Recently, here at Fit Soldiers we’ve been talking about introducing you to the Functional Movement Screen. Over the coming week we will be integrating the Functional Movement Systems philosophies into our program design. Our beliefs and methodologies have been based around these training systems for quite some time, but we only had a basic baseline screening system for classifying if someone is able to safely enter our program to get the results they are looking for. Integrating this system into our large group format program design has been nothing short of amazing. Our team at Fit Soldiers really believes that this form of screening and standardizing movement is essential for safe, timely, effective results.

In order to better understand the premise of where these beliefs stem from, let’s take a look at some of the rules that Functional Movement Systems are based around.

• If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain. Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.
• Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.
• Basic unilateral movement patterns should be symmetrical on both right and left sides of the body.
• Fundamental and basic movement patterning should precede performance related activities.
• Basic before Complex, Stable before Unstable.

Using the Functional Movement Screening Systems, we were able to establish a solid baseline screening system to better help manage and prevent injury to the musculoskeletal system. Also by establishing a baseline scoring criteria, we will be able to monitor and track progress to ensure that the right program is being implemented.

All of this screening, assessing, and implementing the right mix of corrective exercises into the programs are going to help keep our clientele safer and healthier for long periods of time. We realize that injuries are always a possibility. However, it’s our job to reduce the likelihood of injury. After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives. Exercise should be enjoyable…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities more enjoyable.

This training philosophy is the foundation of our personal training and group personal training/boot camp design at Fit Soldiers. Going forward, based on your FMS score you, may be strongly encouraged to avoid specific exercises. Understand that in many cases this may be temporary. The more intentional you are about your correctives, the quicker you’ll be healthy enough to return to performing certain exercises. The reason for taking certain exercises out of your program all stem back to these five rules. It’s our job to get results and keep you injury free. It’s all about the quality of the movement, not the quantity.

We are excited to introduce you to Smart Group Training using the Functional Movement Screen here at Fit Soldiers!

Committed to Your Results,

Dave Mura
and the Fit Soldiers Family!

2100 East 112^th Avenue #2
Northglenn, CO 80233

720-382-5240

KidFit Summer Camps

We are excited for Summer 2013! Our KidFit Youth Summer Camps are BACK!

You all know the impact our adult program is having on you in countless areas of your lives including your physical, mental, and emotional health. For many of you this has already begun to trickle down to your family. There is no doubt that your children will be impacted for the rest of their lives by the major lifestyle changes you have made for you and your families.

I get especially excited when your kids begin to play "Mr. Dave" in our kids room, at home, and in their classrooms. You have told us some awesome stories such as your kids designing a boot camp in your backyard, teaching other kids exercises, and doing their child like copy cat of jumping jacks, pushups, and other exercises.

Kids are learning, growing, changing, and absorbing information every single day. We are also growing, learning, and absorbing more information in order to help you and your child. We are backed with more support than ever. Since last year we have joined the Athletic Revolution and the International Youth Conditioning Agency (IYCA). We have been reading, watching, doing, and applying countless hours of training and education to help your child be the best they can be each and every day.

Our program is perfect for both athletic and non-athletic children. We will meet your child where they are at both physically and mentally in regards to age, coordination, and athleticism in order to maximize their development at their particular growth stage.

So what should you expect from our KidFit Summer Camps?

Your kids will:

• 

  Have fun interacting with other kids their age developing teamwork and sportsmanship
• Reinforce a foundation for athletic movement patterns such as squatting, bending, pushing, pulling, and twisting
• Develop speed, agility, quickness, strength, and power
• Increase mobility, range of motion, and flexibility
• Reduce the risk of injury
• Develop great character by teaching them confidence, discipline, humility, hard work, a desire to help others, to be courageous, to be inspired, and to lead by example.
• And So Much More...

Here are the details:

Discovery - Ages 6-9

Session 1 Start Date: June 4th - June 27th (4 weeks)
Session 2 Start Date: July 9th - August 1st (4 weeks)
Days: Tuesday Wednesday and Thursday
Time: 9:30AM - 10:30AM (1 hour)
Location: Fit Soldiers Fitness Revolution and Athletic Revolution Northglenn
2100 East 112th Avenue #2 Northglenn, CO 80233
Price: $109 per 4 week Camp
$199 for all 8 weeks

(Family discounts and limited scholarships available email This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more information)

Exploration - Ages 10-13

Session 1 Start Date: June 4th - June 27th (4 weeks)
Session 2 Start Date: July 9th - August 1st (4 weeks)
Days: Tuesday Wednesday and Thursday
Time: 10:30AM - Noon
Location: Fit Soldiers Fitness Revolution and Athletic Revolution Northglenn
2100 East 112th Avenue #2 Northglenn, CO 80233
Price: $159 per 4 week Camp
$299 for all 8 weeks

(Family discounts and limited scholarships available email This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more information)

Transformation - Ages 14+

Ongoing
Days: Mondays and Wednesdays
Time: 7:30PM - 8:30PM
Location: Fit Soldiers Fitness Revolution and Athletic Revolution Northglenn
2100 East 112th Avenue #2 Northglenn, CO 80233
Price: $109/month

(Email This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more information)

Committed to Your Results,

Dave Mura

Fit Soldiers Fitness Revolution
Athletic Revolution Northglenn

2100 East 112th Avenue
Northglenn, CO 80233

720-382-5240
This e-mail address is being protected from spambots. You need JavaScript enabled to view it

My story might be common with many people but, it is special for me because no one else will know how my body feels or was feeling other than “ME”.  I am 36 years old and since my teenage years I have been involved in multiple sports such as cricket, soccer, swimming, etc. I played cricket for a few clubs in India. Cricket is a game which requires both fitness and mental calmness. One of the reasons I was able to play the sport for a couple of decades is because of my fitness.

However for the last three or four years, I developed a disease called hypothyroidism. One of the main symptoms of the disease is to slow down a patient’s metabolism. I started feeling lethargic, gained a lot of weight (~40 lbs). It not only affected my game of cricket but also my job, family life, friends, activities, etc. I am on medication but it was hard to control my thyroid hormone levels because of nonstop weight gain. The workout I was involved in to keep my body fit for cricket was not enough. I tried various diets, running, and exercise regimens but they didn’t show much benefit.

I decided to give Fit Soldiers a try when one of my cricket team friends Mr. Sam George shared with me how he had noticed a significant difference in his fitness condition after joining the club. As soon as I tried it, I really liked the commitment of Fit Soldiers group (all the trainers) towards all the members who workout there. I also like the setup where an exercise will not be repeated for at least a few weeks. This is one of the reasons why I keep coming back. I also like the fact that the fellow members motivate me and each other to finish the workout.

As a result of working out at Fit Soldiers I can run longer without getting tired, I am performing better during my cricket games, and I can do more burpees and push-ups than ever before. I feel I have more energy to finish my day of work. Simply, my brain is working better both at work and while I’m playing sports.

Rama Boyanapalli

Fit Soldiers Fitness Revolution

2100 East 112th Avenue #2
Northglenn, CO 80233

720-382-5240

Prior to training at Fit Soldiers I was in "ok" shape, but not where I wanted to be by any means.  Playing 1-2 games of soccer was not enough for me.  I wanted more cardio and strength.  I had tried a cross fit class for a while, but it was too hard for me to keep up with the weights.

I had wanted to start at Fit Soldiers ever since I saw them at my children's Field Day at school about 4 years ago. I had also driven by their location every day for several years. So finally I decided to give them a try. I’m so glad I did, because I just love the workouts! They have met every expectation and even exceeded them!

I have always been the person who puts everyone else's needs before my own.  Whether it be a mother, a wife, a daughter, a sister, a business owner, or even a friend I would do for myself last.  Getting up at 4:00 in the morning to be at the 5AM class is the best thing that I have done for myself. I actually look forward to waking up early to be there. The people that I have met there are wonderful.  The dedication that I see in everyone keeps me inspired to be a better person.  The trainers are caring and don't push us to the point of breaking.  This has allowed me to actually want to do better and do the "progressions".

The biggest improvement has been my cardio and strength.  I can keep up with my kids and play indoor soccer without having to come off the field as much.  I feel guilty if I do not do some sort of fitness daily. I participated in the Warrior Dash this last summer, started to go hunting, and almost climbed a 14'er (next year my daughter said that she would finish it with me).

My arthritis is more in control. I have made changes to my food by being more aware of what I am putting into my body.  I have decreased my food portions and increased my water intake.  Balancing my carbs, proteins, and fats has been a learning experience, but is well worth it!

Another improvement is that I am not looking at the "numbers" as much as I used to. I feel much better even if the "numbers" aren't exactly where I think they should be.  My weight does not define who I am anymore.  It is what I feel inside and out that defines me. I feel better now than ever before physically and emotionally. I love the way that I feel!

Andrea Greenfield

Fit Soldiers Fitness Revolution

2100 East 112th Avenue #2
Northglenn, CO 80233

720-382-5240

Over the years I have gotten on and off the health and fitness bandwagon, had several different gym and cross-fit memberships, but never stuck with them. I would go a few months and start seeing some results but then something would happen and I would fall back into my old routine. I never ate really bad but if I wanted to I would eat whatever I chose and would not consider the consequences of my diet.

One of my co-workers Stacey Imran was a client at Fit Soldiers and she could not stop talking about how much she loved the place and kept urging me to try it. She even gave me a $100 gift card, but the location was out of my way so I used that as an excuse not to go. I was at my heaviest ever hovering around 183 lbs. I was miserable. I knew that it would take commitment for life to change my eating and exercise habits for the better and that’s when I started at Fit Soldiers.

I love the group style workouts. I have made good friends and many of us continue to push each other to make each other better. Fit Soldiers has a great training staff and I look forward to each workout. I have lost over 30 lbs since starting here! I have to wear dress shirts, ties, and slacks to work that I am swimming in. Now I have to go out and get a whole new wardrobe for work, but I am ok with that!! I feel less stressed and more energized. I sleep better and my head seems clearer. I feel great, and feel that nothing is impossible anymore.

I have changed everything about my lifestyle! When the Fit in 49 Contest came around in January I saw a great opportunity to step everything up and finish my first year strong. I began tracking my nutrition and even though I thought my food wasn’t that bad prior to the contest, it actually was! I changed everything I ate, and that is when things really kicked into high gear! I have created a fuel burning machine. I pushed really hard during the contest to cut body fat and weight and now I am in the best shape of my life!

I have a 3 year old ball of energy for a son and it takes a lot to keep up with him, but I don’t have to worry about that now because I have more energy and I have more fun with him too. He thinks its fun to ride on my back while I do pushups. He has also taken an interest in cooking. Now that I cook a lot more, if he is involved in making the food he is much more willing to try it and like it. Changing my eating habits and health is changing my son’s habits too and that makes me proud.

Chris Sloneker

Fit Soldier Fitness Revolution

2100 East 112th Avenue #2
Norghglenn, CO 80233

720-382-5240

It seems like the diet and weight loss hype these days tells us to avoid carbs because carbs are bad. The truth is carbohydrates are not bad. In fact, carbohydrates are the body’s preferred source of energy.

My lean eating habit for the next two weeks is to make smart carb choices.

Precision Nutrition talks about carbs on a continuum from better to worse instead of labeling them as good or bad.  Better means higher fiber, more nourishing, adding value to my body, and health-promoting. Worse means lower fiber, less nourishing, and health-harming. As much as possible we should eat foods that nourish us and make us feel better. This is why we should try to make smart carbohydrate choices. Doing this will make us feel fuller longer and give us sustained energy. It will also help us lose fat and make us leaner and stronger.

Smart carbs are smart because they give us stuff are bodies need, want, and will use in the right ways. Stuff like nutrients, fiber, water, and slow-burning energy.  Smart carbs include most vegetables and fruits as well as beans, and legumes.

PN puts smart carbohydrates into two categories, higher fiber and starchy whole foods. While both are healthier options, starchy carbs are more carb dense than those in the high fiber category. In general you can eat as much as you like of high fiber non-starchy vegetables. (Remember my last habit: eat at least 5 servings of vegetables a day?) However a general portion size for legumes, beans, fruits, and starchy carbs is about a handful at each meal. Again, eating slowly to 80% full still trumps all other habits so remember to pay attention to how hungry (or not) you are at each meal.

They listed 5 smart carbs that are full of fiber, nutrients and health benefits but often get overlooked.  These five include beans and legumes, winter squash, sweet potatoes, ancient grains(quinoa, amaranth, and teff), and steel cut oats. Dave and I eat a lot of beans, winter squash, sweet potatoes, quinoa, and steel cut oats, but have yet to try amaranth or teff. Maybe we will give one or both of these ancient grains a try in the next week or so. Perhaps you should give one or all of these 5 smart carbs a try too!

PN also discussed whole grains as a smart carb choice, but were very clear about the fact that whole grains are really just that, a WHOLE grain. If you process a whole grain it is no longer whole. They cautioned us about food packages these days because so many claim to be whole grain, but that really means they have been made from a processed whole grain such as flour.  Some examples of whole grains are the ancient grains I listed above, barley, brown or wild rice, spelt, and wheat berries.

Refined sugary carbs and processed foods are NOT smart carbs. This includes things like cookies, pastries, sweets, sweet drinks (including fruit juices), and dried fruits. If it comes frozen or in a box you can pretty much bet on the fact that it is highly processed and is not a smart carb choice. Refined carbohydrates have almost no fiber or beneficial nutrients and instead of adding value to the body they actually subtract value. These types of foods digest and absorb quickly which leads to a blood sugar rush and crash, insulin spikes, and often leave us wanting more and more. Yikes! This is why you should have as little as possible of these types of carbs.

This is something I constantly have to battle with because I do have a sweet tooth and love my treats. What PN teaches though is that it’s not that you or I should NEVER have a treat, but that we should save it for those special occasions and even then still enjoy them slowly, mindfully, and only in small quantities.

So this week the mission is to experiment with and enjoy some of these smart carbs.

Leave a comment and let us know what your favorite smart carb is! Also, try a new smart carb and let us know what you think of smart carbs and how you feel as a result of eating them.

Committed to Your Results,

The Fit Soldiers Family!

2100 East 112th Avenue #2
Northglenn, CO 80233

I have been heavy since pre-adolescence.  I remember eating salads in Junior High and being focused on weight loss. In High School I was still focusing on controlling my weight with salads. After having three children, my weight has been up and down, but over the years it has gotten harder and harder to get the weight off.  I have been a classic yo-yo dieter, never being able to find a balance between eating "regular" and eating healthy.

I hired a personal trainer when I reached 40 and loved the year that I had with her. But I focused only on getting stronger and more in shape, and avoided doing anything about my weight. I trained for and completed the Danskin triathalon, while being probably 25 pounds heavier than I am today. However, my life is busy as everyone’s is, and I stopped seeing her when circumstances changed and I felt I could not fit exercise into my day.  Over the years, I tried different exercise programs but never stuck with any. I would get bored. I would groan when I looked at the clock and see how little time had passed.

I joined Fit Soldiers December 21, 2011. I tried it once and fell in love with the structure. I also was so encouraged by the trainers and the other "soldiers."  Even though I was terribly out of shape, and much heavier, everyone encouraged and helped me along. I remember trying to do a regular plank, and Diane was next to me, talking me through it, believing in me. I didn't even know her. I started getting much stronger than I had ever been. I have only missed because of travel or illness, and try to come 5 days a week. I also do semi-private lessons. It has been easy because I have fun. I have a family here. I now schedule my day around my morning workout, because my mental health depends upon the workouts. I then shifted my focus to adding in the nutrition piece. I knew very well what to do. I am a lifetime member of Weight Watchers (another time when I yo-yo dieted down but bounced back up.) Last November I joined Fit Soldiers Maximize Your Metabolism class.  I found encouragement again with my fellow MYM'ers.  I knew what to eat, and have even finished a two year post-doc in nutrition, but I wasn't eating the way I should because it was hard to change my eating habits. I learned HOW to do it, how to plan, how to cook, how to make it a habit. Now, it is second nature. I have found that I can eat healthier, eat a wide variety of tasty foods (not just salads), and keep my weight steady, even when I am traveling and eating out 3-4 days some weeks.

I turn 50 this year, and I can honestly say I am healthier than ever. I am a good weight, I love my body for the first time ever, and I am eating healthy. And it has now been months since I tracked my foods or worried about weight. I check my calories only about one day every 2-3 weeks. I no longer need to, because I have made that lifestyle change. I could never have done this without Dave, Lesli and Joey, and the encouragement of my Fit Soldiers family. I'm looking forward to starting this decade off in the best mental and physical health I have ever been in!

Erin Ross

Fit Soldiers Fitness Revolution
2100 East 112th Avenue #2
Northglenn, CO 80233

720-382-5240
This e-mail address is being protected from spambots. You need JavaScript enabled to view it

I started Fit Soldiers hoping to quickly tone and tighten for an upcoming vacation. I joined using one of the LivingSocial deals, thinking the six weeks would be enough to get me where I wanted to be for my vacation; not thinking for a moment when I began that this would be a program that I would commit to for any longer than the six weeks. That was nearly 19 months ago.

During my orientation, I found out what it meant to be skinny fat. I knew I wasn’t as in-shape as I used to be, but I never considered myself fat. I was floored to find out that my body fat percentage was only 4 % away from being considered ‘obese’. If being shocked by my body fat percentage wasn’t enough, it became very clear how weak I had become. Our group cheered when one of the girls could do one pushup on her feet, I could barely do one pushup on my knees. My fitness level was bleak. I knew for some time that I wasn’t as healthy as I should be. I love to run, and running had become difficult, I found myself walking far more than running. At the end of orientation, I was definitely motivated to get in shape…and if nothing else do one push up on my feet.

So my 6 week journey began…and I am not going to lie, it was tough, but I saw differences in my body after the first few weeks. My clothes were fitting better and as funny as it sounds, I felt muscles in my arms that I had never knew existed…seriously. I felt healthier and stronger. I immediately felt a difference in my energy level and also found myself motivated to learn how to eat and drink better. Of course, these are all changes that you’d expect to get by working out, but I also noticed changes in myself that were not physical. You think about committing to an exercise program and you think that the benefits of that program are purely to tone and tighten, but I gained so much more in the first six weeks. I was beginning to gain my confidence back. This is something that I did not expect. As a mother of two children and going through two pregnancies, it was an unexpected surprise to feel great in my skin again. With this, my results, and the fact that I was finally enjoying my workouts; I knew it was no longer a 6 week journey, but a life-long journey.

Now, nearly two years later, I am stronger, happier and healthier. I have reached my initial goals of working out and eating better to get into shape, and I no longer struggle to complete a push up (and can do so on my feet). I continue to see physical changes and know I still have a long way to go to reach my new goals which consist of unassisted chin-ups, and half-marathons. I have lost inches off my thighs, hips, and waist, and have gained muscle, strength and most of all self-confidence.

My favorite thing about Fit Soldiers is the TRAINERS!! I know, after years and years of ‘working out’ and not seeing results that I need someone to kick my butt. The Fit Soldiers trainers do just that. They push me just outside of my comfort level which in turn has resulted in continued progress. I can’t say enough wonderful things about this program; it has truly changed my life.

Shanna Haller

It was my wife that actually gave me the nudge to try something new. We were driving by Fit Soldiers one day and saw a bunch of folks outside working out. It looked like something totally different then what I was doing before. I was looking to try something new besides those big box gyms where you do the same thing over and over again. I was no longer motivated at those kinds of places and had stopped going. After my first Fit Soldiers workout of doing Spartacus, I was hooked!

Before I came to Fit Soldiers I thought I was in fairly good shape because I played soccer, hiked, and biked. But now I have a lot more stamina when playing soccer and I can run the whole game. Another thing I have noticed is that typical hikes used to tire me out and now a 5 mile hike is a breeze!

Since I started at Fit Soldiers I’ve dropped 10 pounds and 5% body fat. My fitness level has never been higher! I have more energy during the day, my stress level is a lot lower, and my core is solid. Also having great personal trainers has helped me work on my form, which has made my workouts a lot better.

Another thing that has changed since coming here is my nutrition. Dave did a grocery store tour that made me more aware of what is actually in food. Now I check the food labels and try to stay away

from fast food places. I’m eating more fruits, vegetables, and also eating at home more. I buy food that is good for me instead of ice cream and cookies.

My two favorite things about Fit Soldiers are the trainers and the people who are there. Everyone is in an upbeat mood and encourages each other to get better. I like the variety of exercises we do too. We focus on all the different parts of the body each workout. You never know what to expect when you walk through the doors!

Mike K.

Hello Fit Soldiers Family!

May is kicking off our Revolution for a Cause charity drive.

For the month of May we will be recognizing and supporting the Denver Rescue Mission.

If you are not familiar with the DRM (those are also my initials!) then you might certainly be familiar with their Lawrence St. sign downtown, a cross that reads "Jesus Saves". Although that is the most well known of their shelters it is certainly not the only one they have, nor is it all they do.

The DRM meets people at their physical and spiritual points of need, with the goal of returning them to society as productive, self-sufficient citizens. They provide multiple shelters and programs and no one is denied services because of gender, race, color, creed, national origin, religion, age, handicap, political affiliation, sex, sexual orientation, or marital, parental or military status.

Check out this story that is right up our fitness alley!

http://running.competitor.com/2010/10/features/running-for-their-lives_15119

You can also learn more about the Denver Rescue Mission by visiting http://www.denverrescuemission.org/

Here is how and we will be raising support for the Denver Rescue Mission

• Water - $1.00 - 100% of proceeds
• Foam Rollers - 100% of proceeds (I will also make sure I send you our 48 page Foam Roll Manual!)
• 10 Days for $10 trial membership - 100% of proceeds
• Charity Bring-A-Buddy Boot Camp - May 11th @9:00 AM - Details to come!
• ANY New Client - We will donate $10 from every May sign up to the CHCF.

We are looking forward to a great Revolution for a Cause with the Denver Rescue Mission.

Committed to Your Results,

Dave Mura
and the Fit Soldiers Family!