Archive for the ‘Fitness’ Category

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.

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

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

Weekend wrap-up

April 3, 2012

Just a quick post to sum up the weekend for everyone, especially those not on Facebook.

This “World’s Fitness Elite TV” shoot all came about a few months ago when I applied for a spot on the show, not expecting to have a chance of getting one. They were only going to take at most 20 trainers from around the world. I found out quickly that I was one of the first ones accepted, which also meant that I would have my own agent. I was accepted as a client of the Dicks + Nanton Celebrity Branding Agency. They were the ones who were in charge of all of the events over the entire weekend, and they treated us well! They believe in creating a great family atmosphere for all of their clients, a lot like we do at Tuff Girl Bootcamps! They did make us feel very comfortable, starting with the Red Carpet Bash on Thursday night where took our first pictures on the “red carpet!” I was also able to mingle with all of the other fitness professionals there and reunited with a couple of friends from my very 1st trainers conference almost 4 years ago!

Anyway, my photoshoot was Friday morning, and I told you all that having the makeup artist do my makeup and hair was my favorite part. 🙂

The photoshoot was easier than I thought it would be.

Then, they pulled me straight over to do my “green screen” live-action shots, which I thought was awkard and nerve-wracking. They only needed 5 good shots, so it will be interesting to see the ones that they picked. The green screen shot is where they shoot you in front of a green screen doing all these different poses, and then they put a background behind it later…so who knows what it will look like!

Later in the day we did media training to get ready for the interview. Saturday morning I had my interview, so I was busy preparing beforehand. Luckily I had enough time where I felt prepared and not too rushed. The makeup lady had to rush through my makeup because we were running behind, but I think she still did a great job…cuz she’s a pro! She does makeup for the Golf Channel (one of my Hall of Fame buddies, Charlie Rhymer) and for the Orlando Magic cheerleaders, among others.
I was surprised that the interview was fairly easy, although my interviewer did not exactly stick to the questions that we were given OR the order they told us that they would ask them in. One of the owners of the celebrity branding agency who was watching the interview said I did well and that I was articulate, knowledgable, and genuinely caring. I thought that was cool to hear someone else’s impression of me who didn’t know me very well.


That reminds me that the professional photographers called me “friendly” while they were shooting and tried to capture that quality in my photos. 🙂 They were cool and very complimentary, and they made the photoshoot very easy. Can’t wait to show them to everyone!
“Like this post” if you can, and drop a comment below when you have a minute. Thanks! See everyone soon!

Julie

Journey into the mind of a trainer…

December 1, 2011

On Monday November 28th 2011, I started the 24 Day Challenge, sponsored by Advocare.
I’ve never been so ready to do something in a long time. I’m so fed up of my clothes being tight and feeling like I’m “chunky.” It’s much worse being a trainer and feeling like you’re “on display” while you’re demonstrating the exercises for the day in front of the group.
I’ve been about 5 pounds heavier than usual for several months…a large part of the last year. I’m always heavier from October through February or March, but then I gradually “lean out” a little bit from all of the activity in the heat. Now, I’m 5 pounds heavier than usual BEFORE going into the worst part of the winter months….ugghhh! Now is the time to draw the line, and this opportunity to participate in the 24 Day Challenge Transformation Contest couldn’t have come at a better time.
I’m highly motivated, and I don’t believe that there’s anything that can make me lose my motivation. You know you’re ready to change when you’re sooo sick of the way things are now with your weight, clothes being tight, etc, that you are willing to do ANYTHING to change it, even if old habits die hard.
Today is the end of Day 3, and I’m feeling great about how I’ve started. Just a quick summary of the past 3 days.
Day 1: I started taking Advocare supplements, including the fiber drink, the Spark energy drink, the herbal cleanse at night, plus their Omega 3 supplement and their amino acids called Catalyst.
From the beginning I’ve been able to tell the difference, which I believe is from the Spark that I’ve been drinking throughout the day. I haven’t had a Coke Zero (and I normally drink 2 to 4 a day), and I don’t get a headache or any cravings ALL day…no urges to cheat, and my appetite has been drastically reduced.
Day 2: Same supplements. Not much appetite. Definitely went well under my calories for the day and got my exercise for the 2nd straight day. Drank lots of water, but I was really sluggish in the morning. The Spark made the difference, though. Still did NOT cheat, not one bit. I never have it this easy!
Day 3…pretty much the same…no urges to cheat. I haven’t had “bread” in 3 days, except for 1 piece of Ezekiel bread in the morning with my eggs. Plus I haven’t had 1 morsel of chocolate! I can’t tell you the last time that happened….ummm, never??!!
Anyway, I’m amazed so far at how the Advocare products have worked. I believe that I’m going to break personal records during this cleanse/transformation…like being able to stick with this for 24 days straight, which has never happened! This is the beginning of some new habits, and I’m excited!
I’m going to take my own measurements tomorrow after all of the bloating is gone. Then, when I take measurements after that, I’ll see true fat loss if I’m any smaller. Can’t wait to see what happens!
I’m also pledging to do 24 days or workouts, including some bodyweight cardio every day, but the cool thing is I’m going to do it without running a single mile! There will be videos to come of some of these great workouts, so stay tuned!

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

November 26, 2011

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!

November 23, 2011

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.