Coconut Flour

Kimberly's Progress Pic

August 09 Fitness Bootcamp Results at Smith

BK and the Modified Inferno Workout 26 AUG 09

Tonight, BK was sole bootcamper to make it, so he got the full fury of the modified Inferno Workout all by himself. He did 4 rounds of the killer workout and he put out max effort. Great Job BK!! He is showing alot of motivation and self discipline which has already given him results. He has received compliments and people can already see a big change. The workout consisted of the wheel barrow push, the tire jump to pushup and the tire pull. It's a total body scorcher and high intensity cardio all packed into a fast fat blasting circuit.

Kimberly's Workout 25 AUG 09

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Today, Kimberly did a killer workout consisting of kettlebell squat to overhead press with 30lbs with both hands and single arm kettlebell squat to overhead press with a 35lb kettlebell, then the powerwheel handwalking, pikeup to pushup and knee tuck in, high box jumps, glute-ham raises, 180lbs shrug machine deadlifts, jumping pullups to pushups and 135lbs barbell deadlifts. She completed this workout after completing the morning fitness bootcamp workout. These exercises are very difficult for most women and Kimberly shows that women can train hard and should not be intimidated by hard exercises. The days of the pink dumbbell for women are over!!

Powerwheel Handwalking 1

Powerwheel Handwalking 2

Box Jump 1

Box Jump 2

Glute Ham Raise

180lbs Shrug Machine Deadlift

Jumping Pullup to Pushup

135lbs Barbell Deadlift - even though Kimberly could do 180lbs on the shrug machine deadlift, the barbell deadlift is much harder, even with lighter weight. It is lower to the floor which increases the difficulty level alot. Here she struggles to pull off a rep with 135lbs and she got it!

Powerwheel Pikeup to Pushup and Knee Tuck In

The wheel barrow - a new toy in the yard

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200 lbs of concrete in the new wheel barrow

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SAT WOD - Inferno 22 AUG 09

New Workout
I always try to amaze myself and once again I pulled it off. I kicked my own ass in 1 minute and 15 seconds and it was the hardest cardio interval I've done lately. It was also a total body smoker. The video doesn't look like I'm really exerting myself but let me tell you what... it kicked my ass like nothing I've done lately. I was only trying to demo the exercises for the video but it turned into a shotgun blast of lung searing hell. This workout of the day was thus named "inferno". Complete as many rounds as possible in two minutes - I was done with one round.

Why was it so hard you say? 1. I weigh 225lbs and it's hard for me to move my fat butt with my injuries. 2. ok the wheelbarrow has at least 200lbs of concrete in it. The tire pull used the tire with rim (35lbs at least) and a 50lb sandbag in it so conservatively let's say 85lbs. Then add the run, jump over the tire and pushup and you have found a new short cut to intensity.

This workout will be coming soon to a bootcamp near you - modified of course. If you want to test yourself to the under 2 minute challenge, let me know - I dare ya.... hehehehe



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Kimberly's Testimonial

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Eric's Fitness Bootcamp

We had a recent addition to the bootcamp at the house. Catherine, who was the fat loss challenge winner from the June Bootcamp at smith, has joined the house bootcamp.
She has done two killer workouts so far and she isn't afraid to get down and dirty in the yard- Tabata style. The clan is growing, slowly but surely. The intensity and results are hard to beat.

Latonya's Testimonial

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Fitness Bootcamp Tabata Workout

Thursday night's bootcamp workout consisted of sandbag squats, tire pulling, and battling ropes. The bootcampers warmed up with a jog down the street and then some pushups and squats followed by stretching. Then we cranked up the workout muse tabata music and let the intensity begin. High intensity tabata work gives you the EPOC effect that will burn calories for 12-36 hours after the workout. Combine that, with my nutrition plan, and the targeted fat loss cardio plan that I give you, and you are guaranteed to burn fat and tone muscle. The bootcampers put out max effort and did a great job!

WARMUP JOG

BATTLING ROPES DEMO

TABATA ROUND 1 W/ WORKOUT MUSE

Rachel hits the ropes - she is doing great and looking good!

Proper Deadlift Technique - Humor

Don't do this at home. This is funny- Thanks Rogers!!

Wednesday Bootcamp Workout at the House

Rachel and the boys did an awesome workout tonight.
They did a Tabata drill consisting of the inchworm, plank, double crunch, side plank and
sandbag overhead carry.

Meal Of The Week 11 AUG 09

It's ugly but tasty as most are

Tuesday Outdoor Workout

Tonight, I had a gap between my last client and the bootcamp so I decided to get in a quick 30 minute workout out in the yard. My schedule has been super busy so I have to try to practice what I preach to fit in my workouts. I used bodyweight, tires, sandbags and stones. I warmed up with some pushups to tire jumps and then went to the overhead carry to throw followed by the tire jump. Then I did some overhead lunges to throw followed by some sandbag shouldering and stone squat to overhead press. I finished with the stone overhead carry and then it was bootcamp time. So when you are pressed for time, you can still do a short and intense workout.
No excuses. Make it happen!

July Bootcamp Video

I'm trying to improve my video editing skills so here is an experimental video that I put together. It's a work in progress but it shows the highlights of a Tabata Bootcamp workout from the July 09 class. My camera man in training- Mikey actually shot the footage.

Kettlebell Training for Women

Kettlebell Training for Women on the Blog

Many women are intimidated by kettlebells and other free weights. I try to teach my personal training clients the value of dumbbell, barbell and kettlebell training early on. There is nothing to fear as these tools are some of the most effective strength and conditioning devices available. Core training is unavoidable with the use of kettlebells, dumbbells and barbells.

Today, Kimberly, who is participating in her 2nd fitness bootcamp class, as well as personal training with me now, conducted a killer kettlebell workout. She ran through my circuit of squat to overhead press, (double and single arm), the swing, windmill, windshield wipers, renegade rows with pushup, upright row to squat thrust and sumo deadlift. Kettlebell training is very technical and it takes practice and patience to master the movements. Driving on the heels and firing the glutes forward are the key components of most kettlebelll techniques.
Check out her videos:

KB SQUAT TO OVERHEAD PRESS

ALTERNATING 1 ARM KB SQUAT TO OVERHEAD PRESS

KB SWING

KB Windmill

KB WINDSHIELD WIPER

KB UPRIGHT ROW TO SQUAT THRUST

Renegade Rows with Pushups

KB SUMO DEADLIFT

Fat Loss Honor Roll 31 Jul 09

Clients did a great job this week.

Melissa lost 2.7% Body Fat and raised her bench press from 105lbs to 120lbs this week. She is only 5lbs away from joining the Bench Press Club! Awesome work!

Rogers lost 4.3% Body Fat - Great Job!

Sean raised his Bench Press from 285lbs to 290lbs.