Monthly Archives: June 2015

Will The 50 Day Total Body Transformation At Bonza Bodies Be Your Turning Point?

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That Moment

That Moment you WAKE UP

And realize you need a change.

We’ve All had one of the moments. We’ve all woken up and said, “No, I can’t do this anymore”. Regardless of the reason we have all said this about something in our lives.

Lynn Bruner shares that moment with us here. That moment when he realized he couldn’t continue on his current path. So instead he took the next fork in the road and found Bonza Bodies Small Group Fitness Studio, located in downtown Denver at 1800 Glenarm, and decided to participate in the Bonza Bodies 50 Day Total Body Transformation. Lynn Lost a total of 16 pounds and learned the skills that are keeping him on that journey even now. You’ll learn all of those skills at Bonza Bodies during our summer 50 Day Total Body Transformation!

My Turning Point

So, I was having a bit of difficulty in finding my “turning point moment”. For those of you that aren’t sure what a turning point moment is, it is that point in time, where you realize what you’ve been doing isn’t okay anymore and you really want to change. I found my “turning point moment” while looking through some pictures and trying to find a “before” picture for last July’s Total Body Transformation with Bonza Bodies Fitness Studio (yes I procrastinated, but just a little). I managed to pull off a win during that challenge by losing 33.2 pounds and dropping 5.5% body fat, but back to my moment… So I’m looking through pictures and here are the ones that I took on a hiking trip with my brother back in 2010.

Now, beyond the easily understandable, “Whoa, is that a sweat stain?”, reaction that this picture has gotten, there it is. My moment. It happened right there, sitting on that rock and looking down at the valley. I realized at that moment I wasn’t nearly in the physical condition that I thought I was in, much less where I wanted to be. I was borderline dehydrated (genius call on the beer that you can see in the background, by the way). I really felt like if that trip had taken ten more minutes, I might’ve passed out, or had a heart attack right there. And that’s not the half of it.


This hiking adventure took place on Father’s day, near Deckers, CO, and the purpose was one that made me keenly aware of my mortality. My brother and I hiked to the top of that mountain to put my father’s ashes up there. My father died at age 58 from complications due to congestive heart failure as well as other fairly serious heart problems. In this picture I am 38 years old. At that time, my two children were 5 and 3.

At that moment, I knew I couldn’t keep doing what I had been. I was in worse shape than my father had been when he was 38, and I could clearly see where this lifestyle was taking me, if I continued on that path. I wasn’t just out of shape, I was cheating my wife and kids out of the only thing that I can give them that no one else can… me.

So here I am, sitting there, breathing hard and being mad at my dad for not doing the things that he needed to do. Then it dawns on me that neither am I. I promised myself at that moment that I was not going to keep walking down that path anymore.

Since that moment, I have been improving. Sometimes in hitches and starts, but I’ve generally been heading in the right direction. I’m currently still a good bit lighter and in a lot better physical shape than I was, and best of all, I’ve been acquiring the skills and tools necessary to make this permanent.

So, that’s the thing that keeps me going. Even when I fall down in the mud of life, I get back up and start moving in the direction I want to go. I want to enjoy my family and really be involved for as long as I can. They deserve that. They deserve… me. I deserve me.

What was your “turning point moment”?


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Stay True to Your Goals

Bonza Bodies Family

Bonza Bodies 50 Day Total Body Transformation Is Back!

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Yep! You heard me right! Bonza Bodies Fitness Studio is kicking off another 50 Day Total Body Transformation on July 7th!

With so much success surrounding our last 50 Day Challenge how could we not do another?!

Did you know that last time we had a member lose 25lbs! Another, lost 20! And those aren’t the only success stories we had by any means!

During the course of a Bonza Bodies Total Body Transformation you’ll get the skills you need to make lasting lifestyle changes. This isn’t just about losing weight, (although its  a huge bonus, right?) this is about coaching and teaching you. This is about taking your goals and showing you how to make them happen! This isn’t about dieting and exercising until you’re broken. This is about taking your body and showing you how you can work with your body, rather than against it.

When you sign up for the Bonza Bodies 50 Day Total Body Transformation you get:

  • 3 weekly workouts
  • Small group classes with plenty of personalized attention
  • Nutritional information and a food plan
  • Plenty of recipes and sample meal planning
  • 2 personal training sessions
  • Weekly check-ins to see how you are doing
  • A free t-shirt
  • Body fat analysis!

If you’re someone that would like or requires a little extra attention, for the first time ever, we’re offering extra accountability! For an additional fee you can have our results coach check in with you several times weekly to see how you are doing with the workouts, food, or anything you think you need help with!

If you’ve been looking to make a lasting change and set yourself up for success, regardless of your goals, here is your opportunity!kellie johnson 4 collage

Ready to sign up? 

If you’re interested in learning more you can contact us at Or come in for a FREE CLASS! and see what we’re all about!


As Always

Stay True To Your Goals

Bonza Bodies Family

Find Your Mantra In Bonza Bodies “50 Day Total Body Transformation”!

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There is something to be said for mantras.

That powerful phrase we repeat to ourselves to keep us going

Rebeccas results speak for themselves

It’s different for everybody, no two people have the same motivation, or the same mantra. You may have the same phrase as the person next to you, but I guarantee it means something entirely different to you.

This Bonza Bodies blog post was written by Rebecca Vega. Rebecca was a participant in the Bonza Bodies 50 Day Total Body Transformation in January. She lost about 22 pounds during the challenge! What she taught us about is that it’s not always about the reasons we started but about the reasons we keep going, even when it’s hardest. Rebecca also writes a regular fitness blog you can read weekly at She always manages to be inspiring while bringing a dose of real world reality!

“My mantra for this 50 Day Transformation has been, “Just do the next right thing.”  Taking this whole process day-by-day, not getting attached to the outcome, is my daily focus and practice.

And boy, does it take practice. When I find myself ruminating the total amount of weight I still have left to lose, it is disheartening. Forty pounds sounds like so much, and it is easy to get sucked into a negative mindset that I will never get there. A small weight gain last week would normally be the catalyst for me to throw in the towel.


Then I went back and read the letter I wrote to myself when I started this. This is one of the most difficult times of my life both emotionally and mentally – my husband has been unemployed for four months; I am working 50+ hours a week; my mom has terminal cancer and is in a nursing facility; I’m constantly on the precipice of depression and self-destruction. I miss my kids. I miss carbs. I miss sleeping past 3:30 a.m. But reading that letter, I remembered why I committed to this in the first place. In order for all the other cogs to turn, I have to be my best self.
This is the time. Time to put myself first, sacrificing now to create the future I want for myself and my family. Getting back in the routine of working out every day, sleeping soundly, enjoying the energy I get from the fuel I am putting into my body; a clear mind, sharp reactions, feeling strong, general feelings of love and happiness – so many benefits already, regardless of what that scale says. That is only one measure of what I have accomplished in four weeks. While I certainly am enjoying the losing of pounds and inches, they will not outweigh all that I am gaining.
It won’t happen overnight, but it’ll happen. One day at a time. Just do the next right thing.”


 Feeling inspired? Want to learn more?

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Stay True To Your Goals

Jamie Atlas

Bonza Bodies Fitness Studio Announces Their Next Nutrition Seminar!

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You can’t work off bad eating habits.

I’m pretty sure you’ve all heard me say that more than once.

And, I’m pretty sure I’ll continue to say it, because I hear it all the time.

“I workout so I can eat the way I want to”.

tara mccall 4 pic collage

Results from one of our dedicated food plan followers!

But it’s not that simple, it really isn’t. Eating is one of the most important things we do everyday, it’s right up there with sleeping or drinking water. We all have to eat but so many of us are making the wrong choices. And, ultimately, you can’t work off bad eating habits.

So please, join us! Our next nutrition seminar is going to be Monday June 29th at 6pm at Bonza Bodies Fitness Studio.

We are going to talk about the Bonza Bodies Food Plan, why it works and how to make it work for you! You’ll see photos and video testimonials from people that have made the change and made healthy eating a part of their everyday life!

I promise you, there’s no hidden agenda! You are not going to hear about the next diet craze! Or the next magical pill that will allow you to drop 4 sizes while shoveling pizza into your mouth! We are not going to try and sell you anything! In fact, this seminar is completely free. We just want to be able to tell you about it because we believe that strongly in it.


We’re all on our journey. No matter where you begin, the important part is to stay on the path!

So mark it on your calendar: Monday, June 29th at 6-730pm at Bonza Bodies Fitness Studio.

We are located at 1800 Glenarm in downtown Denver.  CLICK HERE for a map

We’ll go over the nutritional plan, why we make the recommendations we do and why it works! As well as foods that are commonly thought to be healthy and why they’re actually packing on the pounds! There will also be a short Q & A and a chance to look at sample meals! You’ll also hear from some of our own personal trainers about how they make food work for them!

Watch the video below for a more in-depth look at Monday night!

To all our Bonza family and friends: We look forward to seeing you there!

For more information please contact us at

And As Always:

Stay True To Your Goals


This Denver trainer uncovers his top 5 Workout and Fitness Myths

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This Denver trainer wants you to know the truth…

Bonza Bodies Fitness’s 5 Favorite Workout and Fitness Myths, time to debunk them all.

So, we asked The best denver trainer we know to pick out some of their favorites for us to talk about. The personal trainers here at Bonza Bodies Fitness Studio know there is no shortage of theories and claims surrounding weight loss and fitness, so here are the favorites and most commonly heard from their boss, the creator of Bonza and one with 25 years of experience!

And if you’ve heard one that’s not on the list, don’t be afraid to ask them their thoughts! You don’t get to the be the best by not knowing a thing or two!

1. No pain, no gain.

Tell that to the guy that just blew out his knee trying to lift 500 lbs in a lunge. Look, leaving everything on the floor is for singing competitions, not your regular fitness routine. The fact is, if you overwork yourself so that you’re too sore to go back the next day, you’re not setting yourself up for success. Easy does it, Grasshopper. Hurting yourself will only lead to frustration, time off from the workout routine you had (or were trying to establish), and in worst case, giving up.  In this altitute, a good Denver trainer has to know when to push and when to not push.

2. Sport’s Drinks will keep you hydrated and energized!

Nothing against sport’s drinks but seriously, have you seen the commercials? Nobody’s sweat is purple. In fact, the athletes you see actually drinking sport’s drinks during a game are actually drinking a diluted version of it. The high-octane stuff is consumer-grade, and a much less healthy option than, say, water. If you are in need of a pick-me-up try getting a small bottle and pouring a small amount into a gallon of water. Trust me, that’s all the help you need rehydrating, even after a Saturday morning Bonza Blitz class!

3. “As seen on TV.”

Unless it’s a Sham-Wow, you should be skeptical. While the Shake Weight promises to isolate those pesky bat wings and Suzanne Somers swears by the ThighMaster, these gadgets and gimmicks won’t isolate a single fatty area. If you’re going to lose fat, you’re going to lose it all over. And if a good fat burner is what your after try the Pyramid Fat Burner class at Bonza Bodies Small Group Fitness Studio!

4. Chew gum to combat cravings.

Put down the sugar-free gum. Now back away slowly. “Sugar-free” is code for “chemicals added” and trust me, the chemicals have side effects that will work against you. Most of the “sugar free” sweeteners out on the market can actually cause your body to hold onto fat like Tom Brady holding on to his plea of innocence in the “deflate-gate” debacle. And, while we appreciate the dedication he shows, if you are trying to tone and/or lose weight, you’ll want to steer clear of those nasty chemicals plotting your failure. Next time you have a craving for something sweet grab a couple blueberries or blackberries! But just a couple!  Jamie Atlas isn’t known as one of the best denver trainer / weight loss specialists for nothing.  Make sure your food is in line with what’s important to you!

5. Skip Breakfast! No really it won’t hurt!

Skipping breakfast will put your metabolism – and your weight loss – on a roller coaster. Creating that huge time gap between dinner the night before and your next meal (lunch) will set you up for making bad decisions. Ever gone to the grocery store hungry and walked out having spent an entire paycheck and given your phone number to the baker? Yeah, we all make bad choices sometimes, so if you know of a bad choice you can avoid, why wouldn’t you? Skipping breakfast makes that McDonalds you drive by wayyyyy to easy and tempting. And if you’re wondering what the harm in a burger is, please refer to myth 4 regarding chemicals :-). Instead try going to Bonza Bodies for an early morning workout, like the Tighten Up class and get your metabolism pumping early! An early morning workout routine can actually raise your metabolism for the rest of the day giving you extra calorie burning oomph! Then your breakfast can be guilt free!

Not only can we answer all your health and fitness questions but a Bonza Bodies Accountability Membership comes with a meal plan designed with your nutrition in mind! So send us an email and get those questions answered! Or, even better, come on in for a free assessment and 10 Day Trial! We’ll listen to you and your goals and get you set up on the path towards success! For more information or questions send us an email at, you’ll be glad you did!

Stay True To Your Goals


Denver Fitness Studio tells 5 Favorite Workouts For A Better Butt!

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This Denver Fitness Studio has cracked the ‘butt code’

Well, okay, maybe there are a few people who already have that on lock. But for the rest of us, our behinds leave us in a constant state of wonder: Why didn’t get a butt like that . Here are  Bonza Bodies’ 5 Favorite Workouts For A Better Butt!

Butt, seriously, you can have a butt like that! Rounder, perkier, firmer, whatever you want! These workouts, with time and dedication, can get you there. The simple fact, is that most of us just haven’t given our rear-ends a chance to live up to and meet our expectations! Most of the movement we do on a daily basis only work our glutes through one range of motion, not the 3-D movement we need to work out all the muscles in this all-important group! This includes hips and core too! So read on and give it a try, you’ll feel the burn in new places, I promise!  Whether you’re playing with us in our denver fitness studio location, up at our red rocks location or just having fun, these are the workouts you want to know.

1) The simple lunge- Yep, a simple lunge is the way to start working and toning your way to a firm derriere! When lunging make sure you keep your forward knee over your ankle. Going past your ankle stresses the knee and puts you at risk for serious injury! The lower you go the harder it is and the bigger the benefit! But if you can’t go low to begin with, don’t sweat it, you’ll get there!

2) The rotating lunge- An even better, more effective way to workout the gluteus maximus! This will elongate those muscles forcing them to work harder and this gets your core involved on a much deeper level than just a simple lunge. When you step forward as you bend the knee down you’re going to rotate towards the forward leg. So if you step forward with your right you’re going to turn towards you right! Don’t forget to watch that forward knee and keep it over the ankle!

3) The cross lunge- Are you sensing a pattern here? This is why we start you off with the basic lunge! All of these workouts are built off of that simple movement! With this one instead of stepping straight forward with you leg, your going to cross one leg in front of the other. So if you are lunging with your right leg, as you step forward you are going to put the right foot in line (or slightly further if your balance is on point) with the left. Now bend down into your lunge and twist to the right! Voila! You are now working out those muscles on several different planes (and improving your balance, no doubt)!

4) The resistance lunge- This one requires some equipment at home. If you don’t have any, don’t sweat it! You can get a perfect butt going through the exercises we’ve already talked about but if you’re in the mood for a challenge these next workouts won’t disappoint! Using a resistance band wrapped around something stable in your home stand to the side of the band and several feet away (you’ll know once you start using the band whether you need to move in or out depending on how difficult it is). When you grab the band it should come across your body. Whatever leg is closest to the band remains stationary during your workout, for explanations sake, let’s say it’s the left. Your going to grab onto your band in a standing position and here you should feel tension on the band. Your going to step back with your right leg into a lunge and as you’re bending down with the knee rotate left keeping your arms straight in front of you as you rotate. Here’s a video on this one!  Our denver fitness studio has all the good things you need to make this exercise happen, or you can do it at home!

5) Add Weight- So any of these lunges can be taken to the next level by adding a dumbbell or weighted ball in yours hands! Don’t force it but once you start to feel it a little less add some weight and the challenge will be yours to conquer again! If you don’t have weights at home put sand or a pre-measured weight of some sort in a bottle and watch your butt come to life!

You’ll do all of these workouts and more at Bonza Bodies Small Group Fitness Studio! So whatever muscle group you think needs work, I promise you, our top personal trainers and fitness experts will know the perfect workouts to whip ’em into shape! Known as the best denver fitness studio around, Bonza has won 5280 Top of the Town awards for Best Denver Gym 2014. and Denver’s Best Boot Camp 2011.  Bonza’s Founder Jamie Atlas is a perennial winner of best personal training. For more information email us at or click here to get your free assessment and start your 10 day free trial and experience Bonza Bodies.

Stay True To Your Goals



3 Workouts For People With Bad Knees From Denver’s Best Gym

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3 Workouts For People With Bad Knees From Denver’s Best Gym

Whether you tweaked your knee on a hike, in the gym, or it’s a chronic problem for you.

Bad knees are a common problem and can kill your motivation to workout. The world class trainers at Bonza Bodies Small Group Fitness Studio are very skilled at adjusting workouts to make life easier for these poor abused joints. And they’ve kindly agreed to share 3 of their favorite knee safe workouts with us today! These exercises will get you moving and sweating in new ways while taking the stress off your pained knees and training your body to move in different ways!

Your knees need time to recover from an injury and you’re not doing yourself any favors by trying to push through the pain. Your likely to end up doing more damage because pain and fatigue makes it hard for us to move appropriately and you’re likely to end up doing an exercise wrong, compounding the problem, rather than helping! So give yourself a break and try these low impact workouts!

1) Side Lunge– So we’re all familiar with the standard lunge which puts a lot of stress and weight directly on both knees, especially the front knee, and can really hurt when your trying to nurse a knee back to health! Try a side lunge instead! Standing square, step to the side with your right leg bending the left knee. This puts the weight on the side ligaments of your knee vs the front, which is where most injuries occur. Rinse and repeat on the other side.

2) One Legged Hip Tilt- Standing square, slowly bend at the waist. As you bend keep your right leg straight and raise it off the ground so that you are bearing all of your weight in the left leg. But, you have to make sure to keep a slight bend in your left knee, like 15-20%, do not lock your left knee in place! This exercise is not only great for pained knees but will help improve your balance as well! This exercise strengthens your lower back and core muscles which, in turn, will help relieve your legs of some of their duties of weight bearing and movement.

3) Front Loaded Box Squat- Grab a chair and a weight. The lower the chair, the more challenging this exercise is. Holding your weight to your chest slowly with both arms, sink down to the chair and touch your butt very briefly to the seat before rising. Don’t sit all the way down! The goal is to just tap the seat with your rear end. The challenge with this exercise is making sure you shift your weight to your heels! You should be able to lift your toes off the ground while doing this workout, if you’re doing it properly! This workout takes the load off the front, and most temperamental, ligament of the knee and shifts the load to the back. Not only is this a knee safe workout but it will actually help you train your body to move and bear weight in a different way!

You’ll do all of these exercise and more during one of our small group classes at Bonza Bodies Small Group Fitness Studio. Our personal trainers have been voted Denver’s best year after year for a reason! They’ll help you and work with you to meet your goals! So come on in for a free assessment and get started with our Free 10 Day Trial! I promise you won’t be disappointed!

Stay True To Your Goals




Workout On A Monday? 5 Reason You Should Never Miss One!

By | Core Training, Denver Fitness, Pyramid Fat Burning, Tighten Up, Workouts | No Comments

It’s HARD to get up and get moving on Monday morning.

If you’re lacking in motivation and need help getting to the gym on a Monday, regardless of morning or evening, Bonza Bodies Small Group Fitness Studio has some legit reasons to NEVER MISS A MONDAY WORKOUT

1) You Need That Energy Boost.

– Weekends are killer, and if you’re like everybody else, they are chock full of activities and events and chores that need to be done. A Monday workout, like the Tighten Up class, held at Bonza Bodies Small Group Fitness Studio, will give you just the energy boost you need to keep motivated for the rest of the week and leave you feeling alive.

2) Everyone Knows, Working Out Makes You Happy!

– It’s a well known fact, working out pumps you full of endorphins that make you feel happier! And seriously, who doesn’t want to feel happy on a Monday?

3) Set Your Self Up For Success This Week!

– It’s a proven fact that starting an exercise routine on a Monday means you are more likely to continue with that routine or regime. Whether you’re starting anew or starting after a hectic weekend, a Strong and Functional class at Bonza Bodies Fitness Studio is sure to start your week off right!

4) Get In Some YOU time!

– Everybody needs a little “me” time, especially on a Monday as you’re going through the list of what the week holds! And there is nothing wrong with taking a little “me” time! So why not come down to Bonza Bodies and get in a workout! With our small, 10 or less, group classes you’ll get the personalized attention you deserve with your workout! You get the head clearing “me” time you’re in need of and the added benefit of some happiness inducing endorphins! Oh, and there’s also that thing about working out being good for you and all…

5) You Need To Sweat Out The Weekend Indulgences

– Whether you went a little heavy at the ice cream bar or your “other” favorite bar, we’re here to help you leave it in the past! In one of our Pyramid Fat Burning classes you’re sure to get in a workout to help you forget about that extra pint of… well, that extra pint of your favorite indulgence!


Regardless of the reason, our world class personal trainers here at Bonza Bodies Small Group Fitness Studio in downtown Denver want to see YOU. We are here to help you on the journey of becoming the fittest version of you that YOU want to be! So join us for a FREE Trial Membership and you’ll experience what a personalized small group workout should be! Above all, remember to stay true to Your goals.


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