OMG!! Another Yummy Meal!! Roasted Red Pepper Chicken and Avocado Salad

 If you follow my pictures posted on my Facebook pages, you see that I eat pretty clean. 

I'm not perfect, and I sometimes have my cheat days. 

These one cheat meals on Fridays or Saturdays are needed so I don't freak out and crave everything in sight!! 

You need a cheat meal too.

You're gonna think like you're cheating when you eat this cool yummy salad.

Here's a yummy recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad

• 1 medium ripe avocado, peeled, pitted and sliced
• 1 tsp.  lemon juice
• 1 bag (10 oz.) torn romaine lettuce (about 10 cups)
• 2 cups  shredded cooked chicken
• 1 medium tomato, cut into wedges
• 1 small  cucumber, sliced
• 1/4 of a medium Vidalia or Walla Walla onion, chopped
• ½ cup Red Pepper
• 1/2 cup  Light or Fat-free Italian Dressing
• ¼ cup Parmesan Cheese

Directions:

1. Toss avocados with lemon juice in large salad bowl.
2. Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
3. Add dressing; toss to coat.
4. Sprinkle with parmesan cheese.
5. Serve immediately.

Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here: 197 Healthy Fat Loss Recipes ebook <==

Twork it out,
Coach Kri

PS - If you've been on the lookout for simple and nutritious meals then look no further than the Prograde Recipe ebook <==

Wednesday Rapid Fat Loss Challenge Workout - 30 minutes or Less!! Can you do it??

Perform 4 sets of each series.  (Example: Do exercise a, b, a, b, a, b, a, b... and then move to series #2, and perform 4 sets of that series.)

Your goal is to finish all four series within 30 minutes. 

Choose your fitness level. Bronze, Silver or Gold for letters (a) and (b).

Split the group into each exercise, pairing teammates.

See which team finishes first in each fitness level in a little mini contest.

(Be sure to separate those who choose Bronze, Silver, and Gold)

Have fun!!

#1
a) Chest - Bent-knee push ups (12, 15, 20 reps)
b) Core - Bicycle crunches (20, 25, 30 reps)

#2
a) Legs – Frog Hops (12, 15, 20 reps)
b) Core - Vertical leg crunch (20, 25, 30 reps)

#3
a) Back – Bent over Reverse DB Flyes (12, 15, 20 reps)
b) Core - Reverse floor crunches (20, 25, 30 reps)

#4
a) Shoulders - Standing DB Shoulder press (12, 15, 20 reps)
b) Core - Plank to push ups (aka. Dynamic planks) (20, 25, 30 reps)

Vote for Jennifer Harper in the Kansas City Fitness Magazine Weight Loss Challenge Summer 2010

Jennifer Harper - Kansas City Fitness Magazine Weight Loss Challenge Summer 2010

I was active in my teenage years, weighing 145. During college I shot up to 180, then to 225 lbs 3 years after I graduated. I started out trying to lose weight and went from 225 to 175. I got pregnant and gained 75 lbs. After my son was born, I lost 70 pounds, going from 250 to 180 in 6 months. The day I got to 180, I found out I was pregnant again, and gained all 70 lbs back. After my 2nd son was born in December 2008, I again went from 250 to 180 in 6 months. I hit a plateau, gained 20 lbs, and then I met Kri. I've lost 2% of bodyfat to put me around 30% but I am ready to go all the way to 15% bodyfat.



Vote for Jennifer Harper NOW!!  Click HERE <==  Voting ends Tuesday morning 6/15/2010

I’ve tried almost everything that there is. It started as a teenager going to a weight-loss clinic where I was prescribed multiple pills by a doctor. I tried Fen-Phen in college, followed by my first round of Weight Watchers. I tried Body for Life, Success Meals and Slim in 6. Overall I had the most weight loss with Weight Watchers, but I found myself eating too many processed foods and trying to cut too many corners in the name of saving calories. I also had great success with Body for Life, but with 2 small sons I haven't had the energy or the motivation to make myself accountable for the workouts at home. I know the only way to get fit once and for all is to reduce calories and increase exertion. I bought a Bodybugg and gave the password to my trainer. Plus I attend class 3-4 times a week.

VOTE FOR JENNIFER NOW... WE ONLY HAVE UNTIL TUESDAY MORNING 6/15/2010!!

CLICK HERE TO BE ROUTED TO THE FACEBOOK PAGE.  THEN, CLICK "LIKE" UNDER THE PHOTO OF JENNIFER HARPER... IT'S THAT SIMPLE.

Thank you!!

Coach Kri Chay
Kri Chay 180 Fitness
Premier Youth Training - Youth Fitness and Sports Performance

Is Your Child A P.Y.T.?

P.Y.T. - Premier Youth Training

Is your child a P.Y.T.?? (Premier Youth Trainee)

If not, you need to sign them up quick.

We had so much fun on the morning kids fitness camp at Our Lady of the Presentation Catholic School parking lot a few weeks ago.

We played games, ran around, jumped, ducked, tagged, pulled, pushed... and many other crazy fun movements, geared to teach kids the skill of movement, which will create better athletes in teamwork, strength, endurance, leadership, nutrition, mobility...

We are proud to announce the launch of our kids camps this summer.

I know most parents already have their kids in this activity and that activity... but honestly... does having your child in more than one activity the best thing for them?

For those who have trained with me in fitness understand that I LOVE to teach and coach.

I teach and coach progressive movements/exercises for each individual for each fitness level.

This is the way coaching should be.

Kids are NOT small adults... they are kids.

And they should be coached as such.

They're still growing daily and proper applications in training should be applied.

Sports activities are awesome and I recommend all parents put their kids in sports.

So, if you just want your kids to become more active, or if you have kids or Sports Teams who need a proper, powerful progressive program, THIS is the program for them.

Just as in my adult women fitness boot camps, I will offer discounts for those who refer sports teams into my youth fitness program.

Please let me know if you have a kid(s) who would benefit from a program like this, or if you know of any school/sports teams that can benefit.


Thank you!!

Sincerely,
Coach Kri

PS - Refer sports teams to earn discounts on training for you in our busy women's boot camps or for your child in the youth camps.

Winners of Sexy Back Boot Camps BINGO Fitness and Nutrition Challenge in Kansas City

Winners of Sexy Back Boot Camps BINGO Fitness and Nutrition Challenge in Kansas City

You too can win prizes with us!!

You don't even have to be a member of Sexy Back Boot Camps to win!!

Check out the video below to see who won what prizes!!

The four ladies who finished BOTH the Fitness and Nutrition Challenges were:

DeeDee Naumann
Debbie Brockman
Kristi Bass
Christie Capos

Check out the video below to see who won what prizes!!

(We are having a $2,500 CASH Grand Prize BIGGEST WINNER, JEANS SKINNIER 6-Week WEIGHT LOSS CONTEST that starts Friday July 2, 2010. To read more or join, just go to my website http://www.sexybackbootcamps.com and/or email me: info@kc180fitness.com)



kri chay, kansas city, bootcamp, bootcamps, boot camps, boot camp, fitness, contest, challenge, Sexy Back boot camps,

How Does Strength Training Rev Up Your Weight Loss Efforts?

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I've heard that strength training increases my metabolism. How does it do that and will that help me lose weight?



A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.

Just so we’re all on the same page, let’s talk about the components of our metabolism:

First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.

Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.

Third, we have the Thermic Effect of Feeding, or TEF. This is the amount of energy expended to eat and digest food and use those nutrients to create more energy.

So our metabolism, known as total energy expenditure (TEE) = RMR + TEA + TEF. Each component is different for each person, resulting in unique metabolic rates.

Strength training increases our TEE by elevating the amount of calories expended in activity (TEA). The harder you strength train, the greater the amount of calories you burn through exercise. In turn, if your food intake does not highly exceed your needs and consists of quality choices, you will lose weight and body fat.

Interestingly, strength training also increases the amount of calories expended in your RMR. The reason it does this is by increasing the amount of lean muscle mass you carry, which requires more energy to maintain and repair than fat tissue.

Both strength training and endurance exercise will increase your energy expenditure at the time of activity, and for a few hours afterwards, when they are conducted at the same intensity (you all have experienced that increase in hunger after a good workout, whether it be strength or cardio work).

However, strength training is unique in that if you perform multiple sets of a challenging weight to failure, scientists have shown that the energy expended afterwards, known as EPOC (excess post-exercise oxygen consumption) can be elevated for 24-36 hours. Some people call this the “Afterburn” effect of serious strength training.

Overall, strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires “strength” so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat and look better in your clothes – and that’s what we’re all looking for, right?

The Simpler Way: New METABOLISM

Prograde’s new METABOLISM dietary supplement is intended to serve as a simple tool for helping you “exercise” your metabolism, raise your calorie-burning rate and get you into the negative fat balance territory where fat loss actually occurs.

Every Prograde products comes with a 60-day, 100% money-back guarantee.

You've got nothing to lose (and everything to gain) by putting your trust in Prograde Nutrition!

Place your order toll free today! 1-888-9GETPRO (1-888-943-8776) Mon-Fri 9am-7pm EST

Or use our 100% secure online ordering system below.

CLICK HERE TO GO TO ORDER PAGE <==

===
Twork it out!

Coach Kri Chay
Sexy Back Boot Camps in Kansas City

Were You Ever Suspended? Training with Todd Durkin in Kansas City

I was actually a good kid in school.

I was never suspended.

If you've ever seen the movie Over the Top with Sylvester Stallone... I was kinda like that.

He was a super nice guy when he was in public, but when he competed... he flipped his hat backwards, and was a completely different person.

Everybody has different sides of themselves, whether it's the "business" person, or the "casual" person.

Stallone trained and still trains hardcore for maximum fat loss and lean muscle build.

A few weeks ago, I had the pleasure of training with one of the top fitness trainers in the United States, Coach Todd Durkin.

Check out a short (1:16) video of me getting my butt whooped by Coach Durkin. ==>



He uses suspension training from these TRX suspension bands to achieve top performance in his athletes... including Super Bowl quarterback Drew Brees.

NOW, Check out the video below of Todd Durkin and Dree Brees using the TRX Suspension System ==>



After you watch the second video, let me know if you think you can benefit from a TRX Suspension System by emailing me: kri@sexybackbootcamps.com

Have you ever failed at something?

Have you ever failed at something?

Or a lot of things??

Check out this quick 1:16 video below.

Why do you do what you do everyday?

I do what I do because I enjoy helping people.

I work with hundreds of women who want and need help, not only with weight loss but also to let them know that there is always a way.

It's not going to be easy.

You will fail.

But you have to get back up... dust it off... and try again!!

I will venture out and continue helping people, as we add a Youth Fitness and Sports Performance program to our business model.

There aren't very many youth fitness programs in Eastern Jackson County - Kansas City that teach and coach fitness and sports performance.

I've seen a basic "daycare" which a fitness company calls a "fitness" program.

Most of these programs cater to elite high school athletes, but what about the young kids growing up who are still learning, the elementary or middle schooler... or those who don't have the talent or skill to be the next BIG thing?

I want to help those kids out.

They may be the next BIG thing, a hidden gem.

A late bloomer.

We, as parents, need to teach and coach our kids, but let them grow.

Let them fail, so they learn.

I have failed.

Have you??