Monthly Archives: December 2015

How To Train For a Denver 5k

By | Denver Fitness | No Comments

When people describe the city of Denver, Colorado it’s likely they’ll mention two things: how prominent the fitness lifestyle is here and how it’s considered an act of treason if you aren’t a member at REI. Being a Denver local myself, I think it’s safe to say we love our crazy outdoor activities and our Denver fitness lifestyle, in spite of Colorado’s manic, unpredictable weather we know oh too well.

With that being said, no matter how cold it might get in the winter time you can always count on there being multiple holiday Denver 5k races to be held well into January. Bonza Bodies just recently went and supported the Christmas Carol 5k Classic in downtown Denver.


Although the air was frigid the morning of the race, the sun had peaked just in time for the runners to begin the Denver 5k Christmas Carol Classic. It ended up being a beautiful morning and an extremely successful Denver 5k race as all the runners finished injury-free. Even Santa and his elves were there to congratulate the runners at the finish line!


Like with almost every sport, in order to be the fastest, strongest, and most efficient runner you can be it’s crucial to supplement running with strength exercises. When training for a race runners should work on targeting the key muscles that will keep them balanced during the race.

If you’re looking to run a Denver 5k race in the near future here are some exercises that will complement your running routine when preparing:

  • Bulgarian Split Squats (High lunge)
  • Plank variations: ex: side planks and single leg planks
  • Kettlebell squats with overhead press
  • Stability ball hip extensions
  • Shoulder press

No matter what sport or activity an athlete is preparing for, strength training and functional training should always be implemented in their workout routines in order to improve their overall performance. It could be preparing for a Denver 5k race, improving endurance while cross county skiing, increasing vertical jump, or wanting to be better at basketball. Of course, all of the examples I just provided are very different and would require different types of strength training depending on the sport or activity in mind.

So, that’s where Bonza Bodies comes in! The point of functional training is training the body for activities performed in daily life. When going to a regular gym there are mostly weight machines which target and isolate a single muscle group. As a result these movements don’t bear any relationship with movements performed in daily life or in their regular activities or sports.

Bonza Bodies and other functional training studios try and mold specific strength exercises to a clients needs whether it’s to lose weight, improve their triathlon time, etc. while improving joint mobility and stability helping with injury prevention.

If you’re in the area and are interested in Denver Fitness options come check us out! We’d love to meet you and help you achieve your fitness goals. You can learn more about us by clicking the link above or emailing us at


6 Secrets To Maintaining Weight Loss During The Holidays

By | Uncategorized, weight loss | No Comments

Weight loss during the holidays is never easy

After making it through our Thanksgiving feasts, we’re closing in on Christmas and New Year’s celebrations and traditions. Celebration and tradition goes hand in hand with splurging on decadent, rich foods, while breaking out of our everyday habits and schedules.  It also goes hand in hand with destruction of your weight loss goals.

Making just a few changes in your behaviors during the holidays will help you immensely in your success in the New Year and potentially will save you from gaining the “holiday 10”!


Here are some tips to help you survive the remainder of the holidays:

  1. Change your mindset! Instead of eating the whole tin of Aunt Bea’s famous gingersnaps that only come around on Christmas Eve, just eat two and ask her for the recipe so you don’t feel like you have to get them while they’re hot! (Literally.)
  2. DON’T skip your regular workouts! The most common behavior change in people during holiday season is skipping out on the daily workouts. One missed day quickly turns into 2 missed weeks before you even know it. It’s one hour a day & if you can keep your exercise on track, you’ll likely be better with your diet.
  3. Have a good workout session the day before, the day of and the day after. By doing this it will reduce the overall effect of all the eating and drinking you will be doing on your physique by boosting your metabolism and burning the extra calories you’ll consume on the holiday.
  4. Don’t Skip Meals! Eat breakfast everyday to maintain your energy and to keep your blood sugar stable, preventing overeating at other meals.
  5. Set realistic goals for yourself during the season. Saying you’ll lose lots of weight during the holiday season when you have a history of always overeating during this time might be setting yourself up for failure. Instead, make a goal that you will only gain a couple of pounds or will maintain your weight. That way you won’t be discouraged when starting off the New Year.
  6. Buddy up! To avoid weight gain you need commitment and awareness. Having a couple of friends to call up with concerns can help you stay accountable at the gym and with your diet.

With a couple of these minor behavior changes during this season of excess you could be looking at a happier, healthier post holiday body while still enjoying the perks and treats of Christmas and the New Year!

Of course, some of us have more challenges than others – if you’re looking for a weight loss solution in Denver then maybe come check us out ? You can find out more about us at or clicking the link above