Mile High Boot Camp Biggest Losers this is your blog space for posting all your food intake (including all beverages) for the first week of BBLC.

Go to "Add Comment"
Make sure to post the TIME - Quantity - Item of intake - Calories (if you know) - How you are feeling

Post each day with the Date and Day of the Month.


Don't lie or cheat... you would only be cheating yourself. I can only help you if you tell me everything accurately.


Have a Beautiful and Fit Day!!!!!
Mile High Boot Camp Instructor Kelli

Over and over I get asked, "how much does what I eat really matter?" Everyone will say, I know I should not eat french fries, but I like them, and I know I shouldn't eat McDonalds, but what about "healthy fast food"? McDonalds has healthy choices - right?

First let me just say, THERE IS NO SUCH THING AS HEALTHY FAST FOOD!!!! Yes, I am serious! Get over it. If you really want to make changes, you have to give it up! Don't go to the drive thru, just plain DRIVE ON BY. The old saying, You are what you eat, stands true. If you eat good clean food - meats, veggies, fruits, nuts, seeds, as oppossed to gluten, breads, bagels, sweats, sugars, alcohols, donuts, desserts in general, then you will see a difference not just in how you look but in how you feel.

We started the Boot Camp Biggest Loser Club specifically to help all campers understand how changing your diet will not only make you feel great, but also make your changes in Boot Camp dynamic and in the end make you a much happier "camper"!   (Pun intended)

What you put in your mouth makes up 75-80% of your body composition. Repetition, repetition, repetition. If you eat healthy for 2 days out of the week and then resort to your old style of eating, guess what - you probably won't see much change, or little and slow at that. IF however, you adapt your food plan to repetition of good clean eating (and I don't mean buying foods that say they are "healthy choice" but actually eating really healthy foods), you can fall off the wagon a little, maybe one day a week, because the repetition of good eating will carry you through and your progress will not be lost.

I am hoping this makes sense to you. Those that adhere to a good diet are the campers that have seen amazing progress! And don't forget, starving yourself is also counter productive. If your body is not getting enough nutrients and protein, it will steal them from your existing muscle and you will in fact become fatter. You may look skinnier, but that is because your muscle is gone and it takes up space just the same as fat does. Want those "dimples" to go away... better pack in the muscle, not more fat.

Ask yourself, how dedicated am I to what I want? Am I just saying it and want a magic pill? Or am I really willing to make the effort and make changes to achieve that which I desire? This carries over in all aspects of one's life. You cannot expect amazing things in life to happen to you if you do not put forth the proper effort to make them happen and by that I mean repetition of good decisions.

For more on what we recommend in Mile High Boot Camp & K2 CIA (Core Intensity Advantage) Training
go to CrossFit's Journal on The Zone Diet.

If you have more questions about nutrition and what you need to do for your goals, contact Kelli (aka Agent Meier) or join us at our next Boot Camp Biggest Loser Club meeting! Now meeting Wednesday evening at 7:00 p.m.


Have a Beautiful and Fit Day!
Signing Off -

Agent Meier
Mile High Boot Camp Instructor - CPT, CPT-OPT, RKC, BCCT
K2 CIA (Core Intensity Advantage) - Owner
Denver, Colorado
http://www.MileHighBootCamp.com
http://www.K2cia.com
http://www.ColoradoBootCamp.com 

Back in January I decided I was ready to get back in shape and wanted to do something FOR ME.  One of my friends had mentioned Boot Camp and loved it and woke up every morning really early to do it.  It must have been a sign because I saw an add for "the camp" and decided to check it out.  Although at first, it seemed like a lot of money and I wondered...why would I pay someone to do this to me???

To motivate me, to want to look as good as she did, to have an outlet with all of the work and personal things I was going through, and every day I just kept rolling out of bed to do it.  I woke up and went diligently every morning, and in the end Kelli kept saying "you get out of it what you put into it."  

I did.  I lost 15 pounds and gained 10 in muscle in one month.  Life changing...my cloths don't fit anymore and I need to buy a new swimsuit which I haven't wanted to do in years.  

I've tried Weight Watchers, Atkins, South Beach, you name it, I've tried it...Boot Camp and Kelli is something else!!!!!!!  I hope that for all of you in class it has also made you look at yourself in the mirror for the first time in a long time and say, "wow!  look at that muscle, I didn't know that could exist!"  And for anyone that is just reading this without having been to a class, you should so come!!! 

Heather Ladd
Professional Boot Camper

FINALLY!
Spring has arrived!

With that comes workouts consistently outdoors and that means even more progress for you.
More Cardio intervals and upping the intensity to achieve even greater Body Fat loss and overall improvement.

People ask me all the time, "what makes Boot Camp better than other forms of training?"

Answer: Intervals!
Not just regular intervals - Intense intervals, changing it out every single day and mixing up how and what we do for training equals results.

I also get asked, "do you guarantee results?"

Answer: Yes, if you give 110%!
Obviously, I am not going to give you a magic pill. I am not going to say jump and you will automatically jump 2 feet in the air. The answer is, if you give 10%, expect 10%. If you give 110%, then YES, you will see results! And YOU DO know if and when you are giving your 110% and when you are not. My job it to put it out there, motivate you as much as I can and then the follow through is yours.

If you are SERIOUS about results then you HAVE to change your eating patterns!!!  NO EXCEPTIONS!
Many (and I can't even begin to tell you how many) campers truly believe they are "eating healthy" and after 1 or even 2 camps of results less than what they expected, they are finally ready to take a look at their food intake. YOU CAN NOT starve yourself and get results! YOU have to eat the right percentages of Carbs/Proteins/Fats and you have to do them at many times through out the day! This is why we put together the Boot Camp Biggest Loser Club! See: http://www.coloradobootcamp.com/biggestloser.html

The BootCamp Biggest Loser Club is for you to learn how you really should be eating, when, how often and what is and is not part of that plan, yet still very satisfying. We do not put you on crazy pills, diet plans, things that you will not be able to stick with. We teach you how you can make a solid life-style change with how you think about food. Food can be your friend IF you make the right choices and avoid pitfalls.


Another question I get is, "What are Kettlebells and should I do them?"

Answer: EVERYONE should be doing Kettlebells (in my opinion!)
If we get our teenagers to start with Kettlebells, we will develop the most amazing athletes!
Just 2 days ago a former professional football player came to watch his wife in boot camp and said to me, "I don't know why we didn't train like this when I played football!" This was a day of my class doing Kettlebell training and YES, he is correct, this is the number ONE way to make the most physical improvement for all aspects of your fitness and life! (Body, Mind, Spirit!)

Kettlebells focus on your core. If your core is weak, everything will suffer. Injuries will occur and setbacks will prevent progress. Strengthen your core and AMAZING things will ensue! In one month of training kettlebells 3-days per week, my trainees have noticed more progress than in 3 months of Boot Camp training. Not to say Boot Camp is not Great too, but if you want to up your results, physic and intensity without having to run laps, this is IT!

To end for today, Spring is upon us as I said and that just means all training sessions move out doors and OH WHAT A FEELING! The fresh air, the sun on your face! Tell me why again would anyone in Colorado want to work out in a gym???


Have A Beautiful and FIT Day!
Agent Meier
K2Cia.com

MileHighBootCamp.com

Daylight Savings time has arrived.
The temperatures are getting warmer.
We are now approaching the middle of MARCH!

SPRING officially starts Thursday, March 20!

WOW!
No more excuses...
Now is the time to turn up the volume, head outdoors for training (morning and evening classes) and KICKSTART or Power start those Summer Goals!

If you don't have a goal, ask yourself why?
We all need a goal each and every day, week, month, quarter, year.
It helps us stay Focused, Fierce & FABULOUS!

Setting goals can be as simple as I am going to eat better today, and stick to it!
Or I am going to fit back into that swimsuit I wore 3, 4, 5 years ago!
Or, this year, I want to have my abs strong enough to wake board better, or kayak stronger, or do a backpacking trip without my back holding me up because it is weak or my endurance is low.

Your Colorado Boot Camp Instructors are planning many activities for you this season.
From hiking 14er's to Backpacking to amazing location around Colorado, to Kayaking and enjoying the beauty that Colorado really has to offer all of us if we are willing to take on the Adventure! (Might be why it is called "Adventure Boot Camp"!)

And for those of you that have not already experienced the truly DYNAMIC effects of Kettlebell Training, YOU should check it out! Want those abs to really come to the surface? Want to truly burn calories and get a workout in with intense cardio training but without having to run sprints and run for miles on end? Then this is it baby and then some!

Kettlebells - The most Dynamic Functional All Around Body Training Offered!
AND all or your Boot Camp Instructors are now getting "CrossFit" Certified come May. What does that mean?
Even more amazing workouts that are unrivaled by any other camp or fitness program at any gym you will find!

Come be a part of it, and join the Fitness Party Colorado Boot Camps have to Offer!

NEXT SESSION:  Starting March 17th at some locations!
REGISTER NOW!
Go to:  ColoradoBootCamp.com to find the program right for you!!!


Agent Meier
CPT, CPT-OPT, RKC, BootCamp Instructor

Why Boot Camp?


a 30-45 minute session of cardiovascular
exercise at a moderate intensity can elevate your natural
serotonin levels and reduces feelings of depression, anxiety,
hyperactivity, and stress.

On a day like today in Denver, cold and cloudy, reduced
exposure to sunlight can lower your serotonin levels. A great
way to fight back against the 'blahs' that may go with this
weather is get into the gym or out the door and go for a nice
30-45 minute run. You may have to force yourself, but you'll
feel better once you get going.

A bit of encouragement for those of us who don't see huge numbers on the scale.  I agree with this because although I haven't lost a lot of pounds on the scale since starting boot camp I have gone down one size and in some cuts two sizes. That's proof enough for me. Keep plugging on!

Take care and be strong,
Cheryl

For most of us, body weight is a poor gauge of overall fitness.  But if you're working hard to lose fat but can't rely on the scale for some positive reinforcement, where do you turn?  The closet is a good place to start.  The first signs of success will be that your tight clothes feel more comfortable, look more flattering and even become loose.  In fact, it's quite possible that your body composition may change so much (you've gained lean muscle mass while losing fat) that you have to wear a smaller size - even though your body weight has remained the same! 

So, keep up the hard work in boot camp and don't worry too much if you are not seeing a dramatic change in scale weight just yet. I have heard from many of you about how you are indeed noticing your clothes feeling looser, your friends and family commenting on your changing appearance and how much better you feel and how much energy you have!  All of that is a huge part of creating and living a healthy lifestyle for the rest of your life!

Robyn Morrisette
Front Range Adventure Boot Camp Instructor

Ok, here's the problem. Your body is smart... and it's lazy. You see, having muscle is metabolically expensive. It burns more calories. So, to be efficient, your body will lose muscle mass if it can.

Your job is to trick your body into thinking that it needs the muscle. And that's not too hard. Just "need" the muscle. You do that by working out, lifting heavy things, etc. You know how to do it.

Now, when I'm talking about muscle, I'm not meaning you're trying to look like Arnold. But you do need a healthy amount of muscle to keep your body working as it should. Numerous studies have shown that exercise is not a luxury, something to use to get you that beach body. It's something that our bodies need in order to function at near full potential. Left to its own, the body will do nothing but decay.

The next thing to go, after your muscle, are your bones. Your bones are also smart and will only maintain enough strength to do the minimum job. So if you have less muscle, you don't need as much bone. And you know what will happen then. Bones become brittle, they break, they hurt.

Exercise also keeps the fluid in your joints flowing. If you don't move, you don't need fluid in your joints. More pain, more injury.

It's all downhill from there.

So, you know what you need to do. Keep that body moving. There are lots of things you could do, and most of them will be good. But try to make it intense, and use your whole body. Multi-joint exercises are much better, having a higher metabolic cost(burns more calories), and uses your body the way it's meant to work. Don't waste your time doing curls and kickbacks. Not too much, at least.

I hope you'll keep your New Year's goals intact and keep working towards them. Just a few more months until summer time activities will be starting. Be ready.

Andy Alexander
PT, RKC2
Parker Boot Camp

As you know, many people start new programs at the first of the year.  But how often do they fall by the way side?  If you're not doing anything to accomplish your goals, then they're not really goals.  They're just ideas.  An idea won't get you very far.

Well, about 5% of the year has gone by so far.  Are you 5% closer to reaching your goals?  If not, then maybe some tweaking of the plan is in order.  The hardest part is making a change in your mindset.  Now, losing weight is not necessarily linear.  Maybe you won't be exactly 5% toward your goal right now.  But as long as you're doing the things you need to, to accomplish your goals, then that's ok. 

You can have smaller things in your plan, such as:
Deciding you will do 12 workouts in 4 weeks.
Completing boot camp, or other workout program.
Deciding to eat only good things, cutting out the processed stuff.

So are you moving forward?  Are you on track?

Time will pass no matter what you do.  You can either say at the end of the year, "I'm glad I did" or "I wished I would have."  It's up to you.

Andy Alexander
PT, RKC2
Parker Boot Camp