Summer Special!!!

Starting June 17th we will be starting a 12 week weight loss challenge!

The program with consist of 3 days/ week small group classes and access to the body school classes which include TRX training, circuit training and cardio kickboxing.

You will also receive individual nutritional plans and fitness accessments that will be tracked throughout the program.

Call now to reserve your spot!

303-901-2836

Spaces are limited so I will be taking clients on a first come first serve.

Time to make it happen. NO EXCUSES!

Change Up Your Workout Style With TABATA

Try a new workout style for the weekend. TABATA has been scientifically researched to be a high intensity workout that aids in fat burning. The 2:1 ratio gives the right work to rest for positive fat burning results. Here is a TABATA Workout Of The Weekend.

For anyone who has a smart phone download the TABATA Sport Interval Timer.

Add weight to each exercise as needed to increase the workout intensity.

TABATA #1

Alternating Reverse Lunge 20 sec

Rest                              10 sec

Air Squat                        20 sec

Rest                              10 sec

Jump Lunges                    20 sec

Rest                               10 sec

Jack Squats                     20 sec

Rest                               10 sec

x2

Total Workout Time 4 min

TABATA #2

Bicyclers                              20 sec

Rest                                    10 sec

Plank                                   20 sec

Rest                                    10 sec

V-up                                    20 sec

Rest                                    10 sec

Russian Twist                        20 sec

Rest                                    10 sec

2x

Total Workout Time 4 min

TABATA #3

Push-ups                               20 sec

Rest                                     10 sec

DB Squat Curl                         20 sec

Rest                                     10 sec

Mtn. Climbers                         20 sec

Rest                                     10 sec

Burpees                                20 sec

Rest                                     10 sec

2x

Total Workout Time 4 min

Healthy Snacking

A healthy diet accompanied by exercise is the quickest way to slim down and shape up! Don’t give in to high calorie, low nutrition snacks! Use this list of 50 Healthiest Snacks from Self.com to stay on track!

Try making a list of good-for-you snacks for the entire week and stocking up on a Monday so your cupboards are full of yummy, but healthy options.

For Salty Lovers

• 23 almonds (162 calories)*
This is our top savory super snack because it offers fiber, heart-healthy fats and vitamin E, which may help your body bounce back post-workout. The nuts also pack alpha-linolenic acid, which revs your body’s fat-burning ability.

• 5 olives (any kind) (45 calories)

• 1 small Martin’s pretzel (50 calories)

• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)*

• 1/4 cup hummus, 3 carrot sticks (80 calories)*

• 1 Wasa Multigrain Crispbread topped with 1 tbsp avocado and 1 tbsp hummus (80 calories)*

• 6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers (80 calories)*

• 1/3 cup 1/2-inch-thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 for 30 minutes (80 calories)*

• 1/4 cup black beans combined with 1 tbsp salsa, 1 tbsp cottage cheese and 1/2 tbsp guacamole; savor with 4 celery stalks (80 calories)*

• 1/4 cup 1/4-inch-thick cucumber slices, tossed with 3 oz nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice and 1 tsp finely chopped fresh dill (80 calories)*

• 1/2 slice whole-wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp Greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil (80 calories)*

• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)*

• One 1-oz package tuna jerky (90 calories)*

• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)*

• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)

• 15 Eden’s Nori Maki Crackers rice crackers (110 calories)

• 1 cup unshelled edamame (120 calories)*

• 25 Eden’s Vegetable Chips (140 calories)

• 1/4 cup Trader Joe’s Chili con Queso, 18 baked tortilla chips (140 calories)

• 1/2 cup pumpkin seeds in shell (143 calories)*

• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)*

• 9 cashews (180 calories)*

• 1 Subway Turkey Breast Wrap (190 calories)*

Craving Sweets

• 8 oz plain yogurt (110 calories, 0 g fat)*
This get-skinny staple is the ultimate sweet snack. The mix of carbs and protein in lowfat yogurt keep blood sugar level, stave off hunger and helps your body store less fat. Add fresh berries for flavor and a punch of antioxidants.

• 1 Fla-Vor-Ice Lite Sugar-Free (5 calories)

• 10 frozen grapes (20 calories)*

• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)

• 10 strawberries rolled in confectioners’ sugar (71 calories)*

• 1 packet O’Coco’s Mocha cookies (90 calories)

• 1 Strawberry Froz Fruit bar (90 calories)*

• 1 Jelly Belly 100-calorie pack (100 calories)

• One 100-calorie pack Trader Joe’s Chocolate Graham Toucan Cookies (100 calories)

• One 100-calorie Balance Bar (100 calories)*

• 2 Raspberry Newtons (100 calories)*

• 1 Starbucks Mocha Frappuccino bar (120 calories)

• 1 package Back to Nature Honey Graham Sticks (120 calories)

• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)*

• 2 tbsp Better ’n Peanut Butter, 4 stalks celery (124 calories)*

• 1 bag Orville Redenbacher’s Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)*

• 1 candy apple with coconut shavings (130 calories)*

• 1/2 cup sliced pears with marshmallow cream topping (139 calories)*

• 24 Annie’s Chocolate Chip Bunny Graham cookies (140 calories)

• Half of a 1.08-oz container of M&M’s Minis mixed with 1/3 cup lowfat granola (145 calories)

• 3/4 cup Cocoa Pebbles with 1/2 cup skim milk (157 calories)*

• 1 cup apple slices dipped in 2 tbsp caramel topping (160 calories)*

• 4 Entenmann’s chocolate chip cookies (160 calories)

• 1 McDonald’s Fruit ’n Yogurt Parfait (160 calories)*

• 1 vanilla-almond shake: Blend 1/2 cup skim milk with 1/2 cup frozen yogurt and 1 drop almond extract (165 calories)*

• 3/4 cup warm apple sauce (165 calories)*

• 1 cup lowfat chocolate milk*

Results come from the mental mind set of sticking to a good nutrion plan.

Most of us struggle with getting our results because we go to the gym and feel like that should be the only thing we need to lose weight. 60-80% is nutrition when it comes down to getting results in weight loss.

Advise when setting a goal:

Have the the mind set that your nutrition alone will get your farther than just exercise. Train yourself to make it a permanent habit and not just a period in your life each year. Everyone should start by getting rid of the things in your house that cause you to go back to bad habits. If there aren’t things in your cupboards that are unhealthy you wont have the urge to go and grab things such as chips or cookies. Depending on what kind of person you are most people don’t like change. You should start by changing things one step or one meal at a time. For example if you drink 1 soda every day of the week cut back to only two days a week for the first week. Just taking out soda for the day takes 200-300 calories a day in your diet.

“Take control of your life instead of letting your life control you”

The Body School: A Boutique Gym

Photo Credit: Live Energized

You may find yourself asking, “What is a boutique gym?”

To help you understand what a boutique gym has to offer, we wanted to share some insightful explanations from LiveStrong.com, so you can choose the type of gym that is best for you and your push for a more fit lifestyle!

Purpose
A boutique gym condenses some of the best features of a larger gym so you feel more comfortable working out. Instead of a large, warehouse design and rows of fitness machines, a boutique gym may only offer a few machines. They’re typically much smaller and often focus on one type of exercise. For instance, as a yoga enthusiast, you may want to look for a yoga-specific gym. Boutique gyms often offer other services, from massages to juice bars and classes.

Advantages
If you prefer a quieter, more personalized atmosphere, a boutique gym may be better for your personality than a larger, more commercial gym. Because of the small size of boutique gyms, you can get to know instructors and trainers well. If you prefer one type of exercise over another, joining a specific boutique gym means that you’re only paying for the services you really want and need to use. A boutique gym may encourage you to work out more because you often make appointments with trainers, rather than showing up at any time.

Features
Since boutique gyms are effectively competing against gyms that are double, triple and even quadruple their size, boutiques often offer a wide variety of services and features to help entice individuals to joint. Some gyms may offer an in-house spa, nutritionist, trainers and instructors that can take a more personalized approach to your fitness. By contacting carious boutique gyms in your area, you can decide whether the features are worth the switch from a commercial gym to a smaller scale gym.