Hello Fit Soldiers Family!

We are officially 30 days into our 90 day Revolution for a Cause charity drive. We raised $450 for Judi's House in April!

For the month of May we will be raising support for the Children's Hospital Colorado Foundation and Children's Miracle Network Hospitals.

We have several members, or spouses of members that work at a Children's hospital. We also have some members who have been impacted directly by the Children's Hospital Colorado Foundation.

Here is more information on the Children's Hospital Colorado Foundation and Children's Miracle Network.

http://www.childrenscoloradofoundation.org/

Be sure to visit the CHCF website and learn more about how we will help the Children's Hospital Colorado Foundation.

Here is how and we will be raising support for Children's Hospital Colorado Foundation from now until the end of May....

• Water - $1.00 - 100% of proceeds
• Foam Rollers 12"/36" - $10/$25 - 100% of proceeds
• 10 Days for $10 trial membership (sorry free trials this month) - 100% of proceeds
• Livestrong Bracelets $10+ Donation - 100% of proceeds
• Charity Bring-A-Buddy Boot Camp - May 19th @10:00 AM Details to come!
• Fit Soldiers KidFit Camps - We will donate $10 from every May sign up to the CHCF.
• I also have some Rockies Tickets for June 9th! I will think of a creative way to give these away!

You know how much I like goals!

We did a great job last month raising $450.  This month I'm giving us a goal of $1000. In fact Katie and I are already wearing our bracelets! So we now only need $980.

I know we can hit this goal and so thank you in advanced for your help!

Committed to Your Results,

Dave Mura

Fit Soldiers Fitness Revolution

2100 East 112th Avenue #2
Northglenn, CO 80233

720-382-5240
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It is finally here!

Fit Soldiers KidFit Camp is the much anticipated and long overdue program for your kids. It will begin this summer!

You all know the impact our program is having on your lives in countless areas including your physical, mental, and emotional health. For many of you this has already begun to trickle down to your family.

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

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.

We have been slaving away doing research and going through training on the cutting edge of youth fitness. We have absorbed some valuable feedback from you and based on that feedback we have designed a program like no other that will have a direct and lasting impact on your children.

You don't expect your kids to pay the mortgage, put food on the table, or worry about adult 'stuff' so why would you expect us to train them like adults? That's why we have a program full of endless fun designed specifically for kids!

Our program is perfect for both athletic and non-athletic children. We will give progressions and regressions for exercises so that all ages and athletic abilities can participate. So what should you expect from our KidFit Camps?

Your kids will:

• Have fun interacting with other kids their age
• Learn teamwork and sportsmanship
• Develop 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
• Lose weight
• Develop healthy habits
• And Much More...

Here are the details:

Ages 10-13

Session 1 Start Date: June 4th - June 27th (4 weeks)
Session 2 Start Date: July 9th - August 1st (4 weeks)
Days: Mondays and Wednesdays
Time: 9:45 AM - 10:45 AM
Location: Fit Soldiers Fitness Revolution
Price: $109 per 4 week session
(Family discounts and limited scholarships available)

Ages 6-9

Session 1 Start Date: June 5th - June 28th (4 weeks)
Session 2 Start Date: July 10th - August 2nd (4 weeks)
Days: Tuesdays and Thursdays
Time: 9:45 AM - 10:30 AM
Location: Fit Soldiers Fitness Revolution
Price: $109 per 4 week session
(Family discounts and limited scholarships available)

Committed to Your Results,

Dave Mura

Fit Soldiers Fitness Revolution

2100 East 112th Avenue
Northglenn, CO 80233

720-382-5240
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Hello Fit Soldiers and Friends!

April kicks off REVOLUTION FOR A CAUSE, our 90 day charity drive!

Last week we asked for recommendations of specific charities or causes that were close to your heart.

We got some great recommendations and we are excited to support them all at some time in the future.

We have decided to begin with Judi's House. www.judishouse.org/

Be sure to check them out, and read below on how Judi's House has impacted the life's of some of your Fit Soldiers family members!

Here is how and why we are supporting Judi's House from now until the end of April....

Hello Fit Soldiers and CASA Friends,

We are super excited to host our next charity boot camp on Saturday, March 24th at 10:00 AM.  We are proud to be partnering with CASA in which 100% of the proceeds will benefit.

You Can learn more about CASA by clicking the logo or visiting this link. http://www.casa17th.org/index.html

Get Fit, Have Fun, Help Local Children!

WHEN: Saturday, March 24th

TIME: 10:00 AM - 11:00 AM

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

100% of donations will benefit CASA!

A $15 Donation will give you access to our 60 minute Metabolic Boot Camp Boot Camp including...

- Dynamic Warm-Up
- Total Body Functional Workout
- Cool Down
- And A Whole Lot of Fun!!

**NEW ATTENDEE'S, make a donation of $50 or more you will receive One Free Month Membership, 3x/week ($150 Value)**

To register you must click and fill out the form below.

https://docs.google.com/spreadsheet/viewform?formkey=dFdNU0NfUHZRYmJ6QjByNVNpSE43VFE6MQ

Family and Friends are welcome just be sure they register and donate through the links!

REGISTER HERE NOW!

https://docs.google.com/spreadsheet/viewform?formkey=dFdNU0NfUHZRYmJ6QjByNVNpSE43VFE6MQ

We look forward to seeing you soon!

Committed to Your Results,

David Mura and the Fit Soldiers Family!

“FINALLY!  A Fitness Program That Combines the Social Support and Cost Effective Structure of a Boot Camp With the Individualization and Extra Coaching That Personal Training Provides!!”

Introducing:
Semi-Private Personal Training

From the desk of: David Mura
Owner of Fit Soldier Fitness Revolution
FSFR Semi-Private Training

Dear Fit Soldier Fitness Revolution Family and Friends,

Personal Training in the Westminster, Thornton, Northglenn Area Will NEVER be the Same Again!

YES!  That is a very bold statement, and I’m more than prepared to back it up.

Until now, personal training programs in the North Denver area have been built on a one-on-one personal training model.  In other words, one personal trainer works with one client…typically for a half hour to an hour personal training session.

I’m here to tell you that model, for the most part, is stale and OBSOLETE!

One-on-One Personal training is boring…

One-on-One Personal training lacks energy…

AND, one-on-one personal training is missing one of the most important factors for weight loss success… SOCIAL SUPPORT.

Now, on the flip side, One-on-One Personal Training DOES PROVIDE very individualized programming and a very detailed level of coaching.  Hold that thought…

Right now, boot camps are all the rage in the fitness industry, and rightfully so.  Heck, I know because I run the best boot camp in the North Metro area. 

Boot Camps, when done right, are extremely efficient and incredibly effective for weight loss and fitness.  Plus, they’re just WAY MORE FUN than training alone.

The only downside I see with boot camps is the loss of one-on-one individual attention and highly customized training that Personal Training provides.  Up until now, it’s pretty much been one or the other, but that’s all about to change thanks to…

Semi-Private Personal Training at
Fit Soldiers Fitness Revolution

Semi-Private Training is fun…YOU WILL HAVE A BLAST!

Semi-Private Training is full of energy…YOU WILL FEEL ALIVE!

Semi-Private Training provides social support…YOU WILL MAKE GREAT FRIENDS!

Most importantly…SEMI-PRIVATE TRAINING WORKS!

So What Does Semi-Private Training Look Like!?!

• Individual Goal Setting Session
• Personalized Training Program Based On Your Individual Goals
• Semi-Private Setting, 2-4 People
• Personal Trainer Attention. Ensuring form technique, and progressions.
• Guaranteed Results!

Our REVOLUTIONARY Group Personal Training Program at Fit Soldiers Fitness Revolution is the perfect blend of Boot Camp and One-on-One Personal Training.  It features individualized programming in a small group (max of 4) with all the energy and excitement of a boot camp.  A typical one-hour group personal training session will  generally look like this:

10 minutes of Tissue Quality work to eliminate nagging aches, pains, and muscle imbalances.

10 minutes of Corrective Exercises to fix old injuries and get you performing the “game of life” at your very best.

5 minute Dynamic Warm-up using functional exercises that will get you moving like a kid again.

5 minutes of Core Stability and Tummy Tightening for your best abs and butt ever!

20 minutes of Metabolic Circuit Training, strength training featuring body weight training along with all the latest and greatest fitness equipment (resistance bands, kettlebells, med-balls, TRX suspension trainers, sandbags, battling ropes, dumbbells, and more!)

5 minute “Finisher” to crank your metabolism through the roof (burn lots of fat), and leave you feeling amped up & ready to take on the day

5 minute Flexibility Circuit to relax your body and get you feeling light and loose all day.

Don't wait any longer to get into the best shape of your life!

Call Today 720-382-5240 to schedule your FREE goal setting session and get started on semi-private personal training.

Space is limited. Call us now! 720-382-5240.

Committed to Your Results,

David Mura

Fit Soldiers Fitness Revolution

2100 East 112th Avenue #2
Northglenn, CO 80233

OK this one takes a bit of time to cook the squash but totally worth it!

It packs a punch with nutritional bonuses of Vitamin C, A Calcium,  and Iron.  The acorn squash is also a good source of magnesium, a mineral important for healthy bones!

Cook some up and enjoy!

Hello Fit Soldiers,

I wanted to follow up with yesterday's post.  It sounds easy to say plan and you will be successful but is it?  What really needs to go into the planning process in order to be successful?  We are all different but here's what goes into my planning in order to succeed.

1. Integrity. I hate being the person that talks a big game and lacks the follow through.  So I signed up for the Ft. Collins marathon and told as many people as possible.  Which should lead to an amazing support group to keep you accountable.

2. Point A to Point B. So you've set a goal, now what?  Seek an expert.  We can often times get bogged down by all the information in magazines and books that you don't know what to do when and what is best for YOU.  Find an expert to dial in your workouts to your goals.  Sometimes I would love for someone to write a training program for me.

3. Schedule. We all have busy lives.  Kids, family, work, eat, sleep, etc.  Take a look at what your week and days look like in advance.  Tell your self when fitness will take place, write it in your planner, and for that time on that day make it a priority, and make it happen.  Prepare by bringing clothes with you to change into on the fly if the schedule is tight.

4. Accountability. Find a partner to hold you accountable on the days you don't feel like doing work.  make sure you both understand that you are to make the other person go even if the "i don't feel like it" and other excuses arise.

5. Recovery and Nutrition. A loaded subject, we will dive deeper into this another time.  This will include proper fueling pre, and post-workout, flexibility, hydration, and sleep.  When these are dialed in you will have better workouts and get more out of them.  You should be schedule these just like you schedule your a shower.  Yes it's so important you do it daily like second nature, but that wasn't always they case.  When we were little our mom's had to make us shower some times.

Folks take time to make time.  If you plan ahead not only will you get your workout in but you will eliminate the battle in your head with the excuses as to why you shouldn't.  This will save you time.  If you end up having to cut a workout short then don't sweat something is better than nothing.

What does your day look like to day?

Hello Team,

As we touched on last week, resolutions can seem pretty lame because of a lack of follow through for what ever reason.  They can now see like a pretty big joke.  This is no exception, and probably more common in the fitness industry.  Why is that?

The list could be endless so I'll keep it short.  Many of these reasons are not just a "new years" thing but an all year long thing, "new years" is just a time to motivate and start over with a clean slate but with the only thing that has changed being the calendar year and a dozen new fad diets to the market.  So here is a shot list of why people fail at fitness.

Don't know what to do.
Poor program design.
Poor nutrition plan.
No accountability.
Intimidated, self conscious.
Gym too busy, don't make time for self.
Lack of discipline, consistency.
Lack of planning.
...

If this sounds like your pattern year after year maybe its time to rethink they norm and break out of the box.

My favorite and one that will blanket nearly all of your excuses is lack of planning.  Myself, one of my 2011 goals is to qualify for Boston Marathon 2012.  That's not going to happen with out a plan.  So I've got my program set.  The program itself can seem intimidating and overwhelming, never mind having a wife, business, finding time to fuel properly, and recover properly.  Then we can add on Colorado weather the snow that fell this weekend and still coming down or the windy month of March (I hate wind almost as much as treadmills).

That's a mountain of training and miles needed to put in, as well as all the other hundreds of excuses that I can come up with.  So I am no different than 'Sally' that wants to lose her last 10.  To 'Billy' who has struggled with obesity his whole life, and every other Bob, Joe, and Jill with a fitness goal.  We are all on our own journey with a lot of hard work to put in.

We stress this to our boot campers all the time, on grocery store tours, and everywhere in life.  Plan. We all have busy lives and and a laundry list of excuses to go along with it but who is going to make it happen.  Who is determined to reach their goal.

I know one thing when I cross the finish line on May first and qualify for 2012, every single sacrifice will be worth it.  But if I come up short, I am going to second guess every missed workout and say I could have snuck that training in.

Do create a to do list for the first week of January.  Create a plan for your goals to be reached and accept no excuses.

Another Great Bootcamp Work out in Northglenn!

That's right, throw all this New Year's crap out the window.  This time of year many people make resolutions especially something related to health or fitness.  More often than not people crash and burn hard when they realize how difficult of a resolution they have actually made.

When I hear those false claims of "I'm going to lose weight this year..." or "this is the year..."

Hey Fit Soldier Team.

Thanks for checking in!

Sarah is out of town so I have a special treat for you.

I ran a cross this cool video that really breaks down in to super detail the importance of how to fuel your body.

We all know that nutrition is over 75% of your results and should never be taken lightly.

Sit back relax and enjoy the show!

Post your comments below.

Happy Monday!! It's tough to compete with this past weekend's Christmas festivities.  Going back to work is typically not very high on the list of things to do especially following this past long weekend.

Well the day has come.  Christmas is tomorrow... You have less than 24 hours to finish your shopping.  As a personal trainer and fitness professional this is a tough time of year.

We asked, you answered.  When many of you asked for more nutrition info on our blog we approached Sarah Morgan of Simply Well Nutrition if she would be open to being a regular contributor on our blog.  She said...

We understand that our members may never be the next Lance Armstrong, Michael Jordan, or NFL Champions.  However, our members and the pro's ALL have something in common.