Liz Chavez Loses 11 lbs in 2 weeks with Metabolism Makeover

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

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

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

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

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)

Challenge Winners and 2010 New Year

A contest was given to all my clients 8 and 12 weeks ago.

Actually, it was two contests.

One was called Fitness BINGO and the other one was Sexy Back Boot Camps Shape Up Challenge.

This was both for me to see who was really dedicated to themselves and to my program.

Clients always ask for tips and tricks to drop the fat and raise their metabolism, always wanting the easy way.

Here's a tip for you.... REAL fat loss takes dedication and commitment.

If I could invent a pill for everyone to drop the fat the REAL way, I would never have to work again.

If coming to class and getting your butt whooped was easy, everybody would be doing it.

But it's not.

I had over 100 new trial members come to camp in the month of December.

A little over 60 has survived and are staying with the other Sexy Sexies.

Congrats to those who are willing to take the next step towards a healthier, sexier lifestyle.

I wish luck to those who quit... you'll need it.

If training with us wasn't going to help you, next to nothing ever will.

The cost of training will increase after the New Year.

So if you want to save some money and want a REAL, efficient way of dropping the fat forever, you need to join our class for 2010 ASAP.

If you fell off the wagon and want back on, come on back into our training sessions.

Login ==> HERE <== if you already have an account or...

Creat an account ==> CREATE ACCOUNT

Go to the Store tab and choose the package that works best for your budget and schedule.

Prices will increase after the New Year January 2010, so sign up TODAY!!

Only THREE ladies finished both the BINGO sheet and the Shape Up Challenge. They've won 30 and/or 60 minute massages from Bolero Salon in Independence.

Joni Beem from the GAGE crew
Kim Felz from the St. John's/Nativity crew
Liz Baker from the St. John's/Nativity Crew



The were others who completed at least one challenge and won a $25 Dicks Sporting Goods Gift Card:

Deanne Spehar
Kelly Thurber
Wendy Greashaber
Jennifer Noland
Rebekah Davis

Gobble Wobble Workout to Burn that Turkey Neck

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

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

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!!

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

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!!

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.

Heart Attack Sexy Back Workout of the Week

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.

First Week Back for Sexy Back Boot Camps

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

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!! ==>

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

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

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

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

"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)

Sexy Back Core and Cardio Training for Rapid Fat Loss

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

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

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!!

Extra Extra!! Kri Chay named one of the Top 100 People Shaping Kansas City

Sexy Back Boot Camps Blue Springs, Lee's Summit, Kansas City BABY!!

Want REAL results with REAL Proof?

As seen on NBC with our clients being named KC's Biggest Losers.

We do our warm-ups.

Our stretches... Our ABC 's to help our shins, and lunges to help the hip flexors.

After stretching, we get right to it with our customized interval audios!!

50 seconds is all you need to get your butt whooped and melt the fat!!

10 seconds is all you need to rest ;)

They love it.

I love it.

Survival of the Fittest!!

We are the premier boot camp of KC.

Did you check us out in the NEW Kansas City Fitness Magazine? Page 52.

Who was named one of the Top 100 People Shaping Kansas City?

Go grab a copy and check it out!!

They're located at Hen House, Wal-Mart, Barnes and Noble, Price Chopper, Hy-Vee, Borders, CVS/pharmacy...



Big thangs are happening over here!! Check out every issue from here til the New Year!!

Oct/Nov Special issue with my little sister who lost 50 lbs!!

And Stay tuned for the Special Dec/Jan issue... I'm not telling you about that yet!!!

HAHAHA!!!!

PS - Join the BEST!! We start again Monday July 27, 2009. Summer is almost over!! Then, holiday season. We have a few locations - Hidden Valley Park, GAGE Center Gymnastics, and East Lake Village Park.

PS - We are NOT at St. Mary's hospital, that's my friend Scott.

Hot 103 Jamz Kansas City with Sexy Back Boot Camps - Kri Chay and Tony G.

I love giving to charity. That's exactly why I started my business... to help others out.

I usually do my charity camps in Brookside but this one is more special to me personally because it's for a client and friend.

My client Kelly lost her grandson who was 2 months old on July 4th, 2009 and I wanted to offer a charity camp in her grandson's honor.

Just like many of you, where I come from we celebrate and honor death.

Cambodians, we take care of our people and give our sorrow and time of mourning but we also celebrate it with a party!!

So tomorrow, Saturday July 18th at 9:30 am, I want to see everyone there 15-30 minutes early at GAGE with their kids and husbands and boyfriends and girlfriends help celebrate the passing of Kelly's grandson Dhaleion Jzion Malik Thurber.

To join the boot camp class it's $15 per person. Men and Women.

I will see you there!!

REST IN PEACE.

Hot 103 Jamz in Kansas City helped me promote the camps LIVE on air Wednesday July 15th.

I want to thank Rich McCauley, Tony G., and Kenny Diamondz for taking the video

Check out the video here (I was nervous, can't you tell?)

Ice Cream for Breakfast

It sounds really yummy huh? Ice cream for breakfast. Well, that's what former supermodel Kathy Ireland was doing.



Getting caught up with "life" and it's many wonders can be a daunting task. Shuttling the kids to school and extracurricular activites can take up tons of your time. So how do you stay focused and motivated? If a three-time supermodel that ruled the cover of Sports Illustrated can gain 25 lbs and "look pregnant", it's goes to show that just because you have money and fame, does not mean anything. It does not mean you'll be in perfect health and shape.

Here are some tips on motivation and staying strong:

Team up. Having a "workout buddy" can keep you dedicated to a fitness routine. Find a running partner. Ask your homies to come to boot camp with you. Take a walk with your spouse every night after dinner. If you can team up with another person, you are less likely to take a pass on your workout.

Just walk it out. Walk the dog. It may sound a little weird at first, but getting into a good walking routine can not only help your health, but your dog's too!

Reward yourself. Set a goal for working out each week, and if you reach it, reward yourself with something small. You might try something like buying a book or going to see a movie. Try to keep the reward to non-food items.

Set small, reachable goals. We did this in class last week by writing on the notecards. Try not to discourage yourself by attempting to go all out. Strive for slow, steady improvement. Consistency will win the race!

Be honest with yourself. Will you really work out when you get home from a long meeting or playing with your kids at the park? Try to make sure you schedule time for fitness when you have the energy.

Join a class. It can help to have a set time to work out. Try out something that interests you for extra motivation.

Go, go, go. If you think about working out too much, you might talk yourself out of it. Just do it.

There are my tips for motivation success! If you feel like having ice cream for breakfast, like Kathy Ireland, you had better be ready to burn it off.