NEW Early Bird Boot Camp Starts Feb. 19, 2013

FIVE WEEKS OF TRAINING
TEN SESSION EARLY BIRD BOOT CAMP, 5:30 AM CLASSES START ON  

Tuesday, February 19, 2013.

If you need more info, call 954-636-5351 or email thehealthcolonel@beachbootcamp.net.


Small Group Beach Training on Fort Lauderdale Beach: Early Morning Training, 5:30 a.m. to 6:30 a.m., Tuesdays and Thursdays, Five Week Program

Five Week Cycle Program Rates:

• $150 Ten Sessions (Tuesdays and Thursdays).
• PAYMENTS ARE NONREFUNDABLE.
• WHERE: We meet on the west side of Las Olas bridge, Fort Lauderdale Beach, FL. Park next to the park on the side street.
  
• Single session attendance is $20
• If you miss an early bird class at the Las Olas bridge, you may make it up by attending one of the Beach Boot Camp classes at the Harbor Beach Marriott.
  

Training Dates:

Note: If you don't want to wait until the next early bird training package begins, you may attend the present one at $20 per class. Call 954-636-5351.

Time: 5:30 am to 6:30 am
 Tuesdays and Thursdays

PLEASE NOTE THE EXACT DATES.
TRAINING SCHEDULE

Five Week Early Bird Training Schedule
As a rule, early bird boot camp classes are on Tuesdays and Thursdays

              
2/19
2/21
2/26
2/28
3/5
3/7
3/12
3/14
3/19
3/21

PLEASE NOTE EXACT DATES WHEN SIGNING UP.


Time: 5:30 am to 6:30 am

Where: Meet on the west side of the Las Olas bridge, Fort Lauderdale, FL. You will find free parking along the streets on the south side of Las Olas close to the bridge. Watch the no parking zone signs.

Training: Complete body strength and cardio as well as abs. We will be on the move so bring water with you.



Payment by check or PayPal. There will be an extra charge of $6 for PayPal payments. If you are paying by PayPal, I will email invoice you with PayPal.

If you need a partial payment plan, as an exception, please contact me.

Registration: By email. Payment due prior to class. Mail checks to Lt. Col. Bob Weinstein, 757 SE 17th Street, #267, Fort Lauderdale, FL 33316 (NOTE: PLEASE EMAIL ME WITH YOUR CONTACT INFO IF YOU ARE REGISTERING AND THAT YOU HAVE MAILED THE CHECK OR ARE PAYING BY PAYPAL.) Please provide emergency contact info as well.

PAYMENTS ARE NONREFUNDABLE.

Waivers. Waivers must be signed by all participants.

Rescheduling of classes due to weather. If a class is cancelled or rescheduled due to the weather or other acts of nature, an alternative time will be scheduled. Otherwise, make-up classes will be the regular Beach Boot Camp class session at the Harbor Beach Marriott.

MORE INFO ON OTHER BEACH BOOT CAMP CLASSES (REGULAR CLASSES)

THIS TRAINING IS COMPLETELY INDEPENDENT OF MY REGULAR BEACH BOOT CAMP CLASSES: To register for my regular Beach Boot Camp classes at the Marriott Harbor Beach
go to http://beachbootcamp.net/boot-camp-registration.php

Lt. Col. Bob Weinstein, USAR-Ret.
Fitness Boot Camp Instructor and Personal Trainer
As seen on the History Channel: The Health Colonel
Author of Boot Camp Fitness for All Shapes and Sizes - Complete Manual to Exceed Your Goals and Weight Loss – Twenty Pounds in Ten Weeks and otheres

Office 954-636-5351
Cell 954-790-7111

www.BeachBootCamp.net
TheHealthColonel@BeachBootCamp.net
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Five Hard Core Ways to Burn Fat and Calories - Beach Boot Camp Style

Lt. Col. Bob Weinstein, US Army, Ret.

Frequently, the question about beach boot camp training is asked, “How many calories am I burning? How much weight will I lose? How can I get rid of that fat in my butt area, stomach, hips and thighs? Can you guarantee that I will lose twenty pounds in ten weeks?”

Beach boot camp is a combined, complete body workout to include strength training, cardio, abs and stretching. Decisive for the calorie burn is getting the heart rate up, then backing off an exercise. During one workout session, over 1000 repetitions of upper and lower body exercises intermingled with calisthenics and various running drills were performed. The decisive principle to apply is to stay in touch with your own body and how it performs. As long as you are achieving fatigue based on your fitness level, you will make progress. Fatigue means getting out of breathe for a brief period, multiple times. This will ensure that you experience the after-burner effect. The after-burner effect means your increased calorie burn due to the workout will last several hours after the workout.

Weight Loss: Twenty Pounds in Ten Weeks- Move It to Lose It

Food & Fitness Journal

The after-burner effect of increased calorie burn is taking place during the workout even when you stop briefly to recover from an exercise or physical activity that brought you to the point of fatigue.

One session of beach boot camp burns between 600 and 1,000 calories and sometimes more. The wide range of calorie burn depends on several factors:

- Metabolic rate

- Level of fatigue

- Eating habits

- Fitness level

- Duration of each exercise

- Intensity of each exercise

- Duration of breaks between exercises

- Health status

There are five hard-core exercises to burn significantly more calories and fat by taking advantage of the after-burner effect. These exercises are a part of beach boot camp. Please see a doctor before beginning this exercise program. You perform these exercises at your own risk. The author is not liable for any injuries you may incur while performing these exercises.

1. Bear crawl

2. Sprint

3. High step

4. Burpee exercise

5. Windmills

1. Bear Crawl

On my first trip to Tennessee in the Smokey Mountains - Gatlinburg - I heard there is a large population of Black bears. My first thought was, if necessary, I would test my running skills at outrunning a black bear. This thought - thank goodness - quickly disappeared when I found out that the black bear could run up to 32 mph. I gave up on that idea. However, the black bear became the inspiration for the exercise activity called the bear crawl. The bear crawl will work every muscle in your body and will get your heart rate up. While performing the bear crawl, you will quickly find out why bears growl. You would growl too if you had to crawl around like a bear all the time.

Get down on all fours in a bear stance. Your arms are greater than shoulder width and your knees and elbows remain bent. Locked knees or elbows is cheating on the bear crawl. Move out smartly for about 25 to 50 yards. Recover briefly, get back down, and do it again. Do the bear crawl between 5 and 10 times with 25 to 50 yards each.

2. Sprints

The sprint offers a simple way to increase your calorie burn and the after-burner effect. Warm up prior to doing sprints. Perform 5 to 10 sprints with brief breaks between each one. Pick a single distance or mix various distances. The choices are 50 yards, 100 yards, one eighth mile or one-quarter mile. Not sure of the distance? Estimate it by picking an object as the finish line such as a park bench or tree.

3. High Step

Raise your arms up high and begin to run in place by stepping as high as you can with each leg. Treat this as a four-count exercise. One - raise your right leg. Two - raise your left leg. Three - raise your right leg. Four - raise your left leg. That is one repetition. Of course, you are also lowering each leg after raising it. Perform 5 to 10 sets. For each set - depending on your fitness level, perform 20, 30 or 40 repetitions per set. The benefit of this cardio exercise is that it requires very little space and could be performed in a cubicle at work. Maybe you can get your colleagues to join you.

4. Burpee Exercise

Start in the standing position. Quickly get down in a squat position with your hands on the ground and about shoulder width apart. Thrust your feet back while lowering yourself into the push-up position and then performing a push-up. Bring your feet back to the squat position and straighten your arms. Jump up as high as you can from the squat position with your arms overhead. That is one repetition. Use a five count to perform a burpee. One - in the squat position. Two - thrust legs back. Three - perform push-up. Four - thrust legs forward. Five - jump up as high as you can. Perform 5 to 10 sets. For each set - depending on your fitness level, perform 10, 20 or 30 repetitions per set.

5. Windmills

Extend your arms out from your sides and parallel to the ground. Your feet are greater than shoulder width apart while standing erect. Take your right hand, bend down, and reach for your left foot while raising your left arm in the air in a vertical position and keeping your arms straight. Come back to the starting position briefly and then reach for your right foot with your left hand, then back to the starting position. That is one repetition. Use a four count for one repetition as follows: One - right hand to left foot. Two - back to start the position. Three - left hand to right foot. Four - back to the start position. Perform 5 to 10 sets. For each set - depending on your fitness level, perform 20, 30 or 40 repetitions per set.

600 Push-ups 30 Variations

Your action plan to experience the after-burner effect to increase your calorie burn: Perform two to three of these exercises three times per week for the next five weeks as described. Check your weight at least once a week.

You may freely share and republish this article as long as you include the following.

Author: Lt. Colonel Bob Weinstein, U.S. Army, Retired

Website: www.beachbootcamp.net

Beach Boot Camp Holiday Newsletter, December 21, 2010

Beach Boot Camp Holiday Newsletter, December 21, 2010

Ten Week Workout Plan

www.beachbootcamp.net

The holidays will be over soon and the new year will be upon us before we know it. Staying fit and healthy are top priorities for the new year. The ten week natural body weight workout plan will give you the action plan you need to kick-off the new year.

Many of you participate in beach boot camp one, two and three times per week. But is that enough? You need to exercise 5 to 6 days a week to stay healthy. Here's a ten week workout plan that you can start and complete on your own or with others. The workouts are designed for all fitness levels and all ages. An inexpensive resistance band is all you will need for some of the exercises.

TEN WEEK WORKOUT PLAN, ONLY $0.99 AS AN EBOOK. Download on Amazon or download other eBook formats. You can also download and read on your Smartphones, such as Blackberry or iPhone.

Weight Loss: Twenty Pounds in Ten Weeks, Move It to Lose It
Subscribe to Colonel Bob's Health and Fitness Newsletter

Boost Your Fitness and Performance with Army Core Values

When we think of Army training we usually think of physical activity, push-ups, sit-ups and lots of running. The underlying and most important driving force behind the United States Army are the seven Army Core Values. The Army Values are loyalty, duty, respect, selfless-service, honor, integrity and personal courage. Although I am retired as a Lieutenant Colonel, I still carry the Army Values wallet sized card with me. All seven values are transferable to civilian life and make us better people. Here is a good translation of the Army core values for civilians. Spend a few minutes every day assessing your behavior and interaction with others. Let us look at the Army core values. Whether it is at your place of work or at home, you will discover the importance of these basic values that are not only timeless but also essential.

The Army core values are timeless and universal values that have their civilian application. This is how I interpret these values for civilians.
1. Loyalty - Be there for your friends, family, employer, government or other organization. Be the one whom others can depend upon. I am sure you’ve heard the phrase, “I’ve got your back.” It is a great feeling when we know we have the loyal support of others. You are to be that same loyal support for others to rely on.
2. Duty - The same definition as used for soldiers applies to civilians as well. Accept responsibility and fulfill your obligations. Work on constantly improving yourself, especially your character.
3. Golden Rule - Practice and live by the Golden Rule. Do unto others as you would have them do unto you. This, of course, requires you to be kind to yourself as well. Test your application of the Golden Rule every single day and learn from your mistakes so that you can improve and get better. So how do you get better at it? The best time to practice the Golden Rule is when you would like to respond in a less-than¬golden manner. Whether it is driving in traffic, grocery shopping, or speaking with a family member, friend, or foe, always practice the Golden Rule.
4. Selfless Service - Focus on serving others in every situation, whether pleasant or unpleasant, and you will gain the most out of life. You will have better relationships, make better business decisions, and see that service to others is an essential key to strengthening your character. Another great benefit is that you will attract more people who will help and support you in your worthy endeavors.
5. Honor - Live up to all the values. If you are wrong, say so. It is honorable. If you may be wrong, say so. It is honorable. If someone makes a mistake and has behaved towards you in a less than honorable manner, be honorable. Treat that person graciously. Make sure your mind, tongue, body language and attitude all express what is honorable. Fulfilling all these values is the honorable thing to do even as it relates to your health, fitness, how you eat and how you live.
6. Integrity - When standing at the crossroads of doing what is right or what is comfortable, do what is right. You cannot imagine how integrity – or the lack thereof – will affect your physical and mental performance. Doing the right thing is a huge energy booster and will actually help strengthen your immune system. Do that daily inventory on your level of honesty and take corrective action where you notice that you have fallen short. The right attitude will always lead to honest behavior. What is right is written on our hearts so always ask yourself what is the right thing to say or do when faced with a situation or decision.
7. Personal Courage - It takes courage to do the right thing when others may just take the low road -- or, better said, the comfortable road -- while sacrificing the right thing. That is moral courage. I would say moral courage is what is needed to carry out the values of loyalty, duty, respect, selfless service, honor and integrity. Without courage, many of these values will fall through the cracks. Moreover, if they do, just get right back up again and say to yourself, “I’ll do it better next time.” And keep working it like a muscle. Character values, like muscles, need to be worked on a regular basis to get and stay strong. “Use it or lose it” applies to character values as well muscles. Seek out books that are about strengthening character. Seek out people who are on the same journey.

Quotes to Live By: Take back control of your goals, health, fitness, finances, relationships and spiritual life

Your Action Plan:
Pick one of the seven values of loyalty, duty, golden rule, respect, selfless service, honor, integrity or personal courage. Spend an entire week consciously practicing that value as you interact with other. Make a list of things you can do better or new things you can do to make that value a part of your life that you share with others.

Please mention the author and when using this article.
The author is Lt. Col. Bob Weinstein, USAR-Ret, also known as the Health Colonel. BEACHBOOTCAMP.NET