 15 Pictures

Sydney Leroux / Courtesy Sydney Leroux
According to a report by Harvard Medical School, several studies show a link between insufficient sleep and weight gain. One such study found that individuals who regularly sleep less than six hours each night are more likely to have excess body weight. Conversely, people who sleep an average of eight hours per night have the lowest relative body fat of the study group.

Try these three tips to get your nightly 8 hours--and amazing body:
  1. Keep a regular schedule. Go to bed at the same time each night. Try not to break this routine on the weekends or vacation when it is tempting to stay up later. If you do, you will throw off your sleeping patterns, which can lead to insomnia. 
  2. Create a good routine. Keep the noise down in your bedroom. For big city dwellers, this can be a real challenge. Try using earplugs or a noise machine. Also, keep the temperature in your bedroom relatively cool (about 65°F or 18°C according to Harvard Medical School). If the temperature is too warm or too cool, it can interfere with the quality of your sleep.
  3. Get regular exercise. Aim to get at least 30 minutes of exercise each day. The regular exercise will improve the quality of your sleep, by helping you sleep more deeply
For more tips on getting better sleep, check out "How to Sleep Better". For more information on nutrition and eating right, check out "Sculpting the Perfect Body : One Bite at a Time".

Comments? Questions? 

How to Run Your Fastest 5K : Day 14

Today's Workout:
Beginners: DAY OFF
Intermediates: 5x400 meter intervals. Run 400 meters (nearly 1/4 of a mile) as quickly as you can. Jog the amount of time it took you to run the 400 meters. For example, if you ran the 400 meters in 60 seconds, run the recovery jog in 60 seconds as well. Repeat in this manner until you have completed the 5 reps. 
Advanced: 3x1200 meters (nearly 3/4 of a mile); 3x800 meters (nearly 1/2 of a mile). Run 1200 meters as fast as you can. Jog 400 meters (nearly 1/4 of a mile). Repeat 3 times. After you have completed the 3x1200, run 800 meters as fast as you can. Jog for 400 meters. Repeat 3 times. 

Courtesy Fit Sugar

Monday, June 10, 2013

How to Run Your Fastest 5K : Day 13

Today's Workout:
Beginners: Run 2.5 miles.
Intermediates: DAY OFF.
Advanced: DAY OFF


Courtesy Spark People

Sunday, June 9, 2013

How to Run Your Fastest 5K : Day 12

Today's Workouts:
Beginning: DAY OFF
Intermediates: Run 4-6 miles.
Advanced: Run 7-9 miles. 

Courtesy SHAPE Magazine

Saturday, June 8, 2013

How to Run Your Fastest 5K : Day 11

Today's Workouts: 
Beginners: DAY OFF.
Intermediates: Run 4 miles as quickly as you can.
Advanced: Run 6 miles as fast as you can. 

Courtesy Getty

Friday, June 7, 2013

Thursday, June 6, 2013

How to Run Your Fastest 5K : Day 9

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Speed Intervals. Run 800 meters (nearly 1/2 mile) as quickly as you can. Walk for the amount of time that it took you to run the 800, and then repeat. After completing the 2x800 meters runs and recovery, run 400 meters (about 1/4 mile) as fast as you can. Recover in the same manner as the 800 meter run. 
Advanced: Hill repeats. Find a hill that take 60 - 120 seconds. Run up the hill as fast as you can, then walk back down. Repeat eight times.

Hill Running / Courtesy Tribe Sports




Wednesday, June 5, 2013

How to Run Your Fastest 5K : Day 8

Happy Hump Day and welcome to day 8 of "How to Run Your Fastest 5K!"

Whether you are looking to set a PR with us at the VCTC Cancer Challenge at the end of month, or run your fastest at any distance, we've got you covered with our running programs. Lace up those running shoes and let's roll with today's workout.

Let's go to work and have some fun!

Courtesy Falmouth Road Race
Today's Workout:
Beginners: Run 2.5 miles. 
Intermediates: Run 3-6 miles.
Advanced: 5-7 miles. 

Each group is to run the appropriate mileage as quickly as possible. Remember to record your times for each run. This will enable you to see your progress each week. Keep up the good work and see you tomorrow.

Comments? Questions? 

Tuesday, June 4, 2013

How to Run Your Fastest 5K : Day 7

Happy Tuesday! Great work yesterday everyone. Let's keep up the great work and get better everyday!

Courtesy Associated Press
Today's Workout:
Beginners: DAY OFF. Good job yesterday. Enjoy the rest day, and get ready to ramp up the mileage, starting tomorrow.
Intermediates: 4x400 meter intervals. Run 400 meters (about 1/4 of a mile) as fast as you can. Then walk for 400 meters. Complete 4 reps in this manner. 
Advanced: 2x1200 meter run (nearly 3/4 of a mile); 2 x 800 meter run (nearly 1/2 of a mile). Run the first 1200 meters as quickly as you can, and then jog for 1200 meters. Complete the 1200 meter runs and 800 meter runs in the same manner.

Comments? Questions?

Monday, June 3, 2013

How to Run Your Fastest 5K : Day 6

Welcome to another awesome Monday! We hope you all had a great weekend, and are looking forward to today's workout: Day 6 of training to run your fastest 5K!

Keep up the good work and set a new PR this summer!

Courtesy Women's Health 

Today's Workout:
Beginners: Run 2 miles. Your time will likely be slightly faster than your first time last week, and will continue to improve weekly. 
Intermediates: DAY OFF.
Advanced: DAY OFF.

Remember to be sure to start each workout session with a proper warm up. Whether you do light jogging or dynamic warmups, such animal flow exercises (e.g. from our beach bikini boot camp), it is important to warm the soft tissues of the body up to ensure proper movement patterns and prevent injury. 

Comments? Questions?

Sunday, June 2, 2013

How to Run Your Fastest 5K : Day 5

Happy Sunday everyone! I hope that you all are having a great weekend. Keep up the great work as we get stronger and faster and ready to rock and roll at the Cancer Challenge! Have a great workout and see you tomorrow!
Courtesy Uonsife

Today's Workout:
Beginners: Take today off. 
Intermediates: Run 5-7 miles. 
Advanced: Run 8-10 miles. 

Comments? Questions? 

Saturday, June 1, 2013

How to Run Your Fastest 5K : Day 4

Welcome to June and back to our 5K training program! The VCTC Cancer Challenge will be here before you know it. Get ready to PR and have loads of fun! Events like these are great and for a great cause!

Courtesy New York Road Runners

Today's Workout:
Beginners: Take today off. Good job yesterday with the two mile run. Remember to continue to push yourself each time out. The challenge will make you a better and stronger runner. 
Intermediates: Run 2-5 miles. Aim to complete more miles than you did on Wednesday. You will increase your stamina and longer runs, such as 1/2 and full marathons will become much easier. 
Advanced: Run 4-6 miles, aiming to go farther and run faster than Wednesday.

Good runs today! Keep up the good work! 

Comments? Questions? 

Friday, May 31, 2013

How to Run Your Fastest 5K : Day 3

Welcome to Day 3 of training to run your fastest 5K! Yesterday's hill repeats and speed interval were pretty intense I know. It's all part of getting you to PR at the end of the month during the Cancer Challenge. Keep up the good work.

Courtesy Women's Health

Today, the intermediate and advanced runners are off. All eyes are on the beginners, so let's rock and roll. Run two miles as quickly as you can. Earn that day off tomorrow. Have a great run!

Today's Workout:
Beginners: 2 mile run
Intermediates: OFF
Advanced: OFF

Thursday, May 30, 2013

How to Run Your Fastest 5K : Day 2

Welcome to day two of our running program leading up to the VCTC Cancer Challenge at the end of June! 

Get ready to set a new PR as we incorporate hill repeats, speed intervals, and new intervals! Get faster and leave the old you--as well as many others--in the dust!


Here are the workouts for today:

Beginners: Take today off.
Intermediates: 6 hill repeats. Find a hill that will take you 45 to 60 seconds to climb. Run up as quickly as you can. Jog down and repeat. Hill repeats are great because they build the power that you need to climb hills, and will make your overall running times faster. If you do not have a hill, you can use a treadmill at an incline as an alternative. 
Advanced: 4 speed intervals. Run an 800, about 1/2 mile at close to race pace. For example, if you are aiming to run 6:00 miles, run the 800 at around 3:00. Jog for 2-3 minutes then repeat. Do two 400 meter intervals in the same fashion. A goal of 6:00 mile would be 1:30 on the 400, with a 60-90 second jog between each one. Speed intervals improve your speed because your body gets used to running at higher speeds, allowing your speed to improve over longer distances. 

Wednesday, May 29, 2013

How to Run Your First (or Fastest) 5K

Now that Memorial Day has passed, we can turn our attention to the running season. It's time to your first or fastest 5K Whether you are trying to finish your inaugural 5K or break 20:00, we've got you covered with running programs for beginner, intermediate, and advanced runners.

From hill repeats to Peter Thompson's new intervals, you will learn new training methods as you get faster and stronger. Join us on this exciting journey as we prepare for our first race, the VCTC Cancer Challenge on June 30, 2013.

On your mark, get set, GO!!!

Courtesy ABC News

Today's workout:

Beginners: Run 2 miles.
Intermediates: Run 2-5 miles. 
Advanced: Run 4-6 miles 

Record your times each day! Although you will feel--and run slower--on some days, you will be able to see the overall progress that you make over the course of the program. Have fun and see you tomorrow!













Sunday, May 26, 2013

Beach Bikini Boot Camp with Bob : Day 26

Happy Sunday and welcome to our beach bikini boot camp, day 26! Let's finish up the boot camp with a bang! Let's go to work and have some fun!


Courtesy: dishranawaywithspoon
Do the following animal flow exercises to get your blood pumping and your muscles limber:

  1. 60 seconds crab stretch
  2. 60 seconds scorpion
  3. 60 seconds under switch
  4. 60 seconds kick through
Do three rounds of these animal flow exercises before heading to the next circuit. For circuit #2, do the following exercises:
  1. 10 reps. halo lunge
  2. 10 reps. lateral shuffle with lateral tilt
  3. 10 reps. kettle bell clean and jerk
Do four rounds of these exercises, and then let's finish off with 10 minutes of tabata style cardio. Run, bike, or row as fast as you can for 40 seconds, then go easy, without stopping, for 20 seconds. Repeat until the 10 minutes has elapsed. 

After the tabata fun, do a 5-10 minute cool down. Congrats on a great workout and for doing our beach bikini boot camp! This fun and exciting chapter may be coming to a close, but we will have our training for your fastest 5K coming up very soon. Stay tuned for details. 

Have an amazing Sunday!

Today's nutrition tip is: 

Layer Fruit on the Bottom. A half-cup scoop of light ice cream, yogurt, or granola makes a healthy snack. But it can look puny in a bowl, and ultimately seem less satisfying. So switch things around and layer the bottom of the bowl with a cup of cut-up, unsweetened fruit and top it with your low-fat yogurt, granola, or light ice cream, suggests Karen Collins, MS, RD, nutrition advisor to the American Institute for Cancer Research.

"If you switch from a cup and a half of ice cream to a half-cup ice cream and a cup of fruit, you can save from 150-300 calories," she says. "And, you won’t feel deprived because your eyes see a large volume and it tastes delicious."

Today's motivational quote comes from Michelangelo

“The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” – Michelangelo

Saturday, May 25, 2013

Beach Bikini Boot Camp with Bob : Day 25

Welcome to Day 25 of our Beach Bikini Boot Camp! We're coming into the home stretch of our program, so let's keep up the good work. Let's have an awesome workout and an awesome Saturday!

Courtesy Think Thin
For circuit #1, do the following exercises:

  1. 10 reps. quadruped
  2. 10 reps. cradle walk
  3. 10 reps. inchworms
  4. 10 reps. push up to side plank
Rest for 30 seconds or less after each round. Complete three rounds before heading on to circuit #2. 

For circuit #2, we are going to mix in some exercises on one leg. This complex progression will challenge your core and burn more calories. Complete the following exercises:
  1. 15 reps. reverse lunge with rotation
  2. 15 reps. V-ups
  3. 15 reps. unilateral dead lifts
  4. 15 reps. unilateral squat jumps
Take a 30 second break at the end of each round, and complete four rounds before doing a 5-10 minute cool down. Great work today everyone. Only two more days until Memorial Day!

Today's nutrition tip comes from Nanci Hellmich of USA TODAY: 
Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

Today's motivational quote comes from baseball Hall of Famer Reggie Jackson
"Success is not something you stumble onto by accident.  It's something you must sincerely prepare for.  Take a good look at success, and you'll see the same consistent qualities all the time -- qualities of one's character that make one strive for a goal with a standard of unmatched excellence."

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

Friday, May 24, 2013

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. 

Thursday, May 23, 2013

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."

Wednesday, May 22, 2013

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?

Tuesday, May 21, 2013

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.”

Monday, May 20, 2013

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."
 


Sunday, May 19, 2013

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

Saturday, May 18, 2013

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."

Friday, May 17, 2013

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? 


Thursday, May 16, 2013

Beach Bikini Boot Camp with Bob : Day 16

Welcome to day 16 of our Beach Bikini Boot Camp! Great workout yesterday, so let's keep up the good work!
Courtesy Bikini Bootcamp

For the warmup circuit, let's do two rounds of the following exercises:
  1. 10 reps. inchworms
  2. 10 reps. step up to knee raise
  3. 10 reps. pullups
  4. 10 reps. good mornings
For the first work circuit, do three rounds of the following exercises:
  1. 8 reps. db. incline chest press
  2. 8 reps. reverse flys
  3. 8 reps. ab ball rollouts
  4. 8 reps. squat press
Rest for 60 seconds at the end of each round. After completing the exercises above, it's time to move to the last circuit. Do three rounds of the following exercises, also resting 60 seconds at the end of each round:
  1. 8 reps. hamstring holds
  2. 8 reps. V-ups
  3. 8 reps. deadbugs
  4. 8 reps. Turkish get ups
For the cool down, do an easy jog for 5-10 minutes. Awesome stuff! Have a great day and see you tomorrow.

Today's nutrition tip comes from Eating Well:

Slow down. When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate slower at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

Today's motivational quote is:

"It's always too early to quit."
   --Dr. Norman Vincent Peale