Total Core Fitness Bootcamp Blog

"a Fruit Kicked my butt!"

noreply@blogger.com (Unknown) — Tue, 28 Oct 2008 18:05:00 +0000

Stop making your kids fat.

noreply@blogger.com (Unknown) — Mon, 20 Oct 2008 13:31:00 +0000

What do kids look like?

No seriously, what do they look like? I do not see them outside playing that is for sure.

I remember when we used to come home, throw our school bags down and do out and ride a bike, play ball in nearest field, heck we played street football when we could.

Nope, kids cannot be seen right now.

There is more likely a kid playing a video game that mom and dad just had to get.

Sitting there playing their games with a coke and chips at their sides.

Or they are now doing this:

What If You Suceeded?

noreply@blogger.com (Unknown) — Wed, 15 Oct 2008 15:46:00 +0000

How many times have you stopped yourself from doing something different?

How many times have you started a diet or exercise program and stopped because of something somebody else said?

How many times did all these things happen from a simple thought that started with with "what if..."

You are not a lone, in fact you are in the majority.

How many times have you actually sat down and said, "what if I do not stop smoking?", "what if I do not go get checked by the doctor?" or "what if I do not start changing the way I eat and exercise?"

We seem to question the possible positives, but negate to ask the ask about what would happen if we do not change.

"I was tired of the gym and wanted to change things up. Finding boot camp was the best thing that ever happened to me. Camp is now apart of my lifestyle and I could not imagine a day without it. I have reached my goal weight and have never been so confident in my body."
Boot Camper Kristen.

I try to help people with boot camp by offering my 100% money back guarantee if someone did not like their experience and did not see any results from camp. I have yet to meet someone who has not seen in an improvement in their self-esteem, strength, inches or weight lost. Everyone has their measurement of success.

Never go into anything with an all or nothing mentality. You are only setting yourself up for failure.

Try something new and do not question "what if something bad can happen from it" ask yourself, "what if I stay on the same course I am going."

Remember mom always told you you try your vegetables because they were good for you. Yeah you may have thought it smelled bad before you tasted them, but the rewards for eating those vegetables rewarded you far more then not eating them at all.

See you at boot camp!

here is a positive What If?

P.S. The first ever Freaky Fat Loss PUMPkin Boot Camp will the 25th at 10am. I am waiting for final confirmation on the location. Will be a great day to bring your canned donations for the local food banks which are STRUGGLING right now.

WOW its been a week!

noreply@blogger.com (Unknown) — Fri, 10 Oct 2008 19:34:00 +0000

Hey folks, I have not forgotten about you!

It has literally been an insane week here. Had October's camp getting started (they hate me right now).

Also been working on some other projects, which I will be unveiling very soon.

Stay tuned.

NO Time? No Excuses (At Home Tip #1)

noreply@blogger.com (Unknown) — Fri, 03 Oct 2008 14:42:00 +0000

Getting out of work late, have to go pick up the kids from soccer practice, dinner, homework, etc. yeah you have a lot on your plate. Where is the me time? Where is the time to focus on you?

If you find you are strapped for time and you have kids who want to do what their parent's are doing, play a fitness game.

You can do this with 1 or 2 dice.

Assign numbers on the die to exercises.

1- push-ups
2- squats
3- crunches
4- jumping jacks
5- jump squat
6- reverse crunch

Now for beginners, I would just use one die, if you want to create a super set, then use both.

Everyone takes a turn rolling and they do the exercise that die shows. Simple.

Before you get started, you will want to decide how many reps you will do for each one. I suggest using 1 number for all of them. So in my game it would be 15 Reps for each exercise.

Once you do what you rolled, just roll again.

All you had to use was a room, die from a board game in your house and some fun.

"There's No Time, There's Never Any Time"

noreply@blogger.com (Unknown) — Thu, 02 Oct 2008 12:42:00 +0000

If you didn't get the joke of the headline, it is from Saved by the Bell. Classic line. Definitely a child of the 90's.

Have you ever just felt like there was not enough time in the day?

You wake up, get the kids ready, go to work and then you have to make a choice.

Do I workout, or sit in that nice comfy and welcoming spot on your couch.

There is always time to get a quick workout.

Why not do it on your lunch break at work? You don't think so? What if I told you that I could bring a Total Core Fitness Express Boot Camp to your company and give you and your co-workers a 30 minute workout that is likely to have you ask, "did we just do all that in 30 minutes?"

However, the one excuse nobody can ever use is the "lack of time." You can workout anywhere. Over the next couple of days I will list some ways for you to workout at home, a park and even at the office.

If you are interested in getting a Total Core Fitness Express Corporate Boot Camp at your company, then shoot me an email: ryan@totalcorefitcamp.com. Hurry, because I will only be taking a handful of lucky companies.

Remember check back with the blog to see tips on how you can still get workouts at home, the park and in the office.

Excuse My Rant On The Biggest Loser

noreply@blogger.com (Unknown) — Wed, 01 Oct 2008 17:04:00 +0000

I was watching The Biggest Loser last night and as with every year, I feel it is both a great show and a terrible one.

It is great for the people at home to see what hard work, motivation and the will to change will bring you. It shows how most of the contestants who are morbidly obese, who are on medications for their heart and other diseases, get off of them after they have started their change.

Here is where the show ticks me off.

These contestants are not in the real world. They are at a glorified fat camp.

In some ways it reminds me of celebrity life, only that you have to actually cook your own food. You do not have to work for money, you really do not seem to have anything to do there but workout.

Not to mention that they are working out more then 2-3 times a day, with a doctor on hand.

We have that in the real world?

Then they show people losing 10-20 pounds in a given week. Whenever you start to lose more then 2-4 pounds a week, you risk that weight coming back a lot easier. Do you know how many clients I have met who work their asses off, work out, go to work, tend to their family and repeat that cycle non-stop and are happy to lose 2 pounds in a week?

You now have people who watch this show, it gives them hope. They decide to go to the gym and if they do not see 10 pounds off in a week or two they quit. There is nobody there to hold them accountable, nobody there who will welcome them in and show them how to workout (unless they pay an obscene amount for a personal trainer).

That is why people have decided that boot camping it is the way to go. You have a trainer at the fraction of the cost of a personal trainer one-on-one who will keep you accountable, but you also have all the other boot campers who care about you and don't want to vote you off, because you learn how to lose weight.

Don't get me wrong, if you watch the show for the pure form of seeing people change their lives, its great. Just do not try telling me it is educational.

Want a reality check? Watch when NBC shows how many people are trying out for the show. Look at all the people who can barely walk or even stand in line. That is what America is starting to look like. Lines of people who are dying from heart disease, high cholesterol, diabetes, and raising their risk of getting certain types of cancers.

You don't need to be motivated by getting on a TV show. You need to be motivated to be able to live.

Move it or Gain it

noreply@blogger.com (Unknown) — Tue, 30 Sep 2008 15:39:00 +0000

Ready to get into those skinny jeans?

Looking to keep busy in the off week of camp?

Here is what you can do as a way to pass the time, before we start up again on October 6. By the way, if you have not registered for a camp, you can still get into the Edison camp at 5pm and the East Brunswick 6 AM camp. Go to www.totalcorefitcamp.com and register now! Spots are limited.

Boot Camp Tabatas (20 seconds on, 10 seconds rest for a total of 4 Minutes)
Round 1:
Push-ups
Butt To Chair Power Squats

Round 2:
Up Downs
Plank (worms)

Round 3:
Sprint
Squat Press

Enjoy!

post workout results, comments!

Shut Up and Race

noreply@blogger.com (Unknown) — Mon, 29 Sep 2008 11:50:00 +0000

There I am. Just finished the NYC Men's Health Urbanathlon and what was also the first race I have ever run. Want to know what I think of the race? 2 words.

FREAKING AWESOME!

Now I made a lot of rookie mistakes. The number one mistake was not knowing that the plastic thing in my registration bag was my racing chip. Yeah. Not a good way to start the day.

Begged the people at the registration desk for another chip and after dealing with me for 5 minutes, they were nice enough to let me be someone who was not there. So my name won't show up on the final race times.

This was also the first time I went running without music of some sort blasting into my head. I was so used to having music keep me paced, I questioned how I would do it. I didn't wear my IPOD because of the possiblity of heavy rain and not sure how it would all hold up on the obstacles. However, after seeing how everyone around me was able to get through fine with theirs, I am rethinking about it for next year.

The first obstacles were the jersey barriers. These were pretty easy. You had 2 Jersey barriers to hurdle with a tunnel to crawl through, then 1 jersey barrier, then another tunnel and a final jersey barrier and then you go about 4 miles to your next set of obstacles.

What kills you from the obstacles is that it forces you to move faster, which if you worked on running at a certain pace, well this is going to throw a wrench in that system.

Second Obstacles were first the cargo net crawl, then monkey bars followed by the Marine hurdles. The obstacles if you train right are easy. What makes them a bit more interesting, especially the monkey bars, is the rain and sweat. The bars were wet and that made gripping them very interesting and very challenging.

To be honest when I was training, I had no idea what to really expect in this race. It was challenging me both physically and mentally. However
the one thing that never came across my mind was "can't". I looked for everything inside me to keep me motivated.

The obstacles go by so fast, you try to remember what you just did. Enjoying the sites of the NY Waterfront was cool, but what made this race great was the racers themselves. Everyone was pushing each other to be their best, to challenge their potential. If you tried to stop, someone would try and get you to keep pace with them.

Now the part of the race which will test anyone is the 52 stories of stairs you have to go up. Note, this means you are doing roughly 104 flights of stairs up and then down. i have never questioned my physical fitness until I got to about the 20th floor. Where my body after running over 6 Miles and 2 sets of obstacles finally was being tested way beyond any way I have felt before.

The thoughts that came across my mind as I climbed slowly up WTC 7, was how in the world did those firefighters on 9-11 get up over 70 stories with close to 80 pounds of equipment. A true testimate to thier streghnth.

When you get out you have another mile and a quarter to run. You have your final 2 obstacles. The taxi hurdle and the 10 foot wall climb.

Then as fast as you started, you were done. While I was running I was excited to be among some amazing athletes. Because the people who finished this race a little over an hour are amazing. I did what I set my goal to be and be in the Top 500 of the 1000 racers. I finished around 1 hour and 39 Minutes. I know for next year I will be ready for those stairs and I am going to be in the Top 250.

Only a few days away

noreply@blogger.com (Unknown) — Thu, 25 Sep 2008 13:05:00 +0000

Saturday at 7am when my feet start to pound the pavement for a little over 8 miles in NY, I will be seeing what my training has done.

It's feeling like Christmas morning right now. Only days away, going to wake up extra early and challenge myself more then I have ever.

I have never run a race outside of track in High School. No 5ks, no 10 ks, nothing. I never had the time. I would train for a race almost every summer only to have every race fall on a Sunday. This time, it is a Saturday and I am not missing it.

If you can find an event; wedding, reunion, your birthday, a race or office competition. Do it.

Have something you can focus to the final event.

The journey will change you and the benefits. Train hard and dream big.

Best Diet Plan Ever

noreply@blogger.com (Unknown) — Wed, 03 Sep 2008 18:04:00 +0000

100 Never Hurt So Good

noreply@blogger.com (Unknown) — Mon, 11 Aug 2008 17:00:00 +0000

Looking for a challenge or at least a change in your workout?

Here is one of the boot camp challenges recently accomplished by boot campers in under 45 minutes.

Find a park or go to a track or your use your neighborhood block.

Here are the rules:
There are 4 rounds. You will start by doing laps and each round you will cut 1 lap out. After running you will do 4 exercises, 25 reps each.

Here is where you will start:

4 Laps (round 2 -3 lap...etc)
25 Push-ups
25 Squat Presses
25 Crunches
25 Up-downs (burpees /squat thrusts)

Weekend Challenge

noreply@blogger.com (Unknown) — Fri, 27 Jun 2008 13:25:00 +0000

OK do the following workout and post how you did with the time it took you do the workout.

Pyramid Fun
Do each exercise one after the other with no break.
You will do 10 rounds. Round 1 (10 Reps), Round 2 (9 reps) etc.. all the way to 1 rep each.

Push-up
Punches
Knee Tucks
Jumping Jacks
Up Downs (Burpees, Squat Thrusts)
Shoulder Press
Short Squat

When finished for added fun 1 mile run sprinting between every 2 phone poles.

June Boot Camps are Kicking Ass!

noreply@blogger.com (Unknown) — Thu, 26 Jun 2008 17:59:00 +0000

June Total Core Fitness Boot Campers are kicking some serious ass this session.

Enjoy walking up and down those stairs, the soreness will subside.

EB-AM is looking at playgrounds in a whole different light now.

The Edison crew know they love HIIT on the track at the very end of a camp.

EB-PM keep on asking for that hike.... it is coming.... just not today

If you are not in camp and want to see why we are maxing out in numbers, register now at www.totalcorefitcamp.com

Boot Camp Tip: Stay Hydrated

noreply@blogger.com (Unknown) — Tue, 24 Jun 2008 11:46:00 +0000

You may notice you are sweating quite a bit at boot camp lately. Sounds silly, but seriously we are all losing a lot of water during our workouts. Couple of things to keep in mind as you go through camp:

Thirst is the first sign of dehydration. To avoid dehydration, be sure to stay hydrated throughout the day. You can lose up to 32 ounces of water during boot camp, so be sure to replenish what you lose. Staying hydrated throughout the day can help your performance the next day.

Bring a water bottle or 2 to camp. Drink one on the way or take it with you while you workout. Keep one in the car to replenish after. Drink several glasses throughout the day. Try to avoid caffeinated beverages. (I know this is unreasonable since we are asking you to give up alcohol, but if you can cut back it helps).

Most of us won't need Gatorade during a one hour workout, but you might consider an electrolyte-type drink if you feel you are not recovering quickly or feel light headed after your workout.

Try to take a few sips every 10-20 minutes while working out. PM every 5-10 in intense heat.

Wear light colored clothing (it is starting to be sunny for the AM, PM definitely consider light colors).

The pavement you run on can retain heat as well, go to the grass if the pavement is too hot (this most likely applies to PM more than AM).

Be safe, if you feel loopy or faint, back off & take a break if necessary!

The Secret To Success in Boot Camp

noreply@blogger.com (Unknown) — Thu, 19 Jun 2008 17:42:00 +0000

I was running yesterday training for my run in September (8.6 miles with obstacles and running up and down 52 flights of steps)

I was dying, ran 1.5 miles at a 7:15/mile pace, then proceeded to do 4 200 yard sprints and 4 100 yard sprints. I wanted to stop, however the entire time all I could think about is my goal. I could hear the people telling me that I wouldn't be able to do it. I knew I wanted to do this for me, but to also show my players that if you work for something hard enough, you can accomplish it.

This is my advice to you. Find that kid in you. You know that teenager who went out and did everything they were told they could not do.

Since when did we start listening to other people anyway? It seems as if we are now programmed to say, "nah I won't do it, your right, it will be to hard." or worse, you say to yourself "I can't".

"I Can't" is the same as saying, "I quit", "I don't really care about my goals", "It's not me, its the exercise."

If you want to be better, if you really want to get results then you have to believe.

I do not care about what your friend said.
I do not care about what your family member said.
I do not care about any excuse you could possibly give me.

You can do it and it all starts with you believing in yourself.

You have a hard time doing one push-up? Good, now you have a starting point. Aim to try to do 1 more push-up every class. After 20 days if you are able to do 20 push-ups you can see how far you came. I have seen it done.

I have been told most of my life that I would not be able to do something. I remember being told that when I decided to go private that I would not make past 6 months. Here I am a year later with more boot campers and more drive.

I like to think about my end goal and I like to prove people wrong. However I know I will not do it all unless I put all my energy into it. This goes for my workouts and diet too.

Sure I fall off the wagon with eating from time to time, but then I have to get refocused. I think about Evan, I think about being a role model, I think about living longer and I think about how I feel when I am doing it all.

You are no different then anyone else. Stop thinking you are. Stop accepting the crap that people have shoved to you all these years making you think that for one second you were second best or second rate. YOU CONTROL YOU.

I believe in everyone who enters my camp. Those who stay and those who quit. I believe in you are capable of a lot more then you think you are.

I am passionate about helping people find themselves. Helping you find that person you can be and should be.

I do not know what you have gone through in life. I do not know what your motivation is. I do not know anything that has come before camp. What I DO KNOW is that by taking the first steps into camp you have the little ounce of self belief in you and I want it to grow.

If you need to talk, if you need to vent, if you need help with something, please do not hesitate to ask.

Remember the key to boot camp is not just showing up. It is about believing in yourself. It is about going all out in class and knowing that you are proving other people wrong.

Portion Distortion- Then vs Now.

noreply@blogger.com (Unknown) — Fri, 04 Apr 2008 15:07:00 +0000

OK let's face it, we eat to much. Especially when we go out or on the run. How crazy is it that restaurants are now marketing that they serve correct portions now, because well, people eat more then they need. You know that some bottles of soda actually were for 1 serving, now they are for 2 servings and you just drank those 2 servings in 1 minute.

Do You Know How Food Portions Have Changed in 20 Years? Watch this video and find out, you will be surprised.

This video was created from the slide show 1 on http://hp2010.nhlbihin.net/portion/

Operation Fight Cancer!

noreply@blogger.com (Unknown) — Wed, 19 Mar 2008 19:40:00 +0000

Total Core Fitness Bootcamp will be having a Bootcamp For a Cure workout on April 5 from 9am-10:30am. We are also forming a team and raising money online for our Relay For Life team.

You can join our team!

For more information on "Bootcamp for a Cure" and our Relay for Life team or if you want to just donate, go to www.totalcorefitcamp.com/fightcancer.htm

Still thinking about it? Watch This

Always Something New

noreply@blogger.com (Unknown) — Sun, 16 Mar 2008 14:47:00 +0000

You won't find your local gym's fitness bootcamp wanna be class do things like this!

This was with the few that braved it out for the Weekend Warrior class on Saturday's 8:30-10am.

Bootcamp For a Cure

noreply@blogger.com (Unknown) — Fri, 14 Mar 2008 18:42:00 +0000

April 5th, 2008 I will be holding a bootcamp workout as a fundraiser for the American Cancer Society.

The cost is a $20 or more donation.

You can also get a great workout by Joining the "Total Core Fitness Bootcamp Relay For Life Team"

Go to http://www.totalcorefitcamp.com/fightcancer.htm for more information

So Are You Accountable?

noreply@blogger.com (Unknown) — Tue, 19 Feb 2008 12:18:00 +0000

I will always tell everyone, find your motivation. What is it that moves you to do what you do? What makes you go to work everyday? What makes you want to do the things you love to do?

I have my own motivations. One of which is my little boy. Sure there are days I would like to quit what I am doing and there are plenty of days I do not want to move off the couch or drink more then I should during the week. Then I remind myself, that my actions now will effect my health later and if I want to live long and healthy to see him grow up, see him get married and have kids, then I have to hold myself accountable.

Accountability. It is amazing how many times we hear this word thrown around, and now this being election season, it is used more by people then many others. However, we ask that our politicians be accountable for their actions, yet many people are not of their own.

I like to think of it as, how can a parent yell at a kid for not eating their vegetables and yet the parent is there throwing theirs out. How can a parent say, you better get moving your gaining weight, yet they themselve struggle to fit in the jeans they shove on every morning, because they refuse to get off their butts and get moving. When will people stop talking and start acting.

If I am going to be the role model for my son, I know I have to do the things I preach. Eat right, excercise daily and make a difference in the world.

People are measured by what they do, not by what they talk of doing, not by making excuses to start tomorrow, not by saying anything, they just do it.

What motivates you? Who is looking at you, watching your actions? Are you accountable?

3 Little Letters

noreply@blogger.com (Unknown) — Fri, 18 Jan 2008 17:37:00 +0000

You hear me say it over and over again. I will whisper, scream it, say it, sing it, I do not care what I have to do to get you to believe it.

“Whether you think that you can, or that you can't, you are usually right.” - Henry Ford

Yes you CAN.

Every day I hear people say that they can't lose weight. They are right. If you tell yourself something enough times, eventually you believe it as truth, and your perception becomes your reality. So, if you keep telling yourself you cannot lose weight, you will be right.

Of course, this works both ways. If you believe and tell yourself everyday that nyou can lose weight, that can eat healthy and change your lifestyle, you will. Find a motivational tool to help you. Maybe you have a wedding to go to and you have a certain dress you want to fit into. Maybe you want to slip into those jeans instead of fighting with them, pulling and tugging while you lay on the groud to force yourself into them.

Still think you can't? Well, here is a story of what you can do when you change can't to can. Back in 1977, Rick Hoyt asked his father Dick to participate in a 5k race to benefit a local athlete who had been paralyzed in an accident. Dick was no runner, but agreed to do it with his son. Oh, and by the way, Rick was born as a spastic quadraplegic, non-speaking person with cerebral palsy, so that meant Dick would be pushing him in his wheelchair. It meant a lot to his son, so Dick said "I can". (Side note, if you don't think your health means much to your family, you might actually want to ask them.)

Since that day in 1977 when Dick Hoyt said "I can", he and Rick have not only competed in countless 5k races, but this non-runner has pushed his son in marathons around the world. Then, Dick, who couldn't swim, said "I can learn," and in 1985 they started competing in triathlons. According to Dick, he "sank like a stone" at first. But he kept thinking "I can", and of course, he was right.

So, next time you think you can't, just watch this video and remember that the person swimming past you is a 65 year old man pulling his son in a dinghy tied to his waist. At one time, he couldn't swim either.

Still think you can't?

See It, Beleive It, Do It

noreply@blogger.com (Unknown) — Thu, 17 Jan 2008 13:09:00 +0000

Last night's camp was intense and everyone fought through like champions. I bet if I asked everyone who thought they could not do that 18 exercise circuit, there would have been hands. I know I heard the moans when everyone had to do it a second time.

(this lovely picture is one camper's circuit card, with how many reps they did with 1 min and the second in 35 seconds)

This is why before any exercise or anything in life you have to stop for a second. Clear your mind and focus. See it in your mind what you are going to do, create a goal. Believe you are going to do it. If you think you can't, you won't. Then go and do it.

I cannot emphasise enough the importance of writing down what you do in a workout. How can you improve or challenge yourself, if you do not know what you did before? For example. If you had a goal of 15 military push-ups in 45 seconds, but you did 20, write that down! Why? Because that is your new goal for next time. Why sell yourself short and do less next time, when you can clearly do more. This is how we improve.

Next time you are going to workout on your own do the following.

1. write down exercise.

2. see in your head, you doing the exercise, believe that you will achieve it

3. Do the workout and do what you can. If you need to pause, then pause, but try to get through the time.

4. Write down what you did. This is now your lowest your goal can be for next time.

*****************************************************************************
If you have not registered for next month's camp, go do it now! The spaces are filling up and you do not want to be on the waiting list. www.totalcorefitcamp.com

New Free Fat Loss Report

noreply@blogger.com (Unknown) — Mon, 14 Jan 2008 14:19:00 +0000

Go to Base Camp: www.totalcorefitcamp.com

to get your copy of this FREE report.

It is a workout you can do in your office, in a hotel, at home, in a park. Basically you can do it anywhere.

The best part? It is with a chair and your body weight.

Total Core Fitness Bootcamp Announces New Camp!

noreply@blogger.com (Unknown) — Fri, 11 Jan 2008 12:58:00 +0000

Sorry I have not been updating as much as I would like to, but I have been busy in a good way. Designing new and exciting workouts and trying to kep up with the demand to expand boot camp.

Because of the overwhelming numbers of people who have wanted to join camp this session and had to be put on the waiting list, I have opened up a 6AM camp in East Brunswick.

Registrations are going on now and already both PM and AM classes are filling up. If you want to guarantee a spot, I would go register now. www.totalcorefitcamp.com