And if you drink only ONE 20 oz. Coke everyday for a year, you’ll easily pack on 15 lbs of fat!

How much SUGAR is actually in your drinks!? It’s pretty scary!

Check out my nutrition segment on Tuesday’s 1011 News morning show to see how much sugar is actually in some of your favorite drinks!

(To watch just click on the picture below or copy and paste this link into your browser http://bit.ly/13GPGRf)

Do you think consuming too much soda and other sugary drinks are the cause of our increasing obesity rate in America?

Please leave a comment below on your thoughts. And if you found this helpful, feel free to share it!

]]> http://www.capitalcitybootcamps.com/2013/03/how-much-sugar-are-your-really-drinking/feed/ 1 http://www.capitalcitybootcamps.com/2012/12/holidaymeltdownchallenge/?utm_source=rss&utm_medium=rss&utm_campaign=holidaymeltdownchallenge http://www.capitalcitybootcamps.com/2012/12/holidaymeltdownchallenge/#comments Mon, 31 Dec 2012 05:59:38 +0000 Mike http://www.capitalcitybootcamps.com/?p=1017 Vote For The Grand Prize Winner!

Here’s your chance to vote for who you think had the most dramatic body transformation during our 6-Week Holiday Meltdown Challenge!

The person who gets the most votes will be declared the winner and will get an iPad 2 ($399.99 value), Jungle Gym XT ($99.95 value) and an RBT Total Fitness Package ($131.99 value)!!

(You have until Wednesday, January  9th at midnight (CST) to cast your vote. Voting is open to the public and please only ONE vote per person)

6-Week Holiday Challenge Top 5 Finalists

           Mike Keating

Mike’s 6-Week Results:

Weight Lost- 15.2 Pounds

Body Fat Lost- 4.35%

Inches Lost (Waist, Ab, Hip)- 10 in.

Jen Steffen

Jen’s 6-Week Results:

Weight Lost- 16.8 Pounds

Body Fat Lost- 3.18%

Inches Lost (Waist, Ab, Hip)- 7 in.

Dave Masilko

Dave’s 6-Week Results:

Weight Lost- 14.4 Pounds

Body Fat Lost- 3.32%

Inches Lost (Waist, Ab, Hip)- 5 in.

KC Bunting

KC’s 6-Week Results:

Weight Lost- 18 Pounds

Body Fat Lost- 3.32%

Inches Lost (Waist, Ab, Hip)- 7.5 in.

 Linda Dawson

Linda’s 6-Week Results:

Weight Lost- 22 Pounds

Body Fat Lost- 2.81%

Inches Lost (Waist, Ab, Hip)- 6.25 in.

You’ve seen the pictures and measurements, now it’s time to vote for who you think had the most dramatic body transformation during our 6-Week Holiday Transformation Challenge!

Powered By RationalSurvey

** Click the “NEXT” Button Above To Submit Survey**

(You have until Wednesday, Jan. 9th at midnight (CST) to cast your vote. Voting is open to the public and please only ONE vote per person)

Good Luck Everybody!!

Get after it!

Mike

If you’d like a chance to transform your body like these amazing people and so many more, join our 21-Day Belly Blast Challenge starting January 7th! Come train at the best fat loss program in Lincoln! Contact us at 402-405-2797 or email capitalcitybootcamps@gmail.com to learn how you can be on your way to becoming our next success story!

In case you missed it we talked about proper post-workout nutrition, the critical 30 minute “window”, and also gave some tasty recipes for you to try!

Basically, after your workouts, you want to refuel your body so that your muscles can heal up and recover so you’re ready to train hard again during your next session.

Your main focus should  be carbs and protein. Yes, it’s ok to have some simple carbs at this time, but make sure you do it within 30 minutes after your workout! It’s all about timing folks!

The proper ratio is 2:1 of carbs to protein. So for example, if there’s 20 grams of carbs, you should also have 10 grams of protein.

There are 3 common things that people do to sabotage their results and basically throw their workout out the window, but I will touch on that in another post this week!

For now, you can view the video at the bottom of this post or click the link below:

Refueling Your Body

You can catch me every Tuesday at 6:20am on 10-11′s First News Nebraska show giving you great tips on fitness and nutrition! And feel free to check out the “videos” section on their website to view our past fitness segments!

The Fittest Team Challenge has come to an end and the winners have been crowned!

What an awesome contest we just wrapped up! Thanks so much to everybody who participated!

Here’s a quick summary of what the 4 week challenge was all about.

54 contestants battled to win the title of the “Fittest Team” and win over $700 in cash and prizes!

Unlike most challenges that are transformation based where weight loss, % body fat, and inches determine the winner, this challenge is different in that it’s performance based and each contestant is given a score for 5 different exercises that test their overall strength, endurance, and will power!

The contest is divided into three divisions, Men, Women and Co-ed.

The team in each division with the highest score will win $200 cash and the team with the biggest improvement will win $100 cash!

The competition was fierce and everybody trained hard and saw huge performance increases during their final test outs!

EVERY SINGLE PERSON improved their scores during the finals not to mention saw some amazing body transformations in the process! 

Check out the winners and final standings by clicking the links below!

Men’s Division Finals

Women’s Division Finals

Co-Ed Division Finals

Most Improved Team

We have an awesome contest going on right now at Capital City Boot Camps called the Fittest Team Challenge!

54 contestants are battling to win the title of the “Fittest Team” and win over $700 in cash and prizes!

Unlike most challenges that are transformation based where weight loss, % body fat, and inches determine the winner, this challenge is different in that it’s performance based and each contestant is given a score for 5 different exercises that test their overall strength, endurance, and will power!

The contest is divided into three divisions, Men, Women and Co-ed.

The team in each division with the highest score will win $200 cash and the team with the biggest improvement will win $100 cash!

The competition has been fierce and there are a lot of hungry contestants training hard to earn the title of the “Fittest Team!”

Check out their scores by clicking the links below and be sure to come back in a few weeks to see the final results!

WOMEN’S DIVISION SCORES

MEN’S DIVISION SCORES

CO-ED DIVISION SCORES

Cheer on your favorite team by posting a comment below!

With the weather finally being out of the triple digits, it gives us the nice opportunity to get moving outside and enjoy the nice temps for a change!

Here is your challenge for the week!

Get in an extra 7 miles of walking/ jogging/ running along with your normal boot camp workouts during the week!

I personally am not much of a runner. A few years back I decided to do the Lincoln 1/2 marathon and about 3-4 other races which was a good challenge for me but one of my last races landed me in the ER (you can ask me for the story if you want) and after that I haven’t pounded the pavement much.

I love training in the gym, doing sprint work, kickboxing and plyometrics. But it’s good to step out of your comfort zone as it builds your character as much as your body. Plus I think there’s a huge mental component to running that builds your mental toughness and clears your head, so that’s my motivation to add more running into my training.

For this challenge, you can walk a mile each day or knock it out in a few days, but your mission is to get your 7 in by Sunday!

Are you up for the challenge!?

Leave a comment below if you ACCEPT!

As the popular song from Def Leppard says…..

“Pour Some Sugar On Me“, is what a lot of people do to their food, sometimes without even realizing it. 

This week’s challenge came from a friend of mine, Alicia Streger, who runs a killer fitness camp in Orlando, FL.

It’s the “NO ADDED SUGAR” Challenge!   

Added sugars (that don’t occur naturally in the foods you are eating) can be detrimental to your health.

Why are we focusing on eliminating added sugar from you diet? Well here are a few reasons to cut out the sweet stuff.

• Large amounts of added Sugars will SUPPRESS the immune system.  (Imagine how your immune systems suffers if you are eating added and processed sugars at ever meal!)

• Sugars will suppress the release of HGH (Human Growth Hormone) in the body (and since HGH is imperative in anti-aging in our bodies, we want as much of this as our bodies are able to naturally produce.)

• Sugar promotes INFLAMMATION in the body (Inflammation is the ROOT of ALL disease in our bodies.)

• Sugars will raise your insulin levels- which over time can lead to a whole host of diseases and increase body fat.

• Short term, added sugars will have a HUGE effect on your energy levels throughout the day. You may notice a brief spike in energy, but then comes the huge crash and energy drain afterwards.

By taking this challenge it means that you commit to having no ADDED sugars in ANYTHING you eat this week! 

Here are the Rules:

1.  No Added Sugars of ANY kind: (Honey, Molasses, Cane Sugar, Coconut Sugar, Stevia, Truvia, etc.)

2.  Absolutely nothing in the ingredient label that says HFCS (High-Fructose Corn Syrup).  This is in lots of things from bread to ketchup! Try to stay away from all processed foods in general to make it easier on yourself (though that is another challenge for another week!)

3.  Do NOT eat anything that says Sugar-Free.  This will almost 100% of the time have artificial sweeteners in them like Aspartame, Sucralose, etc.. General Rule of Thumb: If you can’t pronounce the ingredient, you probably shouldn’t be eating it!

Naturally occurring sugars in your food are OK (fruits, veggies, etc.) But try to eat your fruits earlier in the day (not past 1 or 2 pm)

This Week’s Challenge may be a LOT harder than it looks….but you’ll be SHOCKED at how amazing you feel at the end of the week.

You’ll probably also notice you are sleeping better, have more energy, and may even have lost 2-3 pounds!  :)

Are You Ready To Step Up To The CHALLENGE!??!?

Here are a few tips for a Successful Week….

1.  Make sure you post a comment below saying that “I Accept this Challenge!”  

2.  Get RID of ALL Distractions or items that will keep you from your goals.  If you have other people in your home living with you, put their sugary foods in a separate cabinet or refrigerator shelf to keep you from temptation. (This step is HUGE!)

3.  Plan Out Your Food for the Week!  Sit down for 15 minutes to plan out what you will be eating for breakfast, lunch, and dinner this week.  Taking the time to do this will tremendously increase your chances for success!

4.  Plan Out Your Reward/Consequences.  If you succeed at this challenge, what will be your reward?  (Please do not make it a Brownie Sundae!)  Something like a massage, manicure, and other non-food related rewards work best.  (You don’t want to start conditioning yourself with food as prizes.)  Also, if you do NOT succeed with the challenge, what is your penalty?  (Example: Offering to do your husbands chores for a week, 150 Burpees, etc.)

Good Luck this week with the Challenge!  Don’t forget to leave a comment below if you are committed!

For those of you who missed it, here’s a slight variation of what we did this morning at boot camp that you can do at home.

If you couldn’t make it, you missed out on an awesome workout!

Be sure you choose a weight heavy enough that will challenge  you towards the last 2-3 reps of each exercise.

No Guts No Glory!      

1. Resistance Band or Two Dumbbell (DB) Deadlifts- 15 reps
2. Double DB Pullover- 15 reps
3. DB or Kettlebell Reverse Lunge (switch sides 1/2 way)- 8 reps each leg
4. Loaded w/ DB- Side plank hip raises (switch sides 1/2 way)- 15 reps each side
5. Kettlebell Sumo Squat- 15 reps
6. DB Rear Delt Fly- 15 reps

Rest for 1 minute. Then repeat circuit two more times before moving on to your finisher.

Fat Blasting Metabolic Finisher!

Perform any cardio variation in a 30s. sprint/ 30s. recovery format.
Examples: Stationary Bike, Treadmill, High Knee Run, Burpees, Mt. Climbers, Jumping Jacks, Jump rope, etc..

Your goal is to complete 8 total rounds.

Kick butt in the workout and don’t forget to leave a comment below when you finish it!

Derek kicked some serious butt, along with all the other contestants in our 56 Day New Year Revolution Challenge!

This was a unique contest where the winner was decided by votes from our CCBC Crew members, along with the friends and family of the contestants. I’m proud of everybody’s hard work and transformations and this challenge was a great way to jump start things and get off to a running start for the 2012 year!

After 3 days of votes pouring in, Derek became the clear winner in the end by grabbing 39% of the votes!

Derek has been attending the 5:30pm crew 3 days per week and absolutely kills it and leaves a pool of sweat as evidence of his hard work! During his off days from boot camp, he consistently did his interval training 2-3 days per week and would keep accountable by checking in with me after he was done. Amazing transformation and keep up the great work Derek!

Runner-Up was Tiffany Maly who had an amazing transformation in 8 weeks! Tiffany is a busy mom of 3 boys but doesn’t let that stop her from training. She’s dedicated to coming to our 6:30pm crew 3 days per week and always finds a way to get in her workouts. Great job Tiffany!

And 3rd Place goes to Todd Hruza! Todd attends our 9am and 6:30pm training sessions 3 times each week and leaves it all in the gym when he’s here! That’s the effort it takes to make changes like this! Congrats on the results Todd!

The 2012 “Best Team Transformation” Goes To…..

TEAM AWESOME

Congratulations on taking home the $500 Cash Grand Prize for best team transformation!

The dynamic Trio that makes up TEAM AWESOME is Wendy Kuhn, Jen Kuhn, and Shyann Salas of our 4:30pm Crew! They took the top spot over 6 other teams by having the best overall average of percent weight lost, inches lost and body fat lost! Way to go ladies!

If you’d like to be our next success story just like these local Lincolnites, now’s your chance! Contact Capital City Boot Camps at 402-405-2797 or email us at capitalcitybootcamps@gmail.com and start your transformation today!

VOTE FOR THE $1000 GRAND PRIZE WINNER!

Here’s your chance to vote for who you think had the most dramatic body transformation during our 56-Day Revolution Challenge Contest!

The person who gets the most votes will be declared the winner and will get the $1000 Grand Prize!!

To vote- Send me and EMAIL with your TOP PICK in the SUBJECT LINE of your email to revchallenge@gmail.com

(You have until Sunday, April 8th at midnight (CST) to cast your vote. Voting is open to the public and please only ONE vote per person)

TOP 10 CONTESTANTS

You’ve seen the pictures and measurements, now it’s time to vote for who you think had the most dramatic body transformation during our 56-Day Revolution Challenge Contest!

The person who gets the most votes will be declared the winner and will get the $1000 Grand Prize!!

To vote- Send me and EMAIL with your TOP PICK in the SUBJECT LINE of your email to revchallenge@gmail.com

(You have until Sunday, April 8th at midnight (CST) to cast your vote. Voting is open to the public and please only ONE vote per person)

Good Luck Everybody!!

Get after it!

Mike

If you’d like a chance to transform your body like these amazing people and so many more, get your FREE 1-Week Trial to the best fat loss program in Lincoln! Contact us at 402-405-2797 or email capitalcitybootcamps@gmail.com to learn how you can be on your way to becoming our next success story!