Boca Raton Personal Fitness Training

Tiger Woods Workout...it's not what you think!

Anyone see Tiger Woods latest article in the August issue of Mens Fitness?

I am a huge Tiger woods fan and have been following him from the day he joined the PGA Tour some 11 years ago. I have seen the way his body has changed from his early days on the tour where he weighed in at a sobbing wet 158 pounds on his 6'2" frame to today where he weighs a solid ripped 185 pounds.

Not surprisingly, Woods is passionate about his fitness level. Working out has many as six days each week for 2-3 hours each session...including when he's playing in a tournament.

According to his trainer Keith Kleven, who's trained Woods throughout his pro carreer, Woods favors High-Rep Weight Training often using 25-50 reps with light to medium weights. He also includes lots of work with machines, stability balls and medicine balls, training his entire body from head to toe and always changing up the workout. Woods also does extensive core training, 40 minutes of stretching before each workout and quite of bit of running to keep up his endurance.

Take the time now in starting you're very own golf fitness workout. Incorporate total body training with light weights along with lots of core, balance and stability exercises. More importantly train your body the way the human body was meant to move using all three planes of motion.

In no time at all you will see a dramatic change in your golf game...considering you know how to hit a golf ball.

For more information on how to properly condition your body for golf, email me at info@bocaratonfitcamp.com

Fat and out of shape Firefighters plagued by heart attacks

They charge into burning buildings, fight their way through noxious black smoke and blistering heat, and risk their lives to save others. But the biggest danger firefighters face isn't fire or smoke or collapsing structures. It's heart attacks.

Cardiac failure is No.1 killer!

According to the U.S. Fire Administration from July 2003 to July 31 of this year, more than 500 firefighters died on the job. Percentage of firefighter deaths attributed to heart attacks...42%

In an article for Firehouse Magazine, John Hayford,M.S. wrote this:

"There is no question that substantial levels of physical fitness are required for firefighting and rescue work. A recent review of the available scientific literature on firefighting job performance concluded that without a moderately high level of physical fitness, firefighters cannot perform their jobs safely or well. The bottom line is that a low level of fitness jeopardizes the safety of not only the individual but also his or her co-workers and the public".

With out a mandatory set of physical fitness guidelines for all active firefighters, regardless of their age, how many more lives will be lost because they are fat and out of shape?

It's about time that all of the nation's 30,000 fire departments get on a disciplined fitness and health program.

If a person dedicates himself or herself to a regular program of effective physical conditioning, not only will the level of fitness progressively improve, but the risk of injury greatly decreases. Flexible, strong muscles protect your joints and are able to withstand high stresses. A well-conditioned cardiovascular system reduces the chance of experiencing exhaustion during prolonged exertion. This is important because injuries usually occur when people become fatigued. Thus, fit people have fewer and less severe injuries, and typical job tasks are much easier for them.

A physical conditioning program is just like anything else: You get out of it what you put into it. If the time is used productively, you stand to benefit a great deal and it just may save your life and the lives of others.

EAT EAT EAT...FAT FAT FAT

No state shows drop in adult obesity!

Not just at Walt Disney World anymore!

In the past every time I would go to an amusement park with family and friends, I would always be shocked at how many fat and obese people there are. Now it seems that no matter what state your in people are getting bigger and bigger.

According to the USA TODAY newspaper... Adult obesity rates continue to climb across the USA...WOW-big shocker there! 31 states showed increases last year and not a single state notched a decline.

According to the Trust for America's Health, Mississippi became the first state to crack the 30% barrier for adults considered obese, while Colorado was the leanest state with an obesity rate projected at 17.6%.

Jessica Alba looks hot and fit in those bikini's.

Want to have a hot fit body just like Jessica Alba?

Try this workout indoors or outdoors. Email me what you think only after you have done the entire circuit, including all of the reps and exercises 4 times through non-stop in this order... no breaks till you are finished!

Perform the circuit in this order please.

Jumping jacks-50
Bodyweight squats-30
Alternating lunges-20 each side
Jump squats-20
Push ups-30
Dips-25
Frogers-25
Toe touches-25
Supermen-15
Leg lifts-20 (hold out the last rep and count back from 15 slowly)
Plank-hold for 40 sec

Repeat the entire circuit 4 times and soon you'll have a body just like hers.

Email me at loseweight@bocaratonfitcamp.com when you finish the circuit. I would love to hear how you did and how long it took you.

Good Luck!

                                 Great Abs Made Easy!

Everyone always asks me, Ken ...what is the best exercises to work my abs?

This group of ab exercises I listed below will kick your butt BIG TIME! What's great about this circuit is no equipment needed. That means no excuses! You can do this at home, in front of the TV, on the beach, traveling with your family or in any hotel room if your away on business.

Email me at bocaratonfitcamp@yahoo.com and please let me know what you think.

My fit campers and private clients don't know this yet, but all of them will be doing this group of ab exercises at the end of the week in the hot South Florida Sun:)

For maximum midsection power, 86 the dreaded crunch-and replace it with these 6 cutting edge core moves...good luck!

            1. Leg lifts-20 reps

             2. Froggers-20 reps

3. Vups-10

           4. Toe touches-30

              5. Plank hold-40 sec

         6. Supermen-15

Do this workout 3 days a week in addition to your regular routine or on off days. Following the order here, complete two to three full sets while resting 60 seconds between sets. Most important: never sacrifice form for reps.