HIIT Cardio Training Keeps The Freaks Running

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

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.

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

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

Kyle Harrod's MaxFit Boot Camp Fat Burning Workout

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

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

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 ==>

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

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

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

Click on picture below to see the workout.

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

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

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

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

Split the group into each exercise, pairing teammates.

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

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

Have fun!!

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

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

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

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

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

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

You too can win prizes with us!!

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

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

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

DeeDee Naumann
Debbie Brockman
Kristi Bass
Christie Capos

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

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



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

I was actually a good kid in school.

I was never suspended.

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

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

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

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

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

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



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

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



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

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)

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

$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...

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

Dorn, Mervyn, and I train our bodies about five times a week.

If schedules don't match, we still get about three times per week.

After every session in my basement gym, we come upstairs and I use my Magic Bullet from Costco to blend up a great tasting post-workout protein shake.

See below for the recipe on how to make your own fat-burning yummy shake for rapid fat loss and recovery.

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

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.

March 2010 Sexy Back Boot Camps Fitness BINGO Contest

March 2010 Sexy Back Boot Camps Fitness BINGO Contest with Kri Chay of Kansas City

The winner of the challenge wins Black Eyed Peas tickets to the Sprint Center in KC Wednesday March 24, 2010!! Two floor seats right up front!!



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

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:

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

Blast Away Fat and Drop the Weight to End 2009 in Sexy Style Kansas City!!

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

We here at Sexy Back Boot Camps are DEFINITELY the TOP fitness company in Kansas City.

I have to give credit to my lovely ladies.

Today, we did measurements on ten ladies from my Nativity crew.

The smallest loser was 3 lbs of nasty, unwanted fat.

The BIGGEST LOSER was 12 lbs of nasty, unwanted fat.

All of these ladies did this in ONLY 3 weeks!!

No joke!! Do you know how they did it?

After looking back at everything we do, it was having them be accountable with their food journals, AND committing to the program on all 5 components:

Nutrition
Cardio
Resistance
Vitamins and Supplements
Professional Assistance

Here is a sample training session for the Beginner and Intermediate crew:

Take some notes and do this workout during the Christmas break on Monday, Wednesday, and Friday for the next two weeks. Choose your fitness level. ==>

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

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

60-60’s – Perform each exercise for 60 seconds, and move down the list to the next one. Repeat for total of 4 sets.


Beginner: Vertical loading – 4 sets for total of 24 minutes
60-60’s

1) Bent knee push-ups
2) Planks
3) Prisoner squats
4) Wall sits
5) Squat to DB Bicep Curl and Shoulder Press
6) DB Floor Russian Twist



Intermediate: Lateral Loading – 3 sets each series. Do 60 seconds the first exercise, 30 seconds each exercise afterward. 60-30-30.

a. DD 2-arm DB Flyes – 10+
b. Jumping Jacks – 30 seconds
c. Yoga squats but switch on the 3rd set

a. Prone DB Renegade Rows – 10+
b. Reverse lunge to Front kicks (R) – 30 seconds
c. Reverse lunge to Front kicks (L) – 30 seconds

a. Prone Lateral Speed Ladder Hand walks – 60 seconds
b. Alternating Side lunges – (R) 30 seconds
c. Alternating Side lunges – (L) 30 seconds

a. Single leg DB Romanian Deadlifts * switch legs every round
b. Squat Jumps – 30 seconds
c. Yoga squats but switch on the 3rd set

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

CORE BONUS: 20-10's - 4 minutes.

Around the World * Dynamic

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.

Sexy Back Client Drops One Dress Size in One Month

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