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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

March 2010 Sexy Back Boot Camps Fitness BINGO Contest

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

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



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

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

Let's get back into those skinny jeans!!

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

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

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

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

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

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

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

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

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



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



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Asian Secret to Burning Fat is...

You know what the Asian secret is to burning fat?

Move.

Just move more.

Other countries around the world move much more than Americans.

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

But they MOVE.

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

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

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

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

Try walking. Just walk, walk, walk.

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

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

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

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

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

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

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

2010 Aesthetics - Transformation of Kri Chay - Part 1

2010 Aesthetics - Transformation of Kri Chay - Part 1

2010 is finally HERE!!

Year of Change.

Year of You.

Year of the 20-10 Tabata.

We start training again Monday January 4.

I've been on a HUGE two week break which was much needed.... for me and for You.

Mental preparation is important, as well as physical preparation.

I have my own goals for 2010, and my short term goal is to get super sexy by the end of next week.

I have a photo shoot with Ink Magazine and need to look my best.

So what am I going to do to get to my sexiest by next week?

Well, I created a short 62 second video below which starts my Transformation. Check it out!



Sexy Back Boot Camps Kansas City in Des Moines, IA with tattoo artist Adam Clark, owner of Big Foot Tattoo

12 Pounds Dropped in 3 Weeks - Sexy Back Style in Kansas City

Blast Away Fat and Drop the Weight to End 2009 in Sexy Style Kansas City!!

12 Pounds Dropped in 3 Weeks - Sexy Back Style in Kansas City

We here at Sexy Back Boot Camps are DEFINITELY the TOP fitness company in Kansas City.

I have to give credit to my lovely ladies.

Today, we did measurements on ten ladies from my Nativity crew.

The smallest loser was 3 lbs of nasty, unwanted fat.

The BIGGEST LOSER was 12 lbs of nasty, unwanted fat.

All of these ladies did this in ONLY 3 weeks!!

No joke!! Do you know how they did it?

After looking back at everything we do, it was having them be accountable with their food journals, AND committing to the program on all 5 components:

Nutrition
Cardio
Resistance
Vitamins and Supplements
Professional Assistance

Here is a sample training session for the Beginner and Intermediate crew:

Take some notes and do this workout during the Christmas break on Monday, Wednesday, and Friday for the next two weeks. Choose your fitness level. ==>

==============

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

60-60’s – Perform each exercise for 60 seconds, and move down the list to the next one. Repeat for total of 4 sets.


Beginner: Vertical loading – 4 sets for total of 24 minutes
60-60’s

1) Bent knee push-ups
2) Planks
3) Prisoner squats
4) Wall sits
5) Squat to DB Bicep Curl and Shoulder Press
6) DB Floor Russian Twist



Intermediate: Lateral Loading – 3 sets each series. Do 60 seconds the first exercise, 30 seconds each exercise afterward. 60-30-30.

a. DD 2-arm DB Flyes – 10+
b. Jumping Jacks – 30 seconds
c. Yoga squats but switch on the 3rd set

a. Prone DB Renegade Rows – 10+
b. Reverse lunge to Front kicks (R) – 30 seconds
c. Reverse lunge to Front kicks (L) – 30 seconds

a. Prone Lateral Speed Ladder Hand walks – 60 seconds
b. Alternating Side lunges – (R) 30 seconds
c. Alternating Side lunges – (L) 30 seconds

a. Single leg DB Romanian Deadlifts * switch legs every round
b. Squat Jumps – 30 seconds
c. Yoga squats but switch on the 3rd set

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

CORE BONUS: 20-10's - 4 minutes.

Around the World * Dynamic

Fat Slaughtering Workouts at Sexy Back Boot Camps

=========================



Thursday 12/10/09 Workout

CORE: - 20-10’s – 3 sets

1. Reverse crunch
2. Bird dogs
3. Reverse crunch
4. Bird dogs


STRENGTH:

BEGINNER:

4 Sets – 50-10’s

1. Mountain climbers
2. Reverse Lunges
3. Lateral Shuffle to ground touch – 10 yards (stay low)
4. DB Diagonal Chops
5. DB Russian Twists


INTERMEDIATE

4 sets – 50-10’s

1. Mountain sliders
2. Front Lunge to DB Bicep Curls – 10 lbs +
3. Band Running/Back pedal/side shuffle/side shuffle
4. 1-arm DB Swings/Snatch – 20 lbs +
5. Ice Skaters

========================

Saturday 12/12/09 Workout

STRENGTH EXERCISE - 50-10's

Chest a. Bent Knee Push Ups Variations *
Core b. Vertical Leg crunch Variations *

Back a. Bent-over 1-arm DB Row * switch half-way
Core b. Grasshoppers

Shoulders a. Squat to DB Bicep Curl and Shoulder Press
Legs b. Russian Split Squat – Right leg

Triceps a. Tricep Dips
Legs b. Russian Split Squat – Left Leg

Cardio a. Fighting stance squat jumps – touch every other
Cardio b. Ice Skaters or Yellow bag Pushes


CORE Around the World * Variations

Fitness Myths Busted - December/January Issue of Kansas City Fitness Magazine

Fitness Myths Busted - December/January Issue of Kansas City Fitness Magazine -

By Kri Chay - PES, CES
Sexy Back Boot Camps

1. THE TRADITIONAL MODERATE CARDIO EXERCISE IS THE BEST WAY TO BURN FAT MYTH
a. You will not find a vacant treadmill across the nation from New Years through around Valentines Day. Aerobic cardio exercises should be intense, brief, and varied if you want to maximize your fat burning efforts. Start with walking and then speed it up every week.



2. THE STARVING YOURSELF IS THE BEST WAY TO LOSE WEIGHT MYTH
a. If you want to downshift your metabolism, starving yourself is the quickest way to bring your weight loss efforts to a standstill (Not to mention unhealthy). Your body wants to hang onto fat if it feels like it’s not getting any food. Eat small portions spread through the day to keep the metabolism revved up.



3. THE AB EXERCISES ARE GOING TO TIGHTEN, TONE, AND FLATTEN MY TUMMY MYTH
a. Avoid the mat, burn more fat. Huddles are going to be formed around the mats in every gym after the New Year. Do yourself a favor and burn more calories doing total body exercises to bring sexy back. Stay away from the mat. Try this exercise: Squat to 2-arm Dumbbell Shoulder Press

Sexy Worldwide Charity Boot Camp Strength Intermediate

Sexy Worldwide Charity Boot Camp Strength Intermediate



First Ever Worldwide Charity Boot Camp Workout with Sexy Back Boot Camp for Charity. Kri Chay, owner of Sexy Back Boot Camps, Belton Lubas of Seattle, WA with Strong and Sexy Boot Camps, Sophin Sarin of Des Moines, IA with Twork It Out Fitness Boot Camps and Val Fujii of Folsom, CA with Superwomen Boot Camp to form a nationwide charity boot camp to raise funds to assist the thousands of victims of the recent Philippines and American Samoa disasters.

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

Winter Coats and Sexy Back Boot Camps in Kansas City

Every Saturday is a "fun" day of training at Sexy Back Boot Camps.

It was SOOOOO much fun for me to watch these ladies just totally kill it!!

This was a tough workout.

Winter time is coming so so fast!!

The average female gains 12 lbs of unwanted fat between the end of summer and New Years!!

Basically, they put on a special "winter coat" :) (not cool)

Ashley and Romy of the Presentation crew refuse to wear a "winter coat"!!

They've dropped a combined 18 pounds of fat in only four sessions at Presentation!!

How?

They are serious. They take their vitamins, follow the online nutrition plans, and train on off-days with cardio and Tabatas from the CD I handed out.

Simple. Super simple. Just follow the plan.

If you want to write your own plan and do what you have been doing prior to class... be my guest.

Make a commitment to yourself and to the other ladies of class, to come train with us and kick butt!

They kicked butt this past Saturday!!

It required cooperation between teams.

The "b" person had to finish their exercise before person "a" could stop.

Without compromising form, they were to do their exercises as fast as they could.

Totally fun for me to watch them dripping with sweat on the early 7:30 am class at GAGE.

Where were you at?

Come join us next time at GAGE on a Saturday!!

a. Squat Thrusts
b. Push-ups to bear crawl - 10 yards

a. Mountain Jumpers
b. Sandbag squats - 40 reps

a. Prone DB Push up Rows
b. Squat jumps (quick) - 60 reps

Monday's Training:

50-10's: 3 sets - vertical loading

a. Russian deadlifts with DB
b. Bent over DB Y's
c. suicides

a. Goblet squats
b. Wall sits
c. suicides

Try these out at home on our off-days or whenever you miss a class

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!! ==>

Kri Chay and Greg Justice Going For A Ride on the Sled Workout - Sexy Back Boot Camps

I LOVE WOMEN

I DO

I LOVE WOMEN

I love training them, I love hanging out with them...

I just love my women

Why? Why not?

Sometimes though, I will train with my buddy Greg Justice out in Kansas

He owns the first personal training studio every built in Kansas City, back in the mid-80s, and he's still going strong.

If you don't know, Greg Justice is the original and BEST Fitness Professional on the Kansas side

Check out something we like to do when we train

We've done it to a lesser extreme in our training sessions

Let me know what you think by leaving a comment below the video after you watch it

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)

Personal Trainer Struggles to Lose Weight

OMG!! Check this video out.

This guy is crazy!!

Personal Trainer Struggles to Lose Weight

(You’ll have to watch it on Youtube as Good Morning America won’t let me post it on the blog. Once you’re done be sure to come back to the blog and read the rest of this post. )



Actually back in January 2007 I did a similar thing.

I was never fat so I began my quest to gain weight.

My goal was to see how much I could gain from January to May.

In 16 weeks I put on 19 lbs.

16 pounds of it was muscle and 4 pounds of fat.

I was freakin' HUGE!!

Muscles were poppin' out everywhere, but nothing like this dude.

He had other things popping out.

Why did he do this?

Is it just to get on TV and become famous?

Do you think he will truly understand his clients better?

Personal Trainer Struggles to Lose Weight

Bruised Knuckles and Shins - Sexy Back Boot Camps Kri Chay

Bruised Knuckles and Shins - Sexy Back Boot Camps Kri Chay

I don't just train in boot camps.

I train one-on-one in my Underground Gym too!!

If you wanna burn some fat REALLY fast, you should do this training that Carolyn did!!

It's brutal.

AND it only takes 6-minutes!!

For a major kick butt workout, repeat these six exercises for a total of four rounds.

50-10's powered by Workout Muse

1) Bench Press
2) Thai kicks
3) Single leg squats
4) Dyna-disc 1-arm lateral DB raise
5) Jab-cross combo on heavy bag
6) Thai kicks

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

4-minute Fat Loss - Basement Training with Coach Kri Chay of Kansas City

Basement Training with Coach Kri Chay - Kansas City Sexy Back Boot Camps

I train just like you train.

I do my training at home to MY intensity level.

You need to train to your intensity level every time you train.

Stop making excuses and just do it!!

Check out my video from yesterday, tworkin' it out in my gym.

Please leave a comment below the video and let me know what you think ==>



Go to my OFFICIAL website to read more about the best ladies training in KC <==

Sexy Back Charity Boot Camps - The Children's Place Workout

Workout for The Children's Place Workout.

For anyone who wants to join us on Saturdays, please do so.

We do our charity boot camps majority of the time in the Brookside area of KC.



This is an awesome event which helps raise money to help the youth victims of TCPKC - The Children's Place of Kansas City.

If you couldn't make it to train with us, try these tabata workouts at home.

Be sure to download the FREE workout audio in a previous blog post below to go with these workouts. It's a special Michael Jackson tribute audio. R.I.P.

Beginner: 8 sets ==> 2 sets, rest 1 minute. Repeat for 8 total sets.

1) Supine DB Flyes
2) Stagger stance bent-over DB Rows
3) Standing DB shoulder press
4) DB squats

Intermediate: 2 sets each group. Rest 1 min. Repeat.

Just push play on the audio and melt the fat away!!

1) Front lunge hops
2) Push ups
3) Alternating side lunge hops
4) Push ups

1) BB Hammer Curls
2) Partner band side shuffles
3) BB Hammer Curls
4) Partner band side shuffles

1) Front lunge hops
2) Push ups
3) Alternating side lunge hops
4) Push ups

1) Single leg overhead DB tricep extension (R)
2) Close grip negative push ups
3) Single leg overhead DB tricep extension (L)
4) Close grip negative push ups

Have fun with these and twork it out at home baby!!!

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?)

More Crazy Sexy Workouts with Sexy Back Boot Camps in Kansas City

More Crazy Sexy Workouts with Sexy Back Boot Camps in Kansas City



7/9/09

Series 1:

1) Sandbag Plie Squats
2) DB Alternating Side Lunges
3) Reverse crunch
4) Suicides
5) Tricep dips

Series 2:

1) Partner Band Rows
2) Bent over 1-arm DB Row
3) Front power steps ups
4) Grasshoppers
5) DB Skullcrushers

7/13/09

Series 1:

1) Negative push ups
2) Partner band chest press
3) Vertical leg crunch
4) Jumping jacks
5) Dynamic planks

Series 2:

1) DB shoulder press
2) Single leg 1 arm DB side raise * switch half-way
3) Bicycle crunches
4) Jumping jacks
5) Dynamic planks

Tire flipping, sled pushing, band shuffling, and MB slamming with Sexy Back Boot Camps in Kansas City

Tire flipping, sled pushing, band shuffling, and MB slamming to bring sexy back in Kansas City!!

That's what Greg Justice of AYC Fit, his son David, and I, Kri Chay were doing this past Friday.

(I'm still sore in the back, forearms, and traps... don't you feel sorry for me ;)

After you watch the video, please click on "comments" and leave us a message.

Check out the video below!

Awesome Rapid Fat Loss Training Routines with Sexy Back Boot Camps in Kansas City

7/6/09

Arms Strength training workout: SET – Stage 2 training. 50-10 Exercises. 2-3 sets.
Finish each series, then switch.

Series 1:

1. 2-arm barbell hammer curls
2. Single leg alternating DB curls (palms up)
3. Jumping jacks
4. Thai kicks
Repeat

Series 2:

1. Close grip negative push ups
2. Single leg 1-arm overhead DB extensions (R )
3. Single leg 1-arm overhead DB extensions (L )
4. Thai kicks
Repeat

7/8/09

All bodyweight exercises: Vertical loading. 60 seconds each, NO rest til series is finished. 2-3 sets.

Series 1:

1. Negative push ups
2. Bent knee push ups
3. Bodyweight squats
4. Isometric Squats (squat and hold)
Repeat

Series 2:

1. Vertical leg crunch
2. Leg lifts
3. Prone Iso supermans
4. Planks
Repeat

8-Week Bikini Body Makeover Contest Leaders and Michael Jackson Tribute Workout Audio

It's been two weeks since the passing of legend Michael Jackson.

As most of my campers know, I love his music.



I have something awesome to give to you readers today!!

It's a Special Michael Jackson tribute Workout Muse audio!

It's a 4-minute Tabatas audio, replicating the style of MJ himself.

It was tough for my friends BJ and Topher to replicate the beats of a legend but the audio sounds awesome!!

So, download the FREE track below and use it for your next workout!!

Michael Jackson Interval Workout Music Tribute from Workout Muse- 20-10 Tabatas




8-Week Bikini Body Makeover Contest Leaders and Michael Jackson Tribute Workout Audio

Top Women's Multi-Vitamin

Thank you and congrats to those who walked, jogged, and ran the Night Flight Run Friday night with me ==> Nicole, Jamie, Sondra, Marta, Melody, Jerri, Christie, Carolyn, Kristin, Kelly, and Joni.

Melody asked me ALL day Friday before the race about all the proper nutrients to consume prior to the run. Whether you’re coming to train with us in class or running a 5k race or whatever, you have to be properly fueled up or your fat loss efforts will come to a halt.

Do you know why Melody is hitting her fat loss goals every single week and every single month and was the Biggest Loser during the last Transformation Contest?

She takes advantage of ME. Huh? Takes advantage? WTF!!

Yes. Since she has hired me as her Coach, like all my Sexy Sexy members of my Entourage, she takes advantage of her time with me and picks my brain all day, every day. She is Proactive, not Reactive, and wants to create a better body and better life for herself.

She asks me questions by phone calls, email, Facebook, and text messages about things she has questions about so she doesn't have to "react" and wait until she gets fatter. She's fighting her fat loss efforts head on.

Ok, so you know Vitamins and Minerals are important. Most every woman knows that.




However, not everyone understands WHY they are so important for their body. I met up with Registered Dietitian Jayson Hunter during the fitness seminar two weeks ago and asked him to give us the easy rundown on the Top Women's Vitamins. Here's what he had to say:


Vitamin A - This vitamin contributes to the health of you eyes, skin and nails.

Vitamim B - While B Vitamins are often referred to as "energy vitamins" they don't actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They're also necessary for a healthy metabolism.

Vitamin C - This women's vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D - Helps women absorb calcium. And it may help prevent certain types of cancer.

Calcium - It's actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it's so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probably don't need to take any.

Like I’ve said in class before, if you consume at least three servings of fish per week you don’t need to take Omega-3 vitamins. If you are consuming three servings of lean meat per day, you don’t need to drink a protein shake, etc, etc.

But that's not the case for most women. Most women are busy as heck and don't always find the time for proper nutrition. So if that's the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition's VGF 25+ for Women.

It's actually really cool because it's literally made from 25 veggies, greens and fruits. You should definitely check out Prograde's Women's Vitamins. At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Pretty cool, huh? The nutrition of 25 whole foods in a bottle!

If you want to save tons of moolah and you need extra protein, the perfect Multi-vitamin, and Omega-3’s, then the Prograde combo packs are the best bang for your buck.

Rowing for Fat Loss

Yesterday, I was in Central Park in NYC having a blast!!

My cousin Toney and friends Sarah and Danielle went around all of Manhattan touring everywhere and sampling tons of good food.

Saturday night was HORRIBLE!!

Sunday, I went to Toney's restaurant where I ate what's called a Bento Box. It had chicken curry salad, hummus, jasmine rice (my fav), and something else which I don't remember. That was pretty good.

That same night, I ate HORRIBLE.

I went a little overboard on the food, which you can see by my photos on Facebook HERE.

Click on the video below to see my rowing trip in Central Park.

Please leave a comment below and tell me what you did on your Memorial Day.

Sexy Weight Loss Tips

Here is a collection of various resources with sexy, healthy weight loss tips for you to follow.

Start implementing these tips into your daily routine and you will start to see these weight loss tips pay off with success.




6 Tips to Get Realistic with Your Weight Loss Goals

It’s not the occasional dessert or extra helpings that cause you to fail at your weight loss goal, it’s the unrealistic expectations that you put on yourself that makes you fail. Find out how to overcome common diet pitfalls and …

Lose Weight in Time for Summer: Fitness Tips to Shake up Your...

Swimsuit season’s just around the corner. Get out of your workout rut and shape up for summer by incorporating these tips into your fitness routine.

Know When to Take a Break from Your Workouts on Diet and Weight...

Diet Bites Diet Plans, Diet Menus, Weight Loss Motivation, and Dieting Tips . DietBlog diet news pooled by various health care professionals who offer their opinions and advice for a healthy lifestyle. …

5 Tips for Weight Loss with Pilates

If so, take a look at my list of 5 Tips for Weight Loss with Pilates. It details the important facts you need to consider about diet, exercise, and losing weight; and I’ve linked in lots of options for making Pilates and effective part...




6 Simple Fat Loss Tips: Shed Those Pounds


Weight loss is on one hand rather simple … … if you follow some basic tips, the pounds can and will melt away. 6 Simple Diet Tips that will help you shed those pounds … 1. Reduce your fat, sugar...

What healthy weight loss tips do you have that have worked for you? Please share with everyone by leaving a comment below.

Making It Happen - Bridal Camper of the Week

Bridal Camper of the Week

Joanna Farris – 5/10/09



How has Sexy Back Boot Camps changed you, mentally, emotionally, physically, or spiritually? At work, at home, with family and friends?

I definitely feel better if I am working out. In general I’m happier in everything I do. It has made me realize that working out has to be a part of my life almost like a hobby. Instead of thinking of it as just squeezing it in if I have time. I have to make time. It’s really hard when it comes to my friends. They always want to go out to eat or for drinks and now I am constantly turning them down.


What were or are your short-term goals (one week or one month) and long-term goals (12 weeks or 6 months or one year)?

My short-term goal is to try not to ruin everything I do during the week over the weekend (alcohol and bad diet- EVERY weekend). It’s hard to have a short-term goal because in the past with working out and watching what I eat I have never really seen any results. The only thing that ever happens is my weight stays the same. If I'm not trying to lose weight then I am gaining weight. To actually lose weight and go down even one clothing size would be amazing. My long-term goal is to make working out a part of my life instead of in a few month increments at a time.


Toughest challenges - how do you keep your focus because it's so easy to let other factors distract your focus?

My toughest challenges are time and the weekends. People always say that anyone can find 30 minutes or an hour to work out. However, it’s not really that at all. Yes I can find one free hour in my day to workout but added onto that is the time it takes to get ready to workout, drive to the gym, drive home from the gym and take a shower and get ready. Really, for a girl anyway, that’s like a three-hour process. It really is time consuming, but still I think, worth it. I just have to acknowledge that it is going to take up a lot of my time and that it always will and be ok with it. Also I’m a drinker. And after drinking, often times comes taco bell or something equally as bad for me. During the week I am usually ok. I can turn down offers from my friends to go out. But the weekend gets me every time. Its tough to do well during the week and then not have fun on the weekends either. Its very frustrating watching my friends eat like shit and never work out, and then to watch them barely try and lose 10 lbs in two weeks. But I just have to accept that it’s a lot harder for me, for some reason.



Least favorite exercise: Anything that looks stupid when you do it. Examples: Bear crawl, that stupid thing when you lean back and have to kick your legs straight out...band leader or something, any type of relay against someone else- especially if we're being watched. Oh and running.



Favorite exercise: I like squats and pretty much anything with the weights. I don’t mind pushups.


What keeps you coming back to the classes?

I go to class because I feel better about myself if I do. You said something last week in class that really made me think. You were telling us about how your girlfriend said something about how working out is too much work to maintain and that she would just rather be normal than in shape (something like that). I think this all the time. I never understood how anyone could work out everyday- forever. Your response to her was "but you wont be happy." That is so true for me. If I am not proactive in trying to workout and eat healthy then I am constantly unhappy. And I think about it all the time. I don’t know how to word what I’m trying to say. Ok ill try to explain it this way: on a scale of 1 to 10, with 1 being totally happy and 10 being absolutely miserable. If I know that I’m doing nothing to better my body or health, then I would probably constantly be on a level 6 or 7. Always unhappy in life no matter what I’m doing. Also, I HATE working out. You know this because I’m always complaining. Working out for me is a 10. However, what you said made me realize that I would rather spend one hour of my day at a 10, so I will be able to live the other 23 hours at a 1 or a 2 instead of a 6 or 7. It’s like concentrating the unhappiness in one awful hour and being happy the rest of my life. Thinking of it this way I think will make it easier for me to keep coming to class. Does that make any sense? Feels like I just typed gibberish.

Please leave a comment below for Joanna.

Best Core Exercise Ever ==> Push-ups Part 2

The Official Push-up Boot Camp Program



Sexy Step#1- Find your current Push-up Total

Assuming a regular floor push-up position, perform as many reps as possible with perfect form and technique in 60 seconds. Be sure to come as least one to two inches from the ground with your chest to count as a full rep. Record your rep total and then take 60 seconds of rest (no longer). Repeat by performing one more set of max reps in 60 seconds and then record your second set total. Add both your set one and set two totals and then divide by two. This is your current push-up total.

Sexy Step#2- Follow the custom push-up boot camp program based on your current push-up total:

The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). We will be testing again after three weeks, and then doing it again after the next phase of training. It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals in its tracks. In addition, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:

Day1- Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)

Day2- Loaded/Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight push-ups) * We did these yesterday! *

Day3- Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)




Remember, the better you get at every push-up variation the better you will get at regular push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the 1-arm push-up. Improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.

Please note that you should only follow this program if you have healthy shoulders. In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner Squat or Y Squats (arms ups) following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner Squat or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.

Level Current Push-up Total Push-up Protocol
Level I 0-1 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of negative push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 2 reps of 5-second negatives
Week2- 5 sets of 3 reps of 6-second negatives
Week3- 5 sets of 4 reps of 7-second negatives
Week4- 5 sets of 5 reps of 8-second negatives
Week5- 5 sets of 5 reps of 9-second negatives
Week6- 5 sets of 5 reps of 10-second negatives

- Follow each set of push-ups with 10 reps of Body Weight Prisoner or Y Squats

Level II 2-5 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 1 rep
Week2- 5 sets of 2 reps
Week3- 5 sets of 3 reps
Week4- 5 sets of 4 reps
Week5- 5 sets of 5 reps
Week6- 5 sets of 6 reps

- Follow each set of push-ups with 20 reps of Body Weight Prisoner or Y Squats

Level III 6-12 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 5 reps
Week2- 5 sets of 6 reps
Week3- 5 sets of 7 reps
Week4- 5 sets of 8 reps
Week5- 5 sets of 9 reps
Week6- 5 sets of 10 reps

- Follow each set of push-ups with 30 reps of Body Weight Prisoner or Y Squats

Level IV 13-20 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 10 reps
Week2- 5 sets of 12 reps
Week3- 5 sets of 14 reps
Week4- 5 sets of 16 reps
Week5- 5 sets of 18 reps
Week6- 5 sets of 20 reps

- Follow each set of push-ups with 40 reps of Body Weight Prisoner or Y Squats

Level V 21-30 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 20 reps
Week2- 5 sets of 22 reps
Week3- 5 sets of 24 reps
Week4- 5 sets of 26 reps
Week5- 5 sets of 28 reps
Week6- 5 sets of 30 reps

- Follow each set of push-ups with 50 reps of Body Weight Prisoner or Y Squats

Level VI 31+ - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of a 1-arm push-ups variation with the following weekly progressions Monday through Friday (weekends off). Progress from stage 1 to stage 3 in choosing the appropriate 1-arm push-up variation:

Week1- 5 sets of 1 rep
Week2- 5 sets of 2 reps
Week3- 5 sets of 3 reps
Week4- 5 sets of 4 reps
Week5- 5 sets of 5 reps
Week6- 5 sets of 6 reps

Stage1- Modified 1-Arm Push-ups on Knees/Inclined

Stage2- Regular 1-Arm Push-ups 5-secondNegatives

Stage3- Regular 1-Arm Push-ups

- Follow each set of push-ups with 60 reps of Body Weight Prisoner or Y Squats


Sexy Step#3- Re-Test Your Current Push-up Total

At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.

Well, you now know everything you need to know to safely and effectively perform more push-ups than 99+% of the world. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look- time to master the push-up!

Twork it out!

Please leave a comment and let me know how many push-ups you're gonna rock out in three weeks!! Let's put your money where your mouth is!! :)

Biggest Loser Transformation Contest Winner - Melody Brooks

what weight did you originally start? what are you at now?

When I started with sexyback boot camps in December 2008, i weighed 149. Now I weigh 133, but more importantly I lost 10.75 inches and 7.9% body fat!! I have went down at least two pant sizes.

what were you doing prior to class, exercise-wise?

Prior to joining sexyback boot camps, I was not exercising. I was just trying to loose weight with diet programs, like weight watchers

what prompted you to join the classes?

I had a baby last summer and was really trying to loose my extra weight. I met Kri through someone I work with that was having a blast at his boot camp classes. It sounded like fun! I went to try it out and have been hooked ever since!

how has this changed your life, mentally, emotionally, physically, or spiritually? at work, at home, with family and friends?

I have much more confidence in all aspects of my life- family, work, etc. I definitely have more energy, I don't seem to "drag" in the afternoon anymore.

how did you lose the weight...how did you do it? was it portion control? watching what you eat? exercising? all the above? motivation and guidance from Me and the girls of the class?

Losing the weight really took dedication. I have been dedicated to come to class a minimum of two times per week, preferably three. i also have been dedicated to my diet- eating small meals throughout the day and taking my lunch to work. Decreasing the amount of sugar in my diet and increasing the amount of protein. Once I started seeing results I became very motivated. Kri also gave me motivation with daily text messages to keep me on track. The bodybugg has also helped me to stay on track. I can visually see my calorie intake and how many calories i have burned each day.

what were or are your short term goals (one week or one month) and long term goals (12 weeks or 6 months or one year)?

One short term goal I have is to increase my intake of water. Within the next 2-3 months, I want to loose 5-7 more pounds to be at my goal weight.

Toughest challenges - how did you keep your focus because it's so easy to let other factors distract your focus?

The toughest challenge for me would be my diet. Everyday at work, my coworkers order take-out food. Eating was a form of entertainment for me. I always bring my lunch and healthy snacks to work, and just try to keep my goals in mind. Are those extra calories really worth it? Usually not.

were there any points where you felt like you couldn't do this anymore?

I love the boot camp classes. Sometimes during class I feel like I can not possibly do anything else, then Kri and my fellow boot campers give me the encouragement I need to continue.

PS - Another testimonial for you!! I've been saving a couple pairs of pants for YEARS just hoping they will fit me one day! Well that one day is here!! Yeah!!!


---

Thank you Melody for kicking butt in class and most importantly, outside of class!! She has won HUGE prizes for becoming our Biggest Loser. Here is what she won:



- Ultimate Makeover by Bolero Salon - Includes a 60-minute massage, 60 minute customized facial, whirlpool pedicure, spa manicure, shampoo & style. ($248 value)
- 8 Months FREE Boot Camps for YOU ($1600 value)
- 3 One-Month FREE Boot Camps Passes for NEW Friends or Family ($600 value)
- 1 Box Of PROGRADE Cravers, 24-pack, flavor of choice ($50 value)



You too can be the next Biggest Loser!! Get your butt to class and see for yourself what everyone in Kansas City is talking about!!

Please leave a comment below for Melody with any kind words, questions, or comments or anything you want.

How To Do The Best Core Exercise Ever => Push-ups Part 1

The Push-up. I love push-ups. They can be done anywhere at anytime. You can do them on the ground, on a ball, on a wall, and even suspended in water. It is probably the most popular exercise of all time. But being popular doesn’t necessarily mean being well liked! In fact, I think it is safe to say that the majority of people really HATE push-ups. More specifically, the push-up tends to be the undying nemesis for people who carry extra body weight and for most females who feel they do not have the upper strength to ever be able to do anything but “girl push-ups” or modified push-ups on the knees.



The goal of this article is to address everything you need to know about performing the push-up with proper form in addition to learning how to do more push-ups ASAP. Remember, people only hate what they are not good at it. In other words, I am confident that though you may currently hate push-ups, by following this program you will finally unveil your true push-up potential. And though you may never be madly in love with push-up, you’ll at least be able to stomach them!

Benefits of Push-ups

Right next to pull-ups, a push-up is the greatest upper body exercise of all time. In fact, I believe push-ups to be one of the best total body exercises around.

Push-ups work primarily your chest, triceps, and front shoulders. However they also place a great demand on your core strength and stability. After all, your spinal stabilizers (transverse abdominis and spinal erectors) need to have the endurance to maintain that critical straight-line position throughout the duration of your push-ups for optimal safety and performance. In addition, push-ups engage your scapular muscles (shoulder blades) in a way that most pushing exercises do not, thus providing some much needed mid and upper back work that most trainees are missing out on. Furthermore, maintaining the proper push-up position requires that you tense and engage every muscle on the front side of your body from your feet to your front shoulders. Heck, if you squeeze your glutes (which you should as this helps protect your lower back), you even get your booty involved!



Finally, push-ups are the ultimate anywhere, anytime exercise that requires nothing but your body weight and space the size of your frame to perform.

How to Perform a Perfect Push-up

Though nearly everyone to grace this earth has attempted a push-up at some time in his or her life, the vast majority of people have never performed a full range of motion floor push-up with perfect form and technique. If this describes, don’t sweat it. It’s not your fault if no one ever taught you how to perform push-ups properly. I mean, haven’t we all heard this at some point before from an authority figure, whether it be an old school athletic coach or gym teacher:

“Alright 100 push-ups now! No, not like that, get lower! What are you, weak? It’s just a push-up! If you don’t do them right, we’re going to do them all day! I’ve got the time!”



But, what’s done is done. And though it was be a blast to kick the tar out of our former punishers, let’s focus on doing things right for ourselves. Below is a complete list of technique and coaching points regarding how to perform a perfect push-up:

- Simultaneously tuck your elbows to your sides and pull your shoulders blades down and back: It’s critical to keep your elbows close to your ribcage while performing push-ups. Letting your elbows “sprawl” away from your torso puts your rotator cuff at a much greater risk for injury. In addition, since most of us are so upper trap dominant, we tend to shrug our shoulders during push-ups. This scapular elevation can lead to clicking and grinding of the shoulder (known as shoulder impingement syndrome). To avoid these pitfalls, visualize trying to hug your elbows to your ribcage while cracking a nut between your shoulder blades during all push-ups.

- Simultaneously suck in your gut and brace your abs: As mentioned earlier, the push-up is a great core exercise that requires good muscular endurance for your deep spinal stabilizers. By pulling your navel to your spine and bracing your abs as if you we about to be kicked in the gut, you will best activate those key core muscles while performing push-ups.

- Simultaneously tense your thighs and squeeze your glutes: The straighter your legs during the push-up the more stable you will be. This is easily accomplished by tensing your thighs throughout the exercise. Furthermore, tense your butt cheeks- this helps relax overactive hip flexors, thus alleviating unnecessary strain on the lower back.



- Power breathing: In general, seek to focus on inhaling during the lowering portion of the push-up and then forcefully exhaling during the lifting portion of the push-up. By filling your belly with air during the lowering portion of the push-up your make it easier to stabilize your spine, meaning that your core remains locked in thus allowing for a smooth and seamless transition from the down position to the up position.

- Spread your fingers: Many people complain of wrist pain while they do push-ups. This usually stems from a combination of a lack of mobility at the wrist joint and a lack of flexibility of the forearm flexors and extensors. Plus, many people simply have weak wrists from a lack of weight-bearing exercises in their daily routine. Think about it- we do not do as much as we used to do with our hands and are rarely in a position where our wrists our supporting our entire body weight (besides when doing push-ups). One way to take pressure off of your wrists during push-ups is to focus on spreading your fingers as far apart as possible. This expands the surface area and thus dissipates some of the excess strain on the wrists. Furthermore, doing fist push-ups or push-ups with your hands on a dumbbell (or push-up handles) tends to significantly alleviate if not eliminate any unwanted wrist issues. This neutral grip allows you get all of the benefits of push-ups so that your wrists do not continue to be the biggest limiting factor for your push-up goals. In addition, the neutral grip also makes it easier to keep your helps tucked to your sides and shoulders down and back for optimal shoulder safety.

- Be flat as a diving board: Throughout the entire movement, the key is to maintain a straight line from the heels through the shoulders. You must not let your hips sag as this will put undue strain on your lower back in the form of hyperextension. Furthermore, you must avoid raising or “piking” your hips because this not only takes a way much needed core work, but also results in a rounding of the upper back that potentially results in unwanted shoulder issues (impingement, rotator cuff strains, etc.).

The Top 4 Training Tips of All-Time To Look Sexy

When you train smart and train hard, you'll eventually reach your goals...whether that be in business, life, or fitness.

I was talking to a client one day about packages and training and nutrition and a ton of other things. She didn't seem to get it. But she said to me, "Kri, have you heard of the K.I.S.S. principle?"

I said "Yeah. You're right."

So what is the K.I.S.S. principle?

Definition: K.I.S.S. principle - Keep It Simple Stupid

So, I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn't get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS



* Total Body Workouts Are The Best: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

* The Power of High Intensity Interval Training: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stair machine (eg. Stairmaster) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

Top 2 Diet Tips



* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your fat burning furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it.



Twork it out,

Kri

PS- Please leave a comment and tell me what you think. Also, please forward this blog post to anybody that you know who can benefit from it!

Punching It and Pounding It Hard!

WARNING!! THE ITEMS AT THE BOTTOM ARE NOT FOR ALL VIEWERS!!

I love going up to Iowa and hanging out with family. We talk about everything, and we party like rockstars!




Conversations start out as...

"how you doing?"

"what are you doing now?"

"how's KC?"

"how's business?"

"you still lifting weights?"



I'm only thinking one thing.

I'm always thinking of...

"where's all the good Cambodian food?"

I went up there for my sister's birthday celebration and my aunt's 100 Day passing away celebration.



We celebrated a birth and a death.

It was so much fun!

That's how I want to be remembered.

"I want a party at my funeral..."

I also knew that with all this great food...

I needed to get my workout in somehow.



So we decided to think outside the box and get out and have some fun.

I was hitting it hard!!

I burned calories in a different way, if you know what i'm sayin!

I took some great daytime and nighttime home videos and you can see them below >>

WARNING!! NOT FOR EVERYONE'S EYES!!

VIDEO 1: YUMMY! -- CLICK HERE

VIDEO 2: I COULDN'T GET ALL THE WAY UP! --CLICK HERE

If you want other FREE videos on different ways to burn the fat off forever and keep it off, click HERE to pre-register for classes in the Kansas City area and I will guide you to your sexy back!

Burn 9x More Fat With High Intensity Interval Training

Back in high school, I hated running. Ok, I take that back, I hated running for long periods of time. I felt bad for the long distance guys in track and cross country.

I cringed when coach put me in the 4x200 meters or 200 meter dash, where I had to run half the track.

Half the track? To me, it seemed like 1000 miles!

I am a sprinter. I love running short distances. Very short distances.



I am not very tall and had to move my legs a lot faster and more frequent in order to keep up with the big boys.

I am built with more fast twitch muscle fibers than slow twitch fibers.

The slow twitch muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. This is great for marathon runners or bicyclists who go for hours.

That was not me and still is not me.

Fast twitch fibers are made for short bursts of strength or speed than slow muscles. Which means, they also fatigue more quickly. They get their name because they're able to fire more rapidly. Having more fast twich fibers can benefit a sprinter since they need to quickly generate a lot of force.

However, when I entered my freshmen year at the University of Iowa, I found myself NOT sprinting anymore and started running for longer periods of time.

I had started becoming more sedentary and partying. My face was getting rounder and I had a baby love handle. So, I decided to do something different.

In the evenings, I started at my dorm, ran across the river and along the river to the EPB English Building. It was 1.5 miles one way.

Along the river are lights posts which lit the river and made it beautiful at night. Anyway, the posts were separated about 50 meters apart, equivalent to half a straight-away on a track.

When I approached the straight-away along the river, I jogged from one post to another, then ran with about 75% intensity to the next post, and sprinted from there 100% maximum effort to the next post. After that, I walked to the next post and repeated the sequence.

After a month or so, I felt a lot better and became ripped again! I had found a new, best form of exercise for myself. It wasn't anything new to the world but it worked for me. I didn't have to spend hours on a stupid treadmill or cardio equipment.


High Intensity Interval Training 1

High Intensity Interval Training 2

It was three quick miles of high intensity training, known as high intensity interval training, turning my body into a fat burning furnace!

This is the type of training I incorporate into my boot camp classes, and it works to drop the fat quick!

Try it out these rapid fat loss tips yourself.

Check out the articles below to learn more about H.I.I.T. - High Intensity Interval Training.

Have fun!!


High Intensity Interval Training 1

High Intensity Interval Training 2

Kansas City Personal Trainer Offers One-Month Free Training

Those who are on D.iets, get the fawk off of them right now!! I'm serious.

You've heard of people doing them. You may have even gone on a stupid d.iet before.

Here's reality... If it worked so well for you or your friends, why aren't you content with how you look and feel right now?

Because d.iets DO NOT work for a lifetstyle change!! Short term sexiness... maybe. Long term sexiness... NO.

Let's bring sexy back the correct way!



I network with the best trainers in the world, like BJ who designed the Workout Muse Soundtracks we use in class. And Jayson Hunter, a Registered Dietician from St. Louis. Jim Labadie, the master of marketing to trainers. And many others.

On May 29, 30, 31 I will be traveling to New Jersey to a fitness seminar where we'll put our Master Minds to work and design programs and products that will help our clients achieve real life fat loss in the quickest amount of time.

Everyday, we communicate online to provide and help each other with things that are going on in the fitness world. We use what works, and discard what does not work.

Jayson has designed some eBooks that he said I can distribute to my clients to help with Nutrition.

He's not a master of program design or personal training. I am. But I am not a master of nutrition, Jayson is. He is a master of how to combine nutrition with a well-designed training program to promote fat loss.

Take the time to read through all the information that I'm sending.

As you'll see, there will be clients who end up on April 24th, the end of the Biggest Loser Transformation Contest with a big goose egg! What does that mean?

A big ZERO!! Zero inches lost. Zero fat lost. Zero pounds lost. Why?

These are the folks who don't apply what they know. They make excuses. They don't ask questions. They assume that what they're doing is right. They do the same things day in and day out. They "know" what to eat and "know" what to do, but aren't doing jack shiznit about it.

Let's make a deal. Do you want some more free stuff? How about this?

Today is February 19th, so the first 19 people who leave a comment below AND send me a recent "before" picture of themselves, will get a FREE Sexy Back Boot Camps workout t-shirt!

All you have to do is leave a comment. That's it.

You have to comment on my BLOG on WHY you think you deserve to be the Biggest Loser of Kansas City and win a year of free training and tons of other prizes.

That's not it!!

You'll also receive a one-month free pass to join the class if you haven't been with us or give to a friend.

You have until Tuesday February 24th @ 11:59 PM CST.

Let the games begin!!

Twork it out,

Kri Chay
Email: kri@sexybackbootcamps.com
http://www.SexyBackBootCamps.com

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