you want to get your body beach ready, pack your bags because we’re
heading to South Beach! I had the
checking out a great fitness boot camp at the Ritz Carlton South Beach
with Malcolm Vincent…a
super-sculpted trainer who served in the Army as an
engineer and fitness trainer for the troops in Iraq. He’s
traded in his
fatigues for running shorts and a less stressful job—but I was sure we
for a good workout—and I was right.
were scheduled to start at 0800 sharp—but someone showed up late—okay,
me. I was on spa time, not military time, but because I was a civilian,
let it slide and we got down to business in the 80 degree heat. I asked
what he had in store for us, and if it would be anything like what he
the troops in Iraq.
Bonnie, we’re going
to start from the top of the body and work our way down with some
strength training, and some dumbbell work. Just sharing my experience
Army with the group today to get everyone fit and buffed.
up—military presses with weights, and not wimpy ones either, for sexy,
shoulders--key to a lean physique. The girls pumped, the boys spotted.
mentioned the weights were getting a bit sweaty and heavy, as it was
than when we started, about 85 degrees now, and I was beginning to melt
in the Miami heat.
Malcolm related a
story about the type of tools he had to work with during his tour of
duty in Iraq with no
access to a
health club or standard weight training equipment.>
dumbbells. We improvised. We used sand bags for dumbbell curls. And
blocks on our shoulders for squats. No
one complained. And everyone was fit.”
got the message—stop whining, and keep pumping.
we moved onto push-ups, military style, up on our toes. This is
all-time favorite exercise, and one I try to get my female personal
clients to do all the time to develop upper body strength and
because you can do them anytime, anywhere without weights, and your
very quickly, within a week if you add a few more reps each day.
way down—no cheating”!
Now I am pretty sure Malcolm was talking to
the guys when he said this, as the girls were cranking them out.
Push-ups are a
time-saving efficient way to get strength and definition in multiple
groups in your upper body simultaneously without equipment. I recommend
3 sets of 10 every morning while your coffee is brewing and you are
on the morning news. Although, I must admit, it’s easier to do more
reps if you
have a hot trainer barking out commands at you.
Bonnie, keep your
back straight. Give me two more good ones.”
that time, he was probably talking to me.
for some fat-burning cardio, we did barefoot sand sprints, using our
for markers in the sand. Malcolm told us to line up, run to the first
back to the start line, out to the second marker, then race to the
Not only are sand sprints a fun way to burn calories and elevate your
rate for a good cardiovascular workout, but can sculpt your legs and
as you lift your feet out of the sand, especially if you are doing them
barefoot without the help of high-tech running shoes.
even though we were lucky enough to do our workout on the beach against
magnificent backdrop of the ocean, many of these exercises can be done
living room, health club, back yard, or even at a local park. And of
you can always stop by and see Malcolm personally at the Ritz in South Beach—tell him I
story was taped on location at The Ritz Carlton South Beach Hotel in South Beach, Miami, Florida.
read a longer version of The South Beach Boot
that appeared in a special edition of The
Brooklyn View and was sent to 5,000 troops in Iraq on
Memorial Day Weekend
2007, log onto: www.insidefitness.com . Click on
contributes a weekly column to The Brooklyn View.
the rest of the South Beach Summer Shape-Up Series and more fitness
story was taped on location at
the Ritz Carlton Resort, South Beach