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Articles by Bob Weinstein, Lt. Colonel, U.S. Army, Retired

Browse published articles attributed to Bob Weinstein, Lt. Colonel, U.S. Army, Retired, with full-archive search.

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By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Fat Burning Cardio and Agility Drills

Fat Burning Cardio and Agility Drills It’s time to add some fun and games to your workout with some cardio and agility drills. These are great calorie and fat burning activities. Always consider your physical activity a dynamic and not static process. Make it a game. Think variety. Incorporate your environment into your workout. Though these drills call for the use of cones, you could use stones or even trees and bushes or chairs to run around. Backpedal/Sprint Drill (Staggered Cones). Six cones will be needed for this drill.

Primary topic: Motivation

6,832 views3.8/5 (5)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Triceps and Biceps: Top Five Upper Body Exercises Using the Resistance Band or Tube

Triceps and Biceps: Top Five Upper Body Exercises Using the Resistance Band or Tube For an investment of about $10, you can be the proud owner of a piece of exercise equipment that will give you all the strength training you need for daily life. These five basic exercises are foundational and will strengthen and tone the triceps, biceps, shoulders and many more upper body muscles.

Primary topic: Motivation

4,002 views4.8/5 (6)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Myths, Lies and Propaganda about Eating and Weight Loss

Throughout my career in the military I have come across a variety of tall tales about eating and exercise. The extent of misinformation is so great that you’d think we were dealing with Cold War propaganda. If a lie is told frequently enough it is treated as the truth. Seven Myths about Eating and Weight Loss Eating Myth #1: Eating fat is bad for you. The Truth: Eat fat, Soldier! It’s good for you. Just don’t eat too much, and stay away from bad fat. If you want to be healthy, you must have body fat, and you must eat fat.

Primary topic: Motivation

4,613 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Top Five Basic Stretches to Promote Flexibility

Top Five Basic Stretches to Promote Flexibility There are many views about stretching and its benefits. If done properly, stretching can be a relaxing and stress relieving experience. Some say that we should stretch before exercising. Others say we should stretch after exercising and still others emphasize stretching before and after. There is no substantial evidence about the benefits of stretching as it pertains to exercise or that it helps prevent injury.

Primary topic: Motivation

3,098 views4/5 (5)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Overweight 42 Year Old Loses 60 Pounds - Weight Loss Success Story

Greg Gregory shares his personal story about how he lost over 60 pounds. He is 42 years old and did not really begin his exercise and weight-loss journey until the age of 39. Fifteen years of gradual weight gain took him from his high school weight of 190 pounds all the way up to 262. He is self-employed, travels a lot and has a predominantly sedentary job. At 6’ 4”, his present weight is 202 pounds. Greg gradually lost 60 pounds over the three years of regular exercise and making eating adjustments along the way. He went from a pant size of 44 to his present size 33.

Primary topic: Motivation

4,149 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

War-Game Your Health

War-Game Your Health War-gaming is a technique used to visualize the battlefield before going to battle. Several courses of action are then developed and played through to the end to assess what the probable outcome would be. This allows the commander and his staff to further refine a course or courses of action which are all focused on accomplishing the mission. Not a shot has been fired, and there is no risk, since this is really a mental exercise designed to maximize success and minimize loss of life and casualties.

Primary topic: Motivation

2,135 views4.8/5 (4)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

How to Find the Fountain of Youth

When my grandmother, Gammie, visited me in Berlin, Germany she was well over 80 years old. One day we were about to scale four flights of stairs. She looks at me with a grin and says, “Come on. I’ll race you.” No, she didn’t beat me up the stairs, but she did have a brisk pace all the way up. Gammie passed away at the age of 101. She was also well known for keeping her composure. As she was preparing to fall asleep for the final time, she makes one last adjustment of her wig and then passes away peacefully. What was the main reason for her living so long? Was it her genes?

Primary topic: Motivation

1,357 views5/5 (6)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Body Types - Do You Like How You Look?

Body Types - Do You Like How You Look? CAN YOU MORPH INTO A DIFFERENT BODY TYPE? Did you know that there are three different body types? All of us fit into one of these types, or we may have elements of several. They are: Endomorph is a heavy body with a soft and rounded shape. Mesomorph is a well-developed, muscular body. Ectomorph is a long and lean body. Bill Clinton, John Goodman, and Roseanne Barr are endomorphs. A old Schwarzenegger, Daryl Hannah, and Kevin Costner are mesomorphs. Mia Farrow, Anthony Perkins, and Fred Astaire are ectomorphs.

Primary topic: Motivation

1,773 views4.2/5 (6)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Weight Loss Excuses: How Excuses Will Make You Fat

Weight Loss Excuses: How Excuses Will Make You Fatr By Lt. Col. Bob Weinstein, USAR-Ret. The Paradox of Excuses We become experts in creating excuses for why we cannot do what we recognize to be important. Imagine spending time and energy on finding and creating excuses for not doing what you have recognized to be important in your life. Allow excuses to rule your life and they will sabotage your healthy eating and weight loss program. Just the other day, I had a conversation with a young woman. We will call her Brenda.

Primary topic: Motivation

2,058 views4.3/5 (3)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Push-ups: The Best Most Complete Upper Body Exercise in the World

Push-ups: The Best Most Complete Upper Body Exercise in the Worldr By Lt. Col. Bob Weinstein, USAR-Ret. The push-up is hands down the best, most complete upper body exercise in the world. Here are a variety of ways to perform push-ups. A push-up demonstrates the portability and flexibility of the human body when it comes to staying in shape. From a health standpoint, you do not need one single piece of equipment or some special place to stay lean and strong.

Primary topic: Motivation

3,688 views4/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Boot Camp Fitness Test - Military-style for Civilians - How to Conduct

The U.S. Army is in the business of preparing our soldiers of military operations to include combat. Transitioning this approach into civilian life with the purpose of maintaining health works just as well. A simple military-style fitness test will assess your muscle endurance, cardio and strength. All it takes are three very basic activities, push-ups, crunches or sit-ups and a one-mile run/walk. Use the results as a benchmark. You need the benchmark in order to establish reasonable, attainable goals to shoot for every four weeks of testing.

Primary topic: Motivation

3,338 views3.5/5 (2)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Who is Responsible for the Health Crisis in America?

Who is Responsible for the Health Crisis in America? A baby born in the U.S. in 2004 will live an average of 77.9 years. That life expectancy ranks 42d in the world, down from 11th twenty years earlier. - Source: Census Bureau and National Center for Health Statistics BLAME-STORMING THE HEALTH CRISIS Who is responsible for the health crisis in America? Is it the government? The state of the economy? Parents? Schools? What about you and me? Restaurants? Grocery stores? Or is it our busy schedules? How about those get-togethers and parties you attend?

Primary topic: Motivation

1,528 views4.5/5 (4)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Six Tips to Control Portion Sizes

Six Tips to Help You Control Your Portions to Eat Healthy "Most people spend more time and energy going around problems than in trying to solve them." -- Henry Ford I sat down to a plate of pasta and vegetables the other day. The plate was over 10 inches in diameter, lots of room for lots of food. I filled it up. What if I had an entire set of tableware that would allow me to control portion sizes.

Primary topic: Motivation

1,646 views4.7/5 (3)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Top Workout Tips to Lose Twenty Pounds in Ten Weeks

For those looking for a realistic ten week combined weight loss and workout program, Lt. Col. Bob Weinstein, USAR-Retired, fitness book camp instructor and author who has been featured on the History Channel, has put together his top tips to realistically lose twenty pounds in ten weeks. The tips are based on his ten weeks workout program in his new book, Weight Loss – Twenty Pounds in Ten Weeks – Move It to Lose It. His ten week workout plan mapped out in his book includes the other necessary side of the coin, healthy eating and controlling portion sizes. 1.

Primary topic: Motivation

1,785 views4.3/5 (3)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Corporate Wellness Program: Fitness Boot Camp Saves Money and Increases Productivity

Corporate Wellness Program: Fitness Boot Camp Saves Money and Increases Productivityr By Lt. Col. Bob Weinstein, USAR-Ret. Make fitness boot camp a part of your corporate culture and you will build strong teams, increase productivity and change the lives of your employees. Successfully organize and conduct your own fitness boot camp program. Implementation of a corporate fitness boot camp program costs almost nothing and results in increased productivity, less sick days, cohesive teams and lower health care costs. For Whom Is Fitness Boot Camp?

Primary topic: Motivation

2,135 views3.2/5 (5)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

School-Based Physical Education - Five-Step Leadership Program

"Take care of our children and show them the way.” We live in a culture of sedentary living and overeating. Our children are watching, listening and learning about life and how to live from us adults, their leaders. They are not interested in what we have to say. They are carefully watching how we live. Schools, parents and local, state and federal governments all have a leadership role when it comes to educating our children and keeping them physically fit. What kind of message are they sending our kids?

Primary topic: Motivation

3,582 views3/5 (2)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Top Five Ways to Speed up Metabolism and Lose Weight

My grandmother, who passed away at the age of 102, came to visit me at the young age of 90. I remember distinctly walking with her into a building with several flights of stairs. As we approach the stairs, she looks at me with a grin and says, “I’ll race you!” and she takes off up the stairs. I am not expecting all of us to be that agile at the age of 90 if we make it to that age. Without knowing it, my grandmother was revving up her metabolism and taking care of some cardio. Here are five ways to rev up your metabolism:

Primary topic: Motivation

2,037 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

7 Hard Core Ways to Break the Sugar and Fat Addiction

Sugar and fat addictions are out of control in the U.S. Sugar and processed foods such as pasta and white bread are a great way to pack on the pounds and damage your health. The bad fats, saturated and hydrogenated fats, are causing serious health problems such as high blood pressure and heart disease. It's time to put a stop to these addictions today.

Primary topic: Motivation

2,967 views4/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Abs and Flat Stomach - Try These Great Exercises

We see those ads and commercials all the time offering you the opportunity to get your very own six-pack abs just by buying and using this gadget or that gadget or this or that supplement, and mostly within a very brief period ranging from 24 hours to 3 months. These gadgets are predominantly and purportedly focusing on the abdominal region and promise that you, too, will lose inches of fat off your waist, combined with proper diet. Do they work? Will you end up with visible, defined, washboard abs by focusing on exercising your abdominal region? No!

Primary topic: Motivation

1,842 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Eat Lean and Clean - Quick and Simple

"I don't know what to eat. I do not have the time to eat healthy. I'm gaining weight. My cholesterol is high. I'm taking Lipitor. My back aches. I'm overweight. My blood pressure is too high. I'm always tired. Can't sleep at night. Can you help?" Does this sound like someone you know? A major part of the solution is to eat lean and clean. Here's how. To eat lean and clean you are eating predominantly and, if possible, exclusively unprocessed foods and you are predominantly eating plant-based products. That is the primary source of nutrients and the best source of healthy eating.

Primary topic: Motivation

1,743 views4/5 (3)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

How Paul Lost 40 Pounds: An Interview

How Paul Lost 40 Pounds: An Interview Paul Kalil has been attending Beach Boot Camp training conducted by Lt. Col. Bob Weinstein, USAR-Ret. on Fort Lauderdale Beach for fifteen months. He is 39 years old and has been overweight since childhood. At 5'8", Paul weighed approximately 240 pounds in high school, but lost 80 pounds in his senior year by moderating his calorie intake and exercising daily. Paul's weight fluctuated in the following years while he attended college, but he remained relatively fit and active and enjoyed running.

Primary topic: Motivation

1,473 views4.3/5 (3)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Top Five Exercises for Hips, Thighs and Butt

Top Five Exercises for Hips, Thighs and Butt by Lt. Col. Bob Weinstein, USAR-Ret. Here are five great exercises to tone and firm up the hips, thighs and butt. Most of these exercises can even be performed within the confines of a work cubicle. Imagine calling a brief time out in your cubicle “jungle” with all heads popping up and then performing a squat or some other exercise together. This may very well be as entertaining as Meerkat Manor on Animal Planet. Add some music and MTV will be calling.

Primary topic: Motivation

1,727 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Nine Ways to Put ACTION in Your Action Plan

Nine Ways to Put ACTION in Your Action Planr Inspired and Written in the Midst and Aftermath of Hurricane Wilma by Lt. Col. Bob Weinstein, USAR (Ret.) By now, I am sure just about everyone knows about Hurricane Wilma, which ripped through South Florida on October 24, 2005. Over 6 million people were without electricity. There were long gas lines at the few open gas stations. Water and ice were in short supply. So how did Wilma treat me? Well, that's one relationship that can definitely be described as stormy and brief.

Primary topic: Motivation

1,651 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Eat to Win - Strategies to Maximize Performance and Health

Eat to Win - Strategies to Maximize Performance and Health by Lt. Col. Bob Weinstein, USAR-Ret. Have you ever wondered why, for so many people - especially anyone older than 30 in the U.S. - weight gain seems to be a fact of life? It is because the human body is way too efficient. It doesn’t take much energy to maintain the human body at rest. In addition, when exercising, the human body is amazingly efficient when it comes to turning food into motion. Here are some basic strategies to eat for performance and health. THE OVERWEIGHT HEALTH CRISIS IN THE U.S.

Primary topic: Motivation

1,631 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Top Five Myths About New Year’s Resolutions

At this time of year I’m always posing the question, “What New Year’s resolutions did you make?” It seems most responses I am getting are along the lines of “I don’t make New Year’s resolutions.” It’s about time to put to bed what I consider to be the top five myths about New Year’s resolutions and whether or not they are worth our time. Myth #1: They do not work.r

Primary topic: Motivation

2,369 views4/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Managing Your Calories and Health Takes Strong Leadership

Eighty percent of American executives feel that corporate America has a responsibility to promote wellness, according to a study by the American Management Association. On the other hand, less than twenty percent of U.S. employers offer lifestyle modification services, this according to the American journal of Health Promotion. If leadership thinks it is important enough, it will be implemented. The problem is there is a part of our culture that puts the daily lifestyle approach to true health and wellness on the back burner.

Primary topic: Motivation

1,505 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Myths, Lies and Propaganda about Exercise by Lt. Col. Bob Weinstein, USAR-Ret.

Myths, Lies and Propaganda about Exercise By Lt. Col. Bob Weinstein, USAR-Ret. Throughout my career in the military I have come across a variety of tall tales about eating and exercise. The extent of misinformation is so great that you’d think we were dealing with Cold War propaganda. If a lie is told frequently enough it is treated as the truth. Here are some of the myths, lies and propaganda about exercise. Exercise MYTH # 1: The best time to exercise is in the morning, because it jump-starts your metabolism. The TRUTH: Exercise anywhere, anytime.

Primary topic: Motivation

1,503 views5/5 (1)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Take Charge of Your Weight: Give Up versus Take Charge Talk

Take Charge of Your Weight: Give Up versus Take Charge Talkr By Lt. Col. Bob Weinstein, USAR-Ret Discouraging and disempowering talk and self-talk will drain you of the positive emotions you need to accomplish life’s many tasks, excel at work and nurture relationships. You will discover winning, take charge thoughts and talk that will change your way of thinking to successfully lead a healthy lifestyle and manage your weight. What you say to others and yourself plays a key role in how successful you will be in bringing about positive change.

Primary topic: Motivation

1,405 views4/5 (2)

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Boost Your Fitness and Performance with Army Core Values

When we think of Army training we usually think of physical activity, push-ups, sit-ups and lots of running. The underlying and most important driving force behind the United States Army are the seven Army Core Values. The Army Values are loyalty, duty, respect, selfless-service, honor, integrity and personal courage. Although I am retired as a Lieutenant Colonel, I still carry the Army Values wallet sized card with me. All seven values are transferable to civilian life and make us better people. Here is a good translation of the Army core values for civilians.

Primary topic: Motivation

2,996 views

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Enjoy Holiday Eating and Keep Off the Pounds

“He who has a why to live can bear almost any how.”rn-- Friedrich Nietzsche Tis’ the season to be jolly and eat and drink more. Or does it have to be that way? This time of year is a time of reflection about what matters most in life, about friends, family and those in need. It is a time to reflect on the higher power, the Creator and to connect with him and his plans for our life. One day this life will be over. Treasure every moment, live sensibly, treat each other kindly and always remember and help those in need.

Primary topic: Motivation

1,328 views

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

Top Five Tips for Getting in Beach Body Shape

Many of us are looking for the best ways to get in beach body shape for the summer. Follow the Top Five Tips for Getting in Beach Body Shape and you will have a program that is lifestyle based to keep you healthy and looking good all year. There is no magic bullet when it comes to health. Follow these tips and you will not only look good but will have better health. Maintain a positive outlook on life, treat others with respect and you will exceed the benefits of the five tips. 1. Manage the calories.r

Primary topic: Motivation

1,237 views

By Bob Weinstein, Lt. Colonel, U.S. Army, RetiredRecently published1 topic

How Important is Exercise Form?

Just the other day during one of the boot camp workouts on the beach, a new recruit who was really out of breath, began to apologize for feeling fatigued and out of breath with statements like, "I'm sorry. I'm really out of shape. Sorry, I can't keep up with the others." Such statements are always an opportunity to address the class with my most important fitness related quotes: You must meet my friend Fatigue, before you can meet my friend Progress. Fatigue is the gatekeeper to Progress. Related to this quote are the instructions about form and modification of exercises.

Primary topic: Motivation

1,235 views

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