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

10 Reasons NOT to Go to the Gym

Some of you have been with me for over a year now and some are newbies. You know that I used to kill myself working at a gym every single day, over 12 hours a day.



I remember the days when I used to workout at a gym exclusively.

I used to think it was absolutely necessary to be in a gym to get results- that a good workout required you to be in a health club or weight lifting room of some sort.

Today I find myself at the best point of my life, from both a business and fitness standpoint, and I haven’t stepped a foot back into that gym for 3 months now.

In fact, I workout exclusively at home or in my boot camp training centers, and all I have at these two places is space and the following training equipment: speed ladder, bands, dumbbells, kettlebells, sand bags, medicine balls, and a couple other user and budget friendly items to mix things up from time to time.

It’s crazy when I think about it… the overall quality of my life dramatically began to improve as soon as I stopped going to the gym.

Here is a brief list of some of the things that have happened to me in the last 3 months since I stopped going to the gym:

- My monthly income from my fitness products and businesses has increased by more than tenfold

- I now maintain a single digit body fat percentage with abs popping year round

- I get in at least six high-quality, distraction-free workouts per week (sometimes as many as 10-12)



Now, I don’t mean to imply that not attending the gym anymore was the only reason for the dramatic turn of events in my own life.

However, it is now clear to me the sheer act of breaking from the norm and NOT doing what everyone else seems to do has set me on a distinct path of success- the road less taken if you will.

After some thought, I put on paper what I feel to be the top 10 reasons NOT to go to the gym:

1.) Wasted Travel Time

Most of us live at least 5-10 minutes away from the closest gym (some people live 20-30 plus minutes away). This means that a daily gym workout will cost us at least 10-20 precious minutes in wasted travel time. Add that time up over the course of a week and you are looking at losing at least 1-2 hours going to and from the gym. And that’s not including any additional time changing clothes in the locker room or getting caught in conversation with people you know.

2.) The Ba-Ba Black Sheep Mentality

It’s sickening to go to the gym. I truly believe the example that most people set will make you worse. Everybody is doing the same thing. Most men and women are just sheep- slaves to all of the misinformation provided in the form of sensational fitness magazines and infomercials. People just go to the gym and do whatever everybody else is doing.

Most women are cardio queens spending hours at a time on ellipticals, bikes, and treadmills- sadly getting nowhere fast. Ladies, you need to start doing some resistance training and cut those cardio sessions down to 20 minutes of intense interval training to burn that stubborn hip, thigh, and belly fat that is holding your sexy back.

And then there are also those meathead guys who only work their mirror muscles (abs, chest, biceps) while taking extraordinary long rest periods between sets of upper body isolation exercises. These oversized morons often bench in excess of 300 lbs but probably couldn’t perform 10 perfect, full-range of motion push-ups with their body weight if their life depended on it.

When in doubt, DON’T do what everybody else in the gym is doing because it’s NOT working!

3.) Needless Waiting Time for Equipment or Space

I remember when I used to workout at a gym that I would spend about an average of at least 15-20 minutes per workout waiting on a piece of equipment or a certain space of the gym to complete my daily routine. Not only does this waste a bunch of valuable time and create a detrimental roller coaster of warming-up and cooling-down, but this long stop and go format is completely counter productive to the appropriate alternating set format and work to rest ratio to burn fat and lose weight fast- the main goal of over 90% of fitness enthusiasts.

I have found the most effective strength training protocol for fat loss to be a 50-10 (50 seconds of work, 10 seconds of rest and transition) Five-Exercise Total Body Strength Circuit. Frankly, there is no way you can workout in this format at the typical overcrowded commercial gym when people are constantly getting in your way and hording your training space and equipment.

Build your own gym at home so you and you only control your workout environment.



4.) Nasty Diseases and Sickness

Let’s just be honest about this- gyms are cesspools for sickness and disease. Most overworked, burnt out trainers working at the typical failing health club are forced to double dip and clean up the gym at the end of 8+ hour workdays. How much energy do you really think they have left to thoroughly clean and disinfect equipment that hundreds of people have sweat and dripped on all day long?

Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire like the recent merca staph infection epidemic.

Stay healthy and twork it out at home!

5.) Annoying People

This is probably the biggest reason I no longer go to gyms: people are so fu<&ing annoying! My workout time is my time and my time alone. I don’t want to talk to anyone and I don’t like being interrupted while I’m tworkin’ it.

For most people going to the gym isn’t about getting results, it’s about socializing. Plus, I have always felt like a caged animal at a zoo during my workouts with people rudely gawking at me while I’m getting after it. Sure, my workouts utilize a host of unique and advanced exercises and they are often disturbingly intense, but it’s just a pain in the a$$ to have people looking at you like you are crazy. To me it’s crazy that I get better results in brief 20-minute sessions than the typical gym rat who wastes 2 hours a day getting nothing accomplished.

But that’s not the worst part- the worst part is when people interrupt you mid-workout to ask you questions about your training routine. Sorry- go pay for a trainer to give you advice. I’m there on a mission, not to re-educate. That’s reserved exclusively for my Boot Campers and In-Home Clients.

6.) Expensive Memberships

What a scam! Paying money for a place to workout. Isn’t your current rent or mortgage enough of a monthly overhead! Plus, these scammers lock you in for long-term agreements that mean that you’ll probably still be training at the gym when your hair goes gray. Total BS. Even more, they’re banking on you NOT to come in, that’s how they make their money! Because if you stop coming, subconsciously in your mind, that means you have quit something, that you’re failing. That is exactly what they want you to do!!

7.) Useless Equipment

Machines suck- I haven’t used a machine in years. They don’t allow your body to train the way it was designed to move and function and they cause many overuse injuries.

If you want to be lean, tight, and muscular, all you need is your body weight, some bands, and a few free weight options like dumbbells or kettlebells to get the job done at home or on the road.

Every couple of months I treat myself to a new training tool (I have been enjoying rope training as of recently) to mix things up and keep my workouts fresh. It’s pretty cool to slowly build you own budget-friendly personal gym by adding new implements every so often- I highly recommend it!

8.) Lack of Open Training Space

This one’s pretty simple. Idiot club owners focus on all the frills with substance by filling the training floor up with overpriced, oversized machines that take up all of the prime real estate. Ever try doing a walking lunge in the typical health club? The last time I did I winded up tripping on a loose muscle clamp.

All you need is space baby- space to move freely and explore your own body’s capabilities.

9.) Crippling Dependence

I mentioned this earlier - gyms force you to create a dependence on them. If you are used to using machines, you feel lost when you travel and can’t access the same equipment. In most cases, people figure “what the hell, I’ll just take some time off until I get back home since I don’t have any gym access out here.”

I can personally guarantee you that I can break you with your body weight far before I can break you with any machine- and your body weight can go through customs too! So, show yourself that you can get results without the gym. I promise you that the best workouts of your life are waiting for you at home or in new places like a park, beach, hotel room, etc. Step outside the box!

10.) Bad Trainers

Sorry- most trainers SUCK- they get certified by these money-hungry certification agencies that provide no support with program design that’s more ancient than Larry King. And they get paid squat with no true incentive to get clients results. Over half of the trainers at 24 Hour Fatness get hired because they look good and most aren’t even certified! I dare you to find proof.

When you go to the typical gym for personal training, you enter a factory. They are trying to get you in and out. They don’t care if your reach your goals nor do they have the desire to build lasting relationships with you. They just need to hit their quota- you are just another number for them.

I can’t tell you how many times I have been sick to my stomach seeing some jackass personal trainer getting paid $60/hour to talk to some overweight client while he or she walks gingerly on his or her cardio machine of choice. Personal training these days is really a crime to humanity- it’s really only just a glorified therapy session.



And what about this need for the one-hour workout? Where the hell did that come from? I’ll tell you where- it’s just a default time to maintain an easy appointment schedule that most health clubs have borrowed from other businesses that have nothing to do with fitness.

Join a fitness boot camp in your area that creates a fit community- a culture of success. I know a ton of great boot camp instructors all over the world- people that I do business coaching for that can get you better results for less than a third the cost of typical personal training rates. If you can’t get it done at home on your own, look for the trainers all over the globe using the Workout Muse Tabata track that will get you body and life changing results in less than half the time. We’ll get you out in 30 minutes and have you burning fat for the rest of the day!

Man, when you really think about it, why would anybody want to go the gym if they could easily set-up their own dream gym at home (think basement, den, garage or living room)?

I currently train a husband and wife at their house in Blue Springs at the same time. All we use is their corner of the living room, my creativity, and their hard work.

I mean if you are the type of person who is motivated, empowered, and dedicated enough to consistently workout on your own, it appears that going to the gym may very well be the dumbest thing you can do.

And if you need the support and motivation of a workout buddy or can’t or don’t want to work out on your own, the typical gym still falls in short in providing a results-based, cost-effective solution.

I have been intensively working out since I was 12 and I have had a lot of time over the years to develop some incredible perspective on exercising for general fitness.

And I can honestly say that if you are serious about getting results, both inside and outside of your workouts, your best move is to avoid the gym like the plague and build your own portable home gym or to join a fitness boot camp with a proven track record of unmatched results.

I hate the gym.

It’s such a joke.

It’s such a waste.

It’s such a cop out.

I can only hope that I shed some light on what might be holding you back- both in regards to your fitness and in your own life in general.

Break outside of your comfort zone.

Step outside of the box.

Take the road less taken and have the body and life-changing results to show for it.

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

5-Minute Quickie Workouts On President's Day - Obama Style

President's Day yesterday signified a very special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. This new leader has to tackle the world every single day. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world.

How can someone handle the stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his hardcore daily training routine. He plays lots of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day - that it gives him the energy he needs to grapple with the world’s problems.

I run several companies and I can personally vouch for Obama in this regard. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I bring this same intensity and persistence to my companies. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. I really mean that.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate on his hands!

So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.

Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.

The President’s Day Workout- Obama Style

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some hoops anytime you can get

If Obama has five minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.

If Obama has 10 minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.

If Obama has 20 minutes to workout:

Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.

Guilt Free Fat Fighters

Since tomorrow is Valentine's Day, I'll make this short and sweet.

Here are two Guilt Free Fat Fighters (and a BIG reminder) to enjoy tomorrow:

1) Celebration Sorbet

Put a scoop of raspberry (or whatever your favorite flavor is) sorbet in a martini glass and sprinkle with fresh berries. Drizzle with champagne or sparkling apple cider.

2) Strawberry Dippers

Dip whole strawberries in low-fat French vanilla, lemon chiffon or chocolate yogurt.

Easy, huh? Guilt free AND delicious!

Ok, now for the BIG reminder.

My buddies at Prograde Nutrition are having a "Chocolate is for Lovers" sale for Valentine's Day. Read below to find out how to save 14% on all purchases of their AMAZING organic dark chocolate Prograde Cravers. Amanda and Kathy from the GAGE class have ordered, saved money, and loves their bars.



Seriously, they are the BEST tasting healthy snack bar on the planet.

Happy Valentine's Day!

PS - Here are all the details on Prograde Nutrition's 14% off Prograde Cravers sale.
Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three yummy flavors: peanut butter, almond butter and spirulina.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purchases of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- The offer cannot be combined with others from Prograde and it ends TOMORROW, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers

Sexy Valentine’s Day Couples Bedroom Workout

For most people Valentine’s Day is an excuse to eat chocolate, spend tons of money out on the town, or hook-up with someone . The biggest complain I hear about relationships is that they’re boring and the same old same old. Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?


Today I am going to demo the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

1.) Social Support and Accountability

2.) No Equipment Needed

3.) Provides a Ton of Variety

4.) Drives Better Results and Builds Competition

5.) FUN, FUN, FUN!

Partner training definitely spices things up in our boot camps from time to time. The inner freaks seem to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut. My clients and I always joke that we hear the most ridiculous grunts and animal sounds during partner workouts. Yeah man, that’s what I’m talking about!



But, being that it’s the most important holiday of the year (yeah man, I was laying down some serious sarcastic undertones there), let’s make today’s partner training workout a little more intimate.

So grab your loved one and rock this bad boy out!

The Valentine’s Day Workout for Couples - Tabata Style Partner Training

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Exercise #1- Partner Push-ups

Exercise #2- Partner Resisted Alternating Lunges

Exercise #3- Partner Resisted Planks

Exercise #4- Partner Leg Presses



Now go ask someone to be your valentine and twork it out for them! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs... you tell me ;)

And of course, enjoy a little post-workout dip in the hot tub or bath tub!

Eat Lots To Lose Big

1. Eat lots of meals, 4-6 small meals day a day instead of the usual 2-3 large meals.

2. Eat some type of lean protein at each meal.


3. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.


4. If you want to start building habits then you need to follow a plan.

5. Keep total fat intake under 30% for the day.

6. EXERCISE!!


7. Record what you eat and drink.

8. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss.

9. Review food labels. Avoid foods that contain excess sugar, calories. Especially avoid foods that contain any trans-fats.

10. Drink 1 oz per 50-75% of your bodyweight. 10-20 glasses water/day.

11. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats-olive oil, cashews, avocado, and 1/3 from polyunsaturated fats- fish, peanut butter.

12. Avoid soft drinks and other calorie filled drinks.

13. I recommend consuming 25-35 grams of fiber per day.

14. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

15. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

16. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.

17. Be consistent! Don’t try to change everything at once. Aim for 2-3 improvements each week. Try to master 2-3 guidelines a week and then move down the list until you have mastered all 17.

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

Get A Sexy Stomach Without Doing A Single Crunch or Sit-up

What’s the main area everyone wants to improve and drop the fat from? The midsection! To get a sexy midsection, it’s gonna take some work. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:

“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What the hell’s going on?”

Well, before I reveal your six-pack abs blueprint, let’s first straighten out some very important myths about how to get six-pack abs:

Myth#1- Weight Loss is the Key to Seeing Your Abs

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock out your six-pack.

So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat. Traci Fadler has lost close to 5 lbs and has gained over 1.5 lbs of lean body mass in less than four weeks!! That’s awesome and a big congrats to her!



The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking.

Myth#2- Do Lots of Abs Work to Burn Off Stomach Fat

WRONG!

Spot reduction DOES NOT WORK. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection. See what I mean- spot reduction doesn’t work!

See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then if you have time, you can do some extra core work to please the abs training Gods. These are the types of workouts we do in class every session.

Myth#3- Crunches and Sit-ups Are the Best Exercises for Your Abs

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (sagittal - front to back, frontal - side to side, and transverse - rotational) by using plank exercise variations. Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing planks over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do Lots of Long-Duration Cardio to Burn The Fat Covering Your Abs

WRONG!

Both scientific research and real world case studies show that aerobic training for fat loss alone DOES NOT work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds. More on this to come!

Alright, enough with the warm-ups, let’s get right to the “workout” >>

The Anti-Crunch Six-Pack Abs Blueprint:

Step#1- Lose the Fat That Is Covering Your Abs So That You Can See Them

A.) Boost Your Metabolism – Eat To Lose

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 20 minutes of vigorous activity. Drink more on warmer days. I love drinking green tea every day to rev up my metabolism. It doesn’t have much caffeine and it has tons of antioxidants.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks - half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon (Omelettes are good)

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice

Lunch- Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash (Cupini’s in Lee’s Summit is awesome!!)

Pre-Bed Snack- Protein and Flax Shake – Mix either 1 cup of water or skim milk with protein powder with flax or pre-made protein shakes like Muscle Milk Light.

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. (You need to replenish your blood sugar)

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)

B.) Train To Lose Fat and Skyrocket Your Metabolism

- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise#
1 Single Leg Step Ups - Sagittal
2 Push-up Variation
3 Single Leg Squats
4 Inverted Bodyweight Rows
5 Medicine Ball Russian Twist

- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (stairmaster, elliptical, recumbent bike, jogging, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

Exercise#
1 Stationary Running
2 Jumping Jacks Variation

Step#2- Train your abs based on their true function: STABILIZATION

Below is one of my boot camp client’s favorite (and most hated) core workouts. It involves no crunches or sit-ups by using all plank stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!

The Power to the Plank Workout- Tabata Style

This 20-minute total body core workout focuses entirely on plank stabilization. The plank collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight plank position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – squeeze your butt like you have a million dollar lottery ticket in it and you don’t want it to fall out – be flat like a table top.”

Exercise#1- Front Plank Variation (static or dynamic)

Exercise#2- Left Side Plank Variation (static or dynamic)

Exercise#3- Right Side Plank Variation (static or dynamic)

Exercise#4- Back Plank Variation (static or dynamic)

Core training should be and will be the best exercise for functional training and of course, sexy abs.

Til next time, peace out!!

Twork it out,

Kri