Welcome to my Fatboy series. This is a chronicle of my journey after weight loss surgery in January 2012 at the University of Texas Medical Branch Center for Obesity and Metabolic Surgery.

It is summer, and the owner of my boot camp super-trainer Shellie Long of Yes I Can! -Transform Fitness Studio has decided we need to shake up our workouts a bit. A few weeks ago, she added weekend boot camps on the beach.

I came very ill-prepared for my first beach workout.

Prior to our boot camp on the beach, the only energy I spent on the beaches of Galveston was lifting 16-oz beer cans, doing a little swimming or looking at women in bikinis.

I have to say, I had a blast and it does break the rut of working out in a studio everyday.

Interesting fact I didn’t know about working out on a beach: Experts say you work off 30 percent more calories when you take your routine to the beach.

The new set of workouts will be every Saturday and Sunday at 7:30 a.m. on the beach in front of the San Luis Resort at 52rd Street and Seawall Boulevard.

In fact, guests of the San Luis will be asked to join us and anyone not a member of our little group can join the class for just $10 or both classes for $15.

I know other trainers like to take advantage of Galveston’s beaches for workouts. My pal Jay Carnes likes to walk on the seawall most mornings to get his workout.

Shellie offered up this link to some tips and routines we will be using during our workouts,

I have some of my own tips.

Bring a different set of workout clothes and shoes for the beach workout: I’m still pouring sand out of my shoes I used during the first beach workout.

Bring a beach bag: You don’t want to get sand on everything you bring with you.

When running, do not lean forward: If you do, you will do a face plant in the sand. Entertaining for everyone on the beach for sure, but not how you want to spend your morning.

Bring water: Lots of it.

What I found from the workout on the beach was that I could tell how much more of a challenge it is to do even a basic routine. I also enjoyed the breeze, even on a hot morning, and the sounds of waves crashing as we worked out.

I didn’t care much for the seaweed on the beach, but experts say we will see less of it this year.

Get Fit Tip

Each week, certified trainer and owner of Yes I Can! -Transform Fitness Studio Shellie Long will provide a quick health tip for the Fatboy readers. These are all geared to be followed by anyone no matter what stage of their health or workouts are.

Set Realistic Goals

Once you decide you are ready for change you need to set realistic goals on what you want to achieve — whether it is dropping two pant sizes or losing four inches in your waist or dropping 20 pounds on the scale.

Remember that if you are in an exercise program, the scale is not your friend and can be a discouraging tool to track your progress.

Losing one to two pounds per week is a healthy weight loss, but it would be more effective to take total body measurements to make sure you are on track.

People tend to want quick fixes.

Remember you didn’t put on the excess weight in one week or in one month so don’t expect to have it off that quick either.

If you are patient with yourself, realistic with expectations and remember the primary goal is to make a lasting lifestyle change, then you will accomplish just that. But you must write down your goals and journal your progress.

People who commit to paper and monitor their progress are far more successful than those that do not. — Shellie


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