http://www.summitfitdojo.com Personal Training In Westminster, CO Thu, 14 Aug 2014 19:58:40 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.2 6 Week Paleo Challenge http://www.summitfitdojo.com/6-week-paleo-challenge/?utm_source=rss&utm_medium=rss&utm_campaign=6-week-paleo-challenge http://www.summitfitdojo.com/6-week-paleo-challenge/#comments Mon, 14 Jul 2014 19:26:24 +0000 http://www.summitfitdojo.com/?p=4883

The Paleo Challenge is a 6 week contest, based on points. The person with the most points at the end of the 6 weeks will be crowned our winner — winning a COOL prize. Why are we doing the Paleo Challenge? There are two main…

6 Week Paleo Challenge

]]>

The Paleo Challenge is a 6 week contest, based on points. The person with the most points at the end of the 6 weeks will be crowned our winner — winning a COOL prize.

Why are we doing the Paleo Challenge?

There are two main reasons why we are following the Paleo Challenge.

  1. Some of our clients have asked about a fitness / nutritional contest, as it’s a great motivator for our clients to stay on track with their nutrition and fitness goals.
  2. Eating Paleo isn’t necessarily the “best diet” but it’s a nutritional program that gives my clients great results in a shorter amount of time.

Please make sure you ask your trainer for a copy of our Advanced Nutrition – which is our Paleo Challenge Book. We have it on a CD and it’s labeled “Advanced Nutrition” in the file.  This nutritional guide is ONLY for our clients, as it is licensed and copyrighted. If you’ve already started, then make sure you stay on track.

The key thing here is to be honest with yourself, since you’ll be the one tracking your points. If you make a bad choice, don’t let that turn into a bad day, which can turn into a bad week. Make smart choices.

The Paleo Challenge will go from July 15th to August 25th.

You will start off with 100 points each and everyday. The more points you earn, the better off you’ll be at the end of the contest.

How To Earn Points

  • 1 point for every workout you have at Summit Fit Dojo
  • 5 points for a before picture
  • 5 points for an after picture
  • 5 points for before measurements
  • 5 points for after measurements
  • 5 points every week you turn in your food log

How to LOOSE Points

  • Minus 1 point for every food you should avoid (look at the list). Wether it’s 1 bite of cheese, or a block of cheese, it’s still minus 1 point
  • Minus 1 point for less then 3 workouts per week. If you come to Summit Fit Dojo twice per week, then sneak in a 3rd workout here, or on your own
  • Minus 5 point for not turning in your food log once per week (beginning or end)

Good luck to all of our clients! This contest can be life changing for you, as we’ve experienced with plenty of our clients.

6 Week Paleo Challenge

]]>
http://www.summitfitdojo.com/6-week-paleo-challenge/feed/ 0
3 Reasons You Should Take On Running http://www.summitfitdojo.com/3-reasons-you-should-take-on-running/?utm_source=rss&utm_medium=rss&utm_campaign=3-reasons-you-should-take-on-running http://www.summitfitdojo.com/3-reasons-you-should-take-on-running/#comments Thu, 19 Jun 2014 06:00:53 +0000 http://www.summitfitdojo.com/?p=4807

This is a common question that comes up from clients train at Summit Fit Dojo.  And, it’s mainly because most people just don’t like to run. Well, at one point, I didn’t like to run either!  But, what I learned is that running is one…

3 Reasons You Should Take On Running

]]>

This is a common question that comes up from clients train at Summit Fit Dojo.  And, it’s mainly because most people just don’t like to run.

Well, at one point, I didn’t like to run either!  But, what I learned is that running is one of those training exercises that delivers a lot of bang for your buck.

First, let me make it clear that running does not only burn fat and melt calories.  So, if all you do is run, and you expect to lose 30 pounds, well… you’ll be severely disappointed.  However, running is a component used to help our personal training clients lose weight & get in bikini shape.

Reason #1 – More Oxygen

When you’ve been running regularly, you will be able to deliver more oxygen to your brain.  Your leg muscles are some of the biggest muscles that pump blood throughout your entire body, so taking those long 30 to 45 minute runs will help oxygenate your brain cells.

In addition, training those legs to “feel the burn” throughout your running activity will help your brain operate more effectively.  And, we all know the importance of an efficient brain.  You’ll less likely be a vegetable when you get older, and more likely resemble the famous Jack LaLanne.

Reason #2 - Healthy Heart

Running gives you a stronger & healthier heart.  Your heart needs to be pushed, consistently, just like your brain.  So, if you want your heart to pump sufficient blood cells &  oxygen throughout the body, you need to train it so it functions at it’s peak.  Running will train the heart to work at a higher level and allow the heart to work more efficiently.  Plus, if you have a healthy heart, you are minimizing the potential of coronary heart disease (CHD) — the #1 leading causes of death to Men & Women in American.

Reason #3 - Colorado!

You live in Colorado!  One of the most ACTIVE & FITTEST states in our nation, according to Forbes.  There aren’t many places where you get 300 days of sunshine along with stunning mountain views — daily.  Find a local trail in your area (there are tons!) park your car, and go for a 30-45 minute run.  Doesn’t have to be at a high intensity.  Just steady state, moderate.  While you’re running remember that you live in a great state with other active individuals with the same goal.  To stay fit, be healthy, and chase those kids around in the park.

Now that you know the importance of running, we ask that you start taking care of the one thing you have complete control of… your health.

If you need help in putting together an exercise program that actually gives you results, or if you need more accountability — Summit Fit Dojo is a professional personal training studio in Westminster, CO that has helped hundreds of clients achieve fitness success with a variety of fitness programs & nutritional coaching.

3 Reasons You Should Take On Running

]]>
http://www.summitfitdojo.com/3-reasons-you-should-take-on-running/feed/ 0
One Drink Per Day Will Keep The… http://www.summitfitdojo.com/one-drink-per-day-will-keep/?utm_source=rss&utm_medium=rss&utm_campaign=one-drink-per-day-will-keep http://www.summitfitdojo.com/one-drink-per-day-will-keep/#comments Mon, 16 Jun 2014 06:00:06 +0000 http://www.summitfitdojo.com/?p=4805

When people join Summit Fit Dojo, and learn about our nutritional coaching, they are shocked on why we are strict on certain things.  Like no alcoholic drinks during the week. And don’t get us wrong, your fitness coaches at Summit Fit Dojo also enjoy their…

One Drink Per Day Will Keep The…

]]>

When people join Summit Fit Dojo, and learn about our nutritional coaching, they are shocked on why we are strict on certain things.  Like no alcoholic drinks during the week.

And don’t get us wrong, your fitness coaches at Summit Fit Dojo also enjoy their beers, wines, and mixed drinks — but it’s all in moderation and planned out.

We have some clients that need a beer or glass of wine to unwind at the end of the day.  Yes, we know.  You have a stressful job.  Your boss sucks.  Your customers can get a bit difficult.  Or the demand of your job is challenging.  We get it.  But having 1 drink per day is actually doing more damage then you think.

How To Loose 1 Pound of Fat

If you are trying to loose 1 pound per week, which is VERY healthy, then you need to cut out approximately 3,500 calories in one week.  That’s 500 calories per day.  So, if you eat 2,000 calories in a day, you would need to have a 500 calorie deficit each day in order to reach your goal at the end of the week, or eat 1,500 calories.

Some of that can be done by working out in a Small Group Personal Training program, such as the one’s at Summit Fit Dojo, as they have been proven to burn anywhere from 500 to 750 calories in 1 session.

Calories Aren’t Created Equal

The big mistake made by so many individuals is that they think all calories are created equal, and that’s just not so.  Just because an item has 200 calories doesn’t mean that the other bad things in the packaged food isn’t going to do more damage.

Example — beer or wine.

Beer or wine have about 200 calories per serving.  But are you taking into account the amount of sugar(s) in the product?  So, the added sugar will eventually turn into fat because it’s not being used.  So, it gets stored in your fat cells.

Where am I getting at?

If you have 1 drink at the end of the day during the week, and a couple of drinks on Saturday evening, then you are drinking almost 1,400 calories in one week — on top of your normal calories during the week to simply function, so 2,000 calories per day.

So, you’re putting on close to, if not more then a 1/2 pound of fat per week.  Do that for 52 weeks… And, you’re overweight by nearly 25 pounds, if not more.

And, that’s if you actually eat a healthy, balanced diet throughout the week, train at a personal training studio, and stay active on the weekends.

Get the picture?

We Love Cheat Days!

This is why Summit Fit Dojo encourages their clients to have 1 cheat day per week.  Learn to curve and master your cravings by eating healthy all week, consuming plenty of water, and snack on nutrition foods between meals.  Then, on a Friday or Saturday night,  indulge in something sweet / savory.  You’ve “earned” it!

One Drink Per Day Will Keep The…

]]>
http://www.summitfitdojo.com/one-drink-per-day-will-keep/feed/ 0
Counting Calories During Summer Fun Days http://www.summitfitdojo.com/counting-calories-during-summer-fun-days/?utm_source=rss&utm_medium=rss&utm_campaign=counting-calories-during-summer-fun-days http://www.summitfitdojo.com/counting-calories-during-summer-fun-days/#comments Fri, 13 Jun 2014 08:00:10 +0000 http://www.summitfitdojo.com/?p=4803

It’s already June in Colorado.  And what does that mean? Fun lawn games at the park or one of your friends house, such as washers, corn hole, ladders, bocce ball, or anything else. And, a lot of the times the house rules are that you…

Counting Calories During Summer Fun Days

]]>

It’s already June in Colorado.  And what does that mean?

Fun lawn games at the park or one of your friends house, such as washers, corn hole, ladders, bocce ball, or anything else.

And, a lot of the times the house rules are that you MUST have an alcoholic beverage in your hand.  It supposedly evens out the playing field…  From my understanding, I believe these are rules that have carried over from college.

Couple the lawn games with a nice, greasy burger or bratwurst with all the fixings, and a variety of side dishes such as potato salad, chips, dips, and the “healthy” veggie tray with ranch –  and you have a recipe for 2,000+ calories in less then 6 hours!

Mind you, the average calorie intake for an American should be approximately 2,000.

Don’t believe us?

Rough Estimate of Calories During Summer Fun Days

  • Hamburger w/fixings – 500 calories
  • Bratwurst w/fixings – 300 calories
  • Potato Salad (1 serving) – 400 calories
  • Potato Chips (1 oz) – 150 calories (we know you can’t just have one)  Most would have 3 to 5 ounces in this case…
  • Chocolate Chip Cookie (only 1) – 75 calories
  • Beer (12 oz can) – 200 calories
  • Mixed Drink (6 oz) – 250 calories (this includes the mixed drink and shot, and we all know it’s not 6 ounces)

When you add this up, it comes to 1,875 calories — and that’s if you actually ONLY have one of each.  Nothing more.  Again, we know that’s not realistic.

The point of all this is to educate our clients that consuming all of these fun and enjoyable foods and drinks will hinder your goal of achieving fitness success — the main reason why our clients join one of Summit Fit Dojo’s personal training fitness programs.

Are we trying to make you feel guilty?

Well, if we did – AWESOME!  But in all reality, no we are not trying to make you feel bad.  In all actuality, we encourage our clients to have 1 cheat day per week.  That way they have an opportunity to enjoy themselves.  The only issue is that 1 cheat day turns into 2.  Then 3.  And finally 7.

How Do You Resist The Temptations?

Well, it’s not easy, but the best way to resist some of these temptations is to simply eat and drink healthy meals before you go to the event.  So, that you don’t overindulge in all the goodies.

Or, you can bring some healthy food choices, such as a salad or fruit bowl.  Yes, it’s not the same, but you’re still hanging out with your friends.

You can also skip the buns — which carry a ton of calories and other ingredients bad for the body.

Another way is to track your meals with a food log, like the one’s we offer at Summit Fit Dojo.  That way, when you record all the stuff you ate, you begin to feel slightly guilty because you are writing down your meals.  It then makes you want to make changes and adjustments to your overall diet.

And, if you need assistance with your nutrition, Summit Fit Dojo has a nutritional coaching program that has been proven to give results in just 30 days.

So, enjoy your 1 cheat day during the week, but make wise & healthy food choices throughout the week, so you feel like you’ve “earned” your cheat!

Counting Calories During Summer Fun Days

]]>
http://www.summitfitdojo.com/counting-calories-during-summer-fun-days/feed/ 0
Nutritional Contest http://www.summitfitdojo.com/nutritional-contest/?utm_source=rss&utm_medium=rss&utm_campaign=nutritional-contest http://www.summitfitdojo.com/nutritional-contest/#comments Fri, 30 May 2014 21:00:08 +0000 http://www.summitfitdojo.com/?p=4799

A few of you guys have asked us to do another nutritional contest because it supposedly “keeps you on track”.  Well, in all honesty, if you’re training at Summit Fit Dojo, you shouldn’t need a contest to help you stay on track with your fitness…

Nutritional Contest

]]>

A few of you guys have asked us to do another nutritional contest because it supposedly “keeps you on track”.  Well, in all honesty, if you’re training at Summit Fit Dojo, you shouldn’t need a contest to help you stay on track with your fitness goals.  With our coaching, guidance and knowledge, following proper nutrition should be something you already do on a daily basis.

So, starting on June 2nd, in order to help our clients get in a better habit, we are having a Nutritional Contest based on your food logs.  This contest will take place the ENTIRE month of June.

This Is How The Nutritional Contest Will Work

Starting next week, we’ll provide you with a Summit Fit Dojo food log.  You will need to write EVERY meal you have and try to be specific.  Don’t say say “sandwich”.  We want to know the bread, condiments, meat, etc.  Or if you have pizza, we want to know if it was homemade or from Pizza Hut?  What were the toppings?  How many slices did you have?

Every week you turn in the Food Log and have your fitness coach review it, you get your name placed in a fish bowl.  At the end of 4 weeks, you could have your name in a fish bowl four times.  However, there are also some bonuses.  Every week that you ONLY have 1 cheat day, you get to place your name in the fish bowl AGAIN!  So, if you have 3 cheat days in one week, then you miss out on the bonus.  If you have zero cheat days, you are an over achiever!

The goal is to get our clients back in a habit of turning in food logs, tracking what they eat, and learning more about nutrition.

Many, if not all of you should have a copy of our Basic & Advanced Nutrition guides.  If you don’t, please ask one of your coaches, and we’ll get you a copy.

At the end of June, we’ll do a drawing for a gift card to a local restaurant.  That way you can go splurge on one of your “cheat” days.

What’s the purpose of this nutritional contest?

To help you get better results in your training.  See, losing weight and getting in shape is not just about fitness training, but also about nutrition.  If we can educate our clients to follow proper nutritional habits, we’ll empower them to make the best decisions possible.

So, make sure you ask your fitness coach or personal trainer about certain foods to avoid, what to eat before or after a workout, and anything else you may have questions about.

We want to make our clients successful, and the only way to do that is by holding you accountable.

When you come to class on Monday or Tuesday next week, make sure you get a food log from your coach!

Nutritional Contest

]]>
http://www.summitfitdojo.com/nutritional-contest/feed/ 0
Coach Javier’s Vacation Time: June 16 – 20th http://www.summitfitdojo.com/coach-javiers-vacation-time-june-16-20th/?utm_source=rss&utm_medium=rss&utm_campaign=coach-javiers-vacation-time-june-16-20th http://www.summitfitdojo.com/coach-javiers-vacation-time-june-16-20th/#comments Tue, 27 May 2014 19:26:29 +0000 http://www.summitfitdojo.com/?p=4777

This year, Coach Javier will be taking his family vacation from June 16th to June 20th, 2014. With that said, many of the Small Group Personal Training sessions are taught by Coach Krystal & Coach Lexy, therefore we will have MOST of our sessions covered…

Coach Javier’s Vacation Time: June 16 – 20th

]]>

This year, Coach Javier will be taking his family vacation from June 16th to June 20th, 2014.

With that said, many of the Small Group Personal Training sessions are taught by Coach Krystal & Coach Lexy, therefore we will have MOST of our sessions covered by a coach.

The ONLY sessions that we plan on cancelling the week of June 16th to June 20th will be the Monday / Wednesday sessions at 11:30 AM.

Please feel free to attend a 6:00 AM session or evening session that week so you stay on track with your training.

Remember, vacations are a necessary thing to take, even if you are on a fitness plan with goals.  In order to keep things in prospective and keep you motivated, vacations & periodic time off will help with your goals.

Coach Javier’s Vacation Time: June 16 – 20th

]]>
http://www.summitfitdojo.com/coach-javiers-vacation-time-june-16-20th/feed/ 0
Memorial Day Weekend http://www.summitfitdojo.com/memorial-day-weekend/?utm_source=rss&utm_medium=rss&utm_campaign=memorial-day-weekend http://www.summitfitdojo.com/memorial-day-weekend/#comments Thu, 22 May 2014 23:18:37 +0000 http://www.summitfitdojo.com/?p=4774

Just a reminder, we will be CLOSED on Memorial Day Weekend.  That’s Saturday, May 24th and Monday, May 26th. Enjoy your time with your family. If you are a veteran or active member of the military, we truly thank you for EVERYTHING you have done…

Memorial Day Weekend

]]>

Just a reminder, we will be CLOSED on Memorial Day Weekend.  That’s Saturday, May 24th and Monday, May 26th.

Enjoy your time with your family.

If you are a veteran or active member of the military, we truly thank you for EVERYTHING you have done to help us live in a FREE Nation.  Your service to our country is greatly appreciated.  And we wouldn’t have this freedom if it wasn’t for your sacrifice.

For those that feel the urge to workout, instead of doing 12oz curls or drinking a margarita (more calories then you can imagine), here’s a workout for you.

And, if you DON’T workout over the Memorial Day weekend… trust us.  We will make sure you pay the price come Tuesday or Wednesday.

Love,

Your coaches at Summit Fit Dojo

Saturday, May 24th Workout

Warm up for 5 minutes doing jump rope or running in place.

Quick Power Workout

All exercises must be done fast with form.

10 Fire Flies
10 V Ups
10 Deep Squats (butt to calf if you can, but keep good form)
10 Clapping Push Ups

Repeat 3 times and record your time.  Take a 90 second break.

Do it again and BEAT your previous time.

Stretch & Cool Down.

Monday, May 26th Workout

Warm up for 5 minutes doing jump rope or running in place.

Go for a 40 minute run, with no distance in mind.

Every 5 minutes stop and 15 Burpees.

Stretch & Cool Down.

Memorial Day Weekend

]]>
http://www.summitfitdojo.com/memorial-day-weekend/feed/ 0
May 31st FitRanX Testing Day http://www.summitfitdojo.com/may-31st-fitranx-testing-day/?utm_source=rss&utm_medium=rss&utm_campaign=may-31st-fitranx-testing-day http://www.summitfitdojo.com/may-31st-fitranx-testing-day/#comments Wed, 21 May 2014 16:33:56 +0000 http://www.summitfitdojo.com/?p=4770

Spring is in the air, with Summer right around the corner.  This is a great time to talk to your fitness coach at Summit Fit Dojo and see if you’re ready to Level Up for your next FitRanX test. This month, we will be doing…

May 31st FitRanX Testing Day

]]>

Spring is in the air, with Summer right around the corner.  This is a great time to talk to your fitness coach at Summit Fit Dojo and see if you’re ready to Level Up for your next FitRanX test.

This month, we will be doing our FitRanX test on Saturday, May 31st between 8:00 AM and 12:00 PM.

The time slots for testers will be as followed:

8:00 AM – Level 1
9:00 AM – Level 2
10:00 AM – Level 3
11:00 AM – Level 4
11:30 AM – Level 5

We will still have our regular 9:00 AM Saturday morning Small Group Personal Training session going on, so even if you’re not testing you can get a great workout in and cheer on your fellow Summit Fit Dojo-ers.

Now for those of you that have been training at Summit Fit Dojo for at least 2-3 months and STILL haven’t leveled up, this is the time!  Seriously.  We want to see you guys succeed, so it’s important to us (coaches) that you achieve your goals, and taking  FitRanX Level 1 Test is part of it.

We looking forward to another successful FitRanX Testing Day!

May 31st FitRanX Testing Day

]]>
http://www.summitfitdojo.com/may-31st-fitranx-testing-day/feed/ 0
Summer Time Group Fitness Schedule http://www.summitfitdojo.com/summer-time-group-fitness-schedule/?utm_source=rss&utm_medium=rss&utm_campaign=summer-time-group-fitness-schedule http://www.summitfitdojo.com/summer-time-group-fitness-schedule/#comments Tue, 06 May 2014 15:55:52 +0000 http://www.summitfitdojo.com/?p=4755

So, with Summer approaching us, Summit Fit Dojo has decided to move a couple of Small Group Personal Training classes to new time slots — as a “test” and an accommodation for the Summer. We will be moving the Tuesday / Thursday 10:30 AM classes…

Summer Time Group Fitness Schedule

]]>

So, with Summer approaching us, Summit Fit Dojo has decided to move a couple of Small Group Personal Training classes to new time slots — as a “test” and an accommodation for the Summer.

We will be moving the Tuesday / Thursday 10:30 AM classes to Monday and Wednesday at 11:30 AM.  However, we’ll keep the 10:30 AM class on Fridays the same.

All of this will be effective May 11th, 2014.

In addition, after some requests and conversations with clients & fitness coaches, we will be starting ALL 6:15 PM classes at 6:30 PM instead, as this seems to work with people that get off of work a bit later or an overlap due to the earlier session.

Remember, Summit Fit Dojo has nearly 20 sessions in their fitness schedule throughout the week, and we’re sure you’ll make time in your day to reach your goals, as ALL of our coaches are 100% dedicated in helping you reach your goals.

Summer Time Group Fitness Schedule

]]>
http://www.summitfitdojo.com/summer-time-group-fitness-schedule/feed/ 0
Bring Your Running Shoes! http://www.summitfitdojo.com/bring-running-shoes/?utm_source=rss&utm_medium=rss&utm_campaign=bring-running-shoes http://www.summitfitdojo.com/bring-running-shoes/#comments Mon, 05 May 2014 19:57:31 +0000 http://www.summitfitdojo.com/?p=4750

It’s Spring.  The weather is beautiful.  People are spending more time in the outdoors, and Summit Fit Dojo is no different. We are asking / telling all Summit Fit Dojo members to bring your running shoes to every session from here on out… or until…

Bring Your Running Shoes!

]]>

It’s Spring.  The weather is beautiful.  People are spending more time in the outdoors, and Summit Fit Dojo is no different.

We are asking / telling all Summit Fit Dojo members to bring your running shoes to every session from here on out… or until we get some sort of crazy snowstorm in July.

Why…?

Because we will be doing some running outside, including (but not limited to) sandbags, medicine balls, kettlebells, and tire flips.

Again, you ask why???

Because we will be doing some running outside, including (but not limited to) sandbags, medicine balls, kettlebells, and tire flips.

What???

Yes, you read that twice — correctly.

See, here’s the joy about training at Summit Fit Dojo, we have the mountains in the background (go to our “backyard”) we have A/C inside, so we can take workouts indoors and outdoors.  Your big-box-gym would be going crazy if they had this option.  More importantly, it adds variety to your training.

So, feel free to show up with flip flops (I’m a Birkenstock kind of guy), but make sure you have running shows in your training bag.

Run Forest Run!!!

Bring Your Running Shoes!

]]>
http://www.summitfitdojo.com/bring-running-shoes/feed/ 0