FitRanX for Kids in Westminster - FitRanX Westminster RSS Feed

  • FitRanX for Kids in Westminster - FitRanX Westminster - 3 Tips To Find The BEST Personal Trainer In Westminster

    3 Tips To Find The BEST Personal Trainer In Westminster

    My name is Javier and I'm the Owner & Head Fitness Coach at FitRanX Westminster, and what I want to do is help you out on how to pick out a good personal trainer. It may be obvious that I'm going to say, " I'm the best trainer
    ." However, sometimes we're NOT
    the best trainer, or we're not the best fit, and mainly because it can be one's personality. Typically what we like to do is when a new prospect calls in and starts asking about our Fitness Program , we actually ask them a few questions:
    What your fitness goals
    What are you trying to achieve
    Are you currently following a fitness program. What we try to do is gauge a new prospects personality and ....

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  • FitRanX for Kids in Westminster - FitRanX Westminster - Nutritional Workshop - 8 Keys To Nutritional Success

    Nutritional Workshop - 8 Keys To Nutritional Success

    During this Nutritional Workshop we teach you why ALL nutrition programs fail, the importance to following proper nutrition, common symptoms of eating BAD foods, and our 8 keys to nutritional success. And, we GUARANTEE you don't always do tip number 7. ....

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  • FitRanX for Kids in Westminster - FitRanX Westminster - The 4 Best Fitness Exercise Movements - Pull

    The 4 Best Fitness Exercise Movements - Pull

    The next important movement or exercise to make sure you're getting the best full body total functional type of work out is called a PULL motion. A pull is gonna be anything that has to do with pull ups or a rowing motion. We have some other videos and blog posts out there that show you how to do a proper pull up but more importantly how to build the strength to do a full body weight pull up. When we do our pull ups, place your hands on the bar past shoulder width. This will be a relatively wider grip. Let yourself just hang with your arms fully extended. The goal is to pull ourselves all the way up to where your chin goes just above the bar. Now, if you have pull up assist bands ....

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  • FitRanX for Kids in Westminster - FitRanX Westminster - The 4 Best Fitness Exercise Movements - Squat

    The 4 Best Fitness Exercise Movements - Squat

    The next important movements that will help you improve your strength and conditioning, as well as mobility is the SQUAT. Squats can be done several ways. You can do body weight squats. You can do squats with a resistance band. You can do squats with other objects such as dumbbells, medicine balls, or kettlebells — and then you can go into doing squats with a barbell. We’ll be showing you how we do our squats using a barbell. The key thing here is that we're actually using what's called a power rack to do our squats INSIDE of this rack. The whole purpose of this is to stay safe. Safety is the most important thing when it comes actually working out and exercising ....

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  • FitRanX for Kids in Westminster - FitRanX Westminster - The 4 Best Fitness Exercise Movements - Hinge

    The 4 Best Fitness Exercise Movements - Hinge

    One of the first exercises that is quite frankly one of the most important movements / exercises to add into your workout is the HINGE. We’ll be going over just the basic straight leg deadlift or also known as a Romanian deadlift, as this movement demonstrates a proper hinge of the hips. The most important thing here is making sure that you are bending right at the hip, while hinging and pushing your butt back. One of our personal trainers always told clients to have a “big chest (stick their chest out and pull the shoulders back) and big butt (push their butt back)” when having them perform deadlifts or kettlebell swings. There's going to be a slight bend of the ....

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  • FitRanX for Kids in Westminster - FitRanX Westminster - The 4 Best Fitness Exercise Movements - Loaded Carry

    The 4 Best Fitness Exercise Movements - Loaded Carry

    Our next movement for the 4 best fitness exercises for improved strength and conditioning is a loaded carry. A loaded carry basically is anything that is loaded onto the body and carried around for distance or duration of time. The various loaded carries are as followed: - Suitcase carry - Farmers Walk - Single Rack Carry - Double Rack Carry - Single Rack Carry and Single Waiters Carry - Double Waiters Carry A suitcase carry can be done with a kettlebell or dumbbell that is about 10 to 20% of your body weight. Just like carrying a suitcase in one arm, the goal here is that you're not falling or leaning over to one side. You're straight up and down, back is going to be straight, ....

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  • FitRanX for Kids in Westminster - FitRanX Westminster - The 4 Best Fitness Exercise Movements For Improved Strength & Conditioning

    The 4 Best Fitness Exercise Movements For Improved Strength & Conditioning

    Do you know the four major types of exercises you need to incorporate into your regular fitness routine to get the best results possible in your fitness training? As you probably have noticed, science continues to evolve as we continue to find more discoveries on how to train for improved health & performance, what are the best methods to train, and what types of exercises you should perform. Since science has transformed how we train today, these four types of movements that we love to see in our fitness clients training is what’s getting them the best results. The 4 fitness movements we’ll be teaching you more about are: - Kettlebell Swing - Hinge - Front Squat ....

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  • How To Do Full Body Weight Pull Ups | No Assist Band | Fitness Tips In Westminster

    If you haven’t read our other posts about how to develop the strength to do full body weight pulls, than you need to read (or watch the videos) prior to reading this post. It’s not that we don’t want you to learn how to do pull ups, rather, we want you to build the necessary strength to actually do the pull ups, correctly. Now, mind you, when you're doing a full pull up, you have no band here, all right? Grip strength has to have been improved, and can be done by simply hanging on a bar until your grip gives out. When you're doing pull ups, you want full extension of your elbows whenever you're at the bottom, no kipping style pull ups. Why? Because you're using ....

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  • How To Do Full Body Weight Pull Ups | Assisted Pull Ups | Fitness Tips In Westminster

    You've probably already read my other blog posts and videos that I have out there. Our first video / blog post is on doing a 45 degree row. Our 2nd blog post / video is be doing a 90 degree row. Our 3rd blog / video is doing an inverted row. When you do these 3 exercises you are going to be able to transition into actually doing full pull-ups. However, there are a few things that you're going to have to understand about pull-ups. Pull ups take a lot of upper body strength. So, if you're a female, unfortunately you're gonna potentially struggle more than a male. However, if you watched and followed my first three exercises that I posted on YouTube, doing pull-ups will become ....

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  • How To Do Full Body Weight Pull Ups | Inverted Rows | Fitness Tips In Westminster

    If you read our our previous blog posts on how to improve your pull ups, we covered the 45 Degree Row and 90 Degree Row — which both can be done with a TRX band. We’re now moving onto the 3rd progressive exercise, and this one is VERY though. It’s called the inverted row. The inverted row is an awesome exercise to really get yourself to the next level of actually doing full body weight pull ups. Take a look at the video below for a better visualization of the Inverted TRX Row. Before we get started, you’ll need your TRX band or if you have a barbell then you can do the same thing. Then you'll need some sort of box, bench, chair or something that gets your ....

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  • How To Do Full Body Weight Pull Ups | 90 Degree Rows | Fitness Tips In Westminster

    Today I'll be talking to you about the 2nd progressive exercise on how to improve or get better at doing your full body weight pull-ups. The next exercise is called a 90 degree row. The whole purpose of the 90 degree row is, again to work those back muscles, as well as your triceps. If you read my last blog post or video post, I taught you why you do pull-ups and what the whole purpose of performing a pull-up. When performing a 90 Degree Row, with a TRX band or rope that has handles, you’ll need to make sure you lay down flat on the floor with your legs out straight. I’ve got gorilla arms, that means I’m going to have to have my TRX band a little bit higher, ....

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  • How To Do Full Body Weight Pull Ups | 45 Degree Rows | Fitness Tips In Westminster

    Here is the first exercise for improving and developing the strength to do a full body weight pull up. You will be doing a simple 45 degree row. This is really easy to perform. You get a TRX band or rope that has handles / loops. 1) Lean back at about a 45 degree angle while holding the the straps. 2) Fully extend your arms and make sure you body is in a plank position, while keeping your shoulders “packed”. Meaning your shoulders are not roled. 3) Dig your heals into the ground and point your toes up, while locking out your knees too. 4) Than you'll just pull yourself up until your elbows are equal with your ribs, followed by a controlled movement back to an ....

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  • How To Do Full Body Weight Pull Ups | Fitness Tips In Westminister

    Today I'm here to talk to you about why you should be doing pull ups as one of your major workout routines. ?? Something to keep in mind is, pull up are a functional based movement and some people might be thinking, why in the world am I going to pull myself up over anything? ?? Think of it the other way around, what if you're trying to actually go out your window because your house is on fire. You're not going to just jump out the window, right… well maybe you will, but I won't. Some people might let themselves slowly down from the window until they're pretty close to the ground and then let go and then take off from the fire, right? Other ways of thinking about this, is if ....

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  • AdvoCare Health & Wellness Supplements

    Backed by the latest science, AdvoCare provides innovative nutritional, weight management and sports performance products. Give your body the jumpstart it needs to become faster, leaner, and stronger! At FitRanX Westminster, we provide clients with an AdvoCare product based on your needs and preferences! Whether you need a weight-loss supplement or looking to gain more muscle, we have something for everyone! AdvoCare relies on the latest scientific knowledge and highest quality ingredients to create safe and effective products. The AdvoCare Science team includes Doctors dedicated to product research & development as well as training and education for AdvoCare Independent ....

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  • Westminster Resident Becomes One Of The World's Fittest Females

    On Wednesday, June 22nd long time fitness client, Aimee Milligan came into her home gym, Summit Fit Dojo prepared to re-embark a fitness foe that had beaten her just 5 days earlier -- the FitRanX Level 7 test. Summit Fit Dojo is a personal training fitness studio in Westminster, CO that has been helping residents in Westminster, Broomfield & Thornton to achieve their overall health & fitness goals, by incorporating the FitRanX System . Many clients seek the knowledge and expertise of Coach Javier Lozano, Jr. -- Owner & Head Fitness Instructor at Summit Fit Dojo to assist them in losing weight, toning problem areas up, and simply transforming their lives to a better ....

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  • The Grit To Succeed

    These past few days have been quite special for me. See, on Friday, I had the honor of putting my top fitness client, Aimee Milligan through her first FitRanX Level 7 test. I than had a Martial Arts Summer Camp finish on Friday, which was a 1-week long camp for kids. After that, I had to drive south to Pueblo to meet my wife for a date night. Her parents live in Rye, CO and she usually goes to her parents house for a few days when I have my 1-week long camps. She rarely sees me during the week, and the kids get to see their grandparents. Obviously I got to spend time with my family for Father’s Day. And, I will say, being a Dad is literally one of the best things a man can ....

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  • Our Fitness Story

    We always get this question about how we started and what we did to become who we are. Well, initially we were always a martial arts studio that primarily focused on kids & adult martial arts. That was great, and I still enjoy it, however, I realized it was necessary for us to actually attract a different market that wanted more fitness and less self defense training. My Martial Arts Background With that said, I have over 25 years of martial arts experience. I was that kid watching Teenage Mutant Ninja Turtles at 9 and 10 years old and wanting to do what they did. So, what was a parent to do...? Enroll me in martial arts classes for my birthday! Literally 25 years later, I'm ....

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  • 21 Day Battle Of The Holidays Fitness Challenge


    CLAIM YOUR SPOT NOW! FREE TO REGISTER Only 10 Spots Available

    21 Days for $77 UNLIMITED Group Personal Training
    Why Should You Choose Summit Fit Dojo?
    In Westminster, CO you have several choices for personal training studios, but if you give us a chance, we'll prove to you why we are the best. Your goals, are our goals.
    We sit down with each and every client before you even start your fitness journey and go over what your goals are and make sure Summit Fit Dojo is the right personal training studio for you. We take the time to learn what you want to accomplish and figure out a suitable end date, and we come up with a game plan to help you achieve it. **Click the ....

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  • FitRanX Test Is A Success

    As many of you know, Summit Fit Dojo offers the revolutionary fitness ranking system called FitRanX. This is a standardized fitness ranking system that helps you reach your fitness goals through achieving fitness levels through the FitRanX protocol of strength and conditioning exercises. The great thing about FitRanX is that it makes your training sessions more focused by giving you goals to achieve. In the process you begin to also get stronger, improve your core strength, increase your conditioning, and gain more confidence in your overall physical abilities. Recently, Summit Fit Dojo had a couple of fitness tests that took clients through their respected level test. A couple ....

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  • 6 Week Body Transformation Challenge

    Westminster's #1 Fitness & Fat Loss Solution
    Absolutely we are #1 in Westminster! And, Now You Can Join Our Top Notch, Results Based, Easy-To-Follow System To Be Lighter, Have TIGHT & TONED Buns, Hips And Thighs And Shed SEVERAL Inches of UNWANTED BELLY FAT!

    Program Starts Monday, February 1st! And It's FREE To Register! (see below for details)
    Hi, I’m Javier Lozano, Jr., owner of Summit Fit Dojo in Westminster, CO. For a limited time, I’ve set up our New Year New You 6 Week Body Transformation Challenge
    page to share with you the benefits of our fitness program.. We’re only offering this HUGE opportunity for a limited time only. So, if you want to work ....

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  • Partner Transformation Challenge

    This Fall, Westminster personal training studio, Summit Fit Dojo  will be hosting their first 6 Week PARTNER Transformation Challenge . This isn't like your normal body transformation challenge that you may have done in the past -- this is a 6 week challenge that can be done with a PARTNER
    . That's right. If you have a friend, spouse, or significant other that may be interested in joining a professional fitness program that can help you lose over 20 pounds, get you tight and toned buns, skinnier hips and thighs, and shed that unwanted belly fat -- than contact Summit Fit Dojo, as we have a limited amount of spots available for their Partner Body Transformation Challenge. Our 6 Week ....

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  • Summit Fit Dojo: Westminter Personal Training


    All big accomplishments start with a plan. The key to our Guaranteed Results are the plans created in our Consultation meetings.

    This is where your fitness starts.

    Guaranteed Results
    With our strategically formaulated fitness program, customized nutrition plans and superior personal trainers - we are able to GUARANTEE results in weight loss, inches melted, and strength improved. Take the challenge and see why Summit Fit Dojo is considered the BEST Westminster personal training studio.
    Our Fitness Programs

    Powered by:

    What Is FitRanX?
    FitRanX is a comprehensive and standardized ranking system sued at Summit Fit Dojo to help gauge your fitness levels. This is not a training system ....

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  • 6 Week Body Transformation Challenge

    Can You Lose More Than 20 Pounds In 6 Weeks?


    Absolutely!  And, Now We'll Save You Over 70% Off Our Results Based, Easy-To-Follow System To Be OVER 20 Pounds Lighter, Have TIGHT & TONED Buns, Hips And Thighs And Shed 4 To 8 Inches of UNWANTED BELLY FAT!

    Program Starts February 1st! And It's FREE To Register! (see below for details)
    Hi, I’m Javier Lozano, Jr., owner of Summit Fit Dojo in Westminster, CO. For a limited time, I’ve set up this 6 Week  Body Transformation Challenge page to share with you the benefits of our fitness program.. We’re only offering this HUGE opportunity for a limited time only.  So, if you want to work out with your family and friends, feel free to ....

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  • Squat For Charity - How 120 Seconds Can Change A Families Life

    As a business owner, you always start off trying to find a way to grow your business and impact the community, all while trying to keep your head above water. "I started my fitness business because I wanted to help residents in my area reach their fitness goals, gain more confidence about themselves, learn to make lifestyle changes, and just make people feel better about themselves” says Summit Fit Dojo owner and head fitness instructor, Javier Lozano, Jr. Once those goals have been achieved, than it’s critical to see how a local business can give back to their community, in a variety of ways. That is why on Saturday, September 26th @ 8:00 AM, Summit Fit Dojo and their clients will get ....

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  • Stacy C. Mother of 3

    "I began training at Summit Fit Dojo in December, 2010. I was struggling with post-baby weight and a back injury. Since training there I have lost 25 lbs and just completed my first ever 1/2 marathon! Every day is a different type of work out, and for the first time ever I’m not bored with working out! If you put in the work you will see results." Stacy C. – 32 years old Mother of 3 and Working Professional
    ....

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  • More Energy, Even At 48 Years Old

    "I decided to be brave and sign up for Coach Javier's Summit Fit Dojo fitness program , and I am so glad I did. At 48 years old, I wasn't sure if I could keep up and make it through. It was hard work, but I felt so good and confident even after my first class. I became stronger, had more energy and just felt a lot better about myself. After the first 2 weeks, I was so much stronger, had really toned up and was eating so much healthier. It is a great feeling. I would recommend Summit Fit Dojo
    to anyone who needs a big step in the right direction to stay healthy and fit." Dolly P. - 57 yrs old
    Working professional at Devry
    University
    ....

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  • Changing Your Life, 6 Weeks At A Time

    "I just finished a 6 week trial session at Summit Fit Dojo and I can't tell you how grateful I am that I stepped out of my box and did it. I lost almost 10lbs and inches across my entire body. I can do more then I thought I could. Javier is a great instructor . He motivates, pushes, and makes you feel like you can accomplish anything. That 6 weeks wasn't just a 6 week program to lose weight but to push me to make a change in my life, which I feel I have." Angela N. - 37 yrs old
    Mother & working professional
    ....

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  • Group Personal Training at 53 years old!

    "Javier Lozano is a maniac that pushes you to your own limits and then encourages you beyond. I am 53 years old and received a Summit Fit Dojo gift certificate from my daughters. What do you say? I went with them for the 6-week adventure resolving to just endure it. I was amazed at how hard I could push myself and I was encouraged by Javier's coaching that was a firm, take-no-prisoners approach, but when it got the most difficult was when he would come along side with coaching and encouragement. The biggest thing I had to get past (besides getting up off the floor for the first week or so) was that it was ok to go your pace and not to be distracted by the performance of everyone else in ....

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  • Group Personal Training For The Whole Family

    " Javier Lozano's Summit Fit Dojo program
    has been a godsend to me and my son! I am a 37 year old mother of two teenage boys who has always prided myself on working out and trying to eat what I thought was healthy. A few months back my life was turned upside down, which in turn affected my whole family. I had lost a lot of self confidence and had absolutely no motivation to do much of anything other than get through each day, that is until we started working out with Javier. Coach Javier implements every imaginable element into his workouts and you never know what you will do next. The only guarantee is that he will push you to your limits and give you one heck of a workout. The first ....

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  • No Fitness Classes Compares

    "Love it! Love it! Love it! Started training at Summit Fit Dojo in August 2011 and what a change it has made in my life! I have taken other boot camp classes but NOTHING compares to this one. It is always challenging, different, fun and Javier pushes you hard and I mean pushes:) He wants to see every client succeed! My fellow training partners are awesome and I love seeing them at class. We are all in this "change of life" together and so there is a lot of encouragement going on. I can't say enough about this Summit Fit Dojo's fitness program and am so glad I found it last year. It has changed my physical ability, my mental focus and all around health. I encourage everyone to give it a ....

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  • Losing 12 Inches In 6 Weeks... Empowering!

    "I decided it was time to change my lifestyle a bit and knew I needed more fitness in my life. My coworker had joined a fitness program
    and spoke so highly of it, so I thought I would give it a try. What did I have to lose? Right!?! I was able to dedicate three days a week to my challenge. Javier makes it fun and challenging with different workouts every day. Between kickboxing and medicine balls to running and sprinting, and with better nutritional choices that Javier teaches along the way it has helped me begin to achieve my goals. In 6 six weeks I was able to lose 12 lbs and 9 inches!! Thanks Javier, I couldn't have done it without you!! As a working professional and student I ....

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  • Co-Founder Of Fighting Fit Boot Camp

    "I've seen Javier at our Fighting Fit Boot Camp instructor certifications and he is an excellent fitness coach . Javier is also a great instructor and athlete who really takes pride in passing on what he knows. Check out his video testimonials to see the results his clients are getting - I am so impressed!" Mike M. - 39 yrs old
    Father & Co-Founder of Fighting Fit
    ....

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  • Burnings Holes In Your Belt

    "I signed up for Summit Fit Dojo's Fitness Classes at the beginning of the year in an order to help get back active and in shape. I can't say enough good things about what I saw. I made a strong effort to be there as much as I could & averaged 3-4 days a week. The differing workouts of kettle bells, kick boxing and many others made each class fun, interesting & always challenging. After a while, I was able to fit back into my old jeans again (& the ones I had been wearing I can't any more because they are too big). I even got yelled at a little because I made a lot of smoke in the house one morning. Why? Because my belt had no more holes to tighten it enough, so I had to ....

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  • Completing A 1/2 Marathon

    "I began training at Summit Fit Dojo in December. I was struggling with post-baby weight and a back injury. Since training there I have lost 25 lbs and just completed my first every 1/2 marathon! Every day is a different type of work out, for the first time ever I'm not bored with working out! If you put in the work you will see results." Stacy K. - 30 yrs old
    Mother of 3 & Finance Manager
    ....

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  • Getting Out Of The Rut

    "I joined Summit Fit Dojo to throw some variety into my already established workout routine and I'm glad I did. Not only was there a variety of exercises that got me out of my routine rut but I was able to push a little harder with the extra motivation from others in the class as well as Fitness Coach Javier . At the end of each session you will know you've put some work in. And that work along with the diet counseling Javier provides makes a great combination. I'd recommend Summit Fit Dojo
    to anyone looking for a challenging and rewarding workout experience." Martin T. -- 32 yrs old Fitness Enthusiast & Software Engineer
    ....

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  • Bernadette Lost 35 lbs... TWICE!

    "I was at my heaviest, after the birth of my 2nd son.  I was tired, stressed, and not very healthy!  Shortly after this picture, I started to train at Summit Fit Dojo. I had lost 35 lbs not just once, but TWICE!  After my daughter was born, I went BACK to Summit Fit Dojo because of the proven results.  I eat better and feel better then ever before.  And, I'm very thankful to have lost the weight and gained the strength I need to keep up with my kids." ....

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  • Looser Fitting Clothes In 6 Weeks

    "I have participated in Summit Fit Dojo's 
    fitness program for over 6 weeks and have been extremely pleased with the program. My results have been fantastic: weight loss, looser fitting clothes, increased strength and durability, plus overall body sculpting results. Javier's fitness classes are hard; he pushes you to your max for the best results. But there's an amazing sense of accomplishment when you finish a class. The combination of the fitness regimen and the nutrition guidelines provide great results. I highly recommend Summit Fit Dojo to anyone who wants to make a change in their physicality and overall health." Cindy C. -- 42 yrs old Mother & Real Estate Agent
    ....

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  • Fitness Training At The Next Level

    "Summit Fit Dojo
    has really given me the opportunity to take my fitness to the next level. Javier has really put together a program that has guaranteed results, and I have a great time doing it as well" Shelby W. -- 31 yrs old Athlete & Sales Consultant
    ....

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  • Chiseling Fat, Inch-by-Inch

    "Summit Fit Dojo is amazing! Not only does it challenge every fitness level, but it is constantly changing and never dull or boring. I have been apart of Summit Fit Dojo's Group Personal Training program for just over two years now. In the first three months I chiseled away fat and replaced it with lean muscle, to the tune of four dress sizes! In addition to the strength and health benefits there is also a strong sense of community and camaraderie. Javier encourages each participant to reach their personal best, and all of the individuals in the class encourage one another along the way. No matter where you are at along the path of your fitness journey, Summit Fit Dojo is for you!" ....

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  • Over 30 lbs in JUST 6 Months!

    "Summit Fit Dojo is a wonderful part of my life!  After training 3 times per week for the first 3 months, I dropped from 159 to 139 lbs
    ! I've been with Summit Fit Dojo for just over 2 years now and have lost a total of 22 inches... and went from a size 12 to a size 4!!! To date, I have lost nearly over 30 lbs and I am healthier & stronger then ever before." ....

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  • Old Home


    SUMMIT FIT DOJO
    We are looking for men & women that are wanting to spark their training regimen, improve their health & fitness and finally start seeing VISIBLE results for their hard work. Westminster Personal Training
    Guaranteed Results
    With our strategically formulated fitness program, customized nutrition plans, and superior personal trainers -- we are able to GUARANTEE results in weight loss, inches melted, and strength improved. Take the challenge and see why Summit Fit Dojo is considered the BEST Westminster personal training studio. LEARN MORE
    Programs

    Success Stories

    Schedule a FREE Fitness Consultation & Receive a bonus book!

    Articles & ....

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  • FAQ

    Nope!  All you need is a great attitude, a willingness to work hard, and an awesome sense of humor.  Seriously.  Yes, our Small group personal training classes are challenging, but if it were easy, what would make you come back?  Would you get the results that you desire?  Exactly our point.  We have clients that have never followed a fitness program in their life, to clients who are training for marathons or obstacle course races — all training together.  We can scale our workouts according to your fitness levels.We tell all of our clients to be prepared to train in everything and anything.  So, bring a good pair of running / cross-training shoes, a towel, some water (no Gatorade!), MMA or ....

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  • Sample Page

    This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger by day, aspiring actor by night, and this is my blog. I live in Los Angeles, have a great dog named Jack, and I like piña coladas. (And gettin' caught in the rain.) ...or something like this: The XYZ Doohickey Company was founded in 1971, and has been providing quality doohickeys to the public ever since. Located in Gotham City, XYZ employs over 2,000 people and does all kinds of awesome ....

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  • The 100 Pound Weight Loss Journey

    This past weekend, one of Summit Fit Dojo's clients, Megan Hanson, competed in her 2nd Natural Body Championships and placed 4th in her Figure Division. What's even more amazing is her extraordinary story. Nearly 10 years ago Megan was over 100 pounds overweight.  She did not take fitness & nutrition seriously, and was leading the path to a shorter life span. However, she decided to make a lifestyle change.  During her 1oo pound weight loss journey, she has done many of the fad diets, fad workouts, and fad -- anything.  But, at least it was a start. During the process, she began to learn more about fitness & nutrition, eventually leading to her current job as a Life Coach. ....

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  • Free Nutrition Seminar

    On Saturday, February 28th @ 8:15 AM, Summit Fit Dojo will be hosting a FREE Nutrition Seminar that is open to public -- clients & non-clients of Summit Fit Dojo. So, if you are a resident of Westminster, Broomfield, Thornton or any other surrounding towns and you need some assistance with your nutrition, this is a great opportunity for you to learn & get a grasp on your food.
    Why Are We Hosting A Free Nutrition Seminar?
    Well, the main reason is that clients have been asking more about nutrition, from turning in food logs, to sending emails, Summit Fit Dojo clients still need some more guidance on how to eat correctly.  More importantly, they need to be able to make better educated ....

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  • Closed 2/23 @ 6am!!

    Hey! We just went out to run errands this evening and the roads aren't great. With predictions of more snow and colder temps, we think it would be best to cancel the 6am class Monday morning. All other classes will be open as regularly scheduled. We just want everyone to be safe!! Thanks for understanding. Stay warm! See you soon! ....

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  • 6 Week Body Transformation Challenge

    Can You Lose More Than 20 Pounds In 6 Weeks?


    Absolutely!  And, Now We'll Save You Over 70% Off Our Results Based, Easy-To-Follow System To Be OVER 20 Pounds Lighter, Have TIGHT & TONED Buns, Hips And Thighs And Shed 4 To 8 Inches of UNWANTED BELLY FAT!

    Program Starts October 12th! And It's FREE To Register! (see below for details)
    Hi, I’m Javier Lozano, Jr., owner of Summit Fit Dojo in Westminster, CO. For a limited time, I’ve set up this 6 Week  Body Transformation Challenge page to share with you the benefits of our fitness program.. We’re only offering this HUGE opportunity for a limited time only.  So, if you want to work out with your family and friends, feel free ....

    Read more
  • Workout Of The Day - 27

    60 Seconds Training / 30 Seconds Rest / 6 Rounds Kettlebells
    K.b. Swings K.b. Squats K.b. Chest press K.b. Lunges K.b. Twists 60 Seconds Training / 30 Seconds Rest / 6 Rounds Body Weight
    Push ups Planks Clapping push ups Grinders Decline push ups ....

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  • Workout Of The Day - 26

    40 Seconds Training /20 Seconds Rest /5 Rounds Medicine Balls
    med ball slams Med ball burpee Med ball russian twists Med ball lunge and press Med ball push ups Med ball sit ups Wood choppers Med ball tricep extensions ....

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  • Workout Of The Day - 25

    Kilo Abs
    100 super mans 200 crunches 100 v-ups 200 russian twists 100 grinders 100 toe touches 200 flutter kicks Burnout:
    50 burpees ....

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  • Workout Of The Day - 24

    Resistance bands
    2 Minutes Training /60 Seconds Abs /30 Seconds Rest /3 Rounds Resistance band squat and press Abs: Plank Resistance band Lunges Abs: Grinders Resistance band Push ups Abs: V-ups Resistance band Curls Abs: Crunches Resistance band Tricep extension Abs: Scissors ....

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  • Workout Of The Day - 23

    1 mile run 50 sand bag get ups 100 med ball lunge and twist 50 kettle bell rows 100 incline push ups This workout should be done for TIME! ....

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  • Workout Of The Day - 22

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 1 mile run 100 burpees 100 v-ups 100 tri-dips 100 crunches This workout should be done for TIME.  So, as quickly as possible. ....

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  • Workout Of The Day - 21

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. This workout should be done outside.  Find a small area that you can run around, such as a park or a short trail. 30 Minute AMRAP (As Many Rounds As Possible) 1 lap no sand bag 1 lap with sand bag Sprint 200 meters ....

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  • Workout Of The Day - 20

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 30 Seconds Rest / 2 Rounds Kickboxing
    Jab/Cross/Hook/Uppercut Jab/Cross/Round kick/Round kick Jab/Cross/Hook/Elbow/Knee strike Duck /Jab/Cross/Front kick /front kick Double roundhouse kicks 60 Seconds Training / 30 Seconds Rest / 2 Rounds Sandbags
    Low Windmills Squat and press Get ups Alternating Lunges Chest press ....

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  • Workout Of The Day - 19

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 30 Seconds Rest / 2 Rounds Kickboxing
    Jab/Cross/Hook/Uppercut Jab/Cross/Round kick/Round kick Jab/Cross/Hook/Elbow/Knee strike Duck /Jab/Cross/Front kick /front kick Double roundhouse kicks 60 Seconds Training / 30 Seconds Rest / 2 Rounds Kettlebells
    Russian Swings Alternating Lunges Single arm rows Squat and press Chest press ....

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  • Workout Of The Day - 18

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 2 Minutes Training / 30 Seconds Rest / 3 Rounds Broad jump burpees Toe touches Jump rope V-ups Knee highs mountain climbers ....

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  • Workout Of The Day - 17

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 20 Min AMRAP (As Many Rounds As Possible) 6 baby elephants (walkout with your hands, followed by your feet coming up to your hands) 200 crunches 100 step ups 50 burpees Burnout: 10 min jump rope ....

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  • 197 Healthy Recipes

    This is the LAST recipe book you'll ever need to own. Seriously. With over 197 Healthy Recipes that you can easily download from Summit Fit Dojo's archive of fitness and nutritional reports -- this recipe book is going to give you an opportunity try healthy and tasty recipes that are "guilt" free. Some recipes include Apple Pancakes, Whole Grain Raspberry French Toast, Beef Stir Fry, Turkey Chili, A-1 Burger, Vegetarian Recipes, and over a handful of Desserts. These 197 Healthy Recipes are also a great way to add more variety to your daily cooking. So, enjoy these recipes! ....

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  • What To Never Eat After You Workout

    Here's our FREE fitness report of "What To Never To Eat After You Workout". Why is this report so important...? Well, the main thing is that when you are training for a goal, fueling your body correctly with the proper type of foods and / or supplements will pay dividends in the results you are seeking down the road. So, simply download this FREE fitness report and start getting some immediate results after each workout. ....

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  • Workout Of The Day - 16

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 40 Seconds Training / 20 Seconds Rest / 4 Rounds Body weight squats Push ups Tricep dips Alternating Lunges Resistance band Squat and press Resistance band Push up Resistance band Tricep Extension Resistance band shoulder raises Cone jumps Suicides ....

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  • 24 Body Weight Workouts

    Here is a FREE gift for you. No strings attached. Just 24 Body Weight Workouts You Can Do At Home. No more excuses about not having time or equipment. All of the workouts are 30 minutes long and can be done with JUST your body. Plus, a lot of the exercises are things we do at Summit Fit Dojo in our FitRanX program. So, if you're finally ready to step up your game, start leveling up, and start getting REAL results -- see what FitRanX can do for you. Enjoy!
    Click the image below to download!
    ....

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  • FREE Fitness Advent

    I'm really embarassed and sorry for not doing this sooner, but it's better late than never... sorta. Below is a link to our FREE Fitness Advent. What is a Fitness Advent, you may ask? Well, it's an exercise you do each and every day of the month -- in this case, December. And, if you're not getting in SOME exercising or training during the Holidays, you are racking up the stress! So, my gift to you -- our FREE Fitness Advent. Oh, and feel free to double up on the exercises since we are starting a bit late... ....

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  • Healthy Christmas Recipes

    In November, many of our clients actually enjoyed some of the Healthy Thanksgiving Recipes we shared, so we're doing it again! Below are some Healthy Christmas Recipes that you may enjoy.  Keep in mind that I have actually tried some of them, but not all of them.  However, I do plan on giving some of these a whirl! As the previous post we did for Thanksgiving, many of these recipes come from one of our favorite Primal activists -- Mark's Daily Apple . Main Entree Crispy Roasted Duck With Holiday Seasonings & Sauces - I'm a huge fan of duck.  But, to get one of these, you need to either be an upland hunter, or know a good butcher or meat shop (no pun intended).  When prepared ....

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  • Workout Of The Day - 15

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Do this entire workout once for TIME.  Meaning as fast as you can get done with it, and record your time.  Try to beat it next time you do it again. 100 push ups 50 incline push ups 50 mountain push ups 50 decline push ups 25 clamping push ups 25 rolling push ups Since this is soooo many push ups, it's fine to do them on your knees for either all or part of the exercises. ....

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  • Workout Of The Day - 14

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 2 Minutes Training / 30 Seconds Rest / 2 Rounds Front kicks Body Weight Squats Roundhouse kicks Alternating Lunges Side kicks 1 leg bridge (foot on bench) 10 Min Abs & Core 1 min crunches 1 min super mans 1 min mountain climbers 1 min flutter kicks 1 min plank 2 rounds ....

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  • Workout Of The Day - 13

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 30 Seconds Rest / 6 Rounds This can be as fitness circuits in your basement or out in the yard. Kettlebell Clean and press Medicine ball burpees Resistance Band Squats Resistance Band Chest Press Sand Bag Get ups Medicine Ball Russian twists ....

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  • Workout Of The Day - 12

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 30 Seconds Rest / 6 Rounds This can be done as a fitness circuit in your basement or in the yard with friends. Kettlebell Russian Swings Medicine ball lunge and press Sandbag Situps Resistance Band Curls Resistance Band Push ups Kettlebell Low Windmills ....

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  • Workout Of The Day - 11

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. This is a GREAT workout to do outside in a park, in a back yard, with your kids, or neighbors. 35 Min AMRAP (As Many Rounds As Possible). So repeat this entire workout for 35 minutes. 100 meter bear crawl 200 meter sprint 100 meter crab walk 200 meter sprint 100 meter broad jump 200 meter sprint ....

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  • Workout Of The Day - 10

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 3 Rounds of AMRAP's (As Man Rounds As Possible).  Each set of exercises is considered a round. 10 Minute Kettlebells
    10 American Swings
    10 Snatches (each side)
    10 Goblet Squats
    10 High Pulls 10 Minute Sand Bags
    10 Sand Bag Get Ups
    10 Sit Ups
    10 Box step ups
    10 Squat Press 15 Minutes Abs
    10 V-Ups
    20 Toe Touches
    30 Crunches
    40 Second Plank ....

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  • Workout Of The Day - 09

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training 1 1/2 Minutes Training / 30 Seconds Rest / 3 Rounds Spider man pushups Abdominal Grinders Mountain push ups Toe touches Warrior push ups V ups ....

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  • Workout Of The Day - 08

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Split Day - This means that you will do half and half for 30 minutes of training. 15 minutes of sprints.  I want you to sprint for 30 to 45 seconds as fast as you can, then walk and fully recover.  Repeat for 15 minutes. 15 minutes of fitness kickboxing.  If you have a heavy bag in your home, this is a great time to take the dust off of it and put it into use.  You can find some combinations online to do too. ....

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  • Workout Of The Day - 07

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Do this WOD for time.  Meaning do it as fast as you can, and when you get to the suicides, that will simply be your burnout. 100 push ups 100 leg lifts 100 body squats Burnout: 12 min ladders ....

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  • Workout Of The Day - 06

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training & Conditioning 2 Minutes Training / 30 Seconds Rest / 2 Rounds Planks Mountain climbers V-ups Russian twists Finish with 200 meter sprints for 15 minutes.  Don't jog.  Run, fast.  And when you rest, fully recover before sprinting again. ....

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  • Workout Of The Day - 05

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training 2 Minutes Training / 30 Seconds Rest / 2 Rounds Medicine ball slams Resistance band  Squats Body squats Box step ups Front kicks Finish this with 15 minutes of jogging / running outside or on a treadmill. ....

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  • Workout Of The Day - 04

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training 2 Minutes Training / 1 Minute Abs / 2 Rounds In between each exercise do an ab exercise such as crunches, plank, leg lifts, flutter kicks, v-ups, plank walk ups, etc. Sand bag get ups Resistance band Military press Medicine ball push ups Medicine ball triceps extensions Box step ups Resistance band chest press ....

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  • Workout Of The Day - 03

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training / Tabata / HIIT Start with: 200 meter sprints / runs for 15 minutes 40 Seconds Training / 20 Seconds Rest / 5 Rounds Push ups Grinders Jump lunges Walk outs 1-Leg Alternating ridge ....

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  • Workout Of The Day - 02

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit 2 Minutes Training / 30 Seconds Rest / 3 Rounds Jogging / Running Super Mans Toe Touches Rolling Push Ups Body Squats Cone Jumps Stretch & Cool Down ....

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  • My Experience To Spartan Trifecta Glory

    Over the past 3 years I've been fortunate enough to run in the Spartan Race Military Sprint in Ft. Carson, CO.  This particular race is considered by many as one of the toughest Spartan Sprints, mainly because the military has a major role in designing the obstacles. Summit Fit Dojo and their coaches have been participating in these races with our clients since 2012, when one of our clients approached me and said they wanted to get ready for the Spartan Race in May 2014.  My first response was, "sure I can get you ready for this race.  Now, what does this race consist of?  And, why haven't I heard about it?" He ended up telling me more about the race and what it entails, and it seemed ....

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  • Workout Of The Day - 01

    Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 20 Seconds Rests / 6 Rounds Kettlebell Russian Swings Mountain Climber Warrior Push Up Front or Round Kicks Flutter Kicks Stretch & Cool Down ....

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  • Healthy Thanksgiving Recipes

    Thanksgiving is just an awesome time of the year!  This is a time where you get to reflect over the past 12 months and give thanks for all the blessings, gifts, opportunities, friendships, and changes that have taken place in your life. I also enjoy Thanksgiving because it gives me an opportunity to test some of my culinary skills with new recipes. What I'm trying to get to is that I would like to share with you some awesome and healthy Thanksgiving recipes that I've found on a website that I spend a bit too much time on. It's called Mark's Daily Apple . It's a website based on "primal living in the modern world". Checkout the site to learn more about it.  Like I said, I'm a HUGE fan ....

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  • FitRanX For Kids


    Finally... A Kids Fitness Program That Is Fun And Effective
    Summit Fit Dojo is proud to announce FitRanX For Kids, the first and only fitness ranking system designed and geared for kids! This is a kids fitness program that is uniquely designed and tailored for kids under the age of 16 years old, and for all fitness levels. But, you're probably asking yourself a few questions, and we're hear to help answer them.
    What Is FitRanX For Kids?
    FitRanX is a comprehensive and standardized ranking system used go gauging an individuals fitness level, in this case -- Kids!  Summit Fit Dojo, offers an Adult FitRanX program that follows the same format and training philosophy. This is not a system ....

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  • Where Is Healthy & How Do I Get There? (Part 1)

    Every person has seen healthy and not so healthy times throughout his or her life. It seems that everyone is always on one mission…to get healthy. “Where is this healthy and how do I get there, ” is all we seem to ask ourselves. While everyone out there is fighting distinct health-related battles, I think it’s important for us all to come to one realization about our health goals: Health is a dynamic state of being, not a static one. You can visualize it like the line graphs that represent stock prices: constantly moving up and down with the slightest external input. This means that, unlike most people seem to believe, healthy isn’t a place you arrive at serendipitously in life, celebrate ....

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  • Free Fitness Reports

    Claim 6 Free Health & Fitness Reports (a $72.00 value) The 6 Fitness Reports Will Show You How to Burn Fat, Build Muscle, And Get Into Shape Fast! Revealed inside your special 6 report health & fitness bumper pack...
    10 Healthy Meals, In 10 Minutes or Less ... And They Taste Terrific!
    5 Anywhere, Anytime Exercises for Losing the Love Handles and Getting Rid of the Gut - Fast
    Tight, Toned and Terrific In 10 Minutes A Day: The Official Fitness Guide For Busy People
    How To Be A HOT
    Bikini Mom At Any Age: 7 Simple Steps For Getting Your Body Back Now
    The Ultimate Body Transformation Secret... And It's Not What You Think

    REVEALED: The ....

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  • 6 Week Paleo Challenge

    The Paleo Challenge is a 6 week contest, based on points. The person with the most points at the end of the 6 weeks will be crowned our winner — winning a COOL prize. Why are we doing the Paleo Challenge? There are two main reasons why we are following the Paleo Challenge.
    Some of our clients have asked about a fitness / nutritional contest, as it’s a great motivator for our clients to stay on track with their nutrition and fitness goals.
    Eating Paleo isn’t necessarily the “best diet” but it’s a nutritional program that gives my clients great results in a shorter amount of time. Please make sure you ask your trainer for a copy of our Advanced Nutrition - which is our Paleo Challenge ....

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  • Westminster Administrative Assistant

    Javier Lozano, Jr - Owner
    Summit Fit Dojo
    If You Have Enthusiasm, A Positive Attitude, ?And A Few Basic Skills, I Have A $15/hr, Fun? And Fulfilling Job Just For You! Dear Prospective Employee, First of all, thanks for taking the time to visit this site. It’s my hope you have precisely what I need in an employee, so I can take this page down immediately and put you to work in the fun and rewarding job I have available. You should have arrived here because you saw my employment ad on Craigslist or Indeed.com that reads like this: Wanted!  Motivated Westminster Administrative Assistant Looking To Work For A Thriving Fitness Business So, let me tell you about me, my company ....

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  • Where Is Healthy & How Do I Get There? (Part 3)

    Good Job!  Now Keep On Keeping On... Staying Healthy That Is! Once you have recognized that you are not at your optimal level of health, accepted that it is important and that you are the person responsible for achieving it, and put in the work to improve, the last, and everyone’s favorite step in the process is maintaining (and if you stick with it, even improving) your progress. Remember how I said that health is a dynamic state of being that could be represented by an ever-changing line graph? To maintain the slope of that line moving higher toward optimal health, you must always have a focus on healthy decision-making. You have to commit to a healthy lifestyle, not just bouts of ....

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  • Where Is Healthy & How Do We Get There? (Part 2)

    Now, Work At Getting Healthy! In the first installation of this 3 part blog post, I discussed a new approach to defining health. I proposed, as many health experts out there have already recognized, that health is not a destination, rather a state of being that must be constantly maintained. The first step in my guide to achieving this elusive state is acceptance of fact that most of us are not there—that the ailments we often suffer from and brush under the table a bigger problem than we acknowledge. The second truth about becoming healthy is as follows: Other than the few and far between un-curable health conditions out there, most of our health problems today are caused one person: ....

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  • Westminster Fitness Jobs

    Summit Fit Dojo is hiring! Are you looking to get into the fitness industry?  Would you like to get a fitness job that is rewarding?  Would you like to work for a small, thriving fitness business and learn the in's and out's of being a professional fitness trainer or administrative assistant? If you said "yes" to any of these, then click on one of the links below for the position that best fits your experience or desire. Summit Fit Dojo is ALWAYS looking for qualified individuals that have a great work ethic, high energy, and the desire to learn and improve -- everyday. Administrative Assistant To learn more about what we are looking for in an admin assistant at Summit Fit Dojo, click ....

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  • 3 Reasons You Should Take On Running

    This is a common question that comes up from clients train at Summit Fit Dojo.  And, it’s mainly because most people just don’t like to run. Well, at one point, I didn’t like to run either!  But, what I learned is that running is one of those training exercises that delivers a lot of bang for your buck. First, let me make it clear that running does not only burn fat and melt calories.  So, if all you do is run, and you expect to lose 30 pounds, well… you’ll be severely disappointed.  However, running is a component used to help our personal training clients lose weight & get in bikini shape. Reason #1 - More Oxygen
    When you've been running regularly, you will be able to deliver ....

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  • One Drink Per Day Will Keep The...

    When people join Summit Fit Dojo, and learn about our nutritional coaching, they are shocked on why we are strict on certain things.  Like no alcoholic drinks during the week. And don't get us wrong, your fitness coaches at Summit Fit Dojo also enjoy their beers, wines, and mixed drinks -- but it's all in moderation and planned out. We have some clients that need a beer or glass of wine to unwind at the end of the day.  Yes, we know.  You have a stressful job.  Your boss sucks.  Your customers can get a bit difficult.  Or the demand of your job is challenging.  We get it.  But having 1 drink per day is actually doing more damage then you think. How To Loose 1 Pound of Fat If you are ....

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  • Counting Calories During Summer Fun Days

    It's already June in Colorado.  And what does that mean? Fun lawn games at the park or one of your friends house, such as washers, corn hole, ladders, bocce ball, or anything else. And, a lot of the times the house rules are that you MUST have an alcoholic beverage in your hand.  It supposedly evens out the playing field...  From my understanding, I believe these are rules that have carried over from college. Couple the lawn games with a nice, greasy burger or bratwurst with all the fixings, and a variety of side dishes such as potato salad, chips, dips, and the "healthy" veggie tray with ranch --  and you have a recipe for 2,000+ calories in less then 6 hours! Mind you, the average ....

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  • How To Promote Quicker Muscle Recovery & Prevent Injury

    If you are a professional athlete, being ready for your next event, match, or game is critical.  And, staying injury free can mean serious business for large contracts and huge bonuses. But, what if you're just a normal Joe, looking to stay fit, stay active, and stay healthy.  Getting injured can derail your fitness plans, motivation, and confidence -- which is why staying injury free and recovering quicker is imperative with goal oriented individuals. The key to staying injury free and quickly getting your muscles to recover is the one thing we all neglect. Stretching. How Does Stretching Help Muscle Recovery? How Does Stretching Prevent Injuries? When Should I Stretch? The best ....

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  • How To Get A Perfectly Rounded Butt

    Many times, my personal training clients show me a picture of a movie star, athlete, or image of the perfect butt they desire, and they tell me this is what they want. Yes, it does sound superficial at times, however, that is the desire of some clients, and as a professional personal trainer, I need to make sure I help them achieve their goals -- within reason of course. Helping my clients achieve a perfectly rounded butt is quite frankly easy, but requires a lot of work too. But, before I get into this, let me explain something.  Some people are blessed with the proper genetics, thus making it easier to achieve a rounded butt.  However, if you are not blessed with the genetics, your ....

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  • Best Exercise For Lower Back Pain

    Many of us suffer from this problem... Lower Back Pain.  Lower back pain is the result of poor core strength, improper posture, and lack of proper form when training in a fitness program. However, how to address it and relieve those sore spots is a different story. The one exercise we encourage and require all of our personal training fitness clients to perform is the deadlift. How Does The Deadlift Improve Lower Back Pain? By doing a deadlift, you are using certain parts of the body and muscles that require a unison type of movement.  In addition, a deadlift is essentially the same motion as picking up a box from the ground.  Obviously there are more moving parts to it, but let's ....

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  • Top 4 Kettlebell Exercises

    You've seen them.  You've heard about them.  And, you may have trained with them.  So, you may understand the entire craze behind kettlebells and the benefits of training with them. But, do you know the top 4 kettlebell exercises you should incorporate into your normal workout routine? Before we share that information, we want to point out that Summit Fit Dojo uses kettlebells quite a bit in their Small Group Personal Training progarms & 1-on-1 fitness clients. Why? You get the best of both worlds -- Strength & Conditioning.  Rarely can you workout with one piece of equipment and get both types of training -- at the same time. But we'll discuss that on another day. Top 4 ....

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  • Health Benefits of Foam Rolling

    Foam rolling isn't this new, novel, heath concept that was created last year.  Foam rolling has actually been around for quite some time, and has been used by many endurance athletes, fitness professionals, and individuals trying to extend their health and improve their muscle recovery. Foam rolling can be looked at as a form of therapy, such as deep tissue massages from a massage therapist. Why You Should Incorporate Foam Rolling To Your Fitness Training?
    Improved Blood Circulation
    - By having your blood flow into your muscles, skin, fascia tissues, tendons and ligaments it will help send proper nutrients and oxygen throughout your body -- down to the cellular level.  In addition, it ....

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  • Nutritional Contest

    A few of you guys have asked us to do another nutritional contest because it supposedly "keeps you on track".  Well, in all honesty, if you're training at Summit Fit Dojo, you shouldn't need a contest to help you stay on track with your fitness goals.  With our coaching, guidance and knowledge, following proper nutrition should be something you already do on a daily basis. So, starting on June 2nd, in order to help our clients get in a better habit, we are having a Nutritional Contest based on your food logs.  This contest will take place the ENTIRE month of June. This Is How The Nutritional Contest Will Work Starting next week, we'll provide you with a Summit Fit Dojo food log.  You ....

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  • Coach Javier's Vacation Time: June 16 - 20th

    This year, Coach Javier will be taking his family vacation from June 16th to June 20th, 2014. With that said, many of the Small Group Personal Training sessions are taught by Coach Krystal & Coach Lexy, therefore we will have MOST of our sessions covered by a coach. The ONLY sessions that we plan on cancelling the week of June 16th to June 20th will be the Monday / Wednesday sessions at 11:30 AM. Please feel free to attend a 6:00 AM session or evening session that week so you stay on track with your training. Remember, vacations are a necessary thing to take, even if you are on a fitness plan with goals.  In order to keep things in prospective and keep you motivated, vacations ....

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  • Memorial Day Weekend

    Just a reminder, we will be CLOSED on Memorial Day Weekend.  That's Saturday, May 24th and Monday, May 26th. Enjoy your time with your family. If you are a veteran or active member of the military, we truly thank you for EVERYTHING you have done to help us live in a FREE Nation.  Your service to our country is greatly appreciated.  And we wouldn't have this freedom if it wasn't for your sacrifice. For those that feel the urge to workout, instead of doing 12oz curls or drinking a margarita (more calories then you can imagine), here's a workout for you. And, if you DON'T workout over the Memorial Day weekend... trust us.  We will make sure you pay the price come Tuesday or Wednesday. ....

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  • May 31st FitRanX Testing Day

    Spring is in the air, with Summer right around the corner.  This is a great time to talk to your fitness coach at Summit Fit Dojo and see if you're ready to Level Up for your next FitRanX test. This month, we will be doing our FitRanX test on Saturday, May 31st between 8:00 AM and 12:00 PM. The time slots for testers will be as followed: 8:00 AM - Level 1 9:00 AM - Level 2 10:00 AM - Level 3 11:00 AM - Level 4 11:30 AM - Level 5 We will still have our regular 9:00 AM Saturday morning Small Group Personal Training session going on, so even if you're not testing you can get a great workout in and cheer on your fellow Summit Fit Dojo-ers. Now for those of you that have been training ....

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  • Summer Time Group Fitness Schedule

    So, with Summer approaching us, Summit Fit Dojo has decided to move a couple of Small Group Personal Training classes to new time slots -- as a "test" and an accommodation for the Summer. We will be moving the Tuesday / Thursday 10:30 AM classes to Monday and Wednesday at 11:30 AM.  However, we'll keep the 10:30 AM class on Fridays the same. All of this will be effective May 11th, 2014. In addition, after some requests and conversations with clients & fitness coaches, we will be starting ALL 6:15 PM classes at 6:30 PM instead, as this seems to work with people that get off of work a bit later or an overlap due to the earlier session. Remember, Summit Fit Dojo has nearly 20 ....

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  • Bring Your Running Shoes!

    It's Spring.  The weather is beautiful.  People are spending more time in the outdoors, and Summit Fit Dojo is no different. We are asking / telling all Summit Fit Dojo members to bring your running shoes to every session from here on out... or until we get some sort of crazy snowstorm in July. Why...? Because we will be doing some running outside, including (but not limited to) sandbags, medicine balls, kettlebells, and tire flips. Again, you ask why??? Because we will be doing some running outside, including (but not limited to) sandbags, medicine balls, kettlebells, and tire flips. What??? Yes, you read that twice -- correctly. See, here's the joy about training at Summit Fit ....

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  • It's All About HIIT

    What Is HIIT? High Intensity Interval Training is popping up in fitness facilities everywhere, but what is it and what are the benefits? Just as it sounds, High Intensity Interval Training (HIIT) is bouts of hard work followed by a period of active recovery, rather than just steady pace exercise. Intervals can vary depending on the trainer, the exercise, and the exerciser. They can focus on cardiovascular fitness, strength training or both. Intervals can vary anywhere from 30 second sprint with a 2 minute walk, to 20 seconds of all out punching with a 10 second rest. HIIT Helps With Strength & Conditioning HIIT is a growing trend in the fitness industry as it provides the same ....

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  • Weight Loss Tip #5 - Exercise

    I bet you were thinking after reading the first 4 tips that your next weight loss tip wouldn't be exercise.  And, you thought you were off the hook! Wrong! Exercise is critical.  But, it's only as good as your diet. See, proper eating and dieting habits and no exercise may be good, but you won't get NEARLY the results you want to see in a decent amount of time. How much should you exercise per week?  How many hours per day? What should you do when you exercise? All of these are great questions, but you should ask yourself - "what's my goal?" If your goal is to simply shed a few extra pounds, trim up your waistline, and be healthier than I would recommend about 3 days per week of good ....

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  • Weight Loss Tip #4 - Six Small Meals Per Day

    Now many of you have heard about this one. And, this is thrown EVERYWHERE when a nutritionist or personal trainer puts you on a nutrition guide to lose weight.  It works if you follow it though. But, sometimes we don't follow it correctly and replace 'Small' with LARGE
    .  If you've been reading my Simple Weight Loss Tips so far, you'll recall that tip #2 is not Overeating . So, how are you suppose to eat 6 meals a day and NOT overeat?!??! Simple... keep the word small
    in there and create 6 small portions of food or meals. See, for the body to continue to burn calories it needs to be doing something, i.e. - exercise... or burn any food that is consumed. By setting up your daily meal ....

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  • Closed May 3rd, 2014

    Summit Fit Dojo will be closed on Saturday, May 3rd due to the Spartan Race in Ft. Carson, Colorado. If you're really bummed about missing our workout, I suggest you do the following to get your work on.
    Get in your car.
    Drive South on I-25 towards Colorado Springs
    Exit Ft. Carson
    Park car at appropriate location
    Ride shuttle to venue
    Register for the Spartan Race and demand to run NOW!
    Enjoy the exfoliating benefits of mud on your face, in your crotch, down your shoes, and other areas you didn't know mud could enter.
    Try to drink the FREE beer they'll give you after the race.
    Pre-register for next years Spartan Race and beat your time. But... if you REALLY don't ....

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  • Weight Loss Tip #3 -- Crash Diets

    Crash diets have become a popular form of "losing weight" these past few years, in order to get fast results. People do these fake diets in order to look good in their swim suit when they go to Mexico in December. Not only is this dangerous to your body and health, but it doesn't even help you "lose weight".  All you lose is water weight.  You're not burning CALORIES. Burning calories and consuming less calories is your weight loss tip for the day. Here's what's wrong with crash diets. When you start eating less food and and skipping meals throughout your day you're creating a problem.  Your body thinks its running out of food (which it isn't) therefore making it harder to burn ....

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  • Weight Loss Tip #2 – Over Eating

    We're all guilty of this! Mom made her famous Meatloaf that she ONLY makes twice a year, and you need to get an extra slice to savor the taste.  You're probably better off putting that slice in a zip-loc bag and saving it for tomorrow. I'm a food lover as much as the next person.  But, in this world of Super Size and Biggie Value it's just too much!!! Not over eating is an important part to having a healthy and successful weight loss. Over eating creates bad eating habits, where you think you NEED to eat two Chipotle Burritos in order to have the slightest sense of satisfaction.  Plus, if you continue this practice, than you'll begin to eat even more than what your body should handle - ....

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  • Colorado Shine Basketball Partners With Summit Fit Dojo

    Summit Fit Dojo is always looking for ways to partner with corresponding businesses or organizations that have the same aspirations and goals, and this new partnership with Colorado Shine Basketball is no different. After talking to Head Basketball Director, Rob Pierson , Summit Fit Dojo and Colorado Shine Basketball have made the move to be partners. What does this mean??? It gives Colorado Shine members a home to actually train on their strength and conditioning with a certified personal trainer that understands your needs and motivates you to push through every challenging workout. So, instead of having a trainer GIVE you a workout and EXPECT you to do the workout, our certified ....

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  • FitRanX Elite Competition Program

    The taste of victory is so sweet, it's addicting
    Summit Fit Dojo and Colorado Shine Basketball have partnered up to bring you the highest quality of athletic training called the FitRanX Elite Competition Program
    . This is a one-of-kind athlete training program that is designed to put you in the best shape of your life so that you can compete at the highest level possible when playing against some of the best athletes around the country. Here's the thing -- Summit Fit Dojo KNOWS
    what it takes to get athletes to compete at the highest level in any given sport.  We understand the importance of explosiveness, agility, balance, and mental toughness -- to name a few. But the most ....

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  • Weight Loss Tip #1 - Drink Water

    Drink Water... Drink plenty of that fresh, clean, 100% agua. That diet soda you have on your desk, needs to be replaced by W-A-T-E-R. Did you know that your body is made up of 70% water? So why would you put something harmful in your body??? Therefore, you need to replace what you lose from sweating and normal day-to-day errands with water. And, since soda adds about 360 EMPTY calories to your body, replacing it with water = 0 calories. Fun Fact:
    Every professional athlete or personal trainer will tell you to start consuming more water through out the day. It naturally reduces your appetite to eat food, gives you smoother looking skin, and it's an excellent way to detoxify your body. ....

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  • Broomfield Fitness Kickboxing

    Summit Fit Dojo fitness kickboxing to residents in the Broomfield, Westminster, and Thornton area. If you are looking to lose weight, get in shape, tone your muscles, gain confidence, learn self-defense, and have fun, than you've found the best program in Colorado. Come by and try 21 Days of Fitness For ONLY $21
    to see how awesome our Summit Fit Dojo Fitness Kickboxing Program really is.. You will go several rounds head-to-head on a free standing bag, while doing calisthenics in between each round. We than finish our session with 5 minutes of abs and light stretching. Check it out for yourself. ....

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  • Fitness Newbies to Fitness Enthusiasts - Part 2

    One of the best things about our fitness programs is that it can be modified to meet and challenge ANY FITNESS LEVEL. Our team of certified personal trainers takes the time to work with each member one on one -- in a small group setting.  We take the time to get to know each of our members as individuals, not just as a number. We know our member’s names, birthdays, hobbies, interests, family, and we know our member’s physical strengths, as well as their physical opportunities and limitations. We don’t expect a new mom that has just been released medically to exercise again, to come into our fitness program and compete with a 20 something year old male that has been training with us ....

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  • Simple Tips To Losing Weight... The Right Way

    I know, I know... You're probably thinking I have some sort of crazy "gimmick" or "magic diet pill" for losing weight.  But in all reality I don't, and it's not rocket science. You've probably heard some of these simple tips to losing weight... but the point is -- reinforcement .  Sometimes we don't necessarily do what we're suppose to do, unless we hear it more than once. I'm human and have the same problem! So, what I've done is take some simple tips I've learned over my years of being a Professional Athlete in Sport Karate and Personal Trainer, and some research about dieting, and put together a list of 5 Simple Weight Loss Tips
    . Now, don't get me wrong.  This isn't the end-all, ....

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  • Fitness Newbies to Fitness Enthusiasts

    I saw a quote the other day that stated “It’s not that some people have willpower and others do not, it’s just that some people are ready for change when others are not!” I couldn’t say it better myself.  We hear all time, be the change you wish to see in the world…but what about BE THE CHANGE YOU WISH TO SEE IN YOURSELF?!? If you don’t like the way you feel, the size you wear, the reflection you see in the mirror…then CHANGE
    ! Change is hard… I will give you that.  But change is the only way to reach different results.  You can’t keep doing the same thing, or eating the same diet day in and day out and expect to change.  There is no genie, no fairy godmother, and no magic pill.  There ....

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  • Spring Break 2014

    So, as a small business Summit Fit Dojo likes to give our fitness coaches time off, to simply relax, rejuvenate, rest -- as all of our clients should do periodically too.  This year, we will be closing for part of Spring Break -- March 26th to 28th, 2014. However, we will have an extended schedule on Monday, March 24th and Tuesday, March 25th and then our normal Saturday morning class at 9:00 AM. The extended schedule will be as followed: Monday / Tuesday
    March 24th & 25th
    6:00 AM 10:30 AM 4:00 PM 5:30 PM 6:15 PM 8:00 PM So, please mark your calendars and save a trip out here.  Use this free time to let your body rest, as your body will heal and grow faster on rest days, then ....

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  • Tuesday And Thursday Fitness Schedule

    Summit Fit Dojo does their best to make sure we offer appropriate Small Group Personal Training time slots that will correspond with your schedule.  However, we also need to make sure we have our fitness sessions well attended on a regular basis by our clients, as it can become a challenge for our coaches when no one shows up.  Plus, as a small, local business we need to make the best financial decisions for the business. With that said, we are going to be putting the 4:00 PM Tuesday & Thursday Group Personal Training Sessions on a probation.  If attendance continues to stay low (i.e. 0, 1, 2) then we will be removing the 4:00 PM Tuesday & Thursday class starting April 1st.  And ....

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  • Summit Fit Dojo February 2014 FitRanX Update

    Just two weeks ago, Summit Fit Dojo had their 2nd FitRanX testing for 2014.  Members stepped up, achieved some lofty goals, and demonstrated their inner strength to get through some challenging exercises FitRanX has to offer. With that said, here's a brief Press Release we launched a few days ago.  To get the actual full write go to our Press Release Site called PRUnderground .
    First time FitRanX tester, Joy C. took the 1st step in becoming successful with our FitRanX system, she showed an interest and a zeal to be apart of the fitness revolution!  After talking with one of the Fitness Coaches, Joy signed up to take the Level 1 FitRanX test.  Joy destroyed the test, and is getting ....

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  • Tuesday, March 4th 4:00 PM Class Cancelled

    Sorry for the short notice, but we will be cancelling the 4:00 PM class on Tuesday, March 4th
    due to Coach Susan's son being sick, and Coach Carol needing to take care of her mother before classes start at 5:30 PM. Again, we apologize for the inconvenience, but hopefully you can join us at 5:30 PM tonight to make up for your workout. ....

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  • Coach Javier Level's Up To FitRanX Level 2

    Some of you have asked me what FitRanX level I am through our system, and I am currently a Level 2.  Yes, some of you are a higher level then me, which is great, but I'm also training to be the best that I can be within FitRanX. So, don't worry... no BS coming from me or any of our coaches.  We are all about being straight with our clients when it comes to training and achieving. So, keep working hard and try to Level Up soon! Check out this video: ....

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  • Summit Fit Dojo Coaches Level Up With FitRanX

    As Summit Fit Dojo continues to grow and reach out to a variety of residents in Westminster, Broomfield, and Thornton Colorado by helping clients achieve their fitness goals through our Small Group Personal Training sessions, the SFD fitness coaches also need to grow and increase their knowledge on how to best assist our clients training. This past weekend, Summit Fit Dojo hosted their second coaches training session in 3 months to make sure all clients are receiving the best fitness instruction possible.  This not only allows the coaches to be on the same page with Head Fitness Coach, Javier Lozano Jr , but also make sure clients are hearing consistent feedback from anyone leading a ....

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  • New FitRanX Name Plates At Summit Fit Dojo

    Many of you have been with Summit Fit Dojo for quite a few months.  Training hard, achieving some of your fitness goals, and working your way up the FitRanX system .  Well, now there is even MORE motivation to continue to work hard during all of your Summit Fit Dojo Group Personal Training Sessions . We've added FitRanX name plates to our wall! Huh...? We have added rank plates for levels 1 through 8 and under each level will be YOUR name.  So, if you're a FitRanX Level 1 -- your name will be under that rank.  If you're a Level 3, it will be under that rank. For now, I've added all of our Fitness Coaches that are ranked through FitRanX.  Yes -- ALL of our Fitness Coaches need to ....

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  • New Summit Fit Dojo Members Level Up with FitRanX

    Summit Fit Dojo hosted their first FitRanX Level Up Test for 2014 on January 24th and 25th, and it was a GREAT success! For those of you that don't know, FitRanX is a revolutionary fitness ranking system that has made working out more exciting.  When Summit Fit Dojo joined the FitRanX Team, they helped implement a system that keeps you motivated by creating a series of strength and conditioning exercises and standardized them into a testing format, by breaking them up into 3 age brackets for both female and males and placing 8 fitness levels. On Friday, January 24th, Summit Fit Dojo had 3 testing candidates that were ready to Level Up to the next level, or simply take their FIRST ....

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  • FitRanX Test - January 2014

    Heads up to all you Summit Fit Dojo-er's that we will be hosting our first FitRanX test for 2014 on both Friday and Saturday, January 24th and 25th 2014
    . Clients must sign up for a time slot that is available in order to take the FitRanX test.  This allows us to make sure we have the appropriate fitness coach to test you to the next level.  Signup sheets will be at the front desk. Also, keep in mind, Summit Fit Dojo is taking a new approach to FitRanX Level Tests
    .  Instead of doing them during fitness classes , we will schedule them on a Friday and / or Saturday.  This allows for Head Coach Javier to see how everyone is progressing through the RanX, and allows you to bring a ....

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  • Insanity & P90X Have Nothing On Summit Fit Dojo

    Just yesterday, I was talking to a few clients that had finished up their training for the evening. The topic… Insanity and P90X Just to paint the picture, our group personal training workout for the day 15 minutes of Wind Sprints and then 6 rounds of 3 minutes (18 minutes total) of Fitness Kickboxing. KILLER WORKOUT!!! But, our clients did AWESOME! At Summit Fit Dojo, our slogan is “Their Workout Is Our Warm Up”. We stand behind that slogan too. Now, Insanity and P90X are OK programs.  I do not endorse them though.  If you are looking for something to get you going or started, it’s better then doing absolutely nothing. However, at the end of our fitness class the group of ....

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  • Italian Brussels Sprouts

    12-15 fresh chestnuts 1 teaspoon extra virgin olive oil 2 cloves garlic, minced 2 pounds of Brussels sprouts, trimmed Juice and grated zest of 1 lemon 2 cups vegetable broth or vegetable stock (no added salt) Make a slit in the flat side of each chestnut. Cook in boiling water over high heat for 15 minutes. Drain the chestnuts, wrap in a towel to keep them warm, and set aside 10 minutes. Peel off both the hard outer shell and the inner papery layer. Set chestnuts aside. Heat oil in a deep skillet over medium heat. Add garlic and cook 1-2 minutes. Add sprouts and cook, stirring to combine. Add chestnuts and broth, cover and simmer over low heat until sprouts are just tender, 10-12 ....

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  • Zesty Marinated Mushrooms

    2 pounds of fresh mushrooms ½ cup lemon juice 1 cup olive oil 3 medium onions, thinly sliced ¼ teaspoon ground black pepper 1 teaspoon dry mustard 1 teaspoon thyme ½ teaspoon oregano 1 tablespoon basil 2 teaspoons honey Combine all ingredients and cook for 5-10 minutes over medium heat. Cool. Cover and refrigerate overnight. To learn more about our small group personal training offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747. ....

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  • Marinated Corsican Tomatoes

    5 large ripe tomatoes ¼ cup olive oil 1 ½ tablespoon lemon juice ½ clove garlic, minced ½ teaspoon oregano 1/8 teaspoon ground black pepper Peel tomatoes and cut into thick slices. Combine remaining ingredients and pour over tomatoes. Chill thoroughly, stirring once or twice. Garnish with parsley. To learn more about our small group fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747. ....

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  • Chutney Chedder Sandwich

    Take 2 slices of a good, dense whole grain bread. Spread a layer of chutney on each slice. To one slice of bread, add a slice of reduced fat cheddar cheese, lettuce, tomato, cucumber and top with second slice of bread. Serving size:
    1 sandwich Calories:
    344 Fat:
    8g Saturated Fat:
    4g Fiber:
    5g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747 ....

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  • Tuna Salad Pita

    Add chopped celery, cucumber and red bell pepper to a (3 oz.) tuna salad made with 1 t. Dijon  mustard and dried herbs. Stuff into a whole wheat pita, lined with lettuce and tomato. Serving size:
    1 sandwich Calories:
    267 Fat:
    6g Saturated Fat:
    2g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747 ....

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  • Colorado Spinach Salad

    1 small bunch fresh spinach 12 dandelion leaves ½ cup pink sorrel leaves, loosely packed 1 apple, cored and cut into bite sized pieces ½ cup walnut halves You may substitute appropriate fresh greens for the dandelion and sorrel leaves. Wash and de-stem spinach. Coarsely chop dandelion leaves, and tear spinach, then toss dandelion, sorrel and spinach together in a stainless steel bowl. Put aside in refrigerator to drain and cool. When drained, pour off excess water and add apple and pecans. Toss with dressing (see next section) and serve. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on ....

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  • Spinach Salad ala Cordani

    ½ pound chicken breast sliced and chopped into fine pieces 1 tablespoon olive oil 1 tablespoon canola oil 1 pound of fresh spinach, washed, drained and torn into desired piece size 1 can sliced water chestnuts (no salt added) 1 pound fresh mushrooms, sliced thinly 4 hard boiled eggs, sliced Sauté the chicken breast  pieces in the oil mixture until lightly browned. Drain spinach well and put into a large bowl and mix well with the water chestnuts and mushrooms. Top the salad with slice hardboiled eggs and pork tenderloin pieces. Allow diners to add their own dressing (see next section for dressing recipes). From: The Recipes of Joseph Campbell Cordani. To learn more about our ....

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  • FitRanX Recipe Book From Around The World

    Here's our gift to you. The entire FitRanX family submitted their favorite healthy recipe to the FitRanX Headquarters to have their recipe placed in the Holiday Recipe Book, so we can gift it to you guys. We hope that you guys are just as excited about this as we are, because this is a big deal!  Now you'll know exactly the types of foods that us trainers truly enjoy to eat. Don't worry, there are a few "healthy, unhealthy" foods in there too! Oh, and if you were wondering which one we submitted... well, Coach Javier is a HUGE fan of pancakes... but with his gluten intolerance, and Paleo lifestyle -- he's had to make some some changes.  Thus, the Pumpkin Paleo Pancakes! Merry Christmas ....

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  • Holiday Closures For 2013

    Merry Christmas and Happy New Year! We hope that 2013 has treated you all very well. Summit Fit Dojo has had one heck of a year from a new location providing more training space and opportunity grow our program, the launch of FitRanX, the addition of a new family member for Coach Javier, new fitness coaches with a wealth of knowledge, and mud runs that were fun to run together as a team. However your 2013 has gone, we hope that it was a memorable one, and we hope you continue to share it with us in 2014. And, though we believe that fitness is a lifestyle change that shouldn't take a back seat, spending the Holidays with your friends and family is just as important. With that said, ....

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  • Chicken Salad with Green Olives

    Give your chicken salad a ‘bite’ by adding just a few chopped green olives to canned chicken breast, light mayonnaise, chopped celery and your favorite seasonings on whole grain bread. (Alternative: toast bread and then add cold salad) Serving size:
    1 sandwich Calories:
    312 Fat:
    9g Saturated Fat:
    1g Fiber:
    4g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747 ....

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  • Mock Rueben

    Layer 1 tablespoon reduced fat Thousand Island dressing, thin sliced turkey breast (3 ounces), reduced fat swiss cheese (such as Kraft Free) and sauerkraut on rye bread. If near stove or toaster over, you could toast the bread with a little butter or cooking spray until lightly browned and cheese is melted. (To reduce fat even more, use a fat-free thousand island). Serving size:
    1 sandwich Calories:
    326 Fat:
    8g Saturated Fat:
    0 Fiber:
    4g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get ....

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  • Ham On Rye

    Spread 2 slices of rye bread with a thin layer of course brown mustard, add lettuce, tomato and lean ham. Serve cold. Serving size:
    1 sandwich Calories:
    246 Fat: 5g Saturated Fat:
    1g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.BroomfieldBootCamp.com Or simply call us at: 720-248-0449. ....

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  • Common Questions About Our Fitness Classes

    So, we’ve been receiving phone calls over the past couple of hours with questions about our boot camps. I want to make the purchasing as easy as possible by answering some common questions.  If others come up, I’ll answer them throughout the day and post them on this page. Frequently Asked Questions
    When are your classes offered?
    We offer them Monday – Friday, with a potential start of Saturdays beginning June, 18th (depending on demand).  Currently, here’s our fitness class schedule .  Basically, fitness classes are offered in the mornings, midday, and evenings
    What does unlimited mean?
    It means you can attend 5 days per week… if your body can handle it.  Most of our fitness ....

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  • Salsa Salad

    1 bunch cilantro 5-6 Roma tomatoes 1 small yellow or red onion 1 small chili pepper 2 ripe avocados Handful of whole dulse leaf Chop cilantro, dice tomatoes, dice onion, and finely dice chili pepper, dice avocado. After dicing each ingredient add them to a large bowl. Tear whole dulse leaf into bite size pieces, and add to the bowl. When finished — toss. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747 ....

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  • New Fitness Coaches

    Many of you may have already seen the new faces leading our Small Group Personal Training sessions at Summit Fit Dojo.  And, if you haven't, you might be living under a rock! Anyways, we've hired 3 new fitness coaches that will be assisting Coach Javier in leading our fitness classes. Coach Krystal Loiler has been leading our 8:00 PM classes, and will soon be taking over a few more classes during the week.  She brings a wealth of knowledge and expertise with her extensive background, and a fun personality to go along with it. Coach Alexa Jo Powell will be leading our 6:00 AM classes on Mondays and Wednesdays, while Coach Carol and I will switch off on Fridays.  Lexy (as she prefers ....

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  • Chopped Jamaican Zucchini

    1 medium zucchini squash, chopped ¼ red onion, chopped ½ red pepper, chopped ½ to 1 jalapeno pepper, chopped (to taste) ¼ cup chopped cilantro (or more, to taste) 1 small clove garlic, minced Pinch of ground coriander seed Dash lemon juice Toss all ingredients together; adjust seasonings as desired. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747 ....

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  • Luigi Spallanzani’s Mushroom Salad

    2 tablespoons fresh lemon juice 1 ½  tablespoons flaxseed oil 1 ½  tablespoons olive oil 1 minced garlic clove 2 tablespoons minced fresh parsley 1 teaspoon chopped fresh oregano or ¼ teaspoon dry ¼ teaspoon ground black pepper 1 pound fresh mushrooms, very thinly sliced Combine everything but mushrooms in a medium bowl, beat with a fork to blend. Then add the mushrooms, toss to coat with dressing and serve immediately. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or ....

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  • Zucchini with Tomatoes, Apples & Onions

    1 ½ pound small zucchini, thinly sliced 2 tablespoons olive oil 2 tablespoons canola oil 1 medium onion, chopped 2 apples, chopped 2 fresh tomatoes, peeled and chopped 2 tablespoons fresh chopped parsley Fresh ground black pepper to taste Set a small pan of water to boil. Drop the zucchini slices into the boiling water for 30 seconds. Remove immediately and drain. Heat the oil in a fry pan and sauté the onion until it is transparent. Add the apples and stir well to coat. Add the tomatoes and the blanched zucchini. Stir well, and then add the parsley. Season this mixture, and leave it to cook, covered over a gentle heat for 5-10 minutes, until the zucchini is soft. Serve hot. To ....

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  • Chicken Caesar Wrap

    Spread reduced-fat tortilla with light Caesar dressing, add torn romaine lettuce, sliced tomatoes, and chicken breast strips (use from leftovers or you can buy cooked chicken). Serving size:
    1 wrap Calories:
    262 Fat:
    6g Saturated Fat:
    1g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or go to: www.SummitFitDojo.com Or simply call us at: 303-920-9747 ....

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  • Coaches Training Day

    On Saturday, December 7th our 9:00 AM
    class will be cancelled due to a coaches training day / orientation day for our new fitness coaches. We hope you understand, as we want to make sure our fitness coaches at Summit Fit Dojo are on the same page as far as form and technique, and they understand how to make you guys do better burpees. If you are really upset that we will not have a training session on Saturday morning at 9:00 AM, feel free to do this easy and fun workout. 100 Push Ups 5 Burpees 100 Leg Lifts 5 Burpees 100 Air Squats 5 Burpees 100 Cone Jumps 5 Burpees 100 Supermans 5 Burpees 100 Leap Frogs 5 Burpees This this for Time
    and feel free to post your results on our Facebook ....

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  • Pasta Salad

    Make a homemade pasta salad with whole-wheat pasta, your favorite veggies (such as chopped broccoli, cauliflower, cucumber, zucchini, carrots, celery or bell peppers), and toss with some lowfat Italian salad dressing, and optionally a few cubes of lowfat mozzarella cheese. Serving size:
    Salad includes 1 ounce pasta, 1/2 ounce mozzarella, plus vegetables and 1 T. dressing Calories:
    223 Fat:
    5g Saturated Fat:
    2g Fiber:
    2g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or ....

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  • Post Thanksgiving Workout

    So, after eating 1/10th of Turkey, a couple spoon fulls of mashed potatoes with gravy, cranberry sauces, unhealthy green bean casserole, and 3 pieces of pie, you feel guilty -- right? Well, I'm sure this workout won't help you with your guilt, but it'll help you with your belly... sort of. We borrowed this from the Spartan Race Daily WOD . Main Workout:
    150 seal jacks 15 burpees 15 pull-ups (if you don't have a pull up bar, do 30 tricep dips) 15 box jumps (or find an object that has a solid base that is about 12" high) 15 sandbag squat press (or use any kind of weight that you may have) 50 crunches 50 air squats 50 jumping lunges Run 1.5 miles If you're feeling REALLY guilty... then ....

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  • Closed Wednesday, Thursday, and Friday

    Hey guys, We just want to send a friendly reminder that Summit Fit Dojo will be closed on Wednesday, Thursday and Friday -- November 27th, 28th, and 29th due to Thanksgiving. Feel free to eat as much as you like.  We'll be sure to make you guys puke up your food on Saturday morning at 9:00 AM on November 30th.  And, if you want to wait unit Monday, that's fine too! Either way, have a Happy Thanksgiving, and we look forward to seeing you guys in a few days! ....

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  • Pre Thanksgiving Workout

    For those of you that would like to get a quick workout in before the in-laws show up on Wednesday afternoon, here's a workout that can help release some stress. Warm-up:
    Light jog 5-10 minutes or Jump rope for 3-5 minutes Main Thanksgiving Workout
    20 push-ups 20 air squats 20 burpees 20 leg lifts 60-second high knees 60-second plank walkouts Run/jump rope 2 minutes Recover 2 minutes Make sure you try to do the exercises continuously, with no break, as this will help push your body like our fitness classes . Repeat 1 to 2 times. ....

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  • Thursday, Nov. 14th 5:30 PM Class Cancelled

    Sorry for the late notice, but the Thursday, Nov. 14th 5:30 PM class had to be cancelled due to Coach Carol traveling, Coach Susan attending a Health Fair, me teaching Karate, and Coach Krystal having a TRX class at another gym. If you are upset, feel free to do 100 burpees followed by 100 more burpees.  I'm sure that would be close to the equivalent of our 5:30 PM workout today... ;) And, if you're ambitious, record it and post it on YouTube! We'll see you guys on either Friday or Saturday!!! ....

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  • Complimentary Fitness Consultation

    Claim Your Complimentary Consultation (a $49.00 Value)... Complimentary Fitness Diagnostic Consultation Dear Friend, I would like to invite you to take advantage of this limited offer while there's still space on our schedule... Normally a $49.00 value, you can claim a complimentary Fitness Diagnostic Consultation with zero obligation
    , simply by submitting the form to the right... During your consultation you will receive:
    Specific to your information from one of our coaches on how to transform YOUR body in record time (everyone is different, so you need to discover what will work for YOU)
    Finally! Actionable, step-by-step advice on how ....

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  • FitRanX


    What Is FitRanX?
    FitRanX is a comprehensive and standardized ranking system used at Summit Fit Dojo to help gauge your fitness levels. This is not a training system based on how long you have been at a fitness center, or how much your fitness coaches think you have improved… This is a REAL fitness ranking system that took YEARS to develop and perfect. And Summit Fit Dojo is the ONLY personal training center in the Colorado Front Range that uses this system.
    How Does FitRanX work?
    FitRanX works through standardized fitness testing, as apposed to the usual fitness assessments that have been used by personal trainers for years. There are 8 FitRanX levels with corresponding colors that ....

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  • Group Personal Training

    All of our group personal training classes are limited to ONLY 12 participants Summit Fit Dojo prides ourselves in keeping our Small Group Personal Training classes to approximately 5 to 12 participants per session, which is why we call our classes -- Small Group Personal Training. As you may be too, we are soo tired of overly large group exercise classes with 25+ participants and no real coaching. With our fitness sessions format, this not only gives you an opportunity to get more personal attention from a certified personal trainer, but it keeps all of our classes more intimate, as clients begin to know each other as friends, and fitness trainers can understand your needs. In addition, ....

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  • Halloween Classes

    This year, now that I have a son, I've decided to make a slight change for our Halloween schedule. We will have our normal 10:30 AM class and 4:00 PM evening class, but we will NOT have classes at 5:30 PM
    on Thursday, October 31st.  
    This is due to the fact that most of our clients have a family, and spending time with their kids to go trick-or-treating or give out healthy snacks such as apples, plums, clementines, and such, is more important.  Which I agree! Oh, how kids change everything... Have a HAPPY HALLOWEEN!
    ....

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  • FitRanX Testing Posters

    FitRanX Level Tests I'm trying to get things organized with the procedure to best handle our FitRanX tests and training methods, to help all of you succeed in our new FitRanX fitness training ranking system. That means, we now have testing posters that tell you the exercises that need to be done for each level, for both men and women, but not the reps or time.  This will assist you in improving your training and preparation for the next FitRanX Level Test. With that said, make sure you take a few minutes to look at the posters, and see what you need to prepare for, in order to pass your next FitRanX Test.  Summit Fit Dojo wants you to succeed when testing for a new fitness level! ....

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  • The Future Of Summit Fit Dojo

    Many of you may have noticed that Summit Fit Dojo is making changes to their fitness schedule. With that said, there are several reasons why we are moving classes around. The attendance for certain classes have been relatively small for the 9:00 AM morning classes and 12 PM midday classes, so to find a happy medium we decided to move them to 10:30 AM on Tuesday / Thursday / Friday. This seemed to work for most of our clients that attended the 9:00 AM class and/or 12:00 PM classes. Now, I understand that this doesn't work for everyone, however, I am doing my best to make sure we can meet most of the needs for our clients. In addition, we moved a couple of classes on Mondays and ....

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  • New Class Schedule Begins Monday September 30, 2013

    As you know we are getting ready to change up some of the class times here at Summit Fit Dojo.  But don't worry...the class times may be different, but the workouts will remain just the same!  You can still plan on training hard, challenging yourself, and reaping the health and fitness benefits! The new schedule will take effect on Monday, September 30, 2013.  The new class times are as follows: 6:00am - M/W/F 10:30am - T/TH/F 4:00pm - M-TH 5:30pm - M-TH 6:15pm - M/W 8:00pm - M/W 9:00am - Saturday We look forward to seeing you in class! ....

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  • Egg, Tomato and Avocado on Toast

    This sandwich is packed with protein and healthy fats. Toast one slice of whole grain bread, spread lightly with 1 t. light mayonnaise; add a sliced hard-boiled egg, and sliced tomato and avocado (1/8 of a regular avocado). Add one serving of fruit. Calories: 368 Fat: 9g Saturated Fat: 2g Fiber: 8g To learn more about our group fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9749. ....

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  • Florentine Egg Sandwich

    This simple, yet flavorful breakfast is a great alternative to your traditional breakfast. Toast a whole grain English muffin, add a poached egg, a few spinach leaves, and a sprinkle of Italian seasoning. Calories: 168 Fat: 4g Saturated Fat: 1g Fiber: 2g To learn more about our group exercise programs offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747. ....

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  • Veggie Cream Cheese Pita

    When eating cream cheese, make sure to read the ingredients. Low fat isn't always the best option. Combine 2 T. light cream cheese and some salt-free seasoning (such as Mrs. Dash); spread on inside of pita halves. Add shredded carrot, sprouts, sliced cucumber, spinach or lettuce, and tomato. Serving size:
    1 stuffed pita Calories:
    234 Fat:
    7g Saturated Fat:
    4g Fiber:
    4g Thanks to Health E Meals for the recipes. To learn more about our group fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747. ....

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  • Sausage and Eggs

    An American traditional breakfast, minus the meat. Meatless sausage link or patty, scrambled egg whites or (1/4 cup) egg substitute, a whole grain piece of toast (with 1 t. lowfat margarine), and one serving of fruit. Calories: 319 Fat: 8g Saturated Fat: 1g Fiber: 7g To learn more about our group exercise programs offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747 ....

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  • Salmon Salad Pitas

    Pita sandwiches are a great way to change up the boring "sandwich". Make a simple salmon salad with canned salmon, light mayonnaise, lemon juice, chopped celery, red bell pepper or cucumber, and seasonings. Stuff into pitas lined with lettuce and tomato. Serving size:
    1 stuffed pita Calories:
    225 Fat:
    6g Saturated Fat:
    1g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747. ....

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  • Chicken, Blue Cheese and Raspberry Salad

    This salad has all the sweet and savory flavors your pallet desires. Pack a large bowl of mixed greens, topped with chicken breast strips (2 oz), fresh raspberries, crumbled blue cheese 1 oz) and a small portion of chopped walnuts (about 3 halves). Bring a container of fat-free or lowfat raspberry vinaigrette dressing. Serving size:
    1 salad Calories:
    202 Fat:
    8g Saturated Fat:
    4g Fiber:
    4g Thanks to Health E Meals for the recipes. To learn more about our group exercise classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: ....

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  • Peanut Butter, Banana, and Apple

    This is a great snack attack when you get a brutal craving of sweets. Make a sandwich with 2 slices whole grain bread, natural peanut butter, and thinly-sliced bananas and apples. Serving size:
    1 sandwich Calories:
    411 Fat:
    12g Saturated Fat:
    2g Fiber:
    9g Thanks to Health E Meals for the recipes. To learn more about our group fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747. ....

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  • Family Appreciation Month

    Hey Summit Fit Dojo'ers...We appreciate  you! That's right...we are so happy to see you each time you walk through our doors, and we want to give a little something back to you for all of the hard work that you give each day here in the Dojo. That's why September is Family Appreciation Month!  As a way of saying "thank you" to all of our members, we would like to offer our program for FREE to any household member for the month of September 2013! That's right!  If you have a spouse or child that would like to try our program(s), bring them in any time in the month of September and it's FREE! The sooner they start the better, as this deal runs out on September 30th....so make the ....

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  • Greek Salad With Chicken

    Getting some extra protein from chicken in this Greek Salad will help rebuild lean muscles. Pack a large bowl of romaine lettuce (2 cups), topped with 2 oz. cooked chicken breast, 1/2 cup chopped tomatoes, 1/4 cup chopped cucumbers, 1 T. chopped red onions, 1 ounce reduced fat feta cheese and 2 chopped kalamata olives. Either use a lowfat Italian dressing, or create your own with 1 t. olive oil, 1 T. red wine vinegar, dried oregano, salt and pepper. Serving size:
    1 salad with dressing Calories:
    209 Fat:
    10g Saturated Fat:
    3g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness classes offered to residents in the Broomfield, ....

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  • Lascaux Chicken Waldorf Salad

    This salad will give you plenty of protein and nutrients in one sitting. 2 cups of cooked diced chicken 1 large tart apple, cored and diced 1 cup chopped celery ½ cup chopped walnuts ¼ cup homemade mayonnaise (see recipe in next section) 2 teaspoons lime juice 2 teaspoons honey Black pepper In a medium size bowl, combine chicken, apple, celery and walnuts. In a small bowl, combine mayonnaise, lime juice and honey; stir to blend well. Season to taste with pepper. Spoon dressing over chicken salad and toss to coat. To learn more about our fitness group exercise classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top ....

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  • Ham and Cheese Melt

    A ham and cheese melt sandwich is great with a healthy cup of soup too! Toast a whole wheat English muffin, spread one side with Dijon mustard, add a slice or two of lean ham and a slice of reduced fat American cheese. Wrap in paper towel, and heat in microwave for 15 seconds. Serving size:
    1 sandwich Calories:
    250 Fat:
    8g Saturated Fat:
    3g Fiber:
    2g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Poached Egg and Toast

    Even though eggs benedicts are amazing, this breakfast meal is healthier. Poached egg, whole wheat toast with jam, one serving of fruit. Calories: 157 Fat: 4g Saturated Fat: 1g Fiber: 2g To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747. ....

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  • Commit To Fitness and Get Schooled!

    Schedule your workouts just as you would any other important activity. Back to school.  Even typing the words fills me with anticipation and anxiety.  I have a son entering kindergarten, a son in preschool and a baby…so this is officially my first time going through the back to school madness, (and I am happy to say I have not yet been committed!) We have made it through the aisles of school supplies and survived the clothes shopping.  Our first day of official school is next week, so this week I am figuring out how we’re making it happen. It’s a lot.  For the first time, we have to be certain places at certain times.  There’s no changing the schedule for the day because something ....

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  • Waffles, Fruit and Syrup

    As long as you go for whole wheat waffles, you're going to get the benefits of whole grains. 2 lowfat whole grain toaster waffles, small amount of light maple syrup, 1/2 cup fresh blueberries. Calories: 214 Fat: 3g Saturated Fat: 0g Fiber: 5g To learn more about our Small Group fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Chicken Salad Spinach Wrap

    Though, not the most "American" style of food, it offers a great healthy alternative. Prepare a simple chicken salad either with leftover chicken breast, rotisserie chicken or precooked chicken dices/strips. Combine with light mayonnaise, chopped vegetables (whatever you have on hand – celery, red or green bell peppers, cucumber, tomatoes, shredded carrots, etc) and dried basil or oregano. Serve in a reduced-fat tortilla lined with fresh spinach leaves. Serving size:
    1 wrap Calories:
    268 Fat:
    9g Saturated Fat:
    2g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our fitness group exercise classes offered to residents in the Broomfield, Westminster, ....

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  • Obstacle Course Training: Rope Climb

    Spartan Race Rope Climb With just a few obstacles left, the Spartan Military Sprint didn't hold anything back by offering the Rope Climb obstacle as one of the final challenges. If you think that any of the previous obstacles sounded intimidating...just imagine standing in front of a climbing rope that is covered from top to bottom in mud, and your missions...should you choose to accept it....is to climb  15 feet to the top, using nothing but upper body strength and a positive attitude. I can honestly say that there were just as many Spartans completing the 30 burpee penalty as there were attempting to climb the rope. I'm sure you all remember the days of elementary school, when you ....

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  • Almond Butter Toast

    Almond butter is considered as a better alternative then peanut butter, and more tasteful. A slice of whole grain toast with organic almond butter. 1/2 cup blueberries. Calories: 240 Fat: 10g Saturated Fat: 0g Fiber: 6g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Roast Beef on Pumpernickel

    Believe it or not, but pumpernickel bread offers the most flavor and nutrients versus other breads. On one piece of bread spread a small amount of horseradish sauce, on the other side add some light mayonnaise. Place a couple ounces of lean roast beef on the horseradish side and top with lettuce, tomato and the other slice of bread. Serving size:
    1 sandwich Calories:
    275 Fat:
    6g Saturated Fat:
    2g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our fitness group exercise classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you ....

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  • Obstacle Course Training: Balance Beam

    The balance beam....when thinking of this obstacle most people think of gymnastics.  They imagine a gymnast walking across a beam approximately  5" wide, performing jumps and flips with grace and ease.  But when it comes to the Spartan Military Sprint THINK AGAIN! This "balance beam" obstacle was a slippery muddy log that crossed over the top of a 5 foot deep trench filled with muddy water.  Maybe in the early part of the day there were Spartans that walked (or ran) gracefully across the log, however by the time that our Summit Fit Dojo Spartans reached the obstacle, participants were choosing to take a seat and scoot across.  Can you blame them?!?  No one wanted to fall into ....

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  • Do you Facebook?

    Yea, we facebook too... So, you should 'Like' us while you're at it. Millions of people go on to Facebook at all hours of the day. Businesses are beginning to jump on board with Facebook Fan Pages
    too. This is a great way for Facebok-ers to show off their interests in their daily lives to friends, peers, and family members. Summit Fit Dojo
    is no different. We ask that all athletes that participate in our small group fitness classes become a fan or “like”
    Summit Fit Dojo.  That way you can see updates and posts we may have about our program and let your friends know about the results you are getting in your training. If you haven’t become a fan or “like” Summit Fit Dojo… here’s ....

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  • Obstacle Course Training: The Rucksack Carry

    The Rucksack Carry obstacle was interesting to say the least.  If you don't know what a rucksack is then let me  explain.  A rucksack is a standard issued military "back pack".  It is extremely rugged as it is built on a metal frame, and it's large enough to carry all of the necessities....extra clothes, rations, first aid equipment, and more. During the Spartan Military Sprint the rucksacks contained weights.  To be more specific, the women's rucksack weighed 60 lbs, while the men's doubled that at 120lbs. With just over one mile left in the course, our Summit Fit Dojo Spartans , along with all of the other mighty participants, donned a rucksack and once again headed up one steep ....

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  • Bean Burrito

    Most Mexican food is sloppy... This bean burrito is neat AND healthy. On a soft-tortilla size, whole wheat tortilla, spread about 1/2 cup nonfat refried beans, an ounce of reduced fat cheddar or Monterey jack cheese. Bring along a container of salsa (2 T.) and light sour cream (1 T.) and 1/2 cup chopped tomatoes. If you’re looking to reduce fat and calories further, cut down on cheese and eliminate the sour cream. Serving size:
    1 burrito with toppings Calories:
    351 Fat:
    8g Saturated Fat:
    5g Fiber:
    9g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — ....

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  • Breakfast Burrito

    Are you always on the go? Breakfast Burritos are a great way to eat on the go. Start with a reduced-fat whole wheat tortilla, add 3 scrambled egg whites or egg substitute, 1/2 ounce of reduced-fat cheese, and 1 T. salsa or chopped tomatoes. Calories: 210 Fat: 3g Saturated Fat: 1g Fiber: 3g To learn more about our fitness group exercise classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 303-920-9747. ....

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  • Yeah Baby! See How Stacy Lost Her Baby Weight.

    I did it!!  6 months and 2 days (not that I was counting!) into my sweet baby girl’s life I officially lost ALL of my baby weight!!  24 lbs and 12 inches lost in 4 months!! With three kids under 5, Stacy still found time to work hard and train hard at Summit Fit Dojo. I have actually started to write this blog several times, but nothing I wrote seemed right. I kept feeling like I should have some inspirational words or magic formula to share.  But I don’t and that’s exactly the point.  There isn’t an easy way to get into shape.  It takes a lot of hard work, motivation and dedication.  I work-out Summit Fit Dojo 3-4 times/week and I run 2-3 times/week.  I eat Paleo.  I wake up early ....

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  • How Much Can I Train?

    Rest is one of the most critical pieces of losing weight and getting in shape. Don't hinder your goal of losing weight by overtraining ... Rest up your body! Daily… we receive emails from clients asking me if they can train 5-6 days per week. My immediate response. No. It has nothing to do with us not wanting our clients to attend Summit Fit Dojo classes that often. It’s actually the complete opposite. We WANT
    you to achieve your fitness goals, however, you need to allow your body to rest. Unless you’re a professional athlete or a Colorado outdoor junkie… then that’s different.  But, we rarely get those people contacting Summit Fit Dojo. In addition, we don’t want you to ....

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  • Obstacle Course Training: The Tire Flip

    Are you flipping kidding me?!?  That's what you might have been thinking at this obstacle which marked mile number 3.5 on the Spartan Military Sprint course. Yes, after carrying a heavy sandbag up one side of a steep incline and back down, we were lucky enough to run up another hill and find tractor tires waiting for us at the top.  These tires were not light by any means.  They were heavy duty tractor tires that had to be flipped three times down a straight(ish) line, and then flipped again three times, back to their starting point. Summit Fit Dojo has a heavy duty tractor tire to train with, along with many others that we like to throw around from time to time.  I can honestly say ....

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  • Veggie Rice Burrito

    We are sure this burrito outperforms Taco Bell's burrito. On a night you have leftover rice, sauté some vegetables (such as bell peppers, mushrooms, onions or zucchini) using cooking spray instead of butter. Season with vegetables with lemon juice, lime juice, dried herbs or a salt-free blend. Stuff into a reduced-fat tortilla with 1/4 cup rice and 2 T. salsa. Optional: add some reduced fat cheese or chopped fresh cilantro. Serving size:
    1 burrito, no cheese Calories:
    290 Fat:
    1g Saturated Fat:
    0 Fiber:
    4g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie ....

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  • Burn Out

    Our burn out workout will not only burn you out, but push your limits. Every now and then we like to post our workouts on our blog to let people know what we do in our group fitness program , and to remind others how awesome they trained the night before. Tonight we did what’s called the Burn Out!
    It was designed as followed: 90 seconds on / 30 seconds off / 3 rounds

    90 Seconds – Medicine ball burpees
    90 Seconds – Jump Squats
    90 Seconds – Superman’s
    90 Seconds – Tricep Dips Each round our athletes needed to improve their repetitions from the previous round.  For instance, if you did 12 Medicine Ball Burpees, then your goal is to do 13 or 14 in the next round… At the ....

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  • PB & B Waffle

    Whole wheat waffles with peanut butter are almost to die for. 1 Lowfat whole grain toaster waffle, spread with reduced fat peanut butter, topped with 1/2 sliced banana Calories: 219 Fat: 8g Saturated Fat: 2g Fiber: 4g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Obstacle Course Training: Sandbag Carry

    If you have been following our Obstacle Course Training posts over the past weeks, then welcome to obstacle number 20, the Sandbag Carry.  As part of the  Spartan Military Sprint 2013, Spartans were challenged to carry a sandbag weighing 25lbs for women and 50lbs for men, up  (and I mean straight up) a very steep, rocky, and technical hill.  Of course, the descend was just as challenging.  In my opinion, the key to this climb was to just hunker down and get it done.  Those who stopped along the way were not quick to get back to it, as the steep hillside made it hard to pick up the momentum again.  This obstacle also marked mile number 3 of the nearly 5 mile course, so for many at this ....

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  • Dirty Thirty


    30 Kettlebell Swings
    200 Meter Sprint
    30 Kettlebell Squat ‘N’ Press
    200 Meter Sprint
    30 Kettlebell Single Arm Rows
    200 Meter Sprint AMRAP (As Many Rounds As Possible): 30 Minutes So, you're suppose to repeat this exercise for 3o minutes, and it destroy you! ....

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  • Obstacle Course Training: The Tractor Pull

    What is the purpose of a tractor?  Well, it is used by the modern day farmer to help manage fields and crops.  Tractors aid in soil preparation, planting, fertilizing, and harvesting.  They can also be used for loading and hauling heavy objects  Prior to the early 1900's, before tractors, farmers had to rely on large and strong draft animals, and human power. During the May 2013 Colorado Spartan Military Race , many participants may have felt like it was a throwback in time, with the Tractor Pull. This obstacle began with each Spartan picking up a heavy duty length of chain that was about 5' in length, and attached to the end of a cement boulder or heavy rock.  Each boulder/rock weighed ....

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  • Blueberry Whole Wheat Pancakes

    Saturday morning breakfast will never be the same with this recipe. Using a boxed whole wheat pancake mix, make 2 blueberry whole wheat pancakes (1/3 c. blueberries), top with 1 t. butter or margarine and 1 T. light maple syrup. Calories: 232 Fat: 5g Saturated Fat: 0 Fiber: 4g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • No Evening Classes on Friday July 12

    There will not be a 4:00pm or 5:30pm class today, Friday July 12. See you tomorrow morning at 9:00am - or bright and early next Monday. Enjoy your weekend! ....

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  • Obstacle Course Training: The Tire Drag

    Are you looking to build some serious strength in your legs?  Do you want to increase your athletic performance?  Look no further than tire drags! What....you want me to "drag a tire"??? Yes, and so did the organizers of the Spartan Military Sprint . That's right!  Our team members had to drag a tire...a tractor tire that is! This obstacle required us to each grip a tire that was laying flat on the ground, and drag it backwards across a field.  Once we reached the end of the field we had to sprint back to the starting point, pick up the rope that the tire was attached to, and pull the tire back hand over hand, to its starting point. At Summit Fit Dojo, we have our own ....

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  • What Motivates YOU?

    Hey Summit Fit Dojo-ers...We want to hear what motivates YOU to get up and try your best each day, and give your all in every workout! Do you have a favorite quote?  Maybe it's a picture of that "perfect" outfit, or a fit and healthy physique. If you had to sum up fitness in one word...what would it be??? Shout it out!  Let us know what words, phrases, quotes, and pictures motivate you to kick it up a notch! You never know...you might see your favorite words or phrase on a Dojo wall in the near future! ....

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  • Interval Training – Working the Legs

    Tabata workouts came from Japanese professor trying to help the Japanese Speed Skate team. Interval training is also known as High Intensity Interval Training (HIIT) or a Tabata Workout.  Tabata training is a great form of conditioning, strength training, and weight loss, in a short amount of time. 40 seconds / 20 seconds / 3 sets / 3 rounds
    Cone Jumps
    Flutter Kicks
    Air Squats
    Push Ups
    200 Meter Jogs Basically you will do 40 seconds of training during each exercise, get a 20 second break between each exercise, and do 3 sets per exercise.  Once you've cycled through the workout, then repeat the round again for a total of 3 rounds. Enjoy! ....

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  • Obstacle Course Training: Hercules Hoist

    In classical Greek mythology, Hercules was a divine hero famous for his strength, as well as for numerous adventures. Those who participated in the Spartan Military Sprint had an adventure of their own, with the Hercules Hoist. This obstacle consisted of cement boulders (50 lbs for women and 100 lbs for men) which were to be hoisted (pulled) approximately 15 feet high. To complete this obstacle, Summit Fit Dojo Spartans approached the rope that the boulder was attached to, reached up overhead as high as possible and grabbed the rope.  Then, they lowered their body weight slowly to the ground, raising the boulder approximately half way to the top of the 15 foot hoist.  Then, with ....

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  • Veggie Burger

    If you're not a fan of beef, veggie burgers can taste just as good as red meat. Buy a meatless patty, such as vegetable, soy or grain. The mushroom burgers are delicious. Serve on a toasted whole wheat hamburger bun (smallest size) with 1 t. light mayonnaise, lettuce and tomato.. Serve with raw veggies. Serving size:
    1 patty and bun with toppings Calories:
    274 Fat:
    6g Saturated Fat:
    1g Fiber:
    5g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply ....

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  • July 6th Workout | ABC...123

    It's Saturday morning....Time to go for a nice long run.  Stretch those legs and then hit the pavement, the trails, or the treadmill for a 30-45 minute run.  Switch it up!  Alternate every 1/4 mile between sprints, inclines, or race pace. If you can't get out for a run...then try this workout on for size: ABC...123
    Start with 1 rep of each, then 2, then 3...all the way to 12.  This workout is FOR TIME, so get busy! A
    lternating Lunges (1-1 count) B
    urpees (don't forget your pushup!) C
    runches D
    iamond Push-ups ....

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  • July 5th Workout: The BBQ Buster

    Looking to work off those hot dogs, hamburgers, and baked beans from yesterday? Well look no further.   This workout will do the trick.  Stay focused and keep your intensity level high and you will emit more smoke than a smoke bomb!!! THE BBQ BUSTER
    25 of each | 4 Rounds for time Push Ups (make them inclines to step it up a notch) Elevated Crunches Mountain Climbers (1-1 count) Step Ups or Alternating Lunges (1-1 count) Leg Lifts Jump Rope or Jumping Jacks ....

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  • Workout: The Century Mark

    The Century Mark. If you push yourself hard enough, you'll be spent at the end of this workout. This is one of the workouts we did last week during our Summit Fit Dojo Fitness class . This was a tough class for many people, but everyone got done in about 25 minutes.  We ended up doing fitness kickboxing at the end! The Century Mark

    100 Kettlebell Swings
    100 Lunges
    100 Atomic Leg Lifts
    100 Push Ups
    100 Medicine Ball Wood Choppers 1 Round for time. You think you can handle our workouts? Come checkout one of our classes.  We are currently offering 2 free week of training. Space is limited, so reserve your spot! ....

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  • Summit Fit Dojo Holiday Closure

    Summit Fit Dojo will be closed in honor of Independence Day Thursday July 4 - Saturday July 6. Classes will resume on Monday July 8th. Happy 4th of July!  Enjoy your family, your friends, and your weekend. If you are looking to get in a good workout over the holiday weekend, check our website or Facebook page on July 5th and 6th! ....

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  • Obstacle Course Training:Slip Wall

    I think the best two words that sum up the Spartan Military Sprint Slip Wall are "Holy Mother"! Seriously....The Slip Wall was intense!  The wall itself was about 8 feet tall, and was placed at about a 45 degree angle.  Let's not forget the fact that it was covered in mud and water, as were the ropes that were used to pull yourself up to the top. Have you ever tried to climb up a slippery surface...even a wet slide on the playground?  It's hard!  Now add to that the fact that YOU are covered in mud, the rope provided to you is covered in mud, and you have nothing but your upper body strength and your sense of drive to get you to the top! As you may be aware by this point, our ....

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  • English Muffin Pizzas

    Though our English Muffin Pizza isn't gourmet pizza, it's quick, easy, and healthy. Lightly toast a whole grain English muffin. Divide toppings over the 2 halves: 1/4 cup pizza sauce/spaghetti sauce, vegetables such as mushrooms, spinach, or bell peppers (better if they are slightly cooked), and 2 T. reduced fat mozzarella cheese. Heat until cheese is melted and sauce is hot. Serving size:
    2 muffin halves with toppings Calories:
    246 Fat:
    5g Saturated Fat:
    2g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right ....

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  • No 5:30pm Class on Friday June 28th

    There will be not be a 5:30pm class today, Friday June 28th, 2013. Tomorrow's 9am class will take place as well as all regularly scheduled classes next week, July 1-3. ....

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  • Obstacle Course Training: Trenches

    If you've been following the articles in the previous weeks then you have surely realized that the Spartan Military Sprint was not only a challenging obstacle race, but also a very muddy one!  Obstacle number fifteen, the trenches, was no different.  This obstacle included waist high muddy trenches covered  overhead by a heavy netting,which required one to race through the trench in a hunched or crouched position. Sounds like fun right???  Well it was, and the Summit Fit Dojo Spartans   along with many others handled the muddy trenches like champs. Our Spartans prepared for this obstacle race by training for months in advance.  They built up and improved their stamina and endurance ....

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  • Working Out In The Spring

    Training outside can give you a change of pace in your normal training. Training outdoors is a great way to enjoy the great outdoors and change up your workout routine It’s spring time now, and many people are beginning to head back to the gym again to get ready for the summer. Training outside is probably one of the most exciting things to do, instead of heading to a gym. Why is that? Well, for one it’s a change of scenery. By running, jogging, or walking outside you’ll have a chance to enjoy the outdoors a bit more.  Plus, getting fresh air while you exercise is always good. If you are a runner / jogger, then this is also a good way to start developing your leg muscles more, ....

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  • Obstacle Course Traing: The Traverse Wall

    A few definitions of the word traverse, compliments of the Merriam Webster online dictionary include: 1:
    Something that crosses or lies across. 2
    :
    An obstacle or adversity. 3:
    The act or an instance of traversing :
    crossing :
    a lateral movement. Those definitions accurately sum up obstacle number fourteen of the Spartan Military Sprint , the traverse wall. They say a picture is worth a thousand words, so instead of trying to explain to you what the traverse wall is, how about a visual instead: Imagine crossing this wall when it is covered in mud and straw. Now, unless you were in the first heat of this event, your ability to conquer the traverse wall became ....

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  • Basic Bagel

    If prepared correctly, bagels are great breakfast and / or lunch ideas. Toast 1/2 whole wheat bagel, spread with light cream cheese and all-fruit jam or honey. Add a 1/2 cup of fresh fruit. Calories: 186 Fat: 2g Saturated Fat: 1g Fiber: 2g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Obstacle Course Training: Throwing a Spear

    Obstacle course races can "throw" some challenging events your way.  Some that leave you wondering if you will make it through in the first place, and others that make you wonder HOW you made it through after all.  Sometimes you are faced with obstacles that seem foreign.  That was the case for me during obstacle number 13 of the Spartan Military Sprint ...The Spearman! Yes, this obstacle was just like it sounds...throwing a spear (or javelin) at a man...made out of straw. Each Spartan received one chance to throw a spear at a fairly large target of a man made out of straw.  If the spear did not hit and STICK in the target, then 30 penalty burpees were in order. How do you train for ....

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  • Obstacle Course Training: Log Hop

    Holding the plank can help to strengthen your core Training for an obstacle course race really requires core training.  In fact, they could be called obstacle "cores" races. When I say core, I don't just mean the abdominal muscles, but the entire core which includes every muscle group from the shoulders to the hips.  A strong core allows us to be more powerful in our physical actions. When we have a strong core, we are able to use our entire body to complete a certain movement, instead of just one limb.  For example, in our kickboxing classes, we first teach the basic form of punches and kicks.  Once a member has learned the basic form, they are able to "get behind" their punches and ....

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  • Obstacle Course Training: Barbed Wire Crawl

    If your idea of fun includes army crawling through the mud and under barbed wire, all while being pulled on, pushed at, and sprayed by icy cold water from a fire hose....then the Spartan Military Race barbed wire crawl is for you! I'm not just talking muddy water....this obstacle was pure S-L-O-P!  It included several sloppy moats that were four to five feet deep, as well as plenty of slippery hills to crawl up, and many many yards of army crawling or flat out body rolling under barbed wire. Our Summit Fit Dojo Spartans trained in advance for the army crawl...minus the mud. What muscle groups does the army crawl target?  First and foremost it was designed for survival.  Keeping ....

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  • Light French Toast

    Though french toast is a bit difficult to make healthy, follow our recipe for a better alternative. Dip a slice of whole grain bread in 1/4 cup egg substitute, sprinkle with cinnamon. Brown each side in skillet coated with nonstick cooking spray, Serve with 1 t. reduced calorie margarine and 2 t. light maple syrup. Add 1/2 cup fresh raspberries or other fruit. Calories: 204 Fat: 5g Saturated Fat: 1g Fiber: 6g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call ....

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  • Obstacle Course Training: Atlas Lift

    Summit Fit Dojo Spartan participating in the Atlas Lift obstacle. Every obstacle faced in the Spartan Military Race requires mental strength and physical fitness, and many of the challenges cross over into day to day life.  Consider obstacle number ten in the Spartan Military Race, the Atlas Lift. The Atlas Lift obstacle required participants to lift a concrete boulder and swiftly carry it across an open field, drop the boulder, perform five Spartan Burpees, and then lift and carry the concrete boulder back to the starting position. Though most of us don't lift and carry heavy boulders in our day to day routine, we do find ourselves having to squat and lift heavy objects.  Whether ....

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  • What Is A Kettlebell

    So, when many people first come into our training facility, they basically have no clue to what a kettlebell is…  what it looks like… how to use it… and how great of a workout it will actually give you. Checkout this article we posted about kettlebell workouts . In addition, we've decided to talk about Kettlebells to our audience, so they have a better understanding of what they are and how to use them. Check out this YouTube video. And, if you wanna see more videos on YouTube subscribe to our channel at: http://www.YouTube.com/BroomfieldBootCamp ....

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  • Obstacle Course Training: Climbing A Wall

    In a  lot of my small group classes I coach people through obstacles, be it mental or physical.  Some of the hardest obstacles to overcome are the mental barriers.  These can include gaining the mental toughness to keep pushing even when your mind is telling you to stop, or the mental barrier of believing that you can in fact perform a specific exercise.  Sometimes we must even overcome the barrier of getting to class in the first place!  Whatever the mental barrier is, we must train our minds to be just as strong, if not stronger than our bodies....and get over that wall! In the Spartan Military Race  participants also had to overcome physical barriers, in the form of a six, seven, ....

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  • First Week of Fitness Training Outside

    Training outside is fun and exciting. Not mundane and boring! This week we were actually able to train outside for the first time this year on both Tuesday and Thursday. With all the rain and crazy weather we’ve been having during the past couple of months, it’s been pretty crazy. But, we are now back on ‘Colorado’ weather! If you’ve missed out on our Outdoor Small Group Fitness Training , then you need to come by and check it out. Everyone says they’ve been enjoying the sessions because they like being outside, in the fresh air, where it’s not stuffy. We agree! Here’s what we did on both those days.
    Tuesday Outdoor Boot Camp

    Interval Training – Working the Legs
    40 seconds / 20 ....

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  • Healthy Quick Side Dishes

    Side dishes don't always have to be bland and boring!
    Veggies (to eat plain or as a salad topping)

    Carrots
    Celery
    Cucumbers
    Broccoli
    Spinach
    Cauliflower
    Asparagus
    Jicama
    Tomatoes
    Bell Peppers (red, green, yellow)
    Radishes
    Mushrooms
    V8 Tomato Juice
    Tomato/Vegetable Soup (or other broth based soup)
    Portable Fruits

    Whole apples
    Oranges
    Plums
    Nectarines
    Peaches
    Tangerines
    Grapes
    Pears
    Sliced Melon (watermelon, cantaloupe, honeydew)
    Berries (strawberries, raspberries, blueberries, blackberries)
    Crunch / Salty

    Baked tortilla and potato chips
    Pretzels
    Rice and Popcorn Cakes
    Microwave Popcorn (light)
    Baked, Whole Grain Crackers ....

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  • Fitness Classes Begin in New Location June 11

    It's official!  Summit Fit Dojo will begin holding classes in our new location: 1975 W. 120th Avenue, Westminster CO. 80234 on TUESDAY JUNE 11TH, 2013! That's right!  We received our certificate of occupancy, and are excited to move in to our new place. As we have quite a bit of equipment to move and set up, we will not hold classes on Monday June 10th. If you are looking for something to keep you active, then get some fresh air and go for a 3 to 5 mile run, a hike, or a bike ride.  Add some hills to the mix, or better yet...perform 30 burpees after each mile! As for the remainder of classes on Friday June 7 and Saturday June 8, they will take place in our current location.
    ....

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  • Obstacle Course Training: The Weaver

    Do you have the strength to weave through the beams on this obstacle? The Weaver is an A-Frame shaped obstacle, consisting of logs or beams that one must "weave"  through, going over one beam and then under one beam, to the top of the A-Frame and back down the opposite side.  Sounds crazy right? Well it is, and it was obstacle number five at the Spartan Military Race .  Though a large percentage of participants opted to bear crawl up one side of the obstacle and down the other, it was still a challenge.  Imagine being 20 feet off the ground, bear crawling over 3 foot gaps!  That's crazy too! Well our Summit Fit Dojo Spartans might be crazy, but they weaved and/or crawled their ....

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  • How important is it for a fitness program to be supervised?

    Our Certified Personal Trainers will help you meet your goals, while making sure you stay safe during every training session. Every now and then some of our athletes ask us why we do not train with them during our Summit Fit Dojo Westminster Fitness Classes . Our response has always been the same. “You are not here to train with us, you are here to be pushed and motivated.” In addition, we need to supervise our clients and make sure they are doing the exercises properly. With that said, here’s an article from Matt Brzycki
    , a guest writer for American Fitness . He is a the Assistant Director of Campus Recreation, Fitness at Princeton University. Good news for personal trainers: ....

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  • 6 Easy Steps To Choosing a Successful Wellness Program

    Selecting a wellness program can be easy, by following these simple steps. By following these 6 easy and informative steps to select a fitness weight loss program , you'll begin to see the benefits of why it's important to be proactive before making a commitment to a wellness program. It will increase the chances of you staying motivated, being successful of achieving your weight loss goals, and help you keep off what you've worked off during your fitness training sessions. Most importantly, it will keep you safe while making a lifestyle change.


    #1 Talk To Your Doctor
    Before you pursue any fitness weight loss program, talk to your doctor. Make sure your overall health is good ....

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  • Obstacle Course Training: Plyo Box Jumps

    To perform and land a plyo jump correctly, keep the shoulders and knees in alignment with one another. Have you ever heard of the Hobie Hop?  If not, you are in for a treat.   This was obstacle number four at the Spartan Military Race 2013.  At the start of this obstacle, each participant was given a heavy weight rubber band (about 3") to place around their ankles.  Each participant then had to hop...or in some cases waddle, up the side of a hill.  Add to that the fact that approximately every 2 feet there was barbed wire stretched taut across the width of the hill, and the wire was anywhere from 12" to 18" off the ground, causing one to have to hop up and over the wire, up hill, ....

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  • Tuna and White Bean Salad

    Very simple and healthy alternative to a tuna salad. Pack a large bowl of a red or green leaf lettuce salad (2 cups), topped with 3 oz. albacore tuna, 1/2 cup white beans, 1/2 cup tomato wedges, 1 T. chopped red onion and 3 chopped Kalamata olives. Bring along a light Italian dressing or your own delicious dressing made with 1 T. red wine vinegar, 1 t. olive oil, dried basil, salt and pepper. Serving size:
    1 salad with dressing Calories:
    276 Fat:
    9g Saturated Fat:
    2g Fiber:
    8g Thanks to Health E Meals for the recipes. To learn more about our Small Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the ....

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  • Summit Fit Dojo is Still Under Construction

    Summit Fit Dojo is 95% complete....with an estimated move in date of June 10, 2013. As many of you know, Summit Fit Dojo was hoping to move to our new location by Saturday, June 1st 2013 — with the goal to have our 1st class by June 4th. Well, it looks like that’s NOT going to happen.
    Why? Inspections. There have been some setbacks in getting the electrical panel connected, and since Xcel hasn’t connected the meter, the City of Westminster can not schedule an inspection. Additionally, the plumbing will be finalized by Monday June 3rd, with the goal of having the inspection on Tuesday. So, even though our Certificate of Occupancy may be awarded on Wednesday or Thursday of next ....

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  • Obstacle Course Training: Monkey Bars

    Monkey bars aren't just a child hood memory, they are an obstacle in the Spartan Race. Remember when you were in grade school and one of the funnest parts of the day was recess?  Who didn't love running around from the swings, to the slide, and finally to the monkey bars! Well, the Spartan Military Race allowed us to all relive part of our childhood with their own version of the monkey bars...on steroids. Seriously, the monkey bars that everyone stumbled upon at obstacle number three were incredibly high off the ground, and the distance between each bar was a longer than normal stretch.  Let's not even talk about the fact that the bars were at various heights, causing the need to ....

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  • Sandbag Workouts at Summit Fit Dojo

    Sandbags aren't just used to create a barrier, but also for fitness training classes at Summit Fit Dojo Yet, ANOTHER reason why Summit Fit Dojo offers such a great workout program is because we vary our training regimen by adding Sandbag
    Workouts
    . That’s right… Sandbags workouts. Sandbags workouts add variety, instability, and other types of functional movement. As we discussed in previous posts, functional movement is a great method of working out because your body performs motions that are very typical, and you do not need to place your arms, legs, or torso in positions that are unnatural.
    What Are Sandbags?
    Well, honestly, there is nothing special about this equipment. If you ....

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  • Is Fitness Kickboxing A Great Alternative For Low Impact Training?

    Fitness kickboxing has proven to help reduce joint pain and potential knee injuries. Fitness kickboxing has become a popular sport, however it has also become a great form of exercise for those who wish to improve their fitness levels and their health. Unlike running, jumping rope and other high impact sports that can improve your overall health but, wreak havoc on joints, fitness kickboxing at Summit Fit Dojo can be adjusted to burn calories, increase your metabolism and heart rate and offer a low fitness alternative to other low impact training such as riding stationary bikes or walking on treadmills. Fitness Kickboxing Done Right For those who are interested in fitness ....

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  • Obstacle Course Training: Over Unders

    Jumping over a wall, crawling under a wall, and jumping through a wall. Spartan Military Race obstacle number two...over, under, and through. You guessed it, for this obstacle we had to go over a wall, under a wall, and yes....through a wall. This type of obstacle requires total body strength, as well as flexibility, and agility. The Summit Fit Dojo Spartans rocked this obstacle by way of push ups, pull ups, endless bicep curls, burpees, medicine ball slams, squats, and many other challenging training methods. Let's tackle going over the wall first.  Well, that requires a strong upper body and core.  Our members complete many training sessions, that include push ups ....

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  • Bagel, Cream Cheese, and Lox

    Next time you get a bagel, try a whole grain bagel with lox cream cheese Spread half of a whole wheat bagel with light cream cheese, add an ounce of smoked salmon. Serve with 8 ounces of orange juice blended with a small banana. Calories: 361 Fat: 7g Saturated Fat: 2g Fiber: 2g Thanks to Health E Meals for the recipes. To learn more about our Broomfield Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Obstacle Course Training: Jumping a Moat

    Granted, the moats at the Spartan Military Sprint weren't this big... but they were big... The Spartan Military Sprint really started out with a bang! The first obstacle of the day (besides just showing up!) was the Moats. These were three water filled moats, that were anywhere from four to five feet across, and very slippery and muddy. Each moat had just a few steps in between, allowing just seconds to prepare to leap again. Our Summit Fit Dojo Spartans conquered the moats due to their hard core obstacle course training. That's right, our members prepared for months if not years in advance with distance running, sprints, step-ups, knee tucks, and plyo-box jumps (just to name a ....

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  • Resistance Bands Exercise Training

    Resistance band training is used by some of the best personal trainers and professional athletes. Another reason Summit Fit Dojo is one of the top group fitness programs in Broomfield, Westminster, Thornton, and Erie, Colorado is because we incorporate resistance band training. Once again, most of the movements when training with resistance bands is functional movement, meaning they are not out of the ordinary of your daily movements, as machines would possible do.
    What Are Resistance Bands?
    Resistance bands are tube-like, rubber bands, that have one handle on each end of the band. Some bands have more resistance than others, therefore, you can customize the tension when you ....

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  • The Best Form of Self Defense Training: Fitness Kickboxing

    Fitness Kickboxing is a great form of real self defense, without the bumps and bruises. It's no secret that any type of training for fighting is one of the most rigorous physical exercises anyone can do. It tends to make you use absolutely every part of your body, and fitness kickboxing is no exception to this rule. The benefit of using fitness kickboxing as an exercise routine is that you are killing two birds with one stone. On the one hand, you're working out your body to a strong degree in the following ways:
    Hand Eye Coordination
    Increased Conditioning
    More powerful muscles (in both arms and legs for punches and kicks)
    More Flexibility
    More Endurance All of these ....

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  • Stacy's Story: Spartan Strong

    Coach Stacy and her husband Adam post Spartan Military Race. The first weekend of May a group from our very own Summit Fit Dojo competed in the Spartan Sprint.  This is my story. I came.  I saw.  I conquered.  4.5 miles of fire, dirt, icy water, tires and burpees ain’t got nothin’ on me.  At least that’s what I told myself at the start line!  Then the horn sounded and we were off!  I didn’t make it over the first jump and landed in chest deep icy mud water.  Not how I pictured starting the race. But I crawled my way up the muddy bank and kept going.  I completed the first obstacle, made it through the second easily and came upon a giant set of monkey bars.  I bravely climbed up, ....

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  • Obstacle Course Training: Running 4 Plus Miles

    Summit Fit Dojo can help you run through the entire race of a Spartan Military Sprint So, last week we told you we were going to come up with a series of weekly posts on how to prepare you for an obstacle course race , such as the Spartan Military Sprint. You can take these exercise tools and tips, and simply apply them to your obstacle course training for an upcoming race.  But, since Summit Fit Dojo is Spartan, we decided to give you tips on how to accomplish the Spartan Military Sprint. The first obstacle is to prepare for a 4-5 mile run. Spartan does not typically reveal the mileage of a race.  They simply say, it will be "approximately" X miles -- give or take a few extra ....

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  • Summit Fit Dojo Testimonial Event...And The Winner Is

    Thank you to everyone that submitted testimonials over the past two weeks.  We received some amazing stories and  dramatic before and after photos. You are all truly inspiring.  You work hard everyday that you attend small group training.  You are conscientious about what you put into your bodies, and the results speak for themselves! So....check out the video below to see if you won a bit of pampering for all of the hard work you have put in thus far! Thank you again for sharing your experiences with Summit Fit Dojo.  It not only helps us to be better coaches for all of you, but will also inspire others along their fitness journey! ....

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  • Italian Omelet

    Omelets are a great way to add variety to your breakfast, by adding different veggies and meat. Scramble 1/2 cup egg beaters; add in 1/4 cup chopped roma tomatoes, basil and an ounce of lowfat mozzarella cheese. Serve with whole grain toast and 1 t. lowfat margarine. Calories:
    255 Fat:
    8g Saturated Fat:
    3g Fiber:
    3g Thanks to Health E Meals for the recipes. To learn more about our Broomfield Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Obstacle Course Training: Spartan Race Military Sprint

    Coach Javier, Marek, Coach Stacy, and Adam (Stacy's Husband) Obstacle Course Races have become the new craze recently.  From the Warrior Dash , Tough Mudder , Devil Dash , and Spartan Race -- all of these mud runs are beginning to gather a huge following. Now a days, who cares if you can run a fundraiser 5K race, or a local 10K like the Bolder Boulder , or Denver's popular  Colfax Marathon , which is coming up this weekend...  People wanna know if they can actually accomplish a mud run / obstacle course race.  And be able to stay alive at the finish line. Now we're not downsizing these other races.  We are avid supporters of our local races in Colorado.  But just follow us... ....

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  • Do thermogenic products really help you lose weight?

    Many people think that thermogenic weight loss pills will ACTUALLY help them trim their waistline. Rather, it will trim your wallet! In an effort to lose weight, many individuals take thermogenic products, . It’s thought these pills and drinks increase resting energy expenditure (REE). Researches randomly assigned 18 subjects to receive either three capsules of a commercially available thermogenic product or a placebo (vitamin E). Those who consumed the thermogenic product increased their REE by 17.3%, 19.6%, and 15.3% after one, two, and three hours post ingestion, respectively. Meanwhile those who consumed the placebo decreased their REE at the same time points. But how many more ....

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  • Egg Sandwich

    McDonald's (TM) has made these breakfast sandwiches popular, but don't lower your health standards... plus, do you know where the meat came from??? Toast a whole wheat English muffin, spread lightly with light mayonnaise, add scrambled egg substitute, slice of reduced-fat American cheese, bacon bits. Wrap in paper towel and heat in microwave for 15 seconds. Calories:
    263 Fat:
    9g Saturated Fat:
    3g Fiber:
    2g Thanks to Health E Meals for the recipes. To learn more about our Broomfield Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or ....

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  • Kettlebell Workouts at Summit Fit Dojo Training Center

    This piece of equipment is over 100 years old, yet has regained popularity recently. The first reason to exercise at Summit Fit Dojois that we train you to learn how to use kettlebells as a way of building lean muscles, losing weight, and increasing your conditioning. Kettlebells have been the latest rave in the fitness industry because they are safe (when used correctly), effective, fun, and different. The ironic thing about kettlebells though… they have been around for more than 100 years. And, all of a sudden they are gaining popularity again.
    What Are Kettlebells?
    If you watch the Biggest Loser, than you may have seen kettlebells being used by many of the participants. If not, ....

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  • Are Your Workouts Getting Boring?

    Are you tired of big box gyms?  Do you dread another day of running on the boring treadmill, spacing out to the TV that has been tuned in front of you?  Are your fitness classes overcrowded? Summit Fit Dojo has heard your plea for something new and different. We offer small group training classes that are sure to spice up your workout routine, and your physique.  Come and see how different we are from a big box gym. Our workouts will challenge your skill, endurance, physical and mental strength, and more!  Plus....we never do the same workout twice.  So you will not get bored with your workouts, and your body will be constantly challenged due to muscle confusion. What are you waiting ....

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  • Summit Fit Dojo Has Been Framed!

    Most anyone will tell you that if you want something to look complete you need to frame it.  Think about it, you have a great picture, but it really pops when put in the right frame.  Or maybe your vision is a little blurry, but put on those frames, or eyeglasses, and everything becomes more clear. Well, the framing is complete at our new location and I must say that it looks AWESOME!  It's not just our our members that are taking on a new shape....so is our Dojo. A view from the front door of our new location, looking towards the back of the building. The contractors are working at a steady pace, and we are still on track for our June 1st target date.  If you haven't driven by ....

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  • Yogurt ‘N Waffles

    A classic American breakfast with a healthy spin. 2 lowfat whole grain toaster waffles, topped with 1/2 cup each fat-free vanilla or plain yogurt and fresh berries. Calories: 224 Fat: 2g Saturated Fat: 0 Fiber: 4g Thanks to Health E Meals for the recipes. To learn more about Summit Fit Dojo's Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • How To Calculate Your Caloric Intake

    Calculating your caloric intake shouldn't be your main concern, but if you need to know, follow our formula. Many clients are always asking me: ” do you know what my caloric intake should be?” And, my response is always the same: “it really depends…” It’s not that I am trying to avoid the question, rather it’s simply me trying to explain that it varies from person to person. As a Group Fitness Head Instructor I need to make the best recommendation to our clients on an individual basis. Now, the FDA recommends a generic daily intake of approximately 2,000 calories per day, which is a bad recommendation. However, it’s not a “one size fits all” recommendation. And, sometimes I tell ....

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  • Take Your Training To The Next Level

    Summit Fit Dojo is proud to introduce FitRanX, a revolutionary training and ranking system that will help you to take your training to the next level! Where do you rank?  Maybe you are just beginning your training routine....or maybe you have been training for quite some time and are now ready to take it to the next level.  Whatever the case, Summit Fit Dojo has a program that will help you to succeed! Ask yourself...what keeps you motivated?  What gives you the constant drive to stay focused and take it to the next level?  We asked our self (and a few others) this same question, and came up with this answer: A ranking system. That's right...Summit Fit Dojo is proud to introduce ....

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  • Talk Of The Town Testimonial Event

    Share your journey....you never know who you might help along the way! Summit Fit Dojo has the best members....and their results don't lie!  Our clients have put in the hard work and dedication to shed hundreds of unwanted pounds and inches. They have beat the odds with various ailments, rehabilitated sore joints and muscles, and gained not only long lean muscle, but amazing self confidence and mental strength too! Now it's their time to share the good news! Beginning May 1 - May 18 Summit Fit Dojo will be holding a "Talk of the Town Testimonial Event". Here's how it will work: Share your  Testimonial Questionnaire anytime May 1-18 and receive 1 entry... Share a before and ....

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  • Toast with Cottage Cheese and Tomatoes

    Toast, Cottage Cheese, and Tomato Take a slice of toasted whole grain bread, top with fat-free cottage cheese, tomato slices, and dried basil. 1/2 apple. Calories: 170 Fat: 2g Saturated Fat: 0 Fiber: 5g Thanks to Health E Meals for the recipes. To learn more about Small Group Westminster Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Nutritional Coaching


    Nutrition Coach
    Summit Fit Dojo is one of the few small group personal training fitness centers in Westminster, CO that educates, teaches, and helps our clients reach their fitness goals not only through exercise, but ALSO nutritional coaching. You can be like everyone else and eat an unhealthy diet, spend 1 - 2 hours at the gym and continue to complain that you're not getting any results. The issue is that most people neglect proper nutrition as part of reaching their weight loss goals, when in reality it plays a significant role.  As professional fitness coaches, we tell our clients that they should eat nutritious fruits, vegetables, lean meats, and healthy fats about 80-90 percent of ....

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  • Fitness Kickboxing

    Science has revolutionized the fitness industry; our fitness kickboxing program will transform your body.Science has revolutionized the fitness industry; our fitness kickboxing program will transform your body. Summit Fit Dojo Fitness Kickboxing is our exciting and innovative, fat burning, small group fitness kickboxing session that is a little different than your normal aerobic and strength training classes from big box gyms. We've actually taken the workouts from professional fighters and athletes in combat sports, and applied them to our fitness kickboxing classes. But we left the bumps and bruises to the professionals!
    During every session you will have the opportunity to burn ....

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  • Stacy's Blog: Fitness Plateaus....How To Break Through Them

    Trust the process. Make the small changes that are necessary to give you the results you want to see. I was reading Oh, the Places You’ll Go!! By Dr. Seuss to my kiddos the other night and came across the section below.  It’s exactly where I am at right now with my fitness… “You won’t lag behind because you’ll have the speed.  You’ll pass the whole gang and you’ll soon take the lead.  Wherever you fly, you’ll be the best of the best.  Wherever you go, you will top all the rest.  Except when you don’t. Because, sometimes you won’t. I’m sorry to say so but, sadly it’s true that Bang-ups and Hang-ups can happen to you.” I like being the best.  But right now I am totally hung up, ....

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  • Re-Grand Opening Special

    Their Workout Is Our Warm Up! Summit Fit Dojo is the leading small group fitness training center that offers the BEST
    total body workout and nutritional coaching to residents in Westminster, Broomfield, and Thornton CO. Our programs are designed to help you meet your fitness goals, including:
    Weight loss for special events
    Training for competitions and races
    Toning muscles for a lean, sculpted look
    And, improving your overall health At Summit Fit Dojo , you'll begin to see a difference in your physique and looks,  how your clothes fit, and in your energy level.  And, many of our first time clients loose as much as 10 pounds and / or 1 pant size in 30 days or less! ....

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  • Toasted Grilled Cheese and Tomato Soup

    Grilled Cheese and Tomato Soup is such a staple in American homes, that making it healthy requires minor tweaks. Lightly butter 2 slices of whole grain bread. Place buttered sides together to place in Ziploc bag. Also add a slice of reduced fat American or cheddar cheese. When ready to eat toast both sides of bread and melt cheese in a toaster oven. Serve with a cup of tomato soup. Serving size:
    1 sandwich, 1 cup of soup Calories:
    424 Fat:
    8g Saturated Fat:
    3g Fiber:
    8g Thanks to Health E Meals for the recipes. To learn more about our Small Group Westminster Fitness classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on ....

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  • Fitness Myths #3

    Having a "lazy" day is necessary in life. Having a recovery period between workouts will help you rebuild your muscles. Have you ever heard of fitness myths that were bizarre, yet thought that maybe the “secret” to losing weight and getting in shape? Well, we are here to help clear the air on some fitness myths out there. That way, you can move on with your workouts, and realize the truth. Fitness Myth #3:
    Only slackers take days off. This is a CRAZY myth! The body is not designed to train and exercise 7 days per week. If a normal adult did this, your body would not have time to actually recuperate and rebuild your muscles. Truth be told, after a certain amount of time of ....

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  • Summit Fit Dojo is Moving to a New Location

    Check out our new location near 120th Ave and Tejon. Have you heard.....Summit Fit Dojo and The Dojo of Karate are getting some new digs!  That's right, we will soon be moving to a new location just two miles south, near the area of 120th and Tejon Strreet in Westminster Co. The new location will offer a bit...actually A LOT more space, the ability to add more fitness classes, and of course...a shiny new location to get a grueling workout or personal training session! The contractors started work this week.  They are currently installing plumbing for the bathrooms.  Over the next several weeks the total transformation will unfold.   We will share the progress with you weekly, so stay ....

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  • Tabbouleh Salad

    A different Mediterranean cuisine packed with nutrients and high in flavor. Use 2 ounces couscous or cracked wheat to make a salad with 1/4 cup chopped tomato, 1/4 cup chopped cucumber, 1 teaspoon chopped fresh mint, 1 teaspoon olive oil, 1 clove chopped garlic and 1 tablespoon lemon juice. Serve with 2 ounces sliced chicken or turkey breast. Serving size:
    1 salad Calories:
    307 Fat:
    7g Saturated Fat:
    1g Fiber:
    2g Thanks to Health E Meals for the recipes. To learn more about our Broomfield Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you ....

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  • Camaraderie at Summit Fit Dojo

    Our members train hard, and also know how to have fun and support one another along the way! Camaraderie is described in the dictionary as "mutual trust and friendship among people who spend a lot of time together".  Like words include fellowship, companionship, and friendship. Camaraderie is one of the many attributes I love about Summit Fit Dojo.  As the Fitness Program Director and Coach , I look forward to seeing each member for the scheduled workouts.  I appreciate that members come in early and share part of their day with me.  I value the fact that members look forward to their workouts.  Some have even told me that "this" is their new fix, their new crave. I also enjoy ....

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  • Bouncing Back Into Shape After Baby

    I know that if I take the time, accept where my body is at and focus on where I want to be that I will get there. Let me start off by telling you that having a baby does a number on your body.  I really wish I had one of those bodies that just naturally bounced back post-pregnancy.   During my pregnancy I worked out consistently, watched what I ate, and I still gained more weight than I had anticipated. After my daughter was born I thought that since I had put in quite a bit of workout time during pregnancy that the weight would just magically fall off and I would be back in shape and in my skinny jeans really quickly.  That is so not the case!  I also mistakenly thought that since I ....

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  • Fitness Myths #2

    Crunches won't give you 6 pack abs... so why do we make our clients do them? As many of you know, there are several fitness myths out there. Our goal is to reveal the truth behind some of these myths to give you a better understanding about fitness and heath. Fitness Myth #2:
    Doing crunches will get you six-pack abs. This is one of the biggest misconceptions about exercise in general, but more specifically with crunches, or just ab workouts in general. Doing crunches, or any type of ab exercise will increase the form
    of your abdominal muscles, however, they DO NOT reduce fat
    . The only TRUE way to get six-pack abs (and losing weight quickly) is by following a proper nutrition ....

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  • No 6:00am Class Tuesday April 9

    Due to the impending storm, there will be NO 6:00am CLASS ON TUESDAY APRIL 9TH. Check back with our Facebook page or website to find out about the remaining scheduled classes. Enjoy those extra zzz's and be ready to work hard upon your return! ....

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  • Cheesy Toast

    Place a slice of reduced fat American cheese on a slice of whole grain bread. Put in toaster oven to broil until cheese is melted. Serve with an orange. Calories: 200 Fat: 5g Saturated Fat: 3g Fiber: 7g Thanks to Health E Meals for the recipes. To learn more about our Westminster Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Chicken Breasts with Red Pepper Sauce

    Chicken is one of the best lean meats to eat. 2 medium tomatoes, peeled, seeded and chopped 1 small onion, chopped 1 medium red bell pepper, chopped 1 tablespoon fresh parsley, chopped 1 tablespoon fresh basil, chopped ¼ teaspoon dried thyme 1/8 teaspoon cayenne pepper ¼ teaspoon fresh ground pepper 4 skinless, boneless breast halves, pounded to ¼ inch thickness 2 tablespoons canola oil ½ cup white wine Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add chicken ....

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  • Broomfield Fitness Kickboxing

    Total Body Workout Fitness kickboxing has been recognized as a great all round, total body, exercise training program, which incorporates strength training, metabolic conditioning, core development, balance, and coordination. The techniques that are used in Summit Fit Dojo's fitness kickboxing classes are easy and effective to perform and execute. From basic punches, standard strikes, and various kicks, you'll begin to shed and burn more calories in a 45 minute session than normal group fitness classes that last 1-hour. In addition, every fitness kick boxing training session is led by a well qualified and certified fitness kickboxing coaches . They have been properly trained to help ....

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  • A Busy Mom's Fitness Journey: Balancing Time

    Week 3 - Down 9lbs and 6 inches! Let's talk about balancing time.  As a mom, not only do I balance family and personal time, but I also balance fitness time. This week I would like share with you my fitness experience with  PFT .  What is PFT....it stands for Physical Fitness Testing. We complete a series of fitness  tests for time the first week of every month at Summit Fit Dojo. I’ve been completing PFT for over two years, so you think I’d be used to it, yes? Not the case for me. The first workout of every month I walk into Summit Fit Dojo with butterflies in my stomach, thinking… have I done enough to improve over last month? Did I put in enough time? What if I have a bad run? ....

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  • Another Summit Fit Dojo Marketing Video

    So, last month we posted a Summit Fit Dojo marketing video that we created on iMovie. Below is our 2nd video we created and published on YouTube.com Let us know what you think! ....

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  • Balancing Family Fitness and Nutrition

    Summit Fit Dojo offers challenging small group fitness classes and nutritional coaching for all fitness levels from those who have never worked out a day in their life, to the fitness enthusiasts.  Many of our members are moms, working to get back in shape and regain some energy, and of course some "me" time. Stacy C. is a long time fitness client of Summit Fit Dojo.  She is also a stay-at-home mom, and one of Summit Fit Dojo's fitness coaches. Stacy recently welcomed her third child, a baby girl, and is now focused on balancing her life with three kids, working out regularly, eating properly, and trying to work off the baby weight...again! Learn how Stacy gets through each day and sets ....

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  • Fitness Myths #1

    Fitness myths are EVERYWHERE... Where they come from, we have no idea... but we'll help you bust them! There are many fitness myths out there. Some may be “somewhat” true, while others are simply myths and carry no truth whatsoever. We are here to help clarify a few basic myths. Myth #1:
    You need to drink exactly 64 ounces of water everyday. We are not all designed equally. Some of us are tall or short, big or small, fit or overweight. With that said, there is not a universal number of ounces of water we should consume during any given day. The days you workout, you should consume more water then the days you rest from a workout. However, keep in mind that staying hydrated is ....

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  • What's the craze about barefoot running?

    It may sound crazy, but barefoot running can really give you added benefits to your fitness training. Barefoot running has become one of the latest fitness movements in the industry. About 3 years ago on Fox 31 News: Good Day Colorado with Dan Daru, there was a newscast on a barefoot running club in Boulder, Colorado that ran barefoot… whether it was cold or hot. The newscast was filmed in the middle of January and many of you know that January in Colorado can be a bit chilly. Anyways, barefoot running isn't new to our society, as it has been around for centuries.  Many civilizations either had no footwear, or minimal footwear. While running with good, comfortable shoes helps ....

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  • Stir Fried Beef with Vegetables

    Stir Fried Beet With Vegetables 2 tablespoons canola oil 1 clove garlic, pressed 12 ounces boneless sirloin steak, trimmed of all visible fat, thinly sliced ¼ cup burgundy wine 1 yellow onion cut thinly into wedges 1 red pepper, seeded and cut into slender strips 2 celery stalks, chopped 4 ounces of sliced mushrooms 4 ounces thinly sliced carrots 3 tablespoons lemon juice Sauté the beef in the oil with garlic and half of the red wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Sauté the onion, celery, red pepper, and carrots until the onion is tender – about 4 minutes. Add the remainder of the red wine. Add the mushrooms; stir-fry ....

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  • Stacy's Story...A Busy Mom's Fitness Journey

    With three kids under 5, Stacy still finds time to train at Summit Fit Dojo. By now most of you have seen me, either getting my sweat on with you; or, if you’re lucky, hollering in your ear to keep going and work toward your goals.  What you may not know about me is my story. I started working out at Summit Fit Dojo in December, 2010.  I came to Summit Fit Dojo about 7 months after I had my second little boy, overweight and hoping to find a place to help me. I had lived most of my life in the “slightly overweight” category.  You know the one, where you can still fit the sizes (barely) in the mainstream stores but nothing ever seems to fit right.  My self-confidence was so low ....

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  • One Of A Kind Fitness Training Classes

    Fitness training classes shouldn't be the same boring exercises, rather unique workouts that make exercising fun. Summit Fit Dojo offers fitness training classes and weight loss programs taught by former World Champion Martial Artist and Certified Personal Trainer, Javier Lozano, Jr . — owner and head instructor of Summit Fit Dojo & The Dojo of Karate. He offers a new fitness program that is designed to help you meet your fitness and weight loss goals by using unique training and exercise techniques that are not martial arts based, rather, exercises that many professional fighters and athletes use in their everyday training. Summit Fit Dojo is a licensed facility of the Fighting ....

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  • Delicious Oatmeal

    Oatmeal is a great breakfast food that is quick, easy, and healthy -- when paired correctly. 3/4 cup of steel cut oatmeal, topped with 1/2 cup fruit and 1/2 cup vanilla soy milk. Calories: 299 Fat: 4g Saturated Fat: 1g Fiber: 7g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Fitness Myths #4

    Where do these fitness myths come from?  Is there some sort of “urban legend”? Or do people just make them up. While we may not be able to tell you where some fitness myths come from, we can tell you that some fitness myths are simply misunderstandings of health and wellness. We are here to help clear things up about what is truth, and what is fiction. Fitness Myth #4:
    Lifting weights will make you look like a man. Javier Lozano, Jr is the Head Fitness Instructor at Summit Fit Dojo, and he talks to many newbies over the phone, via email and other outlets, and they want to lose weight, but not get “muscular” or “cut”. Well, here’s a fact that you CAN
    take to the bank. Women have ....

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  • Poached Chicken Lunkowski

    Chicken is one of the best lean meats to eat. Four boneless, skinless chicken breast halves 2 tablespoons canola oil 1 cup sliced scallions 2 garlic cloves, crushed 1/8 teaspoon cayenne pepper 1 bay leaf ½ teaspoon ground cloves 4 medium tomatoes, peeled, seeded, chopped 1/8 teaspoon ground saffron (optional) 1/8 teaspoon ground pepper 1 tablespoon red wine In a large frying pan, heat oil over medium heat. Add scallions and cook until lightly browned (about three minutes). Add garlic and cayenne pepper; cook one minute. Add tomatoes, red wine, bay leaf, cloves, saffron and pepper. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Place chicken on top of ....

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  • Thornton Fitness Kickboxing

    Fitness Kickboxing Program Is The Best Weight Loss Program in Thornton Thornton fitness kickboxing training center has become an incredibly popular place to lose weight and improve your overall cardio.  Our fantastic Thornton fitness classes have been developed to ensure that you improve every area of your body, from toning your arms, trimming your hips and waist, and building lean muscle in your legs by performing several different strikes, punches, kicks, and blocks including body movement. After just a few classes in our Summit Fit Dojo Fitness Kick boxing classes, you will soon realize the benefits of our program are immense, including better confidence in your ....

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  • What’s The Deal With Fitness Boot Camps?

    Many people are hearing more and more about Fitness Boot Camps. They are popping up left and right! If you didn’t know, a fitness boot camp is a military type of physical fitness training program that is conducted by a personal trainer, gyms, or military personal. Fitness boot camps combine multiple types of exercises such as strength training, running, conditioning, interval training, by using body weight exercises, weights, resistances, and other types of tools. A typical boot camper (or athletes) is trained to exercise large or compound muscle groups during every workout. That way, a client will gain stronger core muscles, develop lean muscles along the arms, abs, and legs, and ....

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  • Westminster Fitness Kickboxing

    Fitness kickboxing may be a new kid on the fitness block but its parent sport – kickboxing–has deep roots. It is an equipment based exercise program with the most common being heavy bags and training pads. Sessions should then be held in a fitness training center or a commercial gym where the necessary equipment can be used. At Summit Fit Dojo , sessions begin with cardio warm-up including light stretches followed by repetitive yet intense series of punches, kicks and hand strikes, among other self-defense moves inspired by kickboxing. The result: Resistance and cardio training rolled into one exercise program. The question then is: How do you choose the best Westminster fitness ....

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  • Showing Up Is Not Enough

    Success is 90% attitude. Having the mental strength to keep pushing through will help you to achieve the results you are looking for. I recently had a conversation with someone who is frustrated because they are not getting the results they want from their workout routine.  This individual has tried all types of different workouts, including recreation centers, high priced gyms, personal trainers, and more. One of the comments shared was that they have been working out two or three times per week, and they are not seeing or feeling any significant changes. My response was this…showing up is NOT enough.  There is a quote that states “90% of success is just showing up”.  I say that’s a ....

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  • Cereal and Berries

    Cereal and berries will get you the necessary fruit and grains your body needs to get you through the morning. One serving (3/4 cup) high fiber cereal (such as bran flakes, wheat chex, grape nuts, shredded wheat), 1/2 cup fruit or berries, with 1 cup vanilla soy milk. Calories: 290 Fat: 4g Saturated Fat: 0 Fiber: 8g Thanks to Health E Meals for the recipes. To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Grilled Polish Vegetables

    Vegetables may not be your first food option, but should be a staple in your diet. 1 small cabbage, cored 2 tablespoons olive oil ½-1 teaspoon onion powder (optional) 1/8-¼ teaspoon black ground pepper 4 medium carrots cut into 1-inch pieces 2 celery ribs cut into 1- inch pieces 1 small onion cut into wedges ½ pound whole fresh mushrooms 1 small green pepper cut into pieces Cut cabbage into 6 wedges; spread oil on cut sides. Place cabbage on a piece of heavy-duty foil, about 24 inches by 18 inches. Sprinkle with onion powder, if desired and pepper. Arrange remaining vegetables around cabbage.  Seal the foil tightly. Grill, covered, over medium-hot heat for 30 minutes or until ....

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  • Thornton Fitness Classes

    Uniquely Designed Fitness Classes Summit Fit Dojo isn't just another "fitness studio", "gym", or "training center".  We are actually a small group personal training studio that offers training sessions with no more then 15 clients per class.  This allows you to get better, and more individualized fitness instruction from our fitness trainers.  In addition to our total body workouts we offer, you'll also be educated and taught how to eat correctly with our uniquely designed Nutritional Coaching. Keep reading to see how we aren't your normal gym with muscle heads and gym rats running around... Certified Fitness Coaches For starters, we only hire the best and most qualified fitness ....

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  • Westminster Fitness Classes Discusses The Benefits of Functional Body Training

    Even a child has better functional body movements then most adults... Functional body training
    , as defined by Wikipedia is a classification of exercise which involves training the body for the activities performed in daily life. Basically, the normal movements you perform in your day-to-day life, is the essence of functional body training. Functional body training is a must if you want to keep from depending on others for your needs, and live to complete your goals in life. This type of training focuses on strengthening the large muscle groups needed to complete the usual tasks of daily living.  From squats, to presses, situps, and other exercises, functional body training can ....

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  • What is Strength and Core?

    It's no coincidence that your abs could look like this, if you focused on strength and core training. Did you know that exercises that develop strength and core muscles isn’t a fade, rather two of the oldest forms of fitness? Then again, everything that’s old is new again… Many people tend to have a common misperception about strength training by envisioning a sweaty, man grunting, while trying to finish 1 more rep during a bench press. Though this may be a common stereotype, strength training is extremely important because it develops more muscles, which will burn more calories, resulting in weight loss. They typical recommendation by government standards is that adults do ....

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  • Tuna and White Bean Salad

    Tuna salads can be a great low calorie high protein lunch alternative. Pack a large bowl of a red or green leaf lettuce salad (2 cups), topped with 3 oz. albacore tuna, 1/2 cup white beans, 1/2 cup tomato wedges, 1 T. chopped red onion and 3 chopped Kalamata olives. Bring along a light Italian dressing or your own delicious dressing made with 1 T. red wine vinegar, 1 t. olive oil, dried basil, salt and pepper. Serving size:
    1 salad with dressing Calories:
    276 Fat:
    9g Saturated Fat:
    2g Fiber:
    8g Thanks to Health E Meals for the recipes. To learn more about our Westminster Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out ....

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  • Resistance Bands Fitness Workout

    We like to call this resistance bands workout: Rockin With The Bands
    . Resistance Bands are a great piece of equipment to train with when you're on the road or stuck at home. If you think that working out with Resistance Bands is easy… well, you haven’t really trained with them then, the proper way. There are all sorts of ways on how to use Resistance Bands.  Here, we use them in an Interval Based Training method. Here’s the workout. 40 Seconds On / 20 Second Break / 5 Rounds

    Military Press
    Bicep Curls
    Punches from the chest
    Tricep Extensions
    Squats
    Push Ups
    Laterals However, you don't get to move to the next exercise until you've performed each exercise for 40 ....

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  • Classes on March 9 2013

    Wondering if we will be holding classes tomorrow, Saturday March 9th? The snow may or may not have hit by morning.  If we receive too much snow...then grab a shovel and get busy. Check back on the web page or visit us on Facebook,  after 8am tomorrow to find out if classes will take place. You can also contact us directly at 720-248-0449. Hope to see you soon! ....

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  • Sautéed Broccoli ala Madrid

    Could broccoli possibly be the healthiest vegetable on the planet...? Scientists think so... 1 teaspoon extra virgin olive oil 2 or 3 garlic cloves, minced 1 onion, diced 4 or 5 button mushrooms, thinly sliced 1 or 2 tomatoes, diced 1 head broccoli, cut into small flowerets, withy stems peeled and thinly sliced Bring a large pot of water to boil over high heat. Add broccoli and cook until bright green but not completely tender, about three minutes. Plunge into cold water to stop the cooking process and preserve the bright color. Heat oil in a skillet over medium heat. Add garlic, onion and cook, stirring for two to three minutes. Remove cover and stir in broccoli. Simmer ....

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  • What Is Your Purpose

    You must have a purpose to help you stay motivated while working towards your goal. We talk a lot in our workouts about vision and purpose.  Let me ask you a question, if you were to jump in the car and head out on a road trip would you not first plan out a course. You would map out some landmarks along the way so you knew how far you had gone, or how far you still needed to drive to reach your final destination.  You might even plan out an alternate route as a backup….just in case. This same type of planning and vision is necessary for your fitness and nutrition routine.  You need to know why you are putting forth the effort in the first place!  There is no wrong answer here….”what ....

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  • How To Follow The Caveman Diet

    It sounds weird, but following a Caveman Diet will give you the lean, toned, sexy look, you're looking... And, you don't need to look like this guy! So, at Summit Fit Dojo, we have a saying…
    “ You Can’t Out Train A Bad Diet ”
    And, if you think you can… well you’re out of luck. People that do not follow proper nutritional eating habits never reach their fitness goals of losing weight and getting in shape. In addition, when you’re trying to workout, you’re gonna get burned out quicker then you expect because the way you fuel your body will determine how you perform during the workout. Don’t believe us…?
    Look at professional athletes
    A great example is NFL All-Pro and future Hall of ....

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  • Quick and Light Breakfast

    Eating a healthy breakfast doesn't require a complicated meal. You just need to prepare them ahead of time. One cereal bar, and 1 cup sliced cantaloupe. Calories: 220 Fat: 3g Saturated Fat: 0 Fiber: 1g Thanks to Health E Meals for the recipes. To learn more about our Broomfield Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon. Or simply call us at: 720-248-0449. ....

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  • Bootcamp Workout: The Pyramid

    While these pyramids took Egyptians several years to build, our Pyramid Bookcamp workout, takes about 45 minutes! Here's a bootcamp workout that'll kick your butt! The Pyramid
    This is what it looked like.
    10 – 25- 40 – 25 – 10

    Cone Jumps
    Grinders
    Warrior Push Ups
    Toe Touches
    Kettle Bell Squats
    400 meter sprint For Time
    So, you started off with 10 reps, then go up to 25 reps, then up to 40 reps, back down to 25 reps, and down to 10 reps again. You would do all of the exercises with the amount of reps described above, and going down the list. Then you would finish the workout with a 400 meter sprint. All this for time, meaning you want to perform it as fast as ....

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  • Mongolian Spicy Cauliflower

    Cauliflower is one of the healthiest foods you can feed your body. 1 head cauliflower, about 1 ¼ pounds 2 small bunches of scallions 2 teaspoons black mustard seeds 2 teaspoons cumin seeds 1 teaspoon fennel seeds ½ teaspoon turmeric 1/3 cup warm water (105 F) ¼ cup olive oil 1/3 cup chopped fresh coriander or 8 fresh curry leaves Separate and cut the cauliflower into 1-inch florets. Peel the cauliflower stem and cut into thin slices. Set aside. Trim the scallions and chop them, including the entire green part. Set aside. Measure out the spices and place them, as well as the water, right next to the stove. Heat the oil in a wok or a sauté pan over high heat. When the oil is ....

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  • Wellness Spring Cleaning

    Fresh fruit is a great way to eat clean and nourish your system with the vitamins and minerals it needs. Cleansing and detoxification programs are becoming increasingly popular today and can range from the very good to the very dangerous. Today anyone can jump online to find a variety of detoxification programs from juice fasts to parasite cleanses, to eating nothing but apples for a few days. If you want to learn more about a HEALTHY
    and cost effective cleansing and detoxification program, attend our FREE Wellness Spring Cleaning seminar on Saturday March 16th at 10:00am. Contact Summit Fit Dojo at 720-248-0449 today to reserve your spot! ....

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  • Lentils With Brown Rice

    Here’s a great recipe from a client at the Summit Fit Dojo. 2 Tbsp olive oil. 2 Tbsp red wine vinegar. 1 Tbsp finely chopped shallots 1 Tbsp Dijon mustard. 1/2 tsp paprika. 1/4 tsp salt. 1/4 tsp ground pepper. 2 Cups brown rice. 1 Carrot diced. 2 Tbsp chopped fresh parsley. 1-15 oz can lentils OR 1 1/3 cup cooked lentils. Whisk oil, vinegar, shallots, mustard, paprika, salt & pepper in large bowl. Add cooked rice, lentils, carrots & parsley. Stir to combine. ....

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  • Family Fitness at Summit Fit Dojo

    Healthy habits can never start too early.  That is why we offer Family Fitness classes for parents and children ages five and older on the first Saturday of each month. Family Fitness classes provide an opportunity for parents and children to get fit together in a fun and safe environment.  The workouts are designed to accommodate any fitness level, and can offer a good challenge, a good deal of fun, or both! Children and teens should not see exercise as a chore, but as something they enjoy doing each day.  It can be in the form of a game or a sport. At Summit Fit Dojo the Family Fitness workouts are game oriented and fast paced so there is not time for boredom. Families have fun ....

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  • New Summit Fit Dojo Marketing Videos

    OK, so with all of these videos we've been recording over the past few months, and some, the past couple of years -- I've decided to compile a few of them and create some new marketing videos that have funny and cool themes. Thanks to the AWESOMENESS of Apple iMovie (yes, I'm one of them), and their theme-based video editing, it makes me look like a professional movie director. Over the next few days I'll be showing you guys some of the videos I have posted on our YouTube.com channel and see if you guys have a personal preference on which one is the best. So, if you're on Facebook, give us your feedback! Let me know what your thoughts are, since I'm just experimenting with various ....

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  • Wellness....Make It A Point

    Congratulations to everyone that took part in our most recent challenge, “Wellness...Make It A Point”! The six week challenge encompassed physical and nutritional health, and reinforced the importance of staying properly hydrated.  Our hope is that each of you took away at least one new healthy habit. Healthy habits really pay off! A shout out to our grand prize winner – Pete G!  Not only did Pete score big in points for wellness and nutrition – but he also won the grand prize - $500.00!!! Below is an email received from Pete in week two of the challenge: “Your program has been the best thing to happen to me in a long time.  I feel so much better about myself, and I know that what ....

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  • Westminster Fitness Classes

    What Is A Small Group Fitness Class? Summit Fit Dojo offers small group Westminster fitness classes to residents residing in North Metro Denver.  We have created one of the most innovative and uniquely designed group fitness programs on the market by helping you lose weight, get in shape, and start seeing a slimmer, thinner, sexier you. We train you to use your body, not machines, to generate energy by doing various exercises with pieces of equipment or body weight training. When you attend our small group Westminster Fitness Training Sessions
    at Summit Fit Dojo, you could be working out with a kettlebell, medicine ball, sandbags, dumb bells, resistance band or fitness kickboxing ....

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  • Broomfield Fitness Classes

    Small Group Fitness Classes All of our small group fitness classes are exactly that... small group fitness.  So, instead of training in a small gym with several sweaty bodies, we limit our small group fitness classes to about 15 clients per session. Why is this important? We want to make sure we deliver the best fitness instruction to all of our clients, and the only way to do this is by limiting our class sizes.  This will allow you to get personalized coaching from our Certified Personal Trainers that are willing to do anything to help YOU meet YOUR goals! No Two Workouts Are The Same Next, our group fitness session are always different.  Meaning, you'll never do the same ....

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  • You Can't Out Train a Bad Diet

    Do you work out so you can eat what you want? Do you justify that extra helping at dinner by telling yourself you’ll run an extra mile tomorrow?  If so, then you are hindering your weight loss and fitness goals. It’s true, you can’t out train a bad diet
    .  Reaching your full fitness and wellness goals requires 100% effort, with 20% of that effort coming from exercise, and 80% coming from nutrition . On average, MOST cardio or strength training workouts will burn 300-500 calories in one hour.  Some will burn more, based on the persons starting weight and the energy exerted, but for this example we will use an average of 300 calories burned in one hour. One pound is equivalent ....

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  • President's Day Workout

    Just a reminder that we are closed on Monday February 18th for Presidents Day.  However....you can still get in an awesome workout!  So get out there, work up a sweat, and then enjoy the rest of your day!  See you all on Tuesday February 20th for classes as normal! Hefty 40
    ( 30 minute AMRAP) 40  1 Legged Push Ups 40 Atomic Leg Lifts 40 Superman's 40 Mountain Climbers 40 Jump Knee Tucks ....

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  • Curbing Your Cravings

    This week we have been focusing on cravings, what they mean, and how to curb them. You all know the feeling.....it's 3:00pm in the afternoon on a work day.  You've been awake for 10 hours.  You've eaten breakfast, lunch, and a light snack or two, and you have done more in 10 hours than many people get done all day! But now you have hit that wall....your tired and hungry, and nothing sounds quite as good as that gooey chocolate treat from the vending machine to really satisfy. But does it really satisfy? The answer is NO. Really it's an imposter.....pretending to satisfy, when in the long run all it will do is sabotage your fitness and nutrition efforts, and pretend to give your body ....

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  • Small Group Fitness At Summit Fit Dojo

    Summit Fit Dojo offers some of the best total body workouts in the Westminster / Broomfield area by combining Kickboxing, body weight training, and functional movement, giving you better results then what you see at the gym. Don't believe us... Give us a call and we'll let you train 30 days for $30 only during the month of January, 2013. Checkout this video too! ....

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  • New Year's Eve Workout: "The Dirty Thirty"

    Happy New Year's Eve everyone!  We hope that your 2012 was a good year, and that 2013 will be even better!  Here is the final workout for the year..."The Dirty Thirty" Have fun with this one.  See you on January 2nd! The Dirty Thirty
    5 Rounds or 40 Minutes
    30 Warrior Push Ups 30 Jump Knee Tucks 30 Superman's 30 Tricep Dips 30 Air Squats 30 V-Ups ....

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  • Wednesday's Workout: "Holiday Crunch Time"

    We hope that you all enjoyed your holiday, and had a wonderful time with family and friends.  Perhaps there are still more festivities for you to enjoy.  Well Wednesday's Workout: "Holiday Crunch Time" will help you to get moving!  Afterwards make sure to stretch,  and then go and enjoy the rest of your day! "Holiday Crunch Time" For Time or 30 Minutes 100 Each: Crunches Leg Lifts Grinders (1-1) Rocky Twists (1-1) Toe Touches (1-1) Squats Alternating Lunges Right Leg Bridges Left Leg Brides Sumo Squats See you tomorrow! ....

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  • Dashing Through the Snow

    Is it going to be a white Christmas?  Snow is in the forecast.....but it isn't on the ground yet, which means that today may be a great day to get outside!  So tighten up those shoe laces and hit the sidewalk, trail, or treadmill for a 1 - 3 mile run! After your run complete the following sets: Burpees: 1-2-3-4-5-4-3-2-1 Alternating Lunges: 5-6-7-8-9-8-7-6-5 Push Ups: 5-6-7-8-9-8-7-6-5 Squats: 5-6-7-8-9-8-7-6-5 Burpees: 1-2-3-4-5-4-3-2-1 Make sure to stretch when you are all done.....and then go and enjoy your time with family and friends! ....

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  • Paleo Sausage Stuffed Peppers

    The holidays are upon us, which means that in addition to our daily routines, many of us are trying to cram in extras....extra shopping trips, extra social gatherings, extra cleaning before company arrives.......and extra calories with all of the holiday treats!  Well, this weeks recipe will hopefully save you a bit of time, to allow for the "extra's" minus the calories!  This is a wonderful crock pot recipe.....hope you enjoy it!
    Ingredients

    1 pound of ground Italian hot sausage
    5 assorted bell peppers (any color will do)
    1/2 head of cauliflower, grated or chopped into a “rice” consistency
    1 small (8 ounce) can of tomato paste
    1 small white onion, medium dice
    1/2 head ....

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  • Paleo Chocolate Chip Cookies


    A couple of weeks ago Summit Fit Dojo hosted a nutritional seminar.  It was based on healthier versions of sweet treats for the holiday season.  Many great recipes were shared, and taste buds were tingling with all of the amazing samples!  Below is one of the favorite recipes shared that day... Paleo Chocolate Chip Cookies .  These cookies are perfect to share during the holidays, or to leave out on Christmas Eve for the big man !


    Ingredients



    2 cups blanched almond flour
    2 tablespoons coconut flour
    1/2 teaspoon Celtic sea salt
    1/2 teaspoon baking soda
    1 tablespoon vanilla extract
    1/2 cup melted ghee or coconut oil
    1/2 cup coconut nectar or maple syrup
    3/4 cup dark ....

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  • Paleo Shepherd's Pie



    The Thanksgiving holiday is over, and now it is time to gear up for the next big holiday.  If you are worn out from the hustle and bustle that November and December bring, and just want to turn to comfort food, then here is a great option for you. It's comforting.....and healthy! Paleo Shepherd's Pie is a great meal to turn to on a cold day, and is also perfect to enjoy with your friends and family while watching the big game on Sunday! Ingredients

    2 tablespoons olive oil
    1 large onion, diced
    1 pound turkey or pork bacon, cut into 2 inch slices
    2 cups diced carrots
    2 cups diced celery
    1 pound organic grass fed ground beef
    ½ teaspoon celtic sea salt
    1 ....

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  • Saturday's Workout: This Ain't No Gravy Train

    Hope you enjoyed yesterdays Gut Buster.  It was a sure fire way to work off the stuffing and pumpkin pie.  Today's workout will help you to work up a sweat and really work the core.  It will also help to burn off those mashed potatoes and gravy.....step away from the left overs! " This Ain't No Gravy Train"
    10 Burpees (no cheating - do that push up!) 20 Sit Ups 30 Push Ups 40 Air Squats (4 Rounds or 30 Minutes...increasing each round by 10) ....

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  • Post Thanksgiving Workout: Black Friday Gut Buster

    Thanksgiving is a time to share with family and friends.  It's a time to express gratitude for the blessings that surround us.  We share family traditions, and enjoy good food like turkey; stuffing; and pumpkin pie. But after the food is gone and the holiday is over...we don't have to be grateful for all of the calories or the "love handles " that come with them!  It's time to work off that stuffing and pumpkin pie! (both pieces) Even if you're in a hurry to run out of the house and hit the black Friday sales you will have time for this Post Thanksgiving Workout..."Black Friday Gut Buster!" 2 Rounds or 20 Minutes
    50 V-Ups 100 Crunches 50 Grinders (1-1 count) 100 Crunches 50 ....

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  • Loaded Turkey Stuffed Twice Baked Sweet Potatoes

    With the Thanksgiving holiday quickly approaching I thought I would provide a recipe that involves turkey.  I'll bet you could even make this one with the left overs!  This recipe looks simply amazing!  I found it on paleomg.com .  If you haven't visited the website yet....you are missing out.  Great blogs and great recipes!  Check it out, and then get busy prepping those potatoes.
    Loaded Turkey Stuffed-Twice Baked Sweet Potatoes
    Ingredients
    1 lb ground turkey 2 large sweet potatoes ¼ cup Red Hot hot sauce 1 tablespoon fat (you could use bacon fat, or melted coconut oil) 1 yellow onion, diced 1 garlic clove, minced 2 teaspoons chipotle chili powder 1 teaspoon ground ....

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  • Confirmation

    Thank you for your interest in Summit Fit Dojo -- we are the Personal Training Fitness Studio in Westminster, CO.   We also serve residents in Broomfield, and Thornton, Colorado. This page simply confirms that you were interested in learning more about Summit Fit Dojo, and that we'll be sending you shortly our FREE
    report. Check your email, as you should have received a couple of emails from Summit Fit Dojo. If you have any other questions, feel free to call or email us at the following: Email - info@summitfitdojo.com Phone - 303-920-9747 And, feel free to checkout some of our most recent blog posts.  They range anywhere from healthy recipes to updates about our FitRanX ....

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  • Zucchini Breakfast Casserole

    Here is another great recipe from the Caveman Feast Cookbook.  George Bryant and Abel James have put together some amazing recipes!  I can't wait to try them all.  The recipe I chose to share with you this week is be perfect for breakfast, lunch, or dinner! Zucchini Breakfast Casserole

    prep time: 10 minutes | cook time: 30 minutes | servings: 6-8 Ingredients
    2 cups cooked and diced meat (use up those leftovers if you have them!) 1 zucchini, peeled using julienne peeler 1 red onion, diced 4 cloves of garlic, minced 8 eggs 2 tbsp basil Salt and pepper to taste 4-­6 pieces of nitrate free bacon Instructions
    Preheat oven to 350°F. Sauté onions and garlic until the onions ....

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  • Coffee Roasted Chuck Roast

    Thank you George Bryant and Abel James for compiling the AWESOME Caveman Feast Cookbook.  I recently purchased the cookbook for myself,and am loving all of the scrumptious recipes.  This week I am sharing Coffee Roasted Chuck Roast.  It is so tasty, and incorporates two of my favorite things....coffee and red meat!  So try it out....the prep time doesn't take long, and if you start it early enough on Sunday morning it will be ready just in time for the Sunday night game! Coffee Roasted Chuck Roast
    prep time: 15 minutes | cook time: 8 hours | servings: 4-6 Ingredients
    2-3 lb. roast of choice 2 cups fresh brewed coffee 5  peeled garlic cloves 8 oz of sliced mushrooms 1 sliced ....

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  • Fried Egg Chorizo Burgers with Caramelized Onions

    Craving a juicy burger and fries for the big game this weekend?  Try this caveman inspired burger on for size.  A friend of mine turned me on to this recipe (thank you TK) and I am hooked!  Pair this up with last weeks recipe of bacon wrapped sweet potato fries , and you're sure to win big with your family and friends! Fried Egg Chorizo Burgers with Caramelized Onions Ingredients
    1 lb ground beef 1 lb fresh chorizo (casing removed) 2 red onions, thinly sliced 6-8 eggs 2 tomatoes, thinly sliced 2 avocados, sliced 1 lime, sliced into wedges Salt and Pepper, to taste Coconut Oil Instructions
    Preheat oven to  400°F In a large bowl, combine ground beef and ....

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  • Lose Up To 10 Pounds In 30 Days At Westminster Fitness Boot Camp

    Our Westminster Fitness Boot Camp provides you with the opportunity to lose up to as much as 10 pounds in just 30 days. That’s our guarantee at Summit Fit Dojo, which serves the Westminster, Colorado, area. Losing weight is not just about regular exercise; while that is important, incorporating a nutritious diet goes hand-in-hand with making sure that you see weight loss results…guaranteed. Run by the husband-and-wife team of Javier Lozano Jr. and Susan Lozano , the Summit Fit Dojo promises that you will either see a loss of 10 pounds in a month or
    one whole pant or dress size
    in that specific frame of time, if you stick to its program to a tee. You have nothing to lose ! ....

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  • Westminster Fitness Boot Camp

    Uniquely Designed Fitness Boot Camp Our highly unique exercise program that puts your body through a state of muscle confusion, along with functional body movement (the way your body is designed to move), is just one of the ways we physically train all of our clients at Summit Fit Dojo's Westminster Fitness Boot Camp. Below is just a list of some of the exercise equipments and training methodology we address during bootcamps:
    Fitness Kickboxing
    Kettlebells
    Medicine Balls
    Sand Bags
    Resistance Bands
    Dumb Bells
    Body Weight Training
    Interval Training
    Steady State Training
    And many more! Keep in mind... all of our training sessions are unique and different.  So, ....

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  • Bacon Wrapped Sweet Potato Fries

    Bacon Wrapped Sweet Potato Fries
    So in our house bacon is known as “meat candy”.  Seriously...who doesn’t love bacon?  This weeks recipe is sure to please all of you bacon lovers…and is also a great snack to have on hand for football Sunday!  
    Ingredients
    2 medium sweet potatoes, cut into matchsticks (width of your pinky finger) 8 oz bacon (don’t use thick cut) Instructions
    Preheat oven to 420°F  and place oven rack in the center of the oven Slice each piece of bacon in half lengthwise, and then in half width-wise (you’ll  have 4 strips cut from 1 piece of bacon) Wrap 1 strip of bacon around 1 matchstick sweet potato (it should look like a candy cane… hello ....

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  • Salmon Cakes with Mango and Cilantro Salsa

    Looking for an appetizer to serve for Sunday's game?  Look no further than Salmon Cakes with Mango and Cilantro Salsa.  These are so delicious, and surprisingly easy to prepare.  This recipe makes four 3" cakes, however you could reduce them to 1" sliders, and savor every mini bite! Salmon Cakes with Mango and Cilantro Salsa
    Makes dinner for two adults. Approximate cooking time: 25 minutes
    Salmon Cakes Ingredients
    1 lb salmon fillet (skinless, with bones removed) 2 eggs 1 jalapeno pepper, minced 2 Tbs coconut flour Salsa Ingredients
    1 large ripe mango Olive oil 4 Tbs chopped cilantro Sea salt 1/2 cup red onion, minced Cooking Instructions
    1. Check salmon ....

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  • Paleo Pumpkin Muffins

    Fall has arrived! 
    There's a crispness in the air, leaves are changing, and pumpkin patches look like a sea of orange! Make the most of seasonal fruits and vegetables with Paleo Pumpkin Muffins! They are DELICIOUS , and are sure to score big with your family and friends. Even better, they are a healthier alternative....so go ahead and have one before the game AND
    one at half time! Paleo Pumpkin Muffins
    Ingredients
    1/2 cup coconut flour 1 tsp ground cinnamon 1/2 tsp ground nutmeg 2 tsp pumpkin pie spice 1/2 tsp baking soda 1/2 tsp table salt 1/2 cup(s) canned pumpkin 6 eggs 4 tbsp coconut oil, melted 1/3 cup maple syrup 1 tsp vanilla extract 1/4 cup walnut ....

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  • Dirty Girl Run

    On Saturday September 22 nd 2012, five members of Summit Fit Dojo got “down and dirty”, participating in the 2012 Dirty Girl Run , a mud run and obstacle course designed for women of all ages and athletic abilities. The Dirty Girl promises excitement, laughter, and camaraderie, so members of Summit Fit Dojo traveled to May Farms in Byers Colorado to participate and find out for themselves if the promise was true. The obstacle course included challenges such as “H2OMG”, a muddy water pit which most participants conquered by way of hands and knees, a cargo net climb known as “Get a Grip”, and who could forget “PMS” or pretty muddy stuff.  Seriously….who doesn’t love army crawling ....

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  • Easy Crockpot Meal for Football Sunday

    Here is an easy crock pot meal to serve on football Sunday, or any day of the week! Enchilada Chicken Stew
    Crock pot meals allow you to prepare a healthy meal, while saving time in the kitchen. Ingredients
    2 lbs chicken breasts 1 yellow onion, chopped 1 green bell pepper, chopped 1 (4oz) can of chopped jalapenos (drained) 1 (4oz) can of chopped green chili's 2 Tbs coconut oil 1 (14oz) can of diced tomatoes 1 (70z) can of tomato sauce 3 garlic cloves, minced 1 Tbs cumin 1 Tbs chili powder 2 tsp dried oregano salt and and pepper to taste 1 bundle of cilantro to garnish avocado to garnish Instructions
    1.  Pull out your handy dandy crock pot 2   Add raw chicken ....

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  • Baked Plantain Chips For Football Season

    These banana like fruits are packed with great nutrients and high potassium. Are you looking for a "healthier" snack to munch on before the big football game? Here's an idea for you: Spicy Baked Plantain Chips with fresh guacamole. Can you say YUM! Baked plantains are a healthy alternative to potato chips, and are really easy to prepare at home.  Here is what you will need: Spicy Baked Plantain Chips
    2 Green Plantains 2 Tbs Olive Oil 1 tsp Chili Powder 1/2 tsp Cumin 1/8 tsp Cayenne Pepper 1/2 tsp Salt Preheat oven to 400 degrees.  Remove plantain peels with a knife.  Thinly slice the plantains.  In a bowl, toss plantain slices with olive oil, spices and salt.  Spread in ....

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  • Semi Private Personal Training

    Summit Fit Dojo offers semi private personal training to clients interested in getting a more personalized training experience by having 1 to 4 clients in a session.  This allows you train with a Certified Personal Trainer, get a customized training program designed for your goals, and get the necessary attention and accountability to succeed. Whether you're preparing for a 1/2 or full marathon, wanting to increase your strength & conditioning for outdoor activities such as mountain climbing, snowboarding / skiing, or mountain biking. Or, you're simply wanting an awesome coach that teaches you proper exercise forms, encourages you every step of the way, holds you accountable by ....

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  • Run The Rocks 2012 Discount

    Hey Summit Fit Dojo Fans: Looking for a fun event to participate in? Join in on the "Run the Rocks 2012".... http://www.denverdailydeals.com/deal/denver/amlungassocofcoruntherocks ....

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  • Warrior Dash Obstacle Course Race

    What is a warrior? Well, according to Wikipedia.com , a warrior is a person skilled in combat or warfare, especially within the context of a tribal or clan-based society that recognizes a separate warrior class. However, according to Personal Fitness Director Lynn Voorhees , a warrior is the heart, soul, and determination found in each member of Summit Fit Dojo . On Saturday August 18th, and Sunday August 19th, several members of Summit Fit Dojo, along with family and friends, set out onto the battlefield, to compete in the worlds largest running series, " The Warrior Dash ". Collectively, a group of ten Summit Fit Dojo members traveled the long road up I-70 to Copper Mountain , ....

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  • Healthy Recipes

    Below are some healthy recipes we've taken the time to research and download for our new clients wanting to get a jump start on their new lifestyle change and eating habits. Feel free to download the healthy recipes and start experimenting with them and including into your daily lives. If you have any questions, please contact us , so we can assist you in any way possible.
    31 Quick & Healthy Breakfast Ideas
    31 Quick & Healthy Lunch Ideas
    31 No-Bake, Guilt-Free Desserts Try the recipes and let us know what you think on our FaceBook Page . ....

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  • Summit Fit Dojo Kicks Breast Cancer to the Curb

    Summit Fit Dojo will be kickin' breast cancer to the curb on Sunday October 7th, 2012.  Join us as we participate in the 20th anniversary of the Susan G Komen Race for the Cure.  To find out more information or register to join our "Summit Fit Dojo" team visit www.komendenver.org . ....

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  • Group Fitness Morning Sessions Added

    You requested it, and we FINALLY listened... After high demands, countless requests, and ongoing contemplation -- Summit Fit Dojo has added new time slots to their very popular, quickly growing Group Fitness Boot Camp classes. What does this mean? You get more options to get your workout on! See, when clients attend our fitness boot camps regularly and follow our unique nutrition guide, they begin to see amazing results.  Any where from 30 to 50 plus pounds lost in about 9 months or less. Seriously. Checkout our testimonials from various clients and their results. New Time Slots Below are the new class times we have added to our already growing Summit Fit Dojo boot camp ....

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  • Spartan Military Sprint Video

    Inspiration - Where do you get yours from? If you don't think that this video is inspirational, than we don't what is. Now, what we don't want you guys to think is that doing these obstacle course adventure mud run races are impossible.  But, they will give you a challenge.  They will test your physical abilities.  They will test your mental toughness.  They will test your endurance.  But... isn't that why life is so exciting -- all the tests we get to conquer and accomplish? If you're interested in doing the Spartan Military Sprint on May 4th 2013, Summit Fit Dojo has put together a team.  Simply email us and we'll love to get you guys signed up on our team. ....

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  • New Spartans Acquired At Summit Fit Dojo

    Many of us know that some of the best warriors to ever walk this earth were Spartans.  If you’ve seen the movie “ 300 ” than you’ll understand.  All of those Spartans were extremely fit and ready to take on anything. On Saturday, May 5 th athletes from various parts of Colorado and around the country met up in Ft. Carson, CO to do the first Spartan Military Sprint – an obstacle course mud run race hosted by the Spartan Race crew. The Spartan Race team hosts various obstacle course races throughout the United States, Canada and England – helping participants get off the coach and test their physical and mental skills. At the beginning of the year, clients training at Summit Fit ....

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  • Frequently Asked Questions

    Nope!  All you need is a great attitude, a willingness to work hard, and an awesome sense of humor.  Seriously.  Yes, our Small group personal training classes are challenging, but if it were easy, what would make you come back?  Would you get the results that you desire?  Exactly our point.  We have clients that have never followed a fitness program in their life, to clients who are training for marathons or obstacle course races -- all training together.  We can scale our workouts according to your fitness levels. We tell all of our clients to be prepared to train in everything and anything.  So, bring a good pair of running / cross-training shoes, a towel, some water (no Gatorade!), ....

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  • Privacy Policy

    We have created this privacy statement for Summit Fit Dojo Fitness Boot Camp in order to demonstrate our firm and continuing commitment to the privacy of personal information provided by those visiting and interacting with Summit Fit Dojo . We hold the privacy of your personal information in the highest regard. The following discloses our information gathering and dissemination practices for this website. We recognize the importance of protecting your privacy
    and our policy is designed to assist you in understanding how we collect, use and safeguard the personal information you provide to us and to assist you in making informed decisions when using our site. This policy will be ....

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  • Contact Us


    Where Are We Located?
    We're in the Park Centre Plaza behind Vectra Bank, next to Snarf's Sandwiches, and Kumon Learning Center.  Our small group personal training program is based on functional body training, muscle confusion, and interval training -- some of the best and most scientifically proven training methods! Below is our address so you can contact us:
    Summit Fit Dojo 1975 W. 120th Ave. #400 Westminster, CO 80234
    ....

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  • Fitness Coaches


    Javier Lozano, Jr.
    Owner / Head Fitness Instructor 22+ Years Experiece Certified Personal Trainer Certified Kettlebell Instructor American Red Cross CPR & AED Former World Champion FighterCoach Javier isn’t your “typical” fitness trainer. He’s accomplished a thing or two in his career as fitness professional and professional athlete.  Javier started his martial arts career at the age of ten.  By 15 years old, he decided to compete at a professional level in Sport Karate by traveling the United States.  In 2000 & 2001, Javier won a CKA Colorado State Title & a NASKA World Title as a Heavy Weight Fighter. Martial Arts & Self-Defense Accomplishments

    3rd Degree Black Belt in ....

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  • Class Schedule

    Times%20%2F%20Dates,Monday,Tuesday,Wednesday,Thursday,Friday,Saturday|6%3A00%20AM,%3Ca%20href%3D%22%2Fprogram%2Fsmall-group-personal-training%2F%22%3EGroup%20Personal%20Training%3C%2Fa%3E,%3Ca%20href%3D%22%2Fprogram%2Fsmall-group-personal-training%2F%22%3EGroup%20Personal%20Training%3C%2Fa%3E,%3Ca%20href%3D%22%2Fprogram%2Fsmall-group-personal-training%2F%22%3EGroup%20Personal%20Training%3C%2Fa%3E,%3Ca%20href%3D%22%2Fprogram%2Fsmall-group-personal-training%2F%22%3EGroup%20Personal%20Training%3C%2Fa%3E,%3Ca%20href%3D%22%2Fprogram%2Fsmall-group-personal-training%2F%22%3EGroup%20Personal%20Training%3C%2Fa%3E,|9%3A00%20AM,,,,,,%3Ca%20href%3D%22%2Fprogram%2Fsmall-group-personal-training%2F%22%3EGr ....

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  • Personal Training Fitness Programs


    Small Group Personal Training
    Our Small Group Personal Training sessions is a great way to get started with your new lifestyle change. Class sizes are less then 12 clients per session, giving you the opportunity to get focused instruction from professional fitness coaches. And, with how our Fitness Programs are designed, you'll never do the same workout twice!  read more +
    Fitness Kickboxing
    There is no secret to how much our clients truly enjoy our Fitness Kickboxing sessions, which is why we offer sessions that allow you to train on a heavy bag for approximately 10 to 12 rounds. You'll learn how to execute strikes, punches, kicks, and body movement that will shape your arms, tone your ....

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  • Home

    We Guarantee Results!
    Summit Fit Dojo offers Small Group Personal Training , Fitness Kickboxing , and Semi Private Personal Training for ALL
    fitness levels.  Whether you're a stay-at-home mom, working professional or former athlete -- Summit Fit Dojo can help you reach your fitness goals." And, yes, we GUARANTEE results.  How?  Why?  We've come up with a fitness & nutritional formula that works.  Period.
    Why We Are Different

    "You don't have to be great to start. You just have to start to be great."  That's a quote you'll find on our window in our personal training fitness studio. Some people have the misconception that they have to be "in shape" before they start ....

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  • Accepting August 8th Start Dates

    Hello GroupOn-ers… and all others interested in our fitness boot camp program. I wanted to update everybody and let them know that we are completely booked for the rest of June & July. It’s crazy, but we no longer have space in our fitness facility until the week of August 8th. So, if you would like to reserve your spot for boot camps, please follow the procedure in this link: http://www.summitfitdojo.com/k-got-my-groupon-what-do-i-do/ That way I can look at my nifty calendar and see what we have available. We do not have a waiting list for June and July start dates, as all reservations are rock solid. We look forward to seeing you guys in class! ....

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  • Still A Few More Personal Training Slots Available

    UPDATE!!
    No more spots available for June and July Boot Camp training.
    You must reserve your spot for August 8th and forward.
    —————————————————————- OK, so after some no-shows and canellations, we’ve got a few more slots available for clients. Here’s what we’ve got going for the month of June and part of July. Mornings @ 9am
    – Tuesdays, Thursdays & Saturdays — 0 spots available
    Midday @ 12pm
    – Mondays, Wednesdays & Saturdays — 0 spots available
    Evenings @ 8pm
    – Mondays & Wednesdays — 0 spots available
    Evenings @ 8pm
    – Tuesdays & Thursdays — 0 spots available
    Evenings @ 7pm
    – Fridays — 0 spots available

    Please follow the procedure in reserving your ....

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  • Still A Few More Slots Available

    We're full for June and July! UPDATE!!
    No more spots available for June and July Boot Camp training.
    You must reserve your spot for August 8th and forward.
    —————————————————————- OK, so after some no-shows and canellations, we’ve got a few more slots available for clients. Here’s what we’ve got going for the month of June and part of July. Mornings @ 9am
    – Tuesdays, Thursdays & Saturdays — 0 spots available
    Midday @ 12pm
    – Mondays, Wednesdays & Saturdays — 0 spots available
    Evenings @ 8pm
    – Mondays & Wednesdays — 0 spots available
    Evenings @ 8pm
    – Tuesdays & Thursdays — 0 spots available
    Evenings @ 7pm
    – Fridays — 0 spots available

    Please ....

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  • June & Part of July Fitness Classes Booked

    If you are able to do morning and midday classes in June and/or July, there is still vacancy. However, if you are looking to do EVENINGS
    in June and July, we are FULLY booked
    for those classes. We are now taking reservations for start dates of July 25 and forward.  Doesn’t have to be that exact date, but that’s what we are looking for now. So, please look at your calendars, plan ahead, and determine what days of the week and time slots you can participate. Thanks for your patience! Coach Javier ....

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  • Please Email Summit Fit Dojo Instead

    Hey GroupOn-Ers… We’ve received a TON of phone calls over the past 2 days… and well, we are trying our best to follow up by phone. If you could PLEASE email us with questions, and/or the information in the previous post, that would be preferred. That way when I’m up late at night figuring out how to schedule my classes, I can reply to you easily. Here’s our email: info@summitfitdojo.com And, if you are not Following Us On Twitter… you need too. @summitfitodojo And, like our fan page on FaceBook: http://www.FaceBook.com/BroomfieldFitnessBootCamp Rock on guys! ....

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  • K… Got My GroupOn… What Do I Do???

    Welcome! Are you ready to get your work on!! If not, be prepared! Honestly, our group personal training sessions are VERY fun, but they are also very challenging. Where Are You Located?
    I think Google is placing us ALL over the map… Go to the link below to find the exact location.  We are located on 120th Ave. and N. Tejon St. in the Park Centre Plaza Shopping Center. http://www.summitfitdojo.com/location/ What Do I Need? Make sure you have the following when you attend your 1st boot camp class with Fighting Fit Boot Camp in Broomfield.
    GroupOn Voucher — No voucher, no workout, no exceptions.
    Water — If you forget, go to the Safeway next door.
    Towel — You’ll be sweating. ....

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  • June & Part of July Booked

    We're full for June and July! If you are able to do morning and midday classes in June and/or July, there is still vacancy. However, if you are looking to do EVENINGS
    in June and July, we are FULLY booked
    for those classes. We are now taking reservations for start dates of July 25 and forward.  Doesn’t have to be that exact date, but that’s what we are looking for now. So, please look at your calendars, plan ahead, and determine what days of the week and time slots you can participate. Thanks for your patience! Coach Javier ....

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  • Please Email Us Instead

    Sometimes we get swamped with calls, emails work best for us. Hey GroupOn-Ers… We’ve received a TON of phone calls over the past 2 days… and well, we are trying our best to follow up by phone. If you could PLEASE email us with questions, and/or the information in the previous post, that would be preferred. That way when I’m up late at night figuring out how to schedule my classes, I can reply to you easily. Here’s our email: info@summitfitdojo.com And, if you are not Following Us On Twitter… you need too. @summitfitdojo And, like our fan page on FaceBook: http://www.FaceBook.com/BroomfieldFitnessBootCamp Rock on guys! ....

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  • K… Got My GroupOn… What Do I Do???

    Group On Daily Deal at Summit Fit Dojo Are you ready to get your work on!! If not, be prepared! Honestly, our small group fitness classes are VERY fun, but they are also very challenging. Where Are You Located I think Google is placing us ALL over the map… Go to the link below to find the exact location.  We are on the Northeast corner of 128th Ave and Zuni St. in the Safeway Shopping Center.  We are in a Karate school. http://www.summitfitdojo.com/location What Do I Need? Make sure you have the following when you attend your 1st fitness training class with Summit Fit Dojo in Westminster.
    GroupOn Voucher — No voucher, no workout, no exceptions.
    Water — If you forget, go ....

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  • June 13th Workout Of The Day

    Every now and then we like to post our workouts on our blog to let people know what what we do in our program, and to remind others how awesome they trained the night before. Tonight we did what’s called the Burn Out!
    It was designed as followed: 90 seconds on / 30 seconds off / 3 rounds

    90 Seconds – Medicine ball burpees
    90 Seconds – Jump Squats
    90 Seconds – Superman’s
    90 Seconds – Tricep Dips Each round our fitness clients needed to improve their repetitions from the previous round.  For instance, if you did 12 Medicine Ball Burpees, then your goal is to do 13 or 14 in the next round… At the end of the 3 rounds, we did 5 minutes of continuous cone ladders, where you run up ....

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  • Common Questions About Our Fitness Classes

    So, we’ve been receiving phone calls over the past couple of hours with questions about our Small Group Fitness Classes . I want to make the purchasing as easy as possible by answering some common questions.  If others come up, I’ll answer them throughout the day and post them on this page. Frequently Asked Questions
    When are your classes offered?
    We offer them Monday – Friday, with a potential start of Saturdays beginning June, 18th (depending on demand).  Currently, here’s our class schedule .  Basically, classes are offered in the mornings, midday, and evenings
    What does unlimited mean?
    It means you can attend 5 days per week… if your body can handle it.  Most of our ....

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  • Got Questions About Our GroupOn Daily Deal???

    If you’re wondering whether you should buy this smoking daily deal on GroupOn.com or not, I’ll simply say this. People are always seeing results in 4 weeks or less.  No joke.  Our classes get full quickly because clients invite their friends and/or they want to continue to see their results. I’d also checkout our  Testimonials Page , where you can see and hear what clients are saying. Or just Google Us: “Summit Fit Dojo”. Yelpers love our services (read the reviews that are ‘filtered’), and we are always making our classes fun and exciting. Finally, I don’t EVER offer a promotion like this.  You’re saving over 75% for a deal like this…  And, it won’t happen again. If you have any ....

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  • Got Questions About Our Daily Deal???

    If you’re wondering whether you should buy this smoking daily deal on GroupOn.com or not, I’ll simply say this. People are always seeing results in 4 weeks or less.  No joke.  Our classes get full quickly because clients invite their friends and/or they want to continue to see their results. I’d also checkout our  Testimonials Page , where you can see and hear what clients are saying. Or just Google Us: “Summit Fit Dojo”. Yelpers love our services (read the reviews that are ‘filtered’), and we are always making our classes fun and exciting. Finally, I don’t EVER offer a promotion like this.  You’re saving over 75% for a deal like this…  And, it won’t happen again. If you have ....

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  • Westminster Fitness Boot Camp Contest

    Are you ready to TRANSFORM your body in 6 weeks??? I know we’ve been talking about this topic over the past few weeks, but we’ve been waiting for the right moment to launch our latest fitness boot camp contest. And, many of you know that we are getting featured on GroupOn.com this Tuesday, June 14th as a daily deal for the Broomfield / Westminster area. With that said, we wanted to debut our latest contest. For some of you that didn’t know, we’ve held contests in the past that lasted between 4 and 8 weeks. Since so many people get great results in our fitness classes, we would give CASH
    as a prize to our contest winners.  Not a bad thing to win, when your clothes no longer fits and ....

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  • Group Fitness Contest In Broomfield & Westminster

    Summit Fit Dojo loves to host various fitness contests to reward our clients for their hard work. Are you ready to TRANSFORM your body in 6 weeks??? I know we’ve been talking about this topic over the past few weeks, but we’ve been waiting for the right moment to launch our latest small group fitness contest. And, many of you know that we are getting featured on GroupOn.com this Tuesday, June 14th as a daily deal for the Broomfield / Westminster area. With that said, we wanted to debut our latest contest. For some of you that didn’t know, we’ve held contests in the past that lasted between 4 and 8 weeks. Since so many people get great results in our small group fitness ....

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  • New Testimonial Page

    Checkout our frequently update testimonial page on our Summit Fit Dojo website. Over the past few of years, we’ve had several testimonials from past and current clients share their amazing and exciting experience training at Summit Fit Dojo. All of them have reached positive results from several inches lost, to weight melting off, and sculpting and toning of the muscles. If you don’t believe that our program can help you actually lose all that weight and meet your fitness goals, I challenge you to come in and take advantage of our Small Group Fitness Special. 2 free week of Small Group Fitness & Kickboxing training.
    Call today, or fill out the form on the right of the screen. ....

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  • New Athletes at the Summit Fit Dojo

    Summit Fit Dojo would like to welcome our new athletes so far for January 2011 1) Anne C. 2) Carol P. 3) Jamey N. 4) Erin K. 5) Josh K. Thanks for joining our fitness boot camp. We are excited to have you in our gym! ....

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  • Possible New Fitness Bootcamp Time Slots

    Summit Fit Dojo has been growing at an alarming rate, which is great because people are entrusting us with helping them achieve their fitness goals. With that said, we may be adding a new fitness bootcamp time slot in the morning, around 9:00am for 50 minutes. If this is something that may interest you, please contact us so we can see how many clients would be interested in attending a morning session. Thanks, Coach Javier ....

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  • Winter Beef Kabobs

    Are you looking for some healthy paleo recipes...?  Checkout this one -- Winter Beef Kabobs. 1 pound beef top sirloin or beef tenderloin steaks, cut 1 inch thick. 8 ounces medium mushrooms. 2 medium red, yellow, or green bell peppers, cut into 1 inch pieces salt. Seasoning:
    2 tablespoons olive oil. 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano leaves. 2 cloves garlic, minced. 1/2 teaspoon ground black pepper. Cucumber-Yogurt Sauce:
    1/2 cup plain, natural, yogurt. 1/3 cup finely chopped seeded cucumber. 2 tablespoons crumbled feta cheese. 1 clove garlic, minced. 1/4 teaspoon ground black pepper. 1/8 teaspoon salt. Cut beef steak into cubes. Combine seasoning ....

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  • Breast Cancer Boot Camp

    Westminster, CO -- May 18th 2010 --
    Breast Cancer is one of the leading causes of death among women.  There are several organizations out there, such as the Susan G. Komen Foundation, Avon Walk for Breast Cancer, and many more, that put on weekend long events where the entire country, regions, states, counties, and towns, can gather together to raise money and find a cure for breast cancer. Local fitness expert and certified personal trainer, Javier Lozano, Jr. is the owner and chief instructor at Summit Fit Dojo in Westminster, and plans on hosting their 1st Inaugural Breast Cancer Boot Camp on June 12th, 2010
    . Their goal is to raise over $3,000 and donate the funds to the ....

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  • Summit Fit Dojo Boot Camp Challenge Winner

    As many of you know, Summit Fit Dojo ran a Fitness Boot Camp Challenge during the last 4 week cycle. Basically, we challenged our athletes to follow our nutritional plan, workout 3 days per week in our boot camp and train on their own during the week too. By doing so, we guaranteed they would lose at least 1 inch around their waist and / or hips. In addition, we took everyone's body fat percentage, as we used that number as our baseline and used the value to determine a winner in our contest. The winner would receive 1 free month of training in our fitness boot camp. The best part about this contest was that our athletes really started to take their training a bit more serious ....

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  • Fitness Bootcamp Testimonials

    We've got more testimonials from our Summit Fit Dojo
    boot campers from getting amazing results. The average amount of weight these ladies are losing is about 4 lbs in 4 weeks... the healthy way. However, we've had these ladies lose approximately 2-4 inches on their waist, hips, and thighs by simply following our workout plan and nutrition program. Those companies that say you can lose 20 pounds in 4 weeks... though it may be possible, your biggest concern should be whether it's healthy... Losing weight is great. It's motivating, builds confidence, and makes you healthier. However, it's not worth the cost of your future health. So, when you're looking for a fitness program that ....

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  • Summit Fit Dojo Client Weight Loss Results

    Here is an example of our Summit Fit Dojo Boot Campers
    getting immediate results in simply 4 weeks of training hard, following our nutrition plan, and having fun. To the right is Sheri's results
    . The first set of numbers are from the week 1, while the 2nd set of numbers are from week 4. She's going to continue her training too because she's PROUD of her results!!! Notice that Sheri improved her 2 minute push-ups from only performing 8 to improving it by nearly 1 1/2 times to 22 push-ups in 2 minutes. Now, just wait until you see what happens in another 4 weeks... The next one is from Marival...
    She's already making a lifestyle change by training on her boot camp off days, ....

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  • More Fitness Boot Camp Testimonials

    This week we are concluding our 4 week session of the Summit Fit Dojo Fitness Boot Camp Challenge
    . The contest basically involved following a strict, yet easy to follow nutrition plan, working out in our boot camps 3 days per week, training on your own an additional 2-3 days per week, and having fun. An athlete that loses the most body fat percentage in 4 weeks, will receive 1 free Boot Camp session (4 weeks) the following month. With that said, we want to share some amazing testimonials and improvements from participants. Below is a group of early morning boot campers that train at 5:30am. Listen to what they have to say with their results in JUST 4 weeks... ....

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  • Selectig a Fitness Boot Camp in Broomfield & Westminster - Part 2

    Last time we discussed the importance of having a well educated and certified Fitness Boot Camp instructor , as well as a  professional facility. Today we are going to venture even further into selecting the best Fitness Boot Camp in Broomfield, Westminster, Thornton, Erie, or Denver Colorado. Below are some other tips that you should for when choosing boot camp program. Do They Offer Various Exercise Equipment? Now this is probably just as important as the actual Boot Camp Instructor's credentials. What type of equipment do they use? Is it enough to make the exercises different during each session? Is the exercise equipment well maintained and free of damage where you could get ....

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  • Fitness Boot Camp Challenge

    Summit Fit Dojo
    has started a Fitness Boot Camp Challenge
    for clients & residents of Broomfield, Westminster, Thornton, and Erie, Colorado. What that means is you will have the opportunity to earn a FREE
    month of training in our Summit Fit Dojo Boot Camp Program , if you become one of the people that loses the most percentage of body weight in 30 days. That's right.  We'll give you 1 FREE month
    of exercise and training in our proven fitness program... But... There's a catch... You have to follow EXACTLY
    how our Summit Fit Dojo Fitness Boot Camp Program is designed, including attending a minimum of 3 boot camp sessions per week, exercising on your own during off days, ....

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  • Westminster Fitness Boot Camp Launches New Time Slot

    Summit Fit Dojo will launch a new time slo t starting in April 2010.
    Fitness Boot Camp Instructor and Certified Personal Trainer, Javier Lozano, Jr . is the owner and Chief Instructor of Summit Fit Dojo. A premier fitness school serving residents in the Westminster, Broomfield, Erie, and Thornton area. "Many of the parents at our school have been requesting an evening Fitness Boot Camp, and we were just having trouble fitting it into the schedule" says Javier. "But we made a few adjustments, and were able to find a time slot." The new time slot will start on April 13th from 8:00pm to 8:45pm, and take place every Tuesdays and Thursdays for a 4 week session.
    Their fitness program ....

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  • Selecting a Fitness Boot Camp in Broomfield & Westminster - Part 1

    Fitness Boot Camps have been the latest craze in the fitness industry over the past couple of years, and has been steamrolling with even more momentum recently. People are always talking about the latest exercises, workouts, and how many boot camp sessions they've completed, as though they have done multiple tours through a war zone. So why is everyone jumping on this new fitness fad bandwagon? Well, probably one of the most obvious reasons is wanting to be accepted.  Most people join a new, trendy, activity that others are doing because they don't want to be left behind. In the 70s and 80s it was aerobic classes.  The 90s brought Tae Bo.  And now, it's muscle confusion and boot ....

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  • Fitness Goals - Is Your Goal Timely?

    Having a Timely
    goal is probably one of the most important parts about setting S.M.A.R.T. goals for fitness and exercise. We all want to lose weight, get in shape, feel better, look great in a bikini, etc. But when?!?! Putting an endpoint on your goal gives you a clear target.
    When making Timely
    goals, some examples can be specific dates: "I want to lose 10 pounds by June 1st, right before Summer kicks-off."  Or " I want to fit in my new dress for the company party." From there you than start working towards your goal, making sure each week you are taking the appropriate actions towards meeting it. Another example can be "I'm going to join a Small Group Personal Training fitness ....

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  • Fitness Goals - Are You Being Realistic About Your Goals?

    Personally, I would love to be a professional snowboarder that traveled all over the world riding some of the biggest mountains, best snow, and get all the free swag that comes with it... But... unfortunately that isn't Realistic
    .
    To set a Realistic
    goal it must represent an objective towards which you are both willing and capable of achieving.
    Now, we're not talking about EASY, rather do-able. To achieve a Realistic
    goal, it must be challenging, however, you should be able to accomplish it. An example of a Realistic
    Fitness Goal would be losing 1 pound per week, until you reach your ultimate goal of 50 pounds. If you calculate that correctly, you should be able to Realistically
    ....

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  • Fitness Goals - Can You Attain Your Goal?

    We love it when people are ambitious... But, sometimes, they are just not Attainable
    ! When setting fitness and weight lose goals , you need to make sure it is an attainable goal. For instance, losing 50 pounds could be an Attainable
    goal... however, that's a big number. A better way to look at losing weight is through the old saying: " you can only eat an elephant one bite at a time ." The same goes when you're setting goals for losing weight and getting in shape.  Make sure they are Attainable
    , but than break down the goal into smaller steps. One way of doing that is having a weekly goal of losing 1-2 pounds per week.  That is a very Attainable
    goal to do, when you combine ....

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  • Fitness Goals - Is Your Goal Measurable?

    Believe it or not, this is a common mistake by many goal setters. Making your goal Measurable
    is quite important because this is what will continue to drive you in achieving your goals.  It's basically your motor.  If you see progress, you will continue to push. A great way to see if your goal is Measurable
    is to ask yourself these questions: How much? How many? How will I know when it is accomplished? That way, you can see progress. For instance, you can measure weight lose by pounds using a scale or a tape measure around the waist. Whatever the case is, measure it! Summit Fit Dojo always Measures
    your goals.  Most people join our Small Group Personal Training because they ....

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  • Fitness Goals - Make it Specific

    Like we said before, goal setting skills are quite difficult, however, if you can get Specific
    with your goal, it's a start. When you make a Specific
    goal, you have a better chance of actually achieving the goal.  And, if you achieve your fitness goal, you've began to gain confidence and momentum to continue to move forward. For instance, a common Specific
    goal is lose 10 pounds, trim 5 inches around my waist , get promoted to Director of Sales,  or something along those lines. However, you need to remember that Specific
    goals should have the 5 W's too.
    What
    - What do I want to accomplish?
    Who
    - Who's involved? Your husband? Boyfriend/Girlfriend? Family? Friends?  This helps with ....

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  • The Benefits of Training In A Fitness Boot Camp, part 2

    Training In a Fitness Boot Camp
    can also increase your conditioning and cardio. By working those large muscle groups, such as the quads, hamstrings, gluts, and cavs, you are getting more oxygen to those muscles... which works the heart more because it needs to pump more blood down there. Cardio training builds a healthier and stronger heart. Summit Fit Dojo has one of the best Cardio workouts you can experience while trying to get back into shape.  Our Summit Fit Dojo Boot Camp
    will take you through 20 minutes of leg throbbing, heart pumping, almost complete exhaustion... but at the end you'll feel great! :) We take some of the revolutionary workouts that professional athletes ....

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  • Setting Fitness Goals - The S.M.A.R.T. way

    It's 2010 and many of us have set some goals for the new year. Some are pretty lofty goals, while others are just designed to get the ball rolling - rather a short or mid term goal. However, have you ever tried to set a S.M.A.R.T.
    fitness goals? I bet you haven't. Seriously. First of all, goal setting skills are very difficult to obtain. Mainly because we sometimes do not have an accountability system. Well, Summit Fit Dojo has a Fitness Boot Camp Program that is designed to not only help you meet your S.M.A.R.T.
    goals, but also hold you accountable. Chief Fitness Instructor, Javier Lozano, Jr. has been training in the Martial Arts for over 20 years, has won a NASKA World Title ....

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  • Broomfield Fitness Boot Camp Testimonial

    One of our first Boot Campers in the Summit Fit Dojo Boot Camp Program, Lee Gerry, tells us how much he enjoys training at 5:30am for 50 minutes twice a week. Chief Fitness Instructor, Javier Lozano Jr challenges you to training at 5:30am twice a week. To help you try a class, he's offering ONE FREE Boot Camp session. To learn more about our about Summit Fit Doj o call 303-920-9747 or fill out the form on the top right of the page. ....

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  • Broomfield Fitness Boot Camp

    Lose Weight Tone Muscles Get In Shape Gain Confidence Improved Diet At Summit Fit Dojo , we offer a one of a kind fitness boot camp that is designed to help you lose weight and get in shape with faster results than going to the gym . Don't believe us... Why don't you come in for 21 Days of Fitness Training For ONLY $21
    to see how intense our workouts are... that is, if you can wake up by 5:30am and starting training like a fighter for 50 minutes. If our early morning Summit Fit Dojo Boot Camp is too early, try some of our other time slots throughout the week. And, all of our members follow fat zapping nutrition guide too. This will help you burn calories faster ....

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  • Physical Fitness Training Day

    Every week at Summit Fit Dojo, we have an early morning Small Group Personal Training session at 6:00 am. Yea, it's early. But, what better way to get your day going than an early workout. Today was a PFT Day or Physical Fitness Training Day. What does that mean...? We basically have everyone run 1 Mile, do Situps for 2 minutes and Pushups for 2 minutes. During these days, it's a great way to bench mark your progress through our fitness program and see where you need to improve. Want to see how physically fit you are? Try this... Time yourself running a mile. For the average person, they typically can run 1 mile in about 10 minutes. That's pretty good too... If you're able to go ....

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  • New Cross Training - Fitness Kickboxing

    Did you know your body can reach a plateau and no longer get a benefit in your weight and cardio training? Don't let your body reach a steady state of NOTHING.  Try something new. Summit Fit Dojo offers a great fitness program that ALWAYS changes up our workouts. For instance we have a Fitness KickBoxing program where you will punch and kick a free-standing bag for 10 rounds.  And, in between each round you do a set of calisthenics.  Not only will you get an AMAZING workout, but you'll also learn some great self-defense moves that you can easily apply anywhere... Our Kick Boxing classes are also a good way to get back into shape.  Each round is not based on the amount of ....

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  • Interval Training

    So my Small Group Personal Training session this morning did their 1st true Interval Training workout. So what is Interval Training?  Is it the latest craze?  Does it make you better?  Will you out perform everyone else? Well... yes and no. No, it's not the latest trend or craze for exercise.  It's just a different form of aerobic and anaerobic training. But, yes, it will burn more calories in a shorter amount of time AND more calories burned 24-36 hours AFTER your workout... SERIOUSLY. Check out this article about Interval Training ... Today, my clients did what I like to call "Medicine Ball Toss-N-Sprint". They basically take a medicine ball and toss it as far as possible... ....

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  • Fitness Boot Camp - Week 1

    So The Dojo of Karate started a new weight loss fitness program in Broomfield / Westminster called -- Fighting Fit2 Boot Camp (TM). We've already had a mid morning Boot Camp going, but this is our early morning Boot Camp which is offered from 5:30am to 6:30am on Tuesdays and Thursdays. Yea, we know it's early, but how else would you want to start off your day??? Would you rather have a motivating fitness instructor giving you some fun and exciting new workouts that will tone your body, build lean muscle, and shed off the pounds, or keep laying in bed and do nothing about your fitness goal...? Since yesterday was our 1st fitness class, all we did was body weight exercises to build ....

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  • New Fitness Boot Camp Launched In Westminster, Coloado

    New Fitness Program Kicks Off In Broomfield and Westminster Have you ever wanted to have the look and feel of a professional athlete…?  But didn’t want the bumps & bruises required to train like a professional athlete? The Dojo of Karate is proud to be the first Martial Arts School in Colorado to launch a new fitness program called Fighting Fit2 Fitness Boot Camp. Our Fighting Fit2 Boot Camp, also known as F2 Boot Camp, consists of workouts that professional fighters and athletes perform during their training sessions.  We’ve taken their exercises and designed them so that ANYONE can do them.  And the nice thing about it, you can go at your own pace in order to build the muscles and ....

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