Be Formless... Adapt and Be Premier

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2012-01-20T12:03:00.001-06:00

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Kri Chay
Founder, CEO at KC180Fitness LLC · University of Iowa · Lees Summit, Missouri

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Reminder: Kri Chay invited you to join Facebook...

2012-01-05T12:35:00.001-06:00

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Hi,

Kri wants to be your friend on Facebook. No matter how far away you are from friends and family, Facebook can help you stay connected.

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Kri Chay
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Check out Kri Chay's Urban HIIT FITT

2011-12-20T00:24:00.003-06:00

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Check out Kri Chay's Urban HIIT FITT

Hi,

Kri Chay's Urban HIIT FITT is inviting you to join Facebook.

Once you join, you'll be able to connect with the Kri Chay's Urban HIIT FITT Page, along with people you care about and other things that interest you.

Thanks,
Kri Chay's Urban HIIT FITT

To sign up for Facebook, follow the link below:

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Check out Kri Chay's Urban HIIT FITT

2011-12-20T00:24:00.001-06:00

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8 people like this

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Check out Kri Chay's Urban HIIT FITT

2011-12-20T00:20:00.003-06:00

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Check out Kri Chay's Urban HIIT FITT

2011-12-20T00:20:00.001-06:00

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Check out Kri Chay's Urban HIIT FITT

2011-12-20T00:19:00.002-06:00

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Check out Kri Chay's Urban HIIT FITT

2011-12-20T00:19:00.001-06:00

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8 people like this

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2011 Training Schedule for Urban HIIT FITT

2010-12-13T16:10:00.001-06:00

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

Donate to community

2010-12-09T13:37:00.003-06:00

Please help Urban HIIT FITT give back to our community through Harvesters: the community food network! I had mentioned this on the original document sent on Facebook and email too.

This Friday December 10th through December 23rd we are hosting a food drive for Harvesters. Help us feed those in need and you'll be entered into a drawing to win great prizes and memberships to Urban HIIT FITT this Friday at the Grand Opening.

To be entered into the raffle to win great prizes this evening, here's how it'll work. See below.

Bring in:
5 cans/items = 1 entry in the drawing (see below for item details)
10 cans/items = 2 entries in the drawing
20 cans/items = 5 entries in the drawing
(Only one entry per prize category. Example: You cannot enter 5 entries into 12 months of free training)

Winning names will be drawn this Friday December 10th only. You have to be present to win. We have giveaways such as:

lululemon yoga wear for men and women, other clothing items, water bottles, gift certificates (valued >$600)
TRX Suspension bands training in-home edition ($199 value)
60-minute massage (2 quantity) (valued >$150)
Dick's Sporting Goods gift certificate
Fr.ee training to Urban HIIT FITT (3, 6, and 12 months of fitness training)
AND More...

Be sure to SAVE THE DATE and come check out the Open House this Friday from 5-10 pm!! Start out the evening with a free massage from massage therapist Diana, owner of A Healing Place of Massage.

Then, listen for your name as we call out raffle winners every thirty minutes for prizes totaling well over $4000, such as clothing, workout equipment, training, and more.

Jump to Blue Springs Chiropractic Health Center owners Pat and Aston Goldsworthy and get assessed and screened if you have back, knee, or neck issues.

After that, grab a free glass of wine from Carolyn, owner of Happy Hour Wine and Spirits (not too many though) lol. ;)

I will be offering discounts on training this evening, and also on workout equipment such as the TRX Suspension system and Insanity 13 DVD set of workout dvds to do at home on your days off.

BONUS, the complimentary grocery store tour and nutrition seminar is this Sunday 8:30-10:30 am at Blue Springs Hy-Vee. You don't want to miss this.

I don't expect you to stay the entire evening (ok.. yeah I do) lol, but just come and check us out and please tell all your friends about us.

Hope to see you and your friends at the event.

Thank you for your support to me and the community!!

HIIT Cardio Training Keeps The Freaks Running

2010-09-28T23:23:00.000-05:00

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

2010-08-30T11:51:00.000-05:00

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

2010-08-22T22:07:00.007-05:00

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

2010-08-20T01:40:00.000-05:00

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

2010-08-12T15:59:00.002-05:00

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

2010-08-06T14:07:00.000-05:00

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

Kyle Harrod's MaxFit Boot Camp Fat Burning Workout

2010-08-05T10:30:00.000-05:00

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

2010-08-04T15:59:00.000-05:00

Corporate Wellness Fit Boot Camp Client Crystal Doss in Kansas City

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

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

2010-08-02T15:46:00.000-05:00

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

Liz Chavez Loses 11 lbs in 2 weeks with Metabolism Makeover

2010-07-30T08:04:00.000-05:00

Liz Chavez Loses 11 lbs in 2 weeks with Metabolism Makeover at Sexy Back Boot Camps with Kri Chay

Amy Coney Loses 8 lbs in 2 weeks with Sexy Back Boot Camps in Kansas City and the Extreme Metabolism Makeover

2010-07-26T23:50:00.000-05:00

Amy Coney Loses 8 lbs in 2 weeks with Sexy Back Boot Camps in Kansas City and the Extreme Metabolism Makeover

Dustin Raines Loses 5 Lbs in Only 2 Weeks with Sexy Back Boot Camps in Kansas City with Kri Chay

2010-07-25T22:24:00.000-05:00

Dustin Raines Loses 5 Lbs in Only 2 Weeks with Sexy Back Boot Camps in Kansas City with Kri Chay

click on video below to see how Dustin lost five pounds of unwanted, nasty fat ==>

Angela Shutt Loses Over 4% Body Weight in Only 2 Weeks with Sexy Back Boot Camps Kansas City

2010-07-24T14:01:00.000-05:00

Angela Shutt Loses Over 4% Body Weight in Only 2 Weeks with Sexy Back Boot Camps Kansas City

click on video below to see how Angela lost weight fast!! ==>

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Kellie Baker Loses Over 8 lbs in Only 2 Weeks with Sexy Back Boot Camps Metabolism Makeover

2010-07-23T11:30:00.002-05:00

Kellie Baker Loses Over 8 lbs in Only 2 Weeks with Sexy Back Boot Camps Metabolism Makeover

Click on video below to watch ==>

How David LaBatt Lost Over 21 lbs in Only Two Weeks in Kansas City for Metabolism Makeover

2010-07-20T16:31:00.000-05:00

How David LaBatt Lost Over 21 lbs in Only Two Weeks in Kansas City with Kri Chay

Sexy Back Boot Camps - Metabolism Makeover

Sondra Johnson Loses 9 pounds lbs in ONLY 3 weeks at Sexy Back Boot Camps in Kansas City

2010-07-19T13:06:00.003-05:00

Sondra Johnson Loses 9 pounds lbs in ONLY 3 weeks at Sexy Back Boot Camps in Kansas City

She hasn't missed a single session in over 5 months!!

Congrats to Sondra of the Oak Grove Corporate Camp of KC 180 Fitness.

click below to watch the short video ==>

Workout of the Day - Strength Training for Sexiness

2010-07-13T13:33:00.000-05:00

Workout of the Day - Strength Training for Sexiness with Sexy Back Boot Camps

Click on picture below to see the workout.

6 Week Biggest Winner Challenge BINGO Game

2010-07-07T16:21:00.000-05:00

Click on picture below to see, and print the 6 Week BINGO Game Challenge for Biggest Winner Contest!!

Have fun!!

High Intensity Fitness Training for Youth Fitness or Rapid Fat Loss - Tabatas

2010-07-05T22:36:00.003-05:00

Tabatas

4 sets each series. 20-10's. Perform each exercise maximum effort 20 seconds ON, 10 seconds OFF. Tabata.

(click on picture to see larger view)

This is to be done with high intensity, for youth fitness training or rapid fat loss training.

Have fun!!

Sexy Back Boot Camps in Kansas City with Kri Chay

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

2010-06-23T17:28:00.000-05:00

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:

Toss avocados with lemon juice in large salad bowl.
Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
Add dressing; toss to coat.
Sprinkle with parmesan cheese.
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??

2010-06-15T22:07:00.001-05:00

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

2010-06-14T09:01:00.001-05:00

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.?

2010-06-13T21:13:00.000-05:00

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

2010-06-09T14:55:00.000-05:00

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?

2010-06-05T17:24:00.000-05:00

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?

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===
Twork it out!

Coach Kri Chay
Sexy Back Boot Camps in Kansas City

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

2010-06-03T11:57:00.000-05:00

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?

2010-06-01T23:47:00.000-05:00

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??

Youth Fitness Camp winners and Just For Her Expo Winners in Kansas City

2010-05-26T00:27:00.015-05:00

And the winners are....

Stay tuned...

This past Saturday was awesome!!!

We had two events in one day.

First, we had our first youth fitness and sports performance camp from 8-10 am in Lee's Summit at my corporate boot camp location catholic school of Our Lady of the Presentation.

We had a total of 12 kids show up with their moms.

We had SO much fun with hula hoops (remember those??), running, jumping, simon sez, and much more.

Every kid received their own pair of my Kri Chay's Jump Chux, so they can have fun and exercise at home.

This is only the first day of many days to come, as we launch our youth fitness and sports performance program called Premier Youth Training on Monday June 14, 2010.

Many parents are looking for activities for their kids this summer, and may have already found something.

But if they're looking for a fun, safe and effective training program for their kids to be better athletes, or just general fitness, come have them join our awesome program.

For more info, please contact me by text/call: 816-754-6692

The other event was the Just For Her Expo in Overland Park, Kansas at the Overland Park Convention Center.

I want to thank everyone who helped make it possible, all my lovely ladies in yellow, sporting the Sexy Back Boot Camps t-shirts and my trainers.

I want to also thank everyone who came to our booth.

It surprised me how many ladies told me the same thing...

They said they were bored with the usual gyms around the area, how they don't teach them anything, how they want something like what we were offering, but just couldn't find it in Johnson County.

We have grown from 12 clients in August 2008, to over 200 clients... all female clients in my community camps in Blue Springs and Lee's Summit, and my corporate camps in Lee's Summit, Independence, and Kansas City.

Our purpose in coming to Overland Park was to show Johnson County that we were out there. We are very close nearby on the Missouri side, just waiting to come over to Kansas.

But... we need your help. We need your voice and your connections.

We want to come to Kansas but are still looking for a location, or better yet, to start a corporate boot camp with your company.

If you are interested in us coming to your business/company/school/catholic school/church or whatever other organization you are involved with, please let us know.

Okay... and the winners of the drawings from our booth at the Expo are...

1) Julia Smith - Bolero Salon 30 minute massage ($50 Value)
2) Jeannine Bell - Lucy Active wear/yoga wear - $75 Gift Card
3) Molly Wable - Victoria's Secret - $25 Gift Card
4) April Salli - One Month Free Boot Camp Classes ($254 Value)
5) Danielle Fehringer - Free Sexy Back Boot Camps T-shirt ($20 Value)
6) Susan Rouchka - One Month Free Boot Camp for her son/daughter ($254 Value)
7) Allie Maxwell - 50% off One Month Free Corporate Boot Camp for her company ($1,500 Value)
8) Pamela DeMars - One Month Free Boot Camp Classes ($254 Value)

(If these ladies don't respond to claim their prizes on Facebook, or send email to me by Friday 5/28/2010 at 11:59 pm CST, I will pick new names)

Biggest Winner, Jeans Skinnier Weight Loss Contest in Kansas City for Men and Women

2010-05-20T12:35:00.012-05:00

$2500 Cash Grand Prize.

Do you want to be the Biggest Winner?

All you have to do is gather a group of motivated men and/or women, and start losing weight for summer.

It's what you want to do anyway, so why not join this contest as motivation to win some money??

The contest starts July 2nd, but you have to sign up NOW!!

We do our first measurements between June 28th - July 1st.

(click the image at the top to get a bigger picture of the flyer)

Biggest Winner, Jeans Skinnier Weight Loss Contest in Kansas City.

$2500 Cash Grand Prize.

Men and Women allowed.

Get your friends, and let's have some fun!!

You have less than two weeks to gather your teams.

Bring sexy back this summer, and get back into those skinny jeans.

Get a flat stomach and toned arms!!

And of course into that sexy swimsuit.

You can be a BIGGEST LOSER... Or you can join us to be the BIGGEST WINNER!!

Be sure to "Friend" me on Facebook ==> Kri Chay <== and join our Groups page for tips and tricks on how to lose weight and tone up this summer!

Click the image below to read more details and contest rules on how to win...

Please support us to Burn Calories for Cancer

2010-04-10T23:29:00.004-05:00

Hey what's up friends and family,

I am writing to tell you of a unique and exciting opportunity for you to join me in the fight against cancer. I have joined the American Cancer Society's Team ACS which will allow me to raise funds for and awareness about cancer.

As you may know, we are a growing fitness business in Kansas City for adult fitness and youth fitness. Our goal is to teach and coach others to live a healthier lifestyle and become better at whatever fitness goal they wish to achieve, whether that's learning to eat proper, or run faster as an athlete.

We will be putting on a fitness charity event this coming Saturday in memory of Kim Lovan's father, Ben Meissen, who passed away from lung cancer in April 2007. We'd love for you to join us if you could, but if you cannot, we'd love to have you donate to our page here to help others with cancer.

Did you know that studies estimate that 1.368 million Americans will be diagnosed with cancer this year? By joining Team ACS, I will help raise funds for and awareness of cancer so that all of our families can enjoy a cancer-free future!

As part of the event, I pledged to raise money. I set a personal goal and I'm asking my friends and family to support my effort. With the donations raised, the American Cancer Society will continue to make progress in the fight against cancer.

It is faster and easier than ever to support this great cause--you can make a donation online by simply clicking on the link at the bottom of this message. Whatever you can give will help. I truly appreciate your support!

Thank you for your continued support.

Coach Kri

Click here to visit my personal page.
If the text above does not appear as a clickable link, you can visit the web address:
http://main.acsevents.org/site/TR/TeamACS/TACSFY10National?px=15453237&pg=personal&fr_id=27330&fl=en_US&et=0cRvPr_qWWAfGVbVmsklOA..&s_tafId=508653

Click here to view the team page for Team Meissen
If the text above does not appear as a clickable link, you can visit the web address:
http://main.acsevents.org/site/TR/TeamACS/TACSFY10National?team_id=711814&pg=team&fr_id=27330&fl=en_US&et=jzR2jmrO-nHm2SJAjH5wWg..&s_tafId=508653

Click here to view the company page for Kri Chay 180 Fitness
If the text above does not appear as a clickable link, you can visit the web address:
http://main.acsevents.org/site/TR/TeamACS/TACSFY10National?company=Kri+Chay+180+Fitness&pg=company&fr_id=27330&fl=en_US&et=52-E4XRP9YrAUK8Lnkt2WQ..&s_tafId=508653

Yummy Yummy Peanut Butter Banana Breakfast Shake (Super Easy Recipe)

2010-03-31T13:25:00.004-05:00

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.

==============

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

2010-03-22T00:41:00.006-05:00

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

2010-03-11T15:04:00.003-06:00

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

2010-03-09T04:47:00.007-06:00

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!!
=================

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

2010-03-07T12:06:00.003-06:00

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

2010-03-06T21:23:00.003-06:00

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

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

2010-02-27T05:06:00.002-06:00

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Fourteen

Activity Challenge
Get rid of your computer chair and use a stability ball as your seat for at least 10 minutes… if not the entire day.

Exercise Challenge
Part 1: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part 2: Perform 2-3 sets of 12-15 reps of the following upper body exercises:
. Push ups
. DB Flyes
. Lat Pull with Bands
. Back Extension on the Ball
. Seated Overhead Press
. Tricep Extension w/ DB’s
. DB Bicep Curls

Flexibility Challenge
Perform at least 10 minutes of post-workout stretching

• Arm circles
• Trunk rotations
• Leg swings
• Standing hamstring stretches
• Standing quad stretch

Mental Challenge
Meditate at least 3-minutes straight without interruption

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 13 of 20-Day Sexy Back Fitness Challenge to Lose Weight

2010-02-15T23:11:00.003-06:00

Day 13 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Thirteen

Activity challenge:
Get in at least 15 minutes of walking done today.

Exercise challenge:
Do a steady, light-medium cardio tworkout session for at least 20 minutes or more.

Flexibility challenge:
Perform the following stretches.
1. Cat stretch
2. Iron cross
3. Scorpion
4. Single leg quad stretch

Nutrition challenge:
Take a look at your eating habits and diet and determine if there’s a new way of eating you can try for one day.

Mental challenge:
3-minute total relaxation

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 12 of 20-Day Sexy Back Fitness Challenge to Lose Weight

2010-02-14T20:36:00.002-06:00

Day 12 of 20-Day Sexy Back Fitness Challenge to Lose Weight

I'm back from Louisville baby!!

Here's your new challenge of the week. This is an awesome challenge day to start off your Monday.

Have fun!!

Activity challenge:
Park in the furthest parking spot from the door

Nutrition challenge:
Try at least one new fruit or veggie you’ve never tried before

Execise challenge:
Perform 50-10’s of the following five exercises. Two sets. 10 minutes.

1. Bicycle crunch
2. Prone ball back extension
3. Crunches w/ medicine ball
4. Prone knee tucks on the stability ball
5. Long lever ball crunch

Mental challenge:
Do something you really enjoy but rarely do. Spend 5-10 minutes doing it today.

Record your workouts and meals in your journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

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2010-02-13T14:53:00.000-06:00

Come watch videos and live shows on Ustream.Tv Ustream.Tv!

Day 11 of 20-Day Sexy Back Fitness Challenge to Lose Weight

2010-02-13T05:54:00.003-06:00

20-Day Sexy Back Fitness Challenge
Day 11

Activity Challenge:
Avoid all escalators, elevators, and anything assisted. Use stairs when possible.

Exercise Challenge:
Do at least 30 minutes of cardio and push yourself to go harder, faster, or higher at least three times during your workout.

Flexibility Challenge:
Perform stretches 2 x 30 seconds each.
• Bend over, right over left/left over right hamstring stretch
• Feet wide, bend over reaching to both sides
• Iron cross
• Lunge/hip flexor stretch

Nutritional Challenge:
After one meal today, take 5 minutes to write in your food journal recoding what you ate, how much you ate, and how you felt eating (too full? Still hungry? Satisfied?). Find one small way to make that meal healthier.

Mental Challenge:
Choose one chore you’ve been putting off and spend 5-10 minutes doing it.

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 10 of 20 Day Sexy Back Boot Camps Fitness Challenge in Kansas City

2010-02-10T01:02:00.004-06:00

Day 10 of 20 - Sexy Back Boot Camp Fitness Challenges

Are you one of the elite ladies in camp that stays on track and is dedicated and committed to bringing sexy back?

Well, here are some challenges for you. Have fun!!

Movement Challenge:
Set an alarm on your cell phone to go off every two or three hours. When the alarm goes off, take a break or grab a healthy snack, or both. Walk around and stretch a little.

Exercise Challenge:
Perform 2 sets of 50 seconds of each exercise with maximum effort. Take a 10 second rest in between exercises. 20 minutes total. Have fun!!

1. Squat
2. Push ups
3. Lunges
4. Bent over DB Rows
5. Standing DB lateral raises
6. DB hammer curls
7. Seated tricep DB extensions
8. Bird dogs
9. DB Russian twist
10. Standing DB shoulder press

Flexibility Challenge:
Perform the following stretching exercises twice today:
. Hip Flexor Stretch
. Hamstring Stretch
. Lunge Stretch
. Chest Stretch against Wall
. Full Body Stretch

Nutritional Challenge:
Deal with your cravings by making a conscious choice either to give in to it or meet your needs in other ways.

Mental Challenge:
Take five to ten minutes to massage your hands and feet.

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 9 - Sexy Back Boot Camps 20-Day Fitness Challenge

2010-02-08T23:35:00.003-06:00

20 Day Sexy Back Fitness Challenge List

Day 9

Exercise Challenge:
Complete a cardio workout with no distractions (no music, TV, talking, etc.)

Flexibility Challenge:
3 x 30 seconds each

Cat Stretch
Bridge
Downward Dog to Upward Dog

Nutritional Challenge:
Cravings!! ==> Check your cravings by writing down when you have them, what you're craving and any emotions, stress or other issues you're experiencing.

Cardio Challenge:
Complete a cardio workout routine with no distractions

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 8 of 20 - Sexy Back Boot Camps in Kansas City Road to Skinny Jeans

2010-02-07T20:59:00.004-06:00

Day 8 of 20 - Sexy Back Boot Camps in Kansas City Road to Skinny Jeans

The Saints came marching, in Super Bowl 44!!

Now, it's back to the real world. Too bad for Dallas Clark and the Colts.

Alright, here's the new challenge below for Monday February 8, 2010.

Accumulate 15 minutes of walking up stairs or hill-climbing/running. You can also use the stairmaster in the gym.

Exercise:
Spend 10 minutes doing abdominal work. You can do three sets of Tabatas Around the World Core Training or do an ab routine of your own.

Around the World – 20 seconds ON, 10 seconds OFF.

1. Plank
2. Side planks – R
3. Bicycle crunches
4. Side planks – L

Flexibility:
Do these stretches throughout the day. Spend at least 5 minutes on these stretches.

1. Cat stretch
2. Bend over, hamstring stretch (right over left, and left over right)
3. Bridge
4. Downward dog to upward dog yoga stretch

Nutrition:
Eat at least one serving of fruit with ever meal and snack today. (Only on low or high carb days)

Approved Fruits:
Cherries
Grapefruit
Prunes
Apricots, dried
Apple
Peach, canned in juice
Pear, fresh
Plum
Strawberries
Orange
Peach, fresh
Pear, canned
Grapes

Mental Challenge:
3-minute meditation and relaxation

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

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Day 7 - Sexy Back Boot Camps 20 Day Challenge to your Skinny Jeans

2010-02-07T11:06:00.003-06:00

Day 7 - Sexy Back Boot Camps 20 Day Challenge in Kansas City

Let's get back into those skinny jeans!!

It's Super Bowl Sunday - the Saints vs the Colts. Who will win??

While watching the Super Bowl or TV, get up during every commercial break and walk around, stretch, or exercise.

Exercise:
Tabatas – Perform 3 sets of 20 seconds of the following exercises with 10 seconds rest between exercises with maximum effort. It will take you only 12 minutes.

1. Push-ups
2. Bodyweight squats
3. Bent over Dumbbell (DB) rows
4. DB Alternating reverse lunges
5. 2-arm DB overhead shoulder press
6. DB 2-arm hammer curls
7. DB Side lunges
8. DB tricep kickbacks

OR:
Do another workout that you’re familiar with.

Flexibility:
Do 15 minutes of stretching of your own flexibility routine.

Nutrition:
Try at least one fruit or vegetable that you’ve never tried before OR one that you haven’t had in a long time.

Before you go to bed, take five minutes and write down at least 5 things you accomplished today and at least 5 things you’d like to accomplish tomorrow.

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

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Day 6 of 20 Day Challenge at Sexy Back Boot Camps

2010-02-06T07:33:00.001-06:00

Day 6 challenge at Sexy Back Boot Camps in Kansas City

Stay Active:
No sitting down all day, unless it’s on a stability ball

Exercise:
Do 30 minutes (altogether or split throughout the day) of medium intensity cardio

Flexibility Challenge:_Perform the following stretches 2 x 30 seconds
. Cat Stretch
. Calf Stretch
. Iron Cross Stretch
. Back Stretch
. Neck Stretch

Nutrition:
Make something healthy for lunch or dinner that you’ve never made before.

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 5 of the Sexy Back Boot Camp 20 Day Challenge

2010-02-04T22:45:00.004-06:00

Sexy Back Boot Camps Challenge – Day 5

Move Move Move... Or sit sit sit...

Which verb is going to get you to your sexiness?

Exercise:
Perform 30-45 minutes of medium intensity, steady-state moderate cardio. You can split the times throughout the day. Example: Jog 4.5 mph on treadmill at level 1 incline for 20 minutes in the morning. Then, jog outside for 20 minutes.

Flexibility:
Stretch 30 seconds each body part/stretch.
• Neck (pull down, side, side, back)
• Standing trunk rotations
• Single leg arm circles, each direction

Nutrition:
If you go out to eat today, go online first and find a restaurant nearby that has their nutritional info. Choose the healthiest meal out of this online menu.

Relaxation:
5-minute meditation. Print off or cut out a picture of a destination or vacation resort you would rather be than at your current location. Keep this with you at all times to remind yourself to take a “vacation” everyday.

Record your workouts and meals in your food journal.

If you have not completed some of the things on this checklist, make a note of what you still need to do and when you will do it:

If you completed all the assignments, write down what you found the most challenging and why:

Sexy Back Boot Camps Challenge – Day 4 of 20 Day Challenge

2010-02-04T01:09:00.003-06:00

Sexy Back Boot Camps Challenge – Day 4 of 20 Day Challenge

1) Flexibility:
Perform the following stretches today. 3 x 30 seconds each.
• Side lunge stretch each side
• Hip flexors stretch
• Bend over, hamstring stretch
• Full body stretch

2) Exercise:
Perform a 20-minute Tabata set. 20-10’s. Perform 20 s ON with 10 s OFF in 4-minute intervals. Rest one minute between interval sets. Choose four exercises, mixing upper body and lower body, and create a Strength Workout for yourself.

3) Activity:
Time your meals. Grab your phone and set it to go off/vibrate every three hours. Eat your breakfast, and set your alarm for every 3 hours from there. The first alarm should be your morning snack, next is lunch, next is afternoon snack, the next is your dinner, and last is an optional evening snack before bed. This should equal six small meals.

4) Nutrition:
Go through your pantry and determine whether a food item is healthy or if you need to find a substitute. Throw away everything that will not help your towards your fitness goals.

5) Be alone. Spend time with yourself for five minutes. Relax your mind and body by focusing on your breathing. Take deep breaths in through your nose and out your mouth.

6) Record your workouts and meals in your food journal.

If you have not completed some of the things on this checklist, make a note of what you still need to do and when you will do it:

If you completed all the assignments, write down what you found the most challenging and why:

Day 3 - 20 Day Sexy Back Fitnesss Challenge

2010-02-02T19:00:00.004-06:00

Day 3 Challenge

Exercise:
CORE CIRCUIT - All Levels: Beginner and Intermediate (Dynamic)
3 sets - SLOW
3 X 30 Seconds Each. 10 Seconds Rest.

Planks
Side Plank - R
Bicycle Crunch
Side Plank - L
Mountain Climbers

Stretch:
Yoga moves - 30 seconds each
3 x 30 seconds. 10 second rest.

Downward Dog (butt in air)
Upward Dog (arch of back)
Yoga squats
Iron Cross
Scorpions (reverse iron cross, on stomach)

Nutrition:
Eat two to three healthy snacks
100-200 calories each. Good balance of protein and carbs.

Extra Bonus:
Cardio 20 minute Tabatas of your choice of 4 exercises, upper body and lower body mix.
20-10's. Perform 20 seconds ON, 10 seconds OFF.

If you have not completed some of the things on this checklist, make a note of what you still need to do in your food journal, and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why.

Sexy Back Boot Camps Throws Down 20 Day Challenge

2010-02-02T04:19:00.006-06:00

Why?

Why do you kick butt tworkin' on your fitness with us?

Why do you twork it out so hard, and then give up when away from the training session?

What is your purpose? Why are you here?

I want to know your answers down below.

Leave me a comment.

When you make a public announcement about something, you let the world know that you are doing something.

When you do this, you put a sense of worth behind what you say.

For the next 20 days, you will have a challenge every single day. A few challenges.

Day 1 Challenge: Put the scale away. You can only use our scale. Some ladies are on there two or more times during a 24 Hour time period.

Also, consume less than 50 grams of carbohydrates three days per week, for a "NO" carb cycling.

You will have to increase your protein and healthy fat intake on these days.

Lastly, plan your cheat days for nutrition every week.

It's better to plan, than to just eat, eat, eat.

And ask yourself, why did I cheat? How did I feel at the time? Was I depressed?

Super, extra hungry? Sad? Mad? Bored? Were you not prepared?

When we say "cheat", we don't mean pizza, margaritas, beer, then dessert and wine all in one sitting.

I mean one frappuccino from Starbucks (which can be a ton of empty calories) or one donut a week.

So, the next time you come across this similar situation again, you will be better prepared on what to do.

How will you accomplish these challenges?

This is the first day of the 20 Day Challenge of Sexy Back Boot Camps.

How will you do?

Asian Secret to Burning Fat is...

2010-01-31T14:32:00.007-06:00

You know what the Asian secret is to burning fat?

Move.

Just move more.

Other countries around the world move much more than Americans.

They don't always eat the best things or stick to a specific calorie range neither.

But they MOVE.

My cousin Toney just got back from Cambodia, my homeland, and he said he walked everywhere.

Nowadays, it's sad because McDonalds and Burger King and other fast food joints are popping up in other countries around the world.

There aren't many 24 Hour Fitness joints or Gold's Gym, Slim 4 Life, or Weight Watchers.

So the next time you're out running errands, try parking further away from the front door, taking the stairs instead of elevators, or sitting on the stability ball as a computer chair instead of regular desk chair or couch.

Try walking. Just walk, walk, walk.

After you've hit a plateau and want to lose more fat, try jogging/running.

Running is a great way, and cheap way to burn off those nasty love handles.

When you run outdoors, you have to fight inertia, which is gravity's pull on earth, so you will burn more calories than if you were on a treadmill.

Today, we ran a 5K to benefit the kids of TLC Kansas City in the Groundhog Run 2010.

Check out this 49 second video that shows the craziness of people coming together in fitness.

Join us later this year sometime and show your support to yourself and to the community.

We have Trolley Run, Westport St. Patty's Day Run, Hospital Hill, Mother's Day, Susan G. Komen, and many more....

Sexy Back Boot Camps Peripheral Heart Action Workout in Kansas City

2010-01-24T16:30:00.003-06:00

60-15 mp3 Soundtrack <== Right click and Save to your computer, and save to iPod or music mp3 player.

Use the workout audio of Workout Muse for this crazy, fat burning training below.

Sometimes, bringing sexy back can be hard work...

But it doesn't have to be.

All you need to do for the next week, and onto the next few weeks is follow the program.

That's it.

The "workouts" will be tough as you push through them with your maximum effort.

But figuring out WHAT to do will not be hard work.

Check out these videos for your training this Monday and Friday.

Have fun!!

Two Levels: Beginner and Intermediate

Beginner:

Intermediate:

60-15 mp3 Soundtrack <== Right click and Save to your computer

Kri's Killer 60-30-30 Training Session

2010-01-18T16:31:00.003-06:00

Use the audio downloaded from the previous blog and do it on this workout.

It's a KILLER WORKOUT!!

Guaranteed to kill your arms and... well... basically your whole body.

I guarantee you that you will build muscle and tone up fast if you do this at least two times per week for four weeks.

Here it is....

Lateral Loading (Finish each tri-series before moving to the next): 3 sets each series. Do 60 seconds the first exercise, 30 seconds for 2nd and 3rd exercises.

• Bent knee push ups to rotation
• Jumping claps
• Yoga squats

• Squat Thrust or Burpee
• Side Plank - Right
• Side Plank - Left

• Single leg DB overhead extension
• Front to back frog hops
• Alternating front step ups

• Stationary Lunge to DB Bicep Curls (switch legs half-way)
• 1/2 Bicycle Crunch - Right
• 1/2 Bicycle Crunch - Left

kri chay with sexy back boot camps

Sexy Back Boot Camps Set Guinness Book of World Records by hosting Workout Worldwide

2010-01-10T07:10:00.005-06:00

Sexy Back Boot Camps Set Guinness Book of World Records by hosting Workout Worldwide in Kansas City with Kri Chay, Greg Justice of AYC Health and Fitness Inc, and Ryan Layman of Ryan Layman Fitness LLC.

60-15's: You will alternate between 60 seconds of work with 15 seconds of rest. Repeat this sequence for the ten exercises. There are three sets, each set will be increasing in intensity. You will start with Bronze in the entire first ten minute sequence, move to Silver in the second, and increase to Gold in the third set. Rest two minutes between each set.

Exercises:

Speed Jumps Variation
1.5 Push-ups Variation
Stop and Go Squat Variation - Hold 4 sec.
Prone Posterior Chain Hold Variation
Spiderman Mountain Climber Variation
1-Leg SLDL Variation (switch half-way)
Push up to Rotation aka T-Push-up Variation
Lunge and Twist Variation
Upper Body Running Variation
Jumping Claps Variation

http://www.sexybackbootcamps.com kri chay greg justice ayc fit health and fitness ryan layman dorn lovan kim kelly thurber sexyback bootcamps boot camp workout worldwide milwaukee fox 4 news fox lose weight loss kansas city fitness magazine Guinness book of world records set

Sexy Back Spartacus Workout

2010-01-07T17:30:00.002-06:00

Spartacus Workout
45-15
The "real" Spartacus Workout is 60-15's but I was being nice today!!

Intermediate:

1. Goblet Squat
2. Mountain cross climbers
3. 1-arm DB swings (switch half-way)
4. Push up to rotation
5. Lunge hops
6. Bent over DB Rows – (elbows out)
7. Alternating DB side lunges
8. DB Renegade rows
9. Front Lunge with DB twist (switch half-way)
10. DB squat to shoulder press

Beginner:

1. Prayer squats
2. Mountain climbers
3. Upward DB Chop
4. Bent knee push ups
5. Alternating front lunges
6. Bent over DB rows (elbows in)
7. Alternating side lunges
8. Renegade rows
9. Front lunge with twist
10. Standing DB shoulder press

2010 Aesthetics - Transformation of Kri Chay - Part 1

2010-01-01T13:35:00.003-06:00

2010 Aesthetics - Transformation of Kri Chay - Part 1

2010 is finally HERE!!

Year of Change.

Year of You.

Year of the 20-10 Tabata.

We start training again Monday January 4.

I've been on a HUGE two week break which was much needed.... for me and for You.

Mental preparation is important, as well as physical preparation.

I have my own goals for 2010, and my short term goal is to get super sexy by the end of next week.

I have a photo shoot with Ink Magazine and need to look my best.

So what am I going to do to get to my sexiest by next week?

Well, I created a short 62 second video below which starts my Transformation. Check it out!

Sexy Back Boot Camps Kansas City in Des Moines, IA with tattoo artist Adam Clark, owner of Big Foot Tattoo

12 Pounds Dropped in 3 Weeks - Sexy Back Style in Kansas City

2009-12-21T14:48:00.004-06:00

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

2009-12-20T12:44:00.008-06:00

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

2009-12-12T15:50:00.002-06:00

=========================

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

2009-12-09T06:50:00.003-06:00

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

Gobble Wobble Workout to Burn that Turkey Neck

2009-11-23T21:14:00.006-06:00

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

50-10’s – Just push PLAY and bring sexy back!!

You will alternate between 50 seconds of work and 10 seconds of rest for the
following five-exercise circuit. Pause the music and Rest 45-60 seconds. Repeat the
circuit for a total of 20 minutes.

MONDAY: November 23, 2009

1.Bent Knee Push ups - Bodyweight
2.Bicycle crunches - SLOW
3.Squat Jumps (Rest half-way)
4.DB squats – 15 lbs +
5.2-arm DB Tricep Overhead Extension – (Either one 20 lbs DB or 2 – 10 lbs DB)

TUESDAY: November 24, 2009 – Moderate Cardio – Perform 30-60 minutes of moderate cardio, maintaining heartrate above between 60-80% of max heartrate. (jogging,
running, biking, swimming, rowing, stairs…)

WEDNESDAY November 25, 2009
1.Bent over 2-arm DB Row
2.Single leg squats with weight (switch feet half-way)
3.Single leg Alternating arm DB Curls
4.Staggered Stance 2-arm DB Overhead Shoulder Press
5.Single leg 2-arm DB Side Raises

THANKSGIVING DAY – Do this in the morning. 10-minutes of jumping jacks. Do the
50-10’s Workout Muse audio and Perform jumping jacks every other 50-10 circuit. Do
this before the food and drinks so you won’t feel like crap when you eat the yummy
foods.

FRIDAY: November 27, 2009
1.Bent Knee Push ups
2.Bicycle crunches - SLOW
3.Squat Jumps (Rest half-way)
4.DB squats
5.2-arm DB Tricep Overhead Extension

SATURDAY: REST

SUNDAY: Moderate cardio like on Tuesday

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

VEGAS, Baby and you would have been proud...

2009-11-18T14:15:00.005-06:00

The title were the words from client Mary Rembold of St. John's and here is an email from her.

After reading it, please leave a comment below. Let us know how you think she did.

Were her choices bad or good?

============

Kri and Dorn,

OK, so I went to Vegas for 4 days and I only had one cheat meal…. Plus a few drinks, but all in all, I did GREAT. I did not Journal, I took pictures!

Attached are photos of all my meals I bought except the fancy restaurant where we split a 12 oz sirloin and a lobster tail, and bread pudding with bourbon sauce for dinner – absolutely the only meal I have felt guilty about in 8 weeks.

There were two other breakfasts, but they were coffee, banana, yogurt….

But otherwise:

Monday:
Dinner 1: (pic) Broiled Tilapia, side salad w/ fat free dressing, rice, Rum & diet coke.

Tuesday:
Breakfast, coffee banana granola bar
Lunch 1: (pic) That’s a Portobello Burger on whole wheat bun, same side salad, beer… gave my chips to Hubby!
Buffet Dinner (pic) – 2 shrimp, salad, asparagus, pita bread with Hummus, Crystal Light iced tea.

Wednesday:
Buffet Breakfast (pic) – Fruit salad, banana, oatmeal with raisins, walnuts, and 1 TBS syrup, coffee. There’s a ½ mini bagel and lox on the plate, too. Didn’t eat it.
WORKED OUT - ran/walked 2 miles in 29 minutes… including warm-up and cool down and did one 8-minute Tabatas for core.
Big Dinner out!

Thursday:
Breakfast: Banana, granola bar, coffee
Snacked on raisins, pretzels when we drove to Hoover dam
Ate a granola bar and some peanuts on the plane
Ate homemade chicken vegetable soup & crackers when we got home at midnight.

I know it would have been nice to get more protein, but I’m glad I didn’t use that as an excuse to eat some fast food junk.

I took Nutri-grain bars, raisins, and whole wheat pretzels with me in case I got famished.

I need to weigh and measure tomorrow. I know I’ve made progress…. My clothes fit it…. Some of the previously “too tights”, are getting to not just fit, but be loose. Oh and the anniversary dress, I had planned to take and wear with a girdle… was almost too big!

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

2009-11-13T07:45:00.001-06:00

Limited Time!!

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Special ends Saturday night 11/2809 at 11:59 pm CST!!

Sign up TODAY!!

Sexy Worldwide Charity Boot Camp Strength Intermediate

2009-10-30T14:53:00.001-05:00

Sexy Worldwide Charity Boot Camp Strength Intermediate

First Ever Worldwide Charity Boot Camp Workout with Sexy Back Boot Camp for Charity. Kri Chay, owner of Sexy Back Boot Camps, Belton Lubas of Seattle, WA with Strong and Sexy Boot Camps, Sophin Sarin of Des Moines, IA with Twork It Out Fitness Boot Camps and Val Fujii of Folsom, CA with Superwomen Boot Camp to form a nationwide charity boot camp to raise funds to assist the thousands of victims of the recent Philippines and American Samoa disasters.

Rapid Fat Loss Worldwide Charity Boot Camp - Strength Beginner

2009-10-30T14:49:00.004-05:00

Worldwide Charity Boot Camp - Strength Beginner

First Ever Worldwide Charity Boot Camp Workout with Sexy Back Boot Camp for Charity. Kri Chay, owner of Sexy Back Boot Camps, Belton Lubas of Seattle, WA with Strong and Sexy Boot Camps, Sophin Sarin of Des Moines, IA with Twork It Out Fitness Boot Camps and Val Fujii of Folsom, CA with Superwomen Boot Camp to form a nationwide charity boot camp to raise funds to assist the thousands of victims of the recent Philippines and American Samoa disasters.

First Ever Worldwide Boot Camp Workout with Sexy Back Boot Camp for Charity

2009-10-29T15:57:00.003-05:00

First Ever Worldwide Charity Boot Camp Workout with Sexy Back Boot Camp for Charity. Kri Chay, owner of Sexy Back Boot Camps, Belton Lubas of Seattle, WA with Strong and Sexy Boot Camps, Sophin Sarin of Des Moines, IA with Twork It Out Fitness Boot Camps and Val Fujii of Folsom, CA with Superwomen Boot Camp to form a nationwide charity boot camp to raise funds to assist the thousands of victims of the recent Philippines and American Samoa disasters.

Sexy Back Boot Camps Warrior Workouts

2009-10-27T16:22:00.003-05:00

Cardio: Tabatas – 30-10’s:

1. Alternating Lateral Squat jumps
2. MB Russian Twist
3. Alternating Lateral Squat jumps
4. MB Russian Twist

Repeat for 2 rounds

Core: Tabatas – 30-10’s:

1. Grasshoppers
2. Alternating T-Stabilization (push up position)
3. Grasshoppers
4. Alternating T-Stabilization (push up position)

Repeat for 2 rounds

Strength: Tabatas – 30-10’s:

1. MB Diagonal Chops
2. Front Lunge to MB Twist - R
3. MB Diagonal Chops
4. Front Lunge to MB Twist – L

Repeat for 2 rounds

Strength: Tabatas – 30-10’s:

1. Squat Thrust or Burpees
2. Alternating vertical Leg crunch
3. Negative Push ups
4. Leg raises

Repeat for 2 rounds

Workout of the Day - Legs and Arms... Sexy Back Boot Camps Kansas City

2009-10-24T00:03:00.003-05:00

Warm up and stretch out 10-15 minutes.

23-minute Training Session

Cardio: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intermediate

1. Running high knees
2. Butt kicks
3. Stationary Ali Shuffles
4. Fighting stance, jump squat and switch, (squat low and touch toes on every squat, explode up)

Repeat for 2-3 rounds
1-2-minute break

Core: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intemediate

1. Planks
2. Side Planks - R
3. Mountain Climbers
4. Side Planks – L

Repeat for 2-3 rounds
1-2-minute.

50-10’s: Arms Killer Training!! Three Rounds – 15 minutes straight. SLOW on the downward movement 4 seconds, and explode upward.

1. LEGS - Russian split squat - * switch half-way (one foot on bench, squat and touch shoes)
2. BICEP- Hammer Bicep DB Curls – 25 lbs total or more (Palms facing inward when curling)
3. BICEP- Single leg or Dyna Disc 1-arm DB Curls – 12 or 15 lbs
4. TRICEP- Tricep Dips on bench/chair - bodyweight
5. TRICEP- Single leg or Dyna Disc 1-arm DB Tricep Overhead Extensions – 10 lbs+

Repeat for 3 rounds

Cool down and stretch out 10-15 minutes.

Skinny Jeans... Here I Come!!

2009-10-20T06:22:00.006-05:00

Skinny Jeans... Here I Come!!

We started back up with classes this week.

We finished up a few contests and did a ton of workouts, so see tomorrows blog for the contest winners and workouts.

Wendy Greashaber won Camper of the Week a few weeks ago by coming to class every time, bringing in her food journal, doing her homework, applying her knowledge and teaching others about fitness.

Thank you and congrats to her. She won a $25 Gift Card to Bolero Salon and Spa.

I have made a lot of changes from what I eat to how I exercise. Overall, I have always been a healthy eater, but I wasn't hitting all of the food groups the way I should have (and still am at about 80%) Changes that I've made in my diet include increasing fruit, decreasing salty snacks, taking a multi vitamin and a fish oil supplement, decreasing diet soda, increasing water and using the knowledge that I gained from the "grocery store" tour to plan our family's meals. I'm realizing that I can't live my life without occasionally giving in to my favorite salty snacks, I just have to learn to say no a little more often. I try to start each day off right and I don't beat myself up over the bad days.

Another change that I've made is that I am now jogging/running on a regular basis. I'd never been able to make it more than half a mile until I started boot camp. I now run 3.5-4.5 miles on Mon., Wed., and Friday mornings and then run 5-6 miles on Tuesdays and Saturdays. I have to credit boot camp for giving me the core strength that I had been missing, but needed to do this. I work on core doing dynamic "around the world" 2 mornings a week after my run.

Overall, I've learned much more than I initially expected about fitness by just listening in class, trying to do what I'm supposed to, and seeing the results. I'm glad that we never know the daily class agenda before we get there because I'd have a hard time making myself go on days where we do leg excercises. I really have to focus hard at fully applying myself to lunges -- I hate them! (but the pain does wear off -- ha ha!)

My advise to everyone in the class would be: 3 steps forward and 1 step back -- Make your "good days" the best days ever -- see how far you can go! Don't beat yourself over the bad days.

Sexy Back Client Drops One Dress Size in One Month

2009-10-19T07:18:00.005-05:00

Sexy Back Boot Camps Testimonial Heather Connors

Bringing Sexy Back with Bob Harper

2009-10-12T15:06:00.004-05:00

Sunday was crazy!!

It was a little chilly too.

We stood outside in the cold from 12:15 pm - 4 pm.

To stay warm, I had a few ladies doing lunges and trunk rotations.

The Dr. Oz crew was pretty cool.

Dr. Oz wasn't there.

The lady leading the group, Samantha, was rockin' it!!

We had to wait, and wait, and wait...

While we waited, we had some refreshments!

They were actually pretty good.

They had hot water for the different green tea packets.

And hot apple cider (a little too sweet for me)

And apples, oranges, bananas, and granola bars.

Oh... and almonds.

So, overall, not too bad.

BUT for the Dr. Oz crew, they had Buca di Beppo!!

They stood there, by the weight and fat loss contestants, made them stand in the cold weather, while they ate their hot, high calorie "Italian" food in front of them.

Not cool.

Oh well. We finally got in a workout with Bob Harper.

Here was his workout:

Side planks with up/downs (both sides)
Planks (alternating single leg)
Push-ups
Isometric squats (squatted, every 20 seconds, went one inch lower for 4 rounds)
Floor crunch
Vertical leg crunch
Run to flag pole and back (a little over quarter mile total)

That was it!!

It was fun and the ladies and men doing the KC Challenge was awesome!!

I met a few ladies from Springfield, Illinois that seen me online which was pretty cool - Dustie and Melissa.

Check out my Facebook page for more pics ==> http://www.facebook.com/kri.chay?ref=profile

Heart Attack Sexy Back Workout of the Week

2009-10-08T08:20:00.006-05:00

Heart Attack Sexy Back Workout of the Week

This is a crazy, cardio/strength workout. It freakin' rocked and tworked some ladies pretty good!!

These were 50-10's. Alternate between one set of strength, then cardio, then back to strength, then to cardio without any rest in between.

This is for the Intermediate to Advanced. Beginners, feel free to take a break at anytime.

Strength:

1. CORE- Alternating high-fives in push-up position (no push-ups)
2. LEGS- Sumo squat to sumo squat jump... repeat (touch hands to the ground, feet wide with toes pointing out)
3. CHEST- Bent-knee push-ups
4. CARDIO- Partner Resistance back pedals (switch partners half-way)
5. CORE- Grass hoppers

Cardio:

1. Zig zag 6 cones - Run, back pedal, repeat...
2. 10 Star jumps
3. Speed Ladder: In In, Out Out

Repeat for 5 minutes straight.

Be sure to get your post-workout supplement in right after the workout. Also, be sure to do your moderate cardio immediately post-workout to maximize your fat burning potential - at least 20 minutes with heart rate at 60-70% of max heart rate.

Crazy Sexy Cool Workouts for Rapid Fat Loss

2009-10-02T15:28:00.007-05:00

Crazy Sexy Cool Workouts and Tabatas for Rapid Fat Loss

30-30's

Alternate between 30 seconds of work and 10 seconds of rest for each exercise in the following circuit: 3 sets each series.

Series 1: Chest and Core
a. Push-up to rotation
b. Prone plank walk-outs

Series 2: Legs
a. Prisoner squat jumps
b. Iso-squats (squat and hold)

Series 3: Total body and Core
a. DB squat to curl and press
b. Reverse crunch

20-10's:
Around the World ==>

a. Plank
b. Side Plank (R)
c. Bicycle crunch
d. Side Plank (L)

MDT - Muscle Development Training

20-10's:
Alternate between 20 seconds of work and 10 sec of rest for each exercise in the following circuit:

a. Barbell hammer curls
b. DB Tricep overhead extension

2 sets for a Total of 8-minutes. Repeat this 1-minute sequence for a killer 4-minute home workout, Rest 60 seconds, Repeat...

20-10's:
Alternate between 20 seconds of work and 10 sec of rest for each exercise in the following circuit:

a. Push-ups
b. Side power step ups

2 sets for a Total of 8-minutes. Repeat this 1-minute sequence for a killer 4-minute home workout, Rest 60 seconds, Repeat...

Sexy Back Boot Camps - Kri Chay

Soccer Mom with Big T-shirts - Amber Shawhan of Sexy Back Boot Camps fights to win the Kansas City Weight Loss Challenge

2009-09-28T04:31:00.007-05:00

Let's cheer on Sexy Back Boot Camps member Amber Shawhan, in orange, as she goes against 6 others in Kansas City to bring sexy back and win!!

Watch a preview of Amber as she talks about growing up, weight gain, daily struggles, and more... ==> WEIGHT LOSS STRUGGLES

Every week there will be a new movie with their updates... stay tuned...

The winner will be in the February 2010 issue of Kansas City Fitness Magazine and win a $1000 cash prize!!

Let's wish Amber luck!! Add her on Facebook HERE

Winter Coats and Sexy Back Boot Camps in Kansas City

2009-09-23T06:42:00.004-05:00

Every Saturday is a "fun" day of training at Sexy Back Boot Camps.

It was SOOOOO much fun for me to watch these ladies just totally kill it!!

This was a tough workout.

Winter time is coming so so fast!!

The average female gains 12 lbs of unwanted fat between the end of summer and New Years!!

Basically, they put on a special "winter coat" :) (not cool)

Ashley and Romy of the Presentation crew refuse to wear a "winter coat"!!

They've dropped a combined 18 pounds of fat in only four sessions at Presentation!!

How?

They are serious. They take their vitamins, follow the online nutrition plans, and train on off-days with cardio and Tabatas from the CD I handed out.

Simple. Super simple. Just follow the plan.

If you want to write your own plan and do what you have been doing prior to class... be my guest.

Make a commitment to yourself and to the other ladies of class, to come train with us and kick butt!

They kicked butt this past Saturday!!

It required cooperation between teams.

The "b" person had to finish their exercise before person "a" could stop.

Without compromising form, they were to do their exercises as fast as they could.

Totally fun for me to watch them dripping with sweat on the early 7:30 am class at GAGE.

Where were you at?

Come join us next time at GAGE on a Saturday!!

a. Squat Thrusts
b. Push-ups to bear crawl - 10 yards

a. Mountain Jumpers
b. Sandbag squats - 40 reps

a. Prone DB Push up Rows
b. Squat jumps (quick) - 60 reps

Monday's Training:

50-10's: 3 sets - vertical loading

a. Russian deadlifts with DB
b. Bent over DB Y's
c. suicides

a. Goblet squats
b. Wall sits
c. suicides

Try these out at home on our off-days or whenever you miss a class

First Week Back for Sexy Back Boot Camps

2009-09-13T22:09:00.003-05:00

We had an awesome first week back to our high intensity training classes!!

There were a lot of new faces in the mix, including Dina, Laura, Deanne, Julie, Tracey, and about forty other ladies.

All of whom are in my Sexy Back program to bring sexy back!!

Check out the training we did during the first week.

We burned tons of calories, weight, and nasty fat.

There's a lot of information here, so take some notes.

Cardio Tabatas:
Jumping Jacks
Front cone hops
Running high knees
Mountain climbers

Core Tabatas:
Planks
Side Planks (R)
Vertical Leg crunch
Side Planks (L)

Strength Tabatas:
Squat jumps
Dynamic planks
1 arm DB swings
Partner band running

Strength 50-10s:
Negative push ups and switch to Planks 1/2 way
DB Bicep curls and switch to DB shoulder press 1/2 way
1 arm DB Overhead Tricep Extension *
Single leg squats (R)
Single leg squats (L)

PHA Training:
Bodyweight squats
Push ups
Walking lunges
Bent over 1 arm DB Row
Suicides
Single leg front DB raise
Sandbag squats/jumps
Single leg 1 arm DB Hammer Bicep curls
Box Jumps
1 arm overhead DB Tricep Extension
Hill Sprints

Fox 4 News in Kansas City Getting Fit with Sexy Back Boot Camps

2009-09-09T13:56:00.002-05:00

Did you see us this morning on Fox 4 News in Kansas City!!

Don and Mark of the Morning Show were Tworkin' it out!!

Check the video out below.

Please leave a comment after watching it.

There actually is a BETTER one, yet to be released where Mark gets HIT by one of my resistance bands.

I bet you can't guess who did the hitting?

Watch this video and see!! ==>

How to Make Hot and Sour Soup with Steak by Sexy Back Boot Camps - Kri Chay

2009-09-06T12:07:00.005-05:00

How to Make Hot and Sour Soup with Steak by Sexy Back Boot Camps - Kri Chay

Check out this video on how to make an asian hot and sour soup.

It's 7 minutes 54 seconds long.

Not only do we train in our classes for fat loss, I will teach you how to cook great asian dishes the Sexy Back way.

Healthy, fast, TASTY!!!

Try it out at home. If you have any questions, feel free to shoot me an email.

Please leave a comment below after watching the video.

Kri Chay and Greg Justice Going For A Ride on the Sled Workout - Sexy Back Boot Camps

2009-09-02T11:48:00.004-05:00

I LOVE WOMEN

I DO

I LOVE WOMEN

I love training them, I love hanging out with them...

I just love my women

Why? Why not?

Sometimes though, I will train with my buddy Greg Justice out in Kansas

He owns the first personal training studio every built in Kansas City, back in the mid-80s, and he's still going strong.

If you don't know, Greg Justice is the original and BEST Fitness Professional on the Kansas side

Check out something we like to do when we train

We've done it to a lesser extreme in our training sessions

Let me know what you think by leaving a comment below the video after you watch it

Hardcore Cardio and Strength Tabatas

2009-08-26T16:24:00.005-05:00

Hardcore Cardio and Strength Tabatas

Here are the workouts from this past Monday.

If you couldn't make it to class, print this out and do it.

Tabatas - Intermediate Cardio

1) Front Box Jumps
2) Stationary Running High Knee
3) Front power step ups
4) Mountain Jumpers

Tabatas - Intermediate Strength

1) Alternating DB Side Lunges
2) Push ups with hands on DB handles
3) Single leg, bent over 1-arm DB Row (R)
4) Single leg, bent over 1-arm DB Row (L)

Workout of the Day - Chest, Core, Legs, Cardio... Sexy Back Boot Camps Kansas City

2009-08-21T07:17:00.005-05:00

Let's have some fun!

Some days classes go by super slow because it may be hot out or my ladies are just tired.

Some days go by super quick because it's hot out and my ladies are tired.

Everyday it's fun though!! (At least I think so)

This day, it was raining... again... so we went indoors to train.

Today's focus was on chest, core, and legs.

Check out the video and then leave a message below the video.

Write this workout down for your own training at home if you couldnt' make it.

50-10's powered by Workout Muse - Intermediate Workout

1) Elevated Decline Negative push ups and Push up walkouts
2) DB flyes with single leg bridge and Reverse crunch
3) Bulgarian Split Squat (R)
4) Bulgarian Split Squat (L)
5) Heavy Bag Pushes

Prior to all this fun stuff, we also did three sets of core work.

Around the World... Three sets of thirty seconds each exercise!!

Workout of the Day - Chest, Core, Legs, Cardio... Sexy Back Boot Camps Kansas City with Kri Chay!

Sled Pushing, Grunting, and Lunging for Total Body Fat Loss

2009-08-20T13:22:00.004-05:00

Sled Pushing, Grunting, and Lunging for Total Body Fat Loss

That's what we did this week.

What did you do this week?

Check out the video below and be sure to leave a comment.

Tabatas 20-10's - 4 Rounds. Each round is 4 minutes!!

1) Heavy Bag Push
2) Decline Negative push ups
3) Army Walking lunges with weight
4) Elevated spider climbers

Rapid Fat Loss Workouts for Rainy Days - Kansas City

2009-08-17T06:40:00.007-05:00

This post is gonna be huge.

And by that I mean I have workouts for you to do at home and a home video.

These workouts are designed to maximize your time in the "gym" or wherever it is you train.

I don't know about you, but when I train, I train for a purpose.

Right now, I have many clients who are still going on vacation.

School starts today for some of you which means the kids go back to school and that leave you with more time to plan your day and focus on training.

Copy these workouts onto paper or just copy and paste them.

More importantly, be sure to have fun while doing these and have an end goal in mind when performing each exercise.

Why are you doing this and what is your purpose?

Tabatas 20-10's: Stage 2 - 16 minutes - Chest, Total Body, Legs

1) Push-ups
2) Supine floor DB flyes with hip extension
3) 1-arm DB Swings *switch arms next round
4) Front step ups or Front Lunges

Perform 2 sets, rest one minute, repeat for 4 total sets.

Tabatas 20-10's: Stage 2 - 16 minutes - Shoulders and Back

1) Single leg DB Shoulder Press
2) Bent over DB T's
3) Partner 2-arm Band Rows
4) Bent over DB Y's

Perform 2 sets, rest one minute, repeat for 4 total sets.

50-10's: Stage 2 - 16 minutes

1) Negative Push ups * Planks 1/2 way through
2) Supine floor DB flyes with hip extension * Bicycle crunches 1/2 way
3) Single leg DB squats (R)
4) Single leg DB squats (L)

Perform 4 sets total

Video At-home Workout: 20-10's

1) Squat Jumps
2) Bench Press
3) Front Power step-ups
4) Pront Ball Planks * Dynamic

Rapid Fat Loss Workouts for Rainy Days - Kansas City

"Guns" Workout - Upper Body with Sexy Back Boot Camps

2009-08-13T22:27:00.003-05:00

"Guns" Workout - Upper Body with Sexy Back Boot Camps

Yesterday, we trained the "GUNS" baby!!

We are in the strength training phase this whole month.

I want to put some muscle on these girls.

Check out the video below, then come back here and leave a message.

(sorry, I went a little crazy this day and was yelling at everyone!!)

Tabatas - 4 Exercises: 20-10's

1) Negative close-grip push ups
2) Bent over 1-arm DB kickbacks
3) BB Hammer Curls
4) Single leg Alternating DB Curls (palms up)

Personal Trainer Struggles to Lose Weight

2009-08-12T06:56:00.005-05:00

OMG!! Check this video out.

This guy is crazy!!

Personal Trainer Struggles to Lose Weight

(You’ll have to watch it on Youtube as Good Morning America won’t let me post it on the blog. Once you’re done be sure to come back to the blog and read the rest of this post. )

Actually back in January 2007 I did a similar thing.

I was never fat so I began my quest to gain weight.

My goal was to see how much I could gain from January to May.

In 16 weeks I put on 19 lbs.

16 pounds of it was muscle and 4 pounds of fat.

I was freakin' HUGE!!

Muscles were poppin' out everywhere, but nothing like this dude.

He had other things popping out.

Why did he do this?

Is it just to get on TV and become famous?

Do you think he will truly understand his clients better?

Personal Trainer Struggles to Lose Weight

Bruised Knuckles and Shins - Sexy Back Boot Camps Kri Chay

2009-08-10T14:22:00.004-05:00

Bruised Knuckles and Shins - Sexy Back Boot Camps Kri Chay

I don't just train in boot camps.

I train one-on-one in my Underground Gym too!!

If you wanna burn some fat REALLY fast, you should do this training that Carolyn did!!

It's brutal.

AND it only takes 6-minutes!!

For a major kick butt workout, repeat these six exercises for a total of four rounds.

50-10's powered by Workout Muse

1) Bench Press
2) Thai kicks
3) Single leg squats
4) Dyna-disc 1-arm lateral DB raise
5) Jab-cross combo on heavy bag
6) Thai kicks

Sexy Back Core and Cardio Training for Rapid Fat Loss

2009-08-07T07:55:00.003-05:00

Core and Cardio Training. Do they belong in the same sentence?

Running uses more body parts then a machine and also is a more “functional” means of exercising. You also need a strong core to keep the body in the most optimal training level.

On off-days or post-workout, I want you walking, jogging, running, and/or sprinting. You can do this in a gymnasium or outdoors or wherever you have room to run. Movement in a linear fashion,(walking straight) is a movement that we perform everyday.

This idea of interval training also applies to other cardio devices like bikes, stairmaster, treadmill, elliptical, etc… Interval training is going to burn more calories and rev up your metabolism. Best to do in the mornings or midday so energy and metabolism will be running high all day. It’s still okay to perform in the evenings but BEST early in the day. Make sure to push yourself and be huffing and puffing hard right before each Walking period.

Try this out 4-week cardio program at home. Start at your fitness level and move up every week. Copy and save this cardio program or print it off.

WEEK 1 - 20 minutes. 3-4x/week

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

WEEK 2 - 25 minutes. 3-4x/week

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

WEEK 3 – 30 minutes. 3-4x/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.

We’re all busy, but we NEED to MAKE time to do this. It’s less than an hour of your time. What can you quit to achieve your goals? Quit watching a TV program? Quit hanging out with a friend that’s not helping you achieve your goals? Quit going out to eat and spending money on crap? Quit playing on the internet looking up stupid stuff? What can you quit? What will you quit?

Try out this cardio and core training program at home on your own.

This core sequence is called "The Finisher." Watch the movie below and leave me a comment below to let me know what you think.

Sexy Back Core and Cardio Training for Rapid Fat Loss

5-Minutes of Sexiness - Underground Training with Sexy Back Boot Camps Kri Chay and Miss Jude

2009-08-04T15:43:00.002-05:00

Underground Training with Sexy Back Boot Camps Kri Chay and Miss Jude.

Watch this video and do this quick 5-minute workout at home to knock-off that hard to lose weight and nasty fat!!

Please leave a comment below

4-minute Fat Loss - Basement Training with Coach Kri Chay of Kansas City

2009-07-29T07:19:00.004-05:00

Basement Training with Coach Kri Chay - Kansas City Sexy Back Boot Camps

I train just like you train.

I do my training at home to MY intensity level.

You need to train to your intensity level every time you train.

Stop making excuses and just do it!!

Check out my video from yesterday, tworkin' it out in my gym.

Please leave a comment below the video and let me know what you think ==>

Go to my OFFICIAL website to read more about the best ladies training in KC <==

Sweat, Blood, and Tears... Sometimes Puking here at Sexy Back Boot Camps...Only the BEST Pass the Two-Week Tryout Period

2009-07-28T09:27:00.003-05:00

Yesterday was awesome!!

We had all ranges of fitness levels and we progressed as needed and regressed as needed.

There were some who weighed under 120 lbs and some that weighed over 280 lbs.

Here at Sexy Back Boot Camps, we adjust accordingly to all fitness levels.

Check out the hard work and effort my Entourage put in!!

There were four classes:
5:30 am - Hidden Valley Park - Blue Springs, MO
9 am - East Lake Village Park - Lee's Summit, MO
6 and 7 pm - GAGE Center Gymnastics - Blue Springs, MO

This video shows the early morning class of 5:30 am at Hidden Valley Park in Blue Springs, and the 6 pm class at GAGE Center Gynastics in Blue Springs.

Check out the video and leave some comments below for the ladies and myself and let us know what you thought!!