To Register Click Here:

Early Childhood Development

(Ages 4-5 Years Old)

This summer camp designed to provide children ages 4-5 with high activity, academically integrated, enjoyable movement opportunities that foster social and motor development and enhance school readiness skills.  Camp runs every Monday or Tuesday from 10:45 to 11:30am.  Space is limited to 6-8 kids.  Cost: $79 per option

Mondays
Option #1: June 11^th-July 30^th

Tuesdays
Option #2 June 12^th-July 31^st

Complete Athletic Development  Summer Training Academy

(Ages 6-13 Years)

This is an all-inclusive camp that trains the complete athlete.  We focus on running mechanics, movement efficiency; develop power and speed, balance, coordination and change of direction.  Athletes from all sports will see improvement during this fun summer camp.   We will also play “FUN”ctional games that will enhance your athletes skills.  Athletes will be separated in age appropriate groups.  Camp runs from 8:30-10:30am.  Space is limited for each age group.  Cost: $ 115 per option  (You can enroll your athlete in both sessions)

Sessions are either on Monday/Wednesday or Tuesday/Thursday

Option #1 June 4^th-June 28^th
Option #2 July 9^th-Aug 2^nd

 TO REGISTER CLICK HERE

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10%? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

That ratio will give you the body you want AND allow to enjoy the food you love.

But make sure you do the math.

But here’s the catch: make sure you do the math and determine what 10% of the time really means.

For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 meals is about 4 meals. Therefore you’re allowed to “break the rules” on 4 meals each week. If you skip a meal or eat something not on the plan, that counts as breaking the rules!

Make sure your 10% doesn’t become 20% or 30%. If you’re eating 42 meals a week (6 meals per day x 7 days a week), you’re allowed to eat 4 meals or snacks per week that aren’t part of the program (10%) and that’s all.

Don’t binge — schedule!

A caveat: your 10% meals shouldn’t include downing an entire pizza, followed by a full box of Krispy Kreme donuts. Binge eating can rapidly destroy your progress and make you feel like crap, let’s be clear on that. A daylong binge is not the equivalent of “one cheat meal.”

Rather, your 10% meals should include some foods, in reasonable quantities, that might not normally fit into your plan.

This might include a couple slices of pizza on a Saturday evening, a piece of cheesecake after dinner on Sunday, a beer or glass of wine after work on Wednesday, or some chocolate on Monday morning.

And the best way to make sure you don’t go overboard is to schedule your 10% meals. Pick a day and a meal and schedule it just like you’ll be scheduling your exercise days. This will keep you committed to your eating plan as well as have you looking forward to something different. Of course, if you simply must have one of your 10% meals outside of its regularly scheduled time, go for it. Just to make sure you don’t double up, cross it off your schedule.

Even better: learn how to incorporate the food you love into your 90% meals.

With a little expertise and ingenuity in the kitchen, you can often turn your favorite meals into healthy options that meet the criteria for a 90% meal.

It’s often as simple as learning a few tricks. Many clients are shocked when they learn how easy it is, and are so satisfied by the plan that they deviate even less than 10% of the time. In fact, on our private member forum, the cooking discussions are often the liveliest, and for good reason: once you can make good food taste great, reaching your goal is as easy as picking up a fork and spoon.

By Dr. John M. Berardi, PhD, CSCS

Every treadmill, elliptical and cardio machine that people get on seems to emphasize one thing…. CaloriesEvery treadmill, elliptical and cardio machine that people get on seems to emphasize one thing…. Calories Burned.

Several times I am asked how many calories are burned during a boot camp, strength training session, etc during one of our training sessions.   The easy answer is – I have no idea!  Only educated guesses.

Yes, you read that correctly, we have no idea how many calories you burn during a typical workout.  The amount of calories you burn is dependent on dozens, if not hundreds, of factors including intensity, muscle mass, body weight, duration, stimulant intake, heart rate, metabolic rate, efficiency, and the list goes on and on.  Even those little gadgets that claim to measure your caloric burn are probably inaccurate.  I could be wrong, but I wouldn’t put money on their accuracy.

With the type of training we do at 5280 Fitness Consulting there are many other factors to consider besides the number of calories that we burn during the workout.  That is a very shortsighted way to approach your fitness or fat loss goals.  And I want to explain the reasoning behind it….

During our high intensity workouts both personal training and group metabolic work (boot camp) you are putting a great deal of stress on the body.  You are using creating a very high metabolic demand on your muscles and energy systems.  Because of the damage that you are doing to your muscles and the way the program is designed you will continue to burn calories at an elevated level for up to 24-48 hours after your workouts.  Unlike typical cardio you will burn and elevated number of calories during the work period, but as soon as you stop you will return to normal very quickly.  With metabolic training you will continue to have an increased metabolic effect for long after you are finished.  Have you ever noticed that you feel hot and energized after your work for a few hours?  Something just feels different?  That is the increase in your metabolism from the EPOC (Excess Post-Exercise Oxygen Consumption).  This EPOC will cause you to burn more calories to help the body recover and return to its normal state.

For this reason we have to look much more in-depth at our caloric expenditure than during the workout alone.  If you eat right, train hard and monitor your progress you will quickly notice that counting calories, trying to figure out your energy balance and being obsessive about how many calories you burn during a workout.

If you want to look like this you can monitor your calories and only worry about burning more than you consume: 

If you want to look like this you can eat the right foods (protein, veggies and healthy fats), train hard and make sure you recover well:

It doesn’t have to be complicated to get in great shape, you just have to be willing to consistently do the right things!

What do you really need to do to lose weight? The typical answer will include things like eating less and exercising more, both of which are correct. However, neither of those makes a bit of difference if you’re not actually doing them, a problem more and more of us are struggling with. What stops you from eating less and exercising more? Maybe you think it’s because you’re too busy, tired or stressed. Maybe you think it’s because you’ve tried everything—diets, gym memberships, weird workout gadgets or waiting for the planets to align correctly—and nothing seems to work.

Those are great excuses, but perhaps what really stands in your way isn’t your body, your schedule or your whip-cracking boss; it’s your mind.

The mental side of weight loss is the most important aspect of losing weight. Your mind is what drives all of your decisions and your choices and, if it isn’t in the right place, your choices won’t be either. With that in mind, what are the mental strategies you need to finally lose weight? They may not be what you think.

1.         Honesty. It’s amazing how easy it is to lie to ourselves. We lie about eating too much: “Oh, it’s just a few handful of M&Ms…there can’t be that many extra calories, right?” We lie about exercising: “I promise, I’ll workout tomorrow. I know I said that yesterday, but I really mean it this time!” Some people take it even further, avoiding looking at themselves in the mirror, stepping on a scale or acknowledging when they have to buy bigger clothes.

Being honest isn’t just about knowing what you eat and how much exercise you’re getting. It also means being honest about whether you’re really ready to make a lifestyle change.

Getting Honest With Yourself

• Decide if you’re ready to change – Taking a lifestyle change quiz may give you insight into what you really want for yourself. If you’re not ready, learn about how to enjoy exercise and healthy eating and simple ways to take better care of yourself. Even if you’re not ready for big changes, small changes make a difference.
• Start a Weekly Weight Loss Checklist – Each week, record your measurements, write down your goals and plan out how you’ll reach them.
• Create a Daily Check-In – Along with your weekly checklist, create a ritual where you check in with yourself to assess how you’re doing. Update your fitness journal before bed or first thing in the morning and make notes of what you did well and what you need to work on.
• Keep an Honest Food Diary – Self-monitoring is a must if you’re trying to lose weight. You should measure portions whenever possible, check food labels, look up nutritional information for restaurants and track everything you eat and drink. After practicing, you’ll be able to eyeball your meals without having to be as meticulous. You can keep an online diary using my online training software.
• Hold Yourself Accountable – During your daily check in, note what you did well and what you struggled with. New behaviors take time to catch on and there may be deeper issues to work through, like emotional eating, stress and other ways you may sabotage your weight loss.

Welcome to 5280 Fitness Consulting!  LivingSocial asked us to run a daily deal for the Denver north area using our performance bootcamps.  To take advantage of this deal, follow the link provided by LivingSocial.  After you purchase, please fill out the following form.  You will be asked to select a preferred bootcamp time.  I will be in contact with you shortly (email, phone or text) to get you started.

We believe at 5280 Fitness Consulting that everyone is athlete.  You will train like an athlete to get the body of the athlete.  Your body leaner and start to change due to our unique style of creating a metabolic workout.  All of our exercises are scalable by our certified/qualified staff so if you haven’t worked out in a while there is no need to worry.

If you have any questions please don’t hesitate to email me.

Thank you

Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- That simply means you minimizes the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there’s more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.  

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that’s what the carbs turn into after you’ve eaten them) which isn’t needed by your body MUST go somewhere. Yes, it goes to your belly; or your butt; or your hips; or your thighs…

The best part is, it’s not very hard to consume more protein. In fact, it’s pretty darn easy. A high quality protein powder will do just the trick.

Who is looking out for ya?

Russ Gallivan

5280 Fitness Consulting

Each of the five rounds is a blend of aerobic and anaerobic bouts of intervals and exercises. Virtually every exercise or movement incorporated into the CageFit program is scalable and the use of intervals allows class participants to quickly change modalities (example: from an upper body push movement to a lower body pull movement) and move at their own pace and abilities.

Class participants will get to lift, push, pull, slam, kick, knee, elbow, punch, roll and throw a grappling dummy without the need for a partner, a large amount of space, and without actually getting hit!

DETAILS

When:  Classes are on Thursday’s at 5:30pm and Sunday’s 10:00am  (30 minute classes)

Cost: $6 per session, 10 Session  Punch cards are available

Where: 5280 Fitness Consulting-475 W. 115th Ave, Unit 5

Please read the following from

Dr. John M. Berardi, PhD, CSCS at Precision Nutrition

The 90% Rule

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10%? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So Precision Nutrition clients are given a simple instruction: eat any food you like, in up to 10% of your meals; in the other 90% of your meals, eat the foods that will fuel your body to success.

That ratio will give you the body you want AND allow to enjoy the food you love.

But make sure you do the math.

But here’s the catch: make sure you do the math and determine what 10% of the time really means.

For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 meals is about 4 meals. Therefore you’re allowed to “break the rules” on 4 meals each week. If you skip a meal or eat something not on the plan, that counts as breaking the rules!

Make sure your 10% doesn’t become 20% or 30%. If you’re eating 42 meals a week (6 meals per day x 7 days a week), you’re allowed to eat 4 meals or snacks per week that aren’t part of the program (10%) and that’s all.

Don’t binge — schedule!

A caveat: your 10% meals shouldn’t include downing an entire pizza, followed by a full box of Krispy Kreme donuts. Binge eating can rapidly destroy your progress and make you feel like crap, let’s be clear on that. A daylong binge is not the equivalent of “one cheat meal.”

Rather, your 10% meals should include some foods, in reasonable quantities, that might not normally fit into your plan.

This might include a couple slices of pizza on a Saturday evening, a piece of cheesecake after dinner on Sunday, a beer or glass of wine after work on Wednesday, or some chocolate on Monday morning.

And the best way to make sure you don’t go overboard is to schedule your 10% meals. Pick a day and a meal and schedule it just like you’ll be scheduling your exercise days. This will keep you committed to your eating plan as well as have you looking forward to something different. Of course, if you simply must have one of your 10% meals outside of its regularly scheduled time, go for it. Just to make sure you don’t double up, cross it off your schedule.

Even better: learn how to incorporate the food you love into your 90% meals.

With a little expertise and ingenuity in the kitchen, you can often turn your favorite meals into healthy options that meet the criteria for a 90% meal.

For example, in the Gourmet Nutrition cookbooks (the first of which is included in the Precision Nutrition System), our expert chefs show you how to make delicious pizzas, snacks — even desserts, like cheesecake — all without breaking the rules of good nutrition.

It’s often as simple as learning a few tricks. Many clients are shocked when they learn how easy it is, and are so satisfied by the plan that they deviate even less than 10% of the time. In fact, on our private member forum, the cooking discussions are often the liveliest, and for good reason: once you can make good food taste great, reaching your goal is as easy as picking up a fork and spoon.

By Dr. John M. Berardi, PhD, CSCS

I know what you may be thinking.  You have put forth a lot of effort, sweat and tears but still not seeing the results you want.  Maybe you should not blame the workout but look at what you do before, during and after the workout.

Your personal habits and your social life can take away from you improving your body.  Needless to say eliminate these saboteurs and watch how your body will transform.

1)   Compound Movements

Compound movements’ forces a couple of muscle groups to work together, imposing more stress on your body when compared to isolation exercises.  That is why the movements in boot camp are so effective and we ask you to do them with as much effort as you can.  How about one more burpee?

2)   More is not better.

Muscles typically need 48 hrs of rest to adapt to the stresses placed on them during exercise.  It is for that reason; I advise you not come to boot camp on consecutive days.

3)   Smoking and Drinking

Why would anyone want to smoke?  It is dumb and it increases your risk for health problems exponentially.   It also deprives your muscles of oxygen, making them less efficient during muscle contraction, which in turn means you burn fewer calories.

Drinking on a regular basis can cover your abs in a layer of lard.  I know there are several studies out saying that a glass of wine or a beer or two is okay.  However, if you are trying to lean up stop adding the extra calories.

4)   Starvation

You need to eat, especially after each session.   If you don’t eat after each exercise session, your body will break down the muscle into amino acids to convert into glucose.  After each workout you need to eat a meal that is higher in carbohydrates with some added protein.  Meal replacement shakes are good, chocolate milk is good, and fast food is bad.

5)   Lack of sleep

Simply put, if you don’t sleep your muscles can’t recover.  If your muscles don’t recover then you can’t workout at a higher intensity to burn the fat.  Go to bed and wake up at the same time every day, including weekends.  This will keep your sleep cycles regular and allow your body to recover.

6)   Sugar

Bottom line, it is everywhere and do what ever you can to avoid it.

Who is looking out for ya?

As promised, here are some money saving deals for this weekend. These deals are for all classes excluding the Fitness Co-op sessions.

I have also included deals for our popular 5280 Fit Kids program and our Combine360 assessment.

To take advantage of these great offers. Scroll down to the bottom of the page and click on the corresponding paypal link.

Have a great weekend and don’t get ran over by any of those crazy shoppers out there.

Assessment Type

Adult $79.00 USD Youth $39.00 USD