2011 Training Schedule for Urban HIIT FITT

2011 Urban HIIT FITT Training Schedule:  6 Weeks ON, 1-Week Recovery Off-week

• Monday January 3 – Saturday February 12
• Monday February 21 – Saturday April 2
• Monday April 11 – Saturday May 21
• Tuesday May 31 – Saturday July 9:  (No class Monday May 31 Memorial Day and Monday July 4 Independence Day)
• Monday July 18 – Saturday August 27
• Tuesday September 6 – Saturday October 15: (No class Monday September 5 Labor Day)
• Monday October 17 – Wednesday November 23: (No Classes Thursday 24^th, 25^th, 26^th Thanksgiving Break)
• Monday November 28 – Friday December 23: (No class December 24^th – January 1^st Winter Break) – 4 Weeks End of Year Holiday Cool-down  
• Resume classes Monday January 2, 2012

HIIT Cardio Training Keeps The Freaks Running

Every year the freaks come out at night.  This year is no different.  Halloween is right around the corner and the crazy costumes and crazy people will be running around. 

In the fitness world, running around is a good thing.  When trying to lose weight and tone up the body, you have to keep your body moving in order to burn those calories. 

My favorite type of cardio is mixing high intensity with low intensity training.  This is what is called High Intensity Interval Training, or also known as HIIT. 

Trust me… I do not cardio.  I think traditional cardio is boring.  Who wants to stand on a treadmill or elliptical and just move their legs and arms for thirty minutes to an hour.  Not me. 

I know I don’t have the patience nor the time to do so neither. 

That’s why HIIT training is an awesome, quick way for busy men and women to burn fat in minimal time.

It’s more fun, more efficient, and great for those who don’t have time to workout. 

Here is a fast and effective HIIT cardio training program.

WEEK 1 - 20 minutes.  2x/week

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

WEEK 2 - 25 minutes.  2x/week

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

WEEK 3 – 30 minutes.  3x/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.

Urban HITT FITT Tabatas in Kansas City with Kri Chay, Greg Justice, and Sophin Sarin

Urban HITT FITT Tabatas in Kansas City with Kri Chay, Greg Justice, and Sophin Sarin

Tworkin' it out for rapid fat loss.  This is one of four rounds. 

Repeat this eight exercise set a total of four sets for an awesome, metabolism boosting workout.

Girls on the Run Charity Fitness Boot Camp in Kansas City

Do you want to spend quality time with your kids while showing them how to have fun with fitness?


Join us this Saturday August 28, 2010 from 10-11 am, right next to the Independence Center Mall at 18675 E 39th St. Suite E, Independence, MO 64057. 


We are having a fun-filled, charity fitness boot camp for kids, with all donations going to Girls on the Run of Kansas City.

Girls on the Run (GOTR) is an organization whose mission is "to educate and prepare girls for a lifetime of self-respect and healthy living."

This is a charity fitness boot camp which will incorporate fun games and exercises for adults and kids, both boys and girls.

We're doing it to help raise money for Kansas City's non-profit, life-changing prevention program for girls in grades 3rd - 8th.

See below for donation options == (To Donate, click to the right) == Donate to Girls on the Run of KC

We will workout outside in the south parking lot of the building, and in the grass area of same building north of the building, right next to 39th street in Independence, MO - by the Independence Center Mall.

This is NOT a run.. although running will probably be in the game plan :)

This is a fun-filled, fitness workout boot camp for youth and adult, men and women, young and old, beginners and advanced.

Kids and parents will be performing different exercises with different coaches on staff.

The goal is to have tons of fun with the entire family.

Weather permitting, if it rains, we will have the camp indoors at The Yard in Lee's Summit at the same time, 10-11 am Saturday August 28th. (624B NE Jones Industrial Drive, Lee's Summit, MO 64064)

All donations will get You and your immediate family members into the charity camp.

• Girls on the Run Charity Fitness Boot Camp Breakdown: (All money will be donated to GOTR)

To Donate, click here ==> DONATE TO Girls on the Run

Option A- Basic $20 donation to GOTR

- Receive 1-week trial to boot camp ($51 value) – New Members Only

- Receive “The Drop a Dress Size in 21 Days!” home fitness program powered by Workout Muse featuring interval workout music mp3 soundtracks ($49 value)

- Receive the “Fit Yummy Mummy Fit-Fast 4-week Workout” by Holly Rigsby, a 26 page ebook to help lose fat fast for the busiest of moms. This includes step by step pictures jam packed of workouts for all 4 weeks with nutrition information. ($49 value)

- Receive “The Youth Obesity Solution” 40 page ebook by Brian Grasso, leader of my Mastermind group, and co-founder of the International Youth Conditioning Association (IYCA). Included will be an information bundle of workouts and healthy meal planning for kids, with three exclusive mp3 audio interviews with transcripts, with the top youth fitness and nutrition professionals in the industry. ($300 value)

To Donate, click here ==> Donate to Girls on the Run

Option B- Premium $50 donation to GOTR

- Receive a free month to your local fitness boot camp ($200 value) - New Members Only

- Receive “The Drop a Dress Size in 21 Days!” home fitness program powered by Workout Muse featuring interval workout music mp3 soundtracks ($49 value)

- Receive the “Fit Yummy Mummy Fit-Fast 4-week Workout” by Holly Rigsby, a 26 page ebook to help lose fat fast for the busiest of moms. This includes step by step pictures jam packed of workouts for all 4 weeks with nutrition information. ($49 value)

- Receive “The Youth Obesity Solution” 40 page ebook by Brian Grasso, leader of my Mastermind group, and co-founder of the International Youth Conditioning Association (IYCA). Included will be an information bundle of workouts and healthy meal planning for kids, with three exclusive mp3 audio interviews with transcripts, with the top youth fitness and nutrition professionals in the industry. ($300 value)


- Entered into a raffle to win:

1. A FREE 3-month membership to boot camp ($600 value)
2. A FREE 6-month membership to boot camp ($1200 value)

To Donate, click here ==> Donate to Girls on the Run

Option C- Local Business Donation: $500 donation to GOTR

- All employees gain free admittance to the our fitness charity boot camp event and will be entered into the aforementioned premium raffle

- Each company will be entered into a raffle to win either:

1. 6 FREE sessions of on-site corporate fitness training ($1200)
2. 4 FREE sessions of on-site corporate fitness training ($800)
3. 2 FREE sessions of on-site corporate fitness training ($400)

- Each company receives a complimentary fitness lunch and learn for your employees ($200 value)

- All employees of the company will receive “The Drop a Dress Size in 21 Days!” home fitness program powered by Workout Muse featuring interval workout music mp3 soundtracks ($49 value)

To Donate, click here ==> Donate to Girls on the Run

Biggest Winner, Jeans Skinnier 6-Week Weight Loss Challenge Results

Kansas City Biggest Winner, Jeans Skinnier 6-Week Weight Loss Challenge Results

Grand Prize - $2500 CASH to the winning team.

This is the first and largest money prize Transformation Contest held in Kansas City.

It was close... and the final weigh-ins are here.

It was a long 6 weeks for some.

Some quit... Some powered through.

Challenges were there... pregnancy... 21st birthday... loss of boyfriend... busy work hours...

Everyone worked hard, but only one team could come out on top and be called Kri Chay 180 Fitness' Round 1 Biggest Winner, Jeans Skinnier Weight Loss Champions.

The winning team is Team #3 - Team Coney!!

Congrats to them for tworkin' it out, kickin' butt and winning by only 1.4%.

Team #10 - Team Shutt was right behind with 43.89% lost in the 6 weeks.

Team Shutt was behind by a close 4 lbs.

This is the end of Round 1 of our Transformation Contest.

Round 2 is coming up soon... so get your co-workers and friends together and see if your team can be called the next Biggest Winner, Jeans Skinnier Weight Loss Contest Champions!!

Click on the picture below to see all the results from all 50 contestants.

No Excuses Training... Check it out...Just Do It... Nike

NO EXCUSES

Need motivation?

Check out this awesome clip ==>

Angie Eaton Loses Over 5 lbs in Two Weeks with Sexy Back Boot Camps in Kansas City

Angie Eaton Loses Over 5 lbs in Two Weeks with Sexy Back Boot Camps

Kyle Harrod's MaxFit Boot Camp Fat Burning Workout

It's HOT!!

Next year it will be HOT!!!

Get out there and bring sexy back!!

Check this awesome video (1:32) ==>

Kyle Harrod's MaxFit Boot Camp Fat Burning Workout

Two Ladies LOVE Tworkin' It Out with Kansas City's Best Corporate Wellness Fit Camp Program

Corporate Wellness Fit Boot Camp Client Crystal Doss in Kansas City



Stephanie Melton - First day at Kansas City Corporate Wellness Fit Boot Camp



Kri Chay, Independence, Oak Grove, Kansas City, weight loss, lose weight, corporate, wellness, boot camp, bootcamps, bootcamp, boot camps, fitness,

Training with Airfit Trainer Pro - Kri Chay of Sexy Back Boot Camps in Kansas City

Training with Airfit Trainer Pro - Kri Chay of Sexy Back Boot Camps in Kansas City