Whole Foods has partnered up with Liane Seiwalds Fitness Systems to promote healthy eating and fitness.
In addition to sponsoring Red Rocks Fit Camp,they will be offering up gift cards and other promotions on a monthly basis!
Every month we will be drawing a winner from email entries and sign ins from Red Rocks Fit Camp on Sunday Mornings.

August Specials:

Training programs are 50% off - Custom Training Programs for your goals

Training Sessions
$10 off any single session or 10% off any package

Split Training is discounted for the month
2 person is $30.00 per person
3                $25.00 per person
4+              $20.00 per person
call or email your preferred days and times and fitness focus or grab your friends and get fit together!

Sept. Back to school Specials..
Family Package Nutrition and Exercise Plans
without sessions: 355.00
with sessions call or email: pricing varies on frequency and number of people

Classes September:

Early Morning Women Fit Class
Combo Resistance/Cardio for toning,tightening and fat loss.
Mon/Wed 545-630am
4 week sessions $75.00
..add on a custom nutrition program for $55.00

Cardio Connections
Grouped with similar fitness levels and goals: this class will cover walking program,sprint intervals and weighted wearable fitness gear
We will be outdoors on trails and road
Tues and Thurs 7-8 am
4 week sessions $55.00
add on weight training or cross-fit training sessions from $20-35 per session ( split sessions for even better)
   and or custom nutrition program $65.00

Red Rocks Fit Camp
Sundays 730-830 am
Requires an exercise tube/band
$10 drop in or $50.00 10 punch card
Most fitness levels welcome,call if you have any questions.

WWW.ironwearfitness.com
If you are looking to improve health, balance, speed and agility..then check out the site for the best weighted fitness wear! Everything from vests to hands,head,feet! And children's wear!
This is by far one of the best training techniques to use for improving race times, jumps,and power as well as rehabbing an injury and postural alignment!
Not sure how this can work for you? Call or email me!

Hope you are enjoying the Summer!

Coach Liane

PS..I am taking ideas on how to use the leftover ONE PIECE Competition suits..making a 2 piece?  Who ever comes up with the best version or new idea, will win a custom nutrition/exercse and training program at Liane Seiwald Fitness Systems. This offer is good till Sept.30,2010

Early Morning Women Beginner Weights
545 am to 615
Monday/Wed/Fri
Fast Paced 30 minutes 3 times per week
This is for beginner, starting over after long break, and for pregnant (with release) or postpartum. This would be a great add-on for the runners and triathletes.
... if you have some experience with weights and this time spot is good for you I can modify a bit..
Starting July 5 thru July 30th.
$125.00 for 12 sessions

Athletic Outdoor Conditioning
745am- 830 am
Tuesday and Thursdays
Trail sprints and plyometric drills are incorporated in this cardio based class.
Intermediate to seasoned. We will be running and jumping and moving 95% of class.
Another good cross training for sports and racers. Will increase endurance,speed,power and lean you out.
Ages 15 + or check with Liane if you feel your younger kiddo could benefit.
Starting July 6th- July 29th
$90.00 for 8 sessions
Baby sitting available for small fee, call or email for more details.

ALSO--
 I have 3 women looking for partners for personal training..times/days/focus vary.. if you are looking to split training/costs and would like to pair up (2-4 people) send me an email of  your preferred  times/days/focus  and we will hook you up!
Are you looking for a cardio buddy? There is also a bunch looking to walk and or run early mornings( 515/6/630 am and 11am-12) For fitness and for upcoming races..

Summertime Recipes and Some Great Finds on Healthy Products
by Liane Seiwald C.P.T.,C.N.C.

 I get aot of requests for recipes and recipe makeovers ,here are a few of my favorites for parties and special occasions.

Heaven Eggs- I took the devil out of them!

You can use as many eggs as you want for this recipe, just increase or decrease other ingredients as needed. I am using a dozen for this one.

List:
1 dozen large or extra large eggs
1/2 cup Grey Poupon mustard
1/2 cup 1-2% cottage cheese low sodium
Paprika, chives to sprinkle for decoration

Hard boil eggs and let cool to room temp.
Slice in half length wise.
Remove and discard yolk, feed to the doggies or toss in compost.
Set aside.

In medium bowl, mash and mix together mustard and cottage cheese.
Using small spoon or pastry decorator fill empty eggs till just over edge.
Place on serving dish,cover and place in frige till cool and ready to serve.
Sprinkle paprika or chive over eggs before serving. Enjoy!

Variations:
Sub out avacado or greek yogurt for cottage cheese.
Add hot sauce or horseradish for more kick.
Asian flare, use wasabi ( 1 tsp.) in place of dijon and increase yougurt or cottage cheese to 3/4 - 1 cup. Serve with soy sauce.

Jello Sundaes

List:
1 package of any flavor sugar free jello
1 container lite cool whip- frozen
3 cups of slices strawberries-chilled

4-6 disposable clear 12-16oz. cups or clear glass glasses

Make jello as per directions pour into a 8x8 square cake pan or similar size tupperware conatiner,cool till firm in frige.
Cut into inch size squares.

In cups place 2 tbls. frozen cool whip, 3 squares of jello and 1/3 cup strawberries
continue 1-2 more times and finish top with a tbls. of cool whip. Cover and place back in frige for atleast 15 minutes and up to 3 days till serving.

Variations:

Replace cool whip with greek yogurt that has been mixed and frozen.
Prior to freezing add in a little stevia for sweetness.
Use regular jello for kids or if not wanting artifical sweetners. Some natural food stores carry plain gelaten that you can sweeten with extracts and stevia.
Use cut up kiwi,raspberries or blueberries instead or mixed in.

Chicken Kabobs- the recipe makeover

List-
skined,fat-less chicken breast 1 lb.( about 1/3 lb. per person- this recipe is for 3 people )
sesame oil- 3 tbls.
soy sauce- 2 tbls.
ginger- 1 tsp.
black pepper-1/2 tsp
onion powder- 1 tsp

cucumber- 1 large
strawberries- 1 pint

wood or metal skewers

Cut chicken into 1 inch cubes, add in all oil and spices ,marinate over nite.
Shake off excess marinade and cook chicken just untill insides are no longer pink.
Allow to cool to room temp.
While chicken cools, skin cucumber and slice into 1/2 inch pieces, you can leave Strawberries whole or if large,slice in half,remove stem.
Using about 6 skewers, alternate pieces of chicken,cucumber,strawberries( about 2-3 Pieces on each skewer.
Keep in frige or on ice till ready to serve.
Serve with a salad or toasted pita bread and greek yogurt spiced with dill,wasabi and onion power

Some decent junk food to have at the parties...

Reduced Fat no salt added Potato Chip from Michael Seasons
Garden of Eatin' No Oil added and low sodium microwave popcorn
Krogers brand No sugar Banana Popcycles

...and good veggie tray
Strawberries,califlower,broccoli,asparagus,jimaca,cucumber,zuccini squash,yellow squash and mushrooms.

Soy,coconut milk, goats milk or greek yogurt mix in a little stevia and cinnamon for a sweet dip or onion, garlic, hot sauce, and little dijon mustard for a spicy one.

Post your comments (or questions) here and tell me what is your best nutrition practice you follow everyday?

Do you eat oatmeal every morning? Have a favorite healthy recipe you use daily? Favorite Supplement?

I eat eggwhites everyday for at least 2 meals. I never get sick of them and have many ways to make em' tasty if I'm in need of a little change...Liane

I will follow up with some recipe posts over the weekend and some great Memorial Weekend Dishes to keep you in check!

Hi Everyone,well it looks like summer may be here??
Anyway,here's an update on classes I am holding here in Table Rock and at Red Rocks in June.
If you know anyone that might be interested ,feel free to pass along!And if you have recently taken a class, there is a note for you at the bottom!

June 8-July 1st Women's Boot Camp
Tues and Thur Mornings 545am-635am
$89.00

June 7-June 30th Fitness and Cardio Class
Mon and Wed morning 9-10 am
$89.00
* babysitting may be available at additional fee

June 8-July 1st Kids Skills Drills and Fitness Ages 9-14
Tues and Thur Morning 9-9:45am
$75.00

Red Rocks Fit Camp Sundays 8 am All Year
Most levels-Men and Women
13 and older(exceptions allowed thru Liane)
First time free-$10.00 Drop ins or $50.00 for a ten punch card

Can't make a class?
 I do group training sessions,couples and families in the studio or outside.
Have some friends looking to do a 5 k or marathon? Cardio training and nutrition for endurance programs available too!
Want to learn how to cook and shop for healthier meals and snacks? Or how about a fitness party?
 
I teach men and women and children, fitness for health, sports and getting in shape. I also work with fire/police departments and sport teams for skill,speed and strength.
I have extensive experience in the fitness/bodybuilding world sculpting bodies for stage presentation.
I am a certified sports nutritionist,personal trainer and coach.I have 2 studios, 1 in Golden and another in Denver.I am also a professional fitness athlete in the IFBB. And a mom of 2!
I love helping people succeed in their fitness goals no matter if it's losing 50 lbs. or getting on a stage.
Thats what started my journey in fitness and why I have stayed!
And welcome any questions you may have!
I post articles regularly on my re designed website at www.lianeseiwald.com,www.hardnutrition.com and on facebook and twitter.

Send me a question and you could be picked for a $50.00 gift certificate and your question with answer posted!

Have a healthy day!

FYI-----If you have done a class before you have a 10$ credit towards any future class or training/nutrition programs!

Call or email me bodicop@aol.com