Boot Camp Fitness for All Shapes and Sizes

By Bob Weinstein, Lt. Colonel, US Army, Ret.

Put on your commander's hat. Boot Camp Fitness is a practical and useful complete boot camp fitness manual. Packed with exercise photos and charts. Find out how to eat right, exercise without a gym, how to start a fitness boot camp, weight loss and much more. Featured on the History Channel.

• Language: English
• Publisher: Joseph Weinstein
• Release date: Feb 10, 2010
• ISBN: 9780984178377

Bob Weinstein, Lt. Colonel, US Army, Ret.

Born in Washington, D.C., Lt. Col. Bob Weinstein grew up in Virginia and spent 20 years in Berlin, Germany; he is retired from the United States Army Reserve as a Lieutenant Colonel with 30 years of service and spent about half that time as a senior military instructor with the Command & General Staff College.He has been featured on radio and television, among others, on the History Channel and Fox Sports Net as well as in various publications such as the Washington Times, The Miami Herald and the Las Vegas Tribune.His background is unique and diverse, including: military instructor, attorney, motivational speaker, wellness coach, certified corporate trainer, and certified personal trainer. He is fluent in German and English.He is a popular motivational speaker at corporate events and banquets and conducted military-style workouts on Fort Lauderdale Beach up until June 2016 utilizing strength, cardio, flexibility and agility training - both in personal training and group sessions.He strongly believes in the importance of giving back to the community. Col. Weinstein volunteers his time for homeless and run-away kids at the Covenant House and also devotes time to training youth who are members of the US Naval Sea Cadets Corps, Team Spruance, Fort Lauderdale, Florida.He is a member of the American Council on Exercise.He is the author of several books on healthy lifestyles, notably Boot Camp Fitness for All Shapes and Sizes and Quotes to Live By. Some of his previous clients as a guest speaker include: Sony, DHL, American Express, KPMG, AOL, IBM, AARP, SmithBarney, Green Bay Packers and Humana.

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Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you.

William James, Psychologist and Author

WHAT OTHERS ARE SAYING:

Weinstein approaches nutrition and exercise with military precision.

The Miami Herald

Highly motivating and interesting method for self-help in health & fitness. It concentrates on the affordable method, instead of spending lots of money on expensive equipment and gym fees to get fit. Includes how-to instruction, personal stories, and general guidance.

- Priscilla Smith

Col. Weinstein has been featured as a health and fitness expert:

Baptist Health Hospitals

Fitness Magazine

The History Channel

Many others

BOOT CAMP FITNESS FOR ALL SHAPES AND SIZES:

Complete Manual to Exceed Your Goals

The Health Colonel™ Series.

By Lt. Col. Bob Weinstein, USAR-Ret.

Smashwords author page with bio

Discover other titles by Lt. Col. Bob Weinstein, USAR-Ret, also known as Lt. Col. Joseph R. Weinstein, USAR-Ret. at TheHealthColonel.com

Categories: health and fitness, self-help, motivation

Copyright © 2010 by Lt. Col. Joseph R. Weinstein, USAR-Ret.

All Rights Reserved.

Publisher: The Health Colonel Publishing

Smashwords Edition

ISBN 0-9841783-7-6 EBOOK/EPUB

EAN-13: 978-0-9841783-7-7 EBook/EPUB

Published by The Health Colonel Publishing

ISBN-13: 978-0-9841783-1-5 Soft cover

Smashwords Edition, License Notes

This eBooks is licensed for your personal enjoyment only. This eBooks may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

Unless otherwise indicated, all Scripture quotations are taken from the Holy Bible, New Living Translation, copyright © 1996. Used by permission of Tyndale House Publishers, Inc., Wheaton, Illinois 60189. All rights reserved.

First Edition 2008. Second Edition 2010, Revised

Before beginning any exercise program, consult your physician. The author and publisher of this book and workout disclaim any liability, personal or professional, resulting from the misapplication of any of the training instructions described in this publication.

Acknowledgments

Thank You…

To all my Beach Boot Camp recruits who have inspired me to write this book.

To the US Naval Sea Cadets, Team Spruance, Fort Lauderdale, FL and The Covenant House, Fort Lauderdale, Florida, the youth of both organizations have inspired me through their determination to improve their lives.

To the Marriott Harbor Beach Resort & Spa for the great partnership.

To Priscilla Smith for her diligent editing work.

To Denise Zacharias and Grit Gagelmann for their work demonstrating exercises.

To Andy Carrie for his great photography.

To Greg Gregory, Mikki Schneider, Priscilla Smith, Trudie Taylor Lou Taylor and Sarah Olsen for sharing their stories about weight loss and weight management.

To Brook Trace for her great photography.

To Gary Schwartz for his great photography.

In memory of Mildred Weinstein, my beloved grandmother Gammie who passed away on September 11, 2008

The successful person makes a habit of doing what the failing person doesn't like to do.

Thomas Edison

BOOT CAMP FITNESS FOR ALL SHAPES AND SIZES

Complete Manual to Exceed Your Goals

TABLE OF CONTENTS

PART 1:

Change Your Lifestyle - Ground Rules for Success

Chapter 1

Change Your Character - Core Values and Character

Chapter 2

Test for Change -War-game Your Health

Chapter 3

Change Your Weight - Six Keys to Permanent Weight-loss

Chapter 4

Change Your Focus - Myths and Propaganda

Chapter 5

Catalyst For Change - Thank God for Hemorrhoids!

Chapter 6

Change Your Corporate Culture - How to Implement a Corporate Wellness Program

Chapter 7

Change How You Work Out - How to Organize You Own Fitness Boot Camp

Chapter 8

Kick-start Change - M.O.V.E. ™ Weight-loss Program

Chapter 9

Change the Health Crisis -The Health Crisis in America

Chapter 10

Goals Equal Change - Fitness Goals and Progress Measurement

Chapter 11

Change by Finding Your Purpose - Spiritual Full Metal Jacket

Chapter 12

Real People Change; You Can Too - Real Weight-loss Stories

PART 2:

Physical Exercises - All You Will Ever Need

Chapter 13

Complete Body Stretch

Chapter 14

Upper Body without Weights

Chapter 15

Upper Body with Resistance Bands

Chapter 16

Lower Body without Weights

Chapter 17

Jump, Kick and Punch

Chapter 18

Cardio and Agility Drills

Chapter 19

Abdominal Strength Training

Conclusion

Take Action Now

Challenge to Change Lifestyle Contract

Complete Overview Of Exercises

Learning Resources

Workout DVDs and Audio CD Books by the Health Colonel

Keynotes and Seminars

About the Author

Introduction

There are enemy soldiers on American soil. The names of these soldiers are Heart Disease, Cancer and Stroke. They are killing over 3,000 Americans a day. Lt. Col. Bob Weinstein, USAR, (ret.)

You have in your hands a basic training book that will give you all the tools you need to take back control of your life and health. Basic training is foundational. The basics remain essential. Most decisions gone wrong have violated one or more basic principles. The basics of fitness and healthy living are no different. Follow these basics and you will have a strong foundation for health and fitness. This new release includes a comprehensive index to make this basic training healthy lifestyle manual useful as a reference book and guide. I will train you on the following topics:

How to exercise with little or no equipment.

How to manage your weight.

How to eat.

How to build strong a character.

How to enhance performance and productivity.

How to get started on a spiritual journey and find your purpose.

How to save money and lives with a corporate wellness program.

How to establish goals and measure performance.

How to organize and implement your own fitness boot camp program.

Many of the tips and guidelines on eating and exercise are addressing our culture and society. If we were already predominantly leading an active lifestyle and eating a variety fruits, vegetables, nuts and grains in our diet, many of the health issues discussed would not be as prevalent.

Three basic diseases in this country and their death statistics were the catalyst behind enemy soldiers. The war in Iraq heightened my awareness about deaths caused by the enemy. The media has been focusing on constantly counting the number of soldiers killed while in the United States thousands of people die daily due to health-related preventable diseases.

Three diseases in particular -- namely heart disease, cancer and stroke -- kill over 3,000 Americans a day. Of those deaths, it is estimated that between 80 and 90 % are lifestyle related. This means there are reasonable, measurable and attainable healthy lifestyle changes that can be made which will result in a significant qualitatively improved life and greater longevity.

Of course there are many other diseases that are killing people due to how they live.

The truth is there are many enemy soldiers resulting in casualties and deaths in the United States and in other countries. These enemy soldiers are not just medical diseases. They begin with the very fabric of your interrelationships with your fellow man and woman. They begin with how you feel about yourself and others. They begin with the value you place on the lives and quality of lives of others. They begin with your taking personal responsibility for all that you say, do and think every day of your life whether driving in traffic or sitting at home alone. They begin with the understanding that everything you do, say and think has consequences for you and for others. You are not only personally responsible for all that you say, do and think; you are also a role model once you enter society and interact with others (or not).

Many times I will state -- yes shout -- a key question to those who attend my beach boot camp workouts on Fort Lauderdale Beach in South Florida,

You may be saving two lives today. The first is your own. The second is the person who may observe you working out. Your presence working out may end up being the catalyst for someone leading a sedentary lifestyle to finally begin the journey of making healthy lifestyle changes and becoming active.

I had a conversation the other day about conspiracies. The individual I was speaking with was talking about all the alleged government conspiracies going on that negatively impact our lives.

Do we really need conspiratorial help from the government to sabotage our lives? Are we not the greatest saboteurs of our own lives? I challenge you to ask the following questions:

Do you live under your means?

Do you eat foods that enhance your performance and health?

Do you exercise on a daily basis?

Do you specifically work on improving your character and values on a daily basis?

Do you focus on helping others?

Do you encourage or discourage others on a daily basis?

Do you encourage or discourage yourself to lead a healthy lifestyle?

Do you practice kindness even in the face or rudeness or insult? Or are you just kind to those who are kind to you?

There's a war going on out there and inside each of us. Recognize the battleground within yourself and you’re on the road to victory.

Sometimes during my workouts while dressed in military-style attire I get comments and questions. Where's the war? Or Looks like you're dressed for battle. or Is there a war going on here? or Are we under attack? My response is Yes. There’s a war going on in America.

Here are the casualties of the health war going on in the United States: But who, what or where is the enemy?

What the enemy is NOT:

Corporate America

Television

Radio

Food selection at the grocery story or restaurants

Food manufacturers, processors and distributors

Advertising industry

THE REAL ENEMY SOLDIER IS INSIDE EACH OF US

As Walt Kelly once said, We have met the enemy and he is us. In many cases, we are just like the Wildebeests that cross a crocodile infested river. Everyone else is doing it. I might as well follow along. Right? Wrong!

This reminds me of a scene I saw on Animal Planet. A river in Africa heavily infested with Crocodiles. A herd of Wildebeests approach the edge of the river and wait. You can feel the desire to cross mixed with anxiety and indecision. They seem to know that danger awaits them as soon as they hit the water. They know they want to reach the other side to continue their journey. Suddenly, the first few take the plunge and the feast of the crocodiles begins with the river red with Wildebeest blood.

Despite this, the rest follow. This is very similar to our situation. This all sounds so futile, you may think. How can we possibly make the change? Ours is a slow death and the enemy is not as evident and visible.

The solution is to take control one step at a time. Start focusing on what you can do, and the journey on the road to better health and a better life begins.

PART 1

Ground Rules for Success

It’s All About Change

The successful warrior is the average man with laser-like focus.

Bruce Lee

Chapter 1

Core Values and Character

Change Your Character

"It is honorable to be a warrior and soldier. As with being a good

soldier there are core values and character qualities that make up

being a good citizen." – Lt. Col. Bob Weinstein, (ret.)

There is a reason why core values and character are discussed and presented first. Values-based living and working is a prerequisite for accomplishing a truly rewarding and enriched life. Values-based living is to be the driving force behind exercise, eating healthy and everything else we undertake in our lives. Exercise and healthy eating are not more important than a strong, values based life. Having said that, I expect you to read, absorb, think about and practice what I am about to share with you.

As you go through the core values discussed, keep in mind that there is an overriding, all-encompassing natural law that is recognized – although not always practiced! – by all cultures. That natural law or value is the Golden Rule. The Golden Rule means treat others as you would like to be treated. Use the perspective of a fair and balanced person who is truly seeking the best way to treat others in a difficult situation where any or some of the basic values seem to collide or are conflicting. Life is fluid and dynamic. The Golden Rule fulfills all of the natural laws or values. Keep this in mind on your own personal journey to improve your core values and character.

Treat every conflict situation as a special challenge to apply the Golden Rule. Where people behave in a less than honorable manner, always treat them honorably and with respect. No exceptions. Never allow bitterness and animosity towards anyone, whether it’s a family member or a co-worker find a place in your heart. Bitterness is like taking poison and expecting the other person to die. Everything you say, do and think will be negatively influenced by bitterness and will be felt by others.

By the way, the Golden Rule also means treating yourself in an honorable and respectful manner. A solid character with sound core values is a major part of healthy living.

So, how will you get started? Pick up your marching orders right here and get ready to take charge of your life. It’s time for some basic training.

IT DEPENDS

Is it honorable to be a warrior? Is being a soldier an honorable occupation? I asked the question and received a variety of answers. One of the responses I got was, It depends on the soldier. Actually, the response is a good one, though with this immediate response I detected an undertone of well, maybe not or