What is the 21 Day Challenge!

First off, we need to know what your goals are before we can start any program to make sure it’s the right fit for you!

What are your top three goals you would like to achieve in the next three week? Is it to lose body fat, build lean muscle, tone up, or boost energy and confidence?

Many of our clients feel as if all of the above are at the top of their list. The good news is that when you build lean muscle, you burn more body fat AND you boost energy naturally while feeling confident in your accomplishments and results.

It’s a win/win right?!

Second, we need to understand why workout programs in the past haven’t worked for you. What are the reasons that you didn’t see results from past programs?

Is it because they were lacking accountability, ways to motivate you, and keep you consistent?

We’ve been there too. Trust me when I say that no one WANTS to workout! But we do want the results and benefits, right?

So how do you get results without having to go to the gym five or six days a week around your busy schedule, your family, friends, and other priorities?

During the 21-Day Challenge that begins next week, you will see how in just 30 to 45 minutes, four times per week, will get you to see a major change in your body, energy, and confidence!

Are you all in?

Not yet? What’s holding you back?

Is it because we don’t know each other? That’s one of the reasons busy people like you talk themselves out of making a commitment. I totally get it. You don’t know me from the other hundreds of skilled trainers in Denver doing remote, online, and in-home coaching right now.

What you can do is conduct time consuming research that may take you a couple days or even a week. Or… you can take a look at some of the transformations we have been a part of while working with clients over the past ten years. They all saw results fast!

DianeWe love Diane’s story because when she reached out for help, she was already consistently going to the gym on her own. That wasn’t the challenge for her. What she felt she needed was a weight training program that was safe and effective that could be done in under an hour.Between juggling her nursing job at night and creating a life she knew she wanted, Diane’s cortisol levels were keeping her stuck at a plateau. And when she began a new program with us, she jump started her transformation and these results came in just eight months of weight training and moderate cardiovascular exercise; all on her schedule! So proud of what Diane was able to do with determination, consistency, and a coachable attitude!

Diane’s transformation from remote coaching, training, and meal prep.

Alanna came to us before her wedding with a big goal of fitting into her dress! She far exceeding her goals of looking and feeling her best on her wedding day that her dress needed to be TAKEN IN by the seamstress! Way to go Alanna on all of your achievements while balancing out your hypoglycemia along the way with the help of your nutritionist!

Alanna’s transformation from online personal training and accountability.

Boyce was a lot like Diane! He wasn’t struggling to get to the gym consistently and yet, he wasn’t seeing his desired results! We gave him a workout program that was 100% remote AND a nutrition program that we knew would be the right fit for his weight loss goal! Not only did he shed over 20% body fat, he felt more energized and motivate to go after what he wanted! He completed a degree program with all that new energy and has a career that he loves working in Boulder, Co!

Boyce’s transformation from nutrition coaching and meal prep.

Kyle‘s goal was to tryout for America Ninja Warrior and he did it! His main goal was to take all of the pressure off himself to research a quality workout program so he came to us. We created a hybrid program where he joined us for small group training once each week and did his homework at home in between! Here he is after the first ten days of his workout program!

Kyle’s transformation from remote coaching, nutrition, and accountability.

Still not convinced? I completely understand because many of our members thought the same thing about the Challenge before they started. They thought, “Does this program actually work?”

The answer is a resounding YES! Through daily interaction with you coach for accountability, personalized workout programs you can do right at home with little to no equipment, AND a fun nutrition program with recipes you and your family will actually love!

Take a look at a few reviews and testimonials we’ve gotten from actual clients over the years on Facebook and Google.

The last thing you’re thinking to convince yourself that you aren’t ready for a real transformation that will change your life is price.

What does the program cost?

The ANSWER to that question is up to you! Committing to making this change in your life will cost your old life.

This program will cost you your old life that you’re holding onto that keeps you safe and protected.

This program will cost you your old life that keeps you living unsatisfied, tired, and frustrated with not seeing changes.

This program will cost you the investment in yourself that will be necessary to bust through limiting beliefs like “I can’t” or “I’ll never” that you’ve been telling to yourself for years.

Is there a financial cost? Yes.

If this program were to cost $997, would it be worth the personal investment?! Our current clients would say yes because that’s what they paid.

If this program were to cost you the investment of $297, would it be worth it? Yes!

Because of the overwhelming interest in the program, we are able to seriously discount it by 66%! Never before have we included so much in a remote coaching program built specifically for busy adults that want to change their lives forever!

For just three weekly payments of $99, you will get everything listed below and more!

  • Daily group coaching to hold you accountable!
  • Workouts that can be done in under 45 minutes!
  • Recipes you and your family will love!
  • Meal prep tips to save you five to ten hours every week!
  • Healthy habits you can implement immediately to boost energy and decrease stress!

What does it take to sign up?

Just a quick consultation with your coach to make sure you’re the right fit for the program!

Sign up through this quick form now!

Red Rocks Workouts

I remember piling into my friend’s two door Ford Escort with three other cross country teammates and speeding off to a workout at Red Rocks Amphitheater.

That was my initiation to a long time Colorado tradition of running the stairs… over and over again. My quads and lungs would burn but I knew why I was there. To get stronger, faster, and to push myself beyond thresholds.

Years later, when I began my personal training career, I swore I would never go back. That is until I gathered up a group of members and clients who were sick of the same old dumbbell workout and who were looking for to put more fun into their routines.

One Saturday morning, I invited my three regular gym clients to meet me one on one for a new experience! And it was new to me as well. I got to coach my clients in a safe and effective workout at one of the most beautiful locations in Colorado.

This is Katie and I finishing that 9 am workout together. God knows why she’s smiling. It was brutal!

Throughout the next week, other clients and friends on Facebook were asking for the same kind of punishment! They wanted to sweat and enjoy the over 300 days of sunshine Denver gets each year.

And the workouts grew larger and more fun!

So we made it a tradition. And we’re brining it back!

So. If you’re looking to boost energy and confidence while decreasing your stress of the new year, join us for a leg burning, heart pounding, and cardio blasting workout led by qualified personal trainers right here in Denver, Co.

This Saturday at 9:30 am, we are hosting a group workout at Red Rocks while it’s supposed to be 50 degrees in Denver. Bring your layers, gloves, hats, water bottles, and friends to a fun group workout with Dave Glaser and the team at Fit Life Champions!

Here are all the details you need to know below.

7 Reasons to Start a Strength Program Now!

And the 7 excuses we hear you use to talk yourself out of beginning today!

Our members have come to us with very specific goals over the years and we have seen some common themes pop up! Those goals are listed below along with the reasons we’ve heard that hold you back from starting today.

1. You want to lose weight and most of our clients have a weight loss goal that ranges between 15-20 pounds but sometimes as high as 50-75! These goals are totally doable! We often times recommend that we begin with realistic goals such as losing 1-2 pounds per week. That comes out to be about a change of 350 calories per day. Feels more manageable, right? When we set more realistic goals, our mindset changes automatically from “I can’t” to “I will!” The reason we have heard from our community is that they don’t have the time, so why even start?!

2. You want to feel better with more energy, more confidence, and less stress! These are the reasons I began my strength program after graduating from college in ’11. I was so exhausted from work, family, social life, and school that I had gained 15# of unhealthy body fat. I didn’t feel as if I was leading my community by example and so I set out to make some serious changes in my life. I began meal prepping, exercising regularly, and even started a new hobby in boxing which eventually led me to jiu-jitsu! The top reason I hear from our members is that they don’t have a game plan or program that works!

3. You want to look better because life has caught up with us. Whether that be work is overwhelming and draining or family has consumed all of your free time. The reason we allow this to happen to ourselves is that you prioritize others’ needs above your own. And many times, there are moments when our relationships are a top priority but when we are drained physically and we aren’t happy in our own skin, that’s the time to put yourself first! Make yourself a top priority!

4. You want to perform better at work, at home, during your favorite activities, or sports! When I began losing the unwanted weight, I gained so much more from the journey that I had envisioned when I set out with just that goal. As the body fat came off, my energy skyrocketed and I had plenty leftover each day to begin a new hobby in boxing and eventually it led to my lifelong passion for jiu-jitsu. Putting performance at the top of my list of goals, allowed me to shift my mindset to learning a new skill as opposed to losing weight. You may hold yourself back from setting performance goals because you may think you could not possibly improve your performance at your age, this time in your life, or with everything else you have on your plate. My performance improved in every area of my life when I put performance as a priority!

5. You want to build lean muscle mass for toning or a performance goal. Lean muscle mass does so much for us for so many reasons. It helps us look, feel, and perform better but it also burns more calories per day which helps us reach our weight loss goals! The reason you may not start a strength program is because you can’t envision how easy and beneficial building lean muscle mass is at any age!

6. You want to be an example for your family, community, or coworkers which can impact so many lives around you, so I get why this is a big motivator. I have also begun a new strength program or modality because I wanted to be a better leader at Fit Life! Kettlebells, olympic lifting, and non-linear periodization are all programs I’ve educated myself on since beginning Fit Life in 2011. The reason you may hold yourself back here is because of limiting beliefs such as “I could never be an example” or “I don’t have enough expertise to lead”. Trust me, I’ve been there before and I want to remind you that someone is always watching you. Your kids (coworkers, family, friends) look up to you and if they see you taking one small step each day, that’s where your example for them begins!

7. You want to live a better life because you have been stuck in a plateau for a little while now. A strength training program can and will JUMPSTART a new period in your life so that you can achieve all that you have ever wished to! This is why I believe exercise is a great place to begin a personal growth journey. It just so happens to be one of the five pillars of optimal health we teach in our holistic approach to coaching our members. You may not have even realized this was a reason you’ve been held back physically, mentally, emotionally, financially, and spiritually.

What reason stands out at you today? What has been holding you back from getting started now? Join our private facebook community today for more tips and articles just like this to help you reach your goals quickly and safely!

3 Simple and Easy Ways to Cut Calories

3 Ways to Cut Calories without counting or weighing your portions!

I wanted to share with you the top three ways I manage my calories each week without breaking out the scale and weighing my food!

These are really simple ways you can implement today to reach your goals quickly!

1. Mindful eating- mindful eating can be added into every recipe you enjoy to cook each week! It begins with eating slowly and enjoying about 15 chews per bite of food. It takes about 20 minutes for your nerves in your stomach to recognize that it is full and signal your brain to stop eating! We always coach our PrepWars clients to eat to 80% full which means recognizing you have been satiated BEFORE you normally notice it!

2. Smaller portions- taking smaller serving sizes is a step in the right direction! American plates are larger than they ever have been in history and naturally, we tend to fill our plates full to the edges. Protein portions will be about the size of your palm. Carbohydrates will equal one cupped handful on your plate. And fats, yes they are necessary too, will be about 1-2 thumbs in size so about 5-8 nuts.

Spinach salads are ideal for meal prep to fuel your body and help your routine reach your goals.

3. Find more fiber- fibrous foods make us feel fuller faster and longer than simple sugars or protein. Fiber is classified in two ways: soluble and insoluble. Meaning absorbable or not. Fiber is also considered a carbohydrate so if you are choosing insoluble fiber, those carbs will not get absorbed! An example is celery. Celery has both soluble and insoluble fiber. Have you juiced celery? The insoluble fiber is what is left behind in the juicer.

Meal Prep is easier when you have a plan! Check it out at learntomealprep.com


These little know facts are why calories get such a bad reputation… Americans just don’t know the difference between simple and complex carbs or even why they are so important!

The next time you’re fixing up your plate for dinner, be mindful of your portion sizes and choose more fibrous foods to eat fewer calories without counting them down to the gram!

5 Facts About Fitness You Probably Didn’t Know

Do you want to learn 5 fun facts about working out you probably didn’t know?!

  1. Helps recovery- when you exercise regularly, your follow up workouts aid in recovery by flushing out lactic acid (bicarbonate) which is a waste product in the body from your last workout! Feeling sore? Workout again within 48 hours to aid the recovery!
  2. Decreases stress- regular exercise helps to lower cortisol levels in the body which is one of the most natural ways to lower stress! Feeling anxious? Take a walk or do a HIIT workout!
  3. Improves circulation- as your muscles contract, they push blood back to the heart! Have you ever seen a cyclist’s calf muscles? They are huge! For one, they are always cranking on the pedals to climb hills but they also grow so that they can pump the blood back to the heart more efficiently. Otherwise know as venous return;) Want to get your heart rate up with additional benefits? Go for a bike ride to improve your circulation!
  4. Improved circulation equals improved body functions holistically- the circulatory system does many things for us. It regulates body temperature, which is why you sweat when you workout, to cool yourself down naturally. But when our circulatory system works better, so does our lymphatic system (our waste system which flushes bicarbonate), our digestive system works better to absorb nutrients and prevent lifestyle disease (like diverticulitis), and our nervous system works better too! Feeling foggy in your brain from staring at a computer screen? Go for a jog to “clear your head”!
  5. Most importantly, completing a workout improves self-confidence- accomplishing a goal we set for ourselves makes us feel strong and empowered! Self-efficacy is a little known benefit of working out that basically means “I am pleased with myself for accomplishing a goal”. Over time, as our confidence grows in our ability to complete a goal, it provides a positive feedback loop to our brain that says, “I can” more often than it says, “I can’t”!

There you have it! Five little known facts about fitness that you can use the next time you want to workout but you’re too sore, too busy, too sluggish, to tired, or don’t believe you can squeeze another thing into your day!

Dave Glaser has been a strength coach in Denver, CO and online for nine years. He has worked with athletes of all levels privately, in small groups or teams, and online through safe, convenient, and effective workouts designed to help you reach your goals quickly and safely.

I sincerely hope you are staying safe and healthy during these uncertain times across the world.  For me personally, I have been doing a lot of work from home, reading, enjoying netflix, and creating new online programs for our clients.  One program that I am excited about is our Body Weight Warrior program that launched June 1!

It includes four workouts per week, nutrition tips and recipes, and what I enjoy most about creating these workouts for you is that they can go anywhere and you can do them anytime you want!  Most of them are less than 30 minutes so you can get it done and get on with your day!

Give it a try for free today!  Just click here for your first workout delivered straight to your email inbox now!

Guided Meditation with Laura Love

At Fit Life Champions, we believe that rest is as important as the work.  In today’s lesson, we wanted to focus on mindfulness through mediation.

When we connect the mind and body into one, we reach our goals quicker and safer because we are in tune with the feedback that our body is trying to tell us.  

Laura Ellen Love is a yoga certified instructor that shares many of the same passions we do at FLC Online.  She believes that fitness, nutrition, and a strong mind body connection helps us improve mental health and we couldn’t agree more!

Last year, she joined me on the Believe Be Real Be Bold podcast for authentic relationships and we have built an incredible professional relationship ever since.  Today, I wanted to invite her to our community to share her guided meditation!

So find a peaceful, quiet place in your home and MAKE TIME for yourself today!  We are combining two of the most important healthy habits we gave you in the beginning of the month:) 

Make time for yourself AND rest!  Enjoy!

If you would like more personalized meditations from Laura Love, please reach out to her via email at lauraloveevents@gmail.com or on Instagram @lauraloveinc

Now that you have met Laura Ellen Love, please continue on to the guided meditation portion of today’s mindfulness practice!

To tune into the full interview on the Believe Be Real Be Bold podcast, please subscribe below or watch the interview on YouTube!

Guest Instructor: Daniel Chacon

Daniel Chacon is a jiu-jitsu black belt, an expert muay thai instructor, and my teammate at Easton Martial Arts Academy.  He and I recently sat down to record an episode for the Aspire Higher Podcast!  We then understood that we share many of the same passions for mastering our mindset and motivation.

Today, he is our guest instructor and is here to introduce you to the basics of kickboxing for conditioning!  Could everyone in the Fit Life Champions community, please welcome my friend and instructor, Daniel Chacon!

Now that you’ve met Daniel, here’s a quick video of what he would like to show you today and why it is so important to improve your mindset!  Once you watch this video, please keep scrolling to view today’s butt kicking cardio kickboxing workout! If you loved his workout and want to get more from him, head over to his website now! coachdannychacon.com

Thank you Danny for that awesome introduction to why you are so passionate about martial arts!  Now, it’s time for the workout!  Please don’t hesitate to invite your friends and family to join you in this incredible chance to build a stronger mindset and confidence!

If you haven’t gotten your free workout yet, just click the link below now to get his full 20 minute kickboxing class!!! 

Can we all give a huge warm welcome to Danny from the FLC community?!

https://mailchi.mp/d5590e6863c4/body-weight-workouts

Below is the full interview with Danny Chacon on the Aspire Higher podcast, please subscribe, rate, and review it on your favorite podcast platform or watch the interview on my YouTube channel below! 

How to Make the Best Use of Your Time at the Gym

We are all busy and probably struggle to get a workout in when we have so many other demands for our time like work, family, hobbies, and household responsibilities. Most people do not have unlimited time to spend at the gym or working out at home, so having a plan for our workout will help ensure that we are getting in and getting out in a reasonable amount of time! Here are 15 tips to make the best use of your time at the gym.

Before we begin, it is always best to vary your workouts. Your body adapts to the same routine very quickly, so it’s imperative to mix up and change your routine up. Most experts recommend changing your routine at least every six to eight weeks, or even more often if you like the variety. Plus it helps keep your motivation higher and prevents boredom. These are not one-size-fits-all recommendations, it’s always important to consider your personal goals, preferences, and abilities. 

  1. Keep socializing, social media, and texting to a minimum. It may seem like these distractions only take a minute or so here and there, but the time adds up. Plus they take your focus away from your ultimate goal of getting an awesome workout completed in the most time efficient way possible. 
  2. Have a plan before you go to work out. Start with a warm-up (five to ten minutes), then move to either cardio or resistance training and switch halfway through (if you are doing both in the same exercise session). Use a comprehensive exercise library with instructions, photos, videos, and muscles worked like on Exercise.com. Finish with a cool down and flexibility/stretching at the end (ten minutes). 
  3. Include the warm-up, cool down, or flexibility/stretching exercises in your routine, don’t skip out on them to save time. The warm-up should only take five to ten minutes and cool down and flexibility around ten minutes. Both are a very important part of your workout and very beneficial to health and well-being. Flexibility helps us move better during normal daily activities and functional movements, like reaching to grab something from a high shelf or getting in and out of our car. 
  4. Consider high-intensity interval training (HIIT) to save time on cardiovascular activities. Research supports the health benefits of HIIT, which usually take less time to complete when compared to steady-state intensity cardiovascular exercises. For example, spending 15-20 minutes doing intervals of vigorous effort with short rest periods has comparable health and cardiovascular benefits as 30 minutes of running on the treadmill at the same speed (Foster et al., 2015).
  5. Don’t forget about full-body cardiovascular and power exercises like burpees, jumping jacks, squat jumps, or jumping rope. They don’t take a lot of time, don’t take a lot of space or equipment, and get your heart rate up quickly. 
  6. Focus on multi-joint, compound, or combination activities in the weight room. Examples of multi-joint or compound exercises include squats, deadlifts, or kettlebell swings. Focus on combination exercises like bicep curls with a shoulder press or bench squat with a lateral raise. Body weight exercises like push-ups, lunges, planks, or wall sits are also time efficient and do not require any equipment.  
  7. Another tip for the weight room is to complete an upper body exercise, then while you are resting, complete a lower body exercise. This is what fitness professionals call a “superset” and it’s just when you alternate exercises with no rest in between. For example, do one set of bent over rows then immediately do one set of lunges. This allows the first group of muscles to rest while you are working out the second group. It is a very effective way to utilize your time. You are still allowing one group of muscles to rest while the other muscle group is active.
  8. One more tip for resistance training to keep your workout simple and straightforward. Two sets of ten repetitions is easy to remember, time efficient, and works both muscular strength and muscular endurance. 
  9. Consider taking a class where the workout is pre-designed for you, like a streaming fitness class, yoga class, spinning class, bootcamp, Camp Gladiator, OrangeTheory fitness, Crossfit, F45, or 9Round. All you have to do is show up, work out, then leave. 
  10. Find a certified personal trainer and let them know you want the most effective workout in the time you have available (30, 45, 60 minutes, etc) and let the professional design a great workout for you. Personal trainers have a wealth of experience designing exercise routines and can take the guesswork out of it for you to get a full-body workout in the time you have available. 
  11. Use a fitness wearable, like a Garmin, Apple watch, or Fitbit to track your calories and heart rate. Set a goal for your calories burned or minutes that your heart rate is in the cardio or peak heart rate zone. There are a lot of mobile apps available that can track calories burned and/or heart rate zones with your wearable device. Once you reach that goal, move on to your cool down and flexibility exercises to finish your workout. 
  12. Complete a circuit training routine with a friend. Find a workout plan online or on an app, or many fitness professionals also post routines on their social media. Take turns timing your exercises, or do them at the same time, and help push each other to the finish. 
  13. Design your workout playlist ahead of time or consider a mobile app that already has playlists ready to go, like Spotify or RockMyRun. This keeps you from stopping to change songs or playlists during your workout. You can just start it and let it play for your entire workout!
  14. Figure out the time of day when your energy levels are the highest and you feel the best working out. It might take some trial and error for a few weeks to determine this, but it will help prevent the sluggishness which might slow down your workout. 
  15. Get plenty of recovery and sleep. Recovery, rest, and sleep are the critical times when your body repairs itself from the effects of exercise, including rebuilding muscles, repairing tissues, and replenishing energy stores. Sleep and exercise have a reciprocal relationship, they both influence each other (Chennaoui, Arnal, Sauvet, & Léger, 2015). Adequate recovery and sleep ensures that you will be able to maximize your workouts and be at the top of your game!

References:

Chennaoui, M., Arnal, P. J., Sauvet, F., Léger, D. (2015). Sleep and exercise: A reciprocal issue? Sleep Medicine Reviews, 20, 59-72, https://doi.org/10.1016/j.smrv.2014.06.008.

Foster, C., Farland, C. V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., … Porcari, J. P. (2015). The effects of high intensity interval training vs steady state training on aerobic and anaerobic capacity. Journal of Sports Science & Medicine, 14(4), 747–755.

Melissa Morris is a professor by day and a part-time writer for Exercise.com. Melissa has a BS and MS in exercise science and an EdD in educational leadership. She teaches nutrition and applied kinesiology at the University of Tampa and has worked in health education, fitness, and nutrition for 15 years. In her free time, Melissa loves to workout at Orangetheory fitness and run 5K and 10K races.

Bio:

What Fitness Equipment Do I Need to Workout at Home?

We are excited to welcome you to the only online personal training program for busy adults that want to boost confidence, decrease stress, and gain energy while reaching their goals quickly and safely!

Before you get started, it is important to make sure that you have the equipment needed to perform all of the exercises. So here is your shopping list with fitness equipment that will allow you to exercise in the comfort of your home safely and efficiently.

Must haves in order to get started right away:

– Dumbbells (two pairs ranging from 15 to 50 lbs.) – besides the 25# you have, look for 15s, 20s, and 30s to get started or select the power block feature below!
– Swiss Ball
– Bands with Handles
– Pull Up Bar

Recommended equipment to get more out of your workout experience.

– TRX System
– Flat Bands for ankles or knees
– Power Block (Power Blocks are dumbbells with adjustable resistance)- as a better investment and substitute to dumbbells

Here’s what is included in the program for our members!

  • 3 Workouts each week for in home gym or neighborhood gym location!
  • Meal Prep Workshop to fit any nutrition program!
  • Text access with your coach!
  • Weekly group calls for support and accountability!

Book a call with your coach today!

Fresh Spinach Salad

To save time and money with meal prep, we love simple green salads with chicken.  Often, we spice up our salads with veggies and fruits plus a homemade dressing, such as a strawberry balsamic vinaigrette!

The prep time and cook time for this lunch fit in with consolidating steps of meal prep perfectly.  Taking about 20 minutes to cook the chicken and 5 minutes of actually putting your lunch salads together.

  1. Handful of loosely packed fresh spinach placed in meal prep container
  2. Chilled, grilled or baked chicken portioned out to the specifications of your macronutrient guide
  3. 1 tbsp of extra virgin olive oil
  4. 1 tsp of balsamic vinegar
  5. 1/4 tsp of cracked black pepper
  6. Mixed veggies to taste and to the specifications of your macronutrient guide

Steps to prepare your lunches before your busy work week.

  1. Thaw and Grill chicken breast(about 1 pound) seasoned to taste.  Let chicken cool in refrigerator.  Slice thin.
  2. Grab one loosely packed handful of fresh spinach and place in meal prep container.  Easily swap out brown rice in the perfect portion called for in your macronutrient guide!
  3. Add thinly sliced chicken breast to meal prep container.
  4. Add assorted veggies, your choice.
  5. Store in fridge until the morning to grab and go, prepared for lunch ahead of your busy day!

Spinach Salad