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

Wednesday, May 15, 2013

Beach Bikini Boot Camp with Bob : Day 15

Happy Wednesday and welcome to Day 15 of our Beach Bikini Boot Camp! 

Today's workout is going to be super intense and burn a lot of calories! To make sure that we are properly prepared to work out and prevent injury, let's do two rounds of the following warm up exercises:


For the first circuit, do the following exercises:

  • hip swings. Do as many as you can in 40 seconds. Rest for 20 seconds.
  • dead lifts. Do as many as you can for 40. Rest for 20 seconds. The two exercises should take you two minutes to complete in this fashion. Complete 4-5 rounds, before moving on to the second circuit.
For the second circuit, complete the following exercises:
  • jump squats. Complete as many squats as you can in 40 seconds. Rest for 20 seconds. 
  • sprints. Run as fast and as long as you can for 40 seconds. Rest for 20 seconds. Complete 4-5 rounds in this manner before moving on to the cool down.

Sprinting : Courtesy Men's Health
Today's nutrition tip is from Zoe Ruderman of Cosmopolitan Magazine:


TURN OFF THE TV. Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.


Today's motivational quote is: 

"You can feel sore tomorrow or you can feel sorry tomorrow. You choose."
     --anonymous

Tuesday, May 14, 2013

Beach Bikini Boot Camp with Bob : Day 14

Courtesy H & M
Welcome to Day 14 of our beach bikini boot camp!

Congratulations on making it to two weeks! Only 13 more days until Memorial Day--and the start of bikini season!

Keep up the great work and stay on the path to greatness--and hotness!

For the first circuit, we are going to do three rounds of the following exercises:
  1. 12 reps. push ups
  2. 12 reps. Bulgarian split squat
  3. 12 reps. lat. pull downs
  4. 12 reps. lateral lunges
For the second circuit, do four rounds of the following exercises:
Today's nutrition tip comes from Jessica Kovarik, RD:

Focus on fruit. Fruit contains vitamins and minerals that may help to prevent chronic diseases such as heart disease and certain types of cancer. Different colors of fruit provide different nutrients, making it important for you to include a variety of different colored fruits in your diet.

Today's motivational quote is:

A river cuts through rock, not because of its power, but because of its persistence.
- Unknown

Have a great day and a better tomorrow. See you then for another amazing workout!

Monday, May 13, 2013

Beach Bikini Boot Camp with Bob : Day 13

Happy Monday everyone! Welcome to Day 13 of our Beach Bikini Boot Camp!

I hope you enjoyed your Mother's Day and your day off! Now, let's get back into the swing of things with our workout for today. Put down the percolator, it's time for the ViPR.

Today we are going to use the ViPR and get your entire body moving. We are going to torch a bunch of calories and get leaner, stronger, and of course hotter in the process--ready to take summer by storm!

ViPR / Courtesy Shape Magazine

Today, we are going to be doing two circuits with the ViPR. However, if you do not have one, you can substitute a body bar. Let's rock and roll with the first circuit:

  1. 10 reps. ViPR sit up
  2. 10 reps. rolling push up
  3. 10 reps. squat press
  4. 10 reps. uppercut lunge
Complete three rounds of this circuit as quickly as possible before moving on to the next one. Circuit number two is going to be based on time, so set your timers or get in front of a large clock. Each exercise is to be done for 40 seconds. Rest for 20 seconds as you set up for the next exercise and complete four rounds in this manner without stopping.
  1. 40 seconds squat thread the needle
  2. 40 seconds lunge with cylinder lift
  3. 40 seconds ViPR throw and pullback
  4. 40 seconds forward lunge with ViPR drag
Complete four round of this circuit as described above. Great work today! Keep it up and see you tomorrow.

Today's nutrition tip is from Help Guide:

Limit salt intake. Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

  • Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
  • Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
  • Opt for fresh or frozen vegetables instead of canned vegetables.
  • Cut back on salty snacks such as potato chips, nuts, and pretzels.
  • Choose low-salt or reduced-sodium products.
  • Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Today's motivational quote is: 

"I'm not telling you that it is going to be easy, but I am telling you that it's going to be worth it."
     --anonymous

Special thanks to NYU diver Nealey Wallis for demonstrating this awesome ViPR workout.

Sunday, May 12, 2013

Beach Bikini Boot Camp with Bob : Day 12

Courtesy : Villapenna

Mothers are special everyday, but once a year we take a special day to say--and show--how much they mean to us. They have loved us, encouraged us, and inspired us. They have always been there for us, and now it is our turn to be there for them.

So, eschew the gym and workout today and take mom out for a nice lunch and/or dinner. Enjoy the day off, but be ready to rock and roll tomorrow.

Today's nutrition tip comes to us from Nanci Hellmich of USA Today:

Get plenty of sleep. Scientists have discovered that sleep deprivation increases hormones that increase hunger and decrease hormones that make you feel full. The effects may lead to overeating and subsequent weight gain.

Today's motivational quote is:

"Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it."
     --Lou Holtz (former Notre Dame football head coach)



Saturday, May 11, 2013

Beach Bikini Boot Camp with Bob : Day 11 (May 11, 2013)

Welcome to Day 11 of our Beach Bikini Boot Camp! Keep up the good work and continue to challenge yourselves daily! You will look and feel better as a result of all of your hard work. 

push press / Courtesy Women's Health
Let's get warmed up and ready to rock and roll. Do three rounds of the following exercises:

Let's keep the party going and do the following exercises:
  1. 6 reps. dumbbell pullovers 
  2. 6 reps. reverse lunge with rotation
  3. 6 reps. push press
Do three rounds, resting for up to two minutes after each round. For the next circuit, we are going to do the following exercises:
  1. 8 reps. halo lunge
  2. 8 reps. Spiderman push ups
  3. 8 reps. ab ball rollouts
  4. 8 reps. power cleans
Complete four rounds of the above exercises, resting for 90 seconds after each round. Great work today! Hasta mañana! 

Today's nutrition tip comes to us from the Harvard School of Public Health:

Pull the plug on energy drinks. These pricey concoctions have as much sugar as soft drinks, enough caffeine to raise your blood pressure, and an unpronounceable list of herbs and additives whose long-term health effects are unknown. No one needs them.

Today's motivational quote is:

"You can't start the next chapter of your life if you keep rereading the last one."
    --anonymous

Friday, May 10, 2013

Beach Bikini Boot Camp with Bob : Day 10

It's finally Friday and time for Day 10 of our Beach Bikini Boot Camp, getting you ready to look hotter than ever come Memorial Day!

Crab Stretch / Courtesy Mike Fitch
Thanks again to Laura Fisher for sharing her amazing "Legs with Laura" workout yesterday. Now let's get it rolling with today's workout. For the warm up do the following exercises:

  1. 10 reps. quadruped
  2. 10 reps. crab stretch (seen right)
  3. 10 reps. inchworms
  4. 10 reps. knee hug to lunge
Now that we are all warmed up and ready for the main course, let's have some fun and go to work. For the first exercise circuit, let's do:
  1. 12 reps. V-ups
  2. 12 reps. pull ups
  3. 12 reps. push up into side plank
  4. 60 seconds suicides (Run or bike as fast as you can for 60 seconds.)
After the round rest for 90 seconds before starting the circuit anew. Complete three rounds of this circuit before moving to the second circuit. Let's do:
  1. 12 reps. under switch
  2. 12 reps. kick through
  3. 12 reps. scorpion
  4. 12 reps. Turkish get up
Complete three laps of this circuit, and rest 60 seconds between each circuit. Great work everyone! See you tomorrow for Day 11 of our Beach Bikini Boot Camp and another amazing workout!


Today's nutrition tip comes to us from Dr. Oz:

Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.

Today's motivational quote is:

"When you feel like quitting, think about why you started."




Thursday, May 9, 2013

Beach Bikini Boot Camp with Bob : Day 9 (Legs with Laura)

Happy Thursday everyone and welcome to Day 9 of our Beach Bikini Boot Camp! We should all be feeling looser and more relaxed today, thanks to Equinox trainer Alicia Alvarenga's yoga workout yesterday.

Today, we are going to get back into the swing of weight training with an amazing leg workout with Laura.



Let's start it off with the following to warm up:
  1. 3x15 barbell sit ups
  2. 3x10 step up to knee raises
  3. 3x15 chest press
  4. 3x10 moving plank
  5. 3x10 dead bugs
Now that we are warmed up, let's rock and roll with the following exercises:
  1. 15 reps. barbell front squat
  2. 10 reps. step up into reverse lunge
  3. 15 reps. good mornings
  4. 15 reps. oblique mountain climbers
  5. 15 reps. lateral lunges
  6. 10 reps. squat press
  7. 10 reps. burpees
Do four rounds of today's workout and you will definitely feel the burn! Congrats on a great session! See you tomorrow for Day 10. 

Today's nutrition tip comes from Steve Stiefel of Muscle and Fitness:

Consume fewer calories than you burn. To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)—the number of calories you burn daily doing routine activities, not including formal exercise—using this formula: RMR = bodyweight (in pounds) x 13.

Next, determine how many calories you burn through exercise—a half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.

Today's motivational quote is from Lao Tso:

"A journey of a thousand miles begins with a single step."

Special thanks again to Laura Fisher for demonstrating her Legs with Laura workout.

Comments? Questions?

Wednesday, May 8, 2013

Beach Bikini Boot Camp with Bob : Day 8

Namaste!

Welcome to day 8 of our Beach Bikini Boot Camp. Today, we are going to shift gears and channel our inner yogini. Alicia Alvarenga, a Tier 3+ trainer at Equinox, is going to take us through a basic yoga workout, as shown in the videos below.

While Yoga originally was created to achieve a state of permanent peace, there is an increasing awareness of its physical benefits, such as:
  • improved posture
  • increased flexibility 
  • greater strength 
  • a more toned and firm body
Let's get started with today's workout and continue our amazing journey. Hold each pose for 20-40 seconds. Try to get at least two rounds in of all of the poses.



Namaste!

Today's nutrition tip comes to us from nutrition expert and former bodybuilder Chris Aceto:

Get more fiber in your diet, by aiming to consume 25-35 grams of fiber a day.

"Fiber lowers insulin levels—along with total calories—affecting how lean you'll get," says Aceto. Fiber absorbs water and takes up more space in your stomach, fighting off hunger pangs, too. Fiber rich foods include bran cereal, oatmeal and beans. Check nutrition labels for more detailed fiber content.

Today's motivational quote is:

"Don't give up what you want most for what you want now."
       -anonymous

Special thanks to Alicia Alvarenga for demonstrating today's workout. Alvarenga is a personal trainer at Equinox Fitness Club (NASM CPT, Precision Nutrition Specialist), practicing yoga for 10 years (YogaFit). She is also a competitive Ballroom and Latin dancer and recently a National American 9-Dance Finalist. She specializes in body awareness and movement efficiency for all athletic and health-related pursuits. Ms. Alvarenga can be reached at alicia.alvarenga@pt.equinox.com

Comments? Questions?

Tuesday, May 7, 2013

Beach Bikini Boot Camp with Bob : Day 7

Welcome back to our Beach Bikini Boot Camp and day 7! It's time for another challenging and fun workout!

fútbol team warming up / Courtesy AP
Let's start the session off with a 5-10 minute warm up with some light stretching, jogging, and/or exercise bike. Get those muscles limber and increase the blood flow throughout the body.

For the first group of exercises, let's do the following exercises for three rounds:

  1. 10 reps. (each side) lateral shuffle with lateral tilt
  2. 10 reps. hook lunge
  3. 10 reps. rolling push up
  4. 60 seconds plank

Great work with the first set of exercises. Let's move on to group number two and complete the following exercises for three sets:

  1. 10 reps. (each leg) Bulgarian split squat
  2. 10 reps. bent over row (on physio ball)
  3. 15 reps. barbell sit up 
  4. 10 reps. box jumps

Today's nutrition tip comes from IFBB pro Mike Matarazzo: Eat a full, balanced breakfast.


"Your body has been starving all night long, and it needs nutrients to rebuild itself," says Matarazzo. "If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day." Eat sufficient protein (30-40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right.


Today's motivational quote is: 

"Today I will do what others won't, so tomorrow I can do what others can't."
         -unknown
Courtesy AP

Comments? Questions?


Monday, May 6, 2013

Beach Bikini Boot Camp with Bob : Day 6

Welcome to Day 6 of our Beach Bikini Boot Camp! We are going to up the ante big time today, so get ready to torch some serious calories!
Courtesy : Tabata Protocol

Today we will be doing a Tabata workout. Often called "The World's Greatest Fat Burning Workout", Tabata is an intense workout protocol, similar to HIIT (high intensity interval training) named after Izumi Tabata. Tabata learned the technique from Irisawa Koichi, who coached the Japanese speed skating team. It is a short burst of intense activity, followed by an even briefer rest period.

One advantage of Tabata is that the workouts are very brief, and today's will be no exception. They are very intense, so check with your doctor to make sure that it is safe for you.

After a proper warmup, let's rock and roll with the following two circuits.

The first circuit is a sprint/walk circuit. Sprint as fast as you can for 20 seconds. After the 20 seconds has elapsed, relax for 10 seconds. Repeat this cycle for four minutes, running eight sprints. 

The second circuit is going to be a squat jump paired with Kobe push ups. Do as many squat jumps as you can for 20 seconds, rest for 10 seconds. Now do as many Kobe push ups as you can for 20 seconds, and then rest for 10 seconds. 

Complete six rounds like this, and then do a 5-10 minute cool down to wrap up. This workout should last about 20-30 minutes, including the warm up and cool down. The key to Tabata is to work as hard as you can.

Today's nutrition tip is from Nick Mitchell:

Don't skip meals. Mitchell explains that even though it is tempting to skip meals to speed up weight loss, it is actually counterproductive. Skipping meals wreaks havoc with blood sugar levels, increasing cravings for more carbohydrates. You are more likely to overeat at the next meal.

Today's motivational quote is: 

"IF YOU KEEP GOING, YOU WON'T REGRET IT.
IF YOU QUIT, YOU WILL."
     

Sunday, May 5, 2013

Beach Bikini Boot Camp with Bob : Day 5

Buen día amigos! Bienvenido al día 5, y Cinco de Mayo, de nuestro Beach Bikini Boot Camp! It's time to rock and roll with today's workout!

Vamonos muchachos!

We are going to do five rounds of the following five exercises:
  1. 8 reps. kettlebell (kb) front squats
  2. 8 reps. Kobe pushups
  3. 8 reps. hamstring holds
  4. 8 reps. ViPR single arm throw and pullback (or oblique mountain climber)
  5. 8 reps. kb. clean and jerk

Clean and Jerk / Courtesy: CrossFit North Manly

Today's nutrition tip comes to us from David Zinczenko and Matt Goulding:

"Choose foods with the fewest ingredients. There are now more than 3,000 ingredients on the FDA's list of safe food additives—and any of these preservatives, artificial sweeteners and colorings and flavor enhancers could end up on your plate. Do you really know what these chemicals will do to your waistline or health? Of course not. Here's a rule of thumb: If a 7-year-old can't pronounce it, you don't want to eat it."

Today's motivational quote is:

Courtesy: D.A.D
Keep up the great work! Comments? Questions?

Friday, May 3, 2013

Beach Bikini Boot Camp with Bob : Day 4 ("Bringing Sexy BACK!")

Welcome to Day 4 of our beach bikini boot camp! Whether sexy never left for you, or if you are trying to bring it back, then today's workout is for you. Come Memorial Day, "them others won't know how to act..."


We know the workouts have been tough to this point, but keep up the good. For each exercise, select the heaviest weight that you can lift, while maintaining great form. You can do this, just put your back into it.

Courtesy Shape up to Wake up
Let's start the session with the following circuit:

  1. 10 reps. supermans
  2. 10 reps. bent over rows
  3. 10 reps. pullups

Do four rounds of these and then move on to the second circuit.

  1. 10 reps. reverse flys
  2. 10 reps. good mornings
  3. 10 reps. deadlifts
Complete four rounds of circuit number two and finish the workout off with 20-30 minutes of cardio. Great work! S


Today's nutrition tip comes to us from University of Illinois researcher, Dr. Donald Layman: "Eat protein at every meal."

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says Layman.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Today's motivational quote is: "Transformation is not a future event. It is a present activity."(Anonymous)

Beach Bikini Boot Camp with Bob : Day 3 ("ABsession")

Like Tag Team, we're back again--with day 3 ("ABsession") of our Beach Bikini Boot Camp. I know you're chomping at the bit for today's workout and tomorrow's sexier body. So without further ado, "Whoomp, Here it Is!":

Reverse Crunches / Courtesy: Pop Workouts
Let's get it started with the following circuit:

  1. 15 reps. deadbugs
  2. 15 reps. (each side) moving planks
  3. 15 reps. reverse crunches

Do three sets of each of these exercises, before starting the next circuit:
  1. 15 reps. (each side) V-ups
  2. 15 reps. (each side) ball chops or explosive ball chops (if you have a wall or partner to catch)
  3. 15 reps. (each side) ViPR rotating sit up. (use a medium length barbell if you do not have ViPR)
Complete three sets of each of these, before moving on to the next circuit, everyone's favorite:
  1. 10 reps. (each side) Turkish get-ups (Do three rounds.)

Make sure that you engage your core and maintain proper form on each exercise. By doing so, you ensure that the proper muscles are working correctly, and you decrease the risk of injury.

Today's nutrition tip comes from Dr. John Berardi of Precision Nutrition.

Eat often. Dr. Berardi recommends eating every 2 to 3 hours. "Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes."

Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.

Today's quote comes to us from Vince McConnell:

“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.” 

Special thanks to Laura Fisher, Ashley Castle, and Nealey Wallis for demonstrating today's exercises. We also want to thank Dr. Berardi for the nutrition information and Vince McConnell for the inspiring quote. 

Have a great day and a better tomorrow!

Thursday, May 2, 2013

Beach Bikini Boot Camp with Bob : Day 2 ("BUNS AND GUNS")

Welcome to day 2 of Beach Bikini Boot Camp with Bob, the workout formerly known as Bob's Bikini Bootcamp.

I hope that you all enjoyed the kettle bell insanity from yesterday’s workout. I know that 500-1000 kettle bell swings is a tall order, but the fruits of your labors will definitely pay off come Memorial Day.

Today we have a new challenge / workout that promises to get you smoking hot for bikini season. (Think Atlanta after Sherman.)

Today’s workout is “Buns and Guns”, and the focus will be on the glutes and arms. These are two body parts, along with the abdominals, of course, that can make or break any swimsuit.

So, let’s get started on the road to awesome, starting with the “Buns”, and do the following exercises.
lateral lunges


  1. Lateral lunges and burpees. The first superset is 12 reps of lateral lunges followed immediately by 15 burpees. Do 3 consecutive rounds before moving on to the next superset.
  2. Romanian deadlift and unilateral squat jump. Do 12 reps of the Romanian deadlift, immediately followed by 12 reps on each side of the unilateral squat jump. Complete three rounds before moving on to the “Guns” portion of today’s workout.

Now that the buns are done, it’s time to break out the guns and prepare to get them toned and firmed for beach season. Do these two supersets:

  1. Lat pull downs and bicep curls (21s). Do 12 reps of lat pull downs, followed immediately by 21 biceps curls. The first seven reps will be from the bottom position to the halfway point. The second seven reps will be from the halfway point to the top position, and the last seven reps will be the full range of motion for the bicep curls. Do three rounds and then move on to the next superset.
  2. model doing bicep curls / Courtesy DaveyWaveyFitness
  3. Skull crushers and push press. This combo will get you the lean, athletic looking arms that will inspire many compliments this season. Do 12 reps each with no break between the exercises. Complete three rounds. 
For the finale, do a two-mile sprint, as fast as you can, to burn a few extra calories and empty your tank. Great work everybody!

The nutrition tip for today is to drink plenty of water. Dehydration is not only annoying, but it can promote greater fat storage.

The National Academy of Sports Medicine, NASM for short, says that females should drink at least 72 ounces of water (9 cups) daily. Men, according to NASM, should drink at least 104 ounces daily (about 13 cups). For more information about what water can do for you, check out "Exploring the Relationship between Water and Fat Loss."

The quote of the day come from Steve Smith:


"The difference between a goal and a dream is a deadline."


See you tomorrow!



Wednesday, May 1, 2013

Bob's Bikini Bootcamp : Day 1


Ryan Reynolds : Courtesy AP
Today is May 1st, and there are only 26 days remaining until Memorial Day, which is the "official" beginning of bikini season.

Don't worry if you are not quite ready for your closeup. We will get you there and then some with Bob's Bikini Bootcamp! It just rolls off the tongue, I know.

Each day, until Memorial Day, we will provide you with a  30-45 minute workout, a nutrition tip of the day, and motivational quote of the day. So, without further ado, let's get it started.

Today's workout is inspired by Herman Soto, a Tier 3+ trainer at Equinox in New York. It's insanity, kettle bell insanity that is. You are going to do 500 kettle bell swings (1000 if you are feeling particularly frisky.

Kettlebell swings are a great exercise for torching calories, and can be done even by those with preexisting back pain. Dr. Stuart McGill explains since that the kettle bell swing doesn't have the same shearing effect on the lower back that a heavy deadlift would, it is a great option by those with many back issues.


Today's nutrition tip comes to us from Fit Sugar

Make simple swaps. Anything that can safely help you with your weight-loss goals without a lot of effort should become part of your routine. Make simple swaps throughout the day to save a few hundred calories easily, like opting for red wine over a vodka tonic at happy hour and choosing a low-calorie sandwich spread. Check out 10 quick calorie-cutting tips that will help you drop pounds now.

Today's motivational quote is from Samuel Johnson:

"Clear your mind of can't."

Special thanks to Jenny Joseph Williamson of SHAPE magazine for demonstrating the kettle bell swings, Fit Sugar for the nutrition tip and Samuel Johnson for the amazing quote. 

Fat Loss : Why Cardio Is Not the Answer!

Now that I've got your attention, we can begin.

I have always been amazed at the number of people who run marathons each year (over 550,000 Americans alone in 2011, and growing, according to Runner's World.) I have also been equally amazed that we continue to get fatter each year as well, despite such numbers suggesting that we are more active than we have ever been. So, what gives? 

Historically, our weight gain problem is due in part to our increasingly sedentary lifestyles and increased caloric intakes. It's pretty easy to see how sitting too much AND eating too much, is a recipe for getting fatter. 

Harder to see is how the combination of exercising too much (generally cardio) and not eating enough can make you fatter. Any temporary gain in weight loss is offset by the long term problems of weight and muscle maintenance. 

It's a fitness Ponzi scheme! 

The initial weight loss blinds us to how we lost the weight. It is primarily due to the breakdown of muscle tissue. This muscle breakdown simultaneously slows our metabolism and increases our body fat percentage. 

The duplicitous nature of this type of weight loss means that not only is it is harder to continue to lose weight, but that it is also easier to put it back on. Double whammy! 

If this does not apply to you, please check out the Bob Wells Fitness YouTube channel for more great workouts, like our ViPR workout

If this does apply to you, or even if you are just curious or skeptical, then keep reading. 

Now that we better understand the problem, we can come up with a real solution. The first thing to do is to determine your BMR(Basal metabolic rate), aka your daily caloric needs. You will need to know your weight and body composition for the most accurate numbers. (Email me at bob@bobwellsfitness.com to set up a body composition test with me or one of my colleagues.)

The next phase is a two pronged strategy of eating right and exercising smartly. A great program for eating right is John Berardi's Precision Nutrition. A few guidelines include:
  • eat balanced meals (protein and vegetables at every meal)
  • eat every 2-4 hours (this decreases blood sugar peaks and valleys)
  • eat healthy fats, such as nuts and avocados daily
For more great nutrition strategies, check out "Sculpting the Perfect Body : One Bite at a Time"

The second prong is a balanced exercise program that incorporates flexibility training, strength training, and of course cardiovascular training. However, cardio training should mean high intensity interval training, and not the slow steady state cardio training that many of us are accustomed to.

Research shows that High Intensity Interval Training (HIIT)--comprised of various periods of short bursts of activity, such as sprinting, following by a short recovery period, is a great way to torch calories and burn fat. 

Another great benefit of HIIT is that it does not cause the same muscle breakdown that is associated with steady state cardio. (Think one to two hours on the bike or treadmill.)

Now you know the truth about cardio, and knowing is half the battle.

Thanks for reading. Be sure to leave comments.