B.L.A.C.K. F.R.I.D.A.Y. Workout!

Black Friday workout!
Here’s the workout from today in case you missed it! It was awesome!

We did it “12 Days of Christmas” style…just like you sing the song. If you don’t get it, ask me or email me!

Complete this circuit, starting with 1 burpee, then repeat and add the next exercise. Do the number beside the exercise. (ex: 1 burpee, 2 side lunges) Always go back to the top and go through each exercise until you get to the 11th or last exercise.

The B.L.A.C.K. F.R.I.D.A.Y. workout!

Burpee (Do 1)
Side Lunges (Do 2 total)
Alternating side planks (Do 3 total)
Curl to Press (Do 4)
KB Swings (Do 5)
Forward Lunges (Do 6)
Side Hip Raises (Do 7 on each side)
Spiderman Mountain Climbers (Do 8 total)
Speed jumps (Do 9)
Jacks (Do 10)
Plyo skaters (Do 11…DONE!!)
This workout took about 15 minutes to complete, so we decided to add a bonus section to burn off the Thanksgiving calories.
Here’s what we did:
20-10 Tabatas
Round 1: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Running in place
Mountain climbers

Round 2: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Jumping jacks
Pushup jacks

Round 3: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Skaters
Plank to pushup

Try this one!
Also, don’t forget about our SPECIAL “Immortal” Workout Challenge tomorrow at 10 AM, most likely outside tomorrow at The Palisades.
AND Don’t forget about our Black Friday sale on 1 FULL month of bootcamp for your family and friends for $49…today ONLY!
Email me back or call me to purchase this deal.

Julie
803-984-0714

Determined bootcampers get results AND win big in Transformation Contest!

Three dedicated ladies attending Tuff Girl Bootcamps won over $900 worth of prizes today, after the results of the area-wide Transformation Contest were revealed.  The 7-week transformation contest started in mid-September and finished on November 19th, challenging all Southwest Charlotte/Fort Mill residents to make changes and get healthier before the holidays, where the average person will gain 7 to 10 pounds over the holiday season.

All 3 ladies were regular attendees of the bootcamp program, part of the fastest growing fitness franchise in the country, Fitness Revolution.  Workouts are 3 times a week for 30 minutes and are challenging but fun, designed for busy people to maximize fat loss and get results.

First place was awarded to Sherri Adams, who lost almost 6% of her bodyweight in the short 7-week time frame.  Sherri lost 2 1/4 inches off her waist and 3/4 inches off the hips during the contest.  Sherri is known for her work ethic and effort at the bootcamp and will receive 3 FREE months at Tuff Girl Bootcamps as her reward!

Laura Lee won the 2nd place prize, losing 3.4% of her body weight during those 7 weeks.  She also lost an inch off her waist and has lost a total of 40 pounds and several inches since starting the program in February. Laura has been known for her dedication and consistency for over 9 months and will now receive 2 FREE months of Tuff Girl Bootcamps.

Laura summed up her experience so far saying, “Without Julie and Tuff Girl Boot Camps, I would not be where I am today.  I feel great, have more confidence, and for the first time in a long time, I don’t mind trying on clothes…Thank you Julie for helping me understand the importance of this program.  The Boot Camp is not just something I know I need to do for myself; I now realize it is something I want to do for myself. ”

Another  winner in the contest was Jessica Edwards finishing 3rd place.  Jessica was able to drop 9 pounds in 7 weeks and also lost 2 1/2 inches in the waist and 1 1/2 inches in her hips.  Jessica has shown amazing determination and consistency since she started the bootcamp program, continuing to improve her strength each month.

Thanks to all participants in the Fall Transformation Contest.  Tuff Girl Bootcamps is dedicated to motivating and inspiring others to make healthy lifestyle changes.  The next area-wide Transformation Contest will start in January 2012. Stay tuned for details.

Turkey Burn Bootcamp Raises Money for Needy Families!

Charlotte Bootcamp Trades Workouts for Turkeys to Feed Needy Families

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

November 16^th, 2011 – Tuff Girl Bootcamps, a SW Charlotte fitness bootcamp for busy men and women, is teaming up with their clients and the community to provide relief to needy families this holiday season. All campers and friends who donate a turkey will be provided with a free “damage control” workout on Saturday, November the 26th after the big feast. All turkeys will be donated to the Charlotte Rescue Mission.

Tuff Girl Bootcamps owner Julie Sawyer, CPT, is a firm believer in giving back to the Charlotte community. Sawyer claims “With the current plight of the economy, we all need to stick together and help each other out when we can. We have a really tight-knit group of campers who always go above and beyond in helping others.  We’re proud to do everything in our power to ensure that as many local families as possible will have their traditional Thanksgiving turkey dinner this holiday season.”

The Turkey Burn-off Bootcamp Workout is meant to burn lots of calories, deplete muscle glycogen, and ramp up metabolism to allow campers to enjoy some of the indulgences of the holiday season in moderation without the guilt or the setbacks. Campers will also be encouraged to bring any special friends or family members who would also like to participate in the post-feast activity.

The Charlotte Rescue Mission has a long history of reaching out to the homeless and to those battling addictions. Today, the mission provides an intensive drug and alcohol recovery program to homeless or about to become homeless men and women. Their goal is to address all aspects and issues of addiction with each person and return them as contributing members of society.

To enroll in the charity bootcamp, please call 803-984-0714.  Go to www.tuffgirlbootcamps.com for more information.