Train With Scott Craig

2012-02-15T12:43:00.000-08:00

Scott Craig was voted "BEST PERSONAL TRAINER" in the Sun Sailor 2012 Reader's Choice Awards.

To all of my clients and readers, I appreciate the trust that you place in me to help move you closer toward your fitness dreams.

Scott

Personal Wellness Planning for 2012

2011-12-24T06:03:00.000-08:00

Develop a Personal Wellness game plan to help ensure your fitness success in 2012.

Check with your doctor before beginning a new fitness regimen. Your doctor recommends it.

Distracting discouragements derail many in this pursuit of fitness. The positive results that seem to come so naturally to others continue to elude some who desperately crave improvement in their physical condition. Developing a Fitness Game Plan will help you remain on track and optimistic in your quest of improved health and fitness.

The game plan is the what, when and where of your program. The Wellness game plan provides direction to your established goals. In developing a Wellness game plan you are addressing the specific methods that you will employ in order to achieve optimal health and fitness.

Game planning should be clear and straight forward. A to B kind of stuff. Don’t get fancy or complicated; simply give thought to some basic questions:

What are you going to do? Will you take up jogging/running, swimming or biking? Perhaps you are leaning toward weight training, the martial arts or tennis. It is important to choose activities that blend well with your fitness style. Something you enjoy, an activity that enables you to enjoy a certain measure of success. You will continue with your fitness program if you are having fun.

When will you begin? Please do not say “mañana”. I understand that you may need a bit of time to get things rolling. However, delay at this point could prove disastrous. Begin today by becoming better informed on your health and fitness needs. There is a wealth of information and support to be found on-line, at the library, or at your local gym. Leave yourself no room for procrastination.

Start here: www.trainwithscottcraig.com.

Where will your activities take place?? Jogging out your front door? At the local gym? In the basement or garage? By setting specific places and times for your activities you will increase the likelihood of actual follow through on your intentions.

Development of a Personal Wellness plan is essential groundwork to help guard against the distractions screaming for your attention. In the past, these distractions may have kept you from pressing on successfully toward your desired fitness outcome. No longer.

Included in you plan will be some core basics: Medical clearance (talk to your Dr.), great nutrition, regular and scheduled workouts, keeping track of what you’ve done (get a fitness notebook). Also included are the basic health indicators as set by your medical team; healthy body weight and body fat percentage, proper blood pressure, cholesterol and waist line numbers and measurements.

Most importantly, your Wellness plan is YOUR wellness plan. Not someone else’s idea of how you are going to approach fitness. Fitness coaching from outside sources is expected and encouraged. However, the details of you fitness progression is all about you. Own it. Enjoy it.

Recommended reading: Strength for Life by Shawn Phillips. Check out Shawn Phillips to the left on the Video Bar of the Blog.

Have a very Merry Christmas.

Scott

Flabby to Fit: Your first step

2011-11-16T13:05:00.000-08:00

Realize your dream of a body transformation by developing a focused lifestyle fitness plan.

What you need:

A clear understanding of what you want. Also, a driving commitment to execute needed change.

The current situation:

Moving your body from flabby to fit is a major undertaking. Sadly, of those seeking this transformative conversion few arrive at a place of positive and sustainable change.

Developing focused fitness goals will tip the scales of success in your direction.

Focused fitness goals will help you avoid crippling procrastinations in your fitness program. By becoming proficient at this discipline of focus you will be propelled forward toward your health and fitness dreams.

It’s like this:

Set a dried leaf in the sun and nothing of noticeable change occurs. Harness the sun’s rays through the focusing lens of a magnifying glass and you watch that same dried leaf burst into flames as you point the focused beam of sun on its target.

Four steps to focus:

Begin your transformation from flabby to fit:

Identify your non-negotiable lifestyle attribute(s) of health and fitness that you want. Write it down. Read and re-read this commitment several times each day. Regularly read supporting and related material (books, magazine, web search).

By establishing definitive focus on your mind begins to establish an unwavering commitment to your (fitness) desire and your actions will soon and consistently accommodate your internal vow.

Be warned:

Distractions from a focused fitness lifestyle are numerous. Health threatening interferences line the way between good intentions and muscle building, fat burning fitness routines. Focusing your thoughts on your specific fitness goals forms the foundation of your fitness transformation pursuit. This place of focus is where you will return for continued encouragement and motivation.

Give yourself fully to the goal of optimal health and fitness. Accept nothing less. Like the sun’s focused energy, successfully set your fitness pursuit wildly on fire! Little decisions made day after day will have a dramatic cumulative impact on the results of your body transformation dreams.

Don’t stop now:

We know there is more to it than just thinking great thoughts. In the next Boot Camp Examiner post you will read how to map out a fitness plan and how to build a system of fitness accountability (Execution).

Follow Scott on twitter@scottcraig1.

Freedom through Discipline

2011-10-28T05:18:00.000-07:00

There is a tremendous amount of Freedom to be discovered through the development of personal Disciplines.

More on this to come.

Train smart. Train well.

Scott

Power in numbers

2011-10-26T06:21:00.000-07:00

I would like you to hear of an encouraging group accountability project.

Les, Steph, Chris, Kim (all faithful fitness boot camp junkies) have begun a friendly accountability structure "contest" for weight (fat) loss.

The charge is to lose a desired amount of weight by the first workout of the New Year. Each will decide for themselves a "consequence" for not hitting the mark. In addition a celebration for hitting the mark will be planned

Together they will harness the power of group accountability, motivation and encouragement checking in weekly on each others progress.

Each of these athletes have trained together with me for the past year and more. I enjoyed watching them hash out the details of their program.

You may not know Les, Steph, Chris or Kim but you can join in on their journey. Shoot a comment back to the blog indicating you interest and I will see that you are introduced to the group.

Get started today. Get in on the momentum generated by the Power of numbers!

Scott

Archived favorites!

2011-10-18T11:57:00.000-07:00

Published last year at LIVESTRONG.com . . . thought you might enjoy revisiting YOUR personal fitness vision.

Overview

Fitness training that delivers consistent and lasting results has its genesis within the mind. The vision that you have of yourself in regard to health and fitness has a dramatic impact on the way you train. Examining your personal beliefs about your health and fitness will assist you in discovering more effective training practices.

'If You Build it He Will Come'

In the movie "Field of Dreams," Kevin Costner portrays Iowa farm owner Ray Kinsella. Ray hears a voice that urges him to build a baseball field in the midst of his corn field. The voice says, "If you build it, he will come." Following his vision, Ray risks losing his farm. Through times of questioning and doubt, Ray is unwavering in commitment to his vision. Ray builds the field and indeed 'He" does come: A great movie. You have the opportunity to create your own vision of your personal fitness. You are then responsible to direct and star in that vision. You, like Ray, are responsible for working through uncertain times of questioning and doubt in realizing your vision.

Re-evaluate Your Vision of Yourself from Years Past

Your fitness training will follow the path that your mind has determined will be its course. Your belief system is a powerful force. To create a new and improved vision of your fitness training practices, start by examining your current picture of how you see yourself in regard to fitness. All too often, your perception of your health and fitness levels are sabotaged by limiting memories; not being picked for a certain team, being called degrading names by peers, or being overweight as a child. You may find yourself locked into a vision of being unsuccessful in the areas of health and fitness. Set new fitness goals that are aligned with an improved vision of yourself.

Be Bold in Determining What You Wish to Accomplish

Set your fitness goals high. In "See You at The Top," Zig Ziglar writes, "In order for goals to be effective they need to be big, because it takes a big goal to create the excitement necessary for accomplishment." Start now to believe in your ability to make significant changes. Start to create a vision of yourself as strong, lean, and fast. Your purpose for fitness training is to achieve and to maintain this vision.

Get Help

Chris Crowley and Henry S. Lodge, M.D, in their book "Younger Next Year," suggest that you hire a personal fitness trainer to help rev up your training intensity. "Hire a trainer, at least to get started. Trainers are expensive, Lord knows, but they are worth it. Learning to do weights is a little harder than it looks, and a surprising number of people you see in the gym are doing it wrong." Good personal fitness trainers are experts at motivations. They are able to assist you in establishing a new fitness vision of yourself. Your personal trainer will help you stay focused on why you are at the gym.

Know Why You are Going to the Gym

As you head out to the gym, remind yourself why you are going. Discontinue just hoping you have a good workout. With your clear vision of improving fitness and health established in your heart and mind, approach the gym with confidence and clear purpose. If you firmly establish a clear and precise vision of yourself in regard to health and fitness, your training efforts will soon line up in full support.

http://www.livestrong.com/article/286435-vision-and-fitness-training/

Peace.
Scott

Real world applications of fitness

2011-10-16T11:34:00.000-07:00

Real world benefits of Fitness Boot Camp participation:

Fitness Boot Camp emphasizes total body fitness with strength and cardiovascular conditioning. Total fitness serves the faithful boot camper well. Improvements are to be sought after and expected in strength, endurance, flexibility, energy, stress release, self-acceptance, and over all confidence. A common time frame for Fitness Boot Camp is 12 weeks. Within this time it is realistic for participants to realize actual transformations in mind and body. Each active individual participant in boot camp has the potential to make significant changes positively impacting their life both inside and outside of the gym.

Within the context of a Fitness Boot Camp training program is an opportunity for real-world application of the advances made by each participant; faster, stronger and more endurance in their chosen sport or activity, more energy to be given to relationships or the market place, reduced stress - handling life’s trying moments with a progressive sense of calm, etc.

What's that worth to ya?

As a major credit card company would describe it “Priceless”.
Have a great week in training.
Scott

The Mind in fitness

2011-10-14T12:54:00.000-07:00

Anatomical Demands

Which body parts are most impacted by Fitness Boot Camp?

The Fitness Boot Camp experience will challenge the participant’s entire body. Circuit training ensures that each muscle group is impacted giving the individual Boot Camper the opportunity to make muscle gains and body fat losses evenly. Individuals certainly have the freedom to emphasize any given area over another. Participants are generally encouraged to go for a symmetrical balance in body or figure changes.

A sound case can be made in submitting the mind to be one of the most impacted body parts of a Boot Camp participant. New and improving individual fitness paradigms are set as participants find their physical, mental and emotional limits and then redefine them. Boot Campers begin achieving more than they ever thought possible before in the arena of sport, health and fitness. It could be said therefore that it is the mind that is most impacted.

Train well.

Scott

Fitness Boot Camp Group Training

2011-10-14T10:04:00.000-07:00

Psychosocial Demands

How much social interaction is required in a Boot Camp setting?

At the core of any “Group Fitness” class or routine is the high value placed on the group dynamic. Individuals most often will achieve more with the ongoing support and encouragement of those around them. In a Fitness Boot Camp setting individuals do not have to compete to do more than the others in the group. Individuals are simply drawn closer to a higher level of workout intensity and focus than they would have been had they been working out on their own. This is done by engaging others in the group with encouragements, infectious laughter, even exhaustive groans, along with “Come on, just one more!”. In Fitness Boot Camp individuals as well as the group as a whole can achieve a greater all out fitness effort. Pre and post workout social interaction feeds this positive energy week after week as participants develop friendships and give themselves to relationships that provide positive peer pressure and accountability in regard to each individual’s commitment to greater health and fitness.

That being said, individuals are not required to interact with others and may choose to participate without being overt in their exchanges with others. One can be more of an introverted participant while enjoying the energy (sometimes crazy noise) of the others in the group.

Taking excellent care of yourself - Archived Favorites!

2011-06-23T10:32:00.000-07:00

I would like to introduce new TWSC readers to an Archived Favorite

Personal Responsibility for fitness results

I enjoy remembering a time dad took my brother Tim and me as kids out onto Leach Lake in Northern Minnesota. It was a beautiful summer vacation day. Tim and I were excited to get out on the big lake to fish. It was a beautiful day. Why then did dad have to ruin it by bringing all of the warm coats and rain gear? It was embarrassing. I remember complaining all the way to the boat. As soon as the bow of the boat left the harbor waves began to hit the boat with force. Though a sunny warm day, there was enough wind on large Leach Lake to cause big white cap waves, keeping each boater on guard so as to not capsize. Tim and I soon had each of those embarrassing coats tightly zipped up over our life jackets as we ducked under the covering of the boats bow to escape the wind, and cold water splashing up all around us.

Dad knew enough from shore that we would all need those coats. Preparation decisions were made to meet a future need. Thanks dad. I did not know enough at the time to make the decision for myself. Someone else made it for me. “We’re bringing the coats!”

I often wonder if some of my times of indecision are the child in me waiting for someone else to make the decision, for my dad to say “We’re bringing the coats”.

It is of course long past the time for me to take charge of the important matters of life. Waiting for someone else to step up and make decisions for me is not the way of maturity. I must make the decisions and move toward productive resolutions. That’s it, look ahead, see the white caps, and bring the coats. Years on from that wild day on the lake with Tim and dad it is my responsibility to personally take action in the direction of improvement. Of those issues awaiting my action, some are of little meaning while others carry weighted significance. Each however are mine to make.

How about you? In regards to fitness, have you taken responsibility for your own condition? Others can tell us to exercise (“Bring the coats!”) but we must make the move towards optimal health on our own. Make decisions today that will move you closer to greater health and fitness. If you need some assistance, some motivation, I would love to help. I’ve got plenty of “coats”.

Your Trainer.
Scott

Sarah's AB program

2011-06-15T13:52:00.000-07:00

Thank you Sarah for suggesting I post this simple ab routine. For many, the goal of achieving tight and sculpted abs remains just out of reach. Ab routines promising to develop the coveted "six pack" abound. Great functional core strength however continues to elude so very many who are working toward this place of foundational fitness.

I first spoke with Sarah about the importance of maintaining excellent nutrition as well as developing consistent cardiovascular and strength training programs. We then went on to work four ab exercises. Nothing new here, just four simple moves done in three sets of 10 reps each.
1. Sit up with an added dumbbell shoulder press
2. Kettlebell windmill (you can of course use a dumbbell)
3. Bicycle crunches
4. Turkish get up
When you are able to execute (safely with perfect form) this routine with relative ease, move on to three sets of 15 reps. Later move on to as much as 4 sets of 25 reps each.
By this point you have established a solid foundation of core strength.

Simple. I know. So really, there is nothing keeping you from completing this routine. Today.

Remember, your abs are in there. They are often simply hiding behind a layer of extra body fat. Remain focused on a balanced approach of great nutrition, strength and cardio training (with increasing intensity).
Now, watch those abs show up!

Girl's Night Out asks a question

2011-05-16T14:27:00.000-07:00

Facebook Friends Exclesior Girl's Night out recently asked a question regarding weight loss. Here is the first part of our discussion.

Thank you for your question. Let me help not only in answering this question, but more importantly helping you achieve the weight loss that is so sought after.

"What is better for weight loss, cardio or weight training?"

We could spend several hours together discussing the merits of both Cardiovascular and Weight Training workout routines to help move you closer toward your weight loss goal. I believe that those seeking effective and sustained weight loss programs are best served with a balanced approach utilizing BOTH cardio and weight training. To stop at this point however leaves us all short of life changing information that is craved by so many.

How do I get this weight off and KEEP it off for the rest of my life?

Dear Girl’s Night Out, we must dig deeper than simply pointing to the treadmill or the dumbbell rack. There are two more components that are essential in your permanent weight loss quest:

Nutrition and Internal self assessment (How you think). I realize that you asked about choosing between TWO activities and I have now compounded the questions complexity by leaving you now with FOUR.

Allow me to leave you with two resources. Act on both of them today and begin your journey toward permanent weight loss. I invite you to visit this link http://www.livestrong.com/article/286435-vision-and-fitness-training/ . It is an article I wrote discussing the vision that you have of yourself in regard to fitness.

The second (for my TWSC locals) is a free weight loss consultation at Fitness 19. I would love to help you find your way toward lasting weight loss.

Thanks for the question Keep them coming.

Your trainer,

Scott

Summer Boot Camp

2011-05-13T10:01:00.000-07:00

Fitness 19 SUMMER BOOT CAMP
Get in great shape this summer.

This Summer’s Boot Camp marks the completion of four successful years of getting our members in the best shape of their lives. Be part of the action.

Boot Camp delivers fitness motivation, challenge, accountability, instruction, encouragement, and Fun! Boot Camp is about getting you the fitness RESULTS you want!

Summer brings two new Boot Camps:

Pre-Boot for TEENS and RE-BOOT for seniors (65+).

Reserve your spot by JUNE 1ST and receive your Boot camp T-shirt for free ($10.00 after June 1st).

Boot Camp Sessions:

1. Monday, Wednesday, Friday 6:00 – 7:00 am

2. Monday, Wednesday, Friday 9:00 -10:00 am

3. PRE-Boot Teen Boot Camp Monday, Wednesday, Friday 10:00 – 11:00 am

4. RE-Boot Senior Boot Camp Monday, Wednesday, Friday 11:00 – 12:00 noon

5. Monday, Wednesday, Thursday 5:00 - 6:00 pm

To sign up:

Contact Scott at 932-292-1213
Scott@trainwithscottcraig.com

Fitness is not seasonal

2011-04-08T07:00:00.000-07:00

It is beginning to look like Minnesota may finally get a bit of Spring weather. Our extended Northern winter is fading and temps are hitting the 50s. This is a big deal. Those in warmer climates may not understand our excitement. We are a happy people group. Odd, but happy.

Allow me to offer a quick caution to those of us who are totally awe struck by the rising temps;

Do not neglect your gym membership.

Remember, fitness is not seasonal. Your body does well with consistent, vigorous exercise regardless of the weather. So, enjoy the weather while you continue to pump it up at the gym.

Enjoy the weather. Train smart.

Scott

Eat Well

2011-03-30T13:56:00.000-07:00

I like ice cream.

At four years of age I waited for adults to serve up another scoop or two. Today, I decide when, and how much (if any) ice cream to eat.

The same goes for the other food groups as well. Good proteins, good carbs, and Ice cream. As an adult, I choose. It's a personal responsibility thing.
Nutrition continues to rank at the top of the "I've got room for improvement" list amongst many of my fitness clients.

There is an avalanche (12,800,000 on Google) of information available in regard to making wise nutritional choices. Take your pick. I'm certain that you will land on some solid and trusted sources of fabulous nutritional counsel. Beyond landing on great information is the transfer from taking in new information to taking on personal responsibility.

In regard to your nutritional plan, take personal responsibility.

First.
Stop buying bad food. If you know that it is loaded with trash, it will not miraculously change as you cook it at home.

Second.
Do not allow others to feed you bad food. Those office donuts ARE NOT FREE! They will cost you hours on a treadmill.

Third.
Eat on purpose. Discontinue mindless, auto pilot consumption of empty calories.

Taking personal responsibility with food can be done. Others have done it, so can you. Look for testimonials in later blog posts:
Jason's story...
Anne's story...
Lynn's story...
Barb's story...

Eat well. Train smart.

Scott

"Don't do more that you should. Don't do less than you can."

Get stronger, fast and lean, just ask!

2011-03-02T12:50:00.000-08:00

Getting help at the gym could be as close as asking for help.

Do not be afraid to ask questions. It's quite simple really. If you don't understand and want to know, ask. This might strike a blow at our fragile egos (anybody out there?) as we reveal to others that we do not hold the keys to all wisdom and knowledge.

Pride, mostly, keeps us from asking someone directly. Nasty thing, pride.
Case in point;
The Minnesota Vikings blog reports that Chad Greenway is pleased with being named the team's "franchise player". "Franchise Player?!" What's a franchise player? I have to admit, when I first read the news I had no idea what Franchise player meant.

My ace in the hole was my go to guy at the gym for sports knowledge, Steve. I knew Steve would have the 411 on Franchise Player status. So I threw all pride out the window and asked. He was on a roll as he began to describe the particulars of the Franchise Player selection.

Turns out, the reason Steve knew so much about it was through his son, who picked up the minute details of the Franchise Player from the John Madden Football video game.

I'm so glad I took the risk and asked.

Become informed about topics of importance to you. At the gym and beyond, way beyond. Don't let pride keep you from picking up needed information.

Just ask.

Rock on!

2011-02-26T14:02:00.000-08:00

My workout tunes are stuck, in a big way, to 70's classic rock, with a little 'funk' thrown in. One thing is for certain, music helps drive my workout intensity higher.

Before posting on the subject of "Music and Your Workouts" I wanted to get your input.

What music drives your workouts to a higher level of intensity?
Quiet solitude while running or ear candy to keep you going?

Let us know. Post your training tips here in regard to music and your workouts. I'll pass on the results of our little study in a later post.

So, Rock on! Or maybe for you it's "90's dance tunes on!".

Train well, train smart.

Scott

3 tips to get lean

2011-02-20T18:19:00.000-08:00

Josh Hewett of the "Stay Fit Minute" blog has published an article I believe that TWSC readers will benefit from. His article appears at the cutandjacked fitness website. Thanks Josh!

For further reading on the topic, check out TWSC post on fast weight loss.

Be thinking "Summer" in the "Winter" and eat and train accordingly.

Scott

Twin Cities Marathon

2011-02-19T16:10:00.000-08:00

Scott has just registered for this year's Twin Cities Marathon. October 2nd, 2011.
Anybody else? Who's with me?
Scott

Personal Responsibility

2011-02-01T16:26:00.000-08:00

"Most folks are about as happy as they make up their minds to be."
- Abraham Lincoln

We are coming up on Mr. Lincoln's birthday remembrance here in the US. I wonder if he would hold to a similar belief in regard to fitness. Let's consider it it together:

"Most folks are about as fit as they have made up their mind to be."

Make up your mind to be fit. Take charge of your fitness results.
Really, no one else is going to do it for you. No one else can do it for you.
No longer can we afford to sit back simply hoping that someday our fitness level will improve. Today is the day. Right now as you read these words decide to move decisively toward optimal health and fitness.

To get started, review your current fitness status.Visit your doctor and check out the basics:

Body fat%
Body weight
How long does it take you to run one mile? (Can you run one mile?)
Blood pressure

There are different body types and different athletic desires and gifting. These variables call for a variety of workout routines. Disappointingly and sadly, for many, the decision has been made to do nothing. To not move. To not exercise. To not improve, but to go backward in regard to health. I am suggesting that we not be part of that group.

In 2011 let's get strong, lean, fast and flexible. For my bodybuilding and power lifting friends I think I get it. I understand the drive to be big and strong, Rock on! My hope for us all is that we would not sacrifice excellent health and fitness for more weight. Either on the bar or in muscle.

What are your thoughts. Post you comments here at the end of each Blog. Along with the other TWSC readers and followers I want to thank you for your valued input.

Here's to a continued fabulous and fit 2011!

Scott

How to take giant steps forward in your fitness program

2011-01-28T11:54:00.001-08:00

Fitness plateaus are show stopping frustrations in regard to the progress that you have been making in your health and fitness pursuits.

A fitness plateau, be it for weight loss, strength, speed, or endurance gains could simply be defined as an extended season of time when you have stopped making the fitness progress that you so desire (and deserve).

Your hard work is not in question and you have even been diligent with nutrition. Still, you may come up short to where you want to be due to a fitness plateau.

You have continued to place a high value on your health and fitness goals. Making progress is what you do. I understand individual who simply wish to "maintain" their current status. However, most TWSC readers are interested in making regular positive gains or improvements in their fitness. Embracing a stubborn and lasting fitness plateau is just not in the game plan.

These plateaus are a natural part of fitness. Your body will become increasingly adaptive to the physical stresses you are placing on it. Do not be surprised by a fitness plateau knocking at your door. In fact, expect it. Just do not establish a long lasting relationship with it. Kick it to the curb.

Mixing up your current routine is an excellent way to press through a fitness plateau. Change the way you move. Challenge your body in ways that you are not accustomed. For many, Kickboxing has provided just the change to shake up their nagging plateau. I suggest that you find a professional, qualified kickboxing program near you and pour yourself into it.

Starting Monday January 31, 2011 my local TWSC members and friends will have the chance to train with me at Gorilla Combat in Chanhassen, MN. My Phase I program will introduce the basics of Kickboxing and self defense. Your hour long sessions will keep you moving and revved up, meeting three times a week (M, W, F @ 10:30am) for four weeks. Contact me here in the comment section or call 952-292-1213.

Even if you are not able to join us at Gorilla Combat, leave your comments here in regard to your experience of how you broke through a plateau barrier. We would all love to hear what worked for you.

"Do not do more than you should do. Do not do less than you can."

Scott

Post workout meals

2011-01-25T13:45:00.000-08:00

My brother's fabulous mother in law inspires my fledgling golf game with her philosophy of the worlds most difficult game. "Scott," she says "I just do not keep score" I love it! Thank you Sue.

To stay in great shape and to be ready for this year's golf season Sue regularly gets to the gym for her workouts. After today's morning workout Sue has Facebooked a question about post workout hunger.

Here are 4 quick points on Post workout nutrition:
# 1. Fantastic. You just completed another great workout.
# 2. Yes, the body is going to cry out for a refueling session after your workouts. You have some degree of lattitude here as it will be a bit like throwing dry leaves on a fire... kabooosh! However, let's use some restraint and be ready with a fabulous post workout recovery meal.
# 3. As you continue to crank it up at the gym your body will be demanding more food. Be ready for that and give it the best.
# 4. Just because you are hungry and there are quick, sugary, empty calorie foods available, does not mean that you must eat them. Plan ahead.

This link, http://www.livestrong.com/article/103484-post-workout-foods/ to Livestrong.com addresses the issue of post workout nutrition quite well.

Take a look and post a comment on your thoughts here at TWSC.

Peace.
Scott

Boot Camp Workout

2011-01-10T11:38:00.000-08:00

A Boot Camp client of mine has added Roller Derby (she's a Jammer!) to her fitness routine. Most impressive.
Well, she missed today's Boot Camp workout and asked if I would post it so that she could complete it on her own!

Here is today's Boot Camp workout.

Boot Camp Monday 1- 10 - 11
Warm up:
· 25 push ups / 25 crunches / 25 jumping jacks
· Bike/treadmill/elliptical (choice) 2 min . . x 4
· Stretch
Legs & Back: 2 min sets
· Cable squat
· One arm row L/R
· Wall sit
· Rev fly
· Platform leap/step
· Seated row
· #18 (leg press)
· One arm L/R
· Lunge (heavy w/ wrist hooks)
· Lat pull down
ABS:
· DB X
· DB pull over
· Mt climber
· Wrap up
· V bicycle
Cardio: Burpees (10) – Grinder . . . x 4

"Don't do more than you should. Don't do less than you can."

Eat well!

Finding the right fitness coach

2010-12-24T07:16:00.000-08:00

We all need help!

In regard to fitness even the best of players utilize coaching. I have added a website to the Helpful Link side bar to highlight a fabulous golf coach.

Sheryl and Chris, my sister and brother in law hire golf pro Norman Cilliers to help with their game (and all this time I thought you only had to buy NEW clubs!). Norman has taught them to make actual corrections to their golf game rather than only compensating for incorrect technique.

Click on the link to the left: Finding the right fitness coach.

I am thankful t0 both Sheryl and Chris for passing on much of Norman's coaching points today as we hit several dozen golfballs down the range. Golfing in England! Here is a phrase we do not use in Minnesota, "We're off for the golf course, but first I'm going to warm up the car." The nation is covered in a blanket of Christmas snow.

Happy Christmas everyone.

Determination

2010-12-20T05:15:00.000-08:00

This post comes to you as I am in England with family for the holidays. During this time away I will be posting Boot Camp workouts for my people at Fitness 19. I do plan on making regular appearances at a local gym myself. It is easy to sit back and tell others to exercise while reaching for another serving of an English Christmas pudding.

Determination:

A beginning emotional and mental connection with a definite desired end. SC

Be determined to make progress toward your fitness goals.

Let's get started!

Warm up:

Elliptical - 10 min

Start slow and begin to crank up the intensity (both speed and resistance) after each minute

Stretch

LEG DAY

(I know what you're thinking "I Love leg day!")

3 rounds of two minute sets

DB Lunge

DB Squat

Leaping lunges (Ski jump landing)

Leaping squats

3 sets of 12-15 reps

DB straight leg dead lift

Bar bent leg dead lift

Abs 3 rounds of 30 second sets

Plank

Mt climber

Crunch

Twelve minute run

Stretch

Two things remain to complete this great workout.

1. Call a friend. Invite them to join you for your next workout.

2. Post a comment here letting me know of your progress.

Merry Christmas.

Scott

Achievement

2010-12-12T18:08:00.000-08:00

Get in there and get it done.

Your schedule is full. I get that. You are most likely a busy and productive individual. Lots to get done, people to see, projects to complete. This week, in the rush of your activity remember, you need to be at your best in order to perform at your best. Getting to the gym and completing a great workout helps clear your mind and energizes you on to fuller performance.

Begin this week with a plan to take excellent care of yourself. Get into the gym and complete those great workouts. Then go out and crush the competition, make the sale, solve the problem, bring the peace. Do it all.

Let me know how your week progresses.

Peace.

Scott

Nutrition

2010-12-01T11:25:00.000-08:00

Chris Crowley and Henry Lodge, authors of "Younger Next Year" have done us all a huge nutritional favor. They have broken down the depth of nutritional science in one of their simple seven rules: Rule number 5 "Quit Eating Crap!"

I highlighted Younger Next Year in a blog entry in August of 2009. I continue to recommend the book to all those interested in pursuing a lifetime of fitness.

Most everyone I speak with regarding fitness is genuine in their desire for optimal health. Willing to push themselves to the limit, working out with increasing intensity, these fitness junkies are "doing their homework". These tough workouts however, seem to be a walk in the park compared to learning to eat well.

Crowley and Lodge break it down for us. Nutrition science for dummies. Again, rule number 5, "Quit Eating Crap!"

Here they (Chris writing) are, at what I think is their best:

"I urge you to sit down, this second, and make a list of all the mountains of garbage you're eating that you know you should quit eating altogether. I bet you get 85 percent right before you read our two nutrition chapters."

Start today. Commit to making a break from food that clearly does not serve you well.

"Quit Eating Crap!"

Set Your Goals High

2010-11-23T14:56:00.000-08:00

We talk about the importance of getting in shape. We go to the gym, we read articles on & about fitness and dream of running for more than just escaping the rat race. Are you hungry for real change, real progress in your fitness level?

A fitness colleague and fellow blogger Josh Hewet has inspired me to press on toward making significant fitness gains. Check out this encouraging message from Josh:

http://stayfitminute.com/2010/11/keep-hunger-alive-motivational-video.html

Called to Coach, An Inspiring Read

2010-11-21T17:22:00.000-08:00

Called to Coach: Reflections on Life, Faith, and Football By Bobby Bowden, Mark Schlabach.

This book is a behind-the-scenes story of Coach Bobby Bowden, his 55-year career and the path that helped him become one of college football's most successful coaches.

Near the end of the book Coach Bowden states, "I also laid out a plan for my coaches to have a successful life on and off the field:
1. Make time for yourself and your family.
2. Surround yourself with the best people possible
3. Be open to new ideas and better ways to do things. Keep all lines of communication open with you staff.
4. Be prepared to take risks.
5. Like what you do and like what you are sell.
6. Don't dwell on you mistakes or setbacks-learn from them, and then move on. Never let your mistakes defeat or discourage you. Never take criticism personally."

With a strong Christian faith Coach Bowden describes in depth of his love of the game he coached and players and staff whom he lead.

Working Out With An Injured Ankle

2010-11-14T17:37:00.000-08:00

Consult your doctor before beginning an exercise program. This is especially important when dealing with an existing injury.

When recovering form an ankle injury, the elliptical exercise machine provides a smooth and gliding motion in your workout. ELLIPTICALTRAINERS.com reports that the elliptical machine may very well be one of the best choices for individuals who are recovering from a joint injury. The severity of your injury will determine how quickly you are able to return to exercise movements that engage the ankle. The elliptical machine movement will minimize impact on your ankle.

Put Me in the game coach!
You may want to get back into training as soon as possible. Your doctor can best determine the extent of your injury and the approximate time that will be required for a full recovery. Your doctor may also advise you as to when it is safe to return to exercise. Entering into vigorous exercise too early may set you back even further in recovery time. Dr. Mark Wheaton MD of the Lakeside Sports & Pain Clinic reports that, "A doctor may recommend a brace to support the ankle during exercise. Depending on the severity of the injury and how far along the recovery time line the ankle is, the individual may, under the guidance of a personal trainer, safely and effectively advance as tolerated".

Elliptical options
Not all elliptical type exercise machines are the same. Some will have an upper body component that provides handles allowing you to generate movement by pulling and pushing with the arms, minimizing pressure on the ankle. In choosing a workout routine during the recovery phase of an ankle injury Dr. Wheaton advises, "Elliptical machines are ideal because the feet are in constant contact with the foot plates throughout the entire excursion cycle. Impact is, therefore, significantly reduced as compared to a treadmill, and reduced even further with use of the handles."

Exercise options
Once on the elliptical you have several exercise movement options in achieving a satisfying workout.As much as your injured ankle will allow, alternate the following moves with increasing intensity:Pull with the arms only, alternating left and right. Push with the arms only, alternating left and right. Combine alternating push and pull movements with both arms. While pumping the elliptical machine with the arms, slightly squat straight down keeping your back straight and your shoulders back.

Pay attention
Correct use of the elliptical machine will provide you with a complete workout. Sharp and shooting pain at the point of your injury is a clear indicator that you are applying too much pressure on the ankle during your workout. Start slow and build your way back to your normal level of workout intensity.

An ankle injury is not necessarily your signal to stop exercising. Consult your doctor prior to returning to full body workouts. When it is suggested that you can bear a limited amount of weight on the injured ankle then try the elliptical machine. As you are able, increase the intensity of your elliptical workout.

Create your new personal fitness vision

2010-10-21T19:57:00.000-07:00

Fitness training that delivers consistent and lasting results has it genesis within the mind. The vision that you have of yourself in specific regard to health and fitness has a dramatic impact on the way you train. Examining your personal beliefs about your health and fitness will assist you in discovering more effective training practices

In the movie Field of Dreams Phil Robinson directs Kevin Costner as he portrays Iowa farm owner Ray Kinsella. Ray becomes increasingly convinced of his need to build a baseball field in the midst of his corn field. Following his vision, Ray risked losing his farm. He believed in the vision. He committed to the process. Through times of questioning and doubt, Ray was unwavering in commitment to his vision: "If you build it he will come." In the movie, Ray builds the field and indeed 'He" does indeed come. A great movie.

You have the opportunity to create your own unique vision of your personal fitness. You are then responsible to direct and star in that vision. Like Ray, you are responsible for working through uncertain times of questioning and doubt.

Your fitness training will follow the path that your mind has determined will be its course. Your belief system is a powerful force.

To create a new and improved vision of your fitness training practices start by examining your current picture of how you see yourself in regard to fitness. All too often our perception of our health and fitness levels are sabotaged by limiting memories from years past. Not being picked for a certain team, being called degrading names by peers, or being overweight as a child. The list could go on. Many find themselves locked into a vision of themselves as being unsuccessful in the areas of health and fitness.

Set your fitness goals high. In See You at The Top, Zig Ziglar states, "In order for goals to be effective they need to be big, because it takes a big goal to create the excitement necessary for accomplishment." Start now to believe in your ability to make significant changes. Start to create a vision of yourself as strong, lean, and fast. Your purpose for fitness training is to achieve and to maintain this vision.

Chris Crowley and Henry S. Lodge, M.D in their book Younger Next Year, suggest that you hire a personal fitness trainer to help rev up your training intensity. "Hire a trainer, at least to get started. Trainers are expensive, Lord knows, but they are worth it. Learning to do weights is a little harder than it looks, and a surprising number of people you see in the gym are doing it wrong."

As you prepare to head out to the gym, know why you are going. Discontinue the practice of just hoping you have a good workout. With your clear vision of improving fitness and health established in your heart and mind, approach the gym with confidence and clear purpose.

By firmly establishing a clear and precise vision of yourself in regard to health and fitness your training efforts will soon line up in full support.

Fast weight loss

2010-09-16T19:01:00.000-07:00

Start taking off those extra pounds now.

We do need to redefine our view of "fast" weight loss. If you were to lose weight, only to gain it back again you would be starting over and over again. Attempting shortcuts to weight loss appears to be the quick fix but in the long run keeps you from making the progress you crave.
Though the unwanted weight took years to put on, it is often expected to come off quickly. It is advised that you set healthy and sustainable weight loss goals. The International Sports Science Association recommends that "When attempting to lose fat, never try to lose more than 1 to 2 pounds per week."

Working to rid your body of unwanted weight can lead you into a wild chase after a selected number on a scale. This pursuit has lead many toward unhealthy weight loss choices. In order to avoid beginning weight loss miss steps, a routine visit to your family Doctor is in order. Web MD encourages, "If you haven't been exercising and are overweight, it's a good idea to check with your doctor before you start a vigorous exercise program." After obtaining your doctor's expert medical perspective you will now be best positioned to begin your journey towards weight loss.

Change the name of your "weight loss" program to a "fat loss" program. In your journey toward healthy weight management remember that excess body fat is to be targeted for loss. Weight loss from dehydration and muscle loss is unhealthy and unsafe.

Body Fat Percentage CategoriesClassification Women (% fat) Men (% fat)
Women - Men
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+ http://www.bmi-calculator.net/

Lean body mass or muscle is a good thing. By adding lean muscle to your body weight equation you will speed up your body's ability to burn excess fat. Additional good news for you today is that you do not need an expensive gym membership or any bulky equipment clogging up your bedroom floor. Just bring along your body and a positive attitude. You can do this.

In order to gain muscle it is a simple matter of increasing the demand on the muscles, causing them to work harder than they are accustomed to working. To the degree that you advance that demand, to a large extent, is the degree to which your muscles will respond by becoming larger and stronger. There is of course much more to be said regarding contributing factors such as nutrition, hydration, rest and increasing intensity.

These simple body weight exercises performed with increasing intensity will be of great help moving you toward your goal: Walking, Running, Push ups, Sit ups, Lunges, Squats, Pull ups.
Your goal is to lose body fat fast. Eating badly will slow your progress. Here are some quick common sense ideas to speed you on your way:
Nothing tastes as good as fit feels.
Stop eating bad food.
There is a wide range of excellent food options.
You are not being force fed. Think about what you are putting in your body.
Eat well and eat on purpose.
Become an expert on the food your body actually needs.
Eat 5 to 6 smaller meals each day.

Take the long term approach, get with your doctor, target body fat, develop lean muscle, and eat well. With this approach applied with increasing intensity you are certain to make fast advances toward your goal.

Fitness: Dollars and Sense

2010-06-18T14:35:00.000-07:00

This post answers further questions in regard to how much it actually costs to become fit. It was originally published at my Boot Camp Examiner site.

What does it cost to become fit? In Boot Camp Examiner's last article we set important footings in our discussion of the actual cost of becoming fit. Click here to view the article and pick up some needed momentum in facing our topic.
For most of us, personal finances are being managed a bit closer these days. Personal fitness training may be perceived as an extra. "Extras" often don't make the short list on a personal or family budget. Remember however that these articles are not about getting you to spend money on something that you do not want or need. Investing your dollars in personal training needs to make sense.
Admittedly, as a personal trainer and wellness coach, my living is derived from individuals who place their trust in me to help them achieve their fitness and wellness goals. This trust is often displayed by exchanging their money for my service. Your trust is something that I and the other trainers I am privilege to work along side respect and appreciate.
How much should you be spending on getting the help that you need in regards to your fitness.? How much does it cost to become fit?
An important preliminary question here would be, "Is my current investment in personal training delivering awesome results? Your investment could be in time and effort or perhaps even in dollars. Look a bit closer at your fitness activity. Are you realizing the results you crave, the results you deserve?
Are you on the path of fitness progress? Are you making great strides on your own? If you are, congratulations. Keep going strong. Chances are fairly certain however that most of us could use some help in making real progress toward our health and fitness goals. As outlined in the previous Boot Camp Examiner article, being out of shape is far to costly. My suggestion is to get the best help that you can. The help that you need. Determine to make the investment in your fitness pursuit that delivers lasting positive progress.
Excellent personal training goes well beyond simple ABC instruction on the mechanics of an exercise. We can pick up any fitness magazine to see pictures on how to perform our next set of fat burning moves. Great personal training motivates, encourages, holds accountable, and celebrates successes with clients. Great personal training is fitness life coaching leading clients in getting fit, staying fit and then to enjoying it!
Now that you have invested your time in making sense of the investment in training, how about a look at the dollars?
At the gym where I train, Fitness 19 in Shorewood, MN one on one personal training is $60.00 - $80.00 per hour depending on the number of sessions selected. Again, the program must make sense for the individual.
Group training rates reflect an equivalent to a trainer "time share". Fitness 19 Boot Camp rates present an opportunity for individuals to participate in a highly energized and motivational group fitness atmosphere for less outlay of cash. Boot Camp is billed at between $13 and $19 per hour.
Both one on one and group training programs provide opportunity to realize tremendous fitness progress. Which program is right for you generally comes back to blending personal goals with personal resources of time and finance. In making the decision that makes sense for you it is important to remember our beginning questions:
What is the impact of continuing to be physically un-fit fit in your workplace, on your relationships and your basic quality of life?
What in your past fitness experience leads you to believe that anything will be different in the next year if you "try it on your own"?
Decide today to make a move in the direction of measurable fitness progress. Continue on strong if you are realizing great fitness results. If not consider asking for help.
I am ready to help you make sense of your training needs. Contact me to set a time at the club (Fitness 19) so that we can assess where you are at in regard to fitness. Thank you in advance for the trust that you place in me to help you reach your goals.
Scott Craig (952)292-1213 scott.fitness19@gmail.com

Subscribe here at Train With Scott Craig or
Subscribe to Boot Camp Examiner on Boot Camp Examiner's page for continued fitness motivation.

What does it cost to become fit?

2010-06-13T17:51:00.000-07:00

This post is from the most recent article at Boot Camp Examiner.com.

What does it cost to become fit?

The better question and far more revealing of our readiness to address the vital issues of fitness... How much does it cost to be UN-fit? Go ahead, make a list right now of what you know to be the health risks of being over weight and out of shape. Let's list just a few here:
high blood pressure
lack of energy
lower back pain
weakness
loss of bone density
greater cardiovascular risks
Quality of life is dramatically and negatively impacted when you live in this state of being. The cost of living in this condition is off the charts expensive. Way too expensive.
Try this during your annual medical check up, tell your Doctor, "Hey, Doc, I am thinking of quiting all types of exercise and sitting more." See what your medical advisory team has to say about that. Perhaps you already know what they will say.

How much does it cost to become fit? With a renewed awareness of the cost of ill health we can now focus on finding a fitness program that works for us. The cost, though important, now shifts in relevance to our commitment to becoming healthy and fit as contrasted with being out of shape.

You can stay at home and do body weight exercises and get a great workout. The only cost is that of your time and commitment to working out with increasing intensity. It can be done. Many have done it and you can too. So what is the financial cost here? It's free. For those who are able to press on year after year on their own and get the results they want, this is a great option.

Turns out however, there is more to that gym membership than meets the eye. You can make fabulous strength and health advances with the resistance equipment and training available at your local gym. Classes at the gym provide instruction, inspiration and accountability. Group motivation is a powerful tool to be activated on your behalf. Personal trainers at your gym have the expertise to lead you to higher levels of fitness than you could most likely attain on your own.

Remember now, spending money does not get you in shape. You get yourself in shape. Your body fat does not know if you are at a fitness shrine or in a barn. Your muscles demand extra weight in order to grow not a monogrammed towel and gold plated dumbbells. Spending more money will not guarantee greater results.

My bottom line advice to you is, be willing to invest what ever it takes to get you moving, trained and motivated to continue progressing toward greater health and fitness. Optimal health.

Here is one question I often ask my clients at the gym "Once in great shape, how long do you want to stay that way?" "Forever" is the answer that always comes back. That being true, finding a program that will help you gain and maintain your desired level of fitness looks like a great long range investment.

Let's ask the question again, "What does it cost to become fit?"
An answer that has gone on to help those that I train: "What ever it takes."

The next Boot Camp Examiner article will outline personal training rates for both individual and group training. Subscribe to Boot Camp Examiner (link above) to receive continued fitness motivation delivered via e-mail.

As alway, "Don't do more than you should. Don't do less than you can."
Scott

Don't blow a 9-0 lead

2010-06-08T12:53:00.000-07:00

A personal training client recently told me of her son's disappointing little league baseball game loss. The team had a 9-0 lead and went on to lose the game 10-9. Her son was upset with his team's performance. They were winning decisively and then slowly watched as their lead slipped away until finally the last out of the game saw them come up one run behind. Oh the frustration!

We went on to speak of the things great coaches like to tell their teams after such a loss. Things like, "Boys, remember how this feels. Don't let this happen again. Never take a lead for granted, stay focused."

This story of losing the 9-0 lead came on the same morning my client and I were looking at her fitness results over the past couple of months. She had been on track , focused and continuing to put up numbers to impress any fitness junkie. We had both been proud of her progress. On this morning however it was clear that she had slipped from her fast paced victory after victory progress. She had fallen behind. Not just a fitness stall, but a slip. She was disapointed and felt as if she had lost her own 9-0 lead.

The dispointing loss of a baseball game and of fitness progress was going to teach us both a significant lesson. That morning's workout developed into one her best. Determined decisions were made. No longer would fitness progress be taken for granted. Never again would there be a 9-0 fitness lead given away. We spent time recounting how good it felt for her to experience the fitness progress and how deflating it was to watch the momentum fade. In regards to her fitness goals the new mantra became "Every day is Game Day".

In regards to your fitness progress, don't blow your 9-0 lead. Stay focused, recount the key actions that have lead you to your place of success. Distraction from you fitness progress can lead to you loosing a hard fought for and well deserved winning edge.

Personal training is an effective way to gain and retain that winning edge of optimal fitness progress. Mynext article at Boot Camp Examiner will explore the value of personal training. Subscribe to Boot Camp Examiner and receive motivating fitniss articles as they are published.

Your Boot Camp instructor,

Scott Craig

ACE endorses Boot Camp

2010-03-24T19:03:00.000-07:00

Boot Camp is a great workout! We already know that, but let's listen to our friends at ACE as they report on the specific studies praising Boot Camp. Bring it on!
http://tinyurl.com/ya8dx6l

STAY FIT MINUTE: How To Master The Mother Of All Hormones To Build Muscle And Burn Fat!

2010-03-11T07:51:00.000-08:00

I believe that you will appreciate this post from Josh at STAY FIT MINUTE and Jeff The Muscle Nerd.

STAY FIT MINUTE: How To Master The Mother Of All Hormones To Build Muscle And Burn Fat!

Biggest Winner

2010-01-31T18:02:00.001-08:00

Be a Biggest Winner.

Millions of viewers are tuning in to watch weight loss reality television. Large and dangerously unfit individuals are viewed powerfully transforming their lives. With the skilled motivation of professional personal trainers, a disciplined regiment of exercise and informed nutritional choices, these individuals have committed to a radical lifestyle change. We can certainly be happy for the life transforming results these TV show contestants realize. So many are desperate for these type of health and wellness victories. Are you?

In order to learn from the show and make progress towards our own fitness transformations, we should investigate the methods they incorporate to gain their successful and stunning outcomes.

Few can ever be chosen to participate in a TV contest that affords the time and resources to make this type of push towards fitness transformations. Most can however, take part in the life changing fitness transformation available in a Fitness Boot Camp. Just one individual is chosen to be the shows winner. Most of us can however realize greater fitness and optimal health through Fitness Boot Camp.

Fitness Boot Camp basics are at the core of these TV contestants success.

Vision for change:

Establishing quality life changes begins with an identification of what we actually want. Weight loss TV show contestants tell their stories with great sincerity and conviction. They publicly declare that they have had enough of declining health. They are now committing to a new life for themselves. They now see themselves differently. As their contest begins they each identify themselves as the show's next big winner.

At the start of fitness Boot Camp, participants are encouraged to identify their top fitness goals, as well as developing a personal fitness mission statement. Boot Camp participants are encouraged to see themselves as individuals who make wise fitness choices and who follow through on commitments to optimal health.

Group setting:

The TV show puts individuals into teams of two. Partners help keep each other accountable for giving 100% effort. Partners help each other stay focused on the main objectives. Team members help boost each others performance. Yellow team, blue team, red, green, black...The teams create motivational links that help each individual keep their eyes on the prize; changed behavior, optimal health, getting their life back. Trusted relationships based on mutual goals become strong, advancing each contestant further towards their dream.

The electric and driven fitness Boot Camp environment is powered by this type of group dynamic. Fellow Boot Campers bring timely encouragement just as you think you may be too tired to go on. With the help of your fellow Boot Campers you continue on through to the end of the grueling workout.

Do not just sit back for another season of watching others transform their lives on television. Put down the remote, get over to the gym and enlist in a fitness Boot Camp near you. Become the Biggest Winner!

Workout Intensity!

2010-01-19T15:16:00.000-08:00

Increased workout intensity is needed in order to continue making fitness gains. Greater endurance and strength is developed as the body continues to overcome greater challenges. This drive for increased workout intensity runs along the same track as an often repeated fitness mantra at the club "Don't do more than you should. Don't do less than you can." Knowing why your workout intensity is expected to increase is powered by your fitness goals.

Setting personal fitness goals will make a significant positive impact on your progress toward greater health and fitness. World famous author and motivational speaker Zig Ziglar reports that living without written goals is akin to an archer being expected to hit a target after being blind folded and spun in circles. Not a very productive (or safe) undertaking.

Setting personal fitness targets is an easy topic to discus. Follow through on establishing these same target goals, for many, can prove to be a long and difficult pursuit. Stopped cold in their tracks with doubts and uncertainty or perhaps fear of failure, these exercise enthusiasts make too little progress towards their fitness dreams. Motivation to continue in their drive for greater health is all too often the missing component in their workout regiments.

Marine Corps Boot Camp training (the real deal) takes recruits to extreme physical and mental limits as drill instructors "motivate" potential future Marines to never give up. God Bless our troops. Back at home, Fitness Boot Camp instructors also work to help their people never give up, all be it without live ammunition flying over head or while crawling through the mud under barbed wire.

Fitness Boot Camp instructors work to develop a strong sense of group accountability. These motivating instructors will keep your workouts challenging with increasing levels of intensity. You will be encouraged all the way through the camp to continue giving your best effort and to never quit on yourself. The fitness Boot Camp instructor's primary task is to help you discover your fitness limits and then to assist you to safely advance through them. Hard work is expected, sweat and sometimes even tears while you press on towards getting in the best shape of your life.

If you have found it difficult to stay on track with your health and fitness goals I strongly recommend that you enlist in a Fitness Boot Camp near you. It could well be the motivational jump start you need to press through to that place of increased workout intensity.

"Don't do more than you should. Don't do less than you can."

Taking excellent care of your body

2009-11-27T08:49:00.000-08:00

As we approach the season of making resolutions, consider your body. Consider taking excellent care or your body. Fitness Boot Camp can play a major roll in helping you become successful with your new fit and strong body resolution. Taking excellent care of your body just got less complicated. Read on.

The thought of participating in a Fitness Boot Camp workout strikes fear in the hearts of some of our member athletes at the club. I understand why. The workouts are intense. Many of those participating in Boot Camp felt the same way until they discovered how to modify their workouts to get optimal results. We have a Boot Camp slogan that guides us: "Don't do more than you should do. Don't do less than you can." It is the Boot Camp instructor's roll to help you find this ongoing and ever changing balance.

Here is sample Boot Camp workout taken (with permission) from Fitness 19 Boot Camp:

Warm up:

Start slow and steady. Walk, jog, slow run, add some incline to the treadmill or resistance to the elliptical or bike. In these beginning minutes start dumping any mental baggage that will distract you from your workout. Free body and mind to spend quality time on yourself. You may very well be spending the rest of the day helping others, but for the next hour it is all about you. By freeing yourself to be at the gym you will gain a greater focus on your exercises and therefore obtain greater results. When you leave the gym you will be in a better place mentally and physically to complete the important details of the rest of your day.

We begin to pick up the pace now with a little thing we call "300", short for:

100 jumping jacks
100 push ups
100 Crunches.

Now we stretch. We are going for a full body stretch in preparation for a full body workout. Again, slow and steady, gaining a fuller stretch with deep and calm breaths. After a short water break we press on.

For the next 30 to 40 minutes it is Circuit Training time. With 90 seconds at each station, Boot Campers complete the exercise and then move on to the next station.

1.Dumbbell Incline bench press (varying weights available)
2.Stationary recumbent bike at 90-100 rpm with medium resistance
3.Dumbbell Bicep curls (varying weights available)
4.Jab, punch, kick to the heavy bag
5.Shoulder Press while seated on an exercise ball
6.Jump rope
7.5 Push ups - 5 sit ups (continuous)
8.Dumbbell squat with a shoulder press (varying weights available)
9.Stair climber at a medium level
10.Dumbbell one arm row
Time for another short water break.

We now go for what we call the "Lightning Round". This is a repeat of the above 10 station circuit with each station lasting only 60 seconds. The clock does not stop leaving no time for rest.

By now the peripheral chatter has gone to a minimum as Boot campers are giving everything they have left to their workout. Exhaustion and muscle fatigue are part of the expected routine. Sweat is dripping. Everyone begins to eye what they believe to be their last station. Counting down 5, 4, 3, 2, 1.... done!

Wow!

We take time to breath deep, stretch and decompress from another great workout. The instructor shouts "Great work everyone, see you next time".

If you would like to learn more of how Fitness Boot Camp can help you achieve your fitness goals check out the Boot Camp Examiner link in the Helpful links sidebar.

Excellent Self Care

2009-10-18T18:46:00.000-07:00

Excellence.

Just prior to my Bicep surgery, my anesthesiologist inserted a nerve blocking medication delivery system into the right side of my neck. With my head tilted to the left, my eyes were fixed with great interest on the ultrasound screen revealing each movement of the needle and tubing. As the doctor skillfully completed the procedure, he quietly commented “Perfect. The enemy of Good Enough.” I was pleased to hear of his commitment to Excellence.

As we explore the landscape of our own being, our own self care, I want us to do so with the intent of going forward with a pursuit of excellence. Not just taking care of ourselves, but seeing to that we take Excellent care of ourselves. To start us off I will suggest we consider the AAA rating given to many financial products. AAA ratings are given only to those products that are of the highest quality.

TWSC is rolling out a new AAA rating system. In regards to the pursuit of excellent self care we should each strive to become personally AAA rated.

Acceptance of self
Awareness of personal areas of need
Ability to change

Accept ourselves at the outset. Become increasingly Aware of our personal needs. Actively display our Ability to change where and when needed.

Be a AAA rated individual as you press on in taking Excellent care of yourself.

Next up, Personal Responsibility in the pursuit of Excellent Self Care.

Excellent Self Care

2009-10-16T16:23:00.000-07:00

Taking Excellent care of your Body, Soul, and Spirit

If not you, then who? Who is responsible for the primary care given to your Body? Your Soul? Your Spirit? Others may influence, persuade, and impact these vital areas of life, but none with the weighted responsibility of our very own selves! Here at Train With Scott Craig, together we will examine the significant role we each play in the care of Body, Soul, and Spirit.

These thoughts have developed over the past three years as I have delivered talks to a local group. This wonderful group of sacred souls has sat patiently through my attempts at bringing us all a bit closer to a place of excellent self care. It is with humble thanks to these friends that I relay the information forged over many hours of meetings. Their attentiveness to the details of the topics covered as well as their insightful feedback continues to be much appreciated.

Excellent Self Care. Does it sound a bit too self centered? Yes, at first. However, take another look. The airlines are quick to instruct you to be “self centered” in the “unlikely event of loss of cabin pressure….”. What do they tell us? When the mask falls down in front of you, FIRST put your mask on and THEN assist others who are traveling with you. If you run out of oxygen and lose consciousness you will be of no help to anyone. Help yourself and then others. It is not about being egotistical and selfish, it is about positioning yourself to be of the utmost help to others by being in the best possible condition to help. OK that’s at 39,000 feet, what about at ground level?

I want us all to see that by keeping ourselves in a fit and readied state of being (body, soul, and spirit) we are better positioned to impact the lives of others.

Next up, evaluating Excellence.

Game On!

2009-10-13T11:49:00.000-07:00

Game On!

Dr. Freehil gave the OK to begin rehab on the arm. Fabulous. Light weight of course, to begin with but BEGIN none the less! High reps, low weight is standard protocol. I am totally jazzed. This is a fine, fine day, on the road to recovery. Doc says that by January I will be released to workout with no restrictions. Until then it is steady progression form 5 to 8 to 10 to 15 to 20 pound (and beyond)weights. So, uh ha, ya, I'm happy.

It's FREE!

2009-10-04T12:58:00.000-07:00

Boot Camp at Fitness 19 is free each Tuesday night for the month of October.
FREE is nice. However, money really is not the issue, is it? All too often it simmers on down to an issue of commitment to personal fitness. We make time for the things we value.

I know that you place a high value on your health and fitness. You are part of the fitness trend setters with your family, co workers, peers, and community. You follow "Train With Scott Craig" here and on FACEBOOK because you are interested in getting fit and staying fit... for the rest of your life. Way to go. You are an inspiration.

Now back to "VALUE". Free Boot Camp on Tuesday night is my way of giving back to the fitness community. It also will give people a chance to see if Boot Camp at Fitness 19 is something that would bring them to their next fitness level. Into its third successful year, Fitness 19 Boot Camp continues to ramp up peoples fitness intensity.

Join us at 6:00 pm Tuesday nights at Fitness 19 Shorewood, MN. I know that you are committed to your fitness and now this Boot Camp group workout if FREE (Bring a friend).

25 - 50 - 100 Simple

2009-10-01T11:20:00.000-07:00

Arrive at 2010 in great shape. Here is a simple way to get going. Starting today, do 25 push ups, 25 sit ups and 25 squats. Complete these exercises in any order you want by the end of each day. Do this each day in October. Starting November 1st complete 50 push ups, 50 sit ups and 50 squats each day (in any order, simply complete them all by days end). The big finish, starting December 1st, complete 100 push ups, 100 sit ups and 100 squats by days end. Simple, and when done throughout the day, actually easy to do. However, the big BLOCK... things EASY to do (even good things)are also easy NOT to do.

Ready, set, GO!

Brace with three weeks of increased extension

2009-09-15T11:26:00.000-07:00

Patience now Scott, patience. One day at a time to total recovery. I have much improved mobility in the elbow, wrist and hand. Still, the Bicep Tendon requires much time to heal.

Celebrating the small stuff!

2009-09-01T09:26:00.000-07:00

One week into the Robo Cop arm brace. Five more to go. Each week Dr. Freehill has scheduled an increase in the brace range of motion. So today I celebrate progress in my recovery process. A new and improved video to be uploaded soon.
Celebrating progress!

Martial Art Training

2009-08-28T13:12:00.000-07:00

I am a big fan of what ever you can do outside of the gym to enjoy your fitness, be it tennis, basketball, rock climbing, biking, swimming... whatever. Today I want to put a plug in for the discipline of the Martial Arts.

One's fitness journey may come to a halt due to the lack of fun and practical ways to put their fitness to the test. I have found the Martial Arts to be doubly productive and fun. The Martial Arts provide an ideal setting for strengthening both mind and body. Intense resistance and cardio training in or out of the gym stands to improve your performance in the Martial Arts. The two complement each other perfectly.

There are many fine schools that you could choose from to begin your formal training in the Martial Arts. I am providing a link to Temte's American Karate http://www.temtekarate.com/. It is through training with Mr. Don Temte that my wife Nicki and I developed the core of our Martial Arts skill and discipline.

Most Martial Arts schools will provide you the oportunity to have a reduced fee trail period to see if their style fits what you want. My suggestion, make the call to Temte's American Karate or a school near you and try it out. Let me know how it goes.

Start Now!

2009-08-26T12:18:00.000-07:00

I am going to ask you to take a step towards positive change in regards to fitness. On Monday I suggested you DO what you already know to do. Simple, yes, I understand. Sometimes the most simple things or changes can bring dramatic results. If you have not begun to move in this direction of action we may need to take a step back and ask one more question:
If you and I were to work together on one area of your fitness, what would it be? Where would you like to start? Let's get started.

If it were not for the training I recieved from Mr. Temte in the martial arts I would never have progressed from White belt to Black belt. There was a DAY ONE. My wife and I had to START. I am asking you to start.

For some, this note finds you further along in your fitness pursuit. For others, not so much. We are not looking back, but forward. So let's get started advancing your fitness level wherever you are today.

So, what will it be? Where will you start? Let me know.

Let's get started!

2009-08-26T09:55:00.000-07:00

Thanks to my new friends at ACTRA I am successfully working through the beginning days of living in a brace. The staff were friendly and helpful. Mark fit the brace to my arm perfectly and as much as is possible (when working through an injury) made the experience fun. Thanks Mark.

I met another member athlete at the club today that is working through some significant limitations. Neck bone damage, spine issues... but still choosing exercise over bodily decay. Great stuff V.A.! You are an inspiration.

Yesterday, with the Green light from Dr. Freehill, I completed a short leg and ab work out. Leg Press, Leg Extention, Leg curl, Ab machine. Much lighter weights but Weight! :)

"This way to progress everybody."

New Brace. New Beginning!

2009-08-25T19:12:00.000-07:00

Six more weeks in this brace. Then on to Range of Motion exercises. Slow progress but, done correctly should result in 100% recovery. In the meantime I will train the areas I can remembering the Boot Camp mantra "Don't do more than you should, but don't do less than you can".

One day at a time.

In other news: Check out "Train with Scot Craig" on Facebook. I would love to have you join this large group of fitness junkies!

Train smart, train hard, enjoy the results.

New cast tomorrow!

2009-08-24T12:24:00.000-07:00

Tomorrow marks another recovery mile stone: Post Op visit with Dr. Freehill, a new cast and some direction for physical therapy going forward. I am so ready for this.

Boot Camp!

2009-08-21T11:59:00.001-07:00

Fitness 19 Shorewood will soon begin its third successful year of Boot Camp. Boot Camp is a twelve week intensive group work out routine. This wildly successful program is designed for those who are dedicated to improving their level of fitness. Those enlisted in Boot Camp meet for sixty minutes three times a week for twelve weeks. It has been my privilege to lead dozens of Boot Camp recruits to a place of greater strength, speed, and improved health. Join us. Details at Fitness 19 Shorewood, MN.

Boot Camp!

2009-08-20T11:25:00.000-07:00

Test drive this Fitness 19 Boot Camp tonight at 6:30pm

Boot Camp August 17-21, 2009
Mission - Vision - Goals - Objectives - Increased Intensity
Warm up
DB Routine
Run in place – hands up/out/down
Squat press
Lateral lunge
Bi curl, shoulder complex(thumb up/thumb down) x30
Gauntlet!
Bag push
Squat leap
Bike
Bench press
Jump Rope
Bi curl
Tri x
Lawn mower
Rev fly

Ab stations

Breath, cool down, stretch

LIFTNG... well sort of

2009-08-19T13:52:00.000-07:00

Starting second week off recovery. Today I am able to navigate the computer keyboard with measurable improvement, backing way off of the pain meds and went through a short lifting routine.

High reps - Light weight
Left side shoulder press
Left side upright bench press
Leg extension
Leg curl

Slow and steady now Scott, slow and steady.

Also, tonight is the second screening in preparation for the 2nd degree Black belt exam. Tonight I will be there in support of Nicki as she shows her stuff. "See Nicki kick. Kick Nicki kick!"

Enjoying recovery.

Appreciation

2009-08-18T09:11:00.000-07:00

Day seven:

A positive recovery environment is often times enhanced by the selfless attitude of others who care for the injured. No exception here. I continue to be thankful for the efforts of my wife and daughters as they assist me in getting through each day well. Thanks ladies!

An injury, big or small, is personal. It causes you to focus on the problem area and its need for healing recovery. During this time of recovery there is a subtle risk of becoming too inward and self focused. Allowing others to help is one thing, expecting or even demanding attention is quite another. Generally, people around you are curious and care about your recovery and will ask "How's it going?". I hope to improve on my ability to be brief in answering the question. I hope to remain focused on the positive progress made and to remain grateful for all of the excellent care that I continuing to receive.

Thankfully pressing on.

A Good Start!

2009-08-17T06:12:00.000-07:00

Day six post surgery.
First day back at work. After five days of laying low at home, today has me back moving about with the able bodied at Fitness 19. What a fabulous group of fitness junkies. The need to take things slow and steady remains in the forefront of my mind as simple movements bring a ready reminder of Wednesday's hospital visit.

In the past three days I have enjoyed increased movement with longer walks (Thanks Nicki). The nerve block med pack has been removed (Thanks again Nicki). It's just begun... It's been a good start.

"What do we call three days a week of intense Boot Camp training?" Fitness 19 Boot Campers know the answer: A good start!

"This way to progress!"

2009-08-14T14:24:00.000-07:00

Day three: Up and on my feet much more today. Got out of the house for two short walks. "Hey, we're walkin'... singin' do ah diddee, diddee dum diddee dum..." It does feel good to be moving around. I am quickly reminded however of my limitations as there is pain in simply trying to open a pill bottle. Slow and steady, with an emphasis on slow. No big movements, just walking and moving the fingers.

I had a good conversation with nurse Sue at Abbot NW Hospital today. She helped me through a couple of recovery issues. I have been most impressed with the care and professionalism I have received from the staff at Abbot.

Recovery Tip: Listen to the medical professionals and follow their instruction. No getting "brave" and going beyond the recovery protocols.

My plan is for a return to the club (Fitness 19) on Monday.

"This way to progress!" Fitness 19 training slogan

Recovery

2009-08-13T18:13:00.000-07:00

Day two: Got a handle on the pain meds and simply laid low. Great care from my home support team. Many thanks and love to Nicki, Gemma, & Jessica. Thanks to everyone for the Facebook, text encouragement and cards. Much appreciation and thanks to my friend & weight lifting mentor Scott for his expert recovery training counsel.

Tomorrow I hope to get in some light walking. I'm tyring to watch what I am eating as to not tack on unwanted non muscle weight :) .

Recovery from this injury will be a long haul. I hope to Blog my progress which may help me stay on track as well as assist others as they press through training setbacks.

"Don't do more than you should. Don't do less than you can." Fitness 19 Boot Camp mantra

Would you like to feel Younger Next Year?

2009-08-07T17:04:00.000-07:00

I recommend this book. Though written specifically for those in their "second act" of life, there is much to be gained by those approaching that season of life. Get the book and check out the authors 7 Rules:

Exercise six days a week for the rest of your life.
Do serious aerobic exercise four days a week for the rest of your life.
Do serious weight training, with weights, two days a week for the rest of your life.
Spend less than you make.
Quit eating crap!
Care.
Connect and commit.

2009-08-06T12:21:00.000-07:00

Recently I sustained an injury to my right arm (distal Bicep tendon rupture) that will significantly limit my training schedule. Both Karate and Body Building are in for some major changes. This injury comes just weeks short of a final screening and testing for second degree Black belt. Recovery from surgery may take four months and beyond. Though disappointed in the setback, I hope to make the most of the time by focusing on what CAN be done rather than on what can not be done.

As a Christian, I have a genuine interest in seeing what God can do in the midst this injury setback. With His help, encouragement from others and determined hard work I hope to get stronger during this changed workout season.

Pressing On!

2009-08-04T14:32:00.000-07:00

Check out the link below to Minneapolis Personal Training Examiner. Thanks to Julie Almeida for her write up of "Training with Scott".
Minneapolis Personal Training Examiner