Wednesday, March 18. 2009Sign up your husband and kids
Who’s the Boss?
(Moms, we know it’s you).  Need a break? Want a massage? Wish your husband would do this more often? Get your husband and kids into gear by signing them up for a workshop with the Dadiator (a.k.a. Sheff Otis) & ACE Certified Personal Trainer and "Bootie Camp" instructor Colleen Atkinson, and enter to win a FREE 30 minute massage at the SweatShop! WHEN: March 21, April 18, May 16 @ 1:30-2:30 AGES: 3-8 for workshop participants. Childcare available for children under 3. WHERE: The SweatShop Health Club, 167 Snelling Ave. N. Saint Paul, MN 55104 At a Dadiator workshop, your crew will enjoy... • Wild obstacle courses to do together. • Fantastic fitness games to play with each other. • Trademark Dadiator “kid lifting” maneuvers (an intense workout for Dad!). • Unique methods for improving family fitness at home. • Inventive ways of keeping the mind and body “fresh” throughout the day. • Exercise methods that emphasize coordination, development, and brain growth. SAFETY--RIGOR--FUN! And the afternoon is...all yours! Call the Sweatshop @ 651.646.8418 and sign up NOW so the Dadiator knows how many “fun parachutes” to pack! The Dadiator is the MN Parent Magazine Kid Fit Columnist, a Kettlebell certified fitness instructor, general contractor by day, father of seven under eight, and just another dad trying to cope. The "Bootie Camp" Instructor is a mother of four, an ACE Personal Trainer, STOTT PILATES™ trained instructor, the Group Fitness Director at SweatShop Health Club, and has several certification from Kettlebell Concepts, Spinning, YogaFit, ANWA, and Zumba. SweatShop Health Club www.sweatshopfitness.com (651)-646-8418  Sunday, March 8. 2009Dadiator 300 WorkoutWednesday, February 25. 2009Dadiator Donkey KickSunday, February 22. 2009Floorblaster with GetupSaturday, February 21. 2009FLOORBLASTER
Difficulty Level: Red (Moderate)
Muscle Group: Pectoralae As well as kid coaches can provide strength and encouragement with full body movements, they are also invaluable with spot training for specific muscle groups, which I like to call "Tot Training." Today we shall punish the pectorals!  In kettlebell training, this move is called a "Floor Attack," but Johnny, for whatever reason, prefers the term "Floor Blaster." This exercise works your pectorals and obliques through their most extended range of motion and will improve your followthrough when swinging at a softball or launching your coach into a lake or pool on a hot summer day. Start with your non-lifting arm extended out to your side and the leg of your lifting side bent at the knee. Coach is attached to your arm and your lifting elbow is resting on the floor.  Press your kid/coach.  As you reach full arm extension, drive the foot of your bent leg into the floor and use your non lifting arm to prop yourself into a semi-seated position. Your finish should look like a baseball slide. Hold the finish for "One Mississippi" and then slowly descend to the floor, starting with a slow back curl and ending with the negative press.A few safety notes... Keep your eyes locked with your coach's throughout the entire range of motion so neither of you loses focus or balance. Also, when executing any sort of Dadiator press, make sure your coach grips tightly onto your lifting wrist and braces his belly against your upward thrust. He won't be as effective at barking orders with his wind knocked out. Thursday, February 19. 2009Juggle FitWednesday, February 18. 2009Wobble Board Ball WorkoutFriday, February 13. 2009CompetitionWednesday, February 11. 2009Scoot-a-pult
Goals
Dadiator: Strengthen lower back and shoulders. Sidekick: Strengthen shoulders, biceps, and upper back. Movement  Have sidekick sit cross legged and stand behind him.Leap over his head and grasp his hands between your legs. Pull him through your legs and shoot him forward. As he’s moving, run up behind him and leap over him again into position for the next pull. Tip  Keep your eyes up as you drag sidekick through your legs. This will help keep your back in a neutral position.Safety  Have sidekick pull against your hands as he passes through your legs. This will allow him to keep his balance and avoid falling backward.Remind sidekick not to lean back, as this will compromise his balance and may cause him to bump his head on the floor. If you're uncomfortable leaping over sidekick, feel free to run around him instead. Also, if you’re at all worried about sidekick bumping his head, have him wear a bicycle helmet as you perform this exercise. Video: Dadiator One Take Wonder, Scoot-a-pult  Safety first! Tuesday, February 10. 2009Abatron
Difficulty Level: Red (Moderate)
Goals Dad: Work obliques, hip flexors, upper quads, and abdominals all in one bang. Sidekick: Develop jump timing and coordination. Movement  Lie on your back with your legs at a 90 degree bend. Hold sidekick above you with your hands on either side of his abdomen. His body should be parallel to yours.Crunch upward and twist to one side until sidekick’s feet touch the floor. Maintaining your crunch, complete the repitition by twisting to the other side until sidekick’s feet touch the floor again. Complete 8-10 slow and steady repititions. Tips  Involve sidekick in the movement by having him push off the floor on either side. Carry sidekick’s momentum in a slow and controlled arc.As with all crunches, do not lead with your neck and shoulders, but pretend there’s a rope attached to the center of your sternum pulling you upward. For an added challenge, combine this exercise with the Sling a Nipper Ab Ripper, completing your twist with a second sidekick atop your shins. Safety  Have sidekick push against your wrists to cushion the impact of your hands on his belly.Video: Dadiator One Take Wonder, Abatron Monday, February 9. 2009Cul du Sac Bobsled
This one is pure tremendousness! A quad and trunk pummeling for you and a bobsleddy / lugey fun festival for your helmeted sidekick.
 Who says living on a cul du sac is boring? Materials: All you need is a 25-50' rope, a saucer sled (or preferably two for added stiffness so the the one sled doesn't curl), and an intrepid sidekick. Motion: Start with the rope coiled on your hand like a kite spool. Pull sidekick forward and as soon as you have momentum, start spinning him in a circle around you (a great way of teaching sidekick the mechanics of things like orbit and bicycle gears). As sidekick gains speed, let out hand-lengths of rope to increase the diameter of your circle. The longer the rope, the faster goes sidekick. Whoopee! Spin until your legs burn out or sidekick says stop. Really work your legs and grind your obliques like an Olympic discus thrower, then release the rope with a flourish (I like to launch sidekick over a snow bank or up a neighbor’s driveway). Safety: Again, don’t forget the helmet, and make sure to keep sidekick sibs outside the perimeter of your speed circle. I should add that this movement works surprisingly well for grownups too. I was actually able to zing my man brother around like James Bond in Moonraker. Tuesday, February 3. 2009Cherry and the Spoon
Difficulty: Green (Easy)
 Goals Dadiator: Isolate your quadriceps. Yes, you can do a leg extension with your kids. Sidekick: Balance your sit bones on Dadiator's feet, strap in, and enjoy the ride! Movement  Sit on a table, bar stool, or other surface from which your feet won’t touch the floor if you’re in a seated position.Have sidekick sit on your flexed feet, tie him to your lower legs with a blanket. Slowly extend your legs upward and stop just shy of parallel to the floor. Intensify your repetitions by really taking your time on the way down. Four count down, two up (although fun-wise, kids like 'em a little quicker). Repeat for 10-12 reps. Note. If you don't have a power rack in your basement, don't worry. This one works well if steady yourself between door jambs. Tips  You can do this exercise with sidekick sitting face toward you, but this will shorten your fulcrum and lessen your resistance. I have found that face forward works better, however, when trying to leg-extend two sidekicks at once.Try challenging sidekick by having him tuck in his legs and wrap his arms around his knees (although more likely than not, he will want to swing his legs wildly with the motion). Safety Don't swing violently out of control. Even with the blanket, sidekick needs to work to maintain his balance. Also, don’t overextend your legs. Video: Dadiator One Take Wonder, Cherry and the Spoon |
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