GOLDEN VALLEY, Minn. - For the second year in a row fitness guru Chris Freytag delivered her expertise to KARE 11 for a special Motivation Monday boot camp.

This year's event included 21 KARE 11 viewers, including one who drove two hours from Glenwood to participate. They spent an hour pushing themselves to the limit with an intense hour-long workout.

Freytag says boot camp-type workouts are a good blend of the recommended cardio and strength workouts at once. She told participants that the key to this kind of intense workout is to work at your own level and listen to your body, but challenge yourself when you're ready. She said the old motto "no pain, no gain" doesn't really apply anymore; Freytag recommends working out to muscle fatigue, but not pain.