Yummy Yummy Peanut Butter Banana Breakfast Shake (Super Easy Recipe)

Dorn, Mervyn, and I train our bodies about five times a week.

If schedules don't match, we still get about three times per week.

After every session in my basement gym, we come upstairs and I use my Magic Bullet from Costco to blend up a great tasting post-workout protein shake.

See below for the recipe on how to make your own fat-burning yummy shake for rapid fat loss and recovery.

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

½ a ripe banana (use a very ripe banana for the best banana flavor),
1 tablespoon natural peanut butter,
¾ c. skim milk,
½ scoop Prograde Lean Meal Replacement. <==

Blend it up!!

Drink it down!!



Calories: 304
Fat (grams): 9 grams
Protein (grams): 19 grams
Carbs (grams): 37 grams
Fiber (grams): 5 grams

If you want more protein and chocolate flavor then use a full scoop of Prograde Lean Meal Replacement. The 9 grams of fat comes from the all-natural peanut butter and consists primarily of healthy polyunsaturated and monounsaturated fats.

Sexy Back Boot Camps Special at Bolero Salon with Patrick

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

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

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

$25 OFF ANY COLOR OR HIGHLIGHT

$15 OFF OF A HAIRCUT AND STYLE

OFFER ENDS 4/30/2010

Available only with Patrick.

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

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

Call them TODAY: 816-795-7012

www.bolerosalon.com

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!!



kri chay, kansas city, bootcamp, bootcamps, boot camp, boot camps, challenge, bingo, contest, black eyed peas, lose weight, weight loss, fat loss,

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

Kick a$$ workouts of the week!!

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

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

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

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

Here it is:

Dynamic warm-ups: calisthenics

Start with Around the World Core Tabatas

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

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

Days 1 and 3: 18 minutes each

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

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

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



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

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

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

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

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

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

Day Thirteen

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

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

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

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

Mental challenge:
3-minute total relaxation

Record your workouts and meals in your food journal

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

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

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

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

I'm back from Louisville baby!!

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

Have fun!!

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

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

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

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

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

Record your workouts and meals in your journal

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

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

Day 11 of 20-Day Sexy Back Fitness Challenge to Lose Weight

20-Day Sexy Back Fitness Challenge
Day 11

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

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

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

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

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

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

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

Day 9 - Sexy Back Boot Camps 20-Day Fitness Challenge

20 Day Sexy Back Fitness Challenge List

Day 9

Exercise Challenge:
Complete a cardio workout with no distractions (no music, TV, talking, etc.)

Flexibility Challenge:
3 x 30 seconds each

Cat Stretch
Bridge
Downward Dog to Upward Dog

Nutritional Challenge:
Cravings!! ==> Check your cravings by writing down when you have them, what you're craving and any emotions, stress or other issues you're experiencing.

Cardio Challenge:
Complete a cardio workout routine with no distractions

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

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

The Saints came marching, in Super Bowl 44!!

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

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

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

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

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

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

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

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

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

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

Mental Challenge:
3-minute meditation and relaxation

Record your workouts and meals in your food journal

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

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



kri chay, kansas city, bootcamp, bootcamps, weight loss, lose weight, crunches, lunges, planks, Sexy Back boot camps, skinny jeans, tabata,

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:



kri chay, kansas city, bootcamp, bootcamps, weight loss, lose weight, fat loss, tabata, super bowl, saints, skinny jeans, push ups, rowing for fat loss, lunges, kickbacks, stretch, vegetable,

Day 5 of the Sexy Back Boot Camp 20 Day Challenge

Sexy Back Boot Camps Challenge – Day 5

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

Which verb is going to get you to your sexiness?

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

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

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

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

Record your workouts and meals in your food journal.

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




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

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

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

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

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

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

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

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


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

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




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

Day 3 - 20 Day Sexy Back Fitnesss Challenge

Day 3 Challenge

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

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

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

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

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

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

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

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

Sexy Back Boot Camps Throws Down 20 Day Challenge

Why?

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

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

What is your purpose? Why are you here?

I want to know your answers down below.

Leave me a comment.

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

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

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

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

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

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

Lastly, plan your cheat days for nutrition every week.

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

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

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

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

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

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

How will you accomplish these challenges?

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

How will you do?

Asian Secret to Burning Fat is...

You know what the Asian secret is to burning fat?

Move.

Just move more.

Other countries around the world move much more than Americans.

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

But they MOVE.

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

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

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

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

Try walking. Just walk, walk, walk.

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

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

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

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

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

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

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

Kri's Killer 60-30-30 Training Session

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

It's a KILLER WORKOUT!!

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

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

Here it is....

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

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

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

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

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

kri chay with sexy back boot camps

Sexy Back Boot Camps Set Guinness Book of World Records by hosting Workout Worldwide

Sexy Back Boot Camps Set Guinness Book of World Records by hosting Workout Worldwide in Kansas City with Kri Chay, Greg Justice of AYC Health and Fitness Inc, and Ryan Layman of Ryan Layman Fitness LLC.




60-15's: You will alternate between 60 seconds of work with 15 seconds of rest. Repeat this sequence for the ten exercises. There are three sets, each set will be increasing in intensity. You will start with Bronze in the entire first ten minute sequence, move to Silver in the second, and increase to Gold in the third set. Rest two minutes between each set.

Exercises:

Speed Jumps Variation
1.5 Push-ups Variation
Stop and Go Squat Variation - Hold 4 sec.
Prone Posterior Chain Hold Variation
Spiderman Mountain Climber Variation
1-Leg SLDL Variation (switch half-way)
Push up to Rotation aka T-Push-up Variation
Lunge and Twist Variation
Upper Body Running Variation
Jumping Claps Variation






http://www.sexybackbootcamps.com kri chay greg justice ayc fit health and fitness ryan layman dorn lovan kim kelly thurber sexyback bootcamps boot camp workout worldwide milwaukee fox 4 news fox lose weight loss kansas city fitness magazine Guinness book of world records set

Sexy Back Spartacus Workout

Spartacus Workout
45-15
The "real" Spartacus Workout is 60-15's but I was being nice today!!

Intermediate:

1. Goblet Squat
2. Mountain cross climbers
3. 1-arm DB swings (switch half-way)
4. Push up to rotation
5. Lunge hops
6. Bent over DB Rows – (elbows out)
7. Alternating DB side lunges
8. DB Renegade rows
9. Front Lunge with DB twist (switch half-way)
10. DB squat to shoulder press


Beginner:

1. Prayer squats
2. Mountain climbers
3. Upward DB Chop
4. Bent knee push ups
5. Alternating front lunges
6. Bent over DB rows (elbows in)
7. Alternating side lunges
8. Renegade rows
9. Front lunge with twist
10. Standing DB shoulder press

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

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

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

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

VEGAS, Baby and you would have been proud...

The title were the words from client Mary Rembold of St. John's and here is an email from her.

After reading it, please leave a comment below. Let us know how you think she did.

Were her choices bad or good?

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

Kri and Dorn,

OK, so I went to Vegas for 4 days and I only had one cheat meal…. Plus a few drinks, but all in all, I did GREAT. I did not Journal, I took pictures!

Attached are photos of all my meals I bought except the fancy restaurant where we split a 12 oz sirloin and a lobster tail, and bread pudding with bourbon sauce for dinner – absolutely the only meal I have felt guilty about in 8 weeks.

There were two other breakfasts, but they were coffee, banana, yogurt….

But otherwise:

Monday:
Dinner 1: (pic) Broiled Tilapia, side salad w/ fat free dressing, rice, Rum & diet coke.

Tuesday:
Breakfast, coffee banana granola bar
Lunch 1: (pic) That’s a Portobello Burger on whole wheat bun, same side salad, beer… gave my chips to Hubby!
Buffet Dinner (pic) – 2 shrimp, salad, asparagus, pita bread with Hummus, Crystal Light iced tea.

Wednesday:
Buffet Breakfast (pic) – Fruit salad, banana, oatmeal with raisins, walnuts, and 1 TBS syrup, coffee. There’s a ½ mini bagel and lox on the plate, too. Didn’t eat it.
WORKED OUT - ran/walked 2 miles in 29 minutes… including warm-up and cool down and did one 8-minute Tabatas for core.
Big Dinner out!

Thursday:
Breakfast: Banana, granola bar, coffee
Snacked on raisins, pretzels when we drove to Hoover dam
Ate a granola bar and some peanuts on the plane
Ate homemade chicken vegetable soup & crackers when we got home at midnight.

I know it would have been nice to get more protein, but I’m glad I didn’t use that as an excuse to eat some fast food junk.


I took Nutri-grain bars, raisins, and whole wheat pretzels with me in case I got famished.

I need to weigh and measure tomorrow. I know I’ve made progress…. My clothes fit it…. Some of the previously “too tights”, are getting to not just fit, but be loose. Oh and the anniversary dress, I had planned to take and wear with a girdle… was almost too big!

$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!!

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.

Rapid Fat Loss Worldwide Charity Boot Camp - Strength Beginner

Worldwide Charity Boot Camp - Strength Beginner





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.

First Ever Worldwide Boot Camp Workout with Sexy Back Boot Camp for Charity

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.

Sexy Back Boot Camps Warrior Workouts

Cardio: Tabatas – 30-10’s:

1. Alternating Lateral Squat jumps
2. MB Russian Twist
3. Alternating Lateral Squat jumps
4. MB Russian Twist

Repeat for 2 rounds

Core: Tabatas – 30-10’s:

1. Grasshoppers
2. Alternating T-Stabilization (push up position)
3. Grasshoppers
4. Alternating T-Stabilization (push up position)

Repeat for 2 rounds

Strength: Tabatas – 30-10’s:

1. MB Diagonal Chops
2. Front Lunge to MB Twist - R
3. MB Diagonal Chops
4. Front Lunge to MB Twist – L

Repeat for 2 rounds

Strength: Tabatas – 30-10’s:

1. Squat Thrust or Burpees
2. Alternating vertical Leg crunch
3. Negative Push ups
4. Leg raises

Repeat for 2 rounds

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.

Sexy Back Client Drops One Dress Size in One Month

Sexy Back Boot Camps Testimonial Heather Connors

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

Crazy Sexy Cool Workouts for Rapid Fat Loss

Crazy Sexy Cool Workouts and Tabatas for Rapid Fat Loss



30-30's

Alternate between 30 seconds of work and 10 seconds of rest for each exercise in the following circuit: 3 sets each series.

Series 1: Chest and Core
a. Push-up to rotation
b. Prone plank walk-outs

Series 2: Legs
a. Prisoner squat jumps
b. Iso-squats (squat and hold)

Series 3: Total body and Core
a. DB squat to curl and press
b. Reverse crunch

20-10's:
Around the World ==>

a. Plank
b. Side Plank (R)
c. Bicycle crunch
d. Side Plank (L)

MDT - Muscle Development Training

20-10's:
Alternate between 20 seconds of work and 10 sec of rest for each exercise in the following circuit:

a. Barbell hammer curls
b. DB Tricep overhead extension

2 sets for a Total of 8-minutes. Repeat this 1-minute sequence for a killer 4-minute home workout, Rest 60 seconds, Repeat...


20-10's:
Alternate between 20 seconds of work and 10 sec of rest for each exercise in the following circuit:

a. Push-ups
b. Side power step ups

2 sets for a Total of 8-minutes. Repeat this 1-minute sequence for a killer 4-minute home workout, Rest 60 seconds, Repeat...

Sexy Back Boot Camps - Kri Chay

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!! ==>

How to Make Hot and Sour Soup with Steak by Sexy Back Boot Camps - Kri Chay

How to Make Hot and Sour Soup with Steak by Sexy Back Boot Camps - Kri Chay

Check out this video on how to make an asian hot and sour soup.

It's 7 minutes 54 seconds long.

Not only do we train in our classes for fat loss, I will teach you how to cook great asian dishes the Sexy Back way.

Healthy, fast, TASTY!!!

Try it out at home. If you have any questions, feel free to shoot me an email.

Please leave a comment below after watching the video.

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

Hardcore Cardio and Strength Tabatas

Hardcore Cardio and Strength Tabatas

Here are the workouts from this past Monday.

If you couldn't make it to class, print this out and do it.

Tabatas - Intermediate Cardio

1) Front Box Jumps
2) Stationary Running High Knee
3) Front power step ups
4) Mountain Jumpers

Tabatas - Intermediate Strength

1) Alternating DB Side Lunges
2) Push ups with hands on DB handles
3) Single leg, bent over 1-arm DB Row (R)
4) Single leg, bent over 1-arm DB Row (L)

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)

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

5-Minutes of Sexiness - Underground Training with Sexy Back Boot Camps Kri Chay and Miss Jude

Underground Training with Sexy Back Boot Camps Kri Chay and Miss Jude.

Watch this video and do this quick 5-minute workout at home to knock-off that hard to lose weight and nasty fat!!



Please leave a comment below

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 <==

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!!

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!!!

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.

Sexy Back Charity Boot Camps for Kelly Thurber and Family - Kri Chay - Kansas City

We had an awesome turn-out for the charity boot camp for Kelly Thurber and her family!!

We raised over $500.

The training session was mixed with those who were beginners of fitness, intermediate, and advanced.

I knew there was going to be a wide variety of fitness levels so I came prepared with a training program that was targeted to push the members past what they think they can do, plus burn tons of calories.

At the same time, it was safe and effective for each group of folks.

We tworked it out with Tabatas - 20/10's. 4 Rounds!!

It only took 19 minutes!!

The ladies killed it!!!!!

Below are the exercises we did in class.

Please feel free to perform these exercises on your own.

These are high-intensity exercises so do it at your own risk.

Beginner:

1) Bodyweight Squats
2) Upward chop/Downward chop/Diagonal Chop (R)/Diagonal Chop (L)
3) Bent-knee push ups
4) Squat to MB Shoulder Press

Intermediate:

1) 1 Squat Jump, then Deep Sandbag Plie Squats
2) Kri-Slide Alternating Push ups
3) DB Swings/Alternating DB Swings/1-arm DB Snatch/1-arm DB Snatch and Press
4) Band partner drills ==> Side Shuffles/Runs/Back-pedals/Side Shuffles



Core and Balance: Tabatas - 20/10's

Beginner:

Planks
Side Planks (R)
Floor crunch
Side Planks (L)

Intermediate: (Dynamic)

Planks
Side Planks (R)
Bicycle crunch
Side Planks (L)

This is your homework for the week. Do this twice this week, every other day at least.

Also, please leave a comment below and let me know how well this workout went for you!! Thanks!! Have fun!!

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?)

Tabatas Core Training - Around the World with Sexy Back Boot Camps and AYC Fit

Tabatas Dynamic Core Training - "Around the World" with Sexy Back Boot Camps and AYC Fit of Kansas City.

Greg Justice and I, Kri Chay are kicking butt again with core training.

It ONLY takes 4-minutes. Who doesn't have four minutes everyday?

This was actually done AFTER we had already done our 20 minute Tabatas routine with the tire flipping and sled pushing.

Watch the video and use this before or after a workout. It'll kick your butt!!

Do it and let me know how you feel afterward by leaving a "comment" below the video.

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

Sexy Back Boot Camps Camper of the Week - Janet Price

Congratulations to Janet Price for becoming Camper of the Week!! At first, I wasn't sure if she was going to last. She had asthma, a busy job and her life to take care of. She had and still has every excuse in the world to NOT come to class. However, she never misses a class that she says she's coming to.

In life, you have to have a balance in order to operate efficiently. Janet has placed her health and fitness into my hands and has allowed me to teach her how to make all the variables work in sync. She takes care of horses on a daily basis and plays basketball every Thursday night... AFTER our training session!!

Now that's a freakin' ROCKSTAR!!

She is someone everyone needs to talk to, to ask her how she manages her life and still put her health and fitness number one priority.

ADD her as a Facebook Friend HERE ==> ADD JANET

NOW, watch the video below and read the testimonial, and please leave a comment below to let us know what you think. Thank you!!





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

Sexy back boot camp has made me very aware of what I put into my body. I found out I was way to sedentary, even though I didn't know it. I sleep better, have more energy and have a desire to eat better.

2) 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)?

Short term: I would like to lose at least 25 pounds in the next month.
Long term: I would like to lose a total of 30 pounds in the next 6 mos and maintain healthy eating and exercise.

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

Kri helps me stay focused with his CONSTANT emails and encouragement during class to make me want to be a better me.

4) Least favorite exercise:

My LEAST favorite exercise is suicides. They are VERY rough on my lungs. I am still trying to get control of my asthma and those make it tough.

5) Favorite exercise:

My favorite exercise, HMM? I like the crunches were you have your legs straight up in the air. I seem to get results with that exercise. Also, squats are helping get my but and thighs in shape.

6) What keeps you coming back to the classes?

Kri and the girls in class make me want to keep coming. Kri is very encouraging, makes me want to work hard for myself and the other girls work just as hard.

Kansas City personal trainer Kri Chay cooks Beef Stir fry with Veggies

Kansas City personal trainer Kri Chay cooks Beef Stir fry with Veggies

Here's a quick five minute video on how to cook beef stir fry with veggies - Sexy Back style!! Of course I put it on a bed of jasmine rice!!

It's the perfect mix of lean protein and complex carbohydrates for lunch, dinner, or post-workout.

Check it out!!

Leave a comment below on what you think or any questions.



stir fry, beef, rice, kansas city, boot camps, boot camp, veggies, personal trainer,

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.