Beach Boot Camp Fitness

Teenager with liver disease saved by eating large amounts of junk food

2012-02-13T13:16:00.000-05:00

FOX News - Health - Top Headlines - Teenager with liver disease saved by eating large amounts of junk food

Foods to speed up your metabolism

2012-02-10T11:27:00.000-05:00

FOX News - Health - Top Headlines - Foods to speed up your metabolism

Study: Green tea drinkers show less disability with age

2012-02-06T10:05:00.000-05:00

FOX News - Health - Top Headlines - Study: Green tea drinkers show less disability with age

10 foods that sound healthy, but aren't

2012-02-03T09:56:00.000-05:00

FOX News - Health - Top Headlines - 10 foods that sound healthy, but aren't

Vitamins: What to take, what to skip

2012-02-01T14:50:00.000-05:00

FOX News - Health - Top Headlines - Vitamins: What to take, what to skip

SUPPORT AND SOCIAL NETWORK BEST WAY TO PROMOTE FITNESS AND HEALTH

2012-01-31T17:52:00.001-05:00

January 18, 2012 One Day After Surgery

The new year is now in full gear! After successful prostate cancer surgery on January 17, 2012, I have been declared cancer free. No surrounding tissue around the removed prostate gland had cancer. For those of you who are not up to date, I had an agressive form of prostate cancer requiring the removal of the prostate rather than just treating it. The surgery was conducted using the davinci procedure and was done at Holy Cross Hospital. A second opinion from the Cleveland Clinic confirmed the complete removal of the prostate. I highly recommend that guys get their PSA tests on a regular basis. Back in October 2011 I had a routine test done because my wife happened to go to the doctor due to flu symptoms. My PSA was very elevated so I went to get a biopsy done. The biopsy takes 12 very small tissue samples from the prostate and was done on an outpatient basis; I was out the same day and back to work the next day. The results were at first devastating but then - after further tests - finding out that the cancer had not spread to other parts of my body was very good news.

Colonel Bob with His Lovely Wife Grit on January 28, 2012

On January 28, 2012, I attended the annual Navy League Ball with my lovely wife Grit and got on the dance floor with her a couple of times. So what's my present status? I'm back to work as of last week. No running or strenuous upper body exercises for another two weeks. You should have seen the beaming smiles on the faces of some of my boot camp recruits when I mentioned, "No running for two weeks." I further explained that my doctor said that I am not to run for two weeks; my doctor did not refer to other boot camp recruits who have the pleasure of continuing to run.

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My favorite QUOTE:

It's not how long we live but how we live that is most important. If we focus on how we live, we will - in all probability - live longer and have a higher quality of life. by Colonel Bob

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Bob Weinstein

Lt. Colonel, US Army, Ret.

954-636-5351

thehealthcolonel@beachbootcamp.net

www.beachbootcamp.net

BLOG: http://colonelbobsbeachbootcamp.blogspot.com

CALENDAR OF EVENTS: http://colonelbobsbeachbootcamp.blogspot.com/p/events.html

PHOTOS: http://colonelbobsbeachbootcamp.blogspot.com/p/photos.html

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IN THIS ISSUE:

-SUPPORT AND SOCIAL NETWORK BEST WAY TO PROMOTE FITNESS AND HEALTH

-EARLY BIRD BOOT CAMP

-REGULAR BOOT CAMP CLASSES ARE AT THE MARRIOTT HARBOR BEACH

-HEALTH AND FITNESS BOOKS TO GET YOU STARTED IN THE NEW YEAR(EBOOKS AND IN PRINT)

-HEALTHY RECIPE BY MY WIFE GRIT -BOOT CAMP PHOTOS, HOLIDAY EVENTS AND MORE

-CALENDAR OF EVENTS

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SUPPORT AND SOCIAL NETWORK BEST WAY TO PROMOTE FITNESS AND HEALTH

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The special teams of the Navy SEALs just marked and celebrated 50 years of service. SEAL Teams 1 and 2 were commissioned in January 1962. "You trusted the people you worked with every day because they would take a bullet for you and you knew that," said Frisk, who became a SEAL in 1966. This exemplifies the level of trust and team support that exists amongst SEAL members. This same level of trust and support in the pursuit of fitness goals will accomplish an ongoig lifestyle that is healthy and not just a temporary fix because it happens to be the beginning of the new year or because summer is coming and you want to look good in that bathing suit. For the past 10 years I have strived to create an environment at beach boot camp that allows all to feel welcome to attend and fully supported as if they have joined a family. Those attending have embraced this approach. The veteran members have immediately welcomed the new boot camp members into the fold and made them feel at home and appreciated.

YOUR ACTION PLAN: Apply the support system to your fitness program outside of the boot camp classes and seek out others who have common healthy goals and join them in the journey to stay healthy and fit, and have fun and make friends along the way.

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EARLY BIRD BOOT CAMP

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Early bird boot camp is starting on Thursday, January 5, 2012.

The cost is $150 for the five week program and is nonrefundable. We meet Tuesdays and Thursdays at 5:30 AM on the West side of the Las Olas Bridge in Fort Lauderdale and finish at 6:30 AM. There is free public parking along the side streets. Please dress for the weather. If you dress properly for the workout you will not be cold during cold weather training. I can assure you that the body warms up quickly while working out. Email me at thehealthcolonel@beachbootcamp.net or call 954-636-5351 if you would like to signup.

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REGULAR BOOT CAMP CLASSES ARE AT THE MARRIOTT HARBOR BEACH

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Regular, ongoing boot camp classes take place at the Marriott Harbor Beach on Mondays, Wednesdays and Thursdays at 7 PM and Saturday mornings at 8 AM. Registration is at my website www.beachbootcamp.net or call 954-636-5351 if you need more info. There are single rates and also 3 and 12 month memberships.

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HEALTH AND FITNESS BOOKS TO GET YOU STARTED IN THE NEW YEAR(EBOOKS AND IN PRINT)

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1. Food and Fitness Journal

2. Boot Camp Fitness for All Shapes and Sizes

3. Weight Loss - Twenty Pounds in Ten Weeks

4. Quotes to Live By

5. 600 Push-ups 30 Variations

6. Ten Week Workout Plan

You'll find all these books at: http://colonelbobsbeachbootcamp.blogspot.com/p/books_09.html

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HEALTHY RECIPE BY MY WIFE GRIT

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Creamy Berrie Smoothie

amount for 4 portions

You need:

• 3 sliced bananas

• 1 cup milk

• 2 cups plain yogurt

• ¾ cup of frozen or fresh berries (e.g. strawberries,blueberries, or mixed berries)

working material:

• cutting board

• little knife

• blender

STEPS:

1. Peel and cut the banana in little slices, put them in the blender, and add your berries of choice, also add the milk and the yogurt.

2. Blend them until everything is creamy and smooth.

3. Fill the smoothie in 4 glasses and enjoy.

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BOOT CAMP PHOTOS, HOLIDAY EVENTS AND MORE

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http://colonelbobsbeachbootcamp.blogspot.com/p/photos.html

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CALENDAR OF EVENTS

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http://colonelbobsbeachbootcamp.blogspot.com/p/events.html

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CONTACT COLONEL BOB

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Bob Weinstein

Lt. Colonel, US Army, Retired

www.beachbootcamp.net

954-636-5351

thehealthcolonel@beachbootcamp.net

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FOX News - Health - Top Headlines - 15 ways to improve your fitness

2012-01-31T09:52:00.000-05:00

FOX News - Health - Top Headlines - 15 ways to improve your fitness

FOX News - Health - Top Headlines - How to break bad habits

2012-01-30T10:15:00.000-05:00

FOX News - Health - Top Headlines - How to break bad habits

Phys Ed: The Dangers of High Heels - NYTimes.com

2012-01-27T10:50:00.000-05:00

Phys Ed: The Dangers of High Heels - NYTimes.com

Merrell Down & Dirty National Mud Run Series presented by Subaru

2012-01-05T13:51:00.000-05:00

Merrell Down & Dirty National Mud Run Series presented by Subaru

Five Tips on What NOT to Do or Think in the New Year by Colonel Bob

2012-01-05T10:20:00.000-05:00

I wish you who read these words much happiness and prosperity in the new year and beyond. I have much to be thankful for and wake up every day with the words "It's a great day to be alive." and "What can I do today to please God?" Treasure every moment and understand that in every situation there is a right way to react and there is always something positive to learn. On my learning journey I have come up with FIVE TIPS ON WHAT NOT TO DO OR THINK IN THE NEW YEAR (and beyond).
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My favorite QUOTE:
"It's good to have money and the things money can buy, but it's good, too, to check up once in a while and make sure that you haven't lost the things money can't buy." -George Horace Lormier
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Contact info:
Lt. Colonel Bob Weinstein
US Army, Ret.
954-636-5351
thehealthcolonel@beachbootcamp.net
www.beachbootcamp.net

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IN THIS ISSUE:
-FIVE TIPS ON WHAT NOT TO DO OR THINK IN THE NEW YEAR
-EARLY BIRD BOOT CAMP
-REGULAR BOOT CAMP CLASSES ARE AT THE MARRIOTT HARBOR BEACH
-HEALTH AND FITNESS BOOKS TO GET YOU STARTED IN THE NEW YEAR(EBOOKS AND IN PRINT)
-HEALTHY RECIPE BY MY WIFE GRIT
-BOOT CAMP PHOTOS, HOLIDAY EVENTS AND MORE
-CALENDAR OF EVENTS
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FIVE TIPS ON WHAT NOT TO DO OR THINK IN THE NEW YEAR
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1. Do not think that you will never die.
2. Do not take life for granted.
3. Do not think that your not so good eating habits will not have a negative influence on your health.
4. Do not take family, friends, acquaintances, colleagues or customers for granted.
5. Do not think that your lack of physical activity will not negatively influence your health.

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EARLY BIRD BOOT CAMP
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Early bird boot camp is starting on Thursday, January 5, 2012.

The cost is $150 for the five week program and is nonrefundable. We meet Tuesdays and Thursdays at 5:30 AM on the West side of the Las Olas Bridge in Fort Lauderdale and finish at 6:30 AM. There is free public parking along the side streets. Please dress for the weather. If you dress properly for the workout you will not be cold during cold weather training. I can assure you that the body warms up quickly while working out. Email me at thehealthcolonel@beachbootcamp.net or call 954-636-5351 if you would like to signup.

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REGULAR BOOT CAMP CLASSES ARE AT THE MARRIOTT HARBOR BEACH
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Regular, ongoing boot camp classes take place at the Marriott Harbor Beach on Mondays, Wednesdays and Thursdays at 7 PM and Saturday mornings at 8 AM. Registration is at my website www.beachbootcamp.net or call 954-636-5351 if you need more info. There are single rates and also 3 and 12 month memberships.

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HEALTH AND FITNESS BOOKS TO GET YOU STARTED IN THE NEW YEAR(EBOOKS AND IN PRINT)
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1. Food and Fitness Journal
2. Boot Camp Fitness for All Shapes and Sizes
3. Weight Loss - Twenty Pounds in Ten Weeks
4. Quotes to Live By
5. 600 Push-ups 30 Variations
6. Ten Week Workout Plan

You'll find all these books at: http://colonelbobsbeachbootcamp.blogspot.com/p/books_09.html

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HEALTHY RECIPE BY MY WIFE GRIT
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Creamy Berrie Smoothie
amount for 4 portions
You need:
- 3 sliced bananas
- 1 cup milk
- 2 cups plain yogurt
- ¾ cup of frozen or fresh berries (e.g. strawberries,blueberries, or mixed berries)

working material:
- cutting board
- little knife
- blender

STEPS:
1. Peel and cut the banana in little slices, put them in the blender, and add your berries of choice, also add the milk and the yogurt.
2. Blend them until everything is creamy and smooth.
3. Fill the smoothie in 4 glasses and enjoy.

--------------------------------------------------------------------------
BOOT CAMP PHOTOS, HOLIDAY EVENTS AND MORE
--------------------------------------------------------------------------

http://colonelbobsbeachbootcamp.blogspot.com/p/photos.html

--------------------------------------------------------------------------
CALENDAR OF EVENTS
--------------------------------------------------------------------------
http://colonelbobsbeachbootcamp.blogspot.com/p/events.html

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CONTACT COLONEL BOB
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Bob Weinstein
Lt. Colonel, US Army, Retired
www.beachbootcamp.net
954-636-5351
thehealthcolonel@beachbootcamp.net

Early Bird Boot Camp Starts January 5, 2012, Happy New Year!

2012-01-02T13:39:00.000-05:00

NEXT FIVE WEEK, 5:30 AM CLASSES START ON

Thursday, January 5, 2012.

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 Program Rates:

2 times Per Week: $150 for the entire five weeks (Tuesdays and Thursdays).
PAYMENTS ARE NONREFUNDABLE.
Single session attendance is $20

Training Dates:

Note: If you don't want to wait until the next early bird five week training 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 SINCE THERE WILL BE NO TRAINING FOR ONE WEEK. HERE ARE THE DATES:

WEEK 1: 1/5 (Thu)
WEEK 2: 1/10 (Tue) 1/12 (Thu)
WEEK 3: NO TRAINING ON 1/17 AND 1/19
WEEK 4: 1/24 (Tue) 1/26 (Thu)
WEEK 5: 1/31 (Tue) 2/2 (Thu)
WEEK 6: 2/7 (Tue) 2/9 (Thu)
WEEK 7: 2/14 (Tue)

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.

Rates for Five Week Program:

2 times Per Week: $150 for the entire five weeks.
Payments are non-refundable

Pay-as-you-go rate: $20 per class

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. If necessary, supplemental training sessions will be conducted to make sure everyone can complete all training sessions.

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

Office 954-636-5351

Cell 954-790-7111

www.BeachBootCamp.net

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

Colonel Bob on Facebook

NUTRISYSTEM limited time special price

Lifestyle Changes Prevent One-Third Of Cancers, Study Says | Fox News

2011-12-09T10:48:00.000-05:00

Lifestyle Changes Prevent One-Third Of Cancers, Study Says | Fox News

NY Times: Changing HFCS To 'Corn Sugar' Is A Good Idea - The Consumerist

2011-11-04T15:19:00.000-04:00

This topic has been surfacing again and again. If you take the politics out of the it, and let the nutritional science talk, you will find that there is no significant difference between HFCS (High Fructose Corn Syrup) and Granulated Sugar. I agree with the editors of the New York Times on this one. This present status of corn syrup versus sugar is misleading for the consumer. Granulated sugar is just as much a sweetener and should not be considered better. We have a general problem of too much sweetening whether it's corn syrup (sugar) or granulated sugar.

NY Times: Changing HFCS To 'Corn Sugar' Is A Good Idea - The Consumerist

Christopher McDougall on Barefoot Running - NYTimes.com

2011-11-03T12:39:00.000-04:00

Christopher McDougall on Barefoot Running - NYTimes.com

Early Bird Boot Camp, Five Week Program starts Nov. 15, 2011

2011-11-01T14:17:00.000-04:00

NEXT FIVE WEEK, 5:30 AM CLASSES START ON

Tuesday, November 15, 2011.

2 times Per Week: $150 for the entire five weeks (Tuesdays and Thursdays).
PAYMENTS ARE NONREFUNDABLE.
Single session attendance is $20

Training Dates:

<p>&amp;amp;amp;lt;p&amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp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Note: If you don't want to wait until the next early bird five week training 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

TRAINING SCHEDULE

Five Week Small Group Training Program

Week 1: 11/15 and 11/17
Week 2: 11/22 and 11/24
Week 3: 11/29 and 12/1
Week 4: 12/6 and 12/8
Week 5: 12/13 and 12/15

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.

Rates for Five Week Program:

2 times Per Week: $150 for the entire five weeks.
Payments are non-refundable

PICNIC at Birch State Park, Nov. 19, 2011

2011-10-26T09:43:00.000-04:00

Beach Boot Camp Picnic at Birch State Park

Please join me for our annual fall picnic at Birch State Park. It's a time to just get together, get to know one and other better, play some games and yes, enjoy some food and drink. Your family and friends are invited as well.

Beach Boot Camp has been happening almost ten years now. Some of you have been a part for many years. It's a great time to get together and celebrate.

Keep my cell phone 954-790-7111, handy in case you can't find us at the park.

WHEN: Saturday, Nov. 19, 2011 starting at 10 AM

WHERE: Birch State Park (entrance from Sunrise Blvd), corner of Sunrise Blvd and A1A in Fort Lauderdale, FL The first to arrive will secure a picnic grill and tables. Please use my cell 954-790-7111 and/or email me to find out exactly where in the park. I'm looking for volunteers to arrive early and secure a spot for us. Please note that pavilions are rented spots so don't use them.

BRING EXTRA CHAIRS, GAMES AND PORTABLE TABLES IF YOU HAVE THEM. ABOUT THREE DAYS PRIOR TO THE PICNIC I WILL LET YOU KNOW WHAT MAY BE A GOOD IDEA TO BRING.

RSVP TO THEHEALTHCOLONEL@BEACHBOOTCAMP.NET 954-790-7111

Bob Weinstein

Lt. Colonel, US Army, Retired

954-636-5351

www.beachbootcamp.net

COME TO THE HARBOR BEACH MARRIOTT SPA & FITNESS OPEN HOUSE!

2011-09-27T12:57:00.001-04:00

COME TO THE HARBOR BEACH MARRIOTT SPA & FITNESS OPEN HOUSE!

Fitness Class Schedule

Saturday, October 1, 10 am - 4 pm

TIME	CLASS	LOCATION
9:00 – 9:45	Spinning	Movement Studio
10:00 – 10:45	Zumba	Spa Labyrinth
11:00 – 11:45	Kickboxing	Spa Labyrinth
12:00 – 12:45	TBA	Spa Labyrinth
1:00 – 1:45	Belly Dancing	Spa Labyrinth
2:00 – 2:45	Yoga	Spa Labyrinth
3:00 – 3:45	Zumba	Spa Labyrinth

CLASS SPACE IS LIMITED & IS BASED ON FIRST COME, FIRST SERVED BASIS!

Saturday, October 1^st 10 am - 4 pm, Harbor Beach Marriott is having a Spa and Fitness Open House. There will be Group Classes on our outdoor labyrinth, mini chair massages, personal training tips from the pros, spa product vendors offering mini treatments and samples, healthful food and beverage selections, raffle for prizes, and more!

As our Club Member we invite you to bring guests, free of charge, to join us for a day filled with wellness, fitness and fun. Please understand that our Resort may be a little busier than usual. Thank you for understanding.

Please RSVP by calling The Club at 954.765.3026.
SEE YOU AT THE OCEAN!

Early Bird Five Week Boot Camp Starting 10/11/2011

2011-09-22T12:24:00.001-04:00

NEXT FIVE WEEK, 5:30 AM CLASSES START ON

Tuesday, October 11, 2011.

2 times Per Week: $150 for the entire five weeks (Tuesdays and Thursdays).
PAYMENTS ARE NONREFUNDABLE.
Single session attendance is $20

Training Dates:

<p>&amp;amp;amp;lt;p&amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;a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Note: If you don't want to wait until the next early bird five week training 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

TRAINING SCHEDULE

Five Week Small Group Training Program

Week 1: 10/11 and 10/13
Week 2: 10/18 and 10/20
Week 3: 10/25 and 10/27
Week 4: 11/1 and 11/3
Week 5: 11/8 and 11/10

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.

Rates for Five Week Program:

2 times Per Week: $150 for the entire five weeks.
Payments are non-refundable

Diabetes Rate Hits 366 M, Healthcare Spending $465 B

2011-09-14T11:10:00.000-04:00

Diabetes Rate Hits 366 M, Healthcare Spending $465 B

Five Hard Core Ways to Burn Fat and Calories - Beach Boot Camp Style

2011-09-09T11:03:00.001-04:00

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

Early Bird Boot Camp, Five Weeks, 5:30 AM, Start date: Sep. 6, 2011

2011-08-25T11:16:00.000-04:00

NEXT FIVE WEEK, 5:30 AM CLASSES START ON

September 6, 2011.

2 times Per Week: $150 for the entire five weeks.
PAYMENTS ARE NONREFUNDABLE.
Single session attendance is $20

Training Dates:

Five Week Small Group Training Program

Week 1: 9/6 and 9/8
Week 2: 9/13 and 9/15
Week 3: 9/20 and 9/22
Week 4: 9/27 and 9/29
Week 5: 10/4 and 10/6

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.

Rates for Five Week Program:

2 times Per Week: $150 for the entire five weeks.
Payments are non-refundable

Holding a Grudge Could Kill You – Why You Need to Forgive

2011-07-21T10:40:00.002-04:00

You may be asking what a grudge or forgiveness have to do with health and fitness. If you are holding anything against anyone you are at risk of ill health and early death. What does the lack of forgiveness do to the one who will not forgive? Here are some of the consequences of lack of forgiveness:

Consequences of Lack of Forgiveness:

Hurt
Negative attitude
Vengeance
Bitterness
Excessive use of foul language about others
Excessive use of foul language about yourself
Holding a grudge
Tense and stressful when around the person you haven't forgiven.
Person you haven't forgiven maintains power over you
Depression
Alcohol and drug abuse
Chronic pain
Anxiety
Promiscuity

Benefits of Forgiving:

More friends
Enhanced psychological well-being
Normal blood pressure
Less inflammation in the body
Better sleep
Enhanced spiritual well-being

You may freely publish this article as long as it includes the following:

Author: Lt. Col. Bob Weinstein, US Army, Retired

http://www.BeachBootCamp.net

Lt. Col. Joseph "Bob" Weinstein, U.S. Army, retired, is a leading authority on military-style physical fitness for civilians and can be found at http://BeachBootCamp.net. He is nationally known as the Health Colonel and has been featured on the History Channel. He specializes in a military-style workout for all fitness levels on Fort Lauderdale Beach in South Florida. He is the author of Boot Camp Fitness for All Shapes and Sizes, Weight Loss - Twenty Pounds in Ten Weeks, among others. Sign up for his free Health and Fitness Newsletter at http://BeachBootCamp.net.

How Important is Exercise Form?

2011-07-20T16:00:00.000-04:00


Colonel Bob Climbing Palm

Just the other day during one of the boot camp workouts on the beach, a new recruit who was really out of breath, began to apologize for feeling fatigued and out of breath with statements like, "I'm sorry. I'm really out of shape. Sorry, I can't keep up with the others." Such statements are always an opportunity to address the class with my most important fitness related quotes:

You must meet my friend Fatigue, before you can meet my friend Progress. Fatigue is the gatekeeper to Progress.

Related to this quote are the instructions about form and modification of exercises.

In the fitness industry there is – in my view – an overemphasis of exercise form and technique. How important is form and technique when exercising? What is the highest priority of any exercise program that is designed to keep us fit? For the past ten years Colonel Bob has been offering a beach boot camp workout on Fort Lauderdale Beach in South Florida. Most of the exercises are natural body weight exercises and the use of a resistance band to add variety to upper body strength training.

The answer to the question about the importance of form can be found in the purpose of the workout. Here are several choices to choose from in deciding what the focus of Colonel Bob's beach boot camp programs is:

a. Become an athlete
b. Win races
c. Bikini body
d. Combat ready
e. Health and movement
f. Look good in a tight T-shirt
g. Washboard abs
h. Be stronger than anyone else

The correct answer is “e." Health and movement.

The beach boot camp classes are in a group environment which allows for team support and camaraderie. Every new recruit receives the same instructions:

"This is an all fitness levels class. Stay in touch with your body during the workouts. If you need to back off on an exercise, by all means do so."
Here are five exercises as examples of the health and movement approach to exercise:

Squats

If you find you are getting too fatigued and cannot keep up with the count of repetitions or you have a medical issue which restricts the performance of a regular squat with proper form, pick the range of motion that will allow you to perform the squat without hurting yourself.

Push-ups

While the class is performing regular push-ups, some recruits will opt to perform knee push-ups. Knee push-ups are a way to modify the regular push-up. However, there is a better way to get more out of the push-up even though you find you cannot go all the way down and push your body back up. The solution is to perform a partial, regular push-up. In this case, you will only go down as far as you can and still push-up your body back up. This modification is much more effective than performing knee push-ups and will eventually lead to you being able to perform a regular push-up without modification.

Boot Camp Fitness for All Shapes and Sizes: Complete Manual to Exceed Your Goals

Bicep curls with the resistance band

The resistance band biceps curl sometimes cannot be performed with the full range of motion due to fatigue or other reasons. Simply perform a partial motion especially if you are in a group environment with a specific rhythm of count for the repetitions. You are still working those muscles with a partial motion and you are also working on muscle endurance which is the ability of muscles to continuously work under fatigue.

Jumping jacks, also called a Side-straddle-hop

The first way to modify a jumping jack is to reduce the width of the spread of legs. If you are having medical issues with your legs, simply move your arms and side step with your legs.

Running and jogging
Instead of stopping or slumping in your running posture when getting fatigued, try slowing your pace, even to the point of a shuffle, if necessary. Throttling your pace while maintaining good posture is a great way to keep going and work on that mental strength as well. Do away with that all-or-nothing thought of you can either jog or you must walk or stop. There are many stages of pace in between. Make use of them.

Your Action Plan:

Get more out of your strength, endurance and cardio workout while burning more calories and practice safely modifying your workouts. Please consult with your doctor before trying any of the exercise tips found in this article. You perform all exercises in this article at your own risk.

Weight Loss: Twenty Pounds in Ten Weeks- Move It to Lose It
Food & Fitness Journal

You may freely publish this article as long as it includes the following:
Author: Lt. Col. Bob Weinstein, US Army, Retired
www.BeachBootCamp.net

Lt. Col. Bob Weinstein, USAR-Ret is a leading authority on military-style physical fitness for civilians and can be found at http://BeachBootCamp.net. He is nationally known as the Health Colonel and has been featured on the History Channel. He specializes in a military-style workout for all fitness levels on Fort Lauderdale Beach in South Florida. He is the author of Boot Camp Fitness for All Shapes and Sizes, Weight Loss - Twenty Pounds in Ten Weeks, among others. Sign up for his free Health and Fitness Newsletter at http://BeachBootCamp.net.

Early Bird Boot Camp, Five Weeks, 5:30 AM, Start date: Aug. 2, 2011

2011-07-19T15:42:00.002-04:00

NEXT FIVE WEEK, 5:30 AM CLASSES START ON

August 2, 2011.

2 times Per Week: $150 for the entire five weeks.
1 Time per Week: $85 for the entire five weeks.
PAYMENTS ARE NONREFUNDABLE.

Training Dates:

Five Week Small Group Training Program

Week 1: 8/2 and 8/4
Week 2: 8/9 and 8/11
Week 3: 8/16 and 8/18
Week 4: 8/23 and 8/25
Week 5: 8/30 and 9/1

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.

Rates for Five Week Program:

2 times Per Week: $150 for the entire five weeks.
1 Time per Week: $85 for the entire five weeks.

Pay-as-you-go rate: $17 per class

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. If necessary, supplemental training sessions will be conducted to make sure everyone can complete all training sessions.

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

Office 954-636-5351

Cell 954-790-7111

www.BeachBootCamp.net

TheHealthColonel@BeachBootCamp.net

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