Monthly Archives: April 2015

Workouts To Improve Your Golf Game

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It’s time to improve your golf game!

The past couple of weeks we have been featuring exercises to improve your form with popular spring and summer sports!

And even with the snow today we all know golf season is right around the corner! So let’s talk about some ways to improve that swing!

Whatever your favorite sport may be there are exercises you can do to improve your game. And you can count on the world class personal trainers at Bonza Bodies Small Group Fitness Stgolf gif photo: hurley/charlie dancing golf weeeeoooo.gifudio and our fearless leader Jamie Atlas to show you some new moves and workouts to improve any skill level!

Having a good golf game requires lots of muscle groups to work together. The legs, core and arms must all work together to create the perfect smooth stroke. What happens or goes wrong with most golfers is the ability to bend over and keep the core, and other muscle groups engaged, is lost. And when that goes, so does your stroke.

The Impact shuffle will help you build the strength to hit that ball with maximum impact for top driving distances. While bent over, holding a weight, move the weight from left to right within an eight in range of motion keBestGolfMeme41eping the head still. Be sure to keep the spine straight and tall and the head still with this one for maximum benefit!

Give yourself strong golf arms with this next workout! Holding a pair of dumbbells or weights at shoulder height rotate your body to the left while pivoting on your right toes and pressing upward with your right arm. Come back to center and repeat in the opposite direction!

Tilt and twist to improve your backswing and follow through! Standing with your right leg behind you, bend at the waist keeping the back straight and holding a dumbbell in your right hand. As you straighten move th right hand horizontally across the body, keeping the dumbbell in a horizontal position! Keep the arm straight throughout the movement, nobody likes a bent elbow!

Click the link below to see these moves in action as demonstrated by Jamie Atlas and Corey Rose of 9 News!

Click Here to See Tips on Improving Your Golf Game

As always Bonza Bodies’ world class personal trainers are standing by to help you perfect any game or sport you want to do with a combination of the right workouts and support! If you aren’t a Bonza member email us at to sign up for a free trial or just stop on by for a class!

As Always:

Stay True to Your Goals

The Bonza Bodies Family

Workout Like A Pro

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It’s that time of year again!

It’s baseball season!

And whether you’re into baseball or not these guys have some workouts that everybody should be doing!

These are killer exercises for every body part; butt, legs, core and upper body, no muscle group left behind! And here at Bonza Bodies Small Group Fitness Studio in downtown Denver we believe in a  total body approach. You’ll never get the same workout twice! Why? Well first off; how boring is that???? Who wants to do the same workout again, and again, and again? Secondly, you have to keep the body guessing to keep it challenging and lastly if you workout the same muscles groups, the same way, repeatedly you’ll end up with muscles that are really only functional one dimensionally vs a body that can move through a range of motions with ease and fluidity.

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So with that  in mind we’ve given you a range of workouts and recommendation to do to keep your body in peak physical form. We’ve done everything from running, to volleyball and today we have baseball.

The world class personal trainers at Bonza Bodies can get you prepped and ready for any physical activity, or sport you want to do. But just in case you can’t make it into the gym this week here is our own Jamie Atlas with some easy, functional, total body exercises you can do at home with just a weighted ball.

Click here to watch Jamie Atlas demonstrate workouts done by the pros!


Of course, regardless of what exercise regime you choose there are really only 2 main components to think about.

1. Does it keep you engaged and entertained? Is it FUN?

2. Do you mix it up? Do you keep your body engaged and entertained?

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If your interested in learning more about Bonza Bodies Small Group Fitness Studio

Contact us!

And as always:

Stay True To Your Goals

Bonza Bodies Family

Running The Treadmill, Friend Or Foe?

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So, here we are, Spring has sprung, again.

And I’m guessing that means all you runners are getting off the treadmill and hitting the parks, trails and sidewalks. Unless, of course, you prefer running on a treadmill, and some people do. I’m one of them! (gasp!) Have you ever wondered which one is better for you though?

There are a lot of pros and cons to each! The most important thing to remember and gauge, however, is what your body is capable of. So let’s talk about the pros and cons before you hit the trail, or the belt…

With a treadmill, yo50-Inspiritational-Motivational-Thoughts-quotes-and-memes-27u get to control everything. The temperature, the pace, the distance, the incline, the terrain, all of it. And that is great. The chance of injury is minimized significantly and mostly comes down to if you’re a super klutz like me over-exerting yourself. There is no possibility of stepping on a rock and twisting a knee (NOOOOOOO!!!!!) or an ankle. If you do yourself injury you don’t have to limp home or worse, phone a friend (oh the shame), at the most you’ll need to figure out how to maneuver yourself to your car… Another bonus for the treadmill; it does half the work for you! That belt that keeps circling and circling, like a shark that smells blood in the water, is propelling your legs back, leaving you with the important job of moving them forward. A necessity to avoid serious injury…

Downside? You control everything. Your ankles won’t learn how to move and adjust to changing terrain. Your hamstrings will not develop on a treadmill like they will running on a trail, there’s that propulsion we were just talking about! As a result you could very easily tear or injury your hammy when a well-meaning friend invites you out on a Sunday morning jog or you step out for that first 5K of the season.

And then there’s running outside…

With running outdoors you are exposing your body to any number of environmental factors. Rocks, uneven sidewalks, wind, cold, hills, rain, the list goes on and on and on. Why is this a pro? Because fitness should be FUNCTIONAL, which is exactly what we focus on here at Bonza Bodies Small Group Fitness Studio. Here, at Bonza Bodies, located in downtown Denver, 80202, we fully emphasize that a fit body should help you get through your day better and easier. So how does stepping on a rock help your functional fitness? Easy, the ankle has to adjust and bend and move to avoid serious injury, ever tripped walking along a city sidewalk? Ladies, how about those heels we hate to love?

The cons? Yep, you guessed it, your exposing your body to any number of environmental factors. That rock may bite back and next thing you know, you’re limping home, wallowing in pain. And that wind, brrrr, Colorado wind in April tends to be a bit of a nasty beast. Any scenario you want to dream up in your head has the potential for happening if you run outside.

So, seriously, which one is better?

Click Here To Find Out!

And see owner of Bonza Bodies Fitness Studio, and personal trainer, Jamie Atlas, explain why!

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Like what you see? Interested in learning more?

Contact Bonza Bodies at

And as always:

Stay True to Your Goals

Bonza Bodies Family