New Boot Camp Program

Here’s your chance! A new Boot Camp Program will be kicking off on Monday, August 18th with new HOT SPECIALS and program designs. Read below for all of the details.

Our Boot Camp Program is an intense interval work-out that combines cardiovascular training, resistance training and sports conditioning training that is physically challenging, uplifting and a ton of FUN!

Dates
The new boot camp program will include 18 classes running from August 18th – October 3rd at 6 a.m. at Gilcrease Park (directions below). Here are the dates of the classes:

Mon – August 18th

Wed – August 20th

Fri- August 22nd
Fri – August 29th

Wed- Sept. 3rd

Fri – Sept. 5th
Mon – Sept. 8th

Wed – Sept. 10th

Fri – Sept. 12th
Mon – Sept. 15th

Wed. – Sept. 17th

Fri – Sept. 19th
Mon- Sept. 22nd

Wed – Sept. 24th

Fri- Sept. 26th
Mon- Sept 29th

Wed – Oct. 1st

Fri – Oct. 3rd
Mon – Oct 6th Make-Up Class

* Classes will take place rain or shine. Campers will have one make-up class at the end of the 18 class program.
* A minimum of 5 participants for the program to kick-off.

Boot Camp Program- NEW
Your Boot Camp program will include:
Fitness Test to measure results
Bi-Weekly weigh-in
Weekly Tips (exercise and nutrition)
Weekly Goals and Updates via email (what to expect/bring to class that week)
Feedback via email (results, ect.)
Team Challenges
18 challenging classes

Pricing and Specials

18 Classes x $15 per class = $270

***2 FOR 1 SPECIAL***
Sign up with a friend to boot camp and you will receive the 2 for 1 special (50% off). To receive the special at least one camper must be new to the boot camp program. Both campers can be new to boot camp and receive the special. The special is only good for the 18 class package.

12 Classes x $16 per class = $192
Pick your 12 classes that work with your schedule

Just drop in – 1 class = $20

FREE TRIAL CLASS – Bring a Friend
Friday August 15th 6 a.m. at Gilcrease Park

* Payment Plans are available by email request
* Campers must reserve there spot by Wednesday, August 13
* For special pro-rated rates please email mbrownfitness@yahoo.com

Location
Gilcrease Park – Corner of Hualapai and Gilcrease.

Payment – New Info
Payment is due on Friday, August 15th to receive the special rate. VO2 Fitness accepts cash, check and credit card.

Please notify Megan Brown at mbrownfitness@yahoo.com if you will be paying by credit card. An invoice will be issued.

*FREE TRIAL CLASS – Bring a Friend
Friday August 15th 6 a.m. at Gilcrease Park

Class Refund Policy

No refunds will be given on session purchases, with the exception that if you signed up for session held at a specific location, time and day, and we no longer offer that location, time and day, you will be offered a refund if you do not wish to sign up for an alternate session.

Questions:
Please contact VO2 Fitness at mbrownfitness@yahoo.com or (702) 279-8935 with any questions or concerns.

The Toodler Work-Out

Anyone that has had or has a toodler knows that they can be the biggest work-out of all! My daughter is 20 months now and only has one speed - RUNNING FAST! She wants to walk everywhere instead of using her stroller. She is doing a great job of staying close to me...so I think of it as a good way for her to burn energy. The more she runs, the more tired she will be.

Sienna at the Shark Reef at the Mandalay Bay

So I got thinking about how much energy she has...and I realized how active I have to be to keep up with this little thing. So thank you Sienna for all of the extra calories you have made me burn. She could be my very own personal trainer!

Mountain Biking in Brianhead

I know, I know it has been forever since I have blogged. This summer has been crazy! We spend 9 day's in Costa Rica followed by 4 days in Jackson Hole. To say the least...I am just getting back on schedule.

This past weekend we headed up to Brianhead (3 hours from Las Vegas) for some good R&R and Mountain Biking. Quinn and I rode Dark Hallow, which is about a 3 hour ride. It was some crazy good downhill which was a ton of fun.

At the top of Dark Hallow.

Quinn at the bottom of the ride.

Thank you to Grandpa Brown for watching Sienna so Quinn and I could get a great work-out in!

My New Obession

Lately I have been obsessed with coucous and can't get enough. If you have never tried it (let alone heard of it) you need to check it out.

It's a ground semolina pasta and comes in two varieties - Mediterranean and Israeli. There are countless recipes that you can find online that are healthy and easy to prepare. Coucous is a great way to mix in veggies, such as; red peppers, cucumbers, onions, peas, snow peas, ect.

My daughter loves coucous and can't seem to get enough of it...which is sometimes hard to add in the veggies these days. Try out this recipe to see if what your think:

Recipes Ingredients
1 large onion, chopped finely·

1 cup cous cous·

1 cup canned tomatoes, chopped·

2 cups water·

1 cup green peas·

1 cup chick peas (canned or cooked dried)

2 teaspoons mixed dried oregano, marjoram and basil
2 teaspoons · 1 cup fresh corn kernels

Recipes Instructions
Dry fry onion in a non stick pan. Stir in cous cous. Add tomatoes, water, herbs and corn. Bring to boil, reduce heat, and cook for four minutes, stirring constantly. Add peas and chick peas. Serve with a large green salad. Serves 4.

Rejected!

So I finally found out that I did not get into LOTOJA...but hey what do you do. They only except 1000 riders which isn't that many riders. I keep telling myself this so I don't feel so rejected.

Anyways, on to the next thing....Triathlon. I am excited to do my first triathlon in August with Quinn. I am not worried about the biking and running, just the swimming.

Just thought I would fill you in since I have had a bunch of people asking. Thanks for your support!

I'm In!!!

OK...so for years I have lusted over the idea of doing the LOTOJA race since I discovered road biking. Being pregnant and trying to get back to the same shape I was in before pregnancy, I have waited for a few years for the opportunity to do this race. This is my year!

So what does LOTOJA mean? LOTOJA stands for Logan,UT to Jackson Hole, WY. LOTOJA is one of the longest one day races in the United States. The race is 206 miles in one day. In the first 110 miles you climb and descend three huge passes gaining over 5550 feet. I am so excited for the challenge!

The only catch is it is a lottery to get in. They only except 1,000 entries. I will know by mid-May if I get in. Please keep you fingers crossed for me!

The "5K"

Lately I have been training for a 5K...I mean really train. I have done a ton of 5K before just for fun and laughs. Due to the lack of time, being a mom and running my own business, a 5K is a great race to train for that doesn't eat up all of your time.

How long is a 5K? A 5K is 3.1 miles. It doesn't seem that far until you try running for time. It then feels like you are sprinting for an eternity! I ran in the Cirque du Soleil 5K this morning at the Las Vegas Springs Preserve (great place to take the kids - check it out HERE). I was trying to get under 20 minutes which would put my mile times at 6:45 mile. I ran a 20:34 - taking 2 place over all for the women and 1 in my age category. I learned that I need to work hill sprints into my workouts! The course had a bunch of hills and I realized that I am not strong enough to hold my pace up the hills.

So how do you train for your first 5K? First, find one that you would like to run and SIGN UP! So many people wait then find every excuse not to do it. Once you have paid you are committed. Start by getting your mileage around 4 miles where you feel comfortable. Next, set a goal time that you want to finish the race. Then speed work, speed work, speed work!

I will be posting some speed work-outs this weekend. I have to run (not literally:)

Boot Camp Is Back

NEW OFFERS: (See pricing packages below)
Campers will have the opportunity to measure their success through before and after body fat testing and body measurements. ($30 see packages below) Body Fat testing/measurements are the best way to track your results.

Red Rock Adventure Boot Camp classes will be offered on Saturday’s. Classes will be 1 ½ hours. Last ½ of the class will be devoted to yoga. Classes will be at 8 -9:30 am at Calico Basin . ($25 per class see packages below) Participates can sign up just for Red Rock Adventure Boot Camp.
Class Dates: March 29, April 5, 12, 19

What is Boot Camp?
Fitness Boot Camp is a comprehensive high intensity 4 week weight and fat-loss program that incorporates: fitness instruction, resistance training, functional training, core work, speed/agility training and motivational training.

Boot camp classes are designed to burn fat, build and tone muscle, rev up your metabolism, lose weight, improve your fitness, save time and money and most importantly HAVE FUN!

What is I haven’t worked out in months or years?

Don’t fret. Boot Camp Fitness is for all fitness levels – whether you work out daily or hasn’t worked out since high school. All activities are structured so that you can choose the appropriate intensity for your fitness level.

Location, time, and days of the week
Gilcrease Park (Gilcrease and Hualapai) Classes are held at 6 a.m. Monday, Wednesday, and Friday for one hour duration.

Here is a list of the boot camp dates:
March 21 – Body Fat Testing/Body Measurements (see packages below - special arrangements can be made if you can not make it on this date)
March 24
March 26
March 28
March 31
April 2
April 4
April 7
April 9
April 11
April 14
April 16
April 18
April 21 - MAKE UP CLASS
April 23 - Body Fat Testing/Measurements

Pricing

Package A:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
$180 ($15 per class)

Package B:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
Body Fat Test
Body Measurements (Before and After)
$210

Package C:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
4 Saturday Adventure Boot Camp and Red Rock
$280

Package D:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
Body Fat Test
Body Measurements (Before and After)
4 Saturday Adventure Boot Camp and Red Rock
$310

* Veterans refer a friend (new to boot camp) and receive a $20 discount on any package
* Red Rock Adventure Boot Camp classes can be purchased separately

Class Reservations
To reserve your spot in the class, email VO2 Fitness at mbrownfitness@yahoo.com one week prior to your program starting.

Payment
Payment for classes is due 48 hours prior to the start of your program to hold your spot. VO2 Fitness accepts cash, check and credit cards (through PayPal). If you will be paying by credit card, please email mbrownfitness@yahoo.com so VO2 fitness can issue an invoice.

Class Refund Policy

No refunds will be given on session purchases, with the exception that if you signed up for session held at a specific location, time and day, and we no longer offer that location, time and day, you will be offered a refund if you do not wish to sign up for an alternate session.

Weather Policy
Boot Camp class will take place rain or shine! Make sure to dress appropriately for the weather. Each camper will be allowed to make up on session at the end of the program. If the camper misses more than one class there will be no more make up sessions.

Class Minimum
Each program must have a minimum of 5 campers. If a group has fewer campers, special arrangements can be made (pricing will change per person).

What to bring/Wear
Please bring the following to each session:
Mat
Water Bottle
Towel
Comfortable athletic clothing
Running/Walking Shoes
Women 5-10 pound weights (NEW)
Men 8-12 pound weights (NEW)

Questions:
Please contact Vo2 Fitness at mbrownfitness@yahoo.com or (702) 279-8935 with any questions or concerns.

Running Questions

Here is an open invitation to email (mbrownfitness@yahoo.com) or post any questions you have regarding running. Don't be shy!

Chicks Boxing

Looking for a quick, full body work out? One of the funnest ways to get a full body work out is boxing. For Christmas my husband got me a set of pink boxing gloves and paddles...I know, I know that you are all jealous!

Boxing is a great way to get in shape. It is one of the toughest fitness programs in sports which allows you to take out your aggressions, relieve stress, and learn self defense. Boxing offers an athletic style workout that will guarantee enjoyment! Boxing also burns fat and creates lean muscle mass. The greatest part is you can get a great work-out in a short amount of time.

Look for classes at new boxing gyms popping up or pick up a set of gloves today. You will be suprised how sore you are the next day.


My daughter loved the gloves and ran around with them on Christmas day. I guess we are training her to be a fighter one day!

A Women's Week at the Gym

OK....so a long time family friend sent me this forward today and I had to share it with others. I know that my clients have most definitely felt this way toward me....more than once. I had a good laugh when I read this one...enjoy!

Dear Diary,

For my birthday this year, my daughter (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY: Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess -- with blonde hair, dancing eyes and a dazzling white smile. Woo Hoo!! Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring! Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week!

TUESDAY: I drank a whole pot of coffee, but I finally made it out the door. Belinda made me lie on my back and push a heavy iron bar into the air then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.

WEDNESDAY: The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the He!! would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other sh*t too.

THURSDAY: Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny b*tch to find me Then, as punishment, she put me on the rowing machine -- which I sank.

FRIDAY: I hate that b*tch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the d@mned barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY: Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY: I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little sh*t) will choose a gift for me that is fun -- like a root canal or a hysterectomy.

I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

My Inspiration...

One of my proudest moments of being a personal trainer is when my client, Heidi Lankford, completed the Las Vegas Half Marathon on December 2nd. This was Heidi's first half marathon and I will have to say she did amazing!

I started training Heidi in January of 2007. Heidi always told me that she was not a runner....but low and behold I have made a runner out of her. She is truly an inspiration to me and I am so proud of her accomplishments. What is next....maybe a full marathon?

Gift of Health

Tis the season for eating and putting those dreaded work-out to the side. So what could be better than asking Santa for a personal trainer to get you on your way to reach your New Year's goal? VO2 Fitness is now offering personal training gift certificates for 5, 10 and 20 sessions. Let the trainer come to you and work-out in the comfort of your own home or a park nearby. Individual and group personal training session are available. Contact mbrownfitness@yahoo.com for pricing.

Adventure Boot Camp Classes

Here is your chance to get a work-out of a life time and enjoy the great outdoors! VO2 Fitness now provides a monthly Adventure Boot Camp class at Calico Basin in Red Rock (directions below).

Adventure Boot Camp classes are for all levels. You take it at your pace...we will motivate you and push you so you will get a work-out of a life time. Classes will include strength training, trail running/walking, stretching, core training and yoga.

The first Adventure Boot Camp class will be on Saturday, November 10th from 9:00-10:30 am. The price per person is $15 and can be paid in cash, check or credit card. Classes must be paid for before the class starts. Classes are limited to 20 people with a minimum of 5. Please RSVP to mbrownfitness@yahoo.com to hold your place at least 48 hours prior.

For any questions, please call (702) 279-8935 or email mbrownfitness@yahoo.com. Hope to see you there!

Directions to Calico Basin:
From the 2-15 head west on Charleston heading towards Red Rock Canyon. You will see the sign for Calico Basin on your right about 5 miles from the 2-15. Turn Right and follow road up to the parking lot. Class will meet at the picnic tables.

Drink Up!

Your water that is! We all know that you should be drinking 8 glasses of water a day....but how many of us actually follow through with this? To do this you should be drinking 64 ounces of water a day.

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true "magic potion" for permanent weight loss! Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Here's why: The kidneys can't function properly without enough water. When the kidneys don't work to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney's work, it can't operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body, and weight loss stops. Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cells). This shows up as swollen feet, legs and hands. Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. The best way to overcome the problem of water retention is to give the body what it needs…PLENTY OF WATER. Only then will the stored water be released.

If you drink soda, make sure that you do not count this towards your 8 glasses of water. A good way to make sure you are getting all of the water you need is to carry a water bottle with you and keep filling it through out your day. Make sure you always have water with you in the car.

Try this move...

Push-Ups are one of the world's oldest exercises. Unfortunately today, Push-Ups are only used by the military, as part of sport conditioning and to set records for the Guiness Book. Push-ups will focus on toning your shoulders and upper back.

How to do:

1.Assume a prone position on the floor with your body weight supported by your hands and balls of your feet.

2. Your hands should be placed in line with your shoulders and your fingers should be pointed in at a 45 degree angle.

3. Lower your body until your chest nearly touches the floor and then raise yourself.

4. For variety your elbows can jut outward, remain close to thebody or you can perform the movement between benches for agreater range of motion.

Healthy Recipe of the Week

Crab Chowder

Low Cal/Low Fat
Preparation time : 20 minutes

Cooking time : 30 minutes

6 Servings

1 slice uncooked bacon diced

1/2 cup chopped onion

1/2 cup chopped celery

1 spring fresh thyme

1 bay leaf

1 1/2 cups clam juice or fish stock

6 small red potatoes

1 pound crab meat

2 cups reduced fat (2%) milk

1 red pepper diced

1 teaspoon chopped, fresh dill

1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Nutrition Facts: Serving Size 1 cup, Amount Per Serving: Calories 233 Protein 22 g Total Carbohydrate 33g Dietary Fiber 4g Soluble Fiber 0 g Insoluble Fiber 0 g Sugar 8 g Total Fat 3g Saturated Fat 1g Monounsaturated Fat 1g

Healthy Recipe of the Week

Balsamic Chicken with Baby Spinach

Low Cal/Low Fat/ High Fiber

4 Servings

1 Tbs. olive oil3 cloves garlic chopped

2 (8oz) boneless, skinless chicken breasts, halved

8oz baby spinach

2 Tbs. balsamic vinegar

1/3 cup low-sodium chicken broth

1 cup low-sodium canned chopped tomatoes with juice

2 cups whole wheat couscous, cooked

Heat a large saute pan over med-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1-2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3-5 minutes. Place couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomatoe sauce.

Nutrition Info: (1- 4oz chicken breast + 1/4 mix) 353 Calories, 6g Total Fat (.9g Saturated) 42g Carbohydrate (8g Dietary Fiber) 34g Protein

Boot Camp Classes

What is Boot Camp?

Fitness Boot Camp is a comprehensive high intensity 4, 6 or 8 week weight and fat-loss program that incorporates: fitness instruction, resistance training, functional training, core work, yoga, Pilates, food modification, nutritional counseling, diet planning, speed/agility training and motivational training.

Boot camp classes are designed to burn fat, build and tone muscle, rev up your metabolism, lose weight, improve your fitness, save time and money and most importantly HAVE FUN!

How long and how many days a week is each program?

3 days per week for 4, 6 or 8 weeks. Each class is 1 hr in length. Plan to have a whole new body at the end of an 8 week program!

How are Results Measured?
Body Fat Test at first and last session
Body Measurements/weight taken at the first and last session
Before and After Pictures

What is I haven’t worked out in months or years?

Don’t fret. Boot Camp Fitness is for all fitness levels – whether you work out daily or hasn’t worked out since high school. All activities are structured so that you can choose the appropriate intensity for your fitness level.

Location
Classes will be held at a community park of the group's choice (in the area of town where everyone lives/works). Vo2 Fitness services northwest Las Vegas, Summerlin and Alliante.

Pricing
4 Week Program
3 Days Per Week
Total of 12 Sessions
Price Per Person: $150

6 Week Program
3 Days Per Week
Total of 18 Sessions
Price Per Person: $199

8 Week Program
3 Days Per Week
Total of 24 Sessions
Price Per Person: $260
*Prices are based on a 5 person minimum*

Class Reservations
To reserve classes for your group, email Vo2 Fitness at mbrownfitness@yahoo.com two weeks prior to your program starting. There is a minimum of 5 people per group. If your group is smaller than 5 people pricing will change.

What to bring/Wear
Please bring the following to each session:
Mat
Water Bottle
Towel
Comfortable athletic clothing
Running/Walking Shoes

Questions
Please contact Vo2 Fitness at mbrownfitness@yahoo.com or (702) 279-8935 with any questions or concerns.

Move of the Week

Do you hate squats? Most people do because they do not use the correct form in return putting all of the pressure on their back and knees. Ball squats help you correct your form and have support when performing your squats.
The only equipment that you need is a stability ball...eventually you will work up to using hand held weights. You can purchase a stability ball at any sports store or even target. They start at $15 and up.

How to perform a ball squat:

1. Place the stability ball against wall and lean against it with the ball set in the small of your back.
2. Squat down on your heels to a 90 degree angle arcing the small of your back on the way down. Keep contact with the stability ball throughout the decent.
3. Push yourself back up to the starting position and repeat the action again.

Do 3 sets of 15 Squats. Once the exercise become comfortable, add in hand held weights.