Monthly Archives: November 2014

If you can’t beat ’em, join ’em.

By | Denver Fitness | No Comments

That has become my attitude when it comes to watching TV. But don’t get too excited — it doesn’t mean we can hang out on the couch together, throwing back potato chips and pints of Ben & Jerry’s. No, no, no. What I mean is that I’m okay with you watching your favorite shows — in moderation — as long as you make good use of the commercial breaks. Here’s how:

TV exerciseMake a plan. Create a list of 4 exercises and 4 stretches you know and love. Make them things that won’t require a bunch of fancy equipment. Try using paper plates.

30 second drill. When a commercial comes on, start your way through the list, alternating exercise and stretches every commercial. There are rarely more than 4 commercials (unless you’re watching a Survivor season finale!) so you should be able to get through 2 stretches and 2 exercises, enough to get you moving but not enough to make you feel like you’re going to drown in your own sweat.

Half-timer break. Once you’ve done 2 full sets of your exercises and stretches, next commercial break get up and grab a glass of water. Repeat until your show is over (feel free to substitute a glass of water with a bathroom break if you’re watching a 2 hour special)! Avoid grabbing a handful of snacks on the way through — mindless eating happens most often when watching TV!

There’s no real substitute for a well constructed workout with your favorite trainer. But I get it, there’s a lot of addicting stuff on TV. And honestly, I’d rather you get hooked on a show than a snack.

Flexibility At Home – Broom Style

By | Denver Fitness, Uncategorized | No Comments


If you’ve wondered about getting your flexibility in, wait no longer.  Here’s a video from our Bonza Bodies trainer (blast from the past!)  Erin J.  She shows us a few drills that you can do at home with nothing more than a broomstick.  It’s actually surprisingly effective.

Multi-task for flexibility

If you don’t think you have time to get your stretches in, maybe you’re right… but maybe you’re wrong.  Here’s 3 strategies to help you find the time:

  1. set up a yoga mat in front of the tv.  Nothing says ‘please lie down and stretch’ like a yoga mat.  Leave it out and take advantage of it next time you sit down for a rerun of ‘golden girls’.
  2. the shower is your friend – buy some non-slip grips for the floor and get your stretches in there.  Nothing like a warm shower to get the joints ready for moving.
  3. Make it part of your nighttime ritual – give yourself a mindset to work through, some thoughts to embrace and some stretches to squeeze in to make sure you’re going to get a great nights sleep and wake up feeling loose and limber.

Anyone out there got a way they sneak in stretches?   Don’t say while driving, don’t say while driving….


Be true to your goals

Jamie Atlas and the Bonza Bodies Team.



Announcing Our Ski Conditioning 21 day Intensive Program

By | Denver Fitness, Uncategorized, winter sports | No Comments

Ski Conditioning Is Back At Bonza!

If you’ve been waiting for us to launch our 21 day intensive ski conditioning program to get you in the shape you need to be to master those mountains, here’s the details!  


If you aren’t sure what we’re all about, just continue on down to the bottom of this post to see our 9News Wednesday Workout Ski Conditioning spot, read our ski conditioning article in the Denver Post or see why the right training is important in this video from our youtube channel. snow mountain long

What is the 21 Day Ski Conditioning Program exactly?:

Click-Here-to-Sign-Up-Box-11.1.12Ski conditioning to get you in the best ski shape ever!  We’re throwing in our proven fat loss food plan 2.0 to get you into your skinny ski pants as well!  Workouts with our award winning trainers with one sole purpose – give you the strong legs, flexible core and agile balance to be able to master the ski slopes like never before, then wake up the next morning and do it all over again: What you get:

  • Choose from 7 Ski Conditioning specific workouts – attend  as many as you like!
  • Workouts run at both our downtown and lakewood location
  • Guaranteed small personalized group size – no more than 16 people per instructor.
  • 21 day ski success preparation plan
  • fat loss food plan
  • Kickoff night (optional attendance) is Dec 1st from 6-8pm – this intense workout includes optional body fat testing and ski fitness testing to see how ski ready you are! !

When does the Ski Conditioning program start?

This Award Winning Denver Ski Conditioning Program starts December 1st!

How much is the 21 day ski conditioning program?

97 dollars for 21 days of ski conditioning, food plan, video workouts, ski tips and 21 day preparation plan (and more!)

What times do the workouts run?

Starting Dec 1st with a 2 hour 6-8pm workout/testing at lakewood, then: Downtown:

  • Mon Wed 545pm
  • Fri 430pm.  
  • Wed 5am & 6am,
  • Sat 745am Tighten Up (total body) 


  • Mon Wed & 630am
  • Tues &  Thurs 615pm
  • Wed 630pm Yoga for Function 
  • Sat 730am Tighten Up (total body)



We don’t have room in our small personal studios to fit you all in.   Only the first 50 to sign up will be accepted. CLICK HERE to sign in and lock in your spot today Got questions?  Email or call us at 1-866-609-5004 today! Click-Here-to-Sign-Up-Box-11.1.12       denver post ski pic Click the link below to go directly to the 9News Ski Conditioning TV Spot: