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.

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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.

500 Challenge Workout with Sexy Back Boot Camps in Kansas City

300, 400, or 500 Challenge Workout with Sexy Back Boot Camps in Kansas City

Perform 30, 40, or 50 reps of each exercise. Start at #1 and go to #10. See if you can finish one set of 30's within 15 minutes, 40's within 20 mins, and 50's within 25 mins. Beginners, start without weights. Add weights for intermediate and advanced.

Here's your challenge!! Let's start!!!!

1. Goblet squats with weight – 20 lbs+
2. Negative or regular Push ups
3. Walking lunges with twist – 10+
4. Bent over 1 arm DB Row – 20 +
5. Ice Skaters – each side
6. Single leg front DB raise – 15 +
7. Squat Jumps (with dumbbells) – 10+
8. Single leg Alternating 2 arm DB Hammer Bicep curls – 15+
9. Alternating DB Front Step ups – 10+
10. Single leg 2 arm overhead DB Tricep Extension – 10 +

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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

Youth Fitness Programs with Workout at Sexy Back Boot Camps in Kansas City

Youth Fitness Programs are going to be bigger than adult fitness soon.

One in three youths is either overweight or obese. That's so sad.

Adults are the ones making the choices for kids on what they can and cannot eat.

Don't have unhealthy snacks at home, period. Simple.

That goes for you... and for them both.

Have healthy alternatives like apples, natural peanut butter, nuts, cheese...

Sexy Back Boot Camps is starting up a youth fitness program this Spring/Summer to help teach kids how to make fitness fun and healthy. Also, we will add Youth sports performance to help kids become bigger, faster, and stronger in their specific sports.

A school in the Blue Springs, Missouri school district, I found out yesterday, only has recess once per week. That's not enough time for kids to play.

Let's keep these kids moving and keep them healthy!!

Anyhow, things are moving, and they're moving fast!!

If we don't help the youth today, there may not be a healthy tomorrow.

Below is the workout we did in the beginning of this weeks training session.

Have fun!!
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Lateral Loading - Intervals
Week 2: Day 1 and 3 (Add Dyna Discs)
45-15’s: 3 sets of 3 exercises - 18 minutes
2 groups

Exercise
1. Bear crawls on speed ladder - Lateral
2. Partner High Fives -Alternating High fives
3. Pendulum -W/ a water bottle
Repeat for 3 total sets. Rest one minute and do the other series.

1. Lunge variations -Clockwork
2. Reverse plank -Single leg Weighted
3. 1/2 Bicycle crunch -Dyna disc
Repeat for 3 total sets. Rest one minute and finish off with Tabatas.

TABATAS: 8 Rounds
1. DB front chest push press -Squat
2. Fight stance alternating squat jumps -Every one

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!!



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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