Christmas wrap-up

December 27, 2012

Hi everyone!  Whether you were able to make it to class today or not, I just wanted to let you in on how my Christmas was and what I’m hoping for this year.   We didn’t get to talk much this morning because we were too busy working out!

I hope each of you had a great Christmas!  I did.  I always try to be thankful no matter what.  This year was a little different for us, since we had to celebrate pretty early (on the 15th and the 18th).  That was tough on me, but it was nice to have it all behind me, AND it was really easy making those returns. 🙂

   So, the kids went to see their dad (in Rogers, AR) on the 18th, and they won’t be back until tomorrow night (the 27th).  Needless to say, Christmas is SO different without the excitement of kids and that youthful spirit around….just way too quiet and boring, if you ask me.  I spent some time with my parents in Rock THrill, SC and had plenty of time to work, relax, contemplate, etc…whatever I wanted to do, so that’s always nice.

Santa brought me a BodyMedia Core armband, so I’m REALLY excited about using it AND analyzing the data that is generated from our workouts and my own little fitness experiments.  Did y’all know that I’m a former Mathematics/Statistics major with a M.S. in guidance/counseling and a few hours towards my PhD in education?   So needless to say, that makes me a fitness geek!  A LOT of great trainers across the country are just like me, believe it or not…they’re not just dumb jocks!  So, I’ll look forward to updating you on any feedback I get from our workouts. 🙂

Did anyone else get anything fitness related for Christmas?  Or was that just me?  I’ve actually heard great things about these devices and your chance of getting results when you use a device like the FitBit or the BodyMedia armband. These 2 devices will become “strong suggestions” for any new bootcampers that add into our program, as I have now seen how they affect people’s results.  I’ll be showing you an example in class soon.

Along those lines, I am looking forward to adding complements to our bootcamp program that will aid our bootcampers in getting the results that they want.  Our goal is to fill in the gaps and provide solutions to the problems you face in your quest for better health.  We want to be an all-encompassing solution and make it as easy as possible for you to be successful, hopefully adding value to your bootcamp membership.

Look for new additions to our program, such as trainer-friendly food that you can order from month-to-month, new nutrition/accountability plans, and the possibility of other classes being added to the schedule that will compliment your bootcamp workouts.  I’m also looking forward to adding new equipment a little bit at a time.  We are nowhere near where I want to be yet, so the workouts can only get more fun and varied!

We will continue our charity bootcamps and our transformation contests and will hopefully find other ways to make fitness fun!

That’s enough writing for now, but there’s more to come in a special recognition email coming soon!

Julie

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Charlotte Personal Trainer Offers Freaky Fat Loss Workout to Scare Away the Fat!

October 17, 2012

Charlotte Personal Trainer Shares 3 Great Pumpkin Exercises to Burn Belly Fat 

 October 16th, 2011- SW Charlotte fitness expert and bootcamp owner Julie Sawyer loves to piggyback on current events to invigorate her fitness bootcamp workouts. This Halloween, Sawyer will be holding a free Freaky Fat Loss workout to show participants how to burn belly fat with a pumpkin.

Sawyer says: “You can approach Halloween one of two ways. The first option is to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra caloric consumption with a seasonal pumpkin workout. I recommend the later… it’s a lot more figure-friendly!”

Pumpkins can be used just like medicine balls for an unlimited number of exercise options. Sawyer likes to take it one step further and use total body exercises that combine upper body, lower body, and core movements into one big bang for your buck exercise.

She has provided her top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. She recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat:

1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and push your hips back while bringing the pumpkin underneath your body while keeping your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Repeat for 10 total reps.

2) Pumpkin Curl to Squat to Presses: Holding a pumpkin in your hands with your arms extended, curl the pumpkin to your chest as your squat down until your front thighs are parallel to the floor with your eyes up and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Repeat for 10 total reps.

3) Pumpkin Burpees: Holding a pumpkin in your hands with your arms extended, squat down to the floor, then jump your legs out to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for total 10 reps.

Sawyer will be holding her 3rd annual Freaky Fat Loss Workout on Saturday, October 27th at 10:00 AM at The Palisades Sports Complex. All participants are required to bring a pumpkin for their workout. (Choose pumpkin wisely) Those interested in participating can register by emailing Julie at julie@tuffgirlbootcamps.com.   Non-members of the Palisades are welcome.  This is a free community event.  Same day registration is accepted.

 

Tuff Girl Bootcamps owner teams up with Namaste Nation to support the Urban Farm Project

October 11, 2012

Tuff Girl Bootcamps owner teams up with Namaste Nation to support the Urban Farm Project.

Tuff Girl Bootcamps owner teams up with Namaste Nation to support the Urban Farm Project

October 11, 2012

  I’m very excited to partner with Linda McLendon of Namaste Nation in supporting a great cause: educating people about better food choices and helping them obtain healthier foods close to where they live. 

   Here’s the information on our next charity bootcamp, one of two offered by Tuff Girl Bootcamps this month. All the details are on the flier.  I hope to see a lot of familiar faces there to support this project, and I hope our bootcampers will use this opportunity to invite their friends!

  Here’s the link, so check it out!  I’m excited to offer a great workout that is friendly for all people, even beginners, and to let more people see first-hand what we do in our workouts to help people flatten their stomachs!

http://www.supertrainerformula.com/tinyimages/1261/Palisades_Charity_Bootcamp1349973094.pdf

Charlotte Personal Trainer Offers Kettlebell Workshop for Fat Loss

September 18, 2012

Old-school Training Tool Still Gaining Popularity for Rapid, Fun Fat Loss

Charlotte, NC– September 9, 2012 – Kettlebell training has increased in popularity across the country since 2009. The American Council on Exercise, America’s leading authority on fitness, named kettlebells as one of the top 10 trends in fitness in 2009. Personal trainers and gyms alike are still adopting this tool as a cure for the common workout as its popularity continues to surge.

The kettlebell, still unrecognized and mispronounced by many, is best described as a black bowling ball made of iron with a suitcase handle on it. Kettlebells come in various sizes anywhere from 8 lbs to over 100 pounds for the strongest men and women. This tool was developed by Russian strongmen in the early 1700’s as a way to increase strength, endurance, and flexibility and has also been used more recently in the Russian and American special forces. The kettlebell has also been touted as a “total gym in the palm of your hand.”

According to Julie Sawyer, kettlebell-certified expert in SW Charlotte, kettlebell training has many benefits. Listed below are Sawyer’s top 7 reasons to use a kettlebell, especially if you like short, effective workouts.

Top 7 Reasons to Use a Kettlebell
1) You can get a serious cardio workout without the boredom of the “hamster wheel” (ie. cardio on a treadmill or elliptical).
2) Kettlebell workouts are never boring because the variety of exercises makes working out more fun.
3) Kettlebell training combines cardio with strength training, which means you don’t have to hop on the treadmill for an extra 45 minutes after your kettlebell workout.
4) Kettlebells are a great solution for busy people. A kettlebell workout can be the solution for squeezing in cardio, strength training, and flexibility into a busy schedule because you can accomplish all three objectives in one 20 minute workout.
5) Kettlebell workouts melt fat with a one-two-three punch. A) These workouts are highly metabolic due to the intensity and full-body nature of the movements. B) They increase muscle mass, which helps you burn more calories all day long. C) Whole-body movements and higher exercise intensity stimulate human growth hormone (HGH), which is known for its fat-burning effects.
6) Since kettlebell training consists of whole-body movements, every muscle is strengthened from head-to-toe. It is well-known that compound whole body movements are superior to muscle-isolating machines for strength and body composition.
7) The ballistic but nonimpact nature of kettlebell exercises actually strengthens tendons, ligaments, and joints instead of wearing them down like running does.
For those interested in learning how to use a kettlebell, Julie Sawyer will be conducting a kettlebell workshop on Saturday, September 29th at 10 AM at The Palisades Sports Complex. Registration is required to participate in the workshop, and the cost of the workshop is $20. To register, email Julie Sawyer at julie@tuffgirlbootcamps.com.

Updates and info will be posted at www.facebook.com/tuffgirlbootcamps.

Top 7 Reasons to Use a Kettlebell in Your Workouts

September 18, 2012

NEWS RELEASE
FOR IMMEDIATE RELEASE
CONTACT: Julie Sawyer
julie@tuffgirlbootcamps.com
803-984-0714

Old-school Training Tool Still Gaining Popularity for Rapid, Fun Fat Loss

Charlotte, NC– September 9, 2012 – Kettlebell training has increased in popularity across the country since 2009. The American Council on Exercise, America’s leading authority on fitness, named kettlebells as one of the top 10 trends in fitness in 2009. Personal trainers and gyms alike are still adopting this tool as a cure for the common workout as its popularity continues to surge.

The kettlebell, still unrecognized and mispronounced by many, is best described as a black bowling ball made of iron with a suitcase handle on it. Kettlebells come in various sizes anywhere from 8 lbs to over 100 pounds for the strongest men and women. This tool was developed by Russian strongmen in the early 1700’s as a way to increase strength, endurance, and flexibility and has also been used more recently in the Russian and American special forces. The kettlebell has also been touted as a “total gym in the palm of your hand.”

According to Julie Sawyer, kettlebell-certified expert in SW Charlotte, kettlebell training has many benefits. Listed below are Sawyer’s top 7 reasons to use a kettlebell, especially if you like short, effective workouts.

Top 7 Reasons to Use a Kettlebell
1) You can get a serious cardio workout without the boredom of the “hamster wheel” (ie. cardio on a treadmill or elliptical).
2) Kettlebell workouts are never boring because the variety of exercises makes working out more fun.
3) Kettlebell training combines cardio with strength training, which means you don’t have to hop on the treadmill for an extra 45 minutes after your kettlebell workout.
4) Kettlebells are a great solution for busy people. A kettlebell workout can be the solution for squeezing in cardio, strength training, and flexibility into a busy schedule because you can accomplish all three objectives in one 20 minute workout.
5) Kettlebell workouts melt fat with a one-two-three punch. A) These workouts are highly metabolic due to the intensity and full-body nature of the movements. B) They increase muscle mass, which helps you burn more calories all day long. C) Whole-body movements and higher exercise intensity stimulate human growth hormone (HGH), which is known for its fat-burning effects.
6) Since kettlebell training consists of whole-body movements, every muscle is strengthened from head-to-toe. It is well-known that compound whole body movements are superior to muscle-isolating machines for strength and body composition.
7) The ballistic but nonimpact nature of kettlebell exercises actually strengthens tendons, ligaments, and joints instead of wearing them down like running does.
For those interested in learning how to use a kettlebell, Julie Sawyer will be conducting a kettlebell workshop on Saturday, January 22nd at 10 AM at The Palisades Sports Complex. Registration is required to participate in the workshop, and the cost of the workshop is $20. To register, email Julie Sawyer at julie@tuffgirlbootcamps.com. Updates and info will be posted at http://www.facebook.com/tuffgirlbootcamps.

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Charlotte Personal Trainer Offers Charity Bootcamp Workout to Raise Funds for High School Tennis Team

September 9, 2012

Local Trainer Offers Saturday Bootcamp Workout to Support Nation Ford Tennis

Fort Mill– September 9, 2012 – Charlotte personal trainer Julie Sawyer will offer a bootcamp workout to raise funds for the Nation Ford ladies’ tennis team.  The workout will be held at Nation Ford high school at 10 AM in the Nation Ford gymnasium on Saturday, September 22nd.  The workout is open to the public and is for parents and kids ages 10 and up.  A donation of $10 is required to participate in the workout or $20 per family.  The workout will be suitable for beginners as well as advanced fitness enthusiasts.

Sawyer, owner of Tuff Girl Bootcamps, is donating her efforts for the bootcamp workout so that 100% of the donations will go to the Nation Ford team.  The women’s tennis team, like all other high school teams, is required to raise their own funds.  They are hoping to raise more money for season-ending activities.

Donations will be accepted on Saturday, September 22nd before the bootcamp workout.  Participants need to arrive 15 minutes early to register and are encouraged to bring a water bottle and an optional towel or yoga mat.  For more info email Julie Sawyer at julie@tuffgirlbootcamps.com.  Updates will be posted at www.facebook.com/tuffgirlbootcamps.

Tuff Girl Bootcamps partners with Hunt for Wellness to offer secret keys to fat loss

August 31, 2012

Tuff Girl Bootcamps partners with Hunt for Wellness to offer secret keys to fat loss.

Tuff Girl Bootcamps partners with Hunt for Wellness to offer secret keys to fat loss

August 31, 2012

I’m excited to announce our partnership with Hunt for Wellness here in Charlotte to offer more fat loss solutions for our clients. I believe that we will always have bootcampers who need to go down this path to get the answers that they need. I would highly suggest their services for ALL of our campers. Although I’m a big fan of chiropractic, I really believe we need to explore their hormone testing services and their natural hormone solutions, which may be the one side of the puzzle that many of us are missing.
Look at the flier for the discount code for over 50% off the initial consult. I’ll be going in next week!
Hunt for Wellness Flier, TGBC

Charlotte personal trainer shows appreciation to teachers through fitness

May 21, 2012

NEWS RELEASE
FOR IMMEDIATE RELEASE
CONTACT: Julie Sawyer
julie@tuffgirlbootcamps.com
803-984-0714
Charlotte Trainer Shows Appreciation for Teachers Through Fitness
Free bootcamps offered in honor of National Teacher Appreciation Week
Charlotte – May 19, 2012 – Charlotte trainer Julie Sawyer has vowed to show her appreciation to teachers the best way she knows how, through fitness. Sawyer will be offering a free month of her bootcamp classes to all teachers in the greater Charlotte area.
Sawyer wanted to offer something unique and valuable to educators in the area. Sawyer stated, “My mother taught for over 30 years in the Rock Hill School District, so I have a great respect for what teachers do. As a busy professional, I also know how difficult it is to fit fitness into our hectic lifestyles. I believe our 30 minute class format will help hard-working teachers find a way to squeeze a workout into their busy schedules. ”
Teachers and staff are both eligible for 1 free month of bootcamp classes as long as they are 1st time participants. Space is limited, so educators interested can register by emailing  julie@tuffgirlbootcamps.com. Sawyer will be holding a few spots open for teachers in each one of her 20 class times during the week.
Tuff Girl Bootcamps is located at 13417 Grand Palisades Parkway, Charlotte NC, 28278. For more information, go to www.tuffgirlbootcamps.com.
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