Challenge Winners and 2010 New Year

A contest was given to all my clients 8 and 12 weeks ago.

Actually, it was two contests.

One was called Fitness BINGO and the other one was Sexy Back Boot Camps Shape Up Challenge.

This was both for me to see who was really dedicated to themselves and to my program.

Clients always ask for tips and tricks to drop the fat and raise their metabolism, always wanting the easy way.

Here's a tip for you.... REAL fat loss takes dedication and commitment.

If I could invent a pill for everyone to drop the fat the REAL way, I would never have to work again.

If coming to class and getting your butt whooped was easy, everybody would be doing it.

But it's not.

I had over 100 new trial members come to camp in the month of December.

A little over 60 has survived and are staying with the other Sexy Sexies.

Congrats to those who are willing to take the next step towards a healthier, sexier lifestyle.

I wish luck to those who quit... you'll need it.

If training with us wasn't going to help you, next to nothing ever will.

The cost of training will increase after the New Year.

So if you want to save some money and want a REAL, efficient way of dropping the fat forever, you need to join our class for 2010 ASAP.

If you fell off the wagon and want back on, come on back into our training sessions.

Login ==> HERE <== if you already have an account or...

Creat an account ==> CREATE ACCOUNT

Go to the Store tab and choose the package that works best for your budget and schedule.

Prices will increase after the New Year January 2010, so sign up TODAY!!

Only THREE ladies finished both the BINGO sheet and the Shape Up Challenge. They've won 30 and/or 60 minute massages from Bolero Salon in Independence.

Joni Beem from the GAGE crew
Kim Felz from the St. John's/Nativity crew
Liz Baker from the St. John's/Nativity Crew



The were others who completed at least one challenge and won a $25 Dicks Sporting Goods Gift Card:

Deanne Spehar
Kelly Thurber
Wendy Greashaber
Jennifer Noland
Rebekah Davis

Gobble Wobble Workout to Burn that Turkey Neck

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

50-10’s – Just push PLAY and bring sexy back!!

You will alternate between 50 seconds of work and 10 seconds of rest for the
following five-exercise circuit. Pause the music and Rest 45-60 seconds. Repeat the
circuit for a total of 20 minutes.


MONDAY: November 23, 2009

1.Bent Knee Push ups - Bodyweight
2.Bicycle crunches - SLOW
3.Squat Jumps (Rest half-way)
4.DB squats – 15 lbs +
5.2-arm DB Tricep Overhead Extension – (Either one 20 lbs DB or 2 – 10 lbs DB)

TUESDAY: November 24, 2009 – Moderate Cardio – Perform 30-60 minutes of moderate cardio, maintaining heartrate above between 60-80% of max heartrate. (jogging,
running, biking, swimming, rowing, stairs…)

WEDNESDAY November 25, 2009
1.Bent over 2-arm DB Row
2.Single leg squats with weight (switch feet half-way)
3.Single leg Alternating arm DB Curls
4.Staggered Stance 2-arm DB Overhead Shoulder Press
5.Single leg 2-arm DB Side Raises

THANKSGIVING DAY – Do this in the morning. 10-minutes of jumping jacks. Do the
50-10’s Workout Muse audio and Perform jumping jacks every other 50-10 circuit. Do
this before the food and drinks so you won’t feel like crap when you eat the yummy
foods.

FRIDAY: November 27, 2009
1.Bent Knee Push ups
2.Bicycle crunches - SLOW
3.Squat Jumps (Rest half-way)
4.DB squats
5.2-arm DB Tricep Overhead Extension

SATURDAY: REST

SUNDAY: Moderate cardio like on Tuesday

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Limited Time!!

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Special ends Saturday night 11/2809 at 11:59 pm CST!!

Sign up TODAY!!

Workout of the Day - Legs and Arms... Sexy Back Boot Camps Kansas City

Warm up and stretch out 10-15 minutes.

23-minute Training Session



Cardio: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intermediate

1. Running high knees
2. Butt kicks
3. Stationary Ali Shuffles
4. Fighting stance, jump squat and switch, (squat low and touch toes on every squat, explode up)

Repeat for 2-3 rounds
1-2-minute break



Core: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intemediate

1. Planks
2. Side Planks - R
3. Mountain Climbers
4. Side Planks – L

Repeat for 2-3 rounds
1-2-minute.



50-10’s: Arms Killer Training!! Three Rounds – 15 minutes straight. SLOW on the downward movement 4 seconds, and explode upward.

1. LEGS - Russian split squat - * switch half-way (one foot on bench, squat and touch shoes)
2. BICEP- Hammer Bicep DB Curls – 25 lbs total or more (Palms facing inward when curling)
3. BICEP- Single leg or Dyna Disc 1-arm DB Curls – 12 or 15 lbs
4. TRICEP- Tricep Dips on bench/chair - bodyweight
5. TRICEP- Single leg or Dyna Disc 1-arm DB Tricep Overhead Extensions – 10 lbs+

Repeat for 3 rounds

Cool down and stretch out 10-15 minutes.

Skinny Jeans... Here I Come!!

Skinny Jeans... Here I Come!!

We started back up with classes this week.

We finished up a few contests and did a ton of workouts, so see tomorrows blog for the contest winners and workouts.

Wendy Greashaber won Camper of the Week a few weeks ago by coming to class every time, bringing in her food journal, doing her homework, applying her knowledge and teaching others about fitness.

Thank you and congrats to her. She won a $25 Gift Card to Bolero Salon and Spa.



I have made a lot of changes from what I eat to how I exercise. Overall, I have always been a healthy eater, but I wasn't hitting all of the food groups the way I should have (and still am at about 80%) Changes that I've made in my diet include increasing fruit, decreasing salty snacks, taking a multi vitamin and a fish oil supplement, decreasing diet soda, increasing water and using the knowledge that I gained from the "grocery store" tour to plan our family's meals. I'm realizing that I can't live my life without occasionally giving in to my favorite salty snacks, I just have to learn to say no a little more often. I try to start each day off right and I don't beat myself up over the bad days.

Another change that I've made is that I am now jogging/running on a regular basis. I'd never been able to make it more than half a mile until I started boot camp. I now run 3.5-4.5 miles on Mon., Wed., and Friday mornings and then run 5-6 miles on Tuesdays and Saturdays. I have to credit boot camp for giving me the core strength that I had been missing, but needed to do this. I work on core doing dynamic "around the world" 2 mornings a week after my run.

Overall, I've learned much more than I initially expected about fitness by just listening in class, trying to do what I'm supposed to, and seeing the results. I'm glad that we never know the daily class agenda before we get there because I'd have a hard time making myself go on days where we do leg excercises. I really have to focus hard at fully applying myself to lunges -- I hate them! (but the pain does wear off -- ha ha!)

My advise to everyone in the class would be: 3 steps forward and 1 step back -- Make your "good days" the best days ever -- see how far you can go! Don't beat yourself over the bad days.

Heart Attack Sexy Back Workout of the Week

Heart Attack Sexy Back Workout of the Week


This is a crazy, cardio/strength workout. It freakin' rocked and tworked some ladies pretty good!!

These were 50-10's. Alternate between one set of strength, then cardio, then back to strength, then to cardio without any rest in between.

This is for the Intermediate to Advanced. Beginners, feel free to take a break at anytime.

Strength:

1. CORE- Alternating high-fives in push-up position (no push-ups)
2. LEGS- Sumo squat to sumo squat jump... repeat (touch hands to the ground, feet wide with toes pointing out)
3. CHEST- Bent-knee push-ups
4. CARDIO- Partner Resistance back pedals (switch partners half-way)
5. CORE- Grass hoppers

Cardio:

1. Zig zag 6 cones - Run, back pedal, repeat...
2. 10 Star jumps
3. Speed Ladder: In In, Out Out

Repeat for 5 minutes straight.

Be sure to get your post-workout supplement in right after the workout. Also, be sure to do your moderate cardio immediately post-workout to maximize your fat burning potential - at least 20 minutes with heart rate at 60-70% of max heart rate.

First Week Back for Sexy Back Boot Camps

We had an awesome first week back to our high intensity training classes!!

There were a lot of new faces in the mix, including Dina, Laura, Deanne, Julie, Tracey, and about forty other ladies.

All of whom are in my Sexy Back program to bring sexy back!!

Check out the training we did during the first week.

We burned tons of calories, weight, and nasty fat.

There's a lot of information here, so take some notes.

Cardio Tabatas:
Jumping Jacks
Front cone hops
Running high knees
Mountain climbers

Core Tabatas:
Planks
Side Planks (R)
Vertical Leg crunch
Side Planks (L)

Strength Tabatas:
Squat jumps
Dynamic planks
1 arm DB swings
Partner band running

Strength 50-10s:
Negative push ups and switch to Planks 1/2 way
DB Bicep curls and switch to DB shoulder press 1/2 way
1 arm DB Overhead Tricep Extension *
Single leg squats (R)
Single leg squats (L)



PHA Training:
Bodyweight squats
Push ups
Walking lunges
Bent over 1 arm DB Row
Suicides
Single leg front DB raise
Sandbag squats/jumps
Single leg 1 arm DB Hammer Bicep curls
Box Jumps
1 arm overhead DB Tricep Extension
Hill Sprints

Fox 4 News in Kansas City Getting Fit with Sexy Back Boot Camps

Did you see us this morning on Fox 4 News in Kansas City!!

Don and Mark of the Morning Show were Tworkin' it out!!

Check the video out below.

Please leave a comment after watching it.

There actually is a BETTER one, yet to be released where Mark gets HIT by one of my resistance bands.

I bet you can't guess who did the hitting?

Watch this video and see!! ==>

Workout of the Day - Chest, Core, Legs, Cardio... Sexy Back Boot Camps Kansas City

Let's have some fun!

Some days classes go by super slow because it may be hot out or my ladies are just tired.

Some days go by super quick because it's hot out and my ladies are tired.

Everyday it's fun though!! (At least I think so)

This day, it was raining... again... so we went indoors to train.

Today's focus was on chest, core, and legs.

Check out the video and then leave a message below the video.

Write this workout down for your own training at home if you couldnt' make it.




50-10's powered by Workout Muse - Intermediate Workout

1) Elevated Decline Negative push ups and Push up walkouts
2) DB flyes with single leg bridge and Reverse crunch
3) Bulgarian Split Squat (R)
4) Bulgarian Split Squat (L)
5) Heavy Bag Pushes

Prior to all this fun stuff, we also did three sets of core work.

Around the World... Three sets of thirty seconds each exercise!!

Workout of the Day - Chest, Core, Legs, Cardio... Sexy Back Boot Camps Kansas City with Kri Chay!

Sled Pushing, Grunting, and Lunging for Total Body Fat Loss

Sled Pushing, Grunting, and Lunging for Total Body Fat Loss

That's what we did this week.

What did you do this week?

Check out the video below and be sure to leave a comment.



Tabatas 20-10's - 4 Rounds. Each round is 4 minutes!!

1) Heavy Bag Push
2) Decline Negative push ups
3) Army Walking lunges with weight
4) Elevated spider climbers

Rapid Fat Loss Workouts for Rainy Days - Kansas City

This post is gonna be huge.

And by that I mean I have workouts for you to do at home and a home video.

These workouts are designed to maximize your time in the "gym" or wherever it is you train.

I don't know about you, but when I train, I train for a purpose.

Right now, I have many clients who are still going on vacation.

School starts today for some of you which means the kids go back to school and that leave you with more time to plan your day and focus on training.

Copy these workouts onto paper or just copy and paste them.

More importantly, be sure to have fun while doing these and have an end goal in mind when performing each exercise.

Why are you doing this and what is your purpose?

Tabatas 20-10's: Stage 2 - 16 minutes - Chest, Total Body, Legs

1) Push-ups
2) Supine floor DB flyes with hip extension
3) 1-arm DB Swings *switch arms next round
4) Front step ups or Front Lunges

Perform 2 sets, rest one minute, repeat for 4 total sets.

Tabatas 20-10's: Stage 2 - 16 minutes - Shoulders and Back

1) Single leg DB Shoulder Press
2) Bent over DB T's
3) Partner 2-arm Band Rows
4) Bent over DB Y's


Perform 2 sets, rest one minute, repeat for 4 total sets.

50-10's: Stage 2 - 16 minutes

1) Negative Push ups * Planks 1/2 way through
2) Supine floor DB flyes with hip extension * Bicycle crunches 1/2 way
3) Single leg DB squats (R)
4) Single leg DB squats (L)

Perform 4 sets total



Video At-home Workout: 20-10's

1) Squat Jumps
2) Bench Press
3) Front Power step-ups
4) Pront Ball Planks * Dynamic

Rapid Fat Loss Workouts for Rainy Days - Kansas City

"Guns" Workout - Upper Body with Sexy Back Boot Camps

"Guns" Workout - Upper Body with Sexy Back Boot Camps

Yesterday, we trained the "GUNS" baby!!

We are in the strength training phase this whole month.

I want to put some muscle on these girls.

Check out the video below, then come back here and leave a message.

(sorry, I went a little crazy this day and was yelling at everyone!!)



Tabatas - 4 Exercises: 20-10's

1) Negative close-grip push ups
2) Bent over 1-arm DB kickbacks
3) BB Hammer Curls
4) Single leg Alternating DB Curls (palms up)

Sexy Back Core and Cardio Training for Rapid Fat Loss

Core and Cardio Training. Do they belong in the same sentence?

Running uses more body parts then a machine and also is a more “functional” means of exercising. You also need a strong core to keep the body in the most optimal training level.

On off-days or post-workout, I want you walking, jogging, running, and/or sprinting. You can do this in a gymnasium or outdoors or wherever you have room to run. Movement in a linear fashion,(walking straight) is a movement that we perform everyday.


This idea of interval training also applies to other cardio devices like bikes, stairmaster, treadmill, elliptical, etc… Interval training is going to burn more calories and rev up your metabolism. Best to do in the mornings or midday so energy and metabolism will be running high all day. It’s still okay to perform in the evenings but BEST early in the day. Make sure to push yourself and be huffing and puffing hard right before each Walking period.

Try this out 4-week cardio program at home. Start at your fitness level and move up every week. Copy and save this cardio program or print it off.

WEEK 1 - 20 minutes. 3-4x/week

Jog 30 seconds. Run 15 seconds. Jog 30 seconds. Run 15 seconds. Walk 30 seconds. Repeat.

WEEK 2 - 25 minutes. 3-4x/week

Jog 30 seconds. Run 30 seconds. Jog 30 seconds. Run 30 seconds. Walk 60 seconds. Repeat.

WEEK 3 – 30 minutes. 3-4x/week

Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Walk 60 seconds. Repeat.

WEEK 4 - 30 minutes. 3-4x/week

Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Walk 90 seconds. Repeat.

We’re all busy, but we NEED to MAKE time to do this. It’s less than an hour of your time. What can you quit to achieve your goals? Quit watching a TV program? Quit hanging out with a friend that’s not helping you achieve your goals? Quit going out to eat and spending money on crap? Quit playing on the internet looking up stupid stuff? What can you quit? What will you quit?

Try out this cardio and core training program at home on your own.

This core sequence is called "The Finisher." Watch the movie below and leave me a comment below to let me know what you think.




Sexy Back Core and Cardio Training for Rapid Fat Loss

Sweat, Blood, and Tears... Sometimes Puking here at Sexy Back Boot Camps...Only the BEST Pass the Two-Week Tryout Period

Yesterday was awesome!!

We had all ranges of fitness levels and we progressed as needed and regressed as needed.

There were some who weighed under 120 lbs and some that weighed over 280 lbs.

Here at Sexy Back Boot Camps, we adjust accordingly to all fitness levels.

Check out the hard work and effort my Entourage put in!!

There were four classes:
5:30 am - Hidden Valley Park - Blue Springs, MO
9 am - East Lake Village Park - Lee's Summit, MO
6 and 7 pm - GAGE Center Gymnastics - Blue Springs, MO

This video shows the early morning class of 5:30 am at Hidden Valley Park in Blue Springs, and the 6 pm class at GAGE Center Gynastics in Blue Springs.

Check out the video and leave some comments below for the ladies and myself and let us know what you thought!!

Extra Extra!! Kri Chay named one of the Top 100 People Shaping Kansas City

Sexy Back Boot Camps Blue Springs, Lee's Summit, Kansas City BABY!!

Want REAL results with REAL Proof?

As seen on NBC with our clients being named KC's Biggest Losers.

We do our warm-ups.

Our stretches... Our ABC 's to help our shins, and lunges to help the hip flexors.

After stretching, we get right to it with our customized interval audios!!

50 seconds is all you need to get your butt whooped and melt the fat!!

10 seconds is all you need to rest ;)

They love it.

I love it.

Survival of the Fittest!!

We are the premier boot camp of KC.

Did you check us out in the NEW Kansas City Fitness Magazine? Page 52.

Who was named one of the Top 100 People Shaping Kansas City?

Go grab a copy and check it out!!

They're located at Hen House, Wal-Mart, Barnes and Noble, Price Chopper, Hy-Vee, Borders, CVS/pharmacy...



Big thangs are happening over here!! Check out every issue from here til the New Year!!

Oct/Nov Special issue with my little sister who lost 50 lbs!!

And Stay tuned for the Special Dec/Jan issue... I'm not telling you about that yet!!!

HAHAHA!!!!

PS - Join the BEST!! We start again Monday July 27, 2009. Summer is almost over!! Then, holiday season. We have a few locations - Hidden Valley Park, GAGE Center Gymnastics, and East Lake Village Park.

PS - We are NOT at St. Mary's hospital, that's my friend Scott.

Hot 103 Jamz Kansas City with Sexy Back Boot Camps - Kri Chay and Tony G.

I love giving to charity. That's exactly why I started my business... to help others out.

I usually do my charity camps in Brookside but this one is more special to me personally because it's for a client and friend.

My client Kelly lost her grandson who was 2 months old on July 4th, 2009 and I wanted to offer a charity camp in her grandson's honor.

Just like many of you, where I come from we celebrate and honor death.

Cambodians, we take care of our people and give our sorrow and time of mourning but we also celebrate it with a party!!

So tomorrow, Saturday July 18th at 9:30 am, I want to see everyone there 15-30 minutes early at GAGE with their kids and husbands and boyfriends and girlfriends help celebrate the passing of Kelly's grandson Dhaleion Jzion Malik Thurber.

To join the boot camp class it's $15 per person. Men and Women.

I will see you there!!

REST IN PEACE.

Hot 103 Jamz in Kansas City helped me promote the camps LIVE on air Wednesday July 15th.

I want to thank Rich McCauley, Tony G., and Kenny Diamondz for taking the video

Check out the video here (I was nervous, can't you tell?)

Ice Cream for Breakfast

It sounds really yummy huh? Ice cream for breakfast. Well, that's what former supermodel Kathy Ireland was doing.



Getting caught up with "life" and it's many wonders can be a daunting task. Shuttling the kids to school and extracurricular activites can take up tons of your time. So how do you stay focused and motivated? If a three-time supermodel that ruled the cover of Sports Illustrated can gain 25 lbs and "look pregnant", it's goes to show that just because you have money and fame, does not mean anything. It does not mean you'll be in perfect health and shape.

Here are some tips on motivation and staying strong:

Team up. Having a "workout buddy" can keep you dedicated to a fitness routine. Find a running partner. Ask your homies to come to boot camp with you. Take a walk with your spouse every night after dinner. If you can team up with another person, you are less likely to take a pass on your workout.

Just walk it out. Walk the dog. It may sound a little weird at first, but getting into a good walking routine can not only help your health, but your dog's too!

Reward yourself. Set a goal for working out each week, and if you reach it, reward yourself with something small. You might try something like buying a book or going to see a movie. Try to keep the reward to non-food items.

Set small, reachable goals. We did this in class last week by writing on the notecards. Try not to discourage yourself by attempting to go all out. Strive for slow, steady improvement. Consistency will win the race!

Be honest with yourself. Will you really work out when you get home from a long meeting or playing with your kids at the park? Try to make sure you schedule time for fitness when you have the energy.

Join a class. It can help to have a set time to work out. Try out something that interests you for extra motivation.

Go, go, go. If you think about working out too much, you might talk yourself out of it. Just do it.

There are my tips for motivation success! If you feel like having ice cream for breakfast, like Kathy Ireland, you had better be ready to burn it off.

Top 5 Workout Tips To Look Better Naked On Your Wedding Night

Planning Planning Planning. What’s that quote? I said it last week. Oh yeah...

“Failure to plan, is planning to fail”.

Deadlines go great with this. We have deadlines at work and deadlines in life. A wedding is something that requires tons and tons of planning from the bride to be and her party. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.



But a bride still needs an exercise blueprint in order to get the job done. We need to build muscle in all of the right places (with the main focus on the shoulders and arms) and burn fat in all the right places (think hips, thighs, and belly fat). The following training guidelines have produced both body and life-changing results for our many students around the world. Typical results are losses of 2-3 pounds of nasty, unwanted body fat per week and a reduction in at least 1 clothing size per month. Remember- the focus must be on improving overall health, body composition, and performance, NOT weight loss!

The Sexy Bride Mentality:

TRAIN to Boost Metabolism and Lose Fat (NOT Weight)

Training Tip#1- Get Strong to Get Lean:

- Strength training strengthens muscle and bone leading to increases in lean body mass that increases RMR (resting metabolic rate), the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will ramp up your metabolism so that you will be burning more stubborn fat 24-7-365. Talk about a good ROI (return on investment)!

- Most people who strength train, perform straight sets of the same exercise with super long rest periods in excess of 3-4 minutes. Instead, cut your workout time in half or more AND accelerate fat burning by performing alternating sets of non-competing exercises with short rest periods between sets. For example, perform an upper body exercise, then a lower body exercise, and then a core exercise. This will allow for full recovery for each exercise since you are resting your upper body while performing lower body and core exercises and visa versa. Furthermore, short rest periods allow for both the completion of more total work at each training session and also create the optimal hormonal environment for fat loss.

- For best results, perform 3 total body strength workouts per week with at least 1 day of rest between workouts. See below for a Sample Total Body Circuit Strength Workout:

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout. Be sure to switch between the 2 exercise options within each category for best results:

Exercise# Exercise Name
1 Walking Lunges
2 Bent Knee Push Ups
3 Bodyweight Squats or DB Squats
4 Bent-over DB Rows
5 Front OR Side Planks



Training Tip#2- Interval Training Burns 9x More Fat Than Ordinary Cardio Training:

- With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative (going slow for long).

- The Tabata study compared the effects of four minutes of high-intensity interval training (20 seconds on, 10 seconds off) with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

- For best results, perform 3 cardio interval training workouts per week on non-strength training days. Below is a sample Cardio Interval Training Workout:

20-10 Tabatas- You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second set up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. You can perform this workout on your cardio machine of choice (elliptical, stairmaster, running, etc.) or by alternating between body weight cardio exercises like stationary running, jumping jacks, squat thrusts, mountain climbers, etc. for the ultimate in-home workout!

Training Tip#3- Use Hard-headed Fat Cardio to Accelerate Results:

- Aerobic training does have its uses in conjunction with a strength training and cardio interval training base. Aerobic training is of low to moderate intensity in nature and burns a larger proportion of fat per effort than sugar. On the other hand, strength training and high-intensity interval training rapidly eats up your body’s sugar stores thus forcing your body to use fat for fuel in the recovery from exercise.

- By performing some low to moderate intensity cardio following your strength and/or cardio interval training workouts you can accelerate the fat loss process. More specifically, 5 minutes following high-intensity exercise your body dumps stored triglycerides (fat) into your bloodstream, making it the perfect time to do some aerobic training to eat up that fat before it gets re-stored.

- We like to call this hard-headed fat cardio and we prescribe a maximum of 10-20 minutes of steady state cardio (where you go as fast as you can without stopping) 5 minutes following strength and cardio interval workouts. This really helps accelerate the fat burning process, specifically for those trouble spot areas like the abs, hips, and thighs!

Training Tip#4- Use Total Body Exercises to Build Stunning Arms:

- You don’t have to be a genius to know that most brides are really focused on working their arms and shoulders since these areas of the body are often highly exposed in wedding dresses. But, doing a bunch of single-joint, isolation exercises like curls and triceps extensions is not going to get the job done. Spot reduction is a myth- no number of triceps kickbacks will ever put a dent into the “turkey-arm phenomenon” many women deal with.

- Instead, you should focus on performing compound, multi-joint movements that work as many muscles in your body as possible (including your arms and shoulders) for best results. Not only do compound exercises allow you to use heavier loads which stimulate maximal lean muscle gain (think push-ups over triceps extensions), but they also burn the most calories and create the optimal hormonal environment for burning the fat covering those sexy, toned muscles!

- To take it to the next level, use total body exercises exclusively in your workouts. Whole body movements that work your upper body, lower body, and core at the same time will allow you to get lean all over in addition to ensuring that you are working your upper body during every moment so that you are ARM-ed and ready for the big day. For example, instead of doing presses, do squat to presses. Be sure to check out “THE OFFICIAL SEXY BACK BRIDE WORKOUT” for some sample workouts using the aforementioned total body exercises- they are SWEET!

Training Tip#5- Twork It Out, Then Recover:

- Though this may be the least sexy tip of all, I truly believe it is the most important. Recovery from exercise is where all of the beneficial changes from high-intensity training occur. Don’t forget, a tough workout actually causes small micro-tears in your muscles that stimulates growth and repair. If all you do is work hard and break your body down this can lead to overtraining issues that may results in you limping down the aisle on the big day- not good!

- Do yourself a favor and invest in your own personal massage therapist in the form of a foam roller. It’s cheap and easy to use. Simply spend at least 5 minutes pre and post-working performing 5-10 rolls on the most tender and sore areas of your body, with a specific emphasis on your hips and thighs and your upper/mid back area.

- This corrective self-massage both lengthens your muscles and improves tissue quality, preventing nagging aches and pains in your joints that can leave you on injured reserve in your get sexy bride quest. Furthermore, self-massage brings blood flow and nutrients to your muscles, which accelerate recovery and reduce soreness from high-intensity exercise.

- If you don’t have access to a foam roller, you can also use a tennis or racquet ball or even a rolling pin to achieve the same effect.

- Well, those are my top 5 workout tips to help you look your best on the biggest day of your life. When it comes to exercise, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible by losing inches in all the right places ;)

Sexy Back Boot Camps Confessions Part. 1

30 LBS. DROPPED IN LESS THAN 30 DAYS!!



"My name is Julie Coram and I am a member of Sexy back boot camps in Blue Springs, MO. I am 33 years old and haven’t exercised regularly in about 10 years. I started this boot camp back in December and I was hooked. My main fitness goal is to lose about 90lbs and tone. I have lost 30 lbs since December 22.

This class is amazing, but it goes beyond the class, Kri is amazing her cares he wants us to be accountable for our health. He is not only there for you in class but out of class also, through text email, he cares. I am in this class to be accountable for my health and the friendships that I develop that doesn’t’ happen in big gyms. We care about each other and want to see each other succeed. It’s kind of crazy coming from someone who never liked to work out, but I LOVE BOOTCAMP. It’s tough but it’s great!" - Julie Coram - Oak Grove

JERRI DROPS TWO INCHES OFF HER HIPS IN ONE WEEK!



“This is the first time I’ve ever done a boot camp. And to me it’s a lot harder and way more effective than personal training. I just kinda needed a break from it. Yeah I’ve been running but that doesn’t do anything for my upper body. I’ve got strong legs but my upper body’s not very strong. My pants are fitting a lot looser. When I started this I couldn’t get my pants on because these were too tight. So, I do see results here.” – Jerri Matt - Lee's Summit

MOTHER OF SIX GOING ON STRONG AND LOOKIN' GOOD



"I have been coming to boot camp for a month now. I have basically NEVER worked out anywhere, at least not since high school when I was a cheerleader and played volleyball.

I am surprising my family (and myself) that I am doing this! I have typically been able to keep my weight down in the past, but am definitely NOT in shape. And as I am past 40 now, it has gotten harder and harder to maintain my weight.

My goal is to lose about 10 pounds, and tone everything up and be in better shape and FEEL GOOD!! I have six children, (gave birth to 5 -- including a set of twins!) I have been told I look pretty good “for having 6 kids…”. But I want to LOOK GOOD, period!

I have lost 3 pounds of fat so far, and can see a difference in the mirror! My body fat has already dropped a little, and my overall “pounds of fat” (ugh) has gone down as well!

Bootcamp is tough, but I really do like it!!! I have always been intimidated by gyms, and just would never go….but this setting is so much different. We are all on the same page with out goals, and fitness levels. There is no competition between us (other than who will win the “biggest loser” ha!) We are forming friendships and beginning to find ways to stay in touch outside of class for encouragement and accountability.

Kri is an amazing trainer! I love his style that is firm but fun - and always encouraging! Our workouts are never the same, so you never know what to expect and are never bored!! It is awesome how he stays in touch with us daily….through texts with ‘quotes of the day’, emails, Facebook, etc. He takes a full approach to include fitness AND nutrition, and helps us tremendously with both!! He will respond to any question you have - immediately! He really lets you know he cares about you.

include fitness AND nutrition, and helps us tremendously with both!! He will respond to any question you have - immediately! He really lets you know he cares about you." - Amanda Banks - Grain Valley

NUTRITION IS KEY


- Schar Garrett - Lee's Summit

MISS MELODY DROPS INCHES AND WEIGHT



“I’ve lost inches and weight, feel better, more energy. It’s helped cuz you’ve given me ideas and tips and I can text you anytime and say, is this okay or what should I eat, things like that, that helps.” – Melody Brooks - Raytown

LIFESTYLE CHANGE, NOT QUICK FIX



- Jenny Moyer - Oak Grove

HAVE NOT BEEN TO THE GYM IN YEARS



"Have not been to a gym in years.... I started with Kri when he opened here at GAGE. My main goal is to firm and lose. Sexy Boot Camps push me to my limits and then some, I feel like my body is truly working to its potential and after class I have a satisfied feeling about myself and my workout.

My biggest struggle is my eating. I love to eat, but it sure helps with my daily texts and emails from Kri guiding me.

This camp has helped me a bunch, I love the women I am working out with. We are all all real!!! And have the same goals. We are now all friends on Facebook and help each other in class and now outside of class. Kri is a true leader and lives up to his promises."

-Sherri Mesh – Oak Grove

Dishing Out The Best 10 Super Bowl Tips To Cut Thousands of Calories

Super Bowl Sunday is six days away. Other than the BIG Holidays of Halloween, Thanksgiving, and Christmas, this event has become a traditional celebratory day in America which we need to start preparing our stomachs for the goodies to come. This year, you can save yourself thousands of calories by using these party food alternatives at kickoff time.

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Natural Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.



Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)



Section IV- Desserts

• Edy’s Grand Light Ice Cream
• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)


BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach, and prevent overeating that can be triggered by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

5.) Replace All White with Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. You can also go one step further by replacing all brown with green in the form of green veggies.

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl. Use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. three-four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Ninja Kicking Fat Fighting Pills

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's really sad.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Ninja Kick that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

But genuine Neptune krill oil – which you can be certain you are getting with EFA Icon – is much better absorbed than fish oil. This means you can take 1/5 the dose and get by with two small capsules rather than ten large ones.

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: EFA Icon



Again, I know you're too smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Twork it out,

Kri

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there. EFA Icon

Don't be a Loser with a Wii Fit, be the BIGGEST LOSER with Sexy Back Boot Camps!

Check out the video!! It's hilarious. The Wii Fit doesn't get you Fit at all. It can be entertaining but if you want to lose some serious belly fat and slim up those thighs, come join our Camp.

REST IN PEACE

Everyday I hear people complain about what they have and what they don't have and how things happen to them. They wish for the lottery and that's it's unfair that great things happen to other people and other people get what they want but they do not.

You know what? Things don't JUST happen to people. The wealthy people and smart people think totally different than people who are broke and/or poor.

Being poor is a state of mind but being broke is just temporary.

We can all have the best ideas in the world and everyday we may talk to our co-workers about what is bad with work, what needs to be done, but nobody is doing Sh!+ about it!!

This year has been one of the toughest years for myself and my family. My step-dad had a stroke and ended up in the hospital and losing his job forever, never to return.

My uncle's car stops running on the side of the road during a storm and tries moving it, but ends up having a heart attack on the side of the road and passing away. RIP.

My brother ended up accidentally overdosing and in ICU for a few days, almost dead and returning.

My good friend's Father unexpectedly has a stroke six weeks ago at the age of 64 and ends up with his right side of his body to never work correctly again.

My aunt passes away unexpectedly from a brain hemorrhage/stroke last week on Thurs. Dec. 11. She is the first from my side of the family, in their generation, at the age of 51.

My whole point is that we all need to be thankful for what we have. If you don't "have" what you need or want, well you better do something different to get it. If you keep doing the same stupid sh!+ that gets you no where, then why are you still doing those things?

You have to do something different to achieve something different. You have to take risks. Don't take stupid risks.

You have to take SMART, CALCULATED risks.

Dying is a part of living. That's life.

How much is your health worth to you? One dollar? One hundred dollars? One thousand dollars?

Or is it like MasterCard...PRICELESS?

Well, why is it that people don't complain about buying a new, flat screen television, a Nintendo Wii, or a new pair of shoes or dress or even a house renovation?

HOWEVER, they will NOT spend a single penny on personal training? If you were dying of a disease, would you spend money to stay alive?

Because that's what you're doing when you don't INVEST in health and fitness!

You wanted the truth. There. You got it. Deal with it.

Love me or hate me.

Join me or keep doing what you're doing. Your choice.

One.

Camper of the Week 2

Every week at Sexy Back Bootcamps I will select a "Camper of the Week" that will receive recognition for their dedication to living THE LIFESTYLE. Our next recipient has been with our camp since Summer and loves to workout... Congratulations to Carolyn Papuga. She never makes excuses and always has a smile on her face.

We have worked out since the beginning of 2008 and are still going strong. She also has gotten her husband Tim to join us in Camp. They're both great people. Some days we have more difficult workouts but they NEVER complain. They just say "I'll try". That's the exact attitude that I absolutely LOVE. Last week, Carolyn had migraines three out of four days of training. But did she complain? Nope. She kept coming to class. She could've been home, making excuses on why she's getting fat or munching on McDonalds (she doesn't do those things). She sprained her ankle really bad one night in Camp, but she kept working out while sitting on top of the bench, doing DB shoulder presses with ice on her ankle! That's what I call dedication.

I want to thank Carolyn for her hard work inside and outside the "classroom". She is also always willing to help out, so if you guys every have any questions during class, she has learned a lot with me and will share her knowledge.

She has won a FREE one hour massage to Beauty Brands for her hard work in class. Thank you!

Favorite exercise: Alternating Side Lunges

Least favorite exercise: Bent over DB Scaptions/Y's

Top Fitness Trends of 2009

I can't believe it's already the middle of December. Let's briefly look back at 2008 and let's see what happened. The fitness industry has tried but sadly has failed on changing enough lives to reverse the obesity epidemic that will hit us in 2009 and into 2010. More specifically, the sickening fact that American adults keep getting fatter, more lethargic, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, on a positive note, I feel that 2009 will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem:

Fitness Trend#1- Fitness Boot Camps Will Rise, One-On-One Personal Training Will Fall

You've heard about Wall Street. You've seen big companies get "Bailed Out". We are living in the biggest economic recession since The Great Depression. With the disappearance of the middle class and an economy that will most likely get worse before it gets better, the average American simply does not have the disposable income for typical personal training rates that run about $60 per hour.

However, with every problem emerges a solution; fitness boot camps are just that. Boot camps are probably the hottest thing in the fitness game right now. The group training business model creates the ultimate win-win for trainers and clients making the one-on-one alternative obsolete. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides better social support and accountability for only a third of the cost of typical one-on-one training rates.

Fitness boot camps are popping up all over the country, and for good reason. If you are trying to lose weight in 2009, do yourself a favor by saving your hard-earned money to get better results by joining a local fitness boot camp.

Fitness Trend#2- Interval Training Destroys Aerobic Training For Improved Fat Loss And Fitness 100% Of The Time

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. Thankfully, 2009 will see more people doing sprints and less people doing marathons to lose weight. However, make no mistake about it, lots of people are still going to do hours of snail-paced cardio to burn fat.

Aerobic or endurance training is essentially going at a slow, low intensity pace for a long period of time (typically at least 30-60 minutes). In other words, the focus of endurance training is on the total volume of exercise (not quality). Think about all those speed limpers you see every New Year foolishly running for hours pounding the pavement or treadmill to get rid of that winter blubber. Sadly, this results in minimal fat loss and lots of overtraining injuries (e.g. pulled calves and hamstring, hip flexors...).

With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.

Two landmark scientific studies come to mind here:

The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals accomplished what endurance training did from a fitness standpoint in only a sixth of the time!

The time is now to jump on the interval training bandwagon. Come 2009, do yourself and your body a favor and start sprinting to look better naked.

Fitness Trend#3- Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

Americans are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. One of the biggest misconceptions about diet today is that eliminated starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long. All of my clients who have lost the most fat have followed our guidelines of unlimited veggies all day long (besides corn, peas, carrots, beets, and potatoes). In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!

The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, sexier you.]

Without a doubt, people will be consuming more protein and fruits and veggies next year, and their bodies will reap the rewards of this.

Well, those are the top fitness trends for 2009 according to my crystal ball. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!

Top 10 2008 Fitness Gifts for Last Minute Holiday Shoppers

1.) A Foam Roller


If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s an awesome corrective self-massage tool that will dramatically strengthen injury prevention and improve performance. It’s ideal to use for at least five minutes pre and post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows. It’s like having a personal deep tissue massager in the house!

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Perform Better. My brand of choice is The EVA Premium Foam Roller (about $30), I have used it every day for the last several years and I swear by it! You can get it here
Perform Better Foam Rollers

2.) Resistance Bands


Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. This guy is a crazy dude who creates the most innovative fat loss workouts with bands that you’ll ever see. He has his own line of resistance bands that are virtually indestructible and I use them year round to crank it at home or on the road. To get the best bands in the business check out Resistance Band Training

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel


You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Whole Foods, Nature’s Pantry, or Other Premium Grocery Stores


Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought Whole Foods was just for rich people or hippies, but man was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist


Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist! Beauty Brands has a HUGE discount on massages, almost 50% off for first time folks. Check it out here at Beauty Brands

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like 100% Whey Protein by Optimum available by www.musclesurf.com.


Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at Prograde Products


7.) Sport-Specific Gift


This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine


Everybody need bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a guy, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha ha!

9.) Wireless Bluetooth Stereo Headset – Motorola S9


You can find this one below $100, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the your phone’s memory card using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat. You can compare prices and get one here at Motorola S9



10.) A Gift Card to a Fitness Boot Camp


Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Kansas City area, come work with us for the best personal training on the Eastside – Lee’s Summit and Blue Springs, by visiting www.SexyBackBootcamps.com. We’ll change your life and have you looking better naked this New Year, guaranteed!

Twork it out for the holidays and have a very safe and happy New Year!

Oprah Winfrey says she weighs 200 pounds!

Again? Wow.

I got on the internet today and clicked on Yahoo.com and this story popped right up! I was so surprised....NOT.

Everytime I see her on the cover of a magazine, they're always talking about how Miss Oprah is awesome and her food and diet plans on television are awesome.

So if they're so awesome, why isn't she following her own advice?

Oprah says she's "fallen off the wagon."

She also says, "I'm mad at myself."

To my readers, diets DO NOT WORK!! You have to learn how to eat the right things at the right times...to keep it simple.

No carb diets lack....duh....carbs. The body needs carbs to function. Plus, the majority of your daily intake will consist of carbs so of course you'll drop weight when on a No carb diet because you're taking away 40-60% of your daily calories.

However, I guarantee you that when you go back to eating regular meals, your weight will jump right back up!! and maybe even more. Has this ever happened to you?

Oprah's goal is no longer to be thin; instead she wants to be strong, healthy and fit.

Finally!! She's figured it out.

I'm proud of her on that sentence. Folks, do not focus on the number on the scale. Try to set performance goals instead of weight loss goals. Something like, "I want to do 100 push ups in two minutes or run a half mile in under 4 minutes". Something like that.

A bathroom scale doesn't tell you how much muscle or fat you have, only how much you weigh...period. It doesn't tell you how strong, healtlhy and fit you are. People can fluctuate between 1-10 lbs. a day. And that mainly depends on how hydrated you are.

So to my clients and readers, Do Not focus on the scale. You may be skinny and fat, or you may be big and healthy.

Oprah goes on to say "I was talking the talk, but I wasn't walking the walk. And that was very disappointing to me."

She has a personal trainer so what happened? How and why did she get off track?

Who knows.

We often think of celebrities and their amazing bodies and we say to ourselves, “of course that person has an great body. They are rich and can afford to hire a personal trainer and chef and dietitian to work with them every single day.”

Training does not have to be expensive and it doesn't have to be hard. If you join my camps, SexyBack Bootcamps, you can get all of these things and more for a fraction of the cost of what gyms like 24 Hour Fatness is charging.

CEOs, Executives, Co-workers GET FIT for DIABETES IN UPCOMING 2nd ANNUAL CEO FITNESS CHALLENGE

WIN – WIN… Thousands raised for American Diabetes Association plus Workplace Wellness



November 4, 2008 – Miami, FL – The CEO Fitness Challenge continues its mission to help The American Diabetes Association. CEOs, Executives and Co-workers compete as Teams to Lose Fat and Gain Muscle. Proceeds from registration benefit The American Diabetes Association, which provides research, education and medical care for people with Diabetes. Learn more at www.Diabetes.org

Kri Chay, Official Trainer Hero and Representative of the CEO Fitness Challenge in Kansas City, wanted to ensure that the members of your organization received notification about the 2nd Annual weight loss event, benefiting the American Diabetes Association.

The team with the greatest averaged weight-loss improvement will receive a $10,000 prize and a trip to Las Vegas. Communities benefit as their local businesses improve their health, which equals increased quality, efficiency, productivity and safety. Everybody Wins – employees, communities, and companies.

As it enters its second year, the CEO Fitness Challenge has become a highly-anticipated event for thousands of hard-working employees who want to improve their health. The CEO Fitness Challenge is a 12-week program with the objective of losing fat, and gaining muscle. In addition to promoting teamwork and morale among the teams, the challenge provides incentive for the workplace environment with weekly webinars on motivation, nutrition, exercise and feedback for employees.

Teams can register from November 15 -December 15, 2008. Employees, managers and CEOs are eligible. Each team consists of 5 members. Weigh-ins are performed by Certified Trainers at designated locations/times. Florida Heart Institute will provide on-site health screenings.

www.CEOFitnessChallenge.com

911 RESPONDERS GET FIT FOR DISABLED CHILDREN IN UPCOMING 11th ANNUAL 911 FITNESS CHALLENGE

OFFICIAL PRESS RELEASE FOR 911 FITNESS--

WIN – WIN… Thousands raised for Children’s Hospitals plus healthier 911 servants



November 4, 2008 – Miami, FL – The 911 National Fitness Challenge continues its mission to help children with disabilities. Military, EMS, Law Enforcement and Firefighters compete as Teams to Lose Fat and Gain Muscle. Proceeds from registration benefit the Shriner’s Children’s Hospitals, which provide free medical care for children under 18 including brain injuries, spinal cord and burn trauma. Learn more at www.ShrinersHQ.org

My name is Kri Chay, Official Trainer Hero and Representative of the 911 Fitness Challenge in Kansas City and wanted to ensure that the members of your organization received notification about the 11th Annual weight loss event, benefiting the Shriner’s Children’s Hospitals.
The team with the greatest averaged weight-loss improvement in each region will receive a $5000 prize and a trip to Las Vegas. There will be five winning teams: West Coast, Central, Northeast, Southeast and Canada. Communities, nation-wide benefit as their public servants improve their health, which equals increased quality, efficiency, productivity and safety. Everybody Wins – children, communities, 911 servants.

As it enters its eleventh year, the 911 Fitness Challenge has become a highly-anticipated event for thousands of hard-working First Responders throughout the U.S. and Canada., The 911 Fitness Challenge is a 12-week program with the objective of losing fat, and gaining muscle. In addition to promoting teamwork and morale among the teams, the challenge provides incentive for 911 Responders who want a comprehensive fitness program. Please distribute through channels to maximize personnel participation.

Teams can register from November 15 -December 15, 2008. Active or retired 911 responders and their spouses are eligible. Each team consists of 3-5 members. Weigh-ins are performed by Certified Trainers at designated Fitness Centers - GAGE Center Gymnastics in Blue Springs, MO and Lee’s Landing in Lee’s Summit. Please contact Kri Chay to schedule a time ASAP to start training program and choice of location.

Free Weekly Webinars – teaching Nutrition, Exercises, and Personal Development

REGISTER -- www.911Fitness.com

How To Build The Ultimate Circuit Training Workout For Rapid Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

Twork it out!

Kri Chay

www.SexyBackBootcamps.com

Camper of the Week

Sherri Mesh has won two FREE phases of training at SexyBack Bootcamps. She won phase #9 in December for being the Leader and coming to class and tworkin' it out every single class. She won Phase #1 which is 5 weeks long ($300 value) for referring four students.

Every week at Sexy Back Bootcamps I will select a "Camper of the Week" that will receive recognition for their dedication to living THE LIFESTYLE. Our very first recipient has been with our camp for just one week and has shown that she absolutely loves to work out... Congratulations to Sherri Mesh. Sherri came into our camps looking to "lose + tone", develop lean muscle definition and increase her overall fitness level.

Even though she just started, I can tell you that she has been successful because of her dedication to be at every workout and bust her butt with a "NO QUIT" attitude. Last night, her eyes were bugging her and they were bloodshot red, but she was still there with us. We love having Sherri on our team.

Favorite exercise: Anything that she knows is working the abs.

Least favorite exercise: Lunges

Sherri, I want to thank you personally for being a shining example of what a strong body can look like if you are consistent with actions that move you toward your goals. I look forward to more exciting workouts and results with you in the future. Thank you for being part of the SexyBack Bootcamps team.

Stop, Drop, Opened Up Shop!!

WOO WEE!! Finally!! Opening day came and went. It was fun. The morning class in LS only had two people, which is a start and it will only get better,
but I want to see more Ladies in there. SO, if you're reading this and live in the Lee's Summit area, I want to see you in class.

The evening classes in Blue Springs were awesome! We had a lot of energy and thanks to Miss Sherri for bringing in tons of clients. She has earned FREE
training all month and maybe even next month. Thank you Sherri for using the Referral Program and earning your FREE Rapid Fat Loss Training from SexyBack Bootcamps.
There were nine people in the six pm class and five in the seven pm class. Great job Ladies! Let's continue to kick butt into 2009.

GAGE Center Gymnastics

Lee's Landing

Awesome New Billing Solution to SexyBack Bootcamps Students

As we introduce an automated billing solution to you, we are moving
our billing for the SexyBack Bootcamps into the Volo Innovations platform as
well. As a part of this, we are creating profiles for each
participant in the program, which allows for more dynamic customer
management.

We need you to take 2-3 minutes and follow the link below and
create your profile. Complete the tabs labeled 'PROFILE' and we'll do the rest.

SexyBack Bootcamps Registration

This will also allow you to view the platform. My Bootcampers can
see it and provide us with even more insight as to how we can
maximize your usage of this valuable resource.

Thank you for your prompt attention to this as we are truly excited
to present you with this new business solution.

Get ready for a big week!

This Might Offend You

I'm going to start by saying that this might offend you.

That's not my goal, but the price of clarity is the risk of ruffling some feathers. Well, I believe that the fitness industry is about as efficient at providing lasting solutions for fat loss as the government is at providing solutions for a sagging economy.

They want to just provide Band Aids.

Pouring billions into broken companies doesn't un-break them.

Joining a gym and attending 2 hours a week doesn't cure the 166 hours of gluttony each week.

In fact, changing 35 years of bad habits in 12 sessions is about as likely as getting the winning lottery ticket.

To make a difference, it starts with the foundation.

Broken companies need to look at what they're fundamentally doing wrong instead of taking their bailout money and using it to keep doing stupid sh&t.

Gyms need to help people embrace new lifestyle habits instead of selling them access to equipment that has them sitting on their a<$ and pushing or pulling something for a few minutes.

Trainers need to focus more on helping clients think differently about food and exercise.

Workouts are short term.

Programs are better, but still temporary.

Changing lifestyles is the goal.

That's a big reason why I got involved in the IYCA.

It's a heck of a lot easier to educate and empower someone from the start instead of getting them to unlearn what they currently know and believe.

In fact, IYCA created a resource for parents to help them raise happy, healthy and active kids.

Well, I say it's for parents - but really, I've never met an adult that shouldn't read it.

You can see what I'm talking about here:

The Youth Obesity Solution

That project helped remind me, it all starts with a solid foundation.

If you have that, you don't have to continually try to cover up problems with Band Aids.

P.S. - Why should every adult read The Youth Obesity Solution. Three reasons:

1. You'll think differently about kids that struggle with their weight. Doesn't matter whether you have kids or not - you don't live in a vacuum.

2. Like it or not, if we really do want to cure the Obesity Epidemic, it hinges on re-infusing physical culture back into the lives of children.

3. 95% of the book's message is applicable to adults and will help you help them.