FREE Rapid Fat Loss Starter Kit

If you want to get a head start on your weight loss goals, here is your Rapid Fat Loss Starter Kit to get you where you want to go! Just put in your first name and e-mail address so we can send you your kit!



May You Shine in 2009!

Sports Barn Turkey Trot

Kevin and I did the Turkey Trot Thanksgiving morning with family and friends. We even saw some campers there! It was a beautiful morning for a run! And everyone did so well but we're not sure our times... When we crossed the starting line, the timer already said 18 minutes!! But who needs to keep score anyways! We all had a lot of fun!



We hope you all had a healthy and happy thanksgiving as well!

The Thanksgiving Turkey Theme Song

Holiday Survival Tips and Your Official Party Guide

Thanksgiving, Christmas, and New Years... Oh My! We’re entering a holiday season where so many people abandon their exercise and diets and pack on the pounds. Here are some easy-to-follow party tips to help you survive the holiday season with your waistline and buttons intact!

1. Focus on what you CAN eat, not on what you can’t. Thanksgiving dinner offers you one of the best ways to feast without the fat. Last weekend, I attended a Thanksgiving dinner wedding reception. The turkey, green beans, and sweet potatoes were delicious. I didn’t need the other stuff. Nor did I miss it. You can do the same. Eat the clean foods and enjoy your time with your family and friends.
2. Eat before you go. If you choose a high-fiber snack, like an apple, or drink a protein shake before you go, you’ll be less tempted to snack on the sugary and fatty foods at the holiday parties.
3. Eat on smaller plates. All to often, people “gorge” themselves on Thanksgiving Dinner and spend the rest of the day, miserable, watching football games. It is also a time where more people experience heart attacks and medical problems than any other time of the year. Is it worth it? Eat til your satisfied, not stuffed. One easy way to do that is choose a smaller plate so you won’t be tempted to eat so much.
4. Fill up on the good stuff first. Whether you are at a buffet or a holiday party, fill up on the healthy food first. You’ll eat less of the not-so-healthy foods later.
5. Don’t deprive yourself. Thanksgiving only comes once a year and it is a time meant to be enjoyed with family and friends. You might have a traditional favorite that you look forward to every year or you might just want to ease up a little. That’s okay! Clean eating is a lifestyle. It should cause you stress and discomfort. Enjoy the foods you love. Just try not to overdo it!
6. Move away from the table. You know how you tend to eat what is in front of you, whether or not you are hungry? If you are done with dinner, move away from the table. If you are at a party, move away from the table. Feel free to mingle and enjoy yourself... but move away from the table. Got it? =)
7. Shift your thinking. So many times, our holidays are centered around food. Spend time with your family and friends. Move your time out of the kitchen and onto what is really important: your relationships.
8. Get Active. Chattanooga affords you many opportunities to get moving and get your family out of the house. We encourage you to join us at the Turkey Trot. We’ll meet at 8:30am. Some will do the 3 mile walk at 8:45am. Others will participate in the 8k at 9am. Proceeds go to the National Kidney Foundation. You can register online at www.active.com. The Grateful Gobbler is another great charity event that happens on Thanksgiving Day for the Homeless.

We're expanding... Big Time....

I'm talking 4000 fat-burning, muscle-toning square footage. We are planning on opening up an indoor location, with opportunities for new growth and class expansion, on Adams Road in Hixson.

Originally we were hoping to just find an indoor location for the winter months but this is too good to pass up!

And we're excited because we are hoping to bring you bigger and better things and add more value to your boot camp experience in the new year.

Our bootcamp building even has a kitchen!!! Yay!

We're very excited about the possibilities.

Please stay tuned to our blog for the latest...

Protein Shake Recipes

Hey Ladies!!
As requested, here are some of my favorite Protein Shake blends!
Hope this adds some "spice" to your blends...

Frozen Choc-o-latta- Better than Starbucks!
1 scoop chocolate whey protein
1/2 tsp. Dunkin Donuts ground coffee
4 ice cubes
8-10 oz. water

Strawberry Cheesecake Protein- Rich, Creamy and Delicious!!
1 scoop Vanilla whey protein
1 cup skim milk
3/4 to 1 cup frozen strawberries
1/3 cup low-fat cottage cheese
3 Tbsp. of walnuts (good source of Omega-3's)
Make sure you blend well to ground up all the walnuts!!!

Reeses Shake- Just as good as a DQ blizzard but 10x more nutritious!!!
1 cup skim milk or water
1 Tbsp. peanut butter (no trans fat blend!!)
1 heaping scoop of chocolate whey protein
4 ice cubes (optional)

Here is my friend JNL's recipes...

Whey Egg Nog- Great for the Holidays!!
Mix one serving of vanilla whey according to the directions. Add 1/2 teaspoon allspice, 1 graham cracker (4 small squares) and 3 ice cubes. Blend at high speed for 45 seconds and serve.

PB&J- Brings me back to being a kid again!!!
Mix one serving of vanilla whey according to directions. Then, add one heaping tablespoon of all-natural peanut butter and four frozen strawberries. Blend at high speed for 45 seconds and serve.

JNL's Ocean Breeze Pina Colada Protein Shake- like an instant vacation!!
Use Jay Robb's Pina Colada protein shake mix. Add 1/4 cup of rinsed crushed pineapple to the blender along with ice and water.

The Wii Fit Parody

Just for laughs... If you haven't seen it already, Check out the Wii Fit Parody video. It's pretty funny and sadly, very true. Think twice before you look to the Wii Fit as your mode of exercise.

Sports Barn Turkey Trot

This is the 3rd year we will be participating in the Sports Barn Turkey Trot! The event benefits the Kidney Foundation and happens Thanksgiving Morning!!!
It is the perfect time to get your friends and family active on a day that is centered around FOOD!

Here is the info:
Date: November 27, 2008
Time: 8:30am- 1 Mile Fun Run
8:45am- 3 mile Walk
9am- 8K
Location: Sports Barn East on Lee Hwy

Everyone is encouraged to attend. We will have several campers and friends participating. Dogs are allowed at the 3 mile walk.

Online Registration: You can pre-register online for $18 at www.active.com. Online registration closes at 8:59pm on 11/25/08. If you don't wish to register online, there is a form available to print on the Kidney Foundation website.

Packet Pick-up: You can pick up your packets and free t-shirts Wednesday, November 26 at Sports Barn East between 9am and 7pm or before 8am on the day of the race.

Race Day Fee: If you register on race day, the cost is $20.

For our Scenic City Adventure Boot Campers and Fitness Sisterhood Club Members, we will have Fitness Sisterhood t-shirts available for $8. If you already have one, we'd love you to wear it and we will take pictures before or after the race.

Hope to see you there!!! Happy Turkey Trotting!

Clothing Swap Meet

We are having a clothing swap and healthy cooking party at Kelley Thornton's house this Sunday at 3pm. If you have not yet received an invite but are interested in attending, please e-mail us at info@sceniccitybootcamp.com or call Kristen at (423) 718-8758.

Each person is encouraged to bring their old and unwanted clothes, shoes, accessories (make sure they are neat and clean, please!) and a healthy party dish you like or want to try.

This is your chance to do some FREE shopping while cleaning out your closet in the process!

All left over items will be donated to charity.

Audio Cd's and Future Nutritional Seminars

If you were unable to make it to Sunday's or Tonight's nutritional seminar, we do have audio cd's available. However, our computer which we use to burn the cd's is broken so please give us a little time to get those out to you.
Thanks!!

Nutrition Seminar Tonight at 7:30pm

There will be a nutrition seminar tonight at 7:30pm in Collegedale at the Imagination Station's outdoor pavilion. Please feel free to bring your family and friends.

Gearing Up For Next Boot Camp!!!

Next Boot Camp starts September 29!!! Scenic City Adventure Boot Camp is the BEST way you can tighten, tone, and lose weight. We offer nutritional guidance, support, fitness assessments, and a fat burning, muscle toning workout for all ages, shapes, sizes, and abilities. If you are interested in joining, please visit www.sceniccitybootcamp.com. You can submit your application online. Can't wait to see you there!!

Race for the Cure Training, Sept.14

We are starting a Fitness Sisterhood club and will be meeting for the first time on Sunday, September 14 at 6:30am at River Park to train for the Race for the Cure walk/run on September 28.
Everyone is welcome to attend and bring your friends to get out into the fresh air and enjoy socializing and training for the Race for the Cure event.
The Fitness Sisterhood will provide a variety of different events and opportunities to get together in addition to training for the Race for the Cure. We will have more details about the Fitness Sisterhood soon.

Supermarket Tour at 2pm Sunday, Sept. 14

We will be doing a supermarket tour Sunday, September 14, 2008. Learn how to navigate the supermarket, read food labels, avoid falling for false advertising and false claims, and learn how to know the food in your basket is the best for your fitness goals. We will tour the entire supermarket tour and point out the best foods to buy, the common "health" foods people should avoid, and give a lot of pointers for when you shop on your own. Cost is $20 for non-bootcampers and those who pay the day of. Pre-registration and Boot Campers cost $12.

Nutrition Seminar TONIGHT!

There will be a Nutrition Seminar TONIGHT at 7:15pm in the outdoor pavilion at Collegedale's Imagination Station.
If you need directions, please call Kristen at
(423) 718-8758.
The next nutrition seminar will be at Live Active Personal Training Studio on North Access Road in Hixson at 3pm Sunday, Sept. 7.
You are welcome to bring your friends and family with you! Please try to attend one of the nutrition seminars. We also have audio nutrition teleseminars available upon request if you are unable to attend one of the seminars.
Remember that nutrition is one of the KEY components of the boot camp program and with proper education and practice in this area, your results at the end of the 4 weeks can be EXTRAORDINARY!!!

Welcome to Boot Camp!!!

Hello all NEW Boot Campers!!!!!!!!

Welcome to the Scenic City Adventure Boot Camp family! You have just joined an incredible group of women all over the globe who are taking control of their body, their life, and their health. We are very excited to have you as an exclusive member of the Scenic City Adventure Boot Camp family. It doesn’t matter what shape, size or condition you are currently in. What matters is your attitude and the effort you make daily to keep moving forward. You have an amazing opportunity to bond with other women from all walks of life and in the process, challenge yourself to grow and become better each and every day. We are 100% committed to your success. All we ask is for you to show up, commit, and follow through.

Our mission at Scenic City Adventure Boot Camp for Women is to create a fun, inspiring, and comfortable environment in which you can push yourself and make real and powerful changes in your health, body and life. Simple changes you make during this time can significantly change the quality of life for not only you, but also your family, friends and co-workers.

Please watch your e-mail for news, updates, and additional opportunities/events later today. We will soon be sending you a link so you can access our community yahoo group and some additional tools that will help you get the most out of your time in boot camp.

Due to Labor Day weekend, we will be holding nutritional seminars in the evening during the first week of boot camp. Stay tuned for information on when we will have the seminars.

We will be available to take fitness assessments after class next week. You will have the opportunity to have your weight, measurements and body fat taken if you would like. We highly suggest you take the opportunity to do it. If you can’t do it after class, we would be happy to schedule it for a better time.

To ensure that you are ready for your boot camp experience, please carefully read the following information so that you are ready to go on Day 1 of camp.

What to Expect: We strive to create a fun, non-intimidating, non-threatening environment in which you can challenge yourself, push yourself and grow. Boot Camp is not militaristic or competitive. Your biggest competitor is yourself. Each class lasts one hour and may include circuits, obstacle courses, strength training, cardio sessions, and team games/partner exercises. Classes are fun, creative and produce real results. We incorporate functional training, core training and accelerated fat burning techniques into our boot camp classes. No one will be left behind and no one will be asked to do more than they can handle. Everyone will be challenged at their level, whether they are a beginner or advanced.

What to Bring:
•a water bottle
•5- or 8-lb. dumbbells (5-lbs recommended for beginners)
•a towel
•an exercise mat (Preferably one that won’t get really slippery in the grass. You can also bring a beach towel to lay over it to avoid slipping.)

Because we are working out outdoors, please plan accordingly. It is preferable to come dressed in layers so that you can be comfortable throughout the workout session. However, most days, just a t-shirt or tank top should be fine.

What Not to Bring:
•Heavy Perfumes (Out of respect for those around you, we ask that you avoid wearing any perfumes to class. We prefer to breathe only fresh air when we are working out.;) )
•A Negative Attitude

In Case of Inclement Weather:
Working out with Mother Nature affords us all types of surprises. With weather permitting, we will work out at our usual places. However, in case of bad weather, please plan on moving to the following locations:
Dupont/Hixson: Indoor location at Live Active Personal Training Studio (from Dupont, head right towards Hixson Pike on Access Road, turn left onto Memphis Drive (just past Dupont Parkway overpass) and take an immediate left to enter strip mall parking lot. Live Active is next to SignARama.)
Vandergriff Park in Hixson: Outdoor covered pavilion in park
Collegedale/Ooltewah: Outdoor covered pavilion at Imagination Station
Red Bank: Indoor location: The Gallery
We will do our best to contact you via e-mail or phone if there are any additional concerns.

If you have any additional questions or concerns, please feel free to contact us any time.
Kevin Harvey: (423) 618-3843 (cell) or kmharvey78@yahoo.com
Kristen Harvey: (423) 718-8758 (cell) or drlexi@yahoo.com

New 5:30pm Class in Hixson

The NEW class in Hixson, TN at 5:30pm will be held at Vandergriff Park, on Gadd Road. Class begins September 1, 2008. Class will be held Monday through Thursday.
Directions: Take Hixson Pike towards Middle Valley, turn left onto Austin Rd, just past Northgate mall and Steak and Shake. Turn right at the stop sign onto Old Hixson Pike. Turn left onto Gadd, by Hixson United Methodist. The park is on the left.

Aluminum Pour at The Gallery

On Saturday, The Gallery in Red Bank hosted an aluminum pour. Kevin carved the Scenic City Boot Camp logo into a sand mold. The artists melt aluminum at very high temperatures and pour the aluminum into the mold. The sand mold is then broken and an aluminum plaque is produced.

Photo taken by David Harding, Chattanooga Times Free Press

New Evening Class in Hixson Added!!

We are happy to announce that we will be starting a new boot camp class at 5:30pm in Hixson, TN. Next Boot Camp begins September 1st. The new location is undecided at this time but we will keep you posted. All evening classes are Monday through Thursday.

4 Radio Stations and A Website...

Thursday, August 7th, from 11am-1pm we will be interviewed on 4 local radio stations including the Duke, KZ106, and TALK radio to discuss Scenic City Boot Camp.
We are thrilled to announce that we are also the new fitness experts for Chattanooga Has Fun! We will be filming some fitness video clips with them tomorrow. Please feel free to check out their website, www.chattanoogahasfun.com, to read our articles, watch video clips, ask questions related to fitness and nutrition, etc. There's a lot of great information on the website related to the cool things to do around Chattanooga and local events/festivals.

Week 1: Jen Loses 6 Pounds!!!

Jen's bootcamp video log: Day 1

Check out this video of camper Jen meeting with Kevin for her initial fitness assessment. Follow along with her on her journey at 107.9 The Duke's website.

Finally… The TRUTH About How To Lose Weight!

Five Universal Truths That Will Make Over Your Body and Life

By Kristen Harvey
(a.k.a. Dr. Lexi)

In 21st century America, confusion and deception abound with offers for miracle fixes, fad diets, and over-hyped drugs and supplements. More than 90 percent of people who lose weight will gain it back within 12 months. The government and leading obesity researchers are desperately trying to find the answer to why America’s waist line continues to expand each year. But with the constant bombardment of false and misleading information in the media, online, and in social circles, it is no wonder why people are gaining weight instead of shedding pounds!

These days, every body is on a diet. But diets are not the answer! Consider the first three letters in that word: D…I…E… In fact, diets and diet foods are the enemy when you want a permanent solution to achieve that sexy bikini-body or ripped athletic physique.

Too many people spend hundreds, even thousands of dollars on faulty technologies that will never deliver the results they are looking for. The health industry is the only industry where the customer blames themselves when the product or service they buy doesn’t get them the results it promises. But it is NOT the customer’s fault! The technologies they bought into did not work.

There is no quick fix, magic potion, special pill or whiz-bang exercise equipment that is going to suddenly make you fit. The infomercials and advertisements you are daily bombarded with are produced by multi-million dollar companies that know how to push your emotional buttons. They know how to get you to pull out your credit card. But once you buy their shake or pill or abdominal machine, you realize that you have been misled because it’s not the pill, the potion, the fancy gym membership or the expensive equipment that will get you healthy and fit.

The ONLY thing that works is commitment to a healthy food plan and regular exercise. You’ve got to burn more calories than you consume- simple as that. If you want to dramatically change your physique, super-charge your metabolism and become a lean, mean fat-burning machine, there are a few fundamental principles you must know! These are universal truths that the top athletes, fitness models, and the leading personal trainers use to develop tight, toned head-turning physiques. Adopting these universal truths into your lifestyle can result in boundless energy, stamina, and endurance. But as fundamental as these are, few people are actually aware of them.

Universal Truth #1: Never, ever skip breakfast! When your mom told you it was the most important meal of the day, she was right. Breakfast or “breaking the fast” helps kick start your metabolism so you can start burning calories for that day. Would you rather your body start burning calories when you first wake up in the morning or four hours later when you have your first meal? Studies show that those who eat breakfast are thinner than those who skip it. To maximize your fitness results or fat loss efforts, you have got to eat breakfast! If you don’t eat breakfast, you will be more prone to eating at night, a time when your metabolism is at its slowest. Because your body does not require much energy during sleep, food eaten at night is much more likely to be stored as fat.

Universal Truth #2: Never go below a daily intake of 1200 calories. Restricting your calories too much will put your body in fasting mode. As a survival mechanism, the fasting mode will cause your metabolism to slow down and your body will be less likely to use fat as fuel. Furthermore, your body will start to feed on muscle, which will further slow you metabolic rate. Simply stated, eating too few calories will cause your body to store fat instead of burning it, sabotaging your fat loss efforts.

Universal Truth #3: Every meal should include a lean protein, starchy carbohydrate, and vegetable. By eating an approximately equal amount of protein and starchy carbohydrate in each meal, your blood sugar will remain stable. The pancreas produces two hormones: insulin and glucagon. Insulin stores fat while glucagon releases it. When a person eats carbohydrates (a form of sugar), the pancreas increases insulin production and slows the production of glucagon, thereby reducing fat burning. By counteracting the carbohydrate with an equal portion of protein, blood sugar levels remain stable, enabling the body to burn fat all day long. Serving size of each food should be approximately the size of your fist.

Universal Truth #4: Eat a small meal every 3 to 3 ½ hours. This results in 5-6 small meals per day! Did you know that Sumo Wrestlers only eat two large meals per day and workout between 5-7 hours per day in order to gain weight? Now focus on the typical American diet: two meals per day and working all day long. When you eat a large meal, your body can only process a portion of it. The rest of it will be eliminated or stored for later. Most food that is stored is turned into fat. However, eating small meals frequently throughout the day has the effect on metabolism that adding kindling has on a fire. By consuming nutrients often and on a regular basis, your body’s metabolism will skyrocket and your body will become an efficient fat-burning machine.

Universal Truth #5: Resistance training is more important than aerobic exercise.While women are cardio queens, weight training is often a sport monopolized by men. Women believe that if they lift weights, they are going to get big and bulky. Wrong! Women cannot build huge muscles naturally, no matter how hard they try! Unlike men, they don’t have enough testosterone. If you want to lose weight, you have to weight train! Unlike aerobic exercise, which burns calories during activity, the effects of weight training extend beyond the gym. Muscle takes a lot of energy for the body to maintain. This means that the more muscle you have, the higher your metabolic rate, which results in more calories burned during rest. Furthermore, weight training builds sexy lean muscle that re-shapes your body. Just like an artist, who uses special tools to create beautiful sculptures, dumbbells and resistance bands are your tools to sculpt your physique into the ultimate body.

The weight loss and fitness industry is taking your money without giving you the results you are looking for. But you can finally achieve weight loss success by taking advantage of these five universal truths. They are an integral part of a healthy lifestyle. And if you use them, they will work EACH and EVERY time. It doesn’t matter what your age is or what your current fitness level is. You can gain complete control of your body and your metabolism!

Kristen turns 26, Lets go Hanggliding!

Last week, Kristen and I had the pleasure of flying in the clouds above Lookout Mountain in a hangglider. Well, we really weren't in anything, hence the name "hang" gliding. What some of you may not know about hanggliders is that they are rated safer then a Cessna Airplane, they can take more g-forces, meaning they can bank and turn harder then a Cessna Airplane, and most importantly they don't take a whole lot to fly. You can learn how to hangglide in one afternoon. Lookout Mountain boasts as being one of the best flight schools in the country and its located only 40 minutes away from Chattanooga.

Below, we have put together a little video for you to enjoy on our day at the flight park. I hope you like it. Feel free to comment on it after you watch. Hanggliding was an awesome experience for both of us and we will definetly be going again someday. I only hope you too can experience this truly awesome sport.

Next Camp begins August 4th, 2008 at our three locations, Hixson, Collegedale, and Red Bank at 5:30 am and also at 7:15 pm. We are toying with the idea of offering one at 5:30 pm in Hixson also. If you are interested, please email us at kmharvey78@yahoo.com or call (423) 618-3843.

Your Coaches,

Kevin and Kristen

Nutrition Seminar Tonight, Monday, July 7!!!

Last Minute Notice: We are having a nutrition seminar for all current bootcampers. Please bring your friends and family with you. We will be having the seminar at Imagination Station's outdoor pavilion in Collegedale, TN. It's all happening tonight, 7/7/08 at 7:15pm.

Hello Boot Campers!!!!!!!!
Welcome to the Scenic City Adventure Boot Camp family! You have just joined an incredible group of women all over the globe who are taking control of their body, their life, and their health. We are very excited to have you as an exclusive member of the Scenic City Adventure Boot Camp family. It doesn’t matter what shape, size or condition you are currently in. What matters is your attitude and the effort you make daily to keep moving forward. You have an amazing opportunity to bond with other women from all walks of life and in the process, challenge yourself to grow and become better each and every day. We are 100% committed to your success. All we ask is for you to show up, commit, and follow through.
Our mission at Scenic City Adventure Boot Camp for Women is to create a fun, inspiring, and comfortable environment in which you can push yourself and make real and powerful changes in your health, body and life. Simple changes you make during this time can significantly change the quality of life for not only you, but also your family, friends and co-workers.
To ensure that you are ready for your boot camp experience, please carefully read the following information so that you are ready to go on Day 1 of camp.

What to Expect:
We strive to create a fun, non-intimidating, non-threatening environment in which you can challenge yourself, push yourself and grow. Boot Camp is not militaristic or competitive. Your biggest competitor is yourself. Each class lasts one hour and may include circuits, obstacle courses, strength training, cardio sessions, and team games/partner exercises. Classes are fun, creative and produce real results. We incorporate functional training, core training and accelerated fat burning techniques into our boot camp classes. No one will be left behind and no one will be asked to do more than they can handle. Everyone will be challenged at their level, whether they are a beginner or advanced.

What to Bring:

· a water bottle
· 5- or 8-lb. dumbbells (5-lbs recommended for beginners)
· a towel
· an exercise mat (Preferably one that won’t get really slippery in the grass. You can also bring a beach towel to lay over it to avoid slipping.)

Because we are working out outdoors, please plan accordingly. It is preferable to come dressed in layers so that you can be comfortable throughout the workout session. However, during the summer months, just a t-shirt or tank top should be fine.

What Not to Bring:

· Heavy Perfumes (Out of respect for those around you, we ask that you avoid wearing any perfumes to class. We prefer to breathe only fresh air when we are working out. )
· A Negative Attitude

In Case of Inclement Weather:

Working out with Mother Nature affords us all types of surprises. With weather permitting, we will work out at our usual places. However, in case of bad weather, please plan on moving to the following locations:
Dupont/Hixson: Indoor location at Live Active Personal Training Studio (from Dupont, head right towards Hixson Pike on Access Road, turn left onto Memphis Drive (just past Dupont Parkway overpass) and take an immediate left to enter strip mall parking lot. Live Active is next to SignARama.)
Collegedale/Ooltewah: Outdoor covered pavilion at Imagination Station
Red Bank: Indoor location: The Gallery
We will do our best to contact you via e-mail or phone if there are any additional concerns.

If you have any additional questions or concerns, please feel free to contact us any time.
Kevin Harvey: (423) 618-3843 (cell) or kmharvey78@yahoo.com
Kristen Harvey: (423) 718-8758 (cell) or drlexi@yahoo.com