If you’ve been fortunate enough to come to or be a member of my bootcamp (the BEST bootcamp in Metro West) then you know how much I love the Concept 2 Rowing Machine.  I haven’t found a better type of cardio equipment that is more effective and easier to use than the Concept 2.  The great thing about the rowing machine is that not only is it a great cardio piece of equipment, but it’s a total body workout at the same time utilizing both upper and lower body and at the same time increasing power through the hip.

One thing I’ve noticed with many people on the rower is that their technique is horrible.  People tend to think that by yanking on the chain in short strokes and as fast as possible will yield the best results.  This couldn’t be further from the truth.  Long, control strokes will give you the maximum distance.

Don’t believe me? Take a look at Felix Bach, the German Junior World Champion.  Take a look and study his form and how he generates long strokes on the pull and recovers on the return of the chain.  While most of the people I see rowing will do a pace of 2min-2:45 per 500 meters, Felix AVERAGES a 1:24 for 2000m!!!!!

Check it out!

Amazing right?

Here are 5 things you need to remember next time your rowing at my bootcamp or anywhere for that matter:

1. Maintain Form: Rowing with bad form will not only make you not get the full benefit, but it can also set you up for hurting yourself.

2. Long Strokes=More distance: Instead of short fast strokes, slow your pace and perform longer more controlled strokes. Felix didn’t go fast, but he covered lots of distance because of his ability to have long, powerful strokes.

3. Leg Bend: When in the return position, be sure to compress your body so that your knees come as close to your chest as possible while bringing the handle as close as you can to the rower.

4.  Quick Touch:  When bringing the handle to your chest on the pull, make it quick with only a split second between the touch and back to the return.  This will increase your speed and allow you to row more efficiently.

5.  Strap in: Always strap in when using the rower. This way you can get the most out of each pull and you also won’t fall of the seat!

P.S.  If you want to experience the Concept 2 Rower, than you need to check out my bootcamp and get yourself rowing now! Just ask any of my awesome bootcampers, they love to row!

Hey! Robby here…

I was sitting at my desk earlier today getting ready to put together this post and trying to think of what to write.  I couldn’t think of anything to write and was about to give up when I received a call from my good friend Captain Obvious.

Me and Captain Obvious have been friends for a very long time and he’s always given me great advice about any issue in my life.  Like the time when this girl I liked didn’t return any of my calls…Captain Obvious told me..”Robby, she doesn’t like you.”  Or the time when I burned my hand on the stove…Captain Obvious said to me “You shouldn’t touch that, it’s hot.”

When Captain Obvious offered to write a guest post for me on exercise and nutrition, how could I say no?!  So without further adieu, here is Captain Obvious!

Hey Everyone,
It’s me Captain Obvious!  Most of you probably already know who I am and what I am all about.  However, when I look around I also know that there are some people who have no clue who I am.  So here is a little bit about me, I’m the guy with the super ability to tell you what happens when you do something. Like for example, when you read Robby’s blog your going to learn some great stuff! See what I mean?  Sure, it may not sound exactly like a super power, but trust me…not everyone knows about it!

When Robby asked me to write to you about health and fitness, I was very excited! Apart from my daily routine of telling people the obvious things in life, I love to workout and stay in shape because when you exercise, it improves your health! So here are what I like to call my “Captain Obvious Top 9 Exercise Tips for People Who Don’t Know Anything About Exercise.”

Number 1: If you want to lose weight….stop eating so much and workout more: I can’t tell you how many people I see who complain about the way they look and will swear to me that they’ve tried exercising and eating right and “it doesn’t work for me.”  I think that these people must have a rare disease which renders them immune to the effect of exercise or otherwise they are full of…well you know.

Number 2: Walking, yardwork, anything along those lines does not count as exercise: Ok, so maybe this one isn’t quite as obvious as I would like it to be…but have you ever seen  or asked someone “do you workout?” and they’ll reply “Well I try to walk to the mailbox to get the paper”, or “Sure every fall I rake my leaves off of my lawn.”  Well that’s all well in good…but physical activity is different from exercise.  Let’s face it…when you ask someone how they lost 50lbs or you ask the bodybuilder how they got those chiseled abs, they don’t say “Well I made sure to double knot my shoes everyday.”

Number 3: Looking in a mirror when you workout doesn’t increase your results: Don’t you hate this? You go to the gym and you see someone who can’t seem to take their eyes off of themselves at the gym. It’s almost as if that person thinks that if they take their eyes off of themselves, they might die.  The truth is, looking in the mirror can be helpful but it won’t get you better results.  I mean that’s probably why Robby doesn’t have any mirrors in his bootcamp studio.

Number 4:  If you want to change the way you look, you have to change what your doing: Have you ever been watching TV with a friend, in particular a friend that isn’t happy with the way they look, and a commercial comes on with either a good looking guy or girl and your friends says “wow I want to look like that.” Yet as they say that they are sitting on the couch only a few Pringles away from finishing the whole can?  Being Captain Obvious can be frusterating!  In order to get to where you want to be, you need to change what you are doing.  Want to have a chiseled body with a 6 pack? Well try living like that person and eat and workout in a way that will get you there….because what your doing right now clearly isn’t working!

Number 5:  You are who you associate with: Pretty deep huh? (that’s what she said)  Well it’s true!  If you want to be somewhere or something your not..then hang out with someone who is already there! Want to be successful in business? Then hang out with successful people in business! Want to get in great shape and live a healthy lifestyle? Then hang out with people who are in great shape and live a healthy lifestyle! Want to be out of shape and miserable? Well…I think you get the idea.

Number 6: Pancakes, ice cream, beer, cake and anything that finishes with the word “cream” WILL NOT get you to where you want to be in your fitness goals: Do I really need to explain anymore?

Number 7:  Just joining a gym does not guarantee that you will get results, you actually have to go and use it: Seems pretty obvious right?  But how many people do you know that come January 1st of EVERY SINGLE YEAR, join a gym with the hopes of getting in shape yet it never happens.  Well first of all you have to go to the gym…but apart from that you need guidance because how can you get in shape if you don’t know how? That’s why you should join a program like Robby’s bootcamp, where the guidance is included.

Number 8:  Never take advice on exercise or nutrition unless that person looks good: Wow Captain Obvious that’s really shallow! Well here is the thing…would you take advice on how to feed the lions at the zoo from someone who has only been a store clerk and couldn’t tell the difference between a lion and a penguin?  I’m assuming your answer would be no.  Well then why would you take exercise or nutritional advice from someone who looks like hell or is completely out of shape.  Want to get good advice? Next time your at the doctors office or with your trainer…ask them (hopefully its a male) if they’d feel comfortable giving you advice with their shirt off.  If not, then they have no business giving you health and fitness advice.
Number 9:  TNT Bootcamp Works: You knew this was coming, yet it still surprises you! Even though I’m great friends with Robby, I know first hand that bootcamp works. Robby was just telling me how one of his clients just lost 27lbs in less than 4 months.  I can tell you first hand and with complete obviousness that if you want a fool proof way to get the results you want, then you have to do Robby’s bootcamp.  It couldn’t be anymore obvious….now back to you Robby!

Robby again,

Well there you have it….9 tips from the world famous Captain Obvious.  If you are tired of seeing no results at the gym, then stop ignoring the obvious and come out and try my bootcamp!  You won’t regret it!

Have you ever heard someone or maybe even know someone that puts the blame on everything and anything but themselves?  I’ve experienced this myself countless times in my young life.  If someone has an issue or a problem they blame it on everyone else…this drives me crazy!  What happened to people being accountable for their own actions?

Sure I could get into political as well as other arenas of discussion, but being a personal trainer I’m going to focus on fitness.  So here we go..

We all know (or at least you should know) that exercise and good nutrition will give you results in a positive way!  I’ve said time and time again that if you join my bootcamp and eat according to the meal plans and guidelines that I give you, there is no way you cannot get results!

However, even with the countless success stories…I hear the same excuses from people

1.) I don’t have time

2.) I’m eating good but I’m not seeing results

3.) It’s too hard

4.) I’m not athletic

Blah Blah Blah!

Take a look at what my client Rob decided to do with his health and fitness.  When Rob first contacted me a few months back, he was out of shape and looking for a change.  Honestly and truly, I believe he was FED UP with the way he looked and felt and this drove his desire to finally DO something about it.

This is what Rob used to look like:

When you get to the point where your tired of your clothes not fitting good or looking and the mirror and knowing that you can be in better shape..you have two options. The first option is to think of all the excuses about how you can get in shape.  You can think that it is inconvenient and won’t fit into your schedule, or maybe how you don’t have time and think your too far gone to start exercising again.

Rob didn’t think any of those things.  All he did was make the call to join my bootcamp. He took the initiative and knew that even it was tough, he’d do it anyways.

After a few months of DOING and going to bootcamp religiously and eating sensibly, he’s seen great results…to the tune of 27lbs!

Take a look at how much of a difference just a few months of dedication and being excuse free can do:

Just hear what Rob had to say:

Robby,

Here’s my contribution to TNT Bootcamp fan club.

It’s just shy of four months since I started TNT Bootcamp and here’s what it’s done for me…

I had my annual physical today and instead of the the usual chastising by my doctor I got some excellent news. My formerly high blood pressure (150/110 on average) is now looking very normal at 117/81 and that’s without any medication which was a key goal for me. Since my last visit, I’ve lost 27lbs and I didn’t start losing any weight until I started bootcamp.  When I signed up for Bootcamp, my goal was to get healthy and back in shape.  That included exercise and a better diet but I didn’t want to diet.  Bootcamp has given me the power to get in shape, lose weight, and do it all without a “deny everything” diet.  I eat smarter (more chicken, fish and vegetables) and watch the sweets and starches.

The BP reduction and the weight loss were key goals and now I am down over a pant size and maybe two. My belt is on it’s last hole and pretty soon I’ll need to start shopping for some new clothes. I feel stronger, leaner, am looking good without the beer gut. I’ve got about 20 lbs more to go and I’m on track to finish that in time for summer.

Thanks for introducing me to a great program. It’s made a huge difference in my life and my health.

Thanks,
Rob

If you are tired of getting no results and finally want to take charge of your health and do something to get results, then you need to leave the excuses behind and give me a call to get started on bootcamp ASAP!  Each day that you let go by is another day that could get you closer to your goal.  Join bootcamp and get on the fast track to results, just like Rob.

Hey everyone!

Just thought I’d share this great video on one of my many favorite clients talking about how much she loves bootcamp…enjoy!

http://www.vimeo.com/19814814

If you want to see for yourself how bootcamp can literally change the way you look and feel about yourself..then you need to check us out. Come and take advantage of our free 1 week trial. Just give us a call at 978 855 0677 and we’ll get you signed up and on the way to results!

As most people who come to my bootcamp know, I always have the newest songs that are perfect for working out.  I have always been a big fan of music and I think it really helps when it comes to raising your energy and motivation during a workout.  I am asked all the time about what songs and artists I play.

I decided to put together my top 30 bootcamp songs that I enjoy (In no particular order).  Feel free to purchase them at the itunes store, which is where I get them.

1. Buzzin’-Mann

2. Club Can’t Handle Me-Flo Rida

3. Who Dat Girl- Akon

4. Memories-David Guetta feat. Kid Cudi

5.  We R Who We R- Ke$ha

6. Bottom’s Up- Trey Songz feat. Nikki Minaj

7. Keep Your Head- Ting Tings

8. More (Red One Remix)-Usher

9. Only Girl-Rihanna

10. In Da Club- 50 Cent

11. Dynamite- Taio Cruz

12. Push Push-Kat Deluna Feat. Akon

13. Take Over Control- AfroChick

14. Stronger- Kanye West

15. Yeah 3x- Chris Brown

16. Mr. Brightside- The Killers

17. Paper Planes- MIA

18. Seed 2.0- The Roots

19. Opposite of Adults- Chiddy Bang

20. Let’s Get it Started- Black Eyed Peas

21. Bombs Over Baghdad- Outkast

22. Fire in Your New Shoes- Kaskade

23. Sugar- Flo Rida

24. I Made It- Kevin Rudolf

25. Give it up to me-Shakira feat Lil Wayne

26. Rock That Body-Black Eyed Peas

27. I Like It- Enrique Inglesias

28. Commander- Kelly Rowland

29. Letting Go-Sean Kingston feat Nikki Minaj

30. United States of Pop- DJ Earworm

Well there you have it, 30 awesome songs that you can now download and listen to when you workout.  Or even better you could just come to my bootcamp and where I have all these great songs and more, all while getting a great workout at the same time!

P.S. With my special 6 week bootcamp promotion going on, there is no way you can’t get the results you want.  For $249, you get 6 weeks of unlimited bootcamp, full nutritional support, and 100% results guaranteed!  With my 30 day money back guarantee, there is absolutely no risk what-so-ever! Just click on the button below and get in the best shape of your life!

Check out the new bootcamp video and let me know what you think!

http://www.vimeo.com/19088866

If you have been on the fence about getting in shape or even giving my bootcamp a try, then now is the perfect time to finally get started on your fitness goals.  My bootcamp is designed to get you in the best shape of your life so why not take advantage of it?

Over the last year and a half since I started TNT Bootcamp, I couldn’t help but notice the strangest thing when people come into my bootcamp class for the first time.  They may have never worked out before but all of a sudden something inside of them changes and now all they want to do is workout.  This is a condition which only occurs when your a TNT Bootcamper.

How can you be sure that your a TNT Bootcamp? Well here are some tell tale signs….

1. You enter the bootcamp studio nice and dry and when you leave your soaked in sweat.

2. The song “Row Row Row Your Boat” suddenly has meaning to you.

3. When your driving in your car and a song comes on the radio you yell out “That’s a Bootcamp song!”

4. You know what a burpee is and your not scared of it. 

5. When your outside shoveling snow or raking leaves, you work really hard for 45 seconds and then you rest for 10-15 seconds.

6. At the beginning of the week when your planning your schedule out, you plan everything around the bootcamp class schedule.

7. You realize that you can climb a mountain without actually climbing a mountain.

8. When you hear the words “Air Squat” you either smile or you flinch.

9. You actually look forward to working out.

10. The amount of friends you have has suddenly increased.

11.  When Robby sends out a workout for you to do via email, you actually do it.

12. You actually look forward to shopping for clothes now.

13.  When your driving and you see orange cones in the road, you pause and think that might be a bootcamp station.

14. You can now do an actual pushup…and another, and another, and another.

15. After looking at yourself in the mirror, instead of frowning, you have a big grin on your face.

16. You know that when Robby demonstrates an exercise and it looks easy when he does it, it actually isn’t easy.

17. You actually know how much fun 20 minutes can be.

18. When someone is telling you they spend 2 hours working out at the gym, you laugh to yourself because you know that you accomplished more in 45 minutes than they did in 2 hours.

19. If someone tells you that they pay their personal trainer $100/hr to workout, you literally burst out laughing because you know that you get a whole MONTH of bootcamp for the price of that 1 hour.

20. You know that there are 20+ ways to do a pushup

21. You know that there are 20+ ways to do a squat

22. Doing 30-60 minutes on the elliptical or treadmill disgusts you now.

23. Losing 15lbs wasn’t so bad after all

24. You can actually call yourself an athlete now.

25.  Doing a pullup is no longer out of reach.

26. After years or doing nothing, you now realize what you’ve been missing out on.

27. You’ve gotten more results in 1 month than you have in the last year at the gym.

28. You know a person is new to bootcamp when they don’t know what a burpee is

29.  You actually look forward to stretching

If you are tired of seeing little to no results at the gym then why not do something about it? Right now I have a special 6 week trial membership to my bootcamp. Get access to every class for 6 weeks for only $249.  If you are serious about getting in shape, then you need to check it out.  Click on the link below and get started on your results!

In 6 weeks you can be exactly where you are now or you can be 10-20lbs less and on your way to the best shape of your life. Which would you rather be?

WOW!

Things have been absolutely crazy here at my new studio location.  With over 200 new people trying out my bootcamp this month, things have been busy.  But I’m loving every minute of it!

I received a letter a few weeks ago from one of my bootcampers and what he wrote meant a lot to me. I wanted to share this with you because if you are a person who has been debating whether to join my bootcamp, this letter should push you in the right direction.

Robby,

I just wanted to drop you a note to say, thanks for your help with my fitness goals. Your Bootcamp has been great. I can definitely see and feel the results.  As someone who considered himself relatively athletic, but hasnt really done any significant exercise in the last 15 years (at least), I would highly recommend it to any one of any fitness level.  Just like you said, the first day was the hardest and for me the first couple of weeks had plenty of muscle pain. But, also as you predicted, the pain went away. Now I look forward to getting to Bootcamp and the challenges you have planned.

Some of what I like about your Bootcamp is:

1. I don’t have to think: I know when I get there the exercises are all thought out for me.  All I have to do is get myself there. I can’t tell you how many times in the past I have attempted to workout in a gym and in reality I don’t have a plan when I get there.  Then it’s like “well I guess I’ll ride the bike to start then do some other exercises”. Two hours later I finish but half the time I was wandering around deciding what to do next or waiting for a machine.

2. It’s Fast: In about 45 minutes I get the best workout I have ever had and I am walking out to my car again.  Not only do I not have to think, I don’t have time to think about how hard the next exercise is going to be, or to talk myself out of it and make my way to a “favorite” machine.  This is particularly true for me with the ab exercises. There are so easy to skip on your own, because they are hard.

3. Coaching and Encouragement: Not psychotic-in-your-face yelling, but positive feedback when appropriate and equally appropriate reminders when you think I am dogging it.  In addition, making sure I have good form to prevent injury, out on my own, I always had a nagging suspicion I wasn’t doing certain exercises correctly which would have been a complete waste of time and possibly even doing more damage than good.

4. Variety: After 7 months of attending TNT Bootcamp, I have not had the same exact workout routine twice.  That’s amazing. You have some favorites for sure, but doing the same thing over and over again is boring. Not your bootcamp.

5. Simplicity: The exercise is not complicated, but tough. From jump rope to walking lunges to mountain climbers to burpees, you look at each one on it’s own and it certainly not overly intimidating, but when you put them all together, wow.  All the exercises are explained before we start, including proper form and what areas should be benefiting.

6. Low Key Environment: There is a great group of friendly people focusing on their own goals. Everyone starting an exercise routine after a long time without exercising is a little self conscious. Let’s face it, one can be a little self conscious of how bad you look struggling with some of these exercises. But what I realize is I’m not competing against the other folks, I am competing with myself, just trying hard to get better at all the exercises. I also soon realized the workouts move so quick from exercise to exercise, that no one is paying attention to anyone else. The reality is the “struggle” never stops because as you progress, you’re able to do more which is a different kind of struggle. The cycle never stops…that’s a good thing.

7. The nutritional tips: very informative, I am learning a lot of practical stuff. In addition, I am very comfortable asking you for clarification on issues I either don’t understand or don’t have the desire or time to research. you explain in easy to understand language.

That’s about half of it! It has be fun so far and a tremendous value. Thanks for suggesting that I come down to “observe”, then suggesting that I jump in and give it a try instead of observing. That’s why I was checking it out to begin with. I knew I wanted a little push before I came up with some self imposed obstacle (aka excuse) not to go for it.

Thanks again,

Flory

Robby here again….

If you are interested in changing your life and getting into the best shape of your life, then you need to check out my bootcamp. Space is limited so don’t hesitate and get in the best shape of your life!

Now that 2011 is finally here, I decided to compose a list of a few things or a “wish list” that you should look into to make this year the healthiest year of your life.  Enjoy

1. Reebok Zigtech: If you are a member of my bootcamp, then you already know about these sneakers.  By far my favorite type of sneakers to train in, these shoes are lightweight, flexible and give you lots of cushioning for those long runs or workouts at the gym.  Their awesome sole features a unique zig pattern that not only looks cool but gives you a boost when you walk or run.  Oh, and they come in awesome colors too!  You can find these shoes at most stores including finish line and footlocker.

2. lululemon athletica:  By far the best workout clothes I have ever work, lululemon was originally started to cater to the yoga crowd. However, over the past few years their clothing line has extended to not only yoga apparel, but also running and workout gear as well.  Their clothing are unbelievably comfortable and lasts forever.  Their mens line continues to grow and although the clothing isn’t cheap by any means, in my opinion it is worth the money.

3. Inov8 Shoes:  That’s right, there are two types of shoes on this list.  While the Reebok Zigs offer great support and cushioning, the Inov8′s do the opposite and do it on purpose.  Their shoes are designed under the minimalist approach, meaning they are designed to allow the muscles in your foot to do more of the support while reducing the chances of knee and ankle pain.  Used by crossfitters everywhere, they’ll soon become a mainstream shoe.

4. The 4 Hour Body:  If you are a guy and looking to get into great shape, then you need to read this book.  Written by Tim Ferriss, author of the 4 Hour Work Week, this book is all about getting an unfair advantage to getting in great shape.  Want to lose weight after eating 4400 calorie meal? Want to gain 34lbs of muscle in 28 days? Want a better sex life?  This book has everything you need to get in the best shape of your life. Buy this book at Barnes and Noble or Amazon.com and start the year off right.

5. The Paleo Diet:  Written by Dr. Loren Cordain, this book is all about getting back to cavemen roots when it comes to our diet.  This diet is the official diet of Crossfit and for good reason. Eat meat and vegetables and you’ll see results, pretty simple.

6. Concept 2:  This rowing machine is for those serious about getting a workout.  Designed to work both the upper and lower body, this workout is exactly what you need to get in shape.  You can buy these at concept2.com or just come to my bootcamp

7. Anything Apple:  After converting all of my computers over to Mac, I am now a huge believer. Their products are so easy to use and it makes life so much easier.  From their Ipod to their Ipad, you won’t go wrong with any of their products.  My favorite product has to be the Ipad, not only can you check email or surf the web, but you can read books, look at constellations, learn how to play the piano, draw, and thousands of other countless things!  I am always one to simplify my life, and Apple makes it easy for me to do that.

8. TNT Bootcamp:  When it comes to a wishlist for 2011, the list wouldn’t be complete without talking about TNT Bootcamp.  I have been a trainer for over 4 years now and I have seen lots of workout programs.  It may sound a bit biased coming from me, but I have to say that TNT Bootcamp is by far the most cutting edge program that you will find.  From the workout equipment to the trainers, this bootcamp rocks.  And what better way to get in shape than to join bootcamp.  Get in shape and have fun doing it, you won’t be dissapointed. What are you waiting for?

I hope you are all enjoying the wonderful snow day we are having.  I know at times this can be really inconvenient and certainly slows us down when it comes to getting things accomplished. However, it’s a good way to stop and think about how good we really have it.  Do you know how amazing the world we live in is? Check this out:

Life is amazing…so why not be happy and healthy?  Now is the perfect time to join my bootcamp and get into the best shape of your life!