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