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Renton Results Boot Camp Transformation Contest Results

by Luka Hocevar on April 26, 2010

It took a little while to get the pictures all put together and organized but it was worth it!

First of I would like to congratulate everyone that finished the contest as they all busted their butt to get some incredible results during the 8 weeks. The atmosphere during the contest was great, the training was challenging and everyone supported each other, which is what made those tough days just a little easier to bear.

It was inspiring to see people start believing they can do anything they put their mind to and even though it was a physical transformation contest, there were just as many changes in mindset and confidence.

At the end we had such a tough time picking the top 3 as there were so many contestants with great results. We had to come to a decision and below are the top three contestants as well as a number of the other great before and after pictures and results.

1st Place: Dawood Amedi

Dawood lost 30.8 lbs and 7.4% body fat during the 8 week contest. He started training in the boot camp a couple of weeks before the contest started and in that ten week time frame he lost more than 40 lbs! What a transformation…

2nd Place: Mayra Sanchez

Mayra didn’t miss one workout and never forgot to bring in her journal throughout the whole contest which resulted in a second place with a 25.5 lb weight loss and a 5.4% fat loss. Since Mayra started in the Renton Results Boot Camp she has lost 45 lbs and is going string every time she steps foot in the door…

3rd Place: Tony Smith

Tony was another contestant that never missed and constantly pushed the intensity. He lost 30.2 lbs and 6.1% body fat. Since the contest finished Tony has lost another 6 lbs and is getting ready for his first sprint triathlon.

Many of the other contestants also had some great results and they are definitely winners in my mind. Some of them were really close to being in the top 3!

Matt Meikle lost 23.2 lbs and 5.6% body fat and he was a close runner up to 3rd place.

John Calnan lost 15.8 lbs and 3.8% body fat, not to mention he is beasting the weights!

Lee Spencer lost exactly 15 lbs and 5.8% body fat and she had one of the best visual transformations. Can you say “six pack”?! Great job Lee!

Kelly Dowell made an amazing transformation and was in good shape when she started but took it to the next level during the contest and lost 14.4 lbs as well as 4.4% body fat, making her a lean, mean training machine…

Aimee Meier also showed what commitment and being consistent does as she didn’t miss any of the main boot camp sessions during the contest, she lost 16.4 lbs and 3.5% body fat and her fitness is on another level! Doug Lawrenson initially lost over 20 lbs when he joined the Renton Results Boot Camp, during the contest he lost 6.5 lbs and 3% body fat getting him a six pack and Spartan like conditioning. He’s taking his training to the next level and working on his strength and muscle…

Kasheen Brown started the contest 3 weeks late and definitely made it up with the intensity and positive attitude she brought to the class. She lost 12.8 lbs and 3.1% body fat and had a wow transformation considering she was in the contest for just 6 weeks…

Rod Spencer lost 8.5 lbs and 2% body fat and even though he always had something “nice” to tell me, he put in work and got in great shape. He’s also taking his fitness levels further with personal training at Hocevar Performance and building strength and muscle….

I will post up some of the other before and after pictures as they are getting finished.

I can’t say how proud I am of everyone for all the hard work and the support that they presented to each other. The contest was a success and we are working on holding a number of different contests throughout the year.

If you looking to make a step towards a sexier, healthier and fitter you, then contact us at (206) 372 9303 or email luka@hocevarperformance.com to ask about our up coming contest or our ongoing results driven boot camp program.

Check out www.RentonResultsBootcamp.com and www.HocevarPerformance.com for the most results driven fitness programs in Renton and South King County.

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Renton Boot Camp Fat Loss Workout

by Luka Hocevar on February 11, 2010

Last Friday we had another great bootcamp session at the Renton Results Boot Camp. We split the class up into three groups, each one using a different tool in a 6 minute density circuit. If you have access to a set of dumbells, a medicine ball and your own body (I hope that you don’t have an issue with the last one) then you can do this same training session at home!

The goal is to do as much work in the 6 minute time frame while using great form on all the exercises. We would take a 2 minute break before moving on to the next density circuit with a different tool.

Circuit #1: Dumbells

DB Squats x 10 reps
DB Reverse Lunges x 5 reps/each leg
DB Bent Over Rows x 5 reps
DB Push Ups x 10 reps

Circuit #2: Medicine Ball

MB Squat Jumps x 10 reps
MB Woodchops (straight up and down) x 10 reps
MB Side Lunge = Reach x 5 reps/each leg
MB Simulated Chest Pass x 10 reps/each side

Circuit #3: Bodyweight

BW Squats x 20 reps
Reverse Lunges x 10 reps/each leg
Push Ups x 10 reps
V-Ups x 10 reps
Thrusters x 10 reps

We finished with a ab finisher that looked like this:

Push Up Walkout x 30 seconds
Knee To Elbow x 30 seconds
Plank x 30 seconds
Side Plank x 30 seconds/each

The effects of this training session were not only a ton of calories burnt during the training session but also a higher amount of calories being burnt for the next 48 hours because of EPOC (exercise post oxygen consumption). The training has elevated the metabollism to such an extent that our bodies will continue to burn caloies long after we’re done with training. Now that is called training efficiency!

Try this workout out for yourself and see a clip of how our campers did…..

On another note…….halfway through the transformation contest (4 weeks), we already have 3 contestants that are down more than 20 lbs with more than 10 down over 10 lbs!!!

If you would like to be a part of the premier boot camp in Renton and South King County that offers small group personal training then check out www.RentonResultsBootcamp.com.

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What To Eat For Breakfast Before Boot Camp

by Luka Hocevar on January 30, 2010

Breakfast is the most important meal of the day!

Heard it all before? Well, it’s true and you can find out the hard way by skipping it or having a crappy breakfast meal, which will cause lack of energy, crashes, slower metabolism during the day as well as weight gain and the decline of health over time.

You think there’s a correlation between the fact that 4 out of 1 Americans skip breakfast and 31% of the people that do eat it, choose cereal as their main option (there were even worse foods on the list but the cereal was prevalent) and the fact that almost 70% of American are overweight or obese?

And please don’t ask why cereal isn’t a part of a healthy breakfast (hint: look at the nutritional content).

The reason I have brought this topic up is because I regularly get asked what are some options for a good breakfast in the morning before our a.m. Renton Boot Camp, when should they eat it etc.

My answer is that you should eat breakfast within 15-20 minutes up so that you get your body into optimal fat burning mode as soon as possible. By fueling your body with the right (healthy) foods as soon as you wake up you’re triggering your blood sugar into zone where your body will burn fat for fuel, have more energy and just feel damn good. That will start your day of on the right foot then just keep it going by eating every 2-3 hours. Here are some ideas for a great breakfast:

Eggs, Spinach, 1/2 grapefruit
Turkey Breast, sliced apples (I will grab some slices of turkey breast and just eat it with my hands while eating apple slices to go with it)
Greek Yoghurt, almonds and blueberries
Hardboiled Eggs(always have some hardboiled eggs ready to go in the fridge), Banana
Oatmeal with Protein Powder and walnuts and cinnamon
A shake- 2 scoops whey with berries blended
Cottage Cheese and Strawberries and a little Pineapple
Ezekiel Bread or a Rice Cakes with Peanut Butter or Almond Butter
String Cheese, Piece of Fruit
Turkey Burger or Buffalo Burger- Cook the Patty and have it in a Lettuce wrap with Avocado
Scramble- Eggs with ground turkey, beans, onions, mushrooms and salsa
Steamed broccoli, feta cheese, cranberries and chicken sausage

If you have trouble eating a real meal early in the morning before training then look to a meal replacement shake as it will give you the protein to boost the metabolism as well as a bunch of fiber.

To get more delicious breakfast ideas check out the Gourmet Nutrition cook book, which is my number one weapon for creating delicious, healthy and fast meals. Dr. John Berardi and his team really created a cookbook for the fit food lover!

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If You’re Serious About Fat Loss You Need To Do Cardio Strength Training

January 21, 2010

Are you still working on burning off the fat with traditional training and long steady state bout of cardio? I hope not! This is really not new by now, but the majority of people working to reach their fitness goals are still using steady state cardio as their main tool for fat loss. Unfortunately [...]

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The Rapid Fat Loss Blueprint

January 11, 2010

Today, I am now going to share a tried and proven success blueprint to show you HOW to lose ugly, unwanted body fat as quickly and safely as possible to help you perform and look better. There is a ton of science and countless hours of real world trial and error behind this tried and [...]

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Quick, Challenging Mobility, Stretches and Workouts to Get Rid Of Stress

January 11, 2010

Today I was sitting at the computer for most of the day as I was setting up some training plans for the transformation contest that is going on at www.RentonResultsBootcamp.com. Sitting at a desk and working on the computer is something a vast majority of you will be doing come Monday to Friday, which will [...]

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Renton Boot Camp 2010 8 Week Transformation Challenge

January 5, 2010

New Year. New Body. New Life! Every once in a while it’s great to get a group of highly motivated people together to make some big changes happen. By entering this contest you have put yourself in a position to succeed like never before. There will be tons of social support and accountability to [...]

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Renton Results Boot Camp Rules For Successful Fat Loss

January 5, 2010

Rule #1: Act as if you are already as fit as you would like to be Don’t wait to get in shape, start acting “as if” today. You must start to act like a fit person now in order to become one. What I mean by that is act like one, eat [...]

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Revv Up Your Metabolism

January 5, 2010

Today we have a guest article from one of the people I really look up to in the industry and I can honestly say he is one of the top guys when it comes to nutrition. Not only does Dr. Berardi get it, he can convey all the information in a very simple and entertaining [...]

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