As many of you know my son, Liam (who will be 6 years old in May) and I often “get active” together. Last weekend it was climbing trees, this weekend it was cycling and running.

Now, last week Liam taught me a thing or two about tree climbing. When I was his age I was also a master tree climber, but now things are a little different and tree climbing at 34 years old is a whole new adventure. But, Liam was determined to get his Dad to the top of a few trees and so that’s what we did and had an awesome time…What amazed me was how encouraging and positive Liam was the whole way through. Encouraging me and telling me: “YES, Dad…you can do it” “Well done, Dad, that was awesome!!”.

Now, this weekend, we were on my territory…running! I decided I wanted to go for a slightly longer run than I normally do and the plan was to run 8-12km. Liam kept asking if he could come with and ride his bike while I ran. I was not as keen. But, eventually I gave in, but only after telling him that he was not going to be able to make the distance…it was just too far!! I took the cell phone with and had Angie (my wife) on standby to come and fetch us when the little guy got too tired.

Liam is a very active little guy and relishes a challenge. And that is what he saw this as…

I am so glad I had to eat my words. After 4km, I was asking incessantly whether he was alright (about every 30 seconds). Eventually he told me: “Dad, I am fine. I will tell you if I am tired. How are you doing? Do you want to stop for a rest?”. Long story short…he managed 8.5km and was still looking strong. Okay, we did go slow…it took us just under 60 minutes. And we stopped a few times to look at the trees, a bird, a flower…to give a quick traffic lesson!!

But, Liam taught me a valuable lesson over the past 2 weekends. Firstly, encourage and support people as they attempt and do something that is a challenge. And secondly, don’t project your negative thoughts about whether you feel they can or cannot do something.

I am so glad Liam proved me wrong and very fortunate that he rose to the challenge and that my harsh words did not crush his little spirit.

WELL DONE Liam…you are my little HERO!!

The first video is low budget and a little dodgy…a superhero, a mystery lady and a dog all feature in this valentine’s day special…

Okay, so my friend Interval Man (in the USA) is a bit crazy, but it is a great way to burn off those extra calories consumed during your romantic dinner and chocolate dessert.

And now for the next movie which brings us a little closer to home, is probably even lower budget (as my friend Interval Man has dollars), although not as dodgy…in fact it is quite sweet!! But, perhaps I am a little biased as it does feature yours truly and the very sexy, Angie…

Grab your significant other and exercise along to this one…

Nothing like a little exercise together to spice up your relationship. Leave us a comment and let me know your thoughts…

This marked an official attempt to get into Guinness Book of World Records for the largest simultaneous boot camp workout ever performed.

So, the big question on everyone’s lips over the past few weeks has been: “Did we do it?”

Well, you will have to wait a few more weeks for the official result, but I am pretty certain that we did…so, well done to all involved…the present count is over 570 people all exercising at the same time, but we should see this number go even higher.

BUT, I will hold off the celebrations until we have official confirmation from Guinness World Records.

If you want a sneak peek at what we did, you can check out the video below…

It was a 41 minute grueling workout that saw boot campers hold nothing back and give it their all…

We also managed to raise some money for the Heart & Stroke Foundation of South Africa at the same time.

If you would like to experience what fitness boot camp is all about, and see why it is becoming the best place to Get Fitter, Healthier and Sexier in 2010…then please enter your details below to get a 2 week testdrive of our programme.

Let me explain that:

With the 20-10 workout you exercise for 20 seconds and then rest for 10 seconds. Repeat this sequence 8 times for 4 total minutes. Then rest for one minute and then repeat this 5 minute circuit 4 times for a 20 minute intense fitness and fat loss workout.

Here is your workout to start your New Year the right way:

Join us on 9 January for Workout Worldwide…and be part of a World Record and kickstart your New Year’s Fitness & Fat Loss…CLICK HERE

Local Fitness & Fat Loss Expert Chosen to Host

World’s Largest Simultaneous Fitness Boot Camp Workout for

Charity in Cape Town, South Africa

Fitness Boot Camp has recently been selected as one of the top fitness boot camp programmes in the world and will be a remote site for the first ever Workout Worldwide.

The event will be held at the University of Cape Town in Rondebosch on Saturday, January 9^th, 2010 at 18h00-19h00. It will be the world’s largest international charity fitness boot camp workout of all time and all net proceeds will be donated to the Heart and Stroke Foundation of South Africa.

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We will be attempting to set a Guinness World Record for the largest simultaneous fitness boot camp workout ever performed.

There will be over 50 international locations worldwide performing the workout on the same day with all proceeds being donated to their respective country’s heart association.

You can be a part of this record attempt (something you can tell your grandchildren about one day!!) by joining us on 9 January at 18h00 at University of Cape Town (Upper Campus in Sports Hall 2).

He has been spreading lies and misconceptions about how he helps with fat loss without any proof that what he says, does any good at all…?!

BUT wait…what is that…is it a bird…is it a plane…NO, it’s Interval Man!!

Interval Man is saving the world by spreading his message of Fast Fitness & Fat Loss…and what’s more his message is backed by some very sound research and real results from real people. Just ask our boot campers who lose up to 4kg every 4 weeks at boot camp!!

Check out Interval Man’s most recent exploits:

P.S. I know the true identity of Interval Man and chat to him on a weekly basis about saving the world one workout at a time! Afterall, it’s what we do here at Fitness Boot Camp…

Last week Friday, my daughter, Katie (2 years old) did not want to change. Now, the change she didn’t want to make was “out of her pajamas and into her clothes to go to school”.

The process of “change” is not easy. If you want to change then it is very important to surround yourself with the right people. People who will support, encourage and mentor you to become the person you want to…

I do not like to force people to change. You cannot force people to change until they are ready for it.

Angela (my wife) and I had experienced Katie’s reluctance to change before. We have learned to pick our battles. And, this time we were ready…So, Katie went to school in her pajamas.

Of course, Angela and I had a plan in place. We packed Katie’s clothes in her school bag, and the teacher was briefed, as we knew that at some stage she would want to change. That time came a little later in the day and Katie made the “change” and looked and felt extra special.

I have realised that the same principles apply in helping people change their health and fitness. You have to wait until they are ready to change. And when they are, you provide them with everything they need in order to look and feel amazing.

Fitness Boot Camp launches it’s Transformation Contest: “The Biggest Improver” on 5 October. If you are ready to make a serious change then visit www.GetSexyBootCamps.co.za to find out how you can get fitter, healthier and sexier.

At our last Biggest Improver Contest, Winston Robertson (winner) and Tanya Miseroole (runner-up) made some incredible changes. They both lost over 8kg and achieved some amazing improvements in fitness. In fact, we even renamed an exercise after Winston…

Winston and Tanya will be back on the 5 October to help inspire and encourage YOU to get the results that you deserve…come and change with us…

www.GetSexyBootCamps.co.za

“It is not how you start, but how you finish that counts.”

Well, at boot camp we don’t leave anything to chance…including how you FINISH…

Boot campers are very familiar with something we call “Finishers”. These are 4-5 minute workouts at the very end of boot camp sessions that are what they say they are…

They are designed especially to “finish” you off.

We have different themed finishers and this week boot campers were subjected to a rather mean “leg finisher”.

Here is the “lethal legs” finisher:

20 seconds squats followed by 10 seconds holding squat position (with no rest in between).

perform squats for 20 seconds

Hold squat position for 10 seconds

Go directly into 20 second lunges followed by 10 second holding static lunge position (with no rest).

perform lunges for 20 seconds

Hold static lunge position for 10 seonds

This routine is then repeated 4 times (with no rest periods) to make a “lethal” 4 minute finisher.

This could be a whole workout on its own…Give it a try and find out what I mean!!

And just remember that the boot campers have already performed a full workout before we even start this…!!

If so, there is a great way to maintain your motivation and ensure that your body continues to transform and get better and better…

The Workout Challenge

Today was workout challenge day…all my boot campers and personal training clients were confronted with the “200″ workout challenge today!

This involved them performing 200 total repetitions as fast as they could. We utilised five different exercises. They had to do 20 reps of each exercise before moving to the next exercise in the sequence. This 5 exercise circuit was then repeated to make a total of 200 reps.

Here are the exercises:

Squat Swings x 20

reverse lunge x 20 (we just added some rowing with a resistance band)

mountain climbers x 20 (count on left leg movement)

Ab Bicycle x 20 (count on left leg movement)

Push Ups x 20

Getting through all 5 x 20 reps = 100 reps. Then repeat another time to total 200 reps.

The fastest time recorded today was 5 minutes and 50 seconds…

Workout challenges are an excellent way to give you a little extra motivation and you can test yourself every few weeks to see how you are improving. At boot camp we have a whole range of workout challenges…!!

Give the above workout challenge a try and let me know how you do…

For many people, images of the Soccer World Cup in 2010 is what appears in our minds…for some these are very pleasant thoughts and for others these may be very unpleasant thoughts.

Now, when I say “2010″ at boot camp…the Soccer World Cup is the last thing on boot campers’ minds. Let me explain:

2010 at boot camp (or more specifically “20:10′s”) refers to a very specific exercise workout. It involves performing 20 seconds of exercise, followed by 10 seconds of rest.

This 20 second and 10 second cycle is repeated 8 times to make up 4 minutes of exercise. Then there is a one minute rest – making a 5 minute circuit.

This 5 minute circuit is repeated 4 times for a very intense 20 minute workout during which your entire body (arms, legs, core) has been subjected to some awesome strength training. We also include cardio in this 20 minutes and so 2010′s are the most well-rounded workout you can imagine!!

In fact, I believe that this is probably one of the best workout structures ever created…

• it’s time effective
• it does not need a lot of equipment
• you can do it almost anywhere
• it results in a full body workout
• it produces incredible fitness and fat loss results

Below is a video of me performing one of these 4 minute workouts at home: