500 Challenge Workout with Sexy Back Boot Camps in Kansas City

300, 400, or 500 Challenge Workout with Sexy Back Boot Camps in Kansas City

Perform 30, 40, or 50 reps of each exercise. Start at #1 and go to #10. See if you can finish one set of 30's within 15 minutes, 40's within 20 mins, and 50's within 25 mins. Beginners, start without weights. Add weights for intermediate and advanced.

Here's your challenge!! Let's start!!!!

1. Goblet squats with weight – 20 lbs+
2. Negative or regular Push ups
3. Walking lunges with twist – 10+
4. Bent over 1 arm DB Row – 20 +
5. Ice Skaters – each side
6. Single leg front DB raise – 15 +
7. Squat Jumps (with dumbbells) – 10+
8. Single leg Alternating 2 arm DB Hammer Bicep curls – 15+
9. Alternating DB Front Step ups – 10+
10. Single leg 2 arm overhead DB Tricep Extension – 10 +

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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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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 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:

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?

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

Bringing Sexy Back with Bob Harper

Sunday was crazy!!

It was a little chilly too.

We stood outside in the cold from 12:15 pm - 4 pm.

To stay warm, I had a few ladies doing lunges and trunk rotations.

The Dr. Oz crew was pretty cool.

Dr. Oz wasn't there.

The lady leading the group, Samantha, was rockin' it!!

We had to wait, and wait, and wait...

While we waited, we had some refreshments!

They were actually pretty good.

They had hot water for the different green tea packets.

And hot apple cider (a little too sweet for me)

And apples, oranges, bananas, and granola bars.

Oh... and almonds.

So, overall, not too bad.

BUT for the Dr. Oz crew, they had Buca di Beppo!!

They stood there, by the weight and fat loss contestants, made them stand in the cold weather, while they ate their hot, high calorie "Italian" food in front of them.

Not cool.

Oh well. We finally got in a workout with Bob Harper.

Here was his workout:

Side planks with up/downs (both sides)
Planks (alternating single leg)
Push-ups
Isometric squats (squatted, every 20 seconds, went one inch lower for 4 rounds)
Floor crunch
Vertical leg crunch
Run to flag pole and back (a little over quarter mile total)

That was it!!

It was fun and the ladies and men doing the KC Challenge was awesome!!

I met a few ladies from Springfield, Illinois that seen me online which was pretty cool - Dustie and Melissa.

Check out my Facebook page for more pics ==> http://www.facebook.com/kri.chay?ref=profile

Soccer Mom with Big T-shirts - Amber Shawhan of Sexy Back Boot Camps fights to win the Kansas City Weight Loss Challenge

Let's cheer on Sexy Back Boot Camps member Amber Shawhan, in orange, as she goes against 6 others in Kansas City to bring sexy back and win!!

Watch a preview of Amber as she talks about growing up, weight gain, daily struggles, and more... ==> WEIGHT LOSS STRUGGLES

Every week there will be a new movie with their updates... stay tuned...



The winner will be in the February 2010 issue of Kansas City Fitness Magazine and win a $1000 cash prize!!

Let's wish Amber luck!! Add her on Facebook HERE