tag:blogger.com,1999:blog-59015023308749847472011-08-12T03:43:47.576-05:00A source of real fitness and fat loss information, motivation and inspirationMike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.comBlogger291100tag:blogger.com,1999:blog-5901502330874984747.post-48103658023166653752010-08-30T14:16:00.000-05:002010-08-30T14:16:48.902-05:00

Here's a quick video I shot when I just got back from the store. I wanted to show you a few of the things I like to buy for the week and hopefully give you some ideas for healthier options and what to pick up when you go shopping.

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-29030170394067086592010-07-30T13:17:00.002-05:002010-07-30T13:21:57.366-05:00

So what do I mean by don't listen to the losers? We are in a fast paced society and when it comes to weight loss, it can never happen fast enough. When you hear about someone who lost 30 lbs. in 30 days, you think they are amazing and you want to emulate everything they did to get the same results.  Now that is an exaggerated weight loss but what about the person who dropped 30 lbs. in 12 weeks

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-36833363928993672402010-07-15T00:46:00.007-05:002010-07-20T16:41:07.727-05:00

I just received this email the other night from one of our valued members: “ A co-worker decided to try another bootcamp/fitboxing class. A lot of red flags came up. An uncertified instructor, one level for all & a push to do back to back classes. I cautioned her to be careful and hoped she would change her mind and come to a Capital City Boot Camp. Today when she came to work, on crutches, the

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.comtag:blogger.com,1999:blog-5901502330874984747.post-9374646398708981262010-06-25T13:29:00.001-05:002010-06-25T13:30:47.275-05:00

We have a great month of new bootcamp workouts locked and loaded for you! As you know, we spend an inordinate amount of time researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month. Lots of other bootcamps simply seek to just beat you down and get you tired with no rhyme or reason behind what

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-451688300362616442010-04-15T21:32:00.001-05:002010-04-15T21:35:22.960-05:00

To quote the great Ben Franklin "Of two things you can be certain: Death and Taxes" Yes, it's that time of the year again and today is Tax Day...and for some that equals dread over a big bill due to Uncle Sam. For others, it means a windfall of cash in the form of a tax refund check. So as I wrapped up my taxes and I got a not so nice surprise... I'm gonna have to write a great big check and

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-60254895326297009562010-04-14T12:37:00.001-05:002010-04-14T12:40:01.652-05:00

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I shall spit you out.’ Moderation is for sissies.”— Dan John, legend  Now there's a great quote for the kind of mentality you need

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-9573535221700796392010-04-05T12:08:00.002-05:002010-04-05T12:11:53.358-05:00

Here's a common question I get a lot of times when I talk to people about losing fat and changing their eating habits. " So how many beers can I have?" or " Can I still drink wine?" Well this week in our boot camps we are having a nutrition challenge of NO ALCOHOL for the next 7 days. For some this may be easy, but for others this will be a challenge. If you are serious about losing fat and

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com2tag:blogger.com,1999:blog-5901502330874984747.post-85684882501414885112010-04-02T19:18:00.002-05:002010-04-02T19:37:19.487-05:00

Maybe this question is going through your head right now. You find that you workout all the time and kick some serious butt in the gym. You say that you eat healthy most of the time and that nutrition isn't the problem. But have you really looked at what you consider "healthy" eating.... maybe you're not eating as healthy as you think. Check out this great video by my friend and 

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com2tag:blogger.com,1999:blog-5901502330874984747.post-48596977612992878722010-03-29T12:14:00.000-05:002010-03-29T12:14:48.051-05:00

I ran across this video about Jamie Oliver a few weeks ago and then I saw his premier of Food Revolution on TV last week. I think this video and what Jamie's trying to do really opens parent's eyes to what types of food the school system is feeding their kids. It also shows the importance of teaching your kids how to eat healthy and cook food. I think one of the biggest reasons our nation has

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com1tag:blogger.com,1999:blog-5901502330874984747.post-14867361210795696222010-03-23T13:59:00.000-05:002010-03-23T13:59:05.437-05:00

The 5:45am Lincoln boot camp crew doing our mat push relay finisher to top off an intense workout. The boot campers try to push the mat for as many rounds as possible during a two minute period. Check out the Lincoln Boot Camp Fun Fat Burning Finisher If you want to be a part of the best coed fitness boot camp in the Lincoln area and have a ton of fun, then call 402-910-0743 for your FREE 1

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-33733761936362448012010-03-12T07:42:00.012-06:002010-03-12T14:37:43.052-06:00

It's easy to get caught up in the hustle and bustle of life and get lost in the daily routine. With fitness, it's easy to get caught up with losing weight and battling the scale. But sometimes you just need to take a step back, take a deep breath and realize the important things in life otherwise it will just pass you by. I once got some advice that you need to "slow down to speed up". Life comes

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-40210214442383176432010-03-08T10:23:00.005-06:002010-03-08T11:31:42.179-06:00

With the winter coming to a close and the smell of spring finally in the air, it's time we get busy with this great beach body workout so we can have some fun in the sun!So grab your weights, towel and water bottle and lace up your shoes so you can get ready to workout with me during this full beach body pump workout hosted by my friend BJ Gaddour and Workout Muse in the first ever LIVE "Crank It

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-80029553964507497232009-12-28T22:48:00.003-06:002010-01-17T13:50:28.886-06:00

So if you're like me and constantly on the go during the day, you probably don't have much time to cook a healthy meal in the middle of your day. So you turn to fast food as your next alternative...and yes, restaurants are still fast food :)Obviously fast food is not the ideal choice for getting lean and sexy, but we don't live in an ideal world. The facts are that people are busy and convenience

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-84117962972957358992009-12-22T09:03:00.008-06:002009-12-22T09:44:11.447-06:00

A lot of times you hear about celebrities and how they bought a new mansion for $25 million or bought a couple new sports cars to add to their collection or how they blew a half a million dollars to throw themselves a birthday party.But then there are the rare few..The ones who realize that with great fortune comes great power...the power to change lives and make a difference in the world.Click

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-33750970610375098012009-12-08T10:47:00.005-06:002009-12-08T10:55:10.641-06:00

Well it's official...it's WINTER here in Nebraska! Lincoln's first major snow storm is upon us and all the kids are going to enjoy a nice snow day today due to the schools closing.Since you probably won't be going to a stuffy gym to workout in this weather, I have designed a couple of snow day fat blasting cardio workouts for you to do at home.You've probably heard that slow and steady wins the

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-17530212291584547102009-10-12T10:24:00.017-05:002009-10-12T13:57:22.764-05:00

Guest post was written by Shelly Jackson who is our Boot Camper of the Month for October! It has been said that in order to make significant change, you have to first find your bottom. While I don't know if that is true for everyone, I can definitely see places and times in my life that it has been true. For me, the most significant - or maybe just the most recent - is weight loss. Over the past

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-54567653921887415492009-09-15T10:11:00.004-05:002009-09-15T10:21:36.104-05:00

Summer is over. We’re all back from vacation. The kids are back in school. And people everywhere are ramping their fitness program back up because Thanksgiving is right around the corner.To make those fitness efforts easier than ever my buddies over at Prograde Nutrition are having an enormous sale. This week only you can get 10% off ALL of their powerful products. Yes, the very same ones I use

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-21315355696192583782009-06-18T11:20:00.017-05:002009-06-18T12:37:23.291-05:00

Father’s Day is a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams. But as we celebrate how much our father's mean to us, it also makes us realize how much we want our father's to be around for a long time and living strong and healthy lives. Look, I'm not trying to bash on the dads out there, especially on their special day, but someone has to

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-84790986934168239352009-06-04T13:26:00.013-05:002009-06-04T15:28:43.504-05:00

Previously, I’ve shared my best exercises for rapid fat loss and muscle gain, featuring a host of multi-joint, compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, deadlifts, lunges, etc.), and core (pillar holds and rotational core exercises).These “multi-muscle” exercises provide the biggest bang for your buck during your workouts to generate

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-36360360356473465912009-04-14T10:14:00.008-05:002009-04-14T19:06:23.869-05:00

Today I want to share some killer tips with you that pretty much sums up what all of us need to do to get lean and sexy and to be able to stay lean and sexy for life. It doesn't get any simpler than this… but simple works!TOP 2 EXERCISE TIPSMake Your Workouts Total Body: This means doing a five-exercise circuit (designed to work your lower body, upper body, and core) at least three times per week

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-25954352791720927582009-04-07T13:55:00.010-05:002009-04-09T14:07:23.978-05:00

I've got a mission for you today.Go flip through a magazine, scan the newspaper, surf your TV channels and see if you can run across some type of ad that says:“Eat all the foods you want and still lose the weight!”“Lose up to 2 lbs a day without diet and exercise”No hunger, no exercise, no disappointment, miracle, breakthrough, revolutionary, destroys, eliminates, dissolves, melts, flushes, soaks

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-11545358542778575982009-03-26T14:43:00.018-05:002009-03-27T11:13:16.956-05:00

Finally!! Researchers have cracked the case for losing fat forever. After many exhaustive tests, experiments and clinical trials, scientists have announced today that the best food to eat to melt the fat and keep it off forever is ice cream!!How great is that. You can have dessert and shed the pounds at the same time. The studies show that the frozen composition of ice cream actually raises the

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-34530274628952556602009-03-10T13:10:00.000-05:002009-03-10T13:19:35.532-05:00

So I posted this to you guys last week. I got some really interesting answers to this and a couple of people actually got this right! I was pretty impressed.So here was the question from last week:It costs nothing, but creates much.It enriches those who receive, without impoverishing those who give.It happens in a flash and the memory of it sometimes lasts forever. None are so rich they can get

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com1tag:blogger.com,1999:blog-5901502330874984747.post-36992275115871806182009-03-05T14:00:00.008-06:002009-03-06T07:58:37.240-06:00

My boot camps hear me say this over and over like a broken record... nutrition is 80% of the fat loss game. You CAN'T out-work a crappy diet! It will eventually catch up with you, guaranteed.One of my professors from college told me a story awhile back of how he went on vacation to visit some of his old friends. He's an active guy and is in great shape. His friends said they also stayed fairly

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-27179583687819554682009-02-24T08:14:00.014-06:002009-02-24T15:59:00.955-06:00

I used to think it was absolutely necessary to be in a gym to get results. I thought that a good workout required you to be in a health club or weight lifting room of some sort.Back in my college days, I would spend hours in the gym "pumping iron" and doing all the bodybuilder routines like bench press and lat pulldowns all the time.Then I started working at a local health club as a personal

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com1tag:blogger.com,1999:blog-5901502330874984747.post-80838381166821991542009-02-20T10:16:00.019-06:002009-02-23T14:07:59.926-06:00

How have we let it get this bad??I was reading an article in Men's Health this morning that kind of amazed me but didn't suprise me at all. It was about the frightening obesity epidemic among the Aussies. About 40% of their population is either overweight or obese.It's getting so bad that certain industries in Australia have to "supersize" thier products to accomodate for heavier people.The

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-29467027846027859912009-01-30T14:20:00.002-06:002009-01-30T14:24:40.341-06:00

The big game is only a couple days away.Lots of football parties to go to, which means an easy way to get off course. Now just in case you go overboard with all the pizza, beer, nachos, and chili, I have provided a quick workout that takes a minimum of 4 minutes and a max of 20 min to complete.Click the link below for all the details:http://www.youtube.com/watch?v=ZOoyIp8DeXISee if you can get

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-50555296888372870802009-01-25T14:49:00.005-06:002009-01-26T08:04:25.646-06:00

With Super Bowl Sunday just around the corner, the time is now to start getting ready for the, always popular and calorie filled, football party. However, why not make a couple of small tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?Here is a great in-depth list of both approved food choices and/or healthier substitutes for

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0tag:blogger.com,1999:blog-5901502330874984747.post-84350156538774090022008-11-10T23:18:00.005-06:002009-01-25T11:26:49.819-06:00

In the past, the foundation of most resistance training programs has been performing exercises in a straight set format. Essentially, this means that you would perform a certain number of reps for a given exercise or perform as many repetitions as possible for a given exercise. You would then rest anywhere from 30 seconds to five minutes based on your training goals before repeating this a

Mike Bevardhttp://www.blogger.com/profile/09106846716104105665noreply@blogger.com0