10 Reasons To Join Bootcamp!

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#1 Exercise early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours!  As a result, you’ll be burning more calories all day long–just because you exercise in the morning.

#2 Exercising in the morning energizes you for the day–not to mention that gratifying feeling of accomplishment you have knowing you’ve done something disciplined and good for you.

#3 Studies have shown that exercise significantly increases mental acuity–a benefit that lasts four to ten hours after your workout ends.  Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

#4 Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier–especially since regular exercise generally mean a higher quality of sleep, which it turns means you’ll probably require less sleep.  (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)

#5 When you exercise at about the same time every morning–especially if you wake up regularly at about the same time–you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes.  That’s beneficial because:   Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.) Hormones prepares your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you’re sleeping.  As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.

#6 Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day.  Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of the healthier foods.

#7 People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to.  Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly–things most of us often don’t get to do otherwise.

#8 Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.

#9 More than 90% of those who exercise consistently have a morning fitness routine.  If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout in the morning – then it’s out of the way and you can get on with your day!

#10 Non-morning people can always trick themselves. Having trouble psyching yourself up for a sunrise jog? Do what I did and treat yourself to a delicious and healthy breakfast when you get back. I always have a protein packed breakfast burrito to look forward to after my morning runs.

It’s Finally Fall!


Happy Tuesday Team!

I hope that you all had an enjoyable Labor Day weekend. How many of you tried making some of all of your food from scratch? Was it a success? We’d love to hear about it.

Now that fall is officially here, I want to focus on your present and future goals. Anything you did or didn’t get done this summer is in the past. There’s no sense in bumming around about goals you didn’t accomplish or not doing things you wish that you did.

If I’ve learned anything from life, it’s that we can’t live in the past because we can’t change what’s already been done. All we have in RIGHT NOW.

I think we should start out with small and achievable goals for this week. Will you commit to going for a walk or run at least 3 times this week for a minimum of 30 minutes? If you don’t have an hour and a half to spare for yourself, there’s something really funky going on in your schedule and you DESERVE to have some time to yourself to take care of your mind and body.

So if not having enough time is one of your excuses (and I say excuses, because we can always make time – we just have to change our priorities), then I challenge you to take a look at your day and see where you’re not making the most of your time. Maybe you have a habit of sitting on the couch after dinner and watching TV. Maybe you get an hour for lunch but instead you stay at your desk and you work through your lunch hour. You are not required to work through lunch if your employer gives you an hour. Use that hour to go for a walk around your building or to eat your lunch outside. Get away from your desk for a while! You’ll be surprised at how much more productive you will be if you take a break and move your body a little bit.

As we transition into cooler weather, what are some questions that you have? It can be anything concerning training, nutrition, and/or gear. I am here to act as a resource to you and to answer any questions you have.

Just remember, there is no such thing as a good excuse. So if you’re not getting the results that you want because you’re not taking action and sticking to a plan – you only have yourself to blame. That’s the cold hard truth.

Keep on keepin’ strong,

Coach Colleen


DO:MORE Tips From Amy Chase Jackson

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Coach’s Corner: GOAL SETTING

Summer is finally here and it’s time to start setting your summer training goals! Goal setting is a critical component to training well and requires careful thought and organization. Below is a formula you can use to start setting your goals TODAY:womens_kickboxing_MN


  1. Clearly define your goal. If it involves losing weight, give an amount you want to lose. If it involves promotion, give the belt color you want to get. “I want to lose 20 pounds.”OR “I want to get promoted to my next rank which is Green belt.”
  2. Set a definite date by when you will achieve your goal.
    1. Today is (date) and in 3 months, on (mm/dd/yyyy) I will have…. (lost 20 lbs, been promoted to my next rank, etc.)
  3. Explain how you plan on achieve your goal. This is your ACTION PLAN. The more specific you are the better!
    1. “I will get promoted to my next rank by attending each of my scheduled classes every week and by attending open mat twice of month to practice my shadow boxing.”
    2. “I will lose 20 pounds by attending each of my scheduled classes every week and by using the fitness center twice a week.” Be sure to include important dietary changes you will implement to accompany your workouts (not eating fast food, cutting back on soft drinks, eating more salad and veggies, less processed foods, etc).  
  4. Write or type out your goals and place them where you will see them regularly. Good places are on your bathroom mirror, next to your bed, on the dashboard in your car, at your desk, on your computer monitor, etc. Seeing your goal daily and repetitively will help you stay focused on what you have promised yourself you would do, how you plan to do, and by when you will do it by.
  5. Recite your goal out loud every morning when you wake up and every night before you go to sleep. Turn your goal into a healthy obsession. By always keeping your goal on your mind you are less likely to get distracted and more likely to follow through on your plan.
  6. Keep a journal of your progress. Every time you come to class – note improvements that you’ve made, or areas you want to improve. This is where you can keep track of mini goals: “Today in class I did 15 pushups, by next week this time I want to do 20 pushups. I will prepare for this by doing pushups at night before I go to bed starting with 10 pushups on the first night. Each night after that I will add one more pushup until I get to 20 pushups.”


This is just one of many ways to set a goal. If you have any questions about goal setting, talk to your coaches! We are here to help you become better and we want you to succeed.