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

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..

 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.

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!

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

Question and Answer to:

What's the best way to keep supplements? And how long past (or before) expiration date are supplements and protein powders ok? I found some items you had suggested for me on clearance. Thank you for all your help ! Kerri

Hi Kerri,Great Questions!

Most of us store our vitamins where they are most convenient, in the kitchen or even the bathroom.For some vitamin supplements,this may not be the best place.Supplements, especially water based ones ,such as vitamin c, are prone to deliquescence( breaking down of). Which means, every time you open and close your bottle,air and humidity causes those types of vitamins to dissolve.Repeaded bouts of exposure to moist air can decrease the quality and effectiveness of your supplements. Being in a more humid environment ( kitchen or bathroom) can cause this type of break down to happen faster. Just be aware of where you are storing those and keep the lids tight, out of light and in the driest area possible. Other supplements can also break down at a faster rate by being exposed to light and air. Protein powders and like powdered substances are already down to their smallest form,exposing to air by not keeping the lids tight and setting in the sunshine breaks down the structure more rapidly.You wouldn't keep your milk out of the fridge for very long,similar rules apply.

Although it is not mandated by FDA( Food and Drug Administration) to place expiration dates on supplements,companies will provide one for quality purposes to its consumers. Reputable companies will conduct stability studies to determine product structure,potency and possible health concerns.Supplements are just that,nutrients that provide a benefit where food sources are either not supplied or lacking.These nutrients are processed and made into capsules,hard tablets,liquids(suspensions) or powders,based on there structure.They are manufactured so that they are bioavailable in the body( readily absorbed and used).Testing is done at that time and again at set times there after to determine its stability of bioavailablity when exposed to air,water and time.Certain supplements like tablet form calcium have an extremely long shelf life and whey protein powders far less. Packaging is done to provide the longest and safest shelf life. The dates indicate how long a product should be on a shelf with built in length beyond that. Once opened substances can start to disintegrate and their potencies start to diminish.

There is no one concise answer that applies to all supplements and their shelf life. Read your labels and follow it's recommend practice or recommended usage by your health care provider.

So as far as those clearance bin items,if they are within a month or more from expiration and have not been opened,more than likely products will be ok.If its date is close to a year or more they may be clearance for new designed labels, improved formulas or if store is wanting to stop carrying a certain item.Once opened try to use product in a timely manner( and by that I don't mean consume more than recommended),but don't try to stretch out doses.Stick to recommended storage and possibly split your good buy find with a  someone who uses similar products.( example:protein powder that you and your spouse both use) Don't buy if labels have been tampered with( missing safety seal) or look sunbleached from overexposure to light.

Basic rules to follow when storing your supplements:

1.Keep dry products like multivitamins,vitamin c,protein powders, amino acids in cool, dark, dry areas.

2.Place wet or liquid vitamins in the refrigerator or if label indicates refrigeration once opened.

3.If you set out your daily supplements the night before,use a small pill container instead of leaving out on counter.

4.If expiration dates have passed and the bottle has been opened,it's best to replace within a few weeks or less.Best to throw away items that have changed in color and texture.

You want to put the best in your body, you wouldn't eat spoiled food!

More info can be found at

www.fda.gov

Why is it that people don't have a problem wasting so much money over and over looking for the dream that will never happen?And deny using that money to invest in the present and future to educate themselves and learn how to eat for their health and goals. It's simple, we all want a quick fix to a long term problem.We can't see the future in a few sessions with a professional, nor do we want to "weight" for weeks to see changes by eating differently. Nop. Give me the pill and the crazy story so that I can be a size 0 by Friday. Well....you are making someone rich, actually alot of people..money that you spend on the pills..add it up, the silly foods, and the clothes you bought from being "skinny" for 3 weeks, only to gain it back and buy bigger clothes. Hmmm. maybe not exactly your specific scenario, but maybe close..

So lets say its $50.00-100.00 every week or roughly $200.00-400.00 a month for the magic pills and another $150.00 on pre packaged food.

Add on the new workout clothes,sneakers and gym membership ( which I dont see as a waste at first) $250.00-$300.00.

Add together and you have about $500.00 for a month - add on the time you spent deliberating over what to do,what to buy,when to do it,why it will or won't work,talk to several people and annoy your friends and family for weeks on end untill you have eaten all the "last foods" and emptied out the pantry, fridge and vowed never to go to that drive thru again. Now that was a mouth full.

So lets see,depending on which diet scheme you bought into, you are now hitting the bathroom every other minute, jittery and angry constanly,hungry beyond belief or thinking about when you will eat again, every 30 seconds.

You hit the gym at 4 am workout like a maniac and by 4pm. you are ready for an icecream with chips and a big nap.

If you make it past a month,I'll buy your next supply.

So now you have probably wasted 2-3 months,lost a few, gained a few and back to the beginning we go.Oh, and you just spent about $400.00 to $800.00 dollars for that lesson. Did you reach your goals? Did you get what you wanted? and did you learn how to be kind to yourself, eat better, feel better and look better? If you did, my absolute sincere congratulations.No joke. But if you didn't, then please read on.

You know life,it sometimes comes to us in an all or nothing format.Patterns come and go. Well, this week or I should say, month, was the theme of

"I know what to eat, I just need to do it".

Ok,well then what do you know and why aren't you doing it?

I am sure you know that cake, cookies, pizza, french fries are all " poor choices".I also am positive you understand that oatmeal, lean protein and green vegetables are" good choices". So you know what to eat.

How many calories should you be getting in? What percentage of each major nutritent should you have? What type of supplements would compliment you health benefits?

There are plenty of books and websites out there to calculate those things, but do you really know if it's for you, or what the author found best for themselves.

They will tell you how many calories are in oatmeal, how much protein is in a 4 oz. piece of chicken. But will it tell you how much to have based on your genetics, lifestyle, fitness goals, and food like and dislikes?

The reason you aren't doing it comes down to a little bit of laziness and lack of full knowledge of yourself.

You're motivated,but there is just something holding you back..the unknown. Unknown if doing this or that will get you the results. why you probably choose the diet pill stragedy, because someone told you what to do and you could argue your point and justify your purchase with instant gratification, bottle in hand.

It is difficult to change a habit and no one likes waiting for results. Now more than ever, in our instant messaging lifestyle. I am just as guilty as the next,wanting the result, the answer,the change .NOW !!

Change requires change. Definition of insanity: expecting a different result without change.

The reason why I got into this industry 16 years ago..I want to help people understand what change needs to become ,in order to get the results. To believe in yourself to take the time and learn what is best for YOU.

That is why I am ranting today..I am fighting for you to learn, except and prosper..

.

On deck from the Seiwald Supa Stars getting ready to show off there hard work over the winter..

Rhoda Rojas, Kelsey Olsen,Christine Cleaver, Brenda Pomranka, and Dee Fitzgibbons..and 1 or 2 bound to come out of the wood works...

Stay tuned for updates and pics to follow as these hotties dial it in!

On deck from the Seiwald Supa Stars getting ready to show off there hard work over the winter..

Rhoda Rojas, Kelsey Olsen,Christine Cleaver, Brenda Pomranka, and Dee Fitzgibbons..and 1 or 2 bound to come out of the wood works...

Stay tuned for updates and pics to follow as these hotties dial it in!

*Always warm up properly before getting into the heavy weights. Use control, proper form and appropriate weights at all times. Enlist a spotter for those extra heavy sets.

Big Circles Standing

With a light to medium weight dumbbells- standing face the mirror, you should be able to see the palms of your hands thru the full range of motion, slight bend in elbow start from side of hips and pull overhead.

Arnold Presses Seated

With medium to heavy dumbbells, start palms facing you in a standard overhead press position as you press overhead. Half-way through the range of motion, turn hands so pinkies are in the outside position. Reverse on the way back down.

Hand-Stand Push-ups

Use the wall for balance or a spotter. It's best to go about half way first if you are new to this.

Single Arm Side Laterals

Medium weight dumbbells or exer-band- with a lean, grab on to the side of the squat rack thumbs down and lift till parallel to shoulders.

Incline Front Raises

With light to medium dumbbells, sitting in incline bench. Start when arms in total relaxed position. Raise to face height, flat hand, slight bent elbow... ahhhh isolation.

Give this routine a go and I bet you'll be pumped by the end. You'll be that much closer to having those lovely defined shoulders you have always dreamed of...enjoy.

Send me your feed back or questions and will answer your inquiries on my "Q & A" section. I will select the top questions and concerns to post on the site and I will do my best to personally answer back all other inquiries.

Thank you.

Train Hard,
Coach "Diesel"

Just Startin'?

Here are a few basic guidelines to help you thru the process of educating yourself in weight training.

Click here to download