Posts: 3

1. Featured Client

   21.Dec.06, 15:13 EST
   
   Share It | Spread It | Comments: 0

   Workout Plan For Beginners Each month we will celebrate a client's success and achievement! If you need an workout plan for beginners, gain inspiration from the story of Kyle Meyer! Featured Client Story: Kyle Meyer, Fat Busting Warrior Here's How Kyle is Going to Lose 38 Pounds Kyle Meyer is going to bust the fat and kick some bad habits! He has agreed to allow his results to be tracked publicly. I will be reporting on his progress every four weeks. Here's his story: Kyle is 54 years old, married with children and a successful business man. We went to high school together and we found out about a year ago through the planning of our high school reunion that we were both living in Fort Lauderdale. Kyle was very athletic in high school and was an avid wrestler and was in great shape. He is 5 feet, 10 ½ inches tall and weighed 168 pounds in high school. Now that's a few years ago since we both graduated from high school in 1970! Kyle now weighs 213 pounds, was taking blood pressure medication and is still taking medication for high cholesterol. Kyle has been training with me 2 to 3 times per week on the beach and has experienced significant fitness improvement. However, he has not experienced any significant weight loss. He is dealing with an issue of tight Achilles tendons which has been exacerbated by his excessive weight. I asked him what he thinks is the reason for the lack of weight loss and here are the bulleted points: Cheese (daily) Munchies (daily, roasted and salted nuts, chips with dip and others) Wine (at least half a bottle with dinner) Dessert (with every meal) More than 2 cups of coffee a day (every day) Bread made with white flour (every day) Pasta (more than three times per week) Portion sizes too large
   
   Kyle's present body measurements are: Neck: 17" Arm: 13 3/4" Chest: 45" Waist: 43 3/4" Hips: 44" Thigh: 21" Calf: 14" Weight: 213 lbs. Height: 5' 10.5" Age: 54
   
   Now just what is Kyle's action plan? Here it is: No more than once a week of cheese, dessert, bread with white flour and pasta. Effective January 8th, 2006, no alcohol whatsoever for 30 days. No more munchies. No more casual eating for reasons other than hunger. Regular exercise at least four to five times per week. Drink lots of water as the beverage of choice. Generally avoid processed, refined foods. Eat lots of plant based foods. Lots of vegetables and some fruits. Reduce portion sizes. Lose 1 to 2 pounds per week and meet or exceed weight loss goals every four weeks for four months. Target weight after four months: 187 lbs. That's a weight loss of 26 lbs. over four months. Then a weight loss of an additional 12 lbs. over two additional months with a total weight loss over a six month period of 38 lbs. and a final target weight of 175 lbs. Meet or exceed all fitness goals every four weeks for the next four months. Constantly think and implement sugar and fat reduction strategies in his daily eating habits.
   Based on Kyle's present weight of 213 pounds let's take a look at some health assessment calculators: BMI or Body Mass Index. Body mass index (BMI) is measure of body fat based on height and weight that applies to both adult men and women. BMI Categories: Underweight = <18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obesity = BMI of 30 or greater
   
   Using an online calculator at the website of the American Diabetes Association, Kyle's BMI is 30.6 which is in the obese range. BMI Calculator, American Diabetes Association Weight Assessment Based on the Dietary Guidelines of Healthy Americans, Kyle's ideal weight should be within the range of 131 to 176 pounds. There is a wide range because a small, medium or large build will determine the approximate proper weight. Kyle weighed 168 pounds as a high school wrestler. He now weighs 213 pounds. His present waist is 43 3/4'. Healthy Body Weight Calculator, University of Virginia Now since I'm retired military, let's take a look at the weight standards of the U.S. Army. Based on Kyle's age of 54, the maximum weight permitted would be 192 pounds. Now this is a maximum weight which takes into consideration a large frame. Kyle has a medium build. US Army Physical Fitness and Weight Charts

2. Testimonials

   21.Dec.06, 15:01 EST
   
   Share It | Spread It | Comments: 0

   The "Bootcamp on the Beach" Workout program is the most invigorating workout program in which I have participated. As a 32 year old former college athlete who became a 14-hour per day working lawyer, I felt the need to do something different in order to get back into shape. I have lifted weights and jogged on and off for several occasions throughout my life, but felt I needed to do something unique to change my lifestyle and get my interest back in working out. Luckily, I was able to meet Bob Weinstein and participate in his "Bootcamp on the Beach" workout program. It truly changed my life. The combination of strength and endurance training over a three month period shed three waist sizes, brought back the strength that I had ten years ago in my legs and upper body, and gave me stamina that I have not felt since my college days. The fact that Bob works out with you will push you to your limits. As an avid athlete, I can honestly say that I have never had such intense workouts. You feel more alive than ever in the midst of these workouts. There is no indoor gym in the world that can give you such an extreme cross-training workout while breathing in that fresh ocean air and seeing the sun rise over the Atlantic Ocean (if you choose the morning workout). I highly recommend that anyone do what I did--make a short commitment to this program and it will change your life forever. - Richard, Fort Lauderdale, Florida
   
   Training with Bob was a treat! After following the same old routine at my gym for years, meeting Bob brought the "fun" back into my workout. He incorporates strength and endurance training all in one session. Definitely worth every ache and pain! - Angelika - Financial Advisor, Fort Lauderdale
   
   "Awesome Trainer! I went from running a mile in 10 minutes 20 seconds to just 8 minutes in two months of training with Bob. He is very good at focusing on my individual fitness level and then moving me forward." Michele, Hollywood
   
   "I have taken just three classes and feel great! Like my body is alive again. It had been years since I hadn't really worked out. I like that the exercises are simple movements, but effective, believe me your muscles will feel it." - Pat, Miami
   
   "Fitness Boot Camp has taken me to new levels of strength and endurance. I have worked out in the gym doing strength training and some cardio. This workout feels like three hours although it only lasts for about one for beginners." - Mike, Miami
   
   "I have finally found the right motivation to help me lose weight and get fit. I’m not very athletic and have not worked out regularly. This fitness boot camp program has helped me to look and feel great! …. And it’s a lot of fun, too!" - Penny, South Beach
   
   "I had to respond to this seemingly random email I received yesterday. I don't believe in coincidence so I have to assume that there is some reason why just this week I saw you on the beach doing your thing. Today after a ride, I saw you again leading a small group of people thru what must be your beach boot camp workout. I had a strange sense of pride watching you out there with those people. I was compelled to keep watching. You appeared to own that beach and I was struck by your ability to be firm yet compassionate, intense and serious, yet fun. I'm not sure exactly why I wrote this to you except to say thanks for your 30 years of service and your continued committment to the growth and development of others. It's just so strange. I saw you this week after a 3 hour bike ride and you said, "good start". I loved that. I hope you remain a part of our beach for a long time to come. - Cindy Taffel

3. Classes

   21.Dec.06, 14:35 EST
   
   Share It | Spread It | Comments: 1

   Group Class Descriptions Beach Boot Camp group classes are regularly scheduled every Monday and Wednesday at 7 PM and every Saturday at 8 AM. Classes are 90 minutes long. We meet One block south of Las Olas on A1A, corner of SE 5th Street and A1A (one block east of the International Swimming Hall of Fame). Map It!. Contact cell phone: 954-636-5351.
    Sign Up Today! 
   
   All other group classes (as listed below) and personal training programs are by appointment only. BEACH BOOT CAMP 
   Sign Up Today! 
   
   Lt. Col. Bob Weinstein, aka the Health Colonel, as seen on the History Channel, conducts a mlitary-style complete body workout on Fort Lauderdale Beach designed for all fitness levels. Not your typical drill instructor; all positive motivation and lots of fun. Great team spirit and team atmosphere. New members are immediately introduced to the veteran troopers and receive lots of support and motivation from team members as well. Group classes are conducted Mondays and Wednesdays at 7:00 pm and Saturdays at 8:00 am. 
   
   Bring a towel and water. We meet corner of SE 5th Street and A1A just one block south of Las Olas 10 minutes prior to class begin. Classes are 90 minutes. Sign up now for one class, 3 months or a year. View the latest articles and television segments on Beach Boot Camp. 
   
   For personal training inquiries or more information call Bob at 954-636-5351 and/or email him at TheHealthColonel@BeachBootCamp.net. M.O.V.E. WEIGHT LOSS and FITNESS Sign Up Today! 
   
   Lt. Col. Bob Weinstein, aka The Health Colonel, who has been featured in print and television, is kicking off a NEW and EXCITING realistic WEIGHT LOSS PROGRAM called M.O.V.E. Lifestyle Based Weight Loss and Fitness Program. His four month program is affordable and is designed to empower you to take charge of your eating and exercising habits while receiving the motivation and guidance to stick with the program and continue it as a part of your new found lifestyle. In the M.O.V.E. program, you will MAXIMIZE your results, OVERCOME your weaknesses and bad habits, attain VICTORY assured through lifestyle change empowerment, all which will make your ENERGY levels will soar! 
   
   This progam will teach you to: 
   - Overcome mental obstacles 
   - Manage time with a busy schedule 
   - Eliminate excuses 
   - Stay motivated even when you don't feel like it 
   - Design your environment for success. 
   - Strategically plan on a weekly, monthly and yearly basis so that you stay on track for what is most important in your life. 
   - Manage stress by calling time out. 
   - Deal with interruptions and temporary set-backs. 
   - Change your way of thinking so that your thoughts are focused on what is truly best for you. 
   
   
   ABS-ON-THE-BEACH By Appointment Only Think you know how many different ways you can work those abs? Think again! This workout will bring your abs back to life amongst palm trees and white sand while listening to the ocean breeze and waves. A relaxing and energizing workout. And yes, the focus will be to strengthen that "six-pack". Both 30 and 60-minute classes are available. 
   
   HIPS-THIGHS-BUTT-ON-THE-BEACH By Appointment Only How many times have you said that you really need to firm up the hips, thighs and butt? This class takes care of business! The gluts will be screaming after this workout! There's no way around success with regular attendance of this class. Oh yes! Feel the burn! 
   
   CHEST, ARMS, SHOULDERS AND BACK ON THE BEACH By Appointment Only A light to moderate workout. Lots of variety on this one. We'll use the resistance band and a series of body weight exercises to enhance this workout (30 minutes). 
   
   CHEST, ARMS, SHOULDERS AND BACK By Appointment Only A hard workout, but very rewarding. Lots and lots of push-ups, pull-ups and full body weight dips. Did you know that there are five different ways to perform a pull-up and just as many types of push-ups? This workout is specifically designed to take the entire upper body to new levels of strength and endurance not thought possible! This is also for all fitness levels. YOU do what YOU can do and YOU WILL IMPROVE! 60 MINUTES. 
   
   STRETCH-THAT-BODY-ON-THE-BEACH By Appointment Only There will be a light to moderate 30-minute session and a moderate to hard 60-minute session. 
   
   SPEED DRILLS ON THE BEACH AND HARD SURFACE By Appointment Only Ever wonder how some people run so fast? Ok, ok, some have more so-called fast twitch muscles. Whether you've got more fast twitch, slow twitch, low or no twitch muscles, this workout WILL improve your speed which I call the "base pace". Three miles of interval training will take up to 60 minutes depending on the fitness level.; first mile just jog, second mile is broken down into quarters and the last mile is broken down into eighths. It will also improve your cardio and endurance. Your leg power will increase significantly on this workout. I do not recommend this one more than once per week and no long runs the next day or the day before. 
   
   FITNESS TEST AND GOAL SETTING By Appointment Only Body composition (fat %), Dips, Push-ups, 1 mile run and pull-ups (optional). For the dips, push-ups and crunches you are to perform as many as you can within 2 minutes. The mile run is to be completed as fast as you can. Then, four week goals are set by The Health Colonel. Short term and long term goals are a part of creating that new you! 
   
   BIKE AND CROSS-TRAIN ON THE BEACH By Appointment Only No, I don't mean bike in the sand! What you'll do here is bike, stop, work a body part, bike, stop, work a body part which will include some short distance running drills as well. We can make a real game out of this one by timing it and including a minimum number of stops for workouts. 
   
   DOG WORKOUT By Appointment Only That's right! You're going to include "Poochy" or "Fido" for this workout. If time is an issue, "walk" the dog AND get your workout … cross-training style. You will need a leash. This one will be great entertainment for "mans best friend". Your dog will really be impressed with you after this workout. Walking the dog will never again seem as fun. In fact, Fido may expect this every single time you step out the door for a "walk". 
   
   MANY OTHER VARIATIONS By Appointment Only There are many, many other variations of training on the beach. Speak with Bob (The Health Colonel) about what you would like to achieve. Don't be afraid to express and imagine those goals that you thought were unachievable for you. Sometimes our mind creates the limitation for the body. With Fountain of Youth Fitness the mind will create opportunity for the body and mind! See photos at http://www.flickr.com/photos/colonelbob/