Fighting Fit Boot Camp™ Super-Simple Body Weight Workout

Warm-up: Elbows to knees 1 min., Jumping Jacks 1 min., twice each

Push-ups: 3 x 10-20 reps

Pull-ups or Rows with dumb bells or bands: 3 x 10-20 reps

Squats or Lunges: 3 x 10-20 reps

Squat Thrusts/Burpees: 3 x 10-20 reps

Step-ups: 10-12” bench or step, 1 min. rapid pace with 30 sec. break x 3 sets

Abs:

• Crunches: 25 – 50
• Leg-lifts: 25 – 50
• Knee Grinders or Twist Crunch: 25 – 50
• Supermans: 2 sets x 12 reps

Cardio: 15 – 20 Minute run, do intervals twice a week by alternating running and jogging between light poles (basically, 30 seconds sprinting, 1 minute jogging).

Stretch and Cool-down: 5 minutes

That’s it! This is a great workout for staying in shape if you travel a lot – you can do all of it with minimal equipment.

Want to know more about Fighting Fit Boot Camp™?

Click here if you’re interested in finding a location: Find a boot camp workout in your area

Click here if you’re a fitness instructor or coach: How to become a certified boot camp instructor

A healthy vegan and Paleo-friendly breakfast of mangos, strawberries, raw walnuts, and water

Good, and good for you. Mangos and strawberries are delicious together. The strawberries are organic – any fruit you eat the skin with should be organic to avoid chemicals. The walnuts are full of protein and Omegas. And, the water is naturally alkaline to assist in keeping inflammation down.

Eat healthy – weight loss is at least 80% nutrition!

Here are some interesting fitness resources for you… Okay, so I just got into creating Squidoo lenses on fitness-related topics. It’s pretty cool – you create the lens and people can vote on your lens if they like it.

So, I’ve been having fun all week writing “lenses” (a lens is a page that’s like a mini-blog on Squidoo.com). This week I decided to focus on women’s fitness topics. There’s a ton of information online about womens workouts, but I decided to focus on topics that are of particular interest to women trying to get in shape.

One of things I did with these lenses is to link out to online fitness programs that I like are specific to women. Two of the programs I linked to are by people I know (well, actually one is by the wife of someone I know, who happens to work closely with another fitness pro on my list that I know – small world). And, two of the three programs are created by fitness professionals that are frequent contributors to popular fitness magazines.

Bottom line – the info is legit.

Now, normally I’d link straight to those programs, but then you’d have no reason to visit my Squidoo lenses.

So, here are the links to the lenses I created. Take a look, and feel free to leave a comment at the bottom of each lens.

Ab Workouts for Women – I actually include one of my favorite ab workout routines in this lens.

Strength Training for Women – In this one I talk about reasons why women should do strength training, and I provide some tips on getting started.

Leg Workouts for Women – Aha! Another free workout plan is revealed here.

Weight Training for Women – Think lifting weights will make you look like the She-Hulk? Think again – read this lens to find out why most women can lift without worrying about bulking up.

Women’s Workout Routines – My reviews of three of the best online workout routines.

Lift heavy if you can with this kettle bell workout, but if all you have is light kettlebell just increase your reps and density (do more in less time).

This is a basic full-body kettle bell workout I do when I want a quick full-body workout.

Simple, no frills, and quick.

• Two-Hand Swing – 20 reps
• One-arm Swing – 10-12 reps each arm
• One-arm (Hang) Clean – 10-12 reps each arm
• Overhead Clean – 10-12 reps each arm
• One-arm Row – 10-12 reps each side

Repeat the circuit if desired, up to three times or for 20 minutes straight with a 45 second rest between circuits. You can also add some Turkish get-ups if you’re feeling froggy.

Hey! Do you like working out with -

• Kettlebells
• Sandbags
• Ropes
• Heavy bags
• Heavy stuff like rocks and logs
• Tires
• Sledgehammers

And other various random manly objects?

Then you should take a look at this workout program. It takes kettle bell workouts and combines them with all kinds of crazy strength and muscle-building routines.

But only get it if you’re serious about functional strength and muscle.

Here’s the link: http://fitnessprogramsonline.com/underground

Warm-up: Aerobic exercise 5 minutes (treadmill, bike, etc.) moderate intensity

The Workout Circuit

Do each 15-20 reps of each exercise in the following circuit. Repeat the circuit 2-3 times.

Quads/Glutes + Shoulders: Medicine Ball Squats with Overhead Press

Hams/Glutes: Medicine Ball Lunge Extensions

Back: Seated Rows (bands)

Chest: Push-ups

Triceps: Triceps Extensions

Shoulders: Military Press (bands or ball)

Biceps: Curls (bands)

Abs/Core: Horizontal Medicine Ball Twists

Abs/Core: Saxon Side-Bends with Medicine Ball or Physio-ball

Abs/Core: Medicine ball Twists

Cool Down

Stretch: Head to toe, stretch each muscle group head to toe for 20 sec. min.

Kim’s new fat loss program is unlike anything on the market because each member will receive:

• A customized workout and nutrition plan, tailored specifically for you -
• Unlimited consulting from all the Fast Track experts with a guaranteed 24-hour response -
• Daily accountability from your very own trainer and other members in the program -
• Daily video tips, workouts, interviews, and lesson plans -
• Motivational rewards (free fitness products) for taking action and staying on track.

Also, from what I’ve heard they are doing something very unusual to motivate you even more to reach your fitness goals…

Every 3 months they’ll be sending the most improved member (and a friend or family member of their choice) on a vacation of a lifetime with Kim!

It sounds like a great program for anyone who wants to learn follow the Biggest Loser meal plan and exercise program.

Click here for more information on the program, and click here for some meal planning tips from Kim.

UPDATE 08/2010: Kim’s program is no longer available, but you can get information on Season 4 Biggest Loser winners Bill and Jim Germanakos’ new program where they reveal their secrets for losing 10-20 pounds of fat a month!

Here’s the link: http://fitnessprogramsonline.com/loser

Workout Frequency:

• No more than 3 times per week, per exercise/body part (I usually stick with 2 days and 72 hours between workouts).

Workout Intensity

• High weight (max. resistance = able to hold weight for one second at hardest part of rep)

• Low reps – 5 to 8 reps per set, 3 to 5 sets per exercise (focus on your weak areas)

Workout Duration:

• As long as it takes to finish, minimum 1 min. between sets (preferred – 2-3 minutes)

Exercises:

1. Deadlift
2. Squat
3. Pullup, Lat Pulldown, or Rows
4. Bench Press or Dips
5. Shoulder Press

It’s simple, but it works. Try it for a four or six week cycle!

First Principle of Health and Fitness: Attitude and Mindset

Having a positive attitude is an essential component of a healthy lifestyle. You have to believe that you can achieve the results you desire; otherwise, you’ll soon get discouraged and quit eating right and training.

So how can you stay positive? There are many simple ways to keep a healthy attitude… here are a few that I commonly share with my clients:

• Positive self-talk – The words you speak have a considerable effect on your beliefs. If you put yourself down, use self-deprecating humor, or constantly talk about your faults, you are sabotaging your own progress. Start reprogramming your brain by stating out loud several times a day such phrases as “I like myself” “I am able to reach my goals” “I can do it” and “I love working out and eating right.”
• Control negative thoughts – Choosing to dwell on negative thoughts and images can be very detrimental to our mental health. Whenever you find yourself thinking negative thoughts, acknowledge them and immediately stop dwelling on them.
• Be thankful – Motivational expert, author, and lecturer Brian Tracy
  says that this is one of the most important things a person can do to maintain a positive outlook. Every day, think of five things that you are thankful for, and write them down. Do this for 21 days and I guarantee you will notice a positive change in your outlook.
• Give yourself permission to fail – We all tend to fail now and again; it’s an unavoidable part of the life process. Yet, when we fail to reach our goals we are in turn blessed with new knowledge and insights that we previously would not have had. So, every failure brings us one step closer to reaching our goals. Embrace this and you’ll experience a power you never knew you possessed.

Once you have learned to develop and maintain a positive attitude, the other (physical) components of a fitness lifestyle are a piece of cake.

Proper Exercise is The Second Principle of Health and Fitness

This means having a safe and balanced exercise regimen that includes the following:

1. Cardiorespiratory training (for the heart and lungs; also known as aerobic exercise) – This can include jogging, swimming, biking, etc.
2. Strength training (to build lean muscle tissue, which will make you stronger and increase your metabolism) – Weight training, kettlebells, or bodyweight exercises all fit the bill.
3. And Mobility training (which will keep you more relaxed, supple, and hopefully, injury free) – Yoga, Pilates, certain forms of dance, and martial arts all are great for this, and are also good core strength builders as well.

Proper Nutrition – The One Everyone Loves to Hate

Clients always want simple diet guidelines for a healthy lifestyle that don’t require a lot of thought. I don’t wish to go into too much detail, because there really isn’t the space for it here, there are a few simple things you can do to improve your health by eating right.

For starters, you should be eating a diet free from:

• Excessive amounts of fried food,
• Saturated fats,
• Dairy products (organic low-fat products are okay – just don’t overdo it),
• Refined sugar and flour,
• Alcoholic beverages,
• And fatty red meat

I say “excessive amounts” because I don’t believe in being a complete fanatic about eating healthy; you should allow yourself one day per week to eat moderate amounts of foods that are not in your regular fitness nutrition plan.

So, what should you be eating then? A balanced diet for the athlete consists of the following:

1. Approximately equal amounts of protein and carbohydrates.

• Proteins: lean red meat, one or two whole organic eggs every other day is acceptable, poultry, fish, beans, raw nuts;
• Carbohydrates: fresh fruits and vegetables, whole wheat breads and pasta, and whole grains);

2. A moderate amount of unsaturated fats derived from fish, raw nuts, and the like.

3. And at least eight 8 ounce glasses of water (preferably filtered) per day.

Avoid fad diets and any dietary regimen that will put you into more than a 500 calorie/day deficit (your body needs a certain amount of calories to function; what you don’t take in that your body requires, it will get by breaking down fat, which is desirable, or scavenging muscle tissue, which is undesirable).

Proper Rest, an Essential Principle of Health and Fitness

I can’t stress this enough. Your body grows and repairs itself when you are at rest, specifically, when you are asleep. For some people, 6 hours of sleep is enough, while others can’t seem to get by without 8 hours a night.

Figure out what is best for you, and allow extra rest (maybe a mid-afternoon nap) during periods of hard training or stress (finals week, for instance). In short, get your rest!.

However, I’m not into hype – I’m more into what works and sharing it with my readers. So, I picked up a copy of Craig’s Turbulence Training 8-Week Bodyweight Program to check it out and see what all the hype is about.

Initial Impressions of TT

My first impressions of the program were pretty much that it’s short – almost too short. BUt, after I read the first few pages I started to see the wisdom in Craig’s approach to writing this book.

Personally, I don’t want to have to slog through page after page of exercise theory and endless yammering about how such-and-such university study said this, etc.

That’s one of the things I like about Craig Ballantyne’s book – it doesn’t waste time, but instead gets right to the workouts. Cool – I don’t have to read any boring yammerisms on the theory of exercise.

Another Thing I Like About Turbulence Training…

When it comes to exercise routines, in my opinion, shorter is better. That’s another thing I like about this program… all the routines can easily be done in under 30 minutes.

That works out perfectly for a quick early morning workout, or working out on a lunch break or at the park on the way home from work.

“But Mike… Does Turbulence Training Require Me to Buy Any Equipment?”

Nope. All you need is a place to exercise and do the cardio routines in the manual. To me, that’s one of the best things about this workout.

Heck, you don’t even need to belong to a gym – you can do this stuff at the park, in your garage, your backyard, or even in the stairwell of your apartment building.

Drawbacks to the Program

It’s going to cost you $40 clams. That’s not really a drawback in my book, since two months membership at the local big-box gym costs you more than that. Plus, you have to drive to the gym, find a place to park, wait on equipment, and so on.

Also, it’s in a book format, and I know some people prefer videos. However, all the photos and explanations are pretty clear, so there’s really no need for a video to go along with it.

A Recap…

Okay here goes:

Pros -

• Right to the point, no time wasted on stuff you don’t need to know -
• Workouts can be done in under 30 minutes -
• No need to go to the gym or to buy any special equipment -0

Cons -

• Price is $40 (like I said, it’s MUCH less than a gym membership)
• It’s in a book format, so there’s no videos to go along with it (but you won’t need them anyway)

All-in-all, I think Turbulence Training by Craig Ballantyne is a good buy for someone who is bored with the gym and who wants a quick workout routine that will burn fat.

Click on this link to visit the Turbulence Training website now

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About the author: Mike Massie, BAAS, NESTA CPT, is a certified personal trainer and boot camp instructor from Austin, Texas.