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THANK YOU FOR YOUR INTEREST IN MAX10 FIT-

NESS & BOOT CAMP

MAX10 Resource Kit

www.maxfitnessbootcamp.com 206-457-2101

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GET IN YOUR BEST SHAPE EVER WITH MAX10 FITNESS & BOOT CAMP

M ake strides toward your health and fitness goals like you never have before in this unique pro-gram! Join our community of fitness enthusiasts

and our motivating, fun-loving instructors for strength train-ing, aerobic kickboxing and nutritional support. Has it been awhile since you exercised? Don’t worry! Our staff is expert at making you feel comfortable and setting up training programs to meet your goals.

Call Now! - 206-457-2101

This program goes way beyond the typical classes that you would find at a health club. Space is extremely limited so call now for registration information.

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MAX10 Fitness and Boot Camp at MKG Testimonial - Beryle

“.. Hi my name is Beryle.. I decided to do the MAX 10 class .. Just to kind of switch up my gym routine.. I heard about it from a friend and saw some Yelp reviews so I was like why not.. Or my girlfriend was going to do it as well so we decided to do it together..You know it’s really, really..I saw improvements tonight after I weigh in or excuse me, after my fit test and it was awesome. I come away from the class feeling really great, so do it.”

ABOUT MAX10 FITNESS & BOOT CAMP Formerly known as the MKG 10-Week Body Sculpt Challenge, this dynamic program features kickboxing classes, boxing classes, TRX Suspension Training, strength and core training / toning, personal fitness coaches and nutrition-al counseling. For women AND men.

Depending on which membership you choose, our programs offer:

Fun, challenging workouts for all fitness levels

Personalized instruction

Body composition analysis

Nutrition education class

One-on-one consultations

Monthly health & fitness newsletter

Email coaching

And more!

All MAX10 Fitness Seattle classes are unique and provide a fun, safe workout designed for people of every fitness level. We guarantee our cross-training methods will keep you challenged and focused on your goals while you get in the best shape of your life! Our goal for the program is to help you pump up your health, attitude and physique. Whether your personal fitness goals include weight loss, increasing or shaping lean muscle or simply getting in shape, to name a few, our contem-porary strength training and cardio kickboxing classes will engage your mind as well as your body. Classes are currently offered 7 days a week alternating between cardio kickboxing and strength training or specialty classes. The kickboxing classes will be non-technical and non-contact but will be taught using principles from Jun Fan, Jeet Kune Do and Muay Thai martial arts. No prior experience is necessary. The emphasis will be on constant movement and keeping the heart-rate up. Cardio kickboxing is the best way to let off steam and lower stress while raising your energy level! The strength training classes will focus on body-weight and resistance band training. This element of the program is essential for toning and achieving lean muscle. These classes will not only help to burn fat but also to strengthen muscles and increase bone density. There will be a variety of exercises for each body part that can be modified to your strength level and range of motion. You will chart your progress with each session, making it easy to see when it’s time to bump up the intensity. We also provide nutritional information and guidelines. All research shows that in order to lose body fat, strength training, cardiovascular exercise and proper diet are required. Customized nutrition programs may be available upon request.

TABLE OF CONTENTS

1. About MAX10 Fitness & Boot Camp 2. 5 Benefits of Kickboxing 3. 10 Benefits of Yoga 4. 10 Women’s Self Defense Tips 5. 10 Ways Martial Arts Cross-Training Increases Focus 6. 6 Benefits of Brazilian Jiu-Jitsu 7. Tips on the Nutrition Game

5 Benefits of Kickboxing

Whether you're fitness savvy and looking for a way to switch up your routine, or just

entering the world of fitness and interested in a program that is fun in addition to a

great workout; Kickboxing may be the answer to your exercise needs! Read on to find some of the ben-

efits of Kickboxing:

1. Serves as a Tool for Stress Reduction

Kickboxing acts as a stress reducer due to the endorphins that are released in the brain during your workout. The endorphin hormone works to reduce pain and symptoms of depression. Not only do the endorphins help to release the stress, you can also use your imagination to picture any stress or and kick or punch to your heart's

content. Kickboxing doesn't just serve as a literal stress release, it's a figurative stress relief too!

2. Serves as a Tool for Self-Defense

Individuals who are involved in Kickboxing would certainly attest to the benefits in self-defense. There are a multitude of

kicks, punches, and combinations that could help anyone ward off an attacker. With the techniques shown to you by your

instructor and the combination of practice you will feel confident in your abilities should you ever need to defend yourself.

3. Serves as a Tool to Strengthen Your Cardiovascular System

Endurance is a significant factor in a Kickboxing program. It works to get your heart rate up, thus pumping blood and oxygen to the muscles that are being used. This provides the muscles with the nutrients that are needed to perform and recover more efficiently. Considering the program will cause your heart to work harder and faster, it will be provided with the exercise it needs to become more efficient in return. After all, your heart is also a muscle!

4. Serves as a Tool to Improve Coordination

During your training, your instructor will provide you with specific techniques to be effective in Kickboxing. These techniques help to strengthen your body's core muscles; which in turn improves your coordination and balance. The specific techniques you are given may include quick jabs, kicks, or combinations that will

guarantee an improvement in your coordination.

5. Serves as a Tool to Improve Self-Esteem

As previously mentioned, Kickboxing releases endorphins into your brain: thus helping to diminish stress and depression. Not only does this work in stress reduction, it may play a positive role to your self- esteem. Kickboxing provides a release of emotions, allows you to work out the major muscle groups of your body, gets your

blood flowing, and helps you reach your fitness goals. These factors will contribute positive attributes that will only improve the way you see yourself and your body. You won't just be feeling great, you'll be looking great too!

© Championsway / Mr. Marketer

MKG MAX10 Fitness & Boot Camp Seattle Testimonial - Emily

“Hi, I’m Emily and I’m here to talk about the MAX 10 MKG 10 week challenge. It’s fantastic, you get a great workout, you have lots of fun and a really positive envi-ronment. I’ve been doing it for about 2 yrs now and I can’t get enough. I’ve even start-ed to bring other people with me. The trainers are great, you get a various, vari-ous types of workout, different martial arts, you get options for different classes and it’s different than any other workout class I’ve ever taken. I’ve done the gyms, I’ve gone there and this is what’s really changed my mind and I’ve stayed here be-cause it’s so great, so if you get a chance come check it out.”

Stress is damaging variable that is constant in almost every person's life. While practicing yoga, you will sweat, meditate,and

calm your way into a stress free state! You will feel the benefits almost immediately!

8. Strength

10 Benefits of Yoga

1. Energy

Often, when individuals take part in a Yoga class, they find they are energized! The slow and concentrated poses

of yoga allow you to conserve your energy while also receiving a complete work out!

2. Weight Loss

With a Yoga work out you are increasing your metabolism! The concentrated movements still serve as the workout while

not pushing your body to complete strenuous limits! Thus, your body is able to lose fat naturally.

3. Flexibility

A Yoga workout involves a great deal of stretching. It allows your blood to continuously flush your muscles with blood

and oxygen, giving them the nutrients needed to stretch to their full potential!

4. Awareness

Awareness is a key factor in practicing yoga.It involves meditation and calming poses and energy that will help you in the

department of awareness. It bridges the gap between the mind and body!

5. Posture

As previously mentioned, practicing Yoga involves concentrated movements and specific poses that have impacts on

Your body, including posture. Yoga will have nothing but a positive impact on Your Posture because it trains your body

in specific movements that spill over into every day life! You will learn how to properly stand, sit and etc. to give yourbody the posture it needs!

6. Balance

When practicing Yoga, there are a plethora of poses where balance is key. With the improvements on posture, your bal-

ance will also fall in line! The more often you practice, the more your balance will increase!


Yoga is a mind and body exercise that has been around for thou-

sands of years. Its main goal is to achieve a calming and joyous

state through exercises designed to use the mind and body as

one. If you're looking for a complete and calming workout, Yoga

may be for you!

Practicing Yoga poses invariably increases strength. Different poses may involve supporting your own body weight or some

sort of resistance exercises. This allows you to increase your strength using your own body weight! In addition, it will strength-

en your circulatory system due to the breathing exercises that will be coupled with the physical workout!

9. Body Detoxification

Workouts come with sweat! Sweating is your body's natural way to relieve itself of harmful toxins that can be detrimental to your health. Thus, practicing Yoga will benefit and contribute to your body sweating out physical and mental toxins, leading to a healthier life!

10 Mental Strength

As previously stated, Yoga includes meditation that helps you with awareness and stress. It gives your mind the exercise that it needs to deal with your every day stresses, increase your ability to focus, increase your memory, and improve on over all well being! Not only will you look great, you will feel great on all physical and mental aspects!


MKG MAX10 Fitness and Seattle Boot Camp | TRX and Boxing Hybrid

Class Review “I love MAX Fusion because when I used to go to the gym I would be bored and overwhelmed, so it wasn’t enough to mo-tivate me to do what I needed to do and coming to a class like this where you are hitting the TRX hard and then you get to box and.. learn different kinds of skills and use muscles that you probably never would not hit when you’re in the gym. That’s why I like this class and keep com-ing back…I’m stronger and I’ve noticed it within a few weeks that my body started changing and now it’s been a few months and this class has definitely made a dif-ference with all my muscles.”

10 Women's Self-Defense Tips

In this day and age, you can never be too careful. That's why it's important to

consider these tips to benefit your self-defense skills!

1. Be Aware of your Surroundings Knowing where you are and who or what is around you is a major safety advantage! Before going to a new place, you should have a

basic understanding of the surrounding area. For example, if you're going to a new restaurant you could look up the area on the Internet

and know exactly where it's located and what streets or businesses are close by. In addition, if you are alone, with a friend or in a group you should keep your eyes on what is happening around you. You don't want to

be the last to know if something is going on!

2. Try and Stay in Well-lit Areas Well-lit areas are obviously a great way to be able to see what is going on around you, especially in the night. It gives you the opportuni-

ty to be aware of your surroundings and see what's going on around you. In addition,it makes you more visible to those around you

leading to more help opportunities.

3. Never Put Yourself in Questionable Situations This also seems to be an obvious choice. However, you may be putting yourself in sticky situations without realizing it. For exam-

ple, if you're going out on a first date you should go to an establishment where there will be other people (like a restaurant or coffee

house). NEVER go back to someone's house alone or allow someone to come back to yours!

4. Have Your Keys Ready When Going to Your Car Preparation is key! Preparing your keys will allow you to quickly and efficiently enter your vehicle without losing time. Not only

does it serve as a simple time management tool, if attacked your keys can act as a defense weapon as well.

5. Never Count Your Money in Public Counting your money in public is an easy way to turn yourself into a visual target. If an individual is looking for someone to assault

or rob,having your money readily visible and available is a sure way to be victimized.When leaving a bank or ATM machine, make

sure you wait until you're in an environment that you know is secure to handle your money!

6. Only Carry Items That You Need

Not only does this lighten your load, it allows you to carry smaller bags or purses. This makes you a less noticeable target, especially if

you are carrying your bag close to your body. Then, if your bag is stolen, you will have less to replace and know exactly what has been

taken.


7. Know the Body's Sensitive Areas If you are ever assaulted it is important to remember that your goal is to stop the assailant long enough for you to get away. Re-

member the sensitive areas: nose, eyes, throat, knees, and stomach. For men, you can add the groin on the list. 8. Trust Your Instincts Instincts are a deeply rooted self-defense mechanism. Your body and mind alert you for a reason, to stay out of harm's way. If

you feel unsafe,nervous, or think someone is following you it is always important to trust those instincts. Cross the street, go to a

busy and well-lit area, or take unexpected turns. NEVER go home. If you are definitely being followed, you don't want the indi-

vidual knowing where you live. Trust yourself, better to be safe than sorry!

9. Stay Calm This may sound easier said than done, however this is one of the most important tips to remember! It is much easier to think on

your feet when you're calm. If you panic, it lessens your chances of acting quickly and getting away.When you're calm you'll be able

to readily access the information you need to defend yourself, like the body's sensitive areas.

10. Register for a Self-Defense Course It is always beneficial to know tips to physically defend yourself! If you receive the training, you will KNOW how to react and effec-tively defend yourself from an attack. Knowing is the real tool that will lead you to feel safe and confident in yourself and your capa-bilities.


MKG MAX 10 Boot Camp Testimonial From Steve

WHAT WAS YOUR MAIN REASON FOR ENROLLING IN THE BODY SCULPT PROGRAM? “My main reason for enrolling in the body sculpt program was weight loss and fitness… I was overweight and my doctor committed a weight loss program, I looked around at some different ones and this was the one I picked.”

IS THE PROGRAM WHAT YOU EXPECTED?

“ The program is actually a lot more than I expected…it was a lot harder than I expected, as far as the work outs but I got a lot better results than I expected and it was a lot more fun than I expected, everybody was super nice.”

WHAT IS YOUR FAVORITE BODY SCULPT CLASS AND WHY?

“…I think my favorite body sculpt class is actually the strength training…It’s the hardest, most challenging for me but I get the most out of it and I definitely feel like I’ve had a good workout at the end of it so…”

WHAT RESULTS HAVE YOU SEEN?

“Personally I have seen results of … weight loss over 20 lbs in 8 weeks…I lost about 4 inches off my waist.. I’m sleeping better, my blood pressure is down and overall I just feel great. I feel a lot better than I did when we started. “

WOULD YOU RECOMMEND THIS PROGRAM TO OTHER PEOPLE ?

“I would definitely recommend this program to people; I actually have recommended this people.. This program to 2 other people..Who have started, yeah it works.”

10 Ways Martial Arts CrossTraining Increases Focus

Focus is an important aspect in everyone's life. Without focus, it is incredibly difficult to think clearly or get important activities accomplished. If you were looking for something to help you increase your ability to focus, Martial Arts may be your ticket!

1. Consistent Instruction on How to Focus Martial arts include physical as well as mental instruction. You will be provided with specific techniques that allow you to focus and sharpen your mind!

2. Consistent Instruction on What Focus Is Focus is an important aspect of Martial Arts. The instructors use repetition and respect to establish the focal points that

lead to sharper and more focused minds.

3. Belt Examinations Throughout the belt examinations the goal is to ascend from one belt to another. This requires a great amount of focus

because you need to properly perform and execute accordingly to the curriculum that has been taught.

4. Belt System The Martial Arts belt system is designed to accomplish small goals that lead to large goals. In the beginning, you progress quickly. When going for more advanced belts the requirements are much more difficult and take much longer to achieve. Whether it is a beginner belt or an advanced belt, you must focus in order to

achieve that goal. Overall, the focus that is attained from the belt system will lead to other life areas. For example, you will be less likely to quit activities such as school, or activities that take time and focus.

5. Individual Effort The sport of Martial Arts is an individual effort and is based on the individual's achievement. In addition, this leads you to focus on your own goals in both the sport and life. Then leading you to focus on and achieve those goals.

6. Kata Kata is a series of Martial Arts moves and techniques that are put together and taught to the students. Then the instructors ask the students to perform and execute the movements and techniques in the proper fashion. In order to do this, you must have amazing focus capabilities!


7. Life Skills and Leadership Development Classes There are specific classes that are taught on a stable schedule by educated instructors who have amazing focus capabilities. The students are instructed and given reading assignments to help them reflect the success of other fo-

cused leaders.

8. Posture During Martial Arts classes you are taught correct posture. For example, you are instructed on how to sit and stand properly, as well as proper posture during meetings and interactions. Good posture certainly affects your focus in all life aspects!

9. Competition Once your instructor feels that you have reached the level of competition, you have reached higher level of focus. Martial Arts teach focus through competition because you must execute and perform to the highest degree.Instructors teach

you on how to lose, win, and be respectful in work, school and other social activities.

10. Evaluation and Stripe Week Each month students are evaluated on what they have learned. They must perform and execute with their focused and sharp mind. If

they do not execute to the instructors standards, they will not receive the stripes. Focus is expected in a Martial Arts school, sports, school, and other activities. In addition, for children in school they are given

progress reports to pass on to their teachers to make sure their focus is being applied in other aspects of life.


MKG Martial Arts Testimonial Rhonda Part 2

“I love MKG...because I’m finally as in shape as I want to be, at 35 I feel like I’m at the best condition I’ve been in my life… I have a 10 yr old and a very active husband and for the first part of my son’s life I hid... I didn’t want to be in pictures with him, I didn’t want to go to the park with him…I didn’t want to swim with him, I didn’t want to do anything with him and now we’re an active, healthy family together and I love taking pictures with my son, be with him all the time and it’s all thanks to MKG.”

6 Benefits of Brazilian Jiu Jitsu

Brazilian Jiu Jitsu is a systematic form of Martial Arts that involves grappling and ground fighting. It was built around the concept that

an individual can defend himself or herself against any opponent using leverage and techniques. However you may be asking your-

self, "How could Brazilian Jiu Jitsu be beneficial tome?" To answer your inquiry, these are 6 (of the many) benefits of Brazilian Jiu Jitsu.

1. Health

Exercise is essential to maintain a healthy lifestyle. Brazilian Jiu Jitsu is an intense work out that incorporates your entire

body! You use leverage from a plethora of different angles that help to target different muscle groups. In addition, you must

practice and condition in order to execute the proper techniques that are given to you by the instructor.

2. Flexibility

As previously stated, Brazilian Jiu Jitsu is primarily grappling and ground fighting. This can be compared to wrestling in the sense that

you may end up in positions that require a range of flexibility. BJJ will certainly increase your flexibility with stretching and practice!

3. Discipline

As in most concentrations of Martial Arts, Brazilian Jiu Jitsu includes structure, respect, and repetition. In order to excel in these areas

you must have discipline to succeed. If discipline is something that you lack, you can count on BJJ to lead you to a more disciplined

lifestyle!

4. Self-Defense

Brazilian Jiu Jitsu was created to allow someone to defend him or herself against any foe. In this concentration size does not

matter! With this training you will learn the grappling holds and restrictions that will allow you to defend yourself!

5. Self-Esteem

Self-Esteem does not happen over night. With the help of Jiu Jitsu you can strengthen your self-esteem with a quicker pace. You'll be

working out,which will make you feel and look healthy! In addition, you will have the confidence and stability that all humans strive

for!

6. Fun

Working out and following the path to a healthy lifestyle may not always be fun or exciting. With training in Brazilian Jiu Jitsu

you are offered a fun and energetic way to stay on that path. You're in a kinesthetic environment that is fast paced and fun with

the company of others!


MAX10 Fitness & Boot Camp Review From Anya Z.

Go. Immediately. Sign up. You won't be sorry but your fat will

be!

I've been wanting to try some kind of kickboxing-type class for some time now and after a combination of a friend who raved about MKG, a Tippr deal, living in the area and the desperate

need to mix things up; I finally stopped by for a trail class. OMG. I thought I was in pretty decent shape but boy was I sorely mistaken (literally)! After the trail class I picked myself up off the ground, wiped away the sweat pouring down my face

and signed up for the MAX10 5 week course.

Well my this is week 5 and I can't believe it's almost over! I lost a couple inches and my strength has doubled! We did a fit test

the 1st week and let me tell ya, I could barely do the 18 push-ups in a minute that I got. But here I am in week 5 and I hammered

out 41 push-ups in a minute! Plus, it was SO much easier!

The routines are varied and the instructors are super helpful and nice. If you give your all in class you will definitely be getting

your money's worth and then some. Now the price may seem a little steep but when you think about what you should spend your money on; a kick butt, super intense, theraputic (yes,

theraputic. Punching and kicking the bags after a long day at work does wonders) workout that will get you seeing and feeling

the improvement doesn't seem so bad.

Give it a try. There are trial classes all the time but I warn you; you will be hooked :)

Tips on the Nutrition Game “working your metabolism to your advantage”

5 well-portioned size meals a day Set-up: Breakfast, Snack, Lunch, Snack, Dinner

Eating smaller and frequent meals keeps your metabolism efficiently burning calories all day. Sumo wrestlers train by eating only 1 huge meal a day, for most of us, we treat dinner the same way. Starve your body (>3hrs is too long), then eating a huge meal causes your body to store the excessive calories

as fat for the next time you starve it again, and repeating the cycle = gaining weight. Pay attention to how meals (or lack off) make you feel, you’ll realize how such habits or food choices effects

your performance: big meal or lots of bad carbs = sluggish, heavy or no meal = stressed, irritable, exhaust-ed.

Take your time eating. Inhaling your food means you going to intake more than you should and you’ve waited too long to eat a meal. Chew your food well and enjoy every bite of it.

Stock your car, desk, etc. with snacks like protein bars for those times when you are on the run. Each meal should have a mix of good carbs, good fats, and protein.

Good carbs, bad carbs Fiber keeps you feeling full longer by slowing down digestion and is the difference between a good and a bad carb.

Bad carbs: highly processed ones, where fiber is stripped away during processing and sugar content is high, such as baked goods, white bread, white pasta, white rice, and ready-made juice.

Good carbs: ones that are more true to its original form, thus containing a great source of fiber, such as vegeta-bles, whole grains (ie. grain breads, wheat pasta, brown rice), and fruits.

Good fats, bad fats Fats slows down the digestive process and there is a difference between a good and a bad fat.

Bad fats: saturated fats found in fatty meats, coconut and palm oil, and dairy products (consume 1% dairy prod-ucts as the 0% replaces the fats with high sugar content), and trans fats found in commercially packaged foods like cookies and crackers, hard stick margarine, and frying oil in some fast food restaurants.

Good fats: mono- and polyunsaturated fats such as olive/canola/safflower/soy oils, fish, nuts and seeds.

Protein’s role Protein is used to repair worked muscles and again, keeps you feelling full longer cause its hard to break down

Water 2 litres a day

Use a 1 litre bottle or something like it, take it wherever you go, and drink two refills of that bottle a day. Don’t like the taste of water? Add some fresh lemons or buy some flavored water.

When to fuel your body Every 2-3 hrs

Eat breakfast (not use to it, try something simple to get into the habit). Eat an hour before a workout and a snack immediately after. Make sure to have a snack between lunch and dinner.

thank you for your interest in max10 fit- ness & boot … · classes are currently offered 7...

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