Saturday, June 22nd: 6:00 pm. Paleo cooking party! $75 Hosted  by Wildtree freezer meals. All natural, organic, tasty Paleo friendly. In 2 hrs, leave with 10-20 meals prepped for future use.  Must register  by Monday, June 10th. Watch the 2 1/2 minute video showing you how much fun the workshop will be!   http://www.youtube.com/watch?v=ci_GFaqGgLE.

 

 

 

June 9th, 2013:  4:00-9:00 pm Water For People Festival For Water

Civic Center Park, Live Music, Food Trucks, and a celebration all around WATER!

Check out the non-profit organization www.waterforpeople.org and the Festival www.festivalforwater.org.

Monday, May 6th:  “Last Chance Before Summer” 27 Day Body Transformation Challenge:

Cost: $30 which will be put in a kitty. A small portion of the kitty will be reserved for administrative and printing fees. First Place then receives 70% of the amount in the remainder of the kitty plus 50% off their next month’s investment. Second Place receives 30% of the kitty and 25% off their next month’s investment.

Food Journals will be provided for you. You can choose between using The Zone nutrition plan or the Paleo nutrition plan ONLY. The exception will be for those women who are already following a specific nutrition program for health or medical reasons. You must log everything that you eat and drink each day in that food journal in order to get points for that day. Points will be awarded for snacks and meals that are Zone or Paleo only and for eating 5 times a day (two snacks and 3 meals). You must turn in your journals in to me on the dates indicated:

Strength Performance:

You will be doing two pre-challenge workouts which will have a time completion score. You will repeat these workouts at the end of the challenge. Improved Performance Points: Workout #1: 7 for 1st, 3 for 2nd. Workout #2: 7 for 1st, 3 for 2nd.

Exercise Points: You get points for daily workouts; up to 6 possible points ea. week (allowing for 1 rest day per week). Points are awarded for boot camp workouts as well as exercising outside of your boot camp workouts. Biking, hiking, swimming, running, etc. Going for a walk or moving your body in a way you normally do during your day is not considered exercise in this Challenge.

Points will be awarded as follows:

Percentage of weight loss: 7 for 1st, 3 for 2nd. Percentage of body fat loss: 7 for 1st, 3 for 2nd. Percentage of Lean Muscle gained: 7 for 1st, 3 for 2nd. Total Inches lost: 7 for 1st, 3 for 2nd. Food journal: 1 point for each Paleo/Zone meal and snack per day (5 per day) for total possible points: 135. Exercise: 6 possible points ea. week for total possible points: 24. Improved Performance Points: Workout #1: 7 for 1st, 3 for 2nd. Workout #2: 7 for 1st, 3 for 2nd.

A nutrition seminar will be held Saturday, January 5th at 9:00 am at the gym. Weigh-ins will be held from 8:30 -8:50 am for women who have attended previous nutrition seminars and just need to weigh-in. Weigh-ins for women who want to attend the seminar will begin at 10:00 am. The final weigh-ins will be held Sunday, February 3rd at 9:00 am.  You will turn in your journals for the previous week at that time. Winners will be announced on Wednesday, February 6th.

A small portion of the kitty will be reserved for administrative and printing fees. First Place then receives 70% of the amount in the remainder of the kitty plus 50% off their next month’s investment. Second Place receives 30% of the kitty and 25% off their next month’s investment.

Food Journals will be provided for you. You can choose between using The Zone nutrition plan or the Paleo nutrition plan ONLY. The exception will be for those women who are already following a specific nutrition program for health or medical reasons. You must log everything that you eat and drink each day in that food journal in order to get points for that day. Points will be awarded for snacks and meals that are Zone or Paleo only and for eating 5 times a day (two snacks and 3 meals).   NOTE: You will not get points for eating like crap or not eating at all. It is to your benefit if you log exactly what you eat. The women who saw the most results from the last challenge were those who mindfully tracked exactly what they ate, which means: do not write down “carrots” for a snack.  You must turn in your journals in to me on the dates indicated: Tuesday January 15, Tuesday January 22, Tuesday January 29 and Saturday February 2nd. The journals will include all the meals/snacks eaten through the previous Monday, You can make a copy and drop it off at the gym or scan it and email it to me. No exceptions.

Strength Performance: You will be doing two pre-challenge workouts which will have a time completion score. You will repeat these workouts at the end of the challenge. Improved Performance Points: Workout #1: 5 rounds: 300m row/15 burpees. Workout #2: 50 40 30 20 10 jump rope/abmat situps. 7 for 1st, 3 for 2nd. Initial times will be taken the week of January 7th during class. Final numbers will be taken the end of the week of January 28th.

Exercise Points: You get points for daily workouts; up to 6 possible points ea. week (allowing for 1 rest day per week). Points are awarded for boot camp workouts as well as exercising outside of your boot camp workouts. Biking, hiking, swimming, running, etc. Going for a walk or moving your body in a way you normally do during your day is not considered exercise in this Challenge. It is the intensity of the exercise that matters, not the duration. We are going off the honor system here. Doing 100 burpees takes far less time than running 5 miles but both are great workouts.

Points will be awarded as follows:

Percentage of weight loss: 7 for 1st, 3 for 2nd. Percentage of body fat loss: 7 for 1st, 3 for 2nd. Percentage of Lean Muscle gained: 7 for 1st, 3 for 2nd. Total Inches lost: 7 for 1st, 3 for 2nd. Food journal: 1 point for each Paleo/Zone meal and snack per day (5 per day) for total possible points: 135. Exercise: 6 possible points ea. week for total possible points: 24. Improved Performance Points: Workout #1: 7 for 1st, 3 for 2nd. Workout #2: 7 for 1st, 3 for 2nd.

Total possible points: 201

Results from the winners of the last Challenge: Amber lost 7#, 4% bodyfat and 5″. Melinda lost 9#, 5% bodyfat and 5″. Lisa lost 9.8#, 5% bodyfat, 6.75″. Vanessa lost 14.8#, 7% bodyfat, 9.25″! You too can have the same results!!!!!

Saturday, January 12th: 9:00 – 10:00 am.  Workout to raise funds for St. Jude Children’s Research Center. The money you raise will help St. Jude Children’s Research Hospital find new treatments for children with cancer and other catastrophic diseases. We will be doing the “football workout” where teams have to complete a certain number of exercises to score touchdowns, extra points and field goals. The exercises are basic bodyweight ones like pushups, situps, squats etc., and can be done by people of all ages and fitness abilities. It will be so inspiring to have your family members (bring your children !) “pay it forward” by participating in our fundraiser. It takes just a second to register. PLEASE TAKE THE SECOND NOW.

Who can participate: Anyone! Ages 7 to 107! All fitness abilities! Invite your friends and family members!.

About: St. Jude has developed protocols that have helped push overall survival rates for childhood cancers from less than 20 percent in 1962 to 80 percent today. The money you raise for this workout helps make it possible for St. Jude to treat the world’s sickest children battling cancer and other deadly diseases for free – no family ever pays St. Jude for anything. This is why every dollar you raise is so important to each family and each child. Come and participate in a great workout for an even greater cau

Link to the Front Range Boot Camp fundraising page:

https://waystohelp.stjude.org/sjVPortal/public/event/page/displayEventPage.do?eventId=345529&programId=1352

Link to the main website:

http://www.stjude.org/stjude/v/index.jsp?vgnextoid=83716f9523e70110VgnVCM1000001e0215acRCRD&vgnextchannel=1b84bfe82e118010VgnVCM1000000e2015acRCRD

Saturday January 19th:  9:00-10:00 am.  Kickboxing intro class!

We’ll begin with stretching and a warm up followed by 50 minutes of cardio kickboxing.  The workout includes learning basic martial arts techniques then putting them to use in a fun and dynamic workout that includes floor routines, non contact sparring, heavy bag and kicking drills and self defense techniques. Wear your typical workout gear, bring some water and join us in kicking off the New Year!

Register by email robyn@frontrangebootcamp.com.

Saturday, February 9: 9:00-11:00 am. Barbell Workshop. Learn correct form or hone your skills/weight for deadlift, cleans, push press, push jerk. New movements: kettlebell snatch and barbell snatch!!!!! Cost: $60

Saturday, February 9: 6:30-9:00 pm “Girls Night Out” at Spellbound Art in Olde Town Arvada. If you are interested in going, PLEASE RSVP ASAP SO I CAN RESERVE THE DATE. We can have the whole place to ourselves!!! 1-10 people $35 ea. 11-20 people $30 ea. 21-30 people $25 ea.

October 13th – Front Range Boot Camp is teaming up with St. Anthony Hospital to do a workout to benefit Flight For Life. 8:00-9:00 am, Ralston Park at the corner of 72nd And Simms Street adjacent to Arvada West High School. The workout is set up like a “football game” only you aren’t running up and down a field. Teams of 12 will do a certain number of exercises to score touchdowns (squats, pushups, situps & touch jumps), field goals (squat thrusts, mt. climbers), extra points (plank jacks) and 2 pt. conversions (knees to elbows abs, stationary frop hops). There will be a group warm-up and time to practice the proper form for the exercises before the workout.  The football game will consist of two- 10 minutes halves.

October 8th -  “Just In Time For The Holidays” 27 Day Body Transformation Challenge: Challenge starts Monday, October 8th and ends at the end of the day Saturday, November 3rd, 2012.

A nutrition seminar will be held Sunday, October 7th at 9:00 am at the gym. Weigh-ins will be held from 8:00 -8:45 am for women who have attended previous nutrition seminars and just need to weigh-in. Weigh-ins for women who want to attend the seminar will begin at 10:00 am. A sign-up sheet will be sent out via email on October 3rd. The final weigh-ins will be held Sunday, November 4th at 9:00 am. A sign in sheet will be sent out in advance for this as well.  You will turn in your journals for the previous week at that time. Winners will be announced on Wednesday, November 7th.

A small portion of the kitty will be reserved for administrative and printing fees. First Place then receives 70% of the amount in the remainder of the kitty plus 50% off their next month’s investment. Second Place receives 30% of the kitty and 25% off their next month’s investment.

Food Journals will be provided for you. You can choose between using The Zone nutrition plan or the Paleo nutrition plan ONLY.You must log everything that you eat and drink each day in that food journal in order to get points for that day. Points will be awarded for snacks and meals that are Zone or Paleo only.   NOTE: You will not get points for eating like crap or not eating at all. It is to your benefit if you log exactly what you eat. The women who saw the most results from the last challenge were those who mindfully tracked exactly what they ate, which means: do not write down “carrots” for a snack.

You must turn in your journals in to me on the dates indicated below.

Journals due: Tuesday October 16th, Tuesday October 23rd, Tuesday October 30th and Sunday October 4th. You can make a copy and drop it off at the gym or scan it and email it to me. No exceptions.

Support Partner: You will be partnered with another challenge participant so that you can support, encourage and hold each other accountable.

Points will be awarded as follows:

Percentage of weight loss: 7 for 1st, 3 for 2nd. Percentage of body fat loss: 7 for 1st, 3 for 2nd. Total inches lost: 7 for 1st, 3 for 2nd. Food journal: 1 point for each Paleo/Zone meal and snack per day (5 per day) for total possible points: 135 Exercise: 6 possible points ea. week for total possible points: 24 (Allowing for 6 rest days). Points are awarded for boot camp workouts as well as exercising outside of your boot camp workouts. Biking, hiking, swimming, running, etc. Going for a walk or moving your body in a way you normally do during your day is not considered exercise in this Challenge. It is the intensity of the exercise that matters, not the duration. We are going off the honor system here. Doing 100 burpees takes far less time than running 5 miles but both are great workouts. Improved Performance Points: Most increased situps in 3 minutes: 7 for 1st, 3 for 2nd. Most decreased time taken to do  kettle bell swings: 7 for 1st, 3 for 2nd. Initial times will be taken the week of October 8th during class. Final numbers will be taken the week of October 29th.

Total possible points: 194

Results from the winners of the last Challenge: Amy lost 14.4#, 8% bodyfat and 10″. Charlotte lost 16.4#, 6% bodyfat and 8.8″. Lisa lost 9.8#, 5% bodyfat, 6.75″. Vanessa lost 14.8#, 7% bodyfat, 9.25″! You can have the same results!!!!!

 

Hike to see the Aspen Trees Changing Color!

 

Running Fundamentals, The Boot Camp Sessions, a Two Clinic Series, May 1st and 15th, 5:30-7:30 pm

All runners can benefit from perfecting their form, refining their technique, and learning how to avoid injury. These Running Clinics will target three essential aspects of running—technique, health, and performance—to help runners make the most of their running experience. Whether you’re a beginning runner, a runner recovering from injury, or a fitness runner seeking new challenges, you’ll have a lot to gain from the Running Clinics.

If you’re new to running or an experienced runner embarking on a demanding goal such as a half or full marathon, ultra or trail running, the Running Clinics will get you started on the right foot and help you stay the course.

If you have nagging aches and pains associated with running, are being held back by an injury, or are just interested in learning how to become injury-resistant, the Running Clinics offers an innovative approach to running injury and how to manage and work with it.

If you’re a fitness runner ready to take your running to the next level, these Running Clinics can help you determine what has held you back and what it will take to improve. By becoming a more efficient runner, you will reap greater returns from the effort you now put into running, returns that will pay off in every area of your running experience.

Here’s what you can expect to learn from these Clinics:

  • A running technique that takes the pounding, pain, and potential injury out of running.
  • All about running injury, including what leads to injury and how to avoid it.
  • All about training, including how, when, where, how much, and how fast to train to meet your goals and recover well.
  • Advice on footwear, nutrition, goal setting, motivation, recovery, cross training, and other topics.

What You Get!

  • Video Taping and Gait Analysis
  • Exercises, Drills, and Instruction
  • Individualized Form and Technique Correction
  • Training program instruction: key workouts
  • Fun and Inspiration!

To meet the two coaches, please visit their individual websites.

Art Ives CPT: http://thewayofrunning.com/about/
Douglas Wisoff, PT: http://www.radiantrunning.com/about.html

A Two Clinic Series, May 1 & 15, 5:30-7:30 PM – Must Register to robyn@FrontRangeBootCamp.com by April 27th.

Cost $95.00 for both sessions! This workshop is invaluable if you are a runner or want to be!


Meditation with Marcie“Train Your Brain to be your Ally”.  Almost everyday we physically train our bodies, but our thoughts and behaviors seem to sabatoge even our best intentions to be healthy. Find out how and methods to alleviate this. This series is a great way to support your efforts during the nutrition challenge!

When: Saturday April 7, 14, 21, 28.
Time: 8:30-9:30 am
Cost: $10 per class or $30 for all 4!


Guidelines: “Last Chance Before Summer” Spring Leaning Body Transformation 28 Day Challenge:

Challenge starts Monday, April 2nd and ends at the end of the day Saturday, April 29th, 2012.

A nutrition seminar and weigh-ins will be held Saturday, March 31st at 9:00 am at the gym. You need to be weighed and measured even if you participated in the last Challenge. The final weigh-ins will be held Sunday, April 29th at the gym. You will turn in your journals for the previous week at that time. Winners will be announced on Tuesday, May 2nd.

You can choose between using The Zone nutrition plan or the Paleo nutrition plan ONLY.

A small portion of the kitty will be reserved for administrative and printing fees. First Place then receives 70% of the amount in the remainder of the kitty plus 50% off their next month’s investment.Second place will receive 30% of the amount in the kitty and 20% off their next month’s investment.

Food Journals will be provided for you. You must log everything that you eat and drink each day in that food journal in order to get a point for that day. You must turn in your journals in to me on the dates indicated below. NOTE: you only get a point for that day’s journal if it is thoroughly completed for all meals and snacks. It is to your benefit if you log exactly what you eat. The women who saw the most results from the last challenge were those who mindfully tracked exactly what they ate, which means: do not write down “carrots” for a snack.

Journals due: Monday, April 9th, 16th, 23rd, and 30th. You can make a copy and drop it off at the gym or scan it and email it to me. No exceptions.

Points will be awarded as follows:
Percentage of weight loss: 7 for 1st, 3 for 2nd.
Percentage of body fat loss: 7 for 1st, 3 for 2nd.
Total inches lost: 7 for 1st, 3 for 2nd.
Food journal: 1 point for each day for total possible points: 28
Exercise: 6 possible points ea. week for total possible points: 24 (Allowing for 6 rest days).

Points are awarded for exercising outside of your boot camp workouts. Biking, hiking, swimming, running, etc. Going for a walk or moving your body in a way you normally do during your day is not considered exercise in this Challenge. It is the intensity of the exercise that matters, not the duration. We are going off the honor system here. Doing 100 burpees takes far less time than running 5 miles but both are great workouts.

Improved Performance Points: Most increased time held in a plank position using your forearms for support.  7 for 1st, 3 for 2nd.  Initial numbers will be taken the day of weigh-ins and the week of April 2nd during class. Final numbers will be taken on the Thursday and Friday before the challenge ends as well as the day of the final weigh-in. Total possible points: 8


Friday March 9th: Ski Trip
Location:  9th: Loveland Ski area
Cost: $47 lift ticket price (Kim Canaday has a pass there and can get this price for us. If there is a large group the cost of the tickets go down!
Carpool from the I-70/Morrison exit parking lot at 9:30 am.  Please RSVP.


Tuesday, March 20th: Ski Trip
Location: Winter Park
Cost: $69 lift ticket price: I have 4 friend tickets at that price.
Carpool from the I-70/Morrison exit parking lot at ___ am (TBD).  Please RSVP.

Sunday, March 4th and 18th  9:00-11:00 am Barbell Workshop

Learn the proper form for the shoulder press, push press, push jerk, thruster, and the clean using barbells. You will also determine your appropriate starting weight for each of these movements. We will review form and weight for the deadlift, a movement you have already been doing in class.

Cost: $30.00 per person
Workshop Limited to 10 people

Reserve your space by registering on MindBody by Wed. 2/29/12. Current boot camp clients take priority. If you want to bring your significant other, please let me know ASAP so they can be included in the count.

Sunday, February 12th – 8:30 am Snowshoe Trip

Come and play in the snow with us!  We will be snowshoeing to the top of “The Chief” today. Mostly uphill 2 mile round trip hike to the top. Elev. 10,600 to begin – 11,700 at the top. Not intended for those of you who have never snowshoed before as the terrain is mostly uphill and the snow will be deep. Spaces for 6 people.
RSVP to robyn@frontrangebootcamp. com to reserve your space by Friday the 10th.

Sunday, February 26th

Let’s get a team together to Climb the stairs at the Republic Plaza in the American Lung Association’s Anthem Fight for Air Climb to help raise money for lung disease research, education and advocacy.
Sara Schwarz has entered it and asks you to visit her personal fundraising page to make a tax deductible donation online or visit www.FightForAirClimb.org to learn more about the life saving work that this event supports. Please give what you are able; every dollar makes a difference as we work to prevent lung disease and promote lung health.

Sara Schwarz
Click here to visit my personal page.


The following are the upcoming Events that have been posted on the Community Board at the gym:

Pikespeakapalooza – Climb up to the top of Pikes Peak to benefit Family Tree, a non-profit that supports local families to overcome abuse, domestic violence and homelessness.  Friday, August 26th, 5:00 am start time.

3rd Annual Ram Run 5K Run/Walk to benefit Green Mountain High School. Saturday August 27th, 8:00 am. Janet Wood is running this (her first!) and wants others to join her.

Spring “Leaning” Challenge

Monday, June 13th is the official start of the Spring “Leaning” challenge. It will be an 8-week weight/body fat loss, strength gain fitness challenge that will end on Saturday, August 5th.

You need to complete the before and after WOD, which is :
100 m run/50 pullups
100 m run 50 pushups
100 m run/50 situps
100 m run/50 air squats

When you do this same workout at the end of the challenge, use the same methods as you used in the beginning, i.e. if you used one green band for your pull-ups, then do the same at the end..

You will be doing the Challenge workout Monday, June 13th during your regularly scheduled boot camp class time, and again on Friday August 5th at the end of the challenge.

A nutrition seminar will be held Wednesday, June 8th at 6:30pm, or Saturday June 11th at 8:30am.

Rules:
$20 per person in cash put into a kitty. The winner gets the kitty and $50 off their fee for August.

Scoring is as follows:
-Completing and submitting a weekly food journal (1 point for each day completed).
-Attending a Bootcamp class (1 point for each class).
-Person with the most total inches lost by the end of the challenge (5 points). Second place for the most inches lost (4 points). Third place for the most inches lost (3 points). Fourth place for the most inches lost (2 points). Fifth place for the most inches lost (1 point).
-Person with the most muscle mass gained (Same points as inches lost).
-Person with the most time shaved off your pre-workout time.

Winner will be announced on Saturday August 6th.