Archive for January, 2011

Attempting one of the world’s hardest pushups

January 29, 2011

OK, yesterday my friend BJ Gaddour of Workout Muse issued a challenge to all trainers to try a “level 6” pushup.  We normally show at least level 1, 2, and 3 progressions in our bootcamps whereas there are a couple of brave souls who may be able to try a level 4 or 5 progression.  This pushup called for the use of 2 kettlebells turned upside down AND 1 foot off the floor!

I thought I was up for the challenge but really wasn’t sure whether I could do it or not.  Once I tried, I realized it was even harder than I thought to keep my balance while bending my elbows for the pushup!  Many tries later, and one funny video later, I completed the pushup, going ALL the way down.  Whew!

Here’s the video in case you wanna see it.  It’s pretty entertaining and inspiring at the same time. 🙂

Don’t worry; we won’t be doing this one at bootcamp. 😉

7 Deadly Workout Sins Summary

January 23, 2011

1)  Performing daily body part workouts

The reality is that training your whole body more frequently will result in bigger

strength and muscle gain, greater fat loss, and more metabolic boosts than

training each muscle group once per week– and the science supports this.

In a recent study at the University of Alabama, researchers had two groups of

men perform two different strength-training programs with the same total

training volume (sets and reps) for each muscle group. However, one group

split the work across three total body workouts while the other group trained

each muscle group separately one time per week. They discovered that the

total body workout group gained five additional pounds of lean muscle mass

compared to their body-part training counterparts.

It’s critical to understand that the more muscle you have the greater your resting

metabolic rate (RMR).

THE FIX: For busy people looking for the biggest bang for their fitness buck,

best results will be achieved with 3 total body workouts per week with ideally 48

hours between workouts to maximize muscle growth and recovery.

 

Deadly Workout Sin #2- Performing marathon workouts lasting 60 minutes or

Longer

Well, a landmark aerobic training study from the International Journal of Sports

Nutrition determined that 45 minutes of steady state aerobic training 5 days per

week had zero effect over dieting alone when it came to weight loss— that’s 45

hours of activity for nothing! However, the lack of results wasn’t solely due to the

length of the workouts, but also the low-intensity nature of these workouts.

THE FIX: Shorter, more focused and intense workouts produce better results

than one hour plus marathon sessions. If you have to workout for longer than

30-45 minutes to feel satisfied than you probably weren’t working hard enough

in the first place or you were committing some form of the other deadly workout

sins.

Deadly Workout Sin#3- Using single-joint isolation exercises that address only

one plane of movement

Multi-joint, compound exercises involve functional movement patterns that

occur in the real world across multiple joints at the same time thus resulting in

greater total muscle activation and heavier loading and subsequently greater

calorie burning, fat loss, and muscle growth. For our purposes, there are six

foundational movement patterns that comprise the ultimate total body

metabolic workout:

THE FIX: Employ functional multi-joint, compound movement patterns that

address all three planes of movement for maximum muscle growth, fat loss,

and metabolic spikes.

Deadly Workout Sin#4- Using low-intensity work periods lasting 2 minutes or

longer to burn fat

One of the biggest myths in fitness is the concept of the fat-burning zone. It all

started in 1993 when researchers at the University of Texas determined that

lower to moderate intensity activity burnt the greatest amount of fat for fuel. In

addition, peak fat oxidation (burning) appeared to occur at 65% of aerobic

capacity. This is basically the exercise equivalent of conversational cardio or a

power walk or slow jog.

The fact of the matter is that high-intensity exercise is scientifically proven to

burn nine times more body fat than ordinary exercise per unit of effort. Plus, it’s

not about how much fat your burn during your workout that’s important. The

harder you exercise the more sugar you burn for fuel and this allows you to

burn more fat during rest periods and in the hours and days between your

workouts for maximum total body fat burning.

In the Gibala study, researchers collected a bunch of college students who

were in good health but not participating in any athletics. One group rode a bike

at a sustainable pace for 90-120 minutes. The other group performed 20-30

seconds of cycling at maximum effort followed by four minutes of full recovery

and they repeated this sequence up to four to six times for a total of 18-27

minutes. Each group exercised three times per week for two total weeks. In the

end, they discovered that both groups achieved identical improvements in

endurance even though the high-intensity group had only exercised for six to

nine minutes while it took the low-intensity group five hours to achieve those

same results! I know, crazy, right?

What’s even crazier is the fact that the high-intensity group had greater weight

loss than their low-intensity counterparts. According to the head researcher

Martin Gibala the “rate of energy expenditure remains higher longer into

recovery” from high-intensity interval training.

THE FIX: To burn fat and skyrocket metabolism 24-7-365, employ high-intensity

work periods lasting 30-60 seconds or less to deplete muscle glycogen stores

during your workouts in order to burn more fat fuel when resting and at all other

times of the day.

Deadly Workout Sin#5- Performing straight sets of a single exercise

Burn over 500 calories in 20 minutes: In a recent study by the University of

Southern Maine, researchers discovered a more accurate method of

estimating calorie burn from weight training than had been used previously.

They discovered that a weight training circuit burned 71% more calories than

previously thought. In fact, an eight minute circuit burned somewhere between

159 and 233 calories which breaks down to about 20-28 calories per minute!

Elevate metabolism for up to 38+ hours post-workout: In a study by the

European Journal of Applied Physiology, researchers determined that a 31-

minute circuit training protocol of three compound, multi-joint movements

significantly elevated metabolism for 38 hours post-workout– at which point

they decided to stop tracking. This metabolic afterburn was due to a couple of

factors. The first is due to increased tissue turnover due to the need to build

and repair muscle microtrauma after high-intensity training. The second is due to increased Excess Post-Exercise Oxygen Consumption (EPOC) due to the oxygen debt created by high-intensity anaerobic exercise.

THE FIX: If your goal is maximum results in minimal time, employ alternating

sets of non-competitive exercises each and every time you workout. Metabolic

circuit training is by far the best way to get into the best shape of your life in 30

minutes or less so you can get on with your very busy day.

Deadly Workout Sin#6- Using long rest periods of 2 minutes or more between

Exercises

THE FIX: Employ short rest periods of 30-60 seconds or less between

exercises in order to maximize training density and the growth hormone

response from exercise for maximum fat loss and metabolic acceleration.

Deadly Workout Sin#7- Performing the same fitness routine for six weeks or

More

THE FIX: Change-up up your fitness up your fitness routine each and every

month to prevent dreaded weight loss and performance plateaus. Employ new

exercises and different work and rest periods (or interval protocols) to

constantly provide a new stimulus that your body must learn how to adapt to.

 

Tuesday Health & Fitness Seminar Summary

January 21, 2011

Hi everyone!  If you missed Tuesday night’s seminar, I’ll give you a quick summary, plus I’ll be sending you videos as I get them.  We also have special offers from our speakers, so I’ll make sure you know about what each one is offering for those who attended and for our bootcampers.

1)       First off, I went over the 7 Deadly Exercise Sins and the 7 ways to “fix” those sins.  Just rest assured that you all are NOT “committing” any of these sins when you’re in our classes. J  I’ll be emailing you the full report, which was written by my friend BJ.  You’ll also receive the “How to Get a Flat Belly” blog, which some of you have already received; but we have many new campers on the list so bare with me!

2)      Cynthia Hill of FYI Cynthia spoke next on “Good Fats, Bad Fats, and Bellyfat.”  She sparked a lot of interest in her topic, and I hated to tell her that we had to move on!  Cynthia will be emailing me a special offer for the group, so stay tuned.  Go to Cynthia if you feel that you need individual coaching and encouragement to get you “over the hump” in your quest for fitness, health, and a flat stomach!   Her website is  http://www.fyicynthia.com/ Her email is cynthia@fyicynthia.com.

3)      Next Jessica Hooks came up and explained how kinesiotape can help support a painful joint and what kinds of pain and injuries kinesiotape is used for.  Jessica is a wellness coach and a massage therapist and owns Just Focus Massage and Wellness.  Go to Jessica for her great overall knowledge of how the body works, for a great massage, and for insight on why you have any pain that you’re experiencing.  Her website is http://www.justfocuswell.com/ and her email is jessica@justfocuswell.com.

4)      Lastly, Dr. Brian Strump, chiropractor and owner of Premier Health & Rehab, did a great talk and demo of how to use a foam roller and a tennis ball to work on trigger points, muscle tightness, and painful joints.  Brian is a great person to go to for optimal health, and is a great trouble-shooter in pin-pointing where pain is coming from and how to get rid of it.  His website is http://www.premierhealthandrehab.com/, and his email is drstrump@premierhealthandrehab.com.

If you’d like to hear the replay of Brian’s talk, it can be found on my YouTube channel, and I’ll give you the links.  Sorry for the inconvenience, but it’s 3 different videos; so watch them in this order.

Also bare with me because at this point, our video camera was out of space, and I had to resort to my Iphone! (It looks like I was drinking and videotaping. J)

Intro  http://www.youtube.com/watch?v=xVaKusx_kIg

Middle http://www.youtube.com/watch?v=IEBMVqK-txg (Meat of the talk)

Last  http://www.youtube.com/watch?v=36rrF2pUYfE (More about trigger points)

How To Get a Flat Stomach Summary

January 21, 2011

Read below for the 3 Things You Must Do to Have a Flat Belly!

1)       To reduce your belly fat AND tighten up your stomach, you need to have a strength training routine that is a FULL BODY routine.  You need to do high intensity strength training intervals that will ramp up your metabolism, get your muscles screaming, and your heart rate pumping!  Your full body routine should have at least one core exercise for every 5 exercises that you do, but most importantly, it should work your body in a very functional way that makes you move in all 3 dimensions just like you need to do in “real-life,” everyday situations.  Also, your core exercises should be bodyweight-supported abs exercises, not crunches or sit-ups! (Bad for your back and neck)

P.S.  If you’re in a Palisades, Tuff Girl, or Charlotte Corporate Wellness bootcamp, you’re guaranteed to be doing these things in EVERY workout!

2)      To reduce overall bodyfat AND bellyfat, you need to be adding high intensity cardio intervals to your routine in place of long, slow, boring cardio.  Intervals will help you get leaner my helping burn more calories, plus they can actually cut down your workout time AND strengthen your heart.  Intervals can actually decrease repetitive motion injuries because you can workout for a shorter amount of time but get even better results.

3)      The MOST important factor in getting a flat stomach is EATING RIGHT!  You heard me say today that “abs are made in the kitchen.”  I’m sure many of you workout-aholics have experienced this yourself, just as I have.  I have sabotaged my efforts many times by NOT eating well and rewarding myself with whatever I want to eat after a tough workout because I “deserve it” or have “earned it.”  However, this is NOT the way to make progress.  You need a calorie deficit to trim fat off of your body AND your belly, and you do that by a) eating lean protein and veggies, b) cutting out junk foods, processed foods, and sugar foods, and following #1 and #2 above!

Hope you enjoyed the workout everyone.  I’ll look forward to helping you get that flat belly that you want and achieving a higher fitness level than you ever thought possible.  Feel free to forward this to your friends and pass on this FREE invaluable information!

Julie “Tuff Girl” Sawyer

Fitness Director, Palisades Country Club

Tuff Girl Bootcamps, http://www.tuffgirlbootcamps.com

Charlotte Corporate Wellness, charlottecorporatewellness.com

803-984-0714

Will you FAIL or succeed in 2011?

January 17, 2011

As the new year has begun, many of us have made our New Year’s resolutions.

You know, the stuff we can do to make 2011 even better than 2010.

It’s a fun time of year to basically dream about bettering our quality of lives in one or multiple facets of our existence.

But here’s my little Debbie Downer moment for ya…

Sadly, the research reveals that only about 20% of us end up keeping our New Year’s resolutions and guess where the biggest failures are most often found?

Fitness resolutions!

Studies show that only 50% of people who actually start an exercise program quit in 6 weeks or less.

In other words, 1 out of every 2 people give up on their workout routine by mid-February with 10.5 months left in the year- that’s just shoddy at best and I know you’re better than.

Clearly, you don’t want to be another depressing statistic in 2011, right?

More importantly, why do you think so many of people fail to achieve their goals each year when they are so enthusiastic for change and hungry for success on each New Year’s Eve?

Over the years, I have identified the top 3 reasons most people fall short of their fitness goals:

1.) They do not have a fitness goal(s). Specifically, they do not have a written goal. Psychologist who study the art of success claim that 95-97% of people who do NOT have written goals fail, while the 3-5% who do have written goals triumph. You need to be among that elite 3-5% if you want to succeed- period!

2.) They do not have a tried and proven nutrition system to support their fitness goal(s). While most people are willing to follow a diet, they often find themselves overwhelmed by all those fads and gimmicks out there and just don’t know where to start. More specifically, people need to be told exactly what to eat, how often, how much, etc. Done-for-you meal plans leave nothing to chance and since nutrition is 80-90% of achieving any fitness goal, it is clear this is a step that just cannot be skipped.

3.) They do not have a tried and proven workout system to support their fitness goal(s). If you think the diet component is tough (and it is), working out with consistency on your own is nearly impossible in comparison. The reason there are so many more diet books out there than workout books is because most people would rather change the way they eat than move more- after all, it takes less work. Plus, most people still mistakingly believe endless hours of long, slow, and boring cardio is the answer to their bulging waistlines and if they do actually do some strength training it’s done with pitiful form that will result injury before any true fat loss or lean muscle gain will occur. Having a qualified fitness instructor to keep you accountable, motivate you, and tell you exactly what to do do burn fat and build lean muscle is the key to being consistent and consistency is the key to getting rapid and lasting results.

Now before you go and jump off a cliff in the face of this depressing reality, stay tuned tomorrow for a very special announcement about a brand new program I’ve created that will jump-start the most fit year of your life 😉

Crank it!

Julie

PS- Here’s a hint… you’ll have a TIGHTER TUMMY IN 10 DAYS!! Oops, I couldn’t contain my excitement 😉

PPS- Be sure to open tomorrow’s email right away as you’ll have to act fast if you want to burn belly fat in 2011!

PPPS- Think about what you would buy yourself as a reward if you dropped a half to a full inch off of your waistline in the 10 days prior… and be sure have fun with it too!

Shout-Outs to Amazing Bootcampers!

January 17, 2011

January has started off with a bang everyone, and I almost got so busy that I forgot to recognize a couple of our campers!  We have several people who are hitting some big milestones!

Number one, congratulations to Liz Page for completing ONE YEAR of bootcamp!  Good job Liz; she is the second camper ever to complete one whole year of bootcamp!

Also, we have a few campers who have surpassed their 9-MONTH mark and are going towards the 1 YEAR milestone!  Congratulations to Deb Segura, Kate Lemond, Mary Eberle, Beth McRorie, Elizabeth Roop, and Teresa Braswell for completing at least 9 months of bootcamp!

I’m also excited to recognize a few campers who have completed at least 6 MONTHS of bootcamp, and it has been such a pleasure to get to know you all!  Great job Carmen Rios, Betty Booth, Stacey Clements, John Spainhour, Brenda Peters, and Leah Daughtry for completing at least 6 months of bootcamp!

Lastly, congratulations to Krish Kesavarum and Donna Whinnery for completing at least 3 MONTHS of bootcamp! (Donna I could be off, and it could be closer to 6, so let me know if I’m wrong!  With me or not, I know you’re training like an animal. J)

Good job everyone!  Keep up the good work!  It’s that kind of consistency that will continue to give you better and better results.  Your fitness will gradually build, and you’ll see your body gradually changing over time.  Thanks so much for your support.  It has been such a pleasure to get to know all of you over the past year!

Julie

How to Get a Flat Stomach!

January 15, 2011

In case you missed today’s “flat belly” workout and seminar, we missed you; but we had a great workout!  We barely had enough space to fit everyone in the fitness room AND the lobby!

We did an ascending ladder today, so look forward to doing more of those this month. J

After the workout, Dale Hall showed everyone the new BodyHelix wraps that we can use on our knees, elbows, thighs, calves, and Achilles tendons.  I’m liking the one I use on my knee, and it’s helping me during my workouts and my runs.  I never have had a wrap that I’ve worn before because none were comfortable enough to wear on a regular basis; but these are, and they don’t move!  Here’s Dale’s info if you need it.  Email: dale.hall@bodyhelix.com, phone: 704-641-4871.   Go through her to make sure you get the proper wrap AND the discount that you’ll receive, instead of having to pay shipping.

Then Ryan Danner of Carolina Performance and Wellness gave a great analogy to convey to us why we need to be using our foam rollers and “sticks” to take care of our muscles.  Ryan tells people who are hurt every day that you don’t start brushing your teeth when you get a cavity, so we shouldn’t start trying to take care of ourselves JUST when we get hurt.  Hopefully, we can all take 5 minutes a day to roll out any sore spots so that we can stay active (and keep coming to bootcamp. J)!  Here’s Ryan’s info.  I go to Ryan for any injuries or problems that I have with my knees or shoulder.

Phone: 703-541-7499, email: ryan@carolinaperformancecenter.com, and www.carolinaperformancecenter.com.

Jessica Hooks of Just Focus Massage and Wellness showed us how we can help any injuries that we do have by using “kinesiotape” to support/assist a weak joint or muscle.  A lot of athletes and weekend warriors are using kinesiotape to increase their performance and decrease duration of injuries.  I’ll be booking Jessica for a massage soon!

Here’s Jessica’s info.  Email: Jessica@justfocuswell.com. Phone: 704-299-2607, www.justfocuswell.com.  Remember, they have a wellness series that they’re getting ready to start, which would be a good addition to your workouts if you feel like you’re missing that component of your “wellness picture.”  She can tell you more about what each course or seminar is about.

To wrap it all up, I would suggest that 1)  everyone should employ a “self-care” routine and start using their foam roller or stick on a regular basis on any tight spots or nagging areas.  It only takes about 5 minutes a day!

2)  If you have pain that persists for more than a week (especially after you have started using your foam roller and/or stick regularly), use a professional such as Dr. Danner, who is able to work out tight spots using Active Release Therapy; OR go to someone such as Jessica Hooks who will be able to massage out tight areas, can tape up your injury, and also can provide wellness coaching if you’re interested.

3)  If you feel that you just need a little extra support on a joint or enjoy the feel of some extra warmth that the BodyHelix wraps supply, go to Dale Hall, and she’ll help you get the wrap that fits properly and suits your needs the best.

Read below for the 3 Things You Must Do to Have a Flat Belly!

1)       To reduce your belly fat AND tighten up your stomach, you need to have a strength training routine that is a FULL BODY routine.  You need to do high intensity strength training intervals that will ramp up your metabolism, get your muscles screaming, and your heart rate pumping!  Your full body routine should have at least one core exercise for every 5 exercises that you do, but most importantly, it should work your body in a very functional way that makes you move in all 3 dimensions just like you need to do in “real-life,” everyday situations.  Also, your core exercises should be bodyweight-supported abs exercises, not crunches or sit-ups! (Bad for your back and neck)

P.S.  If you’re in a Palisades, Tuff Girl, or Charlotte Corporate Wellness bootcamp, you’re guaranteed to be doing these things in EVERY workout!

2)      To reduce overall bodyfat AND bellyfat, you need to be adding high intensity cardio intervals to your routine in place of long, slow, boring cardio.  Intervals will help you get leaner my helping burn more calories, plus they can actually cut down your workout time AND strengthen your heart.  Intervals can actually decrease repetitive motion injuries because you can workout for a shorter amount of time but get even better results.

3)      The MOST important factor in getting a flat stomach is EATING RIGHT!  You heard me say today that “abs are made in the kitchen.”  I’m sure many of you workout-aholics have experienced this yourself, just as I have.  I have sabotaged my efforts many times by NOT eating well and rewarding myself with whatever I want to eat after a tough workout because I “deserve it” or have “earned it.”  However, this is NOT the way to make progress.  You need a calorie deficit to trim fat off of your body AND your belly, and you do that by a) eating lean protein and veggies, b) cutting out junk foods, processed foods, and sugar foods, and following #1 and #2 above!

Hope you enjoyed the workout everyone.  I’ll look forward to helping you get that flat belly that you want and achieving a higher fitness level than you ever thought possible.  Feel free to forward this to your friends and pass on this FREE invaluable information!

Julie “Tuff Girl” Sawyer

Fitness Director, Palisades Country Club

Tuff Girl Bootcamps, http://www.tuffgirlbootcamps.com

Charlotte Corporate Wellness, charlottecorporatewellness.com

803-984-0714

FREE Workout to Flatten Stomachs for the New Year!

January 8, 2011

Come join us for a great workout on Saturday morning, January 15th at 9 AM at The Palisades Sports Complex! Julie Sawyer will lead this total body workout using strength training intervals to help you flatten your stomach and firm up your hips, thighs, and arms.
A short demonstration will be held afterwards by Dr. Ryan Danner, who will show everyone how to take care of and prevent joint pain. Jessica Hooks, massage therapist, will also be there to discuss how to use kinesiotaping for injuries and joint pain.
Anyone over 16 years old is welcome, men and women. Bring friends and family for this fun, challenging, and effective workout!

“Transform Charlotte” Transformation Contest for FREE bootcamps

January 7, 2011

Charlotte Trainers Show Big Hearts in Unprecedented Give-Away to Transform Lives

FOR IMMEDIATE RELEASE
Contact – Julie Sawyer, 803-984-0714

January 6th, 2010- Charlotte fitness professionals, Julie Sawyer and Jason Rhymer, have teamed up for an unprecedented Transformation Contest to help people kick-start their New Year’s fitness resolutions.  For the first time ever, Sawyer and Rhymer will hold an essay contest, where 10 carefully selected entrants will win 3 free months of training to help them transform their lives.

Sawyer says, “I feel that this contest will give a few lucky people the ‘break’ that they have needed to achieve what they’ve always wanted but haven’t known how to get there.”  Sawyer explained that the contest will allow her and Jason to carefully screen the entrants and to pick the ones that they believe are ready and willing to take advantage of their services.  “The first step in a program like this is readiness,” says Sawyer, “and many times in January, we have to sort through numbers of people who think they’re ready but have not mentally made that decision to do whatever it takes to make changes, with no excuses.”

Rhymer adds, “This contest gives us a chance to get back to the reason we became fitness professionals, to help change lives.  We look forward to meeting and working with people who never thought there would be an opportunity like this for them to change their lives.”

This unprecedented transformation contest, called “Transform Charlotte,” will require all contestants to write an essay on “Why Bootcamp Would Change My Life.”  The essay can range in length from one paragraph to two pages.  Entries will be received starting January 17th, and the deadline for the entries is January 31st.  Sawyer and Rhymer will then take a week to review the entries and will reward 10 lucky people $6000 worth of coaching and fitness programming at no cost.  Winners will be announced and contacted during the week of February 7th. “We’ve decided to make 2011 the best year ever by starting it off with the biggest fitness give-away we’ve ever done.  We hope that this will spark the interest of hundreds of Charlotteans to make positive changes for the New Year.”

The “Transform Charlotte” contest is free and open to all Charlotteans, men and women over 21 years old.  The topic of the essay is “Why Bootcamp Would Change My Life.”  To submit your entry, email your essay to Julie at julie@tuffgirlbootcamps.com.   For more information on other essay requirements, go to www.tuffgirlbootcamps.com and www.rhymerfitness.com.  Check these websites for details and conditions that apply.  Sawyer’s and Rhymer’s bootcamps are run at select locations across Charlotte, including Steele Creek, Ayrsley, Matthews, Indian Trail, and South Charlotte.

 

 

Revised FREE Health & Fitness Seminar Info!

January 7, 2011

http://www.crossfitsteelecreek.com/wp-content/uploads/2011/01/Palisades-Health-and-Fitness-Expo.pdf