90 Day Fitness Challenge - Free Boot Camps in Littleton Help people lose 20 -40lbs in 12 weeks

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90 DayChallenge! PRE- Register Here!$49 Includes Everything you need for 30 days! Home

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LITTLE BLACK DRESS CHALLENGE!!!This is a 90 Day Challenge. We are giving away a Black Dress to the best overall transformation female winner, and a pair of Guys Black Dress Shoes to the overall guy winner. For Details click the black dress picture!

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I've lost 65 pounds and feel better than ever. Thanks to Kody and his programs!

Greg W.

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Kody keeps things very motivating. He came to our Gym and did boot camps and inspired me to keep going!

Pam Y.

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I lost 30 pounds in 4 months! I am a runner and the workouts Kody has us do I never thought would help me run fast but they did!

Nikki S.

Welcome to my 90 Day Fitness challenge site! In this site you will find information and videos to help you get through your 90 days! If you are not local we have videos in place to help you see what our workouts are like here! Videos just for abs and a few different boot camps! All you have to do is push play and workout along with us!
Details

What's Included In The Challenge?

About The 90 Day Challenge We are starting a 90 Day Fitness Challenge. Were doing this to help each other stay committed through the holiday seasons that are creeping upon us at a rapid pace and to push our bodies to the next level. Then going into the New Year we will do another 90 Day Fitness Challenge. This challenge is being promoting all over the United States with fellow personal trainers I know and friends I have all over. Its a great way to save money, win prizes, and get in amazing shape The 90-Day Challenge rewards people who take advantage of products and support tools to transform their bodies. So with my killer workouts and a great supplement let's see how far we can go!!! My boot camp is normally $40-$100/month and we are going to try something a little different. So in exchange for paying for my boot camp, pre written workouts and meal plans, your going to get the Meal Replacement shake that is by far the best on the market plus all the above! The cost is $49 for 1 shake a day. Im going to be taking 2 shakes a day, their energy drink and their healthy cookies. ( I have a SERIOUS problem with sweets) GET REWARDED - You can get this for free by referring 3 people to do the challenge with you. Even if they cant come to the Boot Camps or even if they live out of state!They get me to help them along the way! I want to put the products to a real test and commit to it fully! When you join the challenge this is what youll get: ·Whichever product package you choose for your shakes (I suggest either the SHAPE KIT or the BALANCE KIT with an order of Cookies for snacks). 90 days of workouts pre written that can be done at a gym, outside or your home. A meal plan to follow. A site to upload before and after photos along with all measurements and a way to track your success. (also on paper)A referral link to share with your friends to get them to do the challenge with you and get yours for free! A chance to win prizes with (see below). ·A conference call once a week where all people doing our challenge call in and ask questions. This will be a great opportunity to ask other trainers across the US questions. There will also be guest speakers to help us stay focused. ·FREE Boot Camps if you are local. Held 6 days a week at Boulder Running Company in Littleton. Free Boot Camps at Little Britches in Westminster. (1 - 2 days per week) Monday & ThursdayNEW LOCATIONS IN ARVADA AND WESTMINSTER Running plans designed by 3 time Olympian Marathon Runner Benita Willis! A $10 gift card to Boulder Running Company Littleton to use the month of Nov. If you are out of state we can have you go to the website and use a discount code we will provide for you. A chance to win prizes from BRC (if local). Grocery Store tours. Weekly weigh-ins (all day Monday's) The Challenge offers over $10,000,000 in total prize value for our most impressive 90-day transformations. Each quarter we select 1 Male, 1 Female, 1 Couple, 1 Team, 1 Family and 1 Lottery selection as our Body by Vi™ Challenge Champions and reward them with a Transformation Vacation AND a free tropical Cruise! Our Runners-Up in each category win free cruises too, all part of over $10,000,000 a year in total prize value! How to get started! Find 3 friends who want to do the challenge with you. Pre-Register for the challenge on the left! Just submit your info and in the comments section tells us how you heard about the challenge. Once you have registered on this site I will call you and go over the challenge in more detail. Share your referral site with your friends that want to do the challenge also so you get yours for free! Plug into the conference calls every Sunday night at 8pm MST just call 712-432-3100 pass code 830054. I will also need your cell number so I can keep you in check with a friendly text message every now and then :) Once I have confirmation you have joined the challenge you will get a link to our 90 day challenge site which will contain the meal plans, and workouts. ( workouts will be given out every 30 days to ensure you stay on track!) I'm really excited to be doing this challenge with all of you. Our workouts will continue to get harder and harder! Don't worry, if you are new, I have stuff for you as well! At this time we have weigh-in locations at Little Britches in Westminster, Boulder Running Company in Littleton, Dallas Texas, San Francisco CA, and a few other states are joining in! The Groupxclasses site is getting a makeover to adjust to our challenge to make things easier for us to find locations, get information, etc,. I will also be video taping most of my boot camps and ab workouts and posting them for all of you challengers to have access to! So keep in mind, if you have friends that live out of town or out of state, they can plug into this and do the challenge. It's like having a personal trainer on retainer! So get your friends on this challenge.Some of you have personal trainers and go to other classes. I strongly reccomend to continue with your personal trainer to help increase your success!!! You can also plug into what workouts we do as well!We will be starting a new challenge every two weeks! If your friends want to join in they can! Just share with them the information!!!An interesting point: 30 days from now youll either be a month older and possibly a few pounds heavier, or, you can be 7-9 pounds lighter and 30 days closer to your fitness goal. You decide which one you would rather be 30 days from now. Make sure you make the right choice and join the 90 day fitness challenge.

Testimonials

Our Results

I lost 7lbs my 1st week!

Nikki S. CO

In 4 months I'm down to a size 2 from a size 8! 1st 10 days of the challenge I lost 9lbs.

Pam Y. WV

I love how the shake keeps me full and from craving all the sweets!

Alli V. CO

In my first week I'v had more energy at work!

Joni Z. CO

Boulder Running Company

Little Britche Kids Store

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Diva Night

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90 Day Challengers

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Your Business

Corporate Wellness & Boot Camps For Your Business!

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See what the 90 Day Challenge has done for other businesses!

Health Fitness

The Benefits

Seminars

Health Fitness

Health & Fitness
Health & FitnessWe are also able to design any fitness program that is suitable for groups or individuals. An experienced personal trainer will create a challenging yet enjoyable program for your team which can include boxing, fitness circuits, running, yoga classes and much more. The classes can take place before or after work, lunch time sessions in the companys gym or outdoors. There are many benefits of an on-site health and wellness program. These include convenience, time management and insurance. We can include the following in a corporate health and fitness package: Fitness Assessments - These include weight and height measurements, heart rate, BMI, blood pressure, lung capacity, fitness testing. Assessments are designed to suit the companies individual needs. Group Training - Organising training sessions with different activities. Some activities can include boxing classes, circuit and weights.. Cardiovascular Training - Walking or running days. This is a great workout whilst getting some sunlight and fresh air. Strength Training - For women and men who may have never done weight training before this program will ensure participants achieve amazing benefits whilst toning the arms, legs and stomach. Yoga - is about joining of the body, the mind and the spirit. Yoga is built on three main structures: exercise, breathing, and meditation. Regular practice of all three produces a clear bright and energized mind and a strong flexible body. Bootcamp - Get results and fast, 4 weeks of high energy, hard work training at different outdoor locations. All fitness levels are welcome but be prepared to work!! 90 Day Transformation Challenge - 12 weeks of intense training and nutritional eating to transform your body and mind.

The Benefits

The Benefits
The BenefitsGetting the right work, life and relaxation balance is becoming a bigger responsibility for companies today than it was in the past. As employees tackle more work and longer hours in the office their health and their wellbeing slowly declines. Companies which have previously introduced a wellness program experience a positive, happy, productive and more reliable work team.Organisations will receive: A reduced amount of sick leave due to the positive benefits a health and wellness program gives back to the mind and body. More motivated and productive employees whilst at work. Staff being able to manage and handle stress at a greater level than before. Return on investment minimal of 2:1 in some cases 20:1 Statistics of Workers 10% of US workers are sedentary; 40% do minimal exercise; 12% exercise less than one hour per week 46% have high-fat diets; 92% eat less than the recommended servings of 5-9 serves of fruit & vegetables 21% smoke daily 53% feel overwhelmed with pressure and stress "a significant amount of the time"How much is this costing your company?

Seminars

Seminars
SeminarsWe provide provide a large range of seminars designed for your organisation's needs.Seminars are a great way of bringing your staff together in a fun and positive environment, promoting team work.The Seminars can be presented as follows: Full Day Half Days LunchtimeConsider how a monthly or quarterly seminar program can keep your staff happy, healthy and focused on the tasks ahead in both their work and personal lives.Seminar TopicsDisease Prevention Lifestyle diseases and how they affect individuals Short & long term effects of lifestyle disease Prevention of diseases and how exercise and wellness can assist in the decrease of illness & diseaseBoost Energy Levels & Mental Activity It can be hard when long hours and a hectic lifestyle are working against you Ideas and tools are provided to boost your energy levels and achieve your goalsWork Life Balance Assistance in finding balance between work and lifestyle Goal setting and clarity Taking actionEat More Weigh Less Discover how eating more can help you maintain or lose weight and increase your energy levels Food, nutrition and diets!Introduction to Exercise Exercise programs specific for individuals Setting realistic and achievable exercise goalsStretch at Your Desk Learn about the importance of stretching and how it is essential in the workplace. The benefits of stretching, how to relax and get staff involved in demonstrations of some practical stretches they can do without leaving their desk. Email and request for a complete listing of the seminar topics offered. They can be customised to suit your company's needs.To set up an appoinment fill our the contact form to the left. In the message box let us know what type of business you have and the number of employees. .

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Weigh-in Locatiions

Weigh-In Locations

Class Times - M - W - F 6:30am & 9am

Tuesday 6pm

Thurdays 7:15pm

Saturday 8am

Main office: Boulder Running CO.

8116 W. Bowles Avenue

Littleton, CO 80123

Phone: 303-803-2563

Nella's Frozen Yogurt

In the Chanson Plaza Shopping Center

8086-E West Bowles Avenue

Littleton, Colorado 80123

720.350.4820

THE ACADEMY

5170 West 113th Ave

Westminster, CO 80031

THE ACADEMY

ARVADA, CO

Class Times

Tuesday - 9am

Thursday 9am

Class Times at Westminster Location:

Tuesday & Thursdays at 6:30pm

Anytime Fitness

393 N. Washington Ave Suite B

Golden, CO 80403

720-746-1000

Class Times:

Moday & Wednesday 6pm

Tuesday & Thursday 6:30am

CLASS TIMES COMING SOON!!!

Level 7 Fitness

5856 S. Lowell Blvd. #24

Littleton, CO 80123

303-797-7770

Tips

Health Tips

Weight Gain

Weight Loss

Muscle Building

Weight Gain

Weight Gain
The present generation is more focused towards losing weight. The majority of the population strives hard towards curtailing pounds after pounds. However, the picture is different for several other people. The underweight community is mostly concerned about weight gain in order to get the right body build.Being skinny doesn't give you a presentable appearance. So how to gain weight fast? What's the proper weight gain meal plan that will add some body mass? You shall get the desired weight gain menu in the following content. There certain guidelines for gaining weight and you need to strictly follow those to feel the difference within a few months.Tips for Weight GainHere are a few of the necessary tips for smooth gain in weight. If you are lean all though the years, remember that gaining weight is not going to be a cake walk. Some people have a tendency to gain weight even while sleeping while others, even after munching a pizza daily do not gain weight. That's the strange anatomy of the human body. Take a quick look at the weight gain tips.1). The first factor is to increase the total calorie count. The calories which you consume should be more than you burn. If your regular intake of calorie is 1600, simply increase the figure to 2500. The excess calories get deposited in your body that will help you to gain weight. Remember, the extra calories should come from healthy sources of foods.2). You will have to increase the amount of fats and carbohydrates in the weight gain meal plan. Increase the number of meals you consume and then make an effort to plan the diet chart that will contain recipes laden with fats. However, this doesn't give you the liberty to consume unhealthy foods like burgers, pizzas and loads of sugars, everyday. Therefore, eat right.3). There are exercises that help you to gain weight. Get the correct exercise program from the fitness trainer. Exercises that help to build muscle mass are actually meant for a weak body. You must carry out the strength training exercises to make your bones strong. Concentrate on the right type of exercises to gain weight within a few months. Keep a watch on the pounds you gain.Weight Gain Menu PlanThe right kind of foods to be included in your daily meal to gain weight. Here are some key points to follow.Intake of CarbohydratesCarbohydrates provide double the energy than fats or proteins. Weight gainers will have to include simple carbohydrates in their meals. The sources of such foods are whole wheat bread, brown rice, multi grain bread, oatmeal and pasta. Fruits like mangoes, strawberries, cherries should be consumed everyday. Dry fruits also yield a considerable amount of carbohydrates. Potatoes, sweet potatoes, cassava, corn, wheat, beans and lentils are rich in healthy carbohydrates.Intake of FatsFatty products should form a greater portion of the meal if you are looking forward to gain weight randomly. It's always advisable to consume unsaturated fatty acids to prevent deposition of cholesterol in body. Foods rich in fats are flaxseed, cod liver oil, olives, avocados, walnuts, almonds, cashew nuts, safflower oil, sunflower oil and mustard. Tuna, salmon and some other variety of sea fish contain fats in them that help to gain weight. Mutton, pork and turkey are heavy sources of fats.Intake of ProteinsProteins are also required for healthy growth and development of the body. You must consume dairy products everyday to gain weight. Cheese, high fat butter, full cream milk help to increase weight in a healthy way. Protein rich products like chicken, fish, lean meat, tofu, and whey protein must form a part of the weight gain diet plan.That was a detailed description about weight gain meal plan. Include the above mentioned foods in your daily meals to observe the difference. Have adequate sleep and exercise to gain weight in a safe way.

Weight Loss

Weight Loss
If you have undertaken a serious weight loss or fitness program, then you must have a weight loss goal in mind. When in the beginning of your program you lose weight steadily but after a point the scales doesn't budge at all, it is known as hitting the weight loss plateau. For most people, this is a frustrating point in a weight loss program and not seeing the scales move at all can leave them demotivated. If you too have hit a weight loss plateau, then you need to know how to break it. The first thing that you need to do when you are unable to lose any further weight is to carefully observe your diet. If there are changes you have made in the past week or so, or are indulging in sweet treats, this might result in your not losing any weight. Sometimes the body gets used to the current exercise regimen and needs something more challenging to budge the weight. Here we are going to discuss how to break a weight loss plateau.How to Break a Weight Loss PlateauThe main thing to remember if you are encountering a weight loss plateau is not to lose your motivation and give up your current exercise regimen at any cost. Also don't get depressed and start gorging on fatty food. Instead celebrate the fact that you have been successful in losing a significant amount of weight and have only hit a temporary plateau phase. Given below are some ways in which you can get past the weight loss plateau.Change your Workout StyleSometimes one workout style leads to a weight loss plateau and the best way to break it is to revamp your workout. If you had been doing cardiovascular exercises and pilates exercises for losing weight, then you can rev up your intensity by doing interval training or strength training. These are excellent ways to add more variation to your workout regimen and exercise new muscles. You can also try out new exercises in your gym like kick boxing, yoga, Boot Camps and aerobics. This will help you in not only breaking your weight loss plateau, but a new exercise regimen will also motivate and energize you. Varying your workout routine will also jump start your metabolism, working as a weight loss plateau breaker.Control your Portion SizeYou might be eating healthy and non fattening food, but do you take stock of how much you are actually eating? To cut back on the portion of food you are having everyday, the best thing to do is to swap your dinner plates to salad plates. Smaller salad plates makes it impossible to pile it with food. This in turn tricks your brain into thinking that you are eating as much as earlier, since the plate appears fuller. Exercising portion control is essential when you are trying to lose those last kilos.Drink More WaterSometimes in your eagerness to lose weight fast, you might forget to drink the required amount of water. This makes the body hang on to water leading to water retention. This might be one of the reasons why you do not see the scales budging from one position. It is very important to drink water so that the toxins are flushed out and your body is not dehydrated. Just increase your water intake and see if it helps in breaking the weight loss plateau.Keep a Food JournalYou might think that you are eating healthy, but without knowing you might be sabotaging your diet by taking a bite of snack here and a sip of coffee there. Keeping a food journal where you right about every single thing that you eat and drink will help you take stock of the number of calories you are actually eating. This will help you evaluate whether you need to make any changes in your eating habits.A Meal Replacement ShakeTaking the right meal replacement shake will help get the right amount of calories needed when on the move along with the protein needed. Not only that they help keep you from eating the bad stuff thrown in your face all day long!This was all about how to get past a weight loss plateau. Everybody encounters weight loss plateau at some point of their weight loss program. It is important to stay motivated at such a point and follow the above methods of breaking the plateau.

Muscle Building

Muscle Building
Having a well toned body is a dream for everyone. A toned body is often made up of the right amount of muscle mass and fat in the body. It is this muscle mass that helps to keep the body in shape as well. However, in their endeavor to gain muscle mass, people also end up getting fat. This is often due to the wrong measures that they take. For some people, gaining muscle mass and losing fat may seem to be on the either side of the spectrum. However, it should not be so. It is indeed possible to gain muscle without getting fat. If one is diligent with the measures, one will be able to reach their goal.How to Gain Muscle Mass Without Gaining FatWhen one wants to gain muscle mass, it is natural that the person will consume more calories. Therefore, it is natural that a small part of the calories consumed will be converted into fat. However, the aim should be to burn off the fat that has been accumulated, the most important factor for which is the metabolic rate. One will have to concentrate on increasing their metabolic rate, which will help in gaining muscle mass without getting fat.Eat the Right FoodsThe first and most important principle to build muscle and burn fat is to choose to eat the right food. When one wants to bulk up, it does not give the person a ticket to consume all that the person wants to eat. The diet should be rich in complex carbohydrates and proteins. Complex carbohydrates like cereals, whole grains, fruits and vegetables are high in fiber, which help in shedding off the extra fat that has been accumulated. Likewise, one must opt for the right proteins as well. Proteins derived from pulses, sprouts, eggs, fish, and lean cuts of meat are recommended. Often people omit fat totally from their diet when they are bulking up and do not want to get fat. However, this is a myth. The body does need unsaturated fats for processing the food. Therefore, include oils rich in Omega 3 fatty acids in your diet in limited quantities. Along with the right quantity of proteins, complex carbohydrates and fats, you will also have to pay attention to the other nutrients in your meals as well.Plan your Meals and Set your Meal TimingsIn order to gain muscle mass without gaining fat, it is important to divide your meals into five to six small meals throughout the day. You will have to plan in advance for the same. Your meals should have the right balance of lean protein, healthy fat and complex carbohydrates. When you continue to consume small meals at regular intervals, you will see that your metabolism will be on the higher side. Also the protein consumed through the different meals will ensure that your muscles get their food at regular intervals.Eat More, But How Much?Since a person wants to build muscles, it does not mean that the person can consume as much as one wants. The calorific intake should not increase by more than 15 to 20%. So that you do not eat consuming more than the required calories, you will have to ensure you space out your meals evenly.Water ConsumptionAlong with consuming food at regular intervals, you will also have to pay attention to the quantity of water consumed throughout the day. Water helps in keeping the muscles hydrated. It is also important for better assimilation of nutrients in the body, and not to forget, it helps in better digestion of food.Strength TrainingWeight training is an important part when one wants to gaining muscle. It helps in building muscle. Consulting a trainer for the right kind of strength training exercises will prove to be of immense help. While there are some people who are recommended heavier weights and less number of repetitions, there are others who are recommended lighter weights and more repetitions. Immediately after the workout, it is advisable to consume protein shakes or protein bars. They will give the necessary fuel to the starving muscles, which in turn will help recovery of the muscles faster.Cardiovascular TrainingOne of the biggest myths, when it comes to building muscles, is that one should not do cardio exercises. This is the very reason why people are able to build muscles, but also end up piling a lot of fat. When one does want to gain muscle, but not get fat, cardiovascular exercises have an important role to play in the same. The key is to include cardio sessions of high intensity, but short duration, for the same. This will help in burning of the fat that has been accumulated.SleepMost people follow all the other essentials to build muscles, but forget one of the important aspect, which is sleep. When a person sleeps, the muscles recover from the fatigue and grow faster. Therefore, it is important that a person sleeps at least 8 hours everyday.I hope you have now found the answer to how to gain muscle mass without getting fat. Continue to monitor the fat percentage in the body at regular intervals. In case the fat percentage increases, then you will have to increase the cardiovascular exercises to get rid of the fat.

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