Denver Red Rocks Fitness Bootcamp: Where Buff meets Beauty June 30, 2009
Posted by jamieatlas in boot camp, bootcamp, denver, fitness, weight loss.Tags: boot camp, denver bootcamp, denver fitness, denver highlands, denver hiking, denver personal trainer, denver weight loss, morrison, red rocks fitness, redrocksfitness
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Looking for a Fitness Boot camp at Red Rocks?
Currently boot camps are held at two locations – at my private downtown denver studio (during the week) and at the mighty Red Rocks ampitheater (on Saturdays) – both are challenging, functionally focused workouts and above all are lots of fun:
See a couple of our red rocks bootcamps in action below:
Red Rocks boot camp Location & Details:
If you are looking for a great Workout in the Denver area where you can test your Fitness and get Buff while admiring nature’s Beauty, then you need look no further than a workout at what some might call the “8th wonder of the world”: Red Rocks.
With all the great feedback I have been getting, I can’t believe I waited 8 years to start doing this fitness bootcamp at Red Rocks!
There is something about looking over the beauty of a massive rock formation such as the Red Rocks Amphitheater. Whether it is the view, the beauty of the Rocks or the altitude that makes my brain go a bit funny, it makes for an amazing place to conduct a class or just to go for a brisk (but strenuous) hike.
That’s why I encourage all of my clients (and anyone in general, actually) to go run the Rocks from time to time, if just to remember that exercise doesn’t always have to happen inside four walls.
However, as with any exercise program, if you jump in and go for it you can sometimes find your workout gives you more pain than you bargained for (sometimes to the point of injury!)
- on your marks… get set…
Working out by yourself, you might also find that certain muscles developed faster than others, creating muscle imbalance, burning out ahead of schedule and burning less calories as a result.
To burn the most calories, get the greatest amount of work with the lowest chance of injury, you need a structured warm-up, cool down and a variety of movements that suit your body and strengthen you where you need it while burning fat away from where you don’t.
- simon says… hands on heads!
That’s where the Denver Highlands/Red Rocks Functional Bootcamp comes in.
info@bonzabodies.com – the solution to:
losing the last five pounds
improving your posture
toning up the whole body
improving joint strength and overall energy
Red Rocks Meeting Info:
Where: Meet at the top of the Red Rocks stairs next to the visitors center
When: 8:15am sharp! (unless it is before October 1st – or after June 1st. Then we meet earlierto dodge the sun – check with me for times)
How Much: $5 donation to charity
How do I get started? Email info@bonzabodies.com or call 720-203-3084 to talk to me directly (ask for Jamie).
What if I am too fit / unfit? Whether an avid gym goer or a beginner, this workout caters to all levels of ability and fitness (we have multiple instructors!)
See you this weekend!
Call or email me now to confirm your place:
info@bonzabodies.com or call 720-203-3084
Here’s a quick shot of our downtown studio location (if you were looking for that instead)
As you can see, the Bonza Bodies studio is a small private studio as opposed to a large facility.
I work in this smaller private space for a few reasons:
Weather will never stop play – unless safety on the roads becomes a factor.
I will have all my toys and dont have to share - I play well with others, just dont believe my clients should have to.
I prefer a smaller class over the megabootcamps of 50+ people – The less people that attend, the less personal attention I am able to give them. I don’t put more than 8 people in my studio at any one time. It gets tight with 6, but the atmosphere is electric (and sweaty!)
Interested? Email me at info@bonzabodies.com and I will send you more information on my downtown denver boot camp location. Keep reading to learn more about my Red Rocks class we teach every Saturday!
Live in Denver? Go to WWW.bonzabodies.COM to get a free pass to one of our classes
Yours in health,
Jamie Atlas
The place to be!
Endurance Racing Peak Performance Nutrition Plan June 15, 2009
Posted by jamieatlas in running.Tags: endurance, fitness, Health, marathon, nutrition, run, runners, running
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Endurance Racing Peak Performance Nutrition Plan:
Training:
Because you will be running / resting / running, breakdown your runs into smaller sections and run twice (or three times) during the day. This will also help with carb access conditioning (see below).
Endurance Running - even Spidey does it!
Nutrition:
Carb Access Conditioning
To train the body to be more like a fat burning machine than a carb burning machine. To do this, eat a higher protein meal the night before and have a protein heavy breakfast the day of a run.
We do this to condition your body to access the fat not the carbs. The three days before race day you can begin eating a higher carb diet which will load the muscles and make you feel like you have all the energy in the world.
Vodka - sure, it may look like water. But water it ain't!
Hydration – to maximize water intake, follow these rules:
- Add a small amount of sea salt & carb to your water when drinking during the race.
- (A mix of 1/8 Gatorade to water should be perfect, but mix it to taste)
- Drink your water at room temperature unless feeling overheated – having cold water can cause water retention in the stomach (which does not feel good while running)
- Drink small amounts of water frequently to maximize absorption through the system.
- When in training, try this drink mix to make sure your body recognizes it while in the race. During training, drink it only in the second half of your run so as not to interfere with the carb access conditioning.
Test and re-test
In practice towards the end of your training run try different foods – some people prefer goo, some people can drink juice, others prefer protein bars. Your body will be different so experiment to see what feels best – take notes so you can see what worked well for you.
Refueling – 1:4 protein to carb ratio
Following a run of longer than 45 minutes you have two windows of opportunity to refuel your muscles. The largest one is within 20-30 minutes of finishing your activity, the next is open for the next 2 hours. You should be eating small amounts constantly every 20 minutes until 2 hours after stopping your activity.
Try to take in a mix of 1 protein to 4 carbs. The mix does not need to be exact, but there must be protein present in order for the carb to be used as part of the process of refueling.
If your system can handle it, flavored milk can be a favorite of some athletes (Michael Phelps’ post-race drink is usually a giant container of chocolate milk!)
The bottom line
When it comes to a recovery nutrition plan for endurance athletes is to replenish glycogen stores, body water and electrolytes.
Whether this is accomplished by using a formulated sports drink with the necessary nutrients, a homemade “smoothie” or through whole foods is the choice of each individual athlete. Individual preferences will guide you towards proper recovery, but follow the general recovery nutrition guidelines to ensure that your nutritional goals are met.
Want to read more about running and race performance? Try one of the links below:
Outdoor running vs Treadmill Running – which is better and why
3 exercises that are guaranteed to help you run better
Figuring out why your knee hurts when you walk/run – (hint: it might not be the knee’s fault)
Work in an Office & have Back or Knee Pain? Here’s why June 4, 2009
Posted by jamieatlas in fitness, fitness at home, Health, weight loss.Tags: back pain from sitting, fitness, Health, knee pain, knee pain foot, low back pain, office, office related back pain, posture office, weight loss
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If You Work in an Office and have Back or Knee Pain, then this blog post contains my four most popular blog posts that provides solutions for how to survive. This will help you understand and deal with back or knee related symptoms you may be experiencing.
If I may, I would like to say a big thank you to you readers first before jumping in: a couple of days ago ago my blog site http://jamieatlas.wordpress.com hit the 85,000 hits mark.
Imagine that – 85,000 hits on a website that contains nothing but my own content? People coming to my site with nowhere to turn but to read the twisted meanderings of my own mind? Surely there is something in the Geneva convention humanitarian laws that stops me from making people suffer like this 
So to try and make up for my lack of obnoxiousness, here are 4 of my favorite posts on my blog website for you to read, should you feel the urge/courage to see the written carnage these poor readers have had to endure
Copy and paste the below links into your browser to read the actual blog posts:
have you seen my workout card? It's a red workout card...
A blog article for my officebound peeps:
http://jamieatlas.wordpress.com/2008/06/30/six-ways-to-stop-your-office-job-from-killing-you/
Sandra felt strangely suspicious that her boyfriends advice of 'walking around the house topless' would not actually do anything to help her back pain, but she tried it nonetheless...
Why high heels can play havoc with your lower back:
http://jamieatlas.wordpress.com/2008/07/28/high-heels-are-ruining-your-posture-and-feet-heres-why/
"Well Doc, the knee hurts a little bit, but to tell the truth I am more worried about this strange red glow coming out of it!"
Ever wondered exactly how knee pain can come about? Here’s a bit of information you might not have known about:
http://jamieatlas.wordpress.com/2009/03/02/knee-pain-often-comes-from-foot-problems-an-explanation/
"they may take away our lives.. but they'll never take... our right to read the Fitness Insights by Jamie Atlas blog! Rrrrhhhaaaaaaaaayyyy!
A personal favorite for anyone who has tried to change something in their lives but felt judged by others:
http://jamieatlas.wordpress.com/2009/05/20/your-weight-loss-mindset-pt-1-fk-you-for-judging-me/
Warning: this last ‘judging’ blog article in have listed above includes the word f**k – it’s kind of like the word f*$k or the word f$@k but not like the word s&*t or $#&^ (wow, don’t know what that last one even means… Must be really bad if I had to block out all the letters though!)
Of course, if by some strange masochistic tendency you would like to read other posts I create, you could always be a good net citizen (netizen?) and subscribe to my blog… ahhh, the strategy unfolds
If you are one of these folk, just click the link below to get an inconspicuous email in your email inbox whenever I write a new fascinating insightful blog post (don’t panic, it usually happens about once every week/2 weeks)
http://feedburner.google.com/fb/a/mailverify?uri=wordpress%2FyQXQ
Thanks for checking out my blog and being a reader! It makes me feel like you understand me a bit better… Now, if I can just get you to open up and talk more about your mother and why she doesn’t call me anymore…
Jamie Atlas
PS Oh, you clicked on this subscribe link, right? Just double checking 
PPS Have I told you the new official webcam personal training website is up and running now? You can personal train from your very own house and not pay high priced rates!
Orbis LifeFitness: $5.99 Webcam to Webcam training and free orientations now available.
www.orbislifefitness.com
