Anything but a Slacker.

This past weekend we had 21 boot campers run the Slacker Half Marathon in Georgetown, CO.  The elevation started at 10,630′ and dropped to 8400′.  Of the everyone finished and over half of the group were first timers!!  I am so proud of all of them.  It took a lot of training, dedication, commitment.  The excitement and accomplishment on the faces of the finishers still gives me goose bumps.  I just wanted to say again.

Thank you Slackers!

Here is a picture of most of the group.

Tags: 13.1, 2010, boot camps, calories, cardio, Cardio Strength Training, Colorado, community, david mura, denver, exercise, Fit Soldiers, fitness, fitness boot camp, fitness community, fitsoldiers, free, health, New Years resolution, northglenn, nutrition, personal trainers, personal training, Pic Of the Day, proper form, safe exercise, Slacker half marathon, strength, Thornton, weight loss, westminster, workout

Fit Soldiers you are the best!  Here is a quickie and some announcements!

“You are not the victim of your metabolism, you are the creator of your metabolism.”

What are you doing to create a killer, eat what you want when you want metabolism?  I want to know.  If you are unsure here are my incites from what I have seen and experienced, in no particular order and list not exhaustive.

Water – If your not getting enough your blood becomes like old oil in your car.  Yes, Sludge.  Not flowing very quickly, slowing down all operations in your body including your metabolism.  Bear minimum, 64oz per day.

Breakfast – I know I know you’ve heard it a million times before, but yet you still choose to over look this amazing metabolism booster.

5 meals per day – And make sure your portions are appropriate.  By eating throughout the day your body is feeding off of what you give it creating a more consistent energy level, hence burning more calories.  Say goodbye to the highs and lows of your energy and mood.

Exercise – Lean muscle is your metabolism.  If you diet with no exercise, particularly strength training, your body is cannibalizing and you muscles are the prey.  An proper pre, and post-workout meal will get the most of our killer cardio strength training workouts, and you will be torching fat and boosting your metabolism for up to 48 hours!

Announcements!

This Saturday Join us for a Red Rocks workout!  Meet 9:00am @ Fit Soldiers or 9:30 @ the upper RR parking lot!

Referral bonus is back in action!  We want everyone to feel as great as you, and get the results you get!  $50 Cash for your referrals!

Run Kid Run!  Bolder Boulder 10K, and Slacker 1/2 marathon and relay training programs begin next Saturday.  More info soon.

Keep on Rockin’!

Tags: 2010, boot camps, calories, cardio, Cardio Strength Training, Colorado, community, david mura, denver, exercise, Fit Soldiers, fitness, fitness boot camp, fitness community, fitsoldiers, free, health, New Years resolution, northglenn, nutrition, personal trainers, personal training, strength, Thornton, weight loss, westminster, workout

Hey Fit Soldiers,

First I wanted to thank everyone that came on Grocery Store Tour today and those who took part in Boot Camp Orientation.  We are super excited to for the nutrition adjustments and hard work to come.  Results have been coming in more often as the sun rising each day!  I love the passion and determination that people bring.  Thank You.

Just an addition to the GST.  Your keys to success are going to be your Planning and Preparation.  If you not prepared for a long day at work with the proper snacks, and lunch, then you are setting your self up for either starvation, or a fast food, ginormous burrito, or those pastries that a co-worker brought in.  So your two possible out comes with out proper planning and preparation will be that of a sluggish, low energy, unproductive, crabby day.  Or one that cranks you up on a sugar high then leaves you crashing, or a visit into a food coma because of the quick burrito.  Now I’m not knockin’ burritos here I love them but make sure its planned out and your not over consuming.

I had a final exam that consisted of this.  Me and a class mate had to design our own halves of a bridge that went X amount of distance and had to meet in the middle.  The project was timed and we couldn’t talk throughout the construction phase.  So what did we do.  We drove down to the Solomond Pond Mall in Massachusetts to the nearest Lego Land store and totaly dominated the little kids and the store!  We took the time to plan and prepare so that we both knew how to build it what height, and distance we each needed to go.  So final time we were the first ones done and our halves of the bridges met perfectly in the middle.

So your saying blah blah Dave I’m trying to lose weight what the heck does this have to do with my needs and goals?  So last line of my final review and critique of the class I wrote these 7 P’s that my dad taught me. “Proper Prior Preparation Prevents Piss Poor Performance” So whether it is weight loss, sports performance, nutrition, meals, work, relationships, finals, vacations, construction, and the list goes on.  Bottom line are your 7 P’s Proper Prior Preparation Prevents Piss Poor Performance.

Here is the Pic O’ Day!  It comes from Boot Camp Orientation.

Tags: 2010, boot camps, calories, Colorado, community, david mura, denver, exercise, Fit Soldiers, fitness, fitness boot camp, fitness community, fitsoldiers, free, Grocery store tour, health, New Years resolution, northglenn, nutrition, personal trainers, personal training, Pic Of the Day, proper form, safe exercise, strength, Thornton, weight loss, westminster, workout, workout of the day

Hey everyone,
Our main focus is RESULTS. Through working in the big box gyms, independent, over 3 years of running boot camps, industry research, and nearly 28 years of life our goal is to become more open minded, experienced, and educated. From this walk on earth I have realized a few things when I look back and see my pattern of “jobs”. One is every single job I had (except for maybe KFC when I was 16) I was not only in a service type business, but most were also in a helpful and educational role. Chucks Steak House, Redi Lube Plus, Eagle Scout project Food Drive, Scout leader, Ski and snowboard instructor, Spine Clinic, Youth Correctional Facility, 1v1 Personal trainer, and Fitness Boot Camp Extraordinaire!

What I see from this is my passion to help, and educate. Looking at the direction of Fit Soldiers Fitness Boot Camps is one of a community. A fitness community! I have blogged before about the time line of playing as a kid, and losing the word play and now thing of exercise as a task instead of fitness activities as play. For instance, we have been doing free or charity boot camps and seminars for the past few Saturdays. So we decided to mix it up a little bit and take our Fit Soldiers Fitness Community and offer a snowshoe trip to the mountains! An amazing day to say the least but a fun day! We did not rock out a boot camp, the extra layers snowshoes altitude and steady hill climb was enough for us to grow as a community. Enough for some to realize that you don’t have to go to a big box gym and hit weights and lose your mind on the cardio. Get out and play!

That is our goal. Our little piece in the obesity epidemic is to not only provide people an affordable option to personalized training that delivers guaranteed results. But to be a catalyst to a lifestyle change that will create amazing results physically, nutritionally, and mentally. From this we as a community will not only help ourselves but be the light to future generations saying YES my health, IS important. Yes I will take care of myself, not be lazy and make the best of my time on this little place we call earth. So stop going through the motions. Stop settling. Stop talking about what you can and should and want to do with your health, fitness, and nutrition. START being about your health, fitness, and nutrition. TAKE ACTION!

Tags: 2010, boot camps, charity, Colorado, community, david mura, denver, exercise, Fit Soldiers, fitness, fitness boot camp, fitness community, fitsoldiers, free, health, New Years resolution, northglenn, nutrition, personal trainers, personal training, proper form, safe exercise, snowshoeing, strength, Thornton, weight loss, westminster, workout, workout of the day

What’s Up Fit Soldiers!!

I made my last field trip stop today to Ultimate FitCamp in Leominster, MA.  A big thanks to Patrick, Nick and Dawn for their warm hospitality and a wicked hard workout.  Hands down the toughest one of the week.  With over six years of boot camp experience under their belt they definitely have their ducks in a row.  Not only did I get worked in their amazing facility the were also some of the nicest guys in Mass (apparently MassHoles can be rude at times) with loads of information and a true passion for fitness and helping others. I am wicked excited for some of the new pieces to implement in December and 2010.  Fit Soldiers watch out, 2010 is the year!

East coasters, if you live, drive, frequent anywhere near Leominster, MA check out these guys you will see a fitness program like no other and achieve fitness goals you have never thought possible.

Tags: 2010, Colorado, community, Fit Soldiers, fitness, fitness boot camp, fitsoldiers, free, health, nutrition, personal trainers, personal training, proper form, Thornton, westminster, workout

Fit Soldiers how is the mile high air!  Cool and rainy down here at sea level.  I just got through my second field trip to http://www.peakfitnessworkouts.com/index.htm.  It was an awesome workout with excellent explanation and demonstration.  Paul and Tony put together a solid routine to rock the entire body with an eagle eye on proper form.  I was a bit jealous to see some of the toys that are on my wish list and get to use them.

Peak Fitness Boot Camps are a little different than your normal BC.  They are the only BC in Worcester County if not all of Mass that is designed by Physical Therapists.  Paul, a Physical Therapy Assistant who heads up the operation, was telling me that they were getting multiple clients who were coming in for Physical Therapy who were injured at a poorly run boot camp.  So he decided to combat that with a boot camp of his own and do it the right way.  The right way being the safe way.

I am pretty encourage and excited to see a lot of the similarities in training philosophy between Fit Soldiers and Peak Fitness Boot Camps.  It reassures me that my Fit Soldiers are getting the safest boot camp in the Denver area.

Thanks Paul, make sure you drop in when you come out to tear up our snow!

Tags: Fit Soldiers, fitness boot camp, fitsoldiers, health, nutrition, personal training, Physical therapy, proper form, safe exercise, workout

What’s up Fit Soldiers
After over 12 hours of traveling and a couple logistic hiccups I made it! Back home to central mass or “CenterMass” as it is called at CrossFit Center Mass. This is my first stop of 4 while I’m home.
After a well rested nights sleep and eating too much for breakfast I met up with an old Auburn High Alumni Tim Segur, part owner at www.crossfitcentermass.com

Stomach settle catting about fitness aside its now time to crank out the Workout of the day!
Warmup:
Row 1k
Workout: As many rounds as possible in 15 minutes:
3 Power Snatches at 75% of 1 Rep max
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20″ box

I have to be honest. I am not a puker, never have, not from running or lifting just form too many drinks back in college, but the stomach was definitely brewing some eggs and feta cheese for an encore. I got through 7 rounds with 3 Power Snatches of the 8th round.

Just have to love the concept and the intense workout. It just goes to show you don’t have to spend hours in the gym on international chest day, or lifting body-parts with all the other meatheads the rest of the week.

Next up hitting the pitch with some old high school ballers to show them how Fit Soldiers roll a mile high!

Tags: 2010, Fit Soldiers, fitness, fitness boot camp, fitsoldiers, free, health, nutrition, personal training, workout, workout of the day