June 14th, 2010
Rocky Mountain Fitness Adventure – More FAQsNo Comments »
Hello everybody!
I’ve gotten a few more questions in about the Rocky Mountain Fitness Adventure and I wanted to address them today.
A quick reminder that this Friday, June 18 is the last day to save 200 bucks on the Fitness Adventure. Just Click Here to sign up…
Here are the new FAQs that I’ve received over the past few days.
Question #1 – What’s included in the adventure price?
Answer – The adventure price includes your lodging for 4 nights, all of your meals, bootcamp sessions, yoga or other fitness sessions, workshops, hiking, mountain biking, mountain bike rental, and your tour guides.
Question #2 - Do I cook my own food and what do we eat?
Answer – The lodge owner will prepare all of the food or have it catered. You’ll be served fresh foods at each meal.
Breakfast may be oatmeal made with organic oats, with dried raisins and cranberries, agave nectar, ground cinnamon, or scrambled eggs, or dried cereal..all with nut bread toast, bagels, fruit, orange juice or coffee / tea.
Lunch is usually buffet style – cold turkey, chicken or ham, with whole wheat rolls, mixed salad, mixed nuts, cheese variety, snap peas, cottage cheese, potato salad, coleslaw.
Dinner entrees include chicken or veggie curry with rice and green salad; or chicken or veggie tortillas with black beans, salsa, rice, green salad, or chicken scallops with rosemary potatoes and steamed mixed vegetables.
Question #3 – What if I’m a vegetarian?
Answer - We will have both vegetarian and non vegetarian meals.
Question #4 What are the accommodations like?
Answer – The lodge has 6 bedrooms and can accommodate 12 guests, as well as 3 bathrooms spread over two levels. The mountain lodge is spacious,
with a full kitchen and living room and provides a relaxed atmosphere with wonderful views of the Continental Divide.
Question #5 How do I sign up?
It’s easy!
Just go to this website, and you’ll see the link to sign up: Rocky Mountain Fitness Adventure website
And I’m sure I don’t have to remind you again that our Early Bird Special ends on June 18 (where you can save 200 bucks) and our Fast Action Bonuses are disappearing.
Hope these answers helped.
If you have more questions, please email me at:
rockymountainfitnessadventure@gmail.com
Your friend,
Scott
June 14th, 2010
Life = RiskNo Comments »
Life = Risk.
Take chances and go after your dreams.
If you’re unhappy with your job or relationship, then get out of it.
If you want to start a business or new adventure, go for it.
If you want to take that dream vacation, do it now.
Don’t wait. Go after your goals and dreams.
You can persevere no matter how many times you’ve failed in the past.
Just remember, if you’ve never failed, you’ve never lived.
June 10th, 2010
Bodyweight 300 Workout #2No Comments »
Here is another Bodyweight 300 Workout, taken from my Abs Uncrunched program. Remember, we have 6 exercises that you’ll be doing 25 reps each. Go through the 6 exercise for a total of 2 times. You’ll rest as needed and your goal is to complete the 300 reps as quickly as possible. Good luck. It’s a great fully body workout and if you’re looking to lose body fat, or get a flat stomach, this workout is the way to go.
Here are the 6 exercises (video below):
Bodyweight Rows – Wide Grips x 25 reps
Jumping Lunges x 25 reps total
Lizard Crawl Push Ups x 25 reps
One Legged Step Ups x 25 reps each leg
T-Stabilization x 25 total
Squat Thrusts x 25
Please let me know how you do on this circuit. I would love to get your feedback. Just leave a comment.
Thanks,
Scott
I want you to imagine, for a moment, that you wake up after a very peaceful sleep, with a nice mountain breeze coming through the window.
You sit up in your bed and admire the gorgeous Rocky Mountains in the distance, eager to get your day started.
You begin your morning with an invigorating fat-blasting outdoor bootcamp workout in the crisp, clear, fresh, mountain air led by Scott Colby.
You finish the workout energized, and ready to nourish your body with a healthy breakfast.
On the menu this morning: oatmeal made with organic oats, with dried raisins and cranberries, agave nectar, ground cinnamon, and scrambled eggs with nut bread toast, bagels, fruit, orange juice or coffee / tea.
While you digest your breakfast, you settle in for an amazing and eye opening talk from peak performance expert Tom Terwilliger, who will reveal how to identify and tame your personal dragon of temptation and fear and create the confidence and determination of a true awakened hero.
Fresh off this inspirational and motivating talk, you set off for a hike which provides stunning views of the Rocky Mountains. This seems like paradise and you feel so blessed to be alive with each step that you take on your journey.
After hiking, you’re ready for lunch as you’ve worked up quite an appetite.
On the menu: buffet style – cold turkey, chicken or ham, with wholewheat rolls, mixed salad, mixed nuts, cheese variety, snap peas, cottage cheese, potato salad, and coleslaw.
After lunch it’s time for some rest and relaxation. After a short nap, you take some time to de-stress with a relaxing and rejuvenating 1 hour pampering massage.
Re-energized from your massage, you’re ready to tackle a fun mountain bike ride in Rocky Mountain National Park. The scenery is gorgeous and the cool wind blowing through your hair feels wonderful as you cruise around on your bike, forgetting how much fun it even was to ride a bike, because you haven’t done it for so long.
After the bike ride, you head back to the lodge where you spend some time resting before dinner. You take this opportunity to get to know the other 11 people on the adventure trip and you realize you’re making some new lifelong friends who you have a lot in common with.
Dinnertime couldn’t come soon enough as you’ve worked up quite an appetite from all of the days worth of activity.
On the dinner menu…chicken and veggie tortillas with black beans, salsa, rice, and green salad.
After dinner, you get to relax for a bit before taking part in a yoga class under the moonlit sky. The Colorado evening is so beautiful with the stars shining so brightly, as you gently stretch your body, and you reflect on all that you did today, and how much fun you had.
After yoga, you take a warm shower, then stay up for a little bit longer talking to your new friends, wondering what the next day is going to bring.
You can’t believe this was just the first day of your adventure.
Was it real, or just a dream? I mean, everything seemed so perfect.
Everything was indeed real. It was just the beginning of the Rocky Mountain Fitness Adventure.
Click here to sign up for your dream adventure.
See you there,
Scott
June 9th, 2010
Why You’re Not Losing FatNo Comments »
As a fitness professional, one of the frustrating things with my clients is when they tell me they aren’t getting results despite eating “pretty healthy,” but yet they won’t show me a food log of what they’re eating. Well how am I supposed to help them then? 
Well guess what? Even if you think you’re eating “healthy” 80-90% of the time, you may be mistaken. In fact I would go as far as to say that you probably are mistaken and that you’re actually only eating “healthy” maybe 25-30% of the time. This video will show you that most of your “healthy” food should actually fall under the “unhealthy” category.
I would love to hear what you think about what I have to say in the video. Please leave your thoughts…
Your friend,
Scott
June 7th, 2010
Bodyweight 300 WorkoutNo Comments »
Remember the movie 300? The actors for that movie were on a really intense workout program that got their bodies super ripped for the movie. Since then, their “300 Workout” and various versions have been really popular around the globe among gyms, bootcamps and fitness enthusiasts.
Here is one of my favorite versions of the 300 Workout that uses your own bodyweight, so of course, I call it the Bodyweight 300 Workout. It’s one of the workouts performed in week 1 of my Abs Uncrunched program.
Here’s the workout (the video is below)…
Bodyweight Rows – Narrow Grip for 25 reps
Squats x 25 reps
Push Ups x 25 reps
Step Jumps x 25 reps
Grasshoppers x 25 reps total
Dips x 25 reps
Perform 2 rounds of this circuit as quickly as you can. This is a great total body workout that will get your upper and lower body, your abs, and your heart rate. Try and out and leave a comment to let me know what you think. Oh, by the way, the rows were performed with a piece of equipment called the Jungle Gym from Lifeline USA.
Your friend,
Scott
June 3rd, 2010
Rocky Mountain Fitness Adventure FAQsNo Comments »
Hello everybody!
As you know, we launched the Rocky Mountain Fitness Adventure last week and have gotten quite a few questions coming in.
So I wanted to go ahead and answer the Frequently Asked Questions that I’ve received over the past several days.
Question #1 – Will you be leading the whole adventure and teaching all of the classes?
Answer – I’ll be teaching all of the bootcamp classes, but I have a team of experts that will lead the other parts of the trip: yoga classes, hiking, mountain biking, etc.
Question #2 - Are bikes and other equipment provided?
Answer – Yes mountain bike rental is included in the cost and anything you need for the classes (yoga, bootcamp, etc) will be provided.
Question #3 – What if there is an activity that I don’t want to do?
Answer - We will find an alternate activity for you to do or you can use the time to get in some extra rest and relaxation.
Question #4 - What kind of shape do I need to be on in order to go on this trip?
Answer - The Rocky Mountain Fitness Adventure is for all ages and fitness levels. I’ve taught bootcamp classes for people of all abilities and ages 20-66 and our hiking and mountain biking experts will accommodate all fitness levels as well.
Question #5 – How should I train for my trip?
Answer - While you don’t have to be an athlete to enjoy the Rocky Mountain Fitness Adventure, it will help if you’re not completely sedentary before coming on the trip. We encourage you to engage in some sort of aerobic activity three times a week and to slowly increase the distance and difficulty of this activity.
We also recommend that you get comfortable training up to several days “back-to-back” as you will be active for 5 consecutive days.
Question #6 – What airport should I fly into?
Answer – You should fly into Denver International Airport and attempt to arrive to later than 11:00 am Rocky Mountain Time on August 30 and to leave no earlier than 4:00 pm Rocky Mountain Time on September 3.
Question #7 – How do I sign up?
OK, I made that question up.
But it’s easy! Just click here – The Rocky Mountain Fitness Adventure website, and you’ll see the link to sign up:
And I’m sure I don’t have to remind you that our Early Bird Special ends on June 18 (where you can save 200 bucks) and our Fast Action Bonuses are disappearing.
Hope these answers helped.
If you have more questions, please email me at: rockymountainfitnessadventure@gmail.com
Your friend,
Scott
June 2nd, 2010
The Top 12 Foods To Strip Away Belly FatNo Comments »
I’m sure you’ve seen lists like this before, but here are my top 12 foods to strip away belly fat. Some of these foods have side-kicks that are also great. Walnuts are a great side-kick to almonds, strawberries are a great side-kick to blueberries, etc. You’ll find that these foods are similar to the ones recommended in the book called The Abs Diet.
Combine these foods with my 6 Diet Tips To Get Rid Of Fat and your body will turn into a lean, mean fat burning machine.
1) Almonds
Great for building muscle and fighting off cravings and hunger, almonds are one of your best choices of nut. Almonds are high in protein and monounsaturated fat (which is a good type of fat for your body). And a handful of almonds gets you about half of your daily requirement of vitamin E and even some calcium. Almonds also contain magnesium which is important for muscle building. You can eat about 1-2 handfuls a day which will do a great job at supressing your appetite.
2) Black Beans
Great for building muscle, burning fat, regulating digestion, controlling hunger. Black beans are a good source of protein, fiber and iron. They are also a rich source of antioxidants. In a recent research study in the Journal of Agriculture and Food Chemistry, black beans were found to have more antioxidant activity, gram for gram, than any other type of bean.
3) Spinach
These are great for fortifying nutrient stores and fighting obesity. Spinach is rich in vitamin A, vitamin C, vitamin E, vitamin K, magnesium and several vital antioxidents. It is also a great source of folic acid which helps protect against Read the rest of this entry »
June 2nd, 2010
6 Diet Tips To Get Rid Of Fat3 Comments
By now I’m sure you know that nutrition experts recommend eating healthy, high fiber and low sugar foods such as lean protein (lean beef, chicken, fish and whey protein), vegetables (broccoli, peppers, and greens), fruit (strawberries, blueberries), nuts (almonds, cashews and walnuts) and whole grains (oatmeal and multigrain bread).
Here are 6 nutrition principles that will serve you well throughout your fat loss journey. Follow these guidelines, and you will become leaner than 95% of the population. If you’re not currently following any of these tips, don’t try to start following all of these at once. Pick one or 2 principles from the list to start out with, master those and then move on to the next ones.
1) Eat something every 2-3 hours that you are awake.
Basically you’re going to eat whenever you are truly hungry. Hunger is the best indication of when you need to nourish your body and will help control over eating and not eating enough. Aim to eat only when you are truly hungry and stop eating when you are satisfied. This generally works out to 3 larger meals alternating with 2-3 smaller snacks throughout the day. This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day. This is one of the best principles you can follow to blast fat and build sexy, lean muscle.
2) Don’t Count Your Calories
That’s right. I said don’t count your calories. You see, losing fat is simple math. You must burn more calories then you take in. But counting calories is not enjoyable and is usually inaccurate anyway. If you eat the 12 belly fat stripping foods along with their many side-kicks, you will remain full and satisfied all day long. Having said that. it’s always a good idea to be aware of your portion sizes. So limit your meals to no bigger than your dinner plate, especially at the beginning, and make sure you get 2-3 of these top 12 foods in every meal.
3) Don’t Drink Your Calories
A lot of people neglect to factor in calories from drinks when they are trying to manage their calories. Alcohol can have a serious affect on your fat loss efforts. Read the rest of this entry »
June 1st, 2010
Cardio Interval TrainingNo Comments »
By now you know the benefits of doing high intensity interval training as a way to boost your metabolism, not only during the workout, but for many hours after the workout is completed, allowing your body to burn more fat calories. Many people do their interval training on a treadmill. But what if you don’t have access to a treadmill, or want to stay home and do your interval routine?
Here is a great high intensity interval workout that you can do anywhere, even your home. It consists of 6 rounds, where you’ll work hard for 1 minute, and then recover for 2 minutes with a moderate intensity exercise. The total workout will take 18 minutes. Check out the video below so you can see the entire routine, and don’t forget to leave your comment.
60 seconds sprints (max effort), 120 seconds squats
60 seconds jumping jacks (max effort), 120 seconds lunge with twist
60 seconds squat thrust (max effort), 120 seconds side reaching lunges
60 seconds sprinting (max effort), 120 seconds alternating reverse lunges
60 seconds jumping jacks (max effort), 120 seconds alternating one legged reach
60 seconds squat thrusts (max effort), 120 seconds side planks
http://www.vimeo.com/12180572-
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