Category Archives: Uncategorized

Personal Training: Calorie Restriction

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Personal Training:

I Can Eat Too Few Calories?

In the personal training world I see people obessing over their calories.

When making a decision that it is time to get back into shape and lose weight, we want to take the easiest and quickest route. Diet pills and starvation diets are usually what an individual finds as the quickest way to get to this goal. Unfortunately, low calorie diets can ultimately do more harm then good. When you starve your body by limiting your calories, you are also limiting your body from getting the necessary vitamins and nutrients that it needs. Although you might initially lose weight, overtime the lack of needed vitamins and minerals can lead to some form of nutritional deficiency.  Let’s face it, all the personal training in the world isn’t going to overcome a bad diet.

Deficiencies in nutrition will only jeopardize your health in the long run.

personal training should include advice on portion control

personal training should include advice on portion control

How few is too few when it comes to calories? This will vary from person to person depending on a person’s weight and their activity levels. It is recommended to stay above 1200 calories a day because when you consume less than 1200 calories, the body goes into starvation mode and it will store the fat instead of burn it.

The safest and most productive way of losing weight is to lose about a pound a week. This requires a 500 calorie deficit everyday. You can break it up by consuming 250 calories less than you normally eat and burning off 250 calories through exercise each day.

The negative impacts that women can experience with too few calories are irregular menstrual cycles and in extreme cases, no menstrual cycle at all. When you stop menstruating, your body slows down the production of estrogen. This lack of estrogen can lead to an increase in the risk of bone loss. A lack in calories can lead to an iron deficiency that can cause anemia because of the lack of proteins. Low protein levels can also negatively affect your immune system. When your immune system is down, you are at a higher risk for catching a cold or getting the flu. It causes a ripple effect.

See this link here for a spot by Jamie Atlas on what foods contain what calories

The thyroid is also affected when we do not consume enough calories. The starvation mode slows down our systems which can result in the feeling of being cold all of the time and have less energy. These issues can lead to mental issues like depression also.

Just remember that every person is different. Some individuals may find a greater success with counting their calories while others might overestimate or underestimate their daily caloric intake. If you are very physically active person, it is vital for you to consume an adequate amount of calories to re-supply the body with the calories that you burnt. This will re-energize your body so that you can continue to workout harder and run faster. If you don’t supply the body with the calories that it needs, it will only create a negative effect to your overall health. Not only will you feel tired and have no energy to keep up with your training, but it can also cause you to gain weight. Consuming an adequate amount of calories can lead to a successful attempt in weight loss and positively affect your overall health.

Stay True to Your Goals

Bonza Bodies Fitness

6 Secrets To Maintaining Weight Loss During The Holidays

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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





Please Welcome Kayla To The Bonza Family!

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FullSizeRenderHi, I’m Kayla!  I’m excited to be joining the Bonza Bodies family, and this is my story.

When my parents would ask me what I wanted to be when I was older I tended to change my career path every week. One week it would be a lawyer (because I was good at arguing) & then I’d change it to something like running a gas station because I’d be able eat all the candy I wanted. I never knew I would soon develop a passion for fitness and nutrition that would continue to grow every day.

One thing I did know when I was younger was that I found happiness and fulfillment in helping others. I’ve had amazing opportunities in traveling the world with my grandparents, which helped me discover my passion for serving others. Many times I’d be found giving my “allowance money” to the homeless in Paris or working with my little sister to distribute clothes to children in the slums of India. So, with this growing passion of mine, how did I become a personal trainer and fitness instructor?


After finishing my 1st half marathon! (I’m on the right)

I’ve been active all my life, a 3-season athlete through high school. Basketball, volleyball & tennis weren’t enough, so I added   hiking 14ers, snowboarded since I was 6 years old, and even tried a half -marathon. In college I played intramural sports and picked up rock climbing to add to my outdoorsy thrills.

Even after all of this playing a huge roll in my life it wasn’t until I declared my major in Health & Exercise Science at Colorado State University that I clearly saw my career path. I knew I loved helping others achieve their goals, and being active was a lifestyle for me.

When I realized how much I was enjoying my curriculum I knew I was on the right career path. With 3 college internships and 3 jobs in the Health and Wellness field under my belt thus far, I’ve been able to work with varied populations including Division 1 College athletes, high school athletes, seniors, special needs, people in injury recovery, and the general population.

I love working with all types of populations with different fitness goals and needs. I could be working with a college athlete who’s trying to increase their vertical jump or I could be working with someone their 70s trying to increase their balance and stability. No matter what it is, I love the challenge, big or small, and and revel in meeting each and every goal.

Now, I hope I can help all of you at Bonza Bodies to get you to your own finish line! To inspire you all to strive to make new goals once you’ve attained the last one.  I look forward to working with all of you!

Yours in fitness,

Kayla Martin

Our Ski Conditioning Program means more than just squats and lunges

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You want ski conditioning?

We got your ski conditioning right here!  (seriously, we do. Our 30 day ski conditioning course starts Nov 17th and is just $97 for unlimited classes – choose from over 13 classes per week as well as a bunch more good stuff.  Click here to lock in your spot today!)

So what is Ski Conditioning exactly???

It’s more than just squats.  It’s more than just working your legs and lungs.  If that was true then you’d have mountains filled with professional cyclists.  But we don’t ski that way.  So your ski conditioning shouldn’t reflect that.  In fact, skiing is about being able to create power in the following 3 ways:

All you need to know to effectively train for skiing (or come to our ski conditioning classes we teach at in downtown Denver)

Ski Conditioning tip 1: Power off of one leg

When your body is pushed to one side, the weight shifts.  Your weight is pushed down the hill when you stand on a steep or sloped surface (ski physics, anyone?).   Because you don’t ski straight downhill without turning, you spend most of your time trying to fight sideways momentum to prepare for the next turn.    Ipso facto, you need strength off of one leg.

Ski Conditioning tip 2: Power side to side

Box jumps are great for training people how to have powerful olympic lifting movements for activities such as crossfit workouts.  However, if you’re actually looking to work your legs for skiing (and also maybe hit different muscles than the usual workout does) then you need side to side power.  Not just hopping side to side, but jumping with either a band pulling you to the side or landing on your feet after jumping sideways off a low surface. Why not a high surface?  Because you want to be able to quickly pop back up – slow is the enemy of power generation

Ski Conditioning tip 3: Check your joint mobilitysnow-skiing-equipment-1

You need hips that can rotate while in a vertical position.  It’s that simple.  You can lie down or warrior pose all you want, you’re not going to get your ski muscles active if your ski bones wont move in rotation while your feet are planted on the ground (or snow, in this case).

If you’d like to come in for a free ski conditioning workout you can always get a free workout at the always fun Bonza Bodies studio in downtown Denver, or if you wanted to sign up for the ski conditioning 30 day course we’re running starting Nov 17th you can do that by clicking HERE.

Still hungry from more ski conditioning information?  Of course you are 🙂

Here’s a ski conditioning video I did for 9News recently, and also below a video explaining why cyclists can’t ski (or at least, why becoming one won’t help you ski nearly as much as a focused, functional workout)

50 Day Total Body Transformation- Let’s Get HOT for Halloween

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Are You Ready To Get Hot For Halloween?

Halloween is coming! It’s way too easy to put away the workout clothes and bring out the big sweaters as the weather starts turning colder. It’s very common to hear people say that they don’t need to shoot for a beach body anymore because winter is upon us.

Here at Bonza, we like to inspire our clients to keep working hard all year long. With our 50 day Total Body Transformation that we will be starting up again on Tuesday September 10th, you can commit to yourself rather than cover up yourself. Do you remember the last time you tried to get your favorite pair of pants on and you couldn’t get them to pull up past your waist? We can help! We have several different classes that can kick your butt into shape to make those jeans fit every time.

Our Tighten Up class focuses on Total Body Interval Training to give you a tighter and  more toned look. Our Pyramid Fat Blaster incorporates cardio, strength, and power to give you a total body functional workout that keeps the body burning fat and keeps you coming back for more. With the wide variety of classes, you will be training your body in several different ways. Have you had issues in the past with dropping out of workout programs because you felt like you didn’t have the support or you just couldn’t stay committed because no one was pushing you? Bonza is your solution to this problem. Our 50 Day Total Body Transformation gives you the support and motivation that you need to stay on track.
The 50 day challenge will include:
3 Weekly workouts
Small group classes
Nutritional information and a Food Plan
Recipes and Sample Meal Planning
2 Personal Training Sessions
Weekly Check-ins to check progress
A Free T-Shirt
Body Fat Analysis


. With this challenge, you get all of the tools that you need to succeed. This is where you need take your first step towards a happier and healthier you. Make the commitment today! Contact us at and don’t wait until it’s too late.

And As Always

Stay True to Your Goals

Bonza Bodies Fitness




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”?


Like what you’re reading? Feeling inspired?

Contact us at

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?

Contact us at

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