Archive for December, 2010

Free Fitness/Health Seminar!

December 29, 2010

What: FREE Fitness Seminar
Come out to get equipped and motivated for the New Year!

When: Tuesday, January 11, 2011 7:00 PM

Where: Palisades Sports Complex
13417 Grand Palisades Parkway
Charlotte, NC 28278
803-984-0714

This seminar will feature some of the area’s top professionals in various areas of health and fitness including but not limited to the following:
Julie Sawyer, fitness professional and Hall of Fame Inductee, will be doing a 10-15 minute talk on the 7 Deadly Workout Sins to help people know what NOT to do when working out and how to get the most out of their workouts for 2011.
Dr. Brian Strump, Doctor of Chiropractic and certified CrossFit instructor, will be speaking on muscle tissue quality, trigger points, and injury prevention.
Cynthia Hill, nutritionist, will be speaking on The Invasion of High Fructose Corn Syrup to help people make better food choices for better health.
Dr. Steve Weston, M.D. and medical director of Azura MedSpa is also a possible speaker and is an expert on the latest anti-aging and skin therapy techniques plus hormone replacement therapy.
Come out and get loads of free information that will equip you to have the healthiest and fittest year of your life!

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Top 10 Fitness Resources of 2010/2011!

December 28, 2010

OK bootcampers, here’s one more Top 10 list for you that you really need to know!  You’ve probably heard me mention some of these before, but these are some of my “go-to” resources or people that I use regularly.  Some of these are local professionals that I use when I need help with a particular issue and others are online, worldwide resources.  Each one of these people or resources are THE BEST in their particular field, and I highly recommend them/their services.

Top 10 Fitness Resources of 2010/2011!

1)       Best interval training music!  Workout Muse– The world’s leading custom interval training workout music!  You know well that this is one of my favorites.  We use it for bootcamp workouts so that I can help coach you, encourage you, and check your form, so that I don’t have to look at my watch!  I also use Workout Muse for my own workouts.  I have it on my smartphone and on my ipod, and it keeps me from having to look down at my watch.  A great way to do intervals and a great source of workout information!  To shop for workout muse soundtracks of your own, go to  http://tgbc.workoutmuse.com.  They have 2 free tracks there if you click on “music store,” then “interval protocols” and then “FREE.” (30-15 track and the 60-15 track)

Also, check out workout automator if you want a Done-For-You music track and workout to follow for a make-up day or when you’re on the road.

2)      Best supplements!  Prograde- All formulated by a registered dietician, these supplements are used and recommended by the country’s best fitness professionals.  Some of the most popular supplements include Prograde Protein (reduces sugar cravings, great protein supplement), Prograde Workout (after workout drink for adding lean muscle and recovering from a tough workout), Prograde Lean (great meal replacement, chocolate flavored), Prograde multi-vitamin, and Prograde nutrition bars (healthy protein bars that reduce sugar cravings…great snack made of organic ingredients).  To order Prograde, go to http://totalfitnessprograms.getprograde.com.

3)      Best/Most Online Fitness Info- Craig Ballantyne’s Turbulence Training workouts.  Craig has hundreds of free workouts and videos on YouTube, and all of them are very good, so check them out!  Here’s one of his most popular called the “300” Workout. http://www.youtube.com/watch?v=ggiYjRelWgc If you’d like to order one of Craig’s workout programs, go to http://juliedavis.turbulence.hop.clickbank.net

4)      Top liquid vitamin supplement/energy drink: I go with Vemma for a liquid vitamin or Verve for an energy drink with vitamins…not that I recommend energy drinks as a habit, but if you’re going to drink caffeine, this is one way to get a good source of vitamins and anti-oxidants.

5)      Top Workout Method-  Bootcamp! No surprise here.   This is one of the fastest growing workout methods/programs in the country.  Some are pretenders; there are all types of bootcamps, but Tuff Girl Bootcamps follows a top-notch, challenging but safe, programming model that the top bootcamp owners in the country are using.  If you want the most effective and most efficient way to improve your fitness, Tuff Girl Bootcamps will provide that programming for you.

6)      Best Way to Do Cardio- High Intensity Interval Training-  You’ve heard me talk about it many times.  High intensity interval training has been proven to burn fat 9 times faster than slow, boring cardio.  If you want to know more about how to do this type of cardio, we’re running an interval class for the new year at CrossFit Steele Creek.  We also give out a handout to all of our bootcampers on how to do cardio when you join the Drop a Dress Size program.

7)      Number 1 Piece of Equipment- (besides your own bodyweight)-  The kettlebell!  This “gym in your hand” is an extremely versatile too that is pretty easy to travel with and can provide a total body workout including core and cardio for great results in a short period of time.  Kettlebells can be purchase locally at Total Fitness Warehouse (803-548-5864).  Tell them Julie from Tuff Girl Bootcamps sent you, and you’ll get a 10% discount!

8)      Top Chiropractor/Health & Rehab Source-DC Brian Strump of Premier Health & Rehab.  Go see Brian at Premier Health & Rehab in Ayrsley to be pro-active in your health and to take care of your spine.  Your symptoms are only the “tip of the iceberg” when your body starts to talk back to you!  Brian can tell you more about why this is important, but he is the one who I go to regularly to take good care of myself.  (704-714-7770, http://www.premierhealthandrehab.com/)

9)      Top Physical Therapist-Rich Biggers at Focus PTF in Lake Wylie is considered one of the top physical therapists in the country.  Go to him if you need to do rehab before you can start a normal exercise routine.  http://www.focusptf.com/ (803-746-7800)

10)   Top Sports Injury Specialist- Ryan Danner at Carolina Performance and Wellness specializes in aggressively attacking injuries and then teaching you how to prevent them in the future and especially treats many runners/triathletes with repetitive injuries.  http://carolinaperformancecenter.com/ 704-541-7499.

Take advantage of these resources everyone, and let me know if you have any questions!  We will be having some of these guys speak at an upcoming event soon!

Top 10 Exercises of 2010!

December 28, 2010

Hi everyone!  It’s time for some key, fun information to wrap up 2010 that I thought you’d be interested to know. J

The following is a list of my Top 10 exercises from Tuff Girl Bootcamps.  These exercises are a mixture of the top metabolic (calorie-burning, total-body) exercises of the year AND a few of the “camp favorites.”  I can guarantee that if you compose your workout of a handful of these exercises, you will be in for a great metabolic workout!

Please feel free to share this email with friends and family.  This is a great time to share free fitness information!  Some of your friends may be more “ready” than you think to try something that they haven’t tried before, so pass it around!

I’ll be working on a video version of this tomorrow so that you can also share this with friends. J

Top 10 exercises of 2010:

10)  SLDL- single-leg deadlifts (with or without a dumbbell)-Everyone loves these because they KNOW that they’ve worked their rears the day after the workout!

9)  lunge with a twist-You remember these; it’s a forward lunge with your arms extended, hands clasped, turning towards your front knee

8)  pushup-row-Do these with or without a dumbbell, keeping your hips square, for a heckuva core  workout!

7)  Sumo deadlifts with a dumbbell with an optional jump-A great exercise to work your glutes and your inner thighs!

6)  squat-reach-jump-Maybe not the most loved exercise in bootcamp but definitely a great one for lower body and cardio!

5)  Pushup-side plank-These are probably a camp favorite because they break up those dreaded pushups and add some great variety (plus they work even more core)!

4)  Rotational lunges-  We just recently added these to our routine, and everyone had sore glutes the next day!  A good way to add movement in more than one plane or direction.

3)  Curl-to squat-to press-  A good metabolic, total-body exercise to use in your routine to keep things interesting!

2)  Spiderman mountain climbers-Good for the core, especially lower abs, AND hip mobility

1)  THE BURPEE!  I know you hate ‘em, but this exercise is great for your mobility, it’s extremely metabolic, and it’s functional!  Sorry, but the older you get, the better they are for you!

Hope you enjoyed The Tuff Girl Bootcamp Top 10 exercises of 2010!  Looking forward to building a new top 10 with you this year and helping you get fit and healthy in 2011!

 

The Season of Giving…the 12 Days of Christmas Workout!

December 14, 2010

Repeat after me, “On the 1st day of Christmas my trainer gave to me 1 burpee! On the 2nd day of Christmas, my trainer gave to me 2 forward lunges and 1 burpee! Keep singing….and keep going, just like the song.  Here’s the workout.  It takes between 20 and 25 minutes, and you repeat 1, 2, and so on, just like the song until you get through the 12 exercises.  Here are the 12!

1 burpee

2 forward lunges (each leg)

3 pushups

4 squat-presses (with dumbbells)

5 mountain climbers (each leg)

6 single-leg deadlifts (each leg)

7 heavy pants (double arm rows)

8 side lunges (total, 4 per leg)

9 deadlift-high pulls (with dumbbells)

10 DB bicep curls

11 side hip raises (from side plank position)

12 squat jumps

Try it out!  It was a great change to our workouts for our bootcamps today!

Feel free to share this link with friends for their special holiday “treat.”

Julie