Seacoast Boot Camp

Does Anyone Really Believe That You Can Walk Away The Pounds

2010-02-17T12:30:00.001-08:00

If you do believe that then stop reading this as I am going to insult you. Thinking that you are going to lose weight simply by walking is absurd. If you have been bed ridden for 20 years and all of a sudden you can walk, then yes walking could be considered exercise (for a while) but if you walk everyday, then no you aren't going to walk away anything. Its like housework, you burn calories while doing it but it is not exercise. If you want to lose weight and change your body composition then you have to exercise and I don't mean getting on an eliptical at the gym and reading your newspaper. I mean real exercise. It doesn't require a lot of time but it does require a commitment and that is when most people come up with the excuses. In conclusion: walking is a way to get around if you want to lose weight get off your ass and really exercise. Next post we'll talk about high fructose corn syrup and is it making you fat or is that your excuse.

clean and Jerks

2010-02-11T07:13:00.000-08:00

Julie, Jill and Angela

Is Julie clapping ??

Ring Rows - gotta love it

Front squatting on the system - I should

probably be spotting Liz

Working on our Jerk

Drive the bar up and drop under to catch

John's getting ready

We are still working on our clean and jerk form. I think a lot of you are having a hard time with dropping under the bar after the drive with your legs versus just a plain ol push press where you push most of the way to the top. We will keep working on it though.

The Ahnold Workout

2010-02-02T08:14:00.001-08:00

Yesterdays clean and press was the old Arnold style 12/10/8/6/6. Sometimes its good to go back and do some different type workouts.

Intensity

2009-12-04T04:57:00.000-08:00

How hard should we work out? How long should we work out? Can I work out 2 - 3 times a day? These are all questions that I have been asked many times. I am amazed that some people still think that workouts should be based on time and not intensity. I suppose that I could work out 2 or 3 hours a day if my workouts consisted of machine based exercises and cardio equipment. Then I wouldn't be stressing my body out too much and I could go to the "gym" 2 times a day. In my opinion the best way is to hit it hard and make it count. Meaning go to your box (or gym), and have a workout planned that works your entire body and also your energy systems (ATP, anaerobic, aerobic etc) be intense and make it count, NO HALF ASSING it! If it takes you 20 minutes to accomplish that - then walk away and be happy knowing that you did more of an effective workout than that person on the elliptical for 45 minutes.

Thanksgiving Morning Workouts are the Best

2009-11-29T13:48:00.001-08:00

Robert getting ready to do his share of burpees for his team

Gabe and Amelia with Jill and Angela watching. Mark is on the other team

Team Jumps and step ups

10 people on Thanksgiving morning for a few box jumps burps and coffee. How good is that

Why Aren't the Workouts Posted

2009-11-23T06:35:00.000-08:00

Every now and then someone wants to bring in a pen and paper and copy down our workouts. I then have to inform that person that the workouts are not to be written down or taken away and copied or duplicated elsewhere. Why is that, when workouts are posted all over the internet and really you can go out to your car and write it down after you are done? Our workouts are for us Warriors and Bootcampers, except for a few that are unique to us, they are kinda like the ones that you can find all over the internet (remember I said kinda and we also have some that I haven't seen done anywhere else). Seacoast Boot Camp and Warrior Fitness workouts can be done by anyone of any fitness level - BUT - they always need to be supervised and sometimes adjusted due to injuries, fitness levels and many other variables. Form and understanding what you are doing is extremely important. It makes for a safe, effective and challenging program that for about 95% of all participants has made incredible change in their fitness levels and body shape.

GUY I might LOSE it

2009-11-19T06:54:00.000-08:00

This week has been a very tough week with me receiving emails telling me how sore you are (good sore) and this morning 5 out of 6 in the 0600 class letting me know that they may lose it. 0645 didn't say anything but they had that look. Getting sick is not what we are going for but sometimes going so hard that you feel like you are going to be sick is what we have to do.

Today is the second time this week for deadlifts and presses (along with some other good stuff). One day for heavy lifting and today for more reps at a lighter weight (is 185 considered light). Throw in some rack holds and burpees and ring rows and we have a great week

Why is Eating Healthy so Difficult

2009-11-16T07:04:00.000-08:00

What you are about to read is my personal opinion and is not based on scientific facts!!
Why is eating so difficult? I think about this quite often and I think it is because of a lot of reasons. I think most people know what they should be eating or at least what they shouldn't be eating, but the food industry and all the media outlets (TV, infomercials, radio ads, the magazine at the checkout counter) are doing their best to confuse us. I have a pretty good understanding of the physiology of micro and macro nutrients and how they break down and are used in the body, but even I get taken sometimes. Not that long ago I read an article about a new supplement or superfood (can't remember for sure) and the article convinced me that I should be using this product. And for a couple of hours I was convinced that I had missed something that we should be taking/using. Of course I then did my research and realized that I had been sensationalized by this article and that it was completely useless except for someone making a profit off of the product. The other problem is that our lives have become so hectic and rushed that unless we plan out every meal, we will end up eating foods that have no nutritious value. Eating healthy is not difficult - planning our meals around our busy schedules is difficult. I was asked this AM what would be a good breakfast to have on the go. Of course my response was "fruit, hard boiled eggs, leftovers from last night, cottage cheese, cheese and milk. Of course there are other choices but the point though is that it has to be on the "go" because that person doesn't have the time to make a nutritious breakfast in the morning. Thus the popularity of drive thrus for EVERY meal - hell they even stay open after midnight now for us. I am not immune to this either as I go thru a DD drive thru every day once or twice for coffee and unfortunately because I am not always the best prepared eater, sometimes a donut. Most likely we will never go back to the times of waking up to a warm breakfast followed by a leisurely drank cup of coffee, but if we make the effort and plan our meals we can eat better foods and have better meals on the go. Also, Eating healthy does not mean eating the same foods or not eating good tasting food (another subject for another day). As we cut the crap remember to plan meals, make as much as you can the night before, make a lunch the night before and Plan, Plan and Plan.

Cutting the Crap - 15 to 25 November

2009-11-15T07:38:00.000-08:00

Today is the first day of CTC and I want to remind everyone of the rules.
No sugar
No sugar substitutes
No High Fructose Corn Syrup (HFCS)
No processed foods
No Refined flour 0r flour products
No Alcohol

Breakfast today was eggs with onions and peppers, real cheese and Louisiana hot sauce

ABSolutely a great day

2009-11-13T07:25:00.000-08:00

Today was some planking and KTE plus ring holds and other great core exercises.. Oh plus 80 perfect push ups.

First Video

2009-11-11T06:28:00.000-08:00

0600 group flipping the tire in November. How good is that. Of course this is after sumo deadlift high pulls and pull ups and some other fine exercises. Of course let's not forget Mondays heavy push press with Robert pushing up 195 (with just a little help), not bad for only starting about 3 months ago and telling me that he can't bench 100 pounds.

Goals for 2009

2009-10-28T08:04:00.000-07:00

I asked all participants to think about why they are in the program and what they are trying to get out of the program. I also asked you to come up with a fitness/health goal for the end of December, which gives us 2 months. The responses are slowly coming in and it is good to see that you aren't just saying lose weight. Losing weight is a good goal, but I like to see you change your body composition. Either way think about it realistically.

Cut the Crap Challenge

2009-10-22T12:43:00.001-07:00

As we come to a close of our short cut the crap challenge, I am reminded how hard it is to eat properly. Our lives are so hectic and fast paced that if we haven't planned our meals out ahead then we probably won't be able to eat cleanly. The rules are fairly simple: no sugar or sugar substitutes, no high fructose corn syrup, no refined flour, no processed foods and no alcohol. I did not include additives and preservatives because they only makes it harder. We made a lot of meals on Sunday so that the first half of the week would be covered, but something came up and we were unable to cook on Wednesday and ended up eating take out. We will do another CTC after Halloween

Operation Thank You

2009-08-10T16:00:00.000-07:00

Operation Thank You was a huge success. We set up an obstacle course, push up stations and a push pull or drag your child station. We had about 75 kids come through and a few parents also. All in all a great day.

Manmakers and a countdown from 30

2009-06-11T11:22:00.000-07:00

This week has been a good week starting with some front squats and KTE's to manmakers and step ups today, we have been working hard this week and I have heard a lot of "Guy my legs are sore" or "my ass hurts". A sore ass means that you probably had good squatting form and were going down low enough. Remember a squat is Hips, Quads, hamstrings and core.

BB Complex and Runnin with the Pack

2009-06-05T07:02:00.000-07:00

Looks like their posing

Prisoners, push ups, bench dips and step ups

Looks like the warrior females are all on break

This looks bad

Come on Rett push

Sumos and rows

KTE or hanging leg raise

Sumos

Afternoon class working it

Warriors had a good day with a BB Complex and then a bench routine. Boot campers got to put on a pack and do some prisoners and push ups. Throwing the ball and chasing it down the hill and up the hill - just too damn good.

Knowledge is Power - Or is it Confusing

2009-06-03T09:09:00.000-07:00

Ian and Billy lookin good with the cross carry

Who is that warrior couple to the left

I have been in the fitness business for over 15 years and one of the things that amazes me is when someone reads a book, magazine, article, or something on the internet and then thinks that is how they should work out. A lot of times these articles are written by people like me (dumb asses who shouldn't write) or maybe an athlete or maybe the person that did this and it worked for them (do it cuz I did it) or maybe by someone who actually knows. Either way, most of these articles aren't the answer for everyones problems (weight loss, str gain, endudrance etc).

Please don't bring me in an article with the latest and greatest workout designed to make you look like Arnold or Bruce. Or maybe something GUARANTEED to make you strong or look your best in 4 weeks. Don't waste my time!! There are a lot of good things to read, but some are for beginners, some for experienced lifters, kids, athletes, seniors, beginning senior athletes (you get the picture). So when you read something, think about it before asking me if we can do it because it may not work for you. Knowledge really is power but the fitness and nutrition industry seems to work on confusion.

Rainy Leg Day

2009-05-28T10:24:00.000-07:00

Everyone seems to be dragging today and I am sure it is because of the rain and the cold. But those who came today know that it was a really tough day with a focus on your lower body (hips, hams, quads, core). Keep the motivation because it will be out of the 40's tomorrow and into the 70's next week.

Outside is Always the Best

2009-05-22T08:01:00.000-07:00

Eat Healthy - Be Healthy

2009-05-20T12:04:00.000-07:00

If it were only that simple. With all the advice you get on nutrition and how to eat properly it's no wonder that no one really knows what to do. You read and hear about diets, pills, potions, magic drinks with cayene in it, hell I think there is even an ice cream diet. Who is trying to confuse us? My guess - the people that make the most money off this. Jack LaLanne once said "If man made it - don't eat it" this is pretty basic but sound advice. I think that we all know how to eat properly but we really don't want to expend the energy to do it. Fast food, dunkin donuts, starbucks they are all here to sabotage us, right? Not really but it does make it difficult when we are on a time crunch and need something to eat, or how bout one of those coolatta type drinks with enough sugar to send you into a pre diabetic craze. So what should we do? Well to keep it simple start off with whole foods, plan and prepare all your meals, no boxed or prepared meals or side dishes. This isn't rocket science: eat plenty of fruits and vegetables (not all fruit), whole grains, nuts, seads, olives, avocados, beans, fish, chicken and meat (yes meat - lean meats like top loin and flank steak).

remember real food grows and dies. If its made in a factory or has been processed DON"T EAT IT.

Plan your weekly meals, make them ahead, you know what to eat and don't get side tracked by one of the many articles that you will see this week and every week in the newspaper, online, on tv in an infomercial, from your best friend etc etc etc.

WARNING: this is a simple model and does not go into micro and macro nutirents, you know protein, fat, carbs.... on purpose, this is a good way for most people to start.

Competition: Good or Bad??

2009-05-18T10:53:00.000-07:00

Most of the time competition is a good thing. During your sessions I like to use competetiveness as a way to motiviate you, to make you work harder because you see the other person doing it so you want to also. But at the same time don't become so competetive that you lose form and race to finish first or near the top. As I have said over and over again: "time doesn't matter, completion does". Most of the time this will be true, when it is not and we are doing a benchmark workout (one that we will repeat later to see your progress) I will let you know. Always keep your form - you will get a lot more out of your session and you will remain injury free.

Bootcampers and Warriors

2009-05-14T11:55:00.001-07:00

Since the last post we have had some good sessions. We have done a few cleans, deads, mountain climbers, wall ball, building runs, sprints, and of course the squat thrust/burpee ladder. Some of you need to practice your cadence (singing while we are double timing) but we are getting there. Next week we will have a workout at 0645 at a different location, I will give you the info on Monday. Remember if you want an easy workout you can go to PF or bring in an Ipod and puppy and we will walk the dog.

Monday Bootcamp/Warrior

2009-05-04T12:30:00.000-07:00

Anytime you start the week off with band sprints, you know it's going to be a good week. Or how about doing the countdown from 20 with a few side straddle hops thrown in for rest. Everyone is doing good work, let's all welcome our newest warrior JulieAnna. She made it through the first day, the second is always the worst one though. Prisoners to the tire, sprinting, mountain climbers and is someone on the peg board? Why not?

What we've missed

2009-05-04T12:21:00.000-07:00

A whole week of workouts not posted - what is wrong with me! Well there is a whole list but that will have to be discussed over a few beers.

Circle Swings and hang clean to squat not bad to start how about finishing up with 50 man makers - that's just cruel. BUT remember why you are here. We are here to workout and by that I don't mean walking the dog or doing the eliptical for 30 minutes while reading the paper or watching the morning news. Work hard, sweat it out and remember lunk alarms are for lunkheads.

Awesome Friday Workout

2009-04-24T11:11:00.001-07:00

Today was a good day with the bootcampers doing 100's as a team, of course that is after some last man up and suicides. 12 Bootcampers fit well in the new space, but soon we will be outside all the time. 55 Push ups always make for a great ending!

Warriors were low on numbers but man what a great day of cleans and deads. 100 seem to be the number of the day.

Take a look at the white board and see your Push up and Sit up numbers. Very impressive for 1 minute. Some need to work on their form (going down lower) and others looked like they were bouncing there chest off the floor.

People always think that you can't work out if you have injuries, maybe someone should ask Jeff about that. For the last 2 weeks he has been getting in good workouts and he can't use his arms/hands. How good is that.

Todays Bootcamp

2009-04-23T11:41:00.000-07:00

Today is the first day on our new blog and todays workout was a good day with snatching and planking. We threw in a few weighted situps with our goblets and jumps. Tomorow might be a burner or maybe we should do some deads and work on our hang cleans, hmmm, not sure yet.

Today is the first day

2009-04-23T11:22:00.000-07:00

Welcome to our new blog! Hopefully this one will be better than the last because that one was not user friendly