Day 8 of 20 - Sexy Back Boot Camps in Kansas City Road to Skinny Jeans

Day 8 of 20 - Sexy Back Boot Camps in Kansas City Road to Skinny Jeans

The Saints came marching, in Super Bowl 44!!

Now, it's back to the real world. Too bad for Dallas Clark and the Colts.

Alright, here's the new challenge below for Monday February 8, 2010.

Accumulate 15 minutes of walking up stairs or hill-climbing/running. You can also use the stairmaster in the gym.

Exercise:
Spend 10 minutes doing abdominal work. You can do three sets of Tabatas Around the World Core Training or do an ab routine of your own.

Around the World – 20 seconds ON, 10 seconds OFF.

1. Plank
2. Side planks – R
3. Bicycle crunches
4. Side planks – L

Flexibility:
Do these stretches throughout the day. Spend at least 5 minutes on these stretches.

1. Cat stretch
2. Bend over, hamstring stretch (right over left, and left over right)
3. Bridge
4. Downward dog to upward dog yoga stretch

Nutrition:
Eat at least one serving of fruit with ever meal and snack today. (Only on low or high carb days)

Approved Fruits:
Cherries
Grapefruit
Prunes
Apricots, dried
Apple
Peach, canned in juice
Pear, fresh
Plum
Strawberries
Orange
Peach, fresh
Pear, canned
Grapes

Mental Challenge:
3-minute meditation and relaxation

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:



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Day 7 - Sexy Back Boot Camps 20 Day Challenge to your Skinny Jeans

Day 7 - Sexy Back Boot Camps 20 Day Challenge in Kansas City

Let's get back into those skinny jeans!!

It's Super Bowl Sunday - the Saints vs the Colts. Who will win??

While watching the Super Bowl or TV, get up during every commercial break and walk around, stretch, or exercise.

Exercise:
Tabatas – Perform 3 sets of 20 seconds of the following exercises with 10 seconds rest between exercises with maximum effort. It will take you only 12 minutes.

1. Push-ups
2. Bodyweight squats
3. Bent over Dumbbell (DB) rows
4. DB Alternating reverse lunges
5. 2-arm DB overhead shoulder press
6. DB 2-arm hammer curls
7. DB Side lunges
8. DB tricep kickbacks

OR:
Do another workout that you’re familiar with.

Flexibility:
Do 15 minutes of stretching of your own flexibility routine.

Nutrition:
Try at least one fruit or vegetable that you’ve never tried before OR one that you haven’t had in a long time.

Before you go to bed, take five minutes and write down at least 5 things you accomplished today and at least 5 things you’d like to accomplish tomorrow.

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



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Day 6 of 20 Day Challenge at Sexy Back Boot Camps

Day 6 challenge at Sexy Back Boot Camps in Kansas City

Stay Active:
No sitting down all day, unless it’s on a stability ball

Exercise:
Do 30 minutes (altogether or split throughout the day) of medium intensity cardio

Flexibility Challenge:_Perform the following stretches 2 x 30 seconds
. Cat Stretch
. Calf Stretch
. Iron Cross Stretch
. Back Stretch
. Neck Stretch

Nutrition:
Make something healthy for lunch or dinner that you’ve never made before.


If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:


If you did complete all the assignments, write down what you found the most challenging and why:

Day 5 of the Sexy Back Boot Camp 20 Day Challenge

Sexy Back Boot Camps Challenge – Day 5

Move Move Move... Or sit sit sit...

Which verb is going to get you to your sexiness?

Exercise:
Perform 30-45 minutes of medium intensity, steady-state moderate cardio. You can split the times throughout the day. Example: Jog 4.5 mph on treadmill at level 1 incline for 20 minutes in the morning. Then, jog outside for 20 minutes.

Flexibility:
Stretch 30 seconds each body part/stretch.
• Neck (pull down, side, side, back)
• Standing trunk rotations
• Single leg arm circles, each direction

Nutrition:
If you go out to eat today, go online first and find a restaurant nearby that has their nutritional info. Choose the healthiest meal out of this online menu.

Relaxation:
5-minute meditation. Print off or cut out a picture of a destination or vacation resort you would rather be than at your current location. Keep this with you at all times to remind yourself to take a “vacation” everyday.

Record your workouts and meals in your food journal.

If you have not completed some of the things on this checklist, make a note of what you still need to do and when you will do it:




If you completed all the assignments, write down what you found the most challenging and why:

Sexy Back Boot Camps Challenge – Day 4 of 20 Day Challenge

Sexy Back Boot Camps Challenge – Day 4 of 20 Day Challenge

1) Flexibility:
Perform the following stretches today. 3 x 30 seconds each.
• Side lunge stretch each side
• Hip flexors stretch
• Bend over, hamstring stretch
• Full body stretch

2) Exercise:
Perform a 20-minute Tabata set. 20-10’s. Perform 20 s ON with 10 s OFF in 4-minute intervals. Rest one minute between interval sets. Choose four exercises, mixing upper body and lower body, and create a Strength Workout for yourself.

3) Activity:
Time your meals. Grab your phone and set it to go off/vibrate every three hours. Eat your breakfast, and set your alarm for every 3 hours from there. The first alarm should be your morning snack, next is lunch, next is afternoon snack, the next is your dinner, and last is an optional evening snack before bed. This should equal six small meals.

4) Nutrition:
Go through your pantry and determine whether a food item is healthy or if you need to find a substitute. Throw away everything that will not help your towards your fitness goals.

5) Be alone. Spend time with yourself for five minutes. Relax your mind and body by focusing on your breathing. Take deep breaths in through your nose and out your mouth.


6) Record your workouts and meals in your food journal.

If you have not completed some of the things on this checklist, make a note of what you still need to do and when you will do it:




If you completed all the assignments, write down what you found the most challenging and why:

Day 3 - 20 Day Sexy Back Fitnesss Challenge

Day 3 Challenge

Exercise:
CORE CIRCUIT - All Levels: Beginner and Intermediate (Dynamic)
3 sets - SLOW
3 X 30 Seconds Each. 10 Seconds Rest.

Planks
Side Plank - R
Bicycle Crunch
Side Plank - L
Mountain Climbers

Stretch:
Yoga moves - 30 seconds each
3 x 30 seconds. 10 second rest.

Downward Dog (butt in air)
Upward Dog (arch of back)
Yoga squats
Iron Cross
Scorpions (reverse iron cross, on stomach)

Nutrition:
Eat two to three healthy snacks
100-200 calories each. Good balance of protein and carbs.

Extra Bonus:
Cardio 20 minute Tabatas of your choice of 4 exercises, upper body and lower body mix.
20-10's. Perform 20 seconds ON, 10 seconds OFF.

If you have not completed some of the things on this checklist, make a note of what you still need to do in your food journal, and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why.

Sexy Back Boot Camps Throws Down 20 Day Challenge

Why?

Why do you kick butt tworkin' on your fitness with us?

Why do you twork it out so hard, and then give up when away from the training session?

What is your purpose? Why are you here?

I want to know your answers down below.

Leave me a comment.

When you make a public announcement about something, you let the world know that you are doing something.

When you do this, you put a sense of worth behind what you say.

For the next 20 days, you will have a challenge every single day. A few challenges.

Day 1 Challenge: Put the scale away. You can only use our scale. Some ladies are on there two or more times during a 24 Hour time period.

Also, consume less than 50 grams of carbohydrates three days per week, for a "NO" carb cycling.

You will have to increase your protein and healthy fat intake on these days.

Lastly, plan your cheat days for nutrition every week.

It's better to plan, than to just eat, eat, eat.

And ask yourself, why did I cheat? How did I feel at the time? Was I depressed?

Super, extra hungry? Sad? Mad? Bored? Were you not prepared?

When we say "cheat", we don't mean pizza, margaritas, beer, then dessert and wine all in one sitting.

I mean one frappuccino from Starbucks (which can be a ton of empty calories) or one donut a week.

So, the next time you come across this similar situation again, you will be better prepared on what to do.

How will you accomplish these challenges?

This is the first day of the 20 Day Challenge of Sexy Back Boot Camps.

How will you do?

Asian Secret to Burning Fat is...

You know what the Asian secret is to burning fat?

Move.

Just move more.

Other countries around the world move much more than Americans.

They don't always eat the best things or stick to a specific calorie range neither.

But they MOVE.

My cousin Toney just got back from Cambodia, my homeland, and he said he walked everywhere.

Nowadays, it's sad because McDonalds and Burger King and other fast food joints are popping up in other countries around the world.

There aren't many 24 Hour Fitness joints or Gold's Gym, Slim 4 Life, or Weight Watchers.

So the next time you're out running errands, try parking further away from the front door, taking the stairs instead of elevators, or sitting on the stability ball as a computer chair instead of regular desk chair or couch.

Try walking. Just walk, walk, walk.

After you've hit a plateau and want to lose more fat, try jogging/running.

Running is a great way, and cheap way to burn off those nasty love handles.

When you run outdoors, you have to fight inertia, which is gravity's pull on earth, so you will burn more calories than if you were on a treadmill.

Today, we ran a 5K to benefit the kids of TLC Kansas City in the Groundhog Run 2010.

Check out this 49 second video that shows the craziness of people coming together in fitness.

Join us later this year sometime and show your support to yourself and to the community.

We have Trolley Run, Westport St. Patty's Day Run, Hospital Hill, Mother's Day, Susan G. Komen, and many more....

Sexy Back Boot Camps Peripheral Heart Action Workout in Kansas City

60-15 mp3 Soundtrack <== Right click and Save to your computer, and save to iPod or music mp3 player.

Use the workout audio of Workout Muse for this crazy, fat burning training below.

Sometimes, bringing sexy back can be hard work...

But it doesn't have to be.

All you need to do for the next week, and onto the next few weeks is follow the program.

That's it.

The "workouts" will be tough as you push through them with your maximum effort.

But figuring out WHAT to do will not be hard work.

Check out these videos for your training this Monday and Friday.

Have fun!!

Two Levels: Beginner and Intermediate

Beginner:



Intermediate:





60-15 mp3 Soundtrack <== Right click and Save to your computer

Kri's Killer 60-30-30 Training Session

Use the audio downloaded from the previous blog and do it on this workout.

It's a KILLER WORKOUT!!

Guaranteed to kill your arms and... well... basically your whole body.

I guarantee you that you will build muscle and tone up fast if you do this at least two times per week for four weeks.

Here it is....

Lateral Loading (Finish each tri-series before moving to the next): 3 sets each series. Do 60 seconds the first exercise, 30 seconds for 2nd and 3rd exercises.

• Bent knee push ups to rotation
• Jumping claps
• Yoga squats

• Squat Thrust or Burpee
• Side Plank - Right
• Side Plank - Left

• Single leg DB overhead extension
• Front to back frog hops
• Alternating front step ups

• Stationary Lunge to DB Bicep Curls (switch legs half-way)
• 1/2 Bicycle Crunch - Right
• 1/2 Bicycle Crunch - Left

kri chay with sexy back boot camps