Sexy Back Boot Camps Special at Bolero Salon with Patrick

You work hard!! We want help you look your very best!!

Come get your hair "did" at Bolero Salon in Independence with Hair and Color Specialist Patrick Romines.

Bolero Salon and Sexy Back Boot Camps have partnered up to give a Limited Time Special Offer for the Ladies of our elite camp.

$25 OFF ANY COLOR OR HIGHLIGHT

$15 OFF OF A HAIRCUT AND STYLE

OFFER ENDS 4/30/2010

Available only with Patrick.

Please tell them you are with Sexy Back when scheduling your appointment.

Bolero Salon and Spa - Official Salon of the Kansas City Chiefs Cheerleaders

Call them TODAY: 816-795-7012

www.bolerosalon.com

Youth Fitness Programs with Workout at Sexy Back Boot Camps in Kansas City

Youth Fitness Programs are going to be bigger than adult fitness soon.

One in three youths is either overweight or obese. That's so sad.

Adults are the ones making the choices for kids on what they can and cannot eat.

Don't have unhealthy snacks at home, period. Simple.

That goes for you... and for them both.

Have healthy alternatives like apples, natural peanut butter, nuts, cheese...

Sexy Back Boot Camps is starting up a youth fitness program this Spring/Summer to help teach kids how to make fitness fun and healthy. Also, we will add Youth sports performance to help kids become bigger, faster, and stronger in their specific sports.

A school in the Blue Springs, Missouri school district, I found out yesterday, only has recess once per week. That's not enough time for kids to play.

Let's keep these kids moving and keep them healthy!!

Anyhow, things are moving, and they're moving fast!!

If we don't help the youth today, there may not be a healthy tomorrow.

Below is the workout we did in the beginning of this weeks training session.

Have fun!!
=================

Lateral Loading - Intervals
Week 2: Day 1 and 3 (Add Dyna Discs)
45-15’s: 3 sets of 3 exercises - 18 minutes
2 groups

Exercise
1. Bear crawls on speed ladder - Lateral
2. Partner High Fives -Alternating High fives
3. Pendulum -W/ a water bottle
Repeat for 3 total sets. Rest one minute and do the other series.

1. Lunge variations -Clockwork
2. Reverse plank -Single leg Weighted
3. 1/2 Bicycle crunch -Dyna disc
Repeat for 3 total sets. Rest one minute and finish off with Tabatas.

TABATAS: 8 Rounds
1. DB front chest push press -Squat
2. Fight stance alternating squat jumps -Every one

March 2010 Sexy Back Boot Camps Fitness BINGO Contest

March 2010 Sexy Back Boot Camps Fitness BINGO Contest with Kri Chay of Kansas City

The winner of the challenge wins Black Eyed Peas tickets to the Sprint Center in KC Wednesday March 24, 2010!! Two floor seats right up front!!



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Around the World and Back Again!! Kick A$$ Return Workout

Kick a$$ workouts of the week!!

It was the beginning, first week of our return back to class after a one week break.

So, it's not TOO demanding on the body, depending on your fitness level.

Feel free to modify and make it more difficult or easier to your level.

Be sure to ALWAYS push yourself and make it intense!!!

Here it is:

Dynamic warm-ups: calisthenics

Start with Around the World Core Tabatas

Lateral Loading
2 sets. 45-15’s: Add heavy bands

You will alternate between 45 seconds of work and 15 seconds of rest through three exercises. Repeat these exercise for two total sets, and then move to the next tri-set series.

Days 1 and 3: 18 minutes each

1. Squat or Lunge with Chest band punches
2. Bear crawls on yoga mats - sagittal
3. Leg raises/Knee Ups

1. 1-arm DB swings – switch hands half-way (2 hands for beginners)
2. Alternating Side DB lunges
3. Figure 8’s V-sit or Russian twists

1. Band back pedals with partner – 3 step
2. Wall sits
3. Planks



2 sets. 45-15’s: Add jump ropes
Days 2 and 4

1. Bear crawls on yoga mats - Lateral
2. Single leg side DB raises
3. Vertical leg crunches

1. Clockwork lunges
2. Single leg hip extension – switch legs halfway
3. Jump Ropes

1. Alternating Front Step Ups
2. Front double leg hop to stabilization
3. Reverse Planks

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Fourteen

Activity Challenge
Get rid of your computer chair and use a stability ball as your seat for at least 10 minutes… if not the entire day.

Exercise Challenge
Part 1: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part 2: Perform 2-3 sets of 12-15 reps of the following upper body exercises:
. Push ups
. DB Flyes
. Lat Pull with Bands
. Back Extension on the Ball
. Seated Overhead Press
. Tricep Extension w/ DB’s
. DB Bicep Curls

Flexibility Challenge
Perform at least 10 minutes of post-workout stretching

• Arm circles
• Trunk rotations
• Leg swings
• Standing hamstring stretches
• Standing quad stretch


Mental Challenge
Meditate at least 3-minutes straight without interruption

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:

Day 13 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day 13 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Thirteen

Activity challenge:
Get in at least 15 minutes of walking done today.

Exercise challenge:
Do a steady, light-medium cardio tworkout session for at least 20 minutes or more.

Flexibility challenge:
Perform the following stretches.
1. Cat stretch
2. Iron cross
3. Scorpion
4. Single leg quad stretch

Nutrition challenge:
Take a look at your eating habits and diet and determine if there’s a new way of eating you can try for one day.

Mental challenge:
3-minute total 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:

Day 12 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day 12 of 20-Day Sexy Back Fitness Challenge to Lose Weight

I'm back from Louisville baby!!

Here's your new challenge of the week. This is an awesome challenge day to start off your Monday.

Have fun!!

Activity challenge:
Park in the furthest parking spot from the door

Nutrition challenge:
Try at least one new fruit or veggie you’ve never tried before

Execise challenge:
Perform 50-10’s of the following five exercises. Two sets. 10 minutes.

1. Bicycle crunch
2. Prone ball back extension
3. Crunches w/ medicine ball
4. Prone knee tucks on the stability ball
5. Long lever ball crunch

Mental challenge:
Do something you really enjoy but rarely do. Spend 5-10 minutes doing it today.

Record your workouts and meals in your 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 11 of 20-Day Sexy Back Fitness Challenge to Lose Weight

20-Day Sexy Back Fitness Challenge
Day 11

Activity Challenge:
Avoid all escalators, elevators, and anything assisted. Use stairs when possible.

Exercise Challenge:
Do at least 30 minutes of cardio and push yourself to go harder, faster, or higher at least three times during your workout.

Flexibility Challenge:
Perform stretches 2 x 30 seconds each.
• Bend over, right over left/left over right hamstring stretch
• Feet wide, bend over reaching to both sides
• Iron cross
• Lunge/hip flexor stretch

Nutritional Challenge:
After one meal today, take 5 minutes to write in your food journal recoding what you ate, how much you ate, and how you felt eating (too full? Still hungry? Satisfied?). Find one small way to make that meal healthier.

Mental Challenge:
Choose one chore you’ve been putting off and spend 5-10 minutes doing it.

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 10 of 20 Day Sexy Back Boot Camps Fitness Challenge in Kansas City

Day 10 of 20 - Sexy Back Boot Camp Fitness Challenges

Are you one of the elite ladies in camp that stays on track and is dedicated and committed to bringing sexy back?

Well, here are some challenges for you. Have fun!!

Movement Challenge:
Set an alarm on your cell phone to go off every two or three hours. When the alarm goes off, take a break or grab a healthy snack, or both. Walk around and stretch a little.

Exercise Challenge:
Perform 2 sets of 50 seconds of each exercise with maximum effort. Take a 10 second rest in between exercises. 20 minutes total. Have fun!!

1. Squat
2. Push ups
3. Lunges
4. Bent over DB Rows
5. Standing DB lateral raises
6. DB hammer curls
7. Seated tricep DB extensions
8. Bird dogs
9. DB Russian twist
10. Standing DB shoulder press

Flexibility Challenge:
Perform the following stretching exercises twice today:
. Hip Flexor Stretch
. Hamstring Stretch
. Lunge Stretch
. Chest Stretch against Wall
. Full Body Stretch

Nutritional Challenge:
Deal with your cravings by making a conscious choice either to give in to it or meet your needs in other ways.

Mental Challenge:
Take five to ten minutes to massage your hands and feet.

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: