Omaha Fit Body Boot Camp

Omaha Forged Fit Camp – A Top Way To Blast Fat

admin — Tue, 24 Aug 2010 18:54:18 +0000

Most fitness program and gyms these days are filled will fancy cardio machines and endless amounts of shiny new toys.

The whole idea of fitness has been turned into an idea that it’s suppose to be fast, easy, and super simple.

Heaven forbid you break a sweat!

Or get a little dirty!!!! Oh my…

Well, at Omaha Forged Fit Camp, we are all about old school, HIGHLY EFFECTIVE, and super basic means of training that WORKS!

You won’t find any fancy machines or the latest greatest shiny new gadgets.

There’s no towel service or smoothie shop either.

What you will find are people training hard, having fun, and most importantly, GETTING RESULTS!

We use a variety of means to accomplish these goals.

Kettlebells, TRX training, bodyweight, bands, and DRAGGING SLEDS!!!

Who could’ve thought that dragging a tire with some weight in it could be so effective???

Well, it’s SUPER effective!

Campers got a heavy dose of dragging the tires today in camp.

This will not be the last of the tires.

It will become a staple of our program to come!

Dragging tires or sleds is one of the simplest and most effective ways to burn fat.

Here’s 3 reasons why Dragging Sleds are Essential For a Fat Loss Program…

A) It beats the heck out of running for 45 mins on a treadmill.

B) Any fitness level can do it!

C) It’s the most basic of movements – walking and marching

Most people haven’t done it because they see it as too simple…. or it’s not the “new” thing to do… or it’s not a shiny new piece of equiment.

I’ll admit, it’s not the sexiest thing do do BUT, damn it works!

I’m all about the notion that if something works, why not use it???

Dragging sleds and tires works for fat loss and building strength, PERIOD!

Try it sometime!

Here’s today’s Omaha Forged Fit Camp training session:

Tabata Sets – 20 sec work w/ 10 sec rest x 8 rounds per station:

1A) Squat to power row right arm

1B) Squat to power row left arm

2A) DRAGGING SLED x 4 mins non stops forwards x 20yards, backwards x 20 yards*

2B) *

3A) Burpee

3B) Russian Twist

4A) Plank with elbow drive

4B) Power Side Shuffles (Up incline)

This was a great workout that challenged the whole body!

The sleds were just a small part of it

Dragging sleds and tires should become a normal part of your routine.

If you feel you look stupid doing it, think about how important your overall goal is.

Would you rather look silly for a few minuets and reap the reward of RESULTS…

Not look silly and NEVER hit your goals???

Think about it!

BE RELENTLESS!!!!

Travis

PS – The 21 Day Challenge is ROCKING!!! We are almost near half way to the finish, where are you with your goals???

PSS – This Saturday, August 28th, 900am – FREE Saturday Boot Camp Workout!!!

Crosskey Park (115th/ Papillion Parkway and Blondo)

For all member’s and non-members!!

Not a member and want to attend??? Email me at omahafitbody@gmail.com

Share on Facebook

Omaha Fit Body Boot Camp – Campers Speak Out!

admin — Sun, 01 Aug 2010 16:09:06 +0000

This is why I do this – to change people’s lives!

Forged Fit Camp is for those that want to work hard, commit themselves to something great, and have FUN!

There’s never a better feeling then when you get a “thank you” for helping people achieve their goals.

Amanda Morse, who was one of the winners of the recent Lean and Mean Challenge from last phase had this to say about her last few times in camp:

NO EXCUSES - This is a great motto for the members of Forged Fit Camp (AKA Omaha Fit Body). After working 12 hour shifts at the hospital I can think of a million things I would rather do than work out. Before coming to Forged Fit Camp I was running and taking classes at the gym. My workouts would literally last hours at a time and I saw little to no results. Now my workouts are fun and only last about 45 minutes, four times a week. This is so much easier, SO much more fun, and I have already seen amazing results!

The workouts are designed to be manageable yet challenging for people at all levels. After 8 weeks of this program I can feel I’m getting stronger every week. In just a few weeks I lost over 2% body fat. This change is noticeable in how I look and feel. Travis is a great resource for nutrition as well as fitness. He makes himself readily available to answer any questions. He truly believes in this program and is committed to helping every individual meet their goals. I would recommend this program to anyone who is ready to get serious about an exercise program.

Kelly Thole had to say this:

Hey Travis,

I just wanted to thank-you. I had my weekly weigh-in after workout. I’ve lost 8 lbs. since we started training in June. That is twice the weight loss I would have experienced with Weight Watchers in that time frame. Woo Hoo!!! My knees don’t hurt anymore, and I can hit the crap out of the golf ball. LOVE IT!! Kelly Thole

From Niki S:

Hey Travis,

I have to say the last three weeks have been pretty great. The a.m. workouts end up being the best part of my day. Not only am I working on my strength but I often feel like I’m burning off the stress from work- it’s great! I can totally tell a difference in my arms- I’ve got a little muscle sprouting! I can’t wait to see how they look/how many REAL push-ups I’m going to be able to do after the next three weeks. I can also feel my leg strength coming back- they’ve always been pretty strong but after a few years of sitting in a corporate chair I had lost some muscle mass. I haven’t weighed myself, and I don’t think I’m going to since weight loss isn’t really a goal of mine, but I can tell things are shifting…for the better:)

Have a nice weekend/week!

From Larry M:

Forged Fit Camp has been an excellent experience and great way to get started back on the path to fitness. When I was younger I used to work out regularly but fell out of the habit long ago. Years of sitting behind a desk, working long hours and poor food choices left me without energy, overweight and not happy with my shape.

After one phase of Boot Camp, I’ve already seen results. I feel better, have more energy and lost 5 real pounds! You keep each class fresh, high energy and challenging for any level of fitness. And the help with nutrition has been the most valuable of all. I enjoy the class and your coaching and recommend it to anyone of any fitness level as a way to get on the path to fitness.

Here’s Marie K and her NO EXCUSES attitude, I love it!

Hey Travis,I have noticed how much stronger I feel and how much happier I am in my own body. My clothes fit better and I feel better putting them on each day. I am still not into those pre-baby number 2 jeans but I can tell that I am on my way to getting there. What I am amazed about is that I can now do 25 push-ups in a row where in the beginning I could maybe do 10. So there you have it. I am excited to get back from my vacation and meet up with everyone again for the following session. I promise to be on my best behavior nutrition wise and with my parents able to watch the kids in the mornings I’ll be able to get in workouts while I am gone. See you soon at the 5:30 am class!

There will be MANY more stories to come!

Keep getting stronger!

Get Forged Fit!

Travis

Share on Facebook

Omaha Boot Camp – 2 Foods You Should NEVER Eat For Fat Loss!!!

admin — Wed, 28 Jul 2010 13:55:50 +0000

You know what’s so bad about training hard, is you can sabotage all that hard-work with you’re eating habits.

The worst part, some people just don’t have a clue about how their killing their progress with their eating habits!

Well, here’s another resource to cut back on your EXCUSES!

Check this article out and follow it!

It talks about how interval training WORKS (exactly what we do in Forged Fit Camp).

More importantly, it talks about two foods you should NEVER eat!

Check it out here:

http://fitness.mercola.com/sites/fitness/archive/2010/07/27/the-growing-promise-of-shorter-more-intense-strength-training-workouts.aspx

Hope this helps clear somethings up for you!

Get Forged Fit!

Travis

PS – If you’re not already involved,you need to join the ANTI-Gym Program and revolt against all the other programs that just don’t work!

Become a member of Forged Fit Camp and start getting results NOW!

There are a few spots open – contact Travis for your FREE week trial – theforgedathlete@gmail.com

Share on Facebook

Omaha Forged Fit Camp – Ab Blasting Workouts!

admin — Tue, 27 Jul 2010 13:24:22 +0000

Everyone wants to works their “abs” or work on their “sixpack”.

The truth is, hardly anyone knows how to properly train for these things.

Most people lay on their back and do endless amounts of crunches.

They have all these different variations too.

Regular crunches, side crunches, rotation, crunches with balls, weights, dumbbells.

It’s all a bunch of crap!

The real way to train for “abs” and a “sixpack” – FULL BODY High Intensity Resistance Training!

The key to getting a flatter and more ripped stomach is burning fat off the body.

To do this you need to do a whole slew of FULL BODY exercises.

Here’s a great workout below that does just that that Omaha Forged Fit Camp hit the other day.

Go for 30 secs of ALL OUT work and rest 15 secs. After your 5th and final station, do a “plank challenge” for 60-90 secs. Challenge yourself to hold the plank for the whole rest period. Repeat the circuit 5 times.

1A) Squat Jumps

1B) Plyo Push Ups

1C) Jumping Lunges

1D) TRX Rows

1E) Mountain Climbers

***Plank Challenge x 60-90 secs.

It’s crazy trying to do a plank when your out of breath!

Try it sometime!

These types of workouts, just like the one above, prove to help people shred fat off the body and lose inches around the waist.

Most importantly, when you combine it with SOLID eating habits, you can reach that “six pack” or “flat tummy” you’ve always wanted!

We do these same workouts and tons of different variations alike in Omaha Forged Fit Camp and they help poeple ovetime see some crazy results!

If you’re skeptical, try it out for yourself and see what happens in just a few weeks!

Get Forged Fit!

Travis

PS – If you are interested in a 1 week FREE trial, contact Travis at 402-984-0791 or email me at theforgedathlete@gmail.com

Share on Facebook

Omaha Boot Camp – NO EXCUSES Fat Loss!!!

admin — Mon, 19 Jul 2010 17:46:23 +0000

It’s that time again!

Forged Fit Camp is back in action after a week long “recovery” week.

I want to start off with a little quote my old High School Football Coach used to always tell us during the season….

“Excuses are like a**holes…. Everybody has one and they don’t smell too good….”

I’ll never forget that old saying!

It’s SO true!

There are WAY TOO many EXCUSES out there!

…It’s too hot out…

…I live too far away…

…I don’t have time…

…It’s too expensive…

…This came up…

…That happened so I can’t…

FORGET ABOUT EM!

This phase of bootcamp is officially entitled – NO EXCUSES!!!

I’m personally challenging all of my bootcampers to take on the next 21 Days and focusing in on being as committed and driven as possible.

The major holidays are over, we having nothing serious coming in the next month or so, so there shouldn’t be ANY EXCUSES!

I’m anxious to see who can truly put some lazor focus in on their nutrition, be consistent with attending camp, and even do some of the extra things to get ahead.

It’s going to be an exciting phase of camp!

Lots of fun and lots of CHALLENGING workouts lie ahead for sure!

So, let’s sing it loud and clear – NO EXCUSES!!!

Get Forged Fit!

Travis

PS – If you read this blog and you’re committing to the NO EXCUSES lifestyle- go to my Facebook page at www.facebook.com/tstoetzel and post on my wall, “NO EXCUSES!!!”.

I want to hear it loud and clear!

Let get to work!

Share on Facebook

Omaha Boot Camp – Fat Burning Roasted Red Pepper Chicken Meal

admin — Wed, 23 Jun 2010 23:23:42 +0000

Hey Fit Bodies!

Looking for a cool salad to fill you up this summer?

Here’s a delicious recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp. lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups shredded cooked chicken

1 medium tomato, cut into wedges

1 small cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here: 197 FAT BURNING Meals

Yours in health,

NAME

PS – If you’ve been on the lookout for simple and nutritious meals then look no further than 197 FAT BURNING Meals

Share on Facebook

Method Behind the Madness- Forged Fit Continuous 20’s

admin — Tue, 15 Jun 2010 16:08:53 +0000

We have a great month of new bootcamp workouts locked and loaded for you!

It’s the 2^nd phase of our 7 Week LEAN and MEAN Challenge, I had to make sure to crank things up a bit!

As you know, we spend an inordinate amount of time researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month.

Lots of other bootcamps simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lot of unwanted injuries.

However, everything we do at Forged Fit Camp (A.K.A. Omaha Fit Body Boot Camp) is based on sound exercise science and battle-tested, in the trenches real world experience.

I have always felt that it’s important to know why you’re doing what you’re doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life.

So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge Forged Fit Camp Continuous 20’s Workouts coming your way this month.

What is it and how do you do it?

Forged Fit Camp Continuous 20’s is a density training bootcamp-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.

Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you can with perfect form and technique.

The goal is to complete each circuit within 60-90 seconds and then you rest for the remaining time left in each 2-minute round. In other words, the faster your complete each round the more rest you get and visa versa.

You will perform 10 total rounds for an INSANE 20-minute metabolic workout.

If your completion time is 60 seconds or less then you need to INCREASE the intensity of your workout by increasing loads and/or using more advanced exercise variations

If your completion time is longer than 90 seconds then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

Why does it work?

“Training Density” describes the amount of work completed in a certain period of time. ‘

‘Work” describes total training volume which is the number of reps you perform for each exercise times the loads/exercise variation used to do so.

The more work you complete in the same amount of time the greater the calorie burn and the greater the muscular demand resulting in improved fat loss and lean muscle gain.

To take training density to the next level, seek to complete MORE work in the SAME amount of time or LESS.

Since you must perform 10 reps of each exercise in the 4-exercise circuit, this can be accomplished by either increasing the load used or by using a more advanced exercise variation where applicable from week to week.

In other words:

10 reps for each exercise in the circuit X

4 total exercise within each circuit X

10 total rounds =

400 total reps in 20 minutes

For example, if you used a 10 lb dumbbell for all exercises within the circuit, that means you would have performed 4,000 lbs of work in 20 minutes- Not too shabby!

However, if you progressed to using a 15 lbs dumbbell for all exercises within the circuit by the end of the phase that would mean you performed 6,000 lbs of work in 20 minutes- That’s 2,000 lbs more than you did in your first workout!

Now the only way your body could meet this increased workload is by boosting lean body mass eliminating unwanted body fat. Plus, since your heart rate will be elevated throughout the entire workout, your overall conditioning will go through the roof this phase.

This progressive overload is the key to making your body change. Simply seek to gradually move from Level I to II to III over the course of this month to best ensure you get the most out of your workouts.

As always, we will be powering our bootcamp workouts with WORKOUT MUSE

The music will tell you exactly what to do so we trainers can do what we do best- coach, supervise, and motivate you to the best results-producing workouts of your life!

Get Forged Fit!

Travis

Share on Facebook

3 Fat Basting Cardio Workouts For You

admin — Mon, 14 Jun 2010 13:39:30 +0000

I’ve been getting bombarded with questions asking what to do to lose weight fast and burn more fat??

Well I’ve got 3 answers for those questions in the forms of fat blasting, weight losing cardio workouts for you.

All these require of you or who ever does them is simply doing them and working hard for a short period of time.

If you can do these things, you’ll see some impressive results I guarantee you!

Check out these workouts below:

1) Sprint Intervals

Find a nice grass field or better yet, turf football field

The workout will consist of 10-20 total 30 yard sprints.

What you do is sprint 30 yards as hard as you can, turn around and walk back.

The walk back is your rest.

Repeat this 10-20 times and you’re done!

2) Sprint Medley

Go to a track.

What you’ll do is simply sprint the straights and walk the curves.

Do this for a certain amount of laps. 4 laps on a normal track is 1 mile.
I suggest going for 4 laps and timing yourself to see how fast you can get it done!

3) Hill/ Stadium Stair Sprints

Find a nice hill or go to a high school football field and use their stadium stairs.

Start at the bottom and sprint to the top.

You can jog or walk back down for your rest.

Repeat for reps of 10 – 20.

Don’t fall down!

Well, there you have it!

3 great workouts to get you burning fat faster and losing weight quicker.

Get out and get on it!

Get Forged Fit!

Travis

PS – Boot Camp sessions are ALMOST FULL!!! We are to capacity with the 530am session at Premier but are currently taking new entries for 530am at The Forged Athlete Gym!

If interested – email theforgedathlete@gmail.com

Share on Facebook

Omaha Boot Camp – Fat Loss Challenge – LEAN and MEAN – Day 1 – Week 2

admin — Tue, 01 Jun 2010 12:23:24 +0000

The LEAN and MEAN Challenge is back underway after a nice little Memorial Day Weekend break!

With that being said, there’s lots of Holiday weekend calories to burn off!

Time to get busy!

LEAN and MEAN Fatloss Challenge – Day 1 – Week 2

**50 seconds of work followed by 10 secs of rest for 4 rounds – 20 mins total

1A) Band Deadlifts

1B) 1A Slider Push Up Progressions

1C) Bulgarian Squat Progressions

1D) Pit Runs

1E) Pull Up Progressions

Core Tabata Finisher – 20 secs on 10 sec rest for 8 rounds total:

2A) V-Seat Progressions

2B) Plank Knee Tuck Progressions

It was a great workout back!

This workout will really crank up the metabolism and get some serious fat burning going on for sure!

Get LEAN and MEAN!

Travis

PS – Special workout this week on Friday @ Northwest High School Football Field!!!

It will be EPIC!

Share on Facebook

Omaha Boot Camp – Your Fat Loss Questions Answered – Part 1

admin — Thu, 27 May 2010 05:01:46 +0000

Hey!

Hope you’re kicking butt and taking names!

Summer is getting WAY too close for comfort and if you’re not getting that lean body you’re wanting, these tips and questions I’m about to answer should help you out!

So when it comes down to fat loss, there are a couple of things you need to focus on.

1) Cutting your sugars out of your diet – this is a must and will need to be followed. If you can’t make the sacrifice to cut out your sweets, then you do not derserve a lean body. That’s all there is to it…

2) Burn more overall calories – this could be the tricky part or the easy part. It’s simple – burn more calories than you take in and your body will be forced to use the stored fat as energy. I’m not saying go on a DIET, but to watch out what your eating, monitor how much your eating, and throw out the useless crap.

What makes this even easier is doing Forged Fit Camp workouts – these workouts burn a TON of calories!

If you workout 3-4 times a week, that gives you a little bit of leeway to cheat a little on your diet.

Ok so with that being said, lets get into some fat burning questions!

Q) I like to snack during the day, what are the best options to use for fat loss snacks??

A) Since we are trying to lose fat, the main thing you want to cut out is highly processed sugars and carbs. So things like crackers, breads, tropical fruits, fruit juices, sodas, candy, pastas, and other highly processed foods need to get out of your eating options!

Most carbs are bad for snacks because carbs are simply sugars and digest way too fast to satisfy your hunger.

Great sources of FAT BURNING snacks are lean proteins and healthy fats. So things like:

lean slices of meat
unsalted nuts
avocados
cottage cheese (skim)
protein shakes
green veggies

I always keep these types of snacks on hand with me when ever I know I’ll be out and about away from home.

You’ve got to be prepared!

Q) Fruits are healthy, so can I eat fruits when ever I want and how ever much I want??

When it comes to fat loss, again, we want to have very little to no sugar floating around in the body. To do this you must decrease you overall sugar intake.

Cutting out your fruits is one way of getting this done. Tropical fruits are the worst when it comes to sugar content. While the sugars in fruits aren’t the same as sugars in candy, these sugars can still add fat to your waistline.

Best thing to do if you want to keep your fruits in your diet is to eat them on an empty stomach early in the day.

This does two things- 1) You absorb all of the sugar faster instead of having it sit around in your stomach waiting to be digested and 2) You will most likely burn those sugars from the fruit off as energy as the day goes by.

If you were to eat a apple before you go to bed, you will discover that you will start adding weight and fat to your frame because you wouldn’t have the time to burn off the sugars as energy as you’ll be sleeping and barely be burning any calories at all.

Why is this?? Because of the sugar that isn’t being used for energy from the apple is simply being transformed into bodyfat if not used as energy.

This is bad!

This is why when trying to lose bodyfat, we need to cut back on sugars and focus in on healthy fats, lean proteins and carbs coming from only green veggies.

Apply these two tips to your daily living practices and you’ll start seeing some changes for sure!

Stay tuned as the LEAN and MEAN Challenge is going on strong!

Post you questions or comments on this blog and they will be answered!

Until next time,

Get LEAN and MEAN!

Travis

PS – There’s still time to join in on the 7 Week Challenge!!!

You can find out more info by calling 402.984.0791 or simply registering HERE!!!

Share on Facebook