Louisville's Best Fitness Boot Camp Guarantees You Will Quickly Shape, Tone and Melt Pounds Off Your Body…And Get You Looking Great in Your Bikini…Or You Don’t Pay a Dime!

Dave Randolph IronBody Fitness BootCamps 1601 Business Center Ct Suite 103 Louisville, Ky 40299 502 267 6030

If you could lose weight, boost your metabolism, and tone your entire body in 30 days and do it in a fun, motivating and supportive atmosphere in only 30 minutes a day, what would stop you?

Hi, my name is Dave Randolph and I'm a nationally certified kettlebell and clubbell instructor and I've learned from the best! I've also spent 20 years studying Chinese Martial Arts which gives me a vast wealth of knowledge with which I will help you lose fat safely and effectively.

But this is not about me, it's about what I can do for you!

I'm here today to tell you about the number of people I have taught over the years who have successfully lost fat, gotten healthier, stronger and who can do things they never thought they would ever be able to do again. Activities that were once easy but became lost are now easy for them again

Take a look at what we have accomplished:

• Nearly 2000 fat burning sessions over 2 years.
• Hundreds of unwanted pounds melted away.
• Clients who no longer need blood pressure medications.
• Clients who no longer need cholesterol medications.
• Clients who no longer have issues with diabetes
• Hundreds of clients who have lost inches from their waists, hips, buttocks and triceps

Those results are impressive, but I know that there are still hundreds of frustrated Louisvillians who want to lose weight and get in shape and stay that way and that includes YOU

Take a Look at a Few of Our Success Stories!

 

Lisa Before

Lisa 3 months later

"I've lost 12 pounds from January 5, 2009 to March 5 2009 and still losing, AND getting stronger and playing better tennis!"

"Thanks a bunch!"

- Lisa Dischinger Louisville, Ky

Andrea Before

Andrea After

"After the birth of my son, I realized something different needed to happen. As a successful high school and college level athlete, I had stayed active (I thought), playing competitive tennis, and working out regularly at the gym - but I weighed 195lbs. and had 34% body fat. Technically obese, I realized that something HAD to change.

After being introduced to kettlebells by a childhood friend, I was amazed. Not only were the kettlebell exercises fun, the weight started to fall off. In only 4 months, I lost 45lbs! Better yet, I went from 34% body fat to 17% body fat. Kettlebells had literally changed my life."

Andrea is now an RKC instructor in Seattle, Wa

Jeff

The Christmas Season was the tipping point. After eating a ton and not having a care in the world about my weight, I suddenly realized that my suit pants were getting uncomfortably tight and that I needed to make a change.I started looking around for workouts and my sister’s husband, a marine, recommended CrossFit to me, so I checked out the basic premise of the workout and wanted to see it first hand. I went to one of Dave’s workouts and found they were like nothing I had ever seen.It is not the same old high school workout program like bench press and curls; the workouts include yoga, cardio, and weight lifting! I was hooked!

Since starting my first class on January 5, I have lost 15 pounds and two inches on my waist.My pants are no longer a struggle to button, I have more energy, and I feel like I actually have some definition again! Because the workout kicks my butt, it has driven me to eat healthier and not drink as much (tough for someone recently out of college!) because I do not want to eat back all of those calories I just worked hard to burn!

Now let me warn you, Dave’s workouts will push you, no doubt about it, but they are fun and you do a new workout every class. This has helped me stay engaged because I am not sleep walking through the workout like countless other workout programs where I have done the same workout a million times before.

If you are sitting on the sidelines like I was after Christmas looking for a workout where you will lose weight, improve flexibility, and get stronger, then Dave’s workouts are for you!

Jeff Ames Assistant Vice President

Portfolio Manager

Louisville, Ky (April 2009)

In late January of 2009 I had an open surgery to remove 1/3 of my left kidney and prior to that in October an appendectomy. The combination of having two abdominal surgeries and being unable to workout for over 4 months took their toll of my body and left me feeling extremely weak and a little discouraged.

Once I got the OK to workout again I started lifting weights with a standard routine that I was familiar with from the past. In doing so I realized that my routine was inadequate. Like many other I went to the gym and performed the same basic exercises over and over again with minimal emphasis on stretching, cardiovascular endurance or any other aspect of fitness other than strength.

I have been training with Dave at IronBody Fitness for about 3 months and I can’t speak highly enough of his program. Never have I been a part of an all-inclusive workout system that incorporates elements from all aspects of fitness from power and strength to balance and flexibility. You can be sure that you will get your cardio in as well and it’s not jumping on the elliptical for a painfully monotonous 20 minutes at the end of a lifting routine; rather it is incorporated into all the workouts and I can assure you that your heart rate will be up and you shirt will be soaked by the end of the hour class.

What sets this program apart from the rest is Dave’s creative approach to his workouts and his focus on the technical details that could be overlooked by others who are not as well versed and knowledgeable as he. Whether you are working on innovative bodyweight exercises, swinging kettlebells or flipping tractor tires and pushing weighted sleds he will always motivate you to reach your personal goals. I took a front and back picture right after my surgery and another just recently to measure my progress since joining IronBody Fitness. Still have a long way to go but I am happy with my results thus far.

Thanks Dave

Jeremy Laiken

Pharmacist

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Summer Boot Camp Special - $99/month - Offer Ends 8/1/09

The Media is Lying to You!

Do you read the "Health" and "Fitness" magazines or the body building rags? Do you try the exercise routines you see in them and wonder how come you don't look like the models? That's because those routines DON'T work and those models have probably always looked like that Those magazine are in business to make money and so they lie to you each month about the "Best" way to lose fat overnight. The problem is those plans don't work for the majority of people. In the case of the body building magazines, the routines they lay out are for advanced body builders looking for that extra edge, not beginners. Sure you will probably lose a few pounds early on, or gain some mass, but after a few weeks your progress will stall, then where will you be? You'll either get bored and frustrated or injured. Maybe both. Then you'll stop training and go back to your old habits and get even fatter. IronBody Fitness boot camps are designed to help you get and keep the body you want, the grace, the speed, the strength and fluidity you need to be active, healthy and pain-free!

The Food Industry is Lying to You!

The entire food industry, even the companies that sell organic eco-friendly foods may not be on the level with you. Certainly the regular grocers and the food manufacturers aren't. You see the grocers and manufacturers know how to make you crave their foods! Salt is addictive, sugar is addictive, fat is addictive. So they add lots of some or all of those ingredients to get you to crave their products. Ever wonder why Lays' slogan is "Bet you can't eat just one"? Because you get hooked on the salt on the chips, the carbs (i.e. sugar) from the breakdown of the potatoes and the fat. Then there are the "healthy" snack bars, the low fat products, the low carb products. The low fat products generally have added a lot of sugar and weird chemicals to make them taste good, the sugar makes you fatter. The low carb foods replace the sugars with sugar-like substances, some fake like aspartame, some are sugar alcohols (which can give you the runs and other gastric issues). These low carb food are usually loaded up with some fat for flavor and again to feed your craving for fat. Guess what....You still get fat(er) On top of all that, all lot of foods have MSG (monosodium glutamate) added for "flavor enhancement". MSG is also addictive and has a lot of reported side affects, from headaches to Irritable Bowel Syndrome (IBS). But the food industry has "research" that "proves" MSG is harmless and they add MSG because they know how addictive it is. Sound familiar?? It's similar to what the tobacco industry has done to keep you hooked on their products.

They are in it for the $$$$

Are you constantly trying the latest diet fads, exercise machine or supplements? Do you wonder why those crash diets NEVER work for you? Why that ab machine never seems to make you look like the model on TV, no matter how hard you try, no matter how often you use it? Well let me tell you a dirty little secret about the mainstream fitness industry,

THEY ARE LYING TO YOU!

All the diets, all the gimmicks, all the supplements, they’re all designed to fail. They suck you in with their flashy commercials and promises, but they don't want you to succeed, if you do, they won't suck away more of your hard earned money.

If you are like most people you may have succumbed to the hype, even I've fallen for their lies, but no more. The truth is proper nutrition is more important than anything else when it comes to losing fat. Exercise can help you lose fat faster, but without a change in your eating habits your body transformation will be slow to non-existent!

Summer Boot Camp Special - $99/month - Offer Ends 8/1/09

The Solution...

The truth is you don't a fancy gym membership, you don't need that ab crunch thing or the in home gym.

What you need is good old fashion hard work, motivation and accountability in a fun group atmosphere with others who share your same goals.

That's what we offer at IronBody Fitness. A small group atmosphere of people who are struggling with the same issues as you, struggling to lose fat, get healthy and be active.

Over the last few years I’ve helped hundreds of people achieve their dreams through our proven fitness, weight loss and life style program. And now, through IronBody Boot Camp, I’ll get to help you achieve your weight loss goals faster than you ever thought possible! And best of all it will cost you less than $7 a day, very affordable compared to hiring a personal trainer at $30, $40, $50 or more (I charge $75/hr for private lessons!)

Oh… and did I mention that we guarantee you’ll see amazing results or you don’t pay a dime? (More on that later)

Here’s how it works… IronBody Boot Camp is a group fitness program that offers outstanding fitness instructions, nutritional coaching and a large helping of motivation to keep you on track every step of the way!

Every boot camp session is loaded with fun and energizing activities specifically designed to help you successfully achieve your weight loss goals while toning your problem areas.

Each class meets at our exclusive members only facility off BlueGrass Parkway. We’ll provide everything you’ll need to get in the best shape of your life. All we ask is that you show up with a goal, a sense of adventure and a towel, we even provide you with free bottled water.

Summer Boot Camp Special - $99/month - Offer Ends 8/1/09

What Makes Louisville's IronBody Fitness Boot Camp so unique is that within 30 Days you can expect:

• Firmer arms, legs, thighs, and buns
• Increased strength, energy, and stamina

• Bernadett at about 7 months, still kicking butt!

  Faster Metabolism to burn more fat at rest
• 2-10 pounds of weight loss
• 3-6% decrease in body fat
• Lose 1-2 dress sizes
• Look and feel ten years younger
• Increased muscle tone and flexibility
• Greater confidence and self-esteem
• Decreased stress, tension, and anxiety
• Increased sense of overall well being
• Reduce cravings for fats, sugars, and junk foods
• Sleep better and increase productivity
• Lose the uncomfortable “bloated” feeling
• Look and feel better in your favorite clothes
• Flatter abs with a toned waistline (the body part that makes you look truly fit)
• Decreased joint pain, back discomfort and weight load on your knees
• A sharpened mind, focused motivation and a renewed joy in life!

Even if you have stubborn fat areas that don't seem to budge…even if you’ve never succeeded at losing fat before… here’s the ultimate “get motivated,” “get back into your skinny jeans,” and “have tons of fun doing it” weight loss and fitness success system you’ve been looking for!

Look, I won’t promise you that it will be easy or a walk in the park… …because you will work hard…you will sweat …and you’ll even be a little sore at times. But I can promise you this. You’ll have a ton of fun doing and the results will come quick! So whether you only have a few vanity pounds to lose, or 50 plus pounds, IronBody Boot Camp will be the most energizing, most adventurous, and most rewarding fitness program you have ever followed!

Summer Boot Camp Special - $99/month - Offer Ends 8/1/09

Ok, How Much Is It... And How Do I get Started?

Join the adventure and start your fitness and weight lose program for only $139 per month – that’s only $6.95 a day for the 5 day per week plan! Or sign up for our twice per week plan at only $99/month!

Choose Your Time: 8:30a 4:30p 5:15p

Our boot camps are Monday through Friday at 4:30 & 5:15 pm and Tue & Fri at 8:30am Each session lasts 30-minutes and consists of joint mobility warm-ups, a 20 minute group fat burning session using kettlebells and body-weight exercises and a 5 minute cool-down period all designed to quickly, permanently burn of the pounds of unwanted fat while having fun. No camper will be left behind.

Like I said before… Whether you have a few vanity pounds to lose, or 50 plus pounds, you will get a challenging workout for your fitness level. All the workouts and movements are scalable so almost anyone can do them But there is a catch… Each camp is limited to only 15 participants and no more. This ensures that you get plenty of personal attention from me at all times. So make sure to scroll down, and click the “Register Now” button before all spots are sold out!

Here's What You Get When You Join IronBody Boot Camps Today:

• Up to Twenty Boot Camp Sessions per Month
• Nutrition and Diet Coaching. (we’ll break all the myths for you)
• Peer Support, Motivation, and Accountability.
• Permanent Long-term habits
• Free videos of our warm up sequence and joint mobility drills

Boot Camp Location : 1601 Business Center Ct, Suite 103 Boot Camp Days & Times : Monday - Friday @ 4:30 & 5:15pm, Tues & Fri at 8:30a

Summer Boot Camp Special - $99/month - Offer Ends 8/1/09

And just to ensure that you join with confidence and feel great about getting in the best shape of your life. We’re going to give you a guarantee that no other fitness and weight loss program can offer!

Risk Free 30 Day "You Better See Results Or We Won't Keep a Dime" Money Back Guarantee! We are so confident that you will enjoy the program, see significant results and have a blast the entire time that we are offering you a full 30 days to try out IronBody Boot Camp. Join today and try us out for 30-days. If at any time during your first 30 days you don’t feel that this program is right for you for any reason. Just let us know and we’ll issue a full refund, no questions asked and no hard feelings. And to show our appreciation - we want you to keep the free stuff just for trying our IronBody Fitness Boot Camp. Fair enough??

Are you interested in firming up those flabby areas? How about getting into those old jeans you haven't been able to wear in years? Or maybe you are just tired of being tired. This program is for you.

Choose Your Time: 8:30a 4:30p 5:15p

While I have given you every reason to start today, and even extended you a risk free offer, I understand that you may still want to put it off a little longer… maybe you want to think about getting in shape some more… The more you "think" about, the less likely you are do actually do it. The longer you wait the harder it is, so what are YOU waiting for? Don’t fall into the trap of tomorrow by leaving your dreams of a healthy, toned, tight body for another day.

Choose Your Time: 8:30a 4:30p 5:15p

Listen, it won’t ever get any easier than this. I want to help YOU change your life. I want YOU to show up every day and push, pull, swing, crawl, crunch, and lunge your way to your best body ever! But I can’t help you unless you’re ready to help yourself. It all starts with you making a decision this very moment.

Choose Your Time: 8:30a 4:30p 5:15p

Committed to your fitness success,

Dave Randolph, Fat Loss & Fitness Expert

Phone: 502 727 4247

Email: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

PS. Remember, there’s no risk on your part. You’re fully protected by our 30-day “lose the fat, get in shape, or get your money back” unconditional guarantee. So click the button below right now and join us for camp tomorrow morning!

PPS. If you’ve read this far and you’re still unsure or skeptical about joining – then click here now and read our most frequently asked questions and answers.

PPPS. Don't wait! The $99 summer special ends soon, so reserve your place NOW!

Summer Boot Camp Special - $99/month - Offer Ends 8/1/09

Choose Your Time: 8:30a 4:30p 5:15p

Check out this special of Prograde's EFA Icon a krill oil EFA supplement.

http://ironbody.getprograde.com/specials

Holly RIgsby of http://fityummymummy.com and Pam MacElree of http://kettlebellathletics.com doing HorsePower. John's in there too, snatching the 48k and squatting 2x40!

http://www.msnbc.msn.com/id/30067951/ns/health-mens_health/

 By Jason Stevenson

updated 8:28 p.m. ET, Fri., June 19, 2009

In the '70s dystopian film "Soylent Green," a megacorporation solves a starving world's need for nutritious food by turning the dead into dinner. This is complete science fiction, of course: Most of us are so short on key nutrients we couldn't possibly be someone's square meal.

In fact, studies show that 77 percent of men don't take in enough magnesium, that many of us are deficient in vitamin D, and that the vitamin B12 in our diets may be undermined by a common heartburn medication. And we haven't even mentioned our problems with potassium and iodine.

It's time to play catch-up. Follow our advice, and a cannibal will never call you junk food.

Vitamin D
This vitamin's biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn't a one-trick nutrient: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? D may reduce inflammation in your arteries.

The shortfall: Vitamin D is created in your body when the sun's ultraviolet B rays penetrate your skin. Problem is, the vitamin D you stockpile during sunnier months is often depleted by winter, especially if you live in the northern half of the United States, where UVB rays are less intense from November through February. Case in point: When Boston University researchers measured the vitamin D status of young adults at the end of winter, 36 percent of them were found to be deficient.

Hit the mark: First, ask your doctor to test your blood levels of 25-hydroxyvitamin D. "You need to be above 30 nanograms per milliliter," says Michael Holick, M.D., Ph.D., a professor of medicine at Boston University. Come up short? Take 1,400 IU of vitamin D daily from a supplement and a multivitamin. That's about seven times the recommended daily intake for men, but it takes that much to boost blood levels of D, says Dr. Holick.

Magnesium
This lightweight mineral is a tireless multitasker: It's involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.

The shortfall: Nutrition surveys reveal that men consume only about 80 percent of the recommended 400 milligrams of magnesium a day. "We're just barely getting by," says Dana King, M.D., a professor of family medicine at the Medical University of South Carolina. "Without enough magnesium, every cell in your body has to struggle to generate energy."

Hit the mark: Fortify your diet with more magnesium-rich foods, such as halibut and navy beans. Then hit the supplement aisle: Few men can reach 400 mg through diet alone, so Dr. King recommends ingesting some insurance in the form of a 250 mg supplement. One caveat: Scrutinize the ingredients list. You want a product that uses magnesium citrate, the form best absorbed by your body.

Vitamin B12
Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of 5 years than those with the highest levels.

The shortfall: Even though most men do consume the daily quota of 2.4 micrograms, the stats don't tell the whole story. "We're seeing an increase in B12 deficiencies due to interactions with medications," says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.

Hit the mark: You'll find B12 in lamb and salmon, but the most accessible source may be fortified cereals. That's because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it. Eat a bowl of 100 percent B12-boosted cereal and milk every morning and you'll be covered, even if you take the occasional acid-blocking med. However, if you pop Prilosec on a regular basis or are on metformin, talk to your doctor about tracking your B12 levels and possibly taking an additional supplement.

Potassium
Without this essential mineral, your heart couldn't beat, your muscles wouldn't contract, and your brain couldn't comprehend this sentence. Why? Potassium helps your cells use glucose for energy.

The shortfall: Despite potassium's can't-live-without-it importance, nutrition surveys indicate that young men consume just 60 percent to 70 percent of the recommended 4,700 mg a day. To make matters worse, most guys load up on sodium: High sodium can boost blood pressure, while normal potassium levels work to lower it, says Lydia A. L. Bazzano, M.D., Ph.D., an assistant professor of epidemiology at Tulane University.

Hit the mark: Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes — a single large spud is packed with 1,600 mg.

Iodine
Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.

The shortfall: Since iodized salt is an important source of the element, you might assume you're swimming in the stuff. But when University of Texas at Arlington researchers tested 88 samples of table salt, they found that half contained less than the FDA-recommended amount of iodine. And you're not making up the difference with all the salt hiding in processed foods — U.S. manufacturers aren't required to use iodized salt. The result is that we've been sliding toward iodine deficiency since the 1970s.

Hit the mark: Sprinkling more salt on top of an already sodium-packed diet isn't a great idea, but iodine can also be found in a nearly sodium-free source: milk. Animal feed is fortified with the element, meaning it travels from cows to your cereal bowl. Not a milk man? Eat at least one serving of eggs or yogurt a day; both are good sources of iodine.

6/16/09 Workout

all rounds are 50s work 10s rest with 1 minute rest between rounds

It didn't get tough until the last 2 rounds.

A unicycle is like a bicycle but you repeatedly do the opposing elbow to knee instead of switching each time. The non-working leg is kept a few inches off the floor.

Enjoy!

 This is a FREE introductory mini-workshop for anyone interested in learning more about IronBody Fitness (Kentuckiana CrossFit, Evolution Kettlebells, Boot Camp Louisville)

It meets the 3rd Sunday of each month starting July 19th.

Come out, bring a friend and see you we can help you in your fat loss and other fitness goals.

You will learn:
basic joint mobility
stretching
fundamental movements
Nutritional tip to jump-start fat loss

Please make sure you are cleared to exercise by your doctor. You will be required to sign a waiver.

Dress to exercise, bring a towel. I will provide bottled water.

Register HERE or call 502.267.6030

We'll soon be announcing some additional class times in the morning and the possible addition of some different classes to.

If you are interested in a Tai Chi class (very basic), a clubbell/flowfit/CST class, or an Olympic lifting class please leave a comment. These additional class would be during the day, times TBD.

Thanks

Everyone wants to know: what's the best program for weight loss and performance?

And, with the help of Alwyn Cosgrove and Fraser Quelch, we decided to find out.

We put the following three programs to the test:

1) Strength + steady state cardio
2) Strength + interval cardio
3) Strength + TRX conditioning circuits

And the results were surprising.

Check it out:
www.precisionnutrition.com/8-wks-cosgrove-jb-results

-----------------------------------------
Also New This Week at Precision Nutrition
-----------------------------------------

* All About Estrogen
* Post Workout Vitamins - Good or Bad?
* Eating PN-Style - On A Budget
* Precision Nutrition V3 - Have You Got It?

To catch up on all this and more, read the full newsletter:

www.precisionnutrition.com/8-wks-cosgrove-jb-results

Here's the video clip of a short spot the local Fox station did on us 6/4/09

Congratulations to Bernadett and Tamas. Their son Daniel Temesi was born on
Tuesday May 26, 2009 at 3:47PM EST / 9:47PM CET. He is 20'' / 51 cms
long, weighs 7.01 lbs / 3190 grams. Both Bernadett and the baby are
healthy and feeling good!

Tamas has some kettlebells on order for the Daniel!