ColoradoBootCamp.com - Blog

Change Your Life... One Day at a Time

Agent Meier — Fri, 25 Sep 2009 20:41:00 GMT

Change Your Life One Day at a Time...

The topic of today's news letter is "Changing Your Life." I am currently reading a book by Anthony Robbins called: Giant Steps, Small Changes to Make a Big Difference

In his book the he discusses "What the secret of success is..." He goes on to state Success is the ability to marshal our most potent resources simply by putting ourselves in a state of absolute certainty. What in your life is holding you back? This can be Physical, Mental, Emotional, Spiritual. Robbins uses an example of Bill Gates. Bill's career was launched when as a college student at Harvard he promised to deliver software he hadn't developed yet for a computer he'd never seen! Because of his sense of certainty (which was completely unfounded), he was able to tap all the resources he needed to successfully co-design the software and begin to build his fortune.

Now Clearly, we are more likely to succeed in any arena we are more COMMITTEDto achieving, but this is also something we can empower from within!

Regarding Weight Loss...
This is not a go to the doctor and immediately get a fix situation. For some eating and WHAT they eat is an EMOTIONAL issue rather than a Physical one. Some don't exercise because they need a PUSH or a GROUP, and it IS TRUE you will do more work harder when there are other people around to challenge you and push you to keep up, and keep going!

Ask: HOW OFTEN DO YOU TRAIN YOURSELF TO BE COMMITTED TO SUCCESS?

WHAT do I mean by that?
When you truly COMMIT to being successful and BELIEVE with ABSOLUTE CERTAINTY that you will be, you HAVE to make POWERFUL steps each day toward getting there and maintaining that belief, just like Bill Gates.

Decide right now TODAY what steps you NEED to take to be successful in your life! Be that Committing to Boot Camp, Eating RIGHT, throwing out all the BAD FOOD in your house, Adjusting your personal focus in your Relationship with yourself and other people in your life close to you... RIGHT NOW, DECIDE! Write it down, Now Commit to Change!

It is time to start thinking about NEXT SESSION...
Many are going for the 3 month and Annual Pass to Commit to being "Obsessive: a Word Used by the Lazy to Describe the Dedicated."
I hope that includes YOU!

www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
There are No Excuses!

Kelli Meier

CIA CrossFit Kettlebells/Mile High Boot Camp

TRAINING MOTIVATION!

Agent Meier — Tue, 25 Aug 2009 22:20:00 GMT

Ahhhhhhhh, August is almost to a close and so is the last week of this session of training!

Today is Monday, and I have missed MANY OF YOU!
I know there is a lot going on with kids getting back to school, last weekend activities with family for the summer and a variety of other excuses.

Here is some food for thought...

Recently I heard someone say to me, "After your workout, the day is bought!"
Think about that for 30 seconds... what does that mean to you?
To me, it means, it I get a GREAT workout in first thing in the morning, I am SET! The rest of the day is a cruise... If I miss it, I will feel I am missing something the rest of the entire day, and things just don't flow the same. Know what I mean? IF my workout falls at the end of the day, as is sometimes must, I get all my excess everything out in it! THEN the day is completely Bought! Done! And I cruise through the rest of the evening.

My job is to:
• Help you get the BEST FULL BODY workout you can achieve.
•  Gain Confidence in your self and your increasing abilities.
•  Change your LIFE with Form and Function, One Day at a Time!
• And live your life with your Eyes Wide OPEN! i.e. WOW! Look what I can really do, and have done and am now ready for...

If you need more from me, please let me know, I want each and every one of you to make it to class every day! When you fail to show up, I can't help motivate you. Once you get yourself here... the rest is actually pretty easy.

Have a Beautiful & Fit Day!
And Get Registered NOW for the NEXT SESSION:  http://www.CIAcrossFit.com

Don't forget about our TEENS and KIDS CrossFit Training Classes too!!!!

Help keep your kids fit and having fun doing it!

*******************************************************************

And just in case you wanted to read a recent quote:

Hey Kelli,

Just wanted to write a short note on how much I enjoy your classes!! Excuse the double adjectives but they are always different, changing, fun, hard and intense! Your classes are BY FAR THE MOST EFFECTIVE and COMPLETE fitness program I have ever participated! I have cut my training by 70% and can still climb the 14ers with less perceived exertion. My recovery is much quicker and energy level is always at a high level. After a few injuries and years (48) I had resigned myself to the so called age factor and less active lifestyle. Your program has helped in all aspects of life. Physical, mental, confidence and an active and satisfying lifestyle! Much success to you and your program!!

Thanks Again!!

John
"Fortune Favors the Brave "

Great Training Produces Great Results for Lifes Activities!

Agent Meier — Thu, 13 Aug 2009 14:13:33 GMT

Newsletter: July 31, 2009

This last weekend I competed in the Urban Assault Race. My partner and I rode approximately 25 miles all over down-town Denver (plus Wheat Ridge) and did many "Crazy Human Stunts" at our check off points in order to earn our "beads"....

I was just talking with a friend today about it, and just how GREAT it is that the kind of training we do with CIA CrossFit and Mile High Boot Camp, prepares you for ANY adventure. Not for one minute did I feel fatigued during the race, and I DID NOT train for it! I have also been known to run 5 and 7K races with many of my trainees, and I don't train for those either... I just show up and do them! Now I am not going for the record fastest time, or first place, but I feel very confident in the training we do preparing myself and all of my consistent trainees for such events.

When you think about that... that is exactly what you should be able to do with your fitness program! Your training program should prepare you for ANY of Life's Adventures and in a manner in which you can do them successfully and enjoyably. Don't you think?

I think this is really what sets our programs at CIA CrossFit and Mile High Boot Camp apart from almost all others... we train constantly changing modalities of FUNCTIONAL FITNESS at High Intensity EVERY DAY!We do this so you CAN go out and run a 5K on a whim or do an Urban Assault Race and have FUN, or Climb a 14er and not be overly winded!

In the coming months I am putting together our own program of certification to train as a CIA. I want to share and I hope you do too. Classes start back up Monday - August 3rd! I hope to see YOU... New or Return Trainee with us to constantly improve your fitness and improve your personal health!

Have a Beautiful and Fit Day!

~ CIA Agent Meier

To Register NOW: CIA CrossFit Training!

Mile High Boot Camp for Women!

The Choices YOU MAKE Today...

Agent Meier — Fri, 08 May 2009 17:41:00 GMT

The Choices YOU MAKE Today...
Create Your DESTINY!

The topic of today's news letter is "CHOICES." Every day you make choices. You have free will to do so. Examples: stay in bed, brush your teeth, eat breakfast, go to work, eat french fries, eat healthy, WORKOUT!

Choice vs. Destiny
Some people believe your destiny is something pre-programed by the gods at birth. I choose to believe you can model and CREATE YOUR OWN Destiny!

If you don't like your life or parts of it right now. Sit down and write it out. What don't you like? Why don't you like it? (maybe just because you don't, that is reason enough) What do you want it to be? What can you do to CHANGE things RIGHT NOW, STARTING TODAY, to MAKE YOUR DESTINY your reality?

Remember you have free will, you truly do. If you want to live in a mountain shack and live self sustaining, you can do it. Just make a plan so you don't get there and live under a rock and get eaten by a bear. Draw out a time line, revisit it every day, at least once a week, update it as needed, but try to stick to achieving the goals you have set either by that time line or sooner! Don't let yourself come up with excuses to push things back or cancel the plan (unless that is truly the CHOICE you want to make).

Mentally dream it before you go to sleep. See it as you are achieving it. Many athletes mentally practice running the race, shooting the perfect free-throw, the perfect volleyball pass, set, spike, serve, golf stroke, etc. They do this and see it as they WANT it to HAPPEN. They do this so when they are on game day it WILL HAPPEN. The athlete will break down the movements... the proper stance, weight distribution, angle of approach, each small movement of the execution, and the FOLLOW THROUGH! Do this with YOUR LIFE. Every little step of the way, visualize it, draw it out and CHOOSE YOUR DESTINY!

It may not happen exactly according to plan, it may happen even better, but most of all, at least you are TAKING ACTION and MAKING CHOICES!

Start with your fitness plan, nutrition, and carry through to all aspects of your life! BECAUSE YOU ARE WORTH IT!

www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
There are No Excuses!

Why we Get Fit!

Agent Meier — Tue, 14 Apr 2009 15:32:00 GMT

Spring is in the AIR...
and that means it is Time to GET FITTER!

The topic of today's news letter is "GETTING FITTER." How do we do that? Well, the answer is simple really... BE OBSESSIVE about YOU! i.e. Obsessive: A word used by the lazy to describe the dedicated!

Ever wonder why I picked that phrase to describe our training group? Because I want YOU to get RESULTS! You know your friends, relatives, family members ALL want to know what you did in class today... but they are too afraid to join, or have some other excuse whey not to workout regularly. Those of you in class know you are addicted to the burn, or as many of you like to call me a "Pain in your Behind" (I know you have other phrases, but that one there is nicer.)

Here is what to tell your friends we do everyday:
"Regimens of constantly varied combinations of Functional Movements, executed at High intensity, elicit levels of general physical preparedness unmatched by other protocols."

When was the last time your job, or your LIFE, required you to sit in a chair and straighten your legs out over and over? If your life requires that of you then go to the gym and do leg extensions. However, if your life requires running, jumping, lifting, climbing, throwing, pushing, and pulling, then CrossFit is for you. CrossFit mimics nature's requirements to bring out the athlete in everyone. For the uninitiated, CrossFit is a training program that combines basic bodyweight exercises, calisthenics, gymnastics, Kettlebells, and weightlifting.

For those having been exposed to it, CrossFit is the workout routine used by elite athletes, special operations groups, law enforcement and everyday people to "forge elite fitness."

CrossFit classes are fun, always different, mentally as well as physically challenging, and designed to elicit a dramatic increase in your fitness level. Life demands a lot. Treat life like a sport – Get fit, DO CrossFit™.

All our classes combine CrossFit, Kettlebells and Boot Camp Style Fitness to give you the BEST Training Program Available!
I want YOU to get FITTER! - Now, bring your friends!

www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
There are No Excuses!

Your Fitness: The Good... The Bad... The Ugly...

Agent Meier — Wed, 25 Mar 2009 20:01:00 GMT

The Good... The Bad... The Ugly...

The Good News is we are into week 2. Fast coming to a close and most of our new attendees are about to get over the hump! It is not easy getting started at a Fitness Program and sticking to it. There are many reasons (I really mean excuses) one can come up with NOT to get yourself to go workout!

However, the results, the feeling of energy after, sore muscles (just a sign your body is doing good things for itself), and the Great Group of AMAZING People we have that we workout together with make is a FABULOUS start to your DAY! Yea, sleep is nice, but it is over-rated, especially NOW since the sun is coming up earlier, we will be outside almost every morning (aside from maybe the rest of this week) and the workouts just keep getting "can I say better?" Honestly, they do... I mean at least I don't (or haven't yet) harnessed anyone up to a car to pull a half mile like on TV.

The Bad News is YOU HAVE to stick to your Nutrition to get your RESULTS! You can't eat too little. You can't eat extra goodies because you are working out so hard. You can't have an extra 5 margaritas and still get the results you want. Spring is coming and so are bathing suits. Wouldn't it be Great to fit into one you would love to show your new CIA CrossFit body off in? So be diligent, think "would Kelli eat that?" If the answer is NO, then you shouldn't either. AND YOU WILL BE GLAD you didn't! A friend of mine in Japan used to always say: Nothing Tastes as Good as Being Thin (& Fit) Feels!

The Ugly News is life comes at us HARD! Each and EVERY Day! Things will happen to try and derail you from your set plan and goals. That is why you need to have a PLAN! Write it down, post it in several places, look at it everyday! (Sometimes that can be the mirror... you need to LOVE YOURSELF!) Set up a "Self Care" plan. What do YOU need to do to give yourself what YOU NEED? Do it! You are Worth IT!

AND Get Your Friends to Class... One More Way to Keep Motivated when Somebody You Know is There to Push You!

http://www.MileHighBootCamp.com
http://www.CIAcrossFit.com

There are No Excuses!

To Carb or Not to Carb

Agent Meier — Thu, 12 Mar 2009 03:58:00 GMT

To Carb or Not to Carb?

There is all this mis-information out there... "What diet can I follow to get the fastest results without actually having to suffer or actually work at it?" Hmmm.... Well, the answer is one no one likes to hear, but at Least I am Telling You the TRUTH! YOU HAVE TO WORK AT IT & EAT RIGHT! Sorry, that is the cold hard truth.

The diet "pills" even if they are guaranteed, will find a loop hole that you didn't follow so they won't have to refund your money or your lack of results. Other programs (I won't name any names, but they have weekly meetings) they teach you to count numbers, such as points, but still allow you to eat the "foods you like" well, let me disintegrate this thought for you (and yes you may see results for a while, but...). The fact is AGAIN, YOU HAVE TO EAT RIGHT! NO you cannot have ice cream every night and lose weight, the sugar alone will sit right around your mid-section and wake up sitting right where you don't want it to in the morning... i.e. Your Mid-section = The Spare Tire!

You HAVE GOT to eat BALANCED foods, nearly eliminate Sugars, excess Gluten, Chocolate (I don't care who told you dark chocolate was good for you... let me surprise you... IT WAS the CHOCOLATE Manufacturers! – DUH!!!!!!) Get RID OF IT!

Fasting... this is Great... I mean seriously... Yes, it might get you into that dress you want to wear next week, but you will be MISERABLE, the people around you will be even more MISERABLE and when you eat again after the dress event, you will BALLOON! Why? Well, because your body thought you were starving it! DUH - YOU WERE! Repeated starving will cause what????? Well a complete Shut down of your metabolism. Guess what... you will get fatter and still be eating less and less food causing you to still get fatter and fatter... now that sounds well... MISERABLE!

How do you do it then?
1.) EXERCISE! Good hard exercise, getting your heart rate up, keeping it there, and changing out what the activities are every day. Even changing the time of day will help. If every Monday you do 30 minutes on the stair master and back and biceps, then Tuesday you do 30 more minutes and legs, and Wednesday.... well, guess what you body won't change after it figures it out... it WILL find the path of least resistance. See our bodies are programed to be lazy. FIGHT IT! (i.e. GET TO BOOT CAMP!)

2.) EAT RIGHT - EAT BALANCED! That means our recommended 40/30/30 split plan for nutrition. This keeps your body satiated. That means you won't have spikes because you are keeping your body in BALANCE! If you eat all carb snacks, you will be out of balance and crave more. If you eat all protein, your kidneys will be over worked an become sick. If you eliminate all carbs, when you eat them you will BALLOON! Your body needs carbs (and good complex carbs) for ENERGY! If you force your body to look else where for it, you will be causing your body (remember it is lazy) to work way harder than it wants to and cause yourself other sever health issues.

SO, GET YOUR TAIL TO BOOT CAMP! GET IT TO CROSSFIT!
AND YES LIKE IT OR NOT, KETTLEBELLS!
KETTLEBELLS will change your body faster, better and healthier than any 5 lb. dumbbells will. AND NO you won't get bulky.

More to come in the next newsletter.... for old articles go to our blog: blog.ColoradoBootCamp.com

www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
There are No Excuses!

Finding Community in YOUR GYM!

Agent Meier — Thu, 19 Feb 2009 14:13:00 GMT

Community... in YOUR GYM!

This is YOUR GYM! At least that is our mantra at CIA Crossfit and Mile High Boot Camp for Women! Weather we are indoors or out (very soon...) this program is YOUR program! That is what I, as the instructor, want it to be and how I hope you tell others about it. Building "community" with your workout friends is HUGE! It not only gives you something to look forward to every day, but it should also give you something to aspire to when you see others in the class doing amazing on their AB workout, or Pull-ups, or Box Jumps, and even more when the veterans see the newbies making huge strides in the first and second months of training with us!

I was just telling someone the other day, the things that make my day are watching people progress. Progress from not being able to do a deep squat, or even squat to a ball, and then in a few weeks doing it with speed and full range of motion. Doing Ab exercises that in the first few weeks were "NOT AN OPTION KELLI", as I get told...

Even today, I was training a client that I watched do MANY exercises that just 4 weeks ago seemed impossible to them. I watched... motivated... and then they mentioned to me, "I can't believe I just did those last few exercises... I couldn't do those a few weeks ago!" I said, "I know!" and smiled!

As a community we build together a social gathering for exercise, conversation on how sore we all are the next day, what "YOU" missed yesterday if you were not there, and just knowing things about each-others lives and happenings in them. The white boards I put up for us on the wall recently, not only help us be more "green" by using less paper, but are there for the "COMMUNITY" to let us all see each-others progress and challenge each other to push harder, faster and heavier... to achieve MORE Success every day!

I love you ALL, and I want you all to succeed as much as possible! I encourage you to ask me questions as often as necessary about how to do something correctly. "Should I be sore here, does that mean I did it right?" Questions about Nutrition, etc. I am here to help you succeed in "OUR COMMUNITY" of workout friends and family!

We have now added a "Membership Package Rate" for those that want to keep coming, save a few bucks, and stay motivated with "OUR GROUP of AMAZING INDIVIDUALS
that I call MY FAMILY, when I tell others about what we do!"

For more on the NEW Member Rates, go to:
www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
Soreness is "Weakness" Leaving the Body!

Rest, Repair, Rebuild and HIT IT AGAIN with your workout!!!!

Agent Meier — Fri, 30 Jan 2009 15:24:00 GMT

END OF JANUARY... Back in Feb. 9th!

The first session of the year is soon to be completed! WHOOSH! I don't know where the month of January went! Training has been intense, and I have seen you all go the distance and make marked progress! Can't wait to do evals! The first week of February is a Recovery Week... Make sure to take it. Do something different like bicycle, or go hiking, running, etc. You want your body to heal, repair, recover, so you will come back strong and make more progress. The reason we do "Interval Training" (i.e. 4 weeks on, 1 week off) is because by week 4, we have worn you down, you may feel tired, exhausted, weaker. This week gives you the time to rebuild and be ready to come back strong and avoid injury from "over-training".

To try doing something different, yet efficient on the week off... "Stair Running"- 53 flights. (no more than 2 times during that week... overtraining stairs can do all kinds of damage, but a couple times... great cardio and calf training benefits!

Commit yourself to healthier Nutrition! If you are working out THIS HARD, why drop the ball on your eating?

AND Get Your Friends to Class... One More Way to Keep Motivated when Somebody You Know is There to Meet You!

www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
There are No Excuses!

Consistency with Training Nutrition and Motivation!

Agent Meier — Thu, 22 Jan 2009 15:31:00 GMT

Consistency...
Nutrition & Exercise

I received an email the other day asking me "How do I make it go away? It is more food related or exercise? The fat around my gut isn’t going anywhere!"

         My response: 75-80% of your body composition is the food you eat... my analogy: i.e. you could have a GREAT Muscle Car, with an amazing amount of horsepower, but if you put the cheapest gas in it and don't change the oil or rotate the tires, or take care of it, or take it out on hard runs periodically to keep the engine performing at a high level... it is not going to run or look very good...

Your body needs the best fuel, the proper exercise at the proper intensity, and routine maintenance as well to be at it's best performance and appearance.

        FOOD IS CRITICAL!
I myself couldn't workout like I do if I didn't eat the way I do.
I wouldn't look the way I do if I didn't eat and exercise the way I do.
It is all a combination of consistency and dedication.

       My clients response to my analogy was "That's probably why my car doesn't run very good either!" FUNNY GIRL, but yes it is True! Take PRIDE in yourself, and maintain yourself as best you can! You will look better, last longer, and feel GREAT!

We have JUST ONE MORE WEEK left in this session before a 1-week Break. PUSH HARD this coming week! Make a difference in yourself, and the rewards will be plentiful! On your week off, refresh, recalculate, and reacquaint yourself with proper eating.... Get registered NOW for the next session starting February 9th!

Just think SOON weather will be improving and we will be back Outside Again @ Falcon Creek Middle School!

www.MileHighBootCamp.com/Calendar.html
http://www.CIAcrossFit.com/ciatraining.html
There are No Excuses!

January Fitness Motivation - How to stay Motivated!

Agent Meier — Wed, 07 Jan 2009 15:03:00 GMT

1st Week of Class... Motivation

And we are OFF and Running with the January Camp! All you Annual Pass Members and our new trainees... It is going to be a GREAT YEAR! I'm working hard to give you the best workouts to get you the best results. Now you just have to bring it EVERY DAY! Keep your Goals in front of you all year! Here are some ideas....

         - Write you goals on index cards... keep them in your master bathroom, your car, on your refrigerator.

       - Keep photos or images of what you want to achieve in the same places... the mind is a wonderful tool and you can train it to keep you on track.

       - Find an old outfit you would truly like to fit back into. Keep it in plain view in your closet so you can remind yourself every morning and every night to stay on track.

Commit yourself to healthier Nutrition! If you are working out THIS HARD, why drop the ball on your eating? Stay tough, weight & measure ALL your FOOD. Take ONE DAY AT A TIME!

CrossFit Training for Winter Sports!

Agent Meier — Tue, 11 Nov 2008 23:52:00 GMT

Ahhhh, Winter is upon us and Winter Sports are itching for us to play!

Are you ready?
Is your body in tune for what the demands of winter sports will be?
How quickly will you recover and how long will you last out there?

Things to think about:

(1) Changes in elevation
      With that comes less oxygen to your muscles. If you are not in shape at your current elevation how do you expect your body to perform at an elevation 3-6,000 feet higher. As you increase in elevation you body gets exponentially less oxygen causing lack of energy, fatigue and nausea. Boy that sounds like fun on the slops or snow shoeing...

(2) What muscles are going to be recruited for work
      Wheather you are going to ski the runs, snowboard, cross country ski, or snow shoe, you are going to be using different muscle groups than your body is likely used to. Your training for such activities should include those muscle groups with the result being longer time out enjoying, greater enjoyment of, and less fatigue and soreness when you return home. Now that does sound FUN!!!!!

(3) Injury prevention
      So many people just think it is winter and it is time to head out and ski... Well if you haven't been doing anything but sitting in front of the computer what makes you think your body is prepared for such activity? When your muscles are not conditioned for the activity you put them into, the chance for injury becomes exceedingly high. You might get lucky and no worries - no injuries, or you could get injured and be out for more than just a ski season.

The point is, you need to train your body in the right way. In a way that keeps is ready for what ever comes at you on any given day. That might mean lifting a box up above your head, it might mean heading out mountain biking, playing with the dog, or the kids, or yes, heading to the ski resort and shooting a few runs. By training with a program like CIA CrossFit Kettlebells, or Mile High Boot Camp for Women, you are preparing your body to be the best it can be at anything and everything! We spend each day training each and every part of your entire body in new and uncommon ways, yet with proper form and function for what every comes your way, or what ever you choose to throw your own way.

Learn more about our amazing fitness programs:
www.CIAcrossFit.com
www.MileHighBootCamp.com

Agent Meier signing off!