TOP Five Tips to Change Your Way of Eating

Colonel Bob, Cover of Tropical Life

1. Change your way of thinking.
2. Change your grocery shopping habits.
3. Change your eating out habits.
4. Change the quality of foods you eat.
5. Change the quantity of foods you eat.

1. Change your way of thinking.
Think about ways to accomplish what you want ALL THE TIME. You will then have "eyes" to see the opportunities. Discontinue all language that focuses on the obstacles. Never ever say about yourself or anyone else, "That's the way he or she is." Everyone is capable of personal, positive change. Do not rob your hope or the hope of others by making such a statement, ever again. Never ever be afraid of positive change. Face your fear and you will conquer it.

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2. Change your grocery shopping habits.
Before you even step into the grocery store, plan in your mind to focus on healthy choices that you also enjoy. Be willing to try new things that are healthy.

3. Change your eating out habits.
Take charge of the menu and waiter and waitress before you ever enter the restaurant. Decide and plan in your mind before walking in just how you will construct your healthy meal. If the restaurant has no healthy meals, visit it no more than once a week or not at all.

4. Change the quality of foods you eat.
Quality food is food that has not been manipulated or refined by man or has only minimally been manipultated. White bread and butter as well as pasta are great once a week treats. Keep the sugar and fat intake to a minimum. Remember, you decide. Fruits, vegetables, beans, grains and nuts, among others, are high in nutrients.

5. Change the quantity of foods you eat.
Plates, bowels, cups, glasses and restaurants are all designed to serve up too much food. We perceive the portion size according to what we are accustomed to regardless of size. That oversized hamburger or sandwich may appear to you as normal since that is how you have been eating it. Start your change by reducing the amount of food you are eating at every meal if you are in the need of weight loss or simply to manage your weight.

Beach boot Camp classes and programs.

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NEW EARLY BIRD 5 WEEK BOOK CAMP CYCLE

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Contact:
Lt. Colonel Bob Weinstein
U.S. Army, Retired
954-636-5351
thehealthcolonel@beachbootcamp.net

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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Beach Boot Camp Photos Sat. Feb 9, 2013

Beach boot camp photos
Sat. Feb 9, 2013
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Ten Week Workout Plan

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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
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Top Five Ways to Speed up Metabolism and Lose Weight

My grandmother, who passed away at the age of 102, came to visit me at the young age of 90. I remember distinctly walking with her into a building with several flights of stairs. As we approach the stairs, she looks at me with a grin and says, “I’ll race you!” and she takes off up the stairs. I am not expecting all of us to be that agile at the age of 90 if we make it to that age. Without knowing it, my grandmother was revving up her metabolism and taking care of some cardio.

Here are five ways to rev up your metabolism:

1. Do not cut too many calories
If you reduce your caloric intake too low which would be less than 1,200 to 1,500 calories per day, your body will respond by slowing your metabolism. Your metabolism may slow by as much as 45%. Furthermore, you will be losing lean muscle mass. Lean muscle mass is a calorie burner.
2. Eat Breakfast
About 50% of those who are overweight do not eat breakfast. Your best bet is to eat a high fiber carbohydrate such as oatmeal. Add some raisins, fresh or frozen fruit and ground flax seed and you've got a great combination of carbs, good fats and protein.
3. Eat Frequently and Drink Water
Eating frequently can keep your metabolism going. You should eat about five to six times a day. That does not mean you have to have a prepared meal that frequently. A snack of an apple, banana or yogurt counts as one of those meals. If you allow your body to go without food for more than four hours, your metabolism will slow. This may cause you to overeat or eat unhealthy choices because you have starved your body. Stay hydrated and make water your beverage of choice. Drink lots of water.
4. Interval Training
Interval training is any type of exercise that causes the heart rate to go up briefly followed by a break. This is done multiple times to get the heart rate up and then bring it back down. Some of you will think that interval training is just for athletes. That's not true. Regardless of your fitness level you can conduct a form of interval training when walking or jogging. Listen to your body so that you don't overdo it and consult your physician to make sure you are medically cleared. For example, when going for a walk, pick that park bench or telephone pole about 100 yards or less from your starting position and simply pick up the pace to the point feel like you have increased exertion and you find yourself huffing and puffing. Once you cross the finish line, slow your pace and slow your breathing from two to 5 minutes. Then do it again. Do this 3 to 8 times depending on your fitness level and you will burn more calories and increase your cardiovascular conditioning.

5. Strength Training
Strength training will increase your metabolism because muscle, especially muscles that are exercised, burn more calories. Include muscle endurance training as well. Muscle endurance is the ability of a muscle to work continuously under fatigue. That is a healthy muscle.

YOUR ACTION PLAN:
Incorporate interval training into your workouts 2 to 3 times per week and start eating 5 to 6 times a day. Have healthy snacks available so you don't get caught slowing your metabolism by not eating frequently enough.

Overweight 42 Year Old Loses 60 Pounds - Weight Loss Success Story

Overweight 42 Year Old Loses 60 Pounds - Weight Loss Success Story



Greg Gregory shares his personal story about how he lost over 60 pounds. He is 42 years old and did not really begin his exercise and weight-loss journey until the age of 39. Fifteen years of gradual weight gain took him from his high school weight of 190 pounds all the way up to 262. He is self-employed, travels a lot and has a predominantly sedentary job. At 6’ 4”, his present weight is 202 pounds. Greg gradually lost 60 pounds over the three years of regular exercise and making eating adjustments along the way. He went from a pant size of 44 to his present size 33. His BMI or Body Mass Index when he weighed 262 pounds was 31.9, which classified him as obese. His present BMI is 24.6 puts him right in the healthy range. Greg will share with you how he took back control of his health and lifestyle in the following interview:

Colonel Bob: What lessons have you learned on your weight-loss journey?

Greg: It’s all about attitude. It’s about creating focus and determination. It’s about making gradual adjustments along the way until it becomes a healthy lifestyle. I realized that getting older doesn’t have to mean getting less active. What I have noticed is the significant impact it has had on my improved health and increased energy.

Colonel Bob: What were some of the phases of weight and eating habits you went through?

Greg: The first phase was fighting the battle of the bad habits and sticking with it. I made changes in my eating habits from unhealthy to healthier choices and I reduced the quantity of food I was eating to put it in balance with my weight-loss and exercise program. Once I lost the weight, the key was to balance eating and exercise with the weight I wanted to maintain.

Colonel Bob: What were your greatest challenges and how did you overcome them?

Greg: I first needed to recognize that I needed to get started. My present lifestyle without exercise and a healthy weight had to change since my health is of utmost importance. The best thing I did to get me on the right track was to put it in my calendar and treat it like any business meeting. I had to be there.

Colonel Bob: What keeps you on track?

Greg: My relationship with God keeps me on track. I started this relationship in 2001.

Colonel Bob: What is your weight history starting from high school?

Greg: During my high school and college years, my weight was between 185 and 210. My weight gain in college was mostly muscle. After college, my weight started to gradually increase over a period of 15 years, from the age of 25 to 40. I ended up tipping the scales with 260 pounds and that was not muscle gain. It was fat.

Colonel Bob: What changes have you made in your eating habits?

Greg: I started eating breakfast. I stopped drinking sodas. I drank my coffee without sugar and used a non-dairy soy creamer. I reduced bread in my diet. I reduced cheese. For many years my cholesterol was high and my doctor was about to prescribe medication. I experimented by eliminating cheese and dairy products from my diet for 30 days and my cholesterol dropped without medication. I am eating more fish and less red meat. I no longer eat big late-night meals. If I have to eat late, I will eat a small meal.

Colonel Bob: Did you use a support system or was someone else there to support and encourage you?

Greg: Yes. I used a support system. I sought advice on healthy eating and I continue to exercise. Accountability and encouragement have played an important role.

Colonel Bob: How do you see your health over the next five, ten and twenty years and how can you influence your health over the long-term?

Greg: Continue with the healthy lifestyle I have achieved. Set positive challenges and goals along the way to keep me on track. In high school and college, I was active. I now seek out recreational activities, such as biking, hiking and basketball. Staying active is key.

Colonel Bob: Have you or do you have setbacks and how do you or have you overcome them?

Greg: Yes. Every now and then I find myself wandering off eating a little too much of the foods I shouldn’t or eating too much. I make sure that these remain temporary setbacks and do not become permanent. This is where a system of accountability is important. My family helps me to overcome any setbacks that may occur.

YOUR ACTION PLAN: Allow this story to make positive lifestyle changes for you or someone you know.

Publishing Rights: You may republish this article in your website, newsletter, or book, on the condition that you agree to leave the article, author's signature, and all links intact.

The author of this article is Lt. Col. Bob Weinstein, USAR-Ret., boot camp fitness instructor and personal trainer.

Lt. Col. Bob Weinstein, USAR-Ret.

Boot Camp Fitness Instructor and Personal Trainer

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

Mailing address:

757 SE 17th Street, #267

Fort Lauderdale, FL 33316

Office 954-636-5351

Cell 954-790-7111

Fitness Beach Boot Camp and Personal Training by Lt. Col. Bob Weinstein

TheHealthColonel@BeachBootCamp.net

Subscribe to Colonel Bob's Health, Weight Loss and Fitness Newsletter

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Abs Workouts - Sit-ups and More Advanced Abdominal Exercises

Abs Workouts - Sit-ups and More Advanced Abdominal Exercises
by Lt. Col. Bob Weinstein, USAR-Ret.

Here are some advanced abdominal exercises to take those abs to the next level.


SIT-UPS
Don’t you think about getting up! We’re not done, yet. The next exercise is the sit-up. This exercise is one of the events in the Army Physical Fitness Test. If you’re not used to doing a sit-up, those muscles will need some developing. Your motion should be smooth, no jerking your body up. If you can’t go all the way up, start out by going as far as you can. You’re on your back with hands clasped behind your head and feet a little less than shoulder width apart with bent knees and feet on the ground. Curl your body up to the point where you have brought your body out of the range of exertion. When you’re out of the range of exertion and it becomes easy, then lower it back down in the starting position with the same smooth motion. That’s one repetition. Perform 10 to 50 reps per set. If you are having difficulties, use a slow count until you develop those muscles.

REACH FOR THE TOES
You’re on your back. Raise both your legs together as high as you can. With your arms extended, palms facing down and hands close together, reach for your toes and then back to the starting position with shoulders and back on the ground. If you can touch your toes, that’s great. If not, do the best you can and keep working and don’t give up. The muscles are still enjoying the benefit of being worked. Make sure you are raising the shoulders ever so slightly when reaching for your toes.

ALTERNATING ELBOW CRUNCH
Here’s another great abdominal exercise. We’ll call it the alternating elbow crunch. You’re on your back. Your hands are clasped behind your head. Your left leg is bent with the foot on the ground. Cross your right leg over your left knee. Take your left elbow and reach for your right knee and back down. That is one rep. Use a smooth motion. Don’t be concerned if you can’t reach your leg with your elbow. Do the best you can. Remember, by performing the exercise you are working those muscles even with a partial motion. Now switch off by crossing your left leg over your right knee, reach for your knee with your right elbow and do it again.

ATOMIC SIT-UPS
It’s time for atomic sit-ups. Yeah. That’s right! We’re going nuclear! Lay down on your back with legs extended and arms extended to your sides. The starting position is with legs six inches off the ground. Now pull your knees and your chest to the middle where you are in a position balanced on your butt. Your body is briefly in that jack-knifed position. As you move into this position, bend your elbows so that your hands are at your shoulders. Now lower your legs back out to the extended position six inches off the ground with your arms extended. That’s one rep. Perform 10 to 40 reps per set.

Your Action Plan: Get to work on improving your abdominal strength by performing these exercises five to six days per week. If that's too challenging, start out with three days per week.

Publishing Rights: You may republish this article in your website, newsletter, or book, on the condition that you agree to leave the article, author's signature, and all links intact.

The author of this article is Lt. Col. Bob Weinstein, USAR-Ret., boot camp fitness instructor and personal trainer. More info at www.beachbootcamp.net

Lt. Col. Bob Weinstein, USAR-Ret.

Boot Camp Fitness Instructor and Personal Trainer

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

Mailing address:

757 SE 17th Street, #267

Fort Lauderdale, FL 33316

Office 954-636-5351

Cell 954-790-7111

Fitness Beach Boot Camp and Personal Training by Lt. Col. Bob Weinstein

TheHealthColonel@BeachBootCamp.net

Subscribe to Colonel Bob's Health, Weight Loss and Fitness Newsletter

Boot Camp T-Shirts, Hats, Water Bottles and More

Shop Amazon for Colonel Bob’s books and fitness equipment

NUTRISYSTEM limited time special price

Lt. Col. Bob Weinstein, USAR-Ret., Boot Camp Fitness Instructor and Personal Trainer, takes his recruits through a complete body workout on Fort Lauderdale Beach in South Florida. Eugene Ramirez of WSFL Channel 39 interviewed Colonel Bob, known as the Health Colonel, live for The Morning Show. Website: www.BeachBootCamp.net

http://southflorida.sun-sentinel.com/videobeta/45405c9f-12d4-4b9e-b685-f7326aac5da5/News/Beach-Boot-Camp-PKG