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 knowing it!

   Don’t be like this guy!

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.

(I pitty da fool who doesn’t do this workout!!)

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!

Congrats to all of you who participated and completed the 8-week challenge!

We had a lot of amazing transformations and I can’t wait to see where you will all be another 8 weeks from now!

Here are your Top 10 (Pictures and stats will be up soon and voting will be Thursday through Friday at noon)

TOP 10:

• Emily Casper (Team 5:45am crew)

• Sarah Batenhorst (6:30pm crew)

• Mark Hunzeker (Team 5:45am crew)

• Amy Bodfield (Team Fit Fab, 5am crew)

• Tiffany Maly (Team 6:30pm crew)

• Toddy Hruza (Team WIP, 6:30pm/9am crew)

• Derek Dibbern (5:30pm crew)

• Shyann Salas (Team Awesome, 4:30pm crew)

• Wendy Kuhn (Team Awesome, 4:30pm crew)

• Nikole Zimba-Streckfuss (6:30pm crew)

To vote, just send an email to capitalcitybootcamps@gmail.com with who you think had the best transformation!

The person with the most votes wins $1000!!!

Good luck everybody!

Our 2012 New Year Revolution Challenge is in full swing!

Here’s the Leader board for the results after Week 2.

We are only using “Percent of Body Weight Lost” for this leader board, but remember there are multiple other factors involved for determining your success and ultimately the winner of this challenge, not just weight lost.

So keep that in mind as your looking the results over!

Here’s a good example of what I mean. This girl actually gained weight (muscle) but had an awesome transformation as seen in the picture below! Muscle takes up about 25% less room than body fat, so don’t just rely on the scale for your feedback on being successful!

Without further ado…here’s the current leader board:

REVOLUTION CHALLENGE LEADER BOARD- Week 2

So what do I mean by don’t listen to the losers?

We are in a fast paced society and when it comes to weight loss, it can never happen fast enough. When you hear about someone who lost 30 lbs. in 30 days, you think they are amazing and you want to emulate everything they did to get the same results. 

Now that is an exaggerated weight loss but what about the person who dropped 30 lbs. in 12 weeks. That’s a more realistic number and a very healthy amount of time to lose weight and in fact we’ve had numerous boot campers do just that. 


But a lot of times what happens with fast weight loss is that the weight comes right back on 6 months down the road if you don’t pay attention. 


So don’t always assume that the person who lost a ton of weight in a short period of time has all the answers and you should model after them entirely. 


The people you need to be searching for and modeling your actions after are the ones who have lost the weight and kept it off for a period of 1 year or more, ideally 3-5 years! They have learned to make health and fitness a part of who they are and it’s a lifestyle now, not just a short term goal. 


In the video below I am speaking to a group of the Wealth For My Health contestants about this very topic and how to avoid gaining all your weight back after you’ve reached your weight loss goal. 

Wealth For My Health Trainer Mike Bevard Talks About Maintaining Results- Lincoln, NE from Mike Bevard on Vimeo.
(Please be patient as it may take a minute for the video to load)

For more information on the Wealth For My Health Challenge and to learn how to register for the next challenge that starts in August, click HERE. 

Registration deadline is August 23rd. 

So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge Continuous 20-Minute Workouts that we are doing this month.

For example, if you used a 10 lb dumbbell for all exercises within the circuit, that means you would have performed 4,000 lbs of work in 20 minutes- Not too shabby!

Mike