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Saturday Classes?

Fri, 19 Sep 2008 18:10:00 GMT

There have been a lot of questions raised recently about a Saturday class. IF we do something like this, it would be a collective class where all locations would meet on Saturday morning at a single location.

This would ALSO take the place of one class during the week (probably tuesdays - the lowest population day). If you think this is a good or bad idea, let us hear about it here on our blog!

Black Flag winners for Week 2 - 3RD PLATOON EAST

Tue, 05 Aug 2008 15:24:00 GMT

Blackhawk Boot Camp Fitness Wichita, KS

Black Flag Winners for Week 1 - 4th Platoon East

Wed, 30 Jul 2008 16:30:00 GMT

Congratulations to the 4th Platoon East for winning the Guidon for Week 1!!

Your motivation and dedication to the program in the first week of the 05 Crucible 2008 led your instructors to confidently put you in for this award.

Keep it up! Can you win it again in Week 2?

19 People enrolled in the class??? Was it raining cats and dogs friday or what? THAT is dedication!

GET FIT!
Chief Everhart

Congratulations to the EAST WICHITA EVENING CLASS

Tue, 29 Apr 2008 15:29:00 GMT

Blackhawk Boot Camp Fitness Wichita, KS

Rachel Murphy wins Mrs. Kansas, 2008

Mon, 14 Apr 2008 15:46:00 GMT

Rachel Murphy, a cadet with Blackhawk Bootcamp Fitness, goes on to win Mrs. Kansas, 2008 competition

The Battle with Portions

Mon, 11 Feb 2008 16:27:00 GMT

You have made up your mind. This is your year. The year you are going to lose weight, you are going to make it happen no matter what!

Here we are in the middle of February, perhaps you've joined the gym or maybe you're even involved in something more intense like Blackhawk Fitness! Yet the pounds don't seem to be falling off like you thought they would! What's going on?

Well, the answer is "Several things". The simple fact of the matter is, there is an ENORMOUS (pun completely intended) industry set around food in this country. Look around at the recent movies who have gone out of their way to bring this "food trap" to light in recent years. The guy who gorged himself on McDonald's for 30 days and almost died because of it...the movie that shows just exactly how the industrial food machine manipulates you into thinking you NEED the crap they put out there.

Everyone (or almost everyone, I suppose) KNOWS the junk we eat is bad for us, and many people want to do something about it. There are countless stories of people who are literally going to die, eat themselves to death, but don't possess the know-how to fight the problem. Obese children have little hope of ever being healthy because they aren't educated from day one on how to eat and exactly what is and is not truly heatlhy.

How many times has this happened to you:

1) You're at a resturant and the meal you order comes out and you say something to the effect of "Holy cow, that's HUGE" or "Wow, that's a lot of food." Yet, when it's all said and done, we do our best to clean the plate..eat the whole thing.

2) You're eating your meal and you start to feel full, but there is still food on your plate. You continue eating until your stomach feel like it's going to burst. Our stomachs are polite when they start to tell us we've had enough to eat, but many (probably even "most") people don't listen.

Portions are the key to losing weight. Period. It's not this new fad diet or that new pill. Put simply, we have this nagging legacy thought process ingrained in us to eat everything put in front of us...this is an unfortunate side-effect of culturally leaner times when food wasn't NEARLY as plentiful, and it was important to eat everything because there might not be the same amount of food tomorrow.

Most of us don't have that problem any more. Food is plentiful! So much so that the portions we receive in resturants or make for ourselves at home are FAR TOO MUCH FOOD for one person in one sitting. Test yourself on the following five (5) questions and see what you think about the answers.

QUIZ:

1) 20 Years ago a BAGEL (something many people see as "healthy") was 3" in diameter and about 150 Calories! Today we have chocolate bagels, caramel bagels, iced bagels (!!), yet the PERCEPTION is that we are still eating healthy. Did you know the average diameter of TODAYS bagel is over 6" ?? How many calories do you think a modern day bagel has (just plain jane bagels with no chocolate)?

Muffins are another "healthy" food people believe is good for them, yet that 5" diameter muffin you buy at the super market is probably as UNHEALTHY as eating a cheeseburger and fries meal!

2) How big is a healthy portion of meat? Many people order super-duper deluxe sized steaks (20 oz porterhouse? COME ON!) that cover most of their plate with maybe a single sprig of broccoli on the side. In reality at least 1/2 of your plate should consist of vegitables and fruits!

3) How long should you wait before deciding you "need" a second serving (or "seconds") of food? Many people still feel hungry when they've finished their meal (whether or not they are actually watching their portions). Why is this? Food actually travels fairly slowly down the esophagus (sometimes in excess of 5 minutes!) and so it takes your body a little while to register that food in your body. We eat and eat then all of the sudden feel like we're going to explode!

4) How many calories should the average person consume in a given day? Many people don't understand that what you put into your body is converted to energy through digestion. What your body doesn't use it stores. Everytime we consume 3500 excess calories, we've gained a pound of weight. Doesn't sound like a lot? At Blackhawk Fitness we burn between 400 and 700 calories per session. At the MAXIMUM burn, it will take us FIVE DAYS to shed one pound of weight caused by excessive eating.

5) Exercise is a CRITICAL component to weight loss and a terrific way to combat aging as well as heart disease. Everything we put into our bodies needs to be burned in order to not gain weight. We are putting ourselves behind the curve by taking in worthless calories like ice cream, cola, and french fries. They may taste good, but at what cost? The food industry is never going to change their tune as long as we are willing to pay for it. How far would we have to run in order to burn just ONE can of cola (12oz.)?

Answers:
1) 350 CALORIES
2) Roughly the size of a deck of cards!
3) You should wait roughly 20 minutes before helping yourself to "seconds".
4) Varies by age and weight, but a sedentary (little or no exercise), 40 year old female of average height and average weight should only consume roughly 1600 calories per day to maintain weight. That's NOT MUCH! Participating in activities like Blackhawk Fitness jumps that number to 2000 calories to MAINTAIN weight.
5) We would have to run or walk 1 mile in order to burn off the worthless calories in one can of cola.

Saving Saggy Jugs

Fri, 09 Nov 2007 22:37:27 GMT

From Sherry - A dedicated Blackhawk Fitness enthusiast and breast cancer research supporter:

Hi everyone --
For those of you who don't know yet, I'm doing a 3 day/60 mile walk in SanFransisco next year. The purpose is to raise money for research and breast cancer screenings for the Susan G. Komen for the Cure foundation. I'll be working with my 5 other team members to raise the funds we need to participate. We are starting our fundraising out with a Holiday Open House on December 1st--- great for your Holiday gift shopping! We are going to have all sorts of neat things for sale -- great gift ideas for yourselves or others. Stop by on Saturday December 1st and say hi and shop shop shop! I'd love to see you all.

Contact me if you want to join us for a "training walk" , join or team or just donate to this great cause.

The website is www.the3day.org, and our team name is "Saving Saggy Jugs".

Thanks,
Sherry

GET FIT!
Chief

Military Training and Joining the Military

Tue, 11 Sep 2007 14:14:06 GMT

Are you interested in joining the military but not sure you're in good enough shape to join? Blackhawk Fitness is led by trained Army certified instructors who know exactly what it takes to get you prepared and in shape for military duty.

Blackhawk Fitness is a PERFECT routine to start a month, two months, or even three months before leaving for Basic Training. Blackhawk Fitness is perfect to help potential soldiers, sailors, airmen, or marines get in shape for the military.

Here's something you may not know: If you are already enlisted and have gone through MEPS, Blackhawk Fitness is COMPLETELY FREE until the day you leave for Basic Training. If you're not sure you're in good enough shape to pass the PT test...OR if you're trying to work with your Recruiter to get your weight down, Blackhawk Fitness is a PERFECT way for you to accomplish either one of those goals!

Getting in shape and losing weight are two easy ways to improve your overall health, prolong your life, and make Basic Training that much easier!

GET FIT!
Chief Everhart

From JV

Mon, 13 Aug 2007 19:57:59 GMT

" I have just completed my first week with Blackhawk Fitness. I must say it has been challenging. I showed up on day one not really knowing what to expect. You see the military shows that highlight boot camp and you see drill sergeants yelling at the recruits to speed up or crank out more pushups. However, I was pleasantly surprised to not experience that type of motivation. The Blackhawk Fitness instructors encourage you to do your best. They encourage continuous effort so that you are challenging yourself. On day one I couldn't do more than 5 or 6 pushups. I am able to do more now. I am still working on improving my running abilities, but it will come with time.

Don't get me wrong, it is no walk in the park. The exercises wear you out but they also help increase your stamina and strength. We've done various drills ranging from lunges to gorilla walks to crab crawls. My favorite exercises are the flutter kicks and squats. So I encourage anyone who needs a boost to their workout routine or who has fallen off the exercise "wagon" to try the course. If you try it for no other reason than to find out what the gorilla walk and crab crawls are you'll have fun. Its definitely worth the challenge and again if you challenge yourself you will see improvement. "

- JV

Motivation

Thu, 31 May 2007 19:37:45 GMT

Most people don't intend to become obese. In fact, most people look at themselves and wonder why they can't get up and work out to burn off the excess weight.

The answer is motivation.

Blackhawk Fitness knows this and knows that FUN, team-oriented fitness can motivate like no other! There is a reason the military uses this fitness training style and a reason why it works time and time again.

If you are motivated, you will strive for success. If you are motivated, you cannot fail. Working alone, in a gym, with no incentive is boring and demoralizing when you are not getting the results you desire. In a team environment, you are able to see the effects a fitness program has on others and know that its working for you as well.