Archive for the ‘Intervals’ Category

Turkey Burn Bootcamp Raises Money for Needy Families!

November 17, 2011

Charlotte Bootcamp Trades Workouts for Turkeys to Feed Needy Families

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

November 16th, 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.

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“Killer” Workout for Charity!

September 20, 2011

This workout will test your resolve and have you crawling out of the parking lot!

Come on out if you dare to our newest “Challenge” Workout that was deemed “The Killer” by one of our very own bootcampers!

This Saturday, September 24th at 10 AM we’ll hold our monthly charity bootcamp that will leave you thankful to have survived when you’re done.

 

  The workout will last for about an hour and will feature a strength training circuit with dumbbells, kettlebells, and bands AND a bonus “finisher” sure to finish you off at the end! 
Time:  10 AM to 11 AM
Place:  Palisades Sports Complex, grass court (weather permitting)
Cost:  Minimum $10 donation

WIN Prizes!!
A raffle will be held after the workout for various prizes such as a FREE month of bootcamp, a 2-night stay in Opryland, $50 Mahalo gift certificate, FREE weekend stay on the lake for 10, Carolina Panther Sporty Claus, pet-sitting, and more!

100% of all proceeds go to the Avon Walk for the Cure (for breast cancer), which will be held in Charlotte on October 22 and 23rd.

Winners Selected for Transform Charlotte contest!

February 9, 2011

February 6th, 2010-Trainers Julie Sawyer and Jason Rhymer have just concluded their search to reward ten lucky participants a 3-month free package to their bootcamps.  Twenty-five hopeful contestants applied, spilling their hearts on why bootcamp would change their lives. Their essays were filled with readiness, motivation, and inspiration, as they all expressed aspirations of transforming their lives.

The Transform Charlotte contest was initiated by Sawyer and Rhymer to help numbers of Charlotteans improve their health in 2011.  Jason Rhymer of Rhymer Fitness said, “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.

Julie Sawyer of Tuff Girl Bootcamps wanted to start off the year by giving and inspiring.  “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.”

After reviewing the entries, Sawyer and Rhymer have chosen 5 candidates each to reward 10 lucky contestants over $6000 worth of coaching and fitness programming.  The winners have been contacted and will be training from February through beginning of May.  Congratulations to these lucky winners whose stories have already inspired their trainers:  Debbie Francis, Nancy Russ, Rhonda Green, Wendy Smoliak, and Kathleen Adamson, all of Charlotte.  Congratulations also to Amy Barrow, David McKenzie, Edward Bailey, Joan Torres, and Cathy DuChemin, all SC residents.

For more info on these bootcamps, email Julie Sawyer at julie@tuffgirlbootcamps.com, or email Jason Rhymer at jason@rhymerfitness.com.

 

A workout that burns 9 times more fat!

February 9, 2011

In 1994, Dr. Tabata and some other Japanese researchers conducted a study with results that have forever changed the way fitness professionals program workouts designed to burn fat and boost fitness.

There were 2 groups in this landmark study.

Group 1 did steady state cardio for 60 minutes- the long, slow, boring stuff you see most people do at your local gym with no results to show for it.

Group 2 did high-intensity interval training for only 4 minutes on a bike, consisting of 20 seconds of maximum effort and 10 seconds of rest for 8 total rounds.

The researchers found that the interval group had greater fat loss and fitness results than the steady-state cardio group proving the merits of high-intensity interval training in providing maximum results in minimal time- a tenet that’s of the utmost importance for busy people struggling to fit a daily workout into their schedule.

Since then, the Tabata protocol has been used all over the world.

Some have applied it well, most people have not.

Here are the top 3 mistakes I’ve seen with Tabata training:

1.) Using straight sets of the same exercise:

In the study, elite Japanese cyclists perform the 20-10 interval on a recumbent bike and most of them weren’t even able to finish all 8 rounds (many crapped out after 6).

In other words, even world-class athletes are unable to do 8 straight sets of max effort bouts for the exact same exercise without huge drops in intensity – and thus diminishing returns.

The solution? Perform alternating sets of non-competitive exercises to keep intensity high.

Alternating between squats and push-ups or burpees and swings for example, will provide a better overall metabolic training effect that doing straight sets of just squats which will do more for local muscular endurance than anything else.

2.) Poor exercise selection:

As previously noted, in the original study the exercise mode of choice was a recumbent bike. Though cycling intervals are great, there are other ways to get the job done that provide a little more of a functional training experience.

Using tools like battle ropes, kettlebells, bands, TRX, med balls, and other classic bodyweight movements like push-ups, mountain climbers, and split squat jumps provide a bit more bang-for-your buck (and fun) than just sitting on a bike and cranking it in-place.

My 10 favorite Tabata exercises are as follows:

1.) TRX Squat Jumps

2.) Med Ball Slams

3.) Kettlebell Swings

4.) Battle Rope Waves

5.) Band Squat to Presses

6.) Stationary Running

7.) Mountain Climbers

8.) Burpees

9.) Push-ups

10.) Skater Jumps

Furthermore, in order to properly perform the original Tabata protocol, you will need to push yourself to the brink of exhaustion making it difficult to perform exercises with a high skill and speed component.

So people new to Tabata training should probably avoid using high skill loaded exercises like swings, snatches, and cleans and extremely taxing systemic exercises like sprints and shuttles.

Rather, opt for more entry-level bodyweight options like squats and push-ups to build confidence.

Remember, just like the great Vince Lombardi used to say, fatigue makes cowards of us all- and it also makes our exercise form look like crap over time 😉

3.) Lack of progression:

There are 3 basic ways to properly progress with Tabata training:

#1- Exercise Progression

This basically means gradually moving from a Level I (beginner) movement to a Level III (advanced) movement for the same exercise variation.

For example, if you were using burpees (or squat thrust), here’s how that progression might look:

Level I- Burpee

Level II- Burpee + Push-up

Level III- Burpee + Push-up + Jump

Each level integrates a new movement that makes the task significantly harder when doing the same interval protocol.

#2- Density Progression

The original Tabata protocol has a negative 2:1 work to rest ratio that is extremely taxing on your body’s ability to supply sufficient oxygen to working muscles without conking out (even when alternating between non-competitive movements).

But here’s how you can modify the work to rest ratios and gradually build up to this negative work to rest format without being too overwhelmed in the beginning:

Level I- 10-20 Tabatas

Level II- 15-15 Tabatas

Level III- 20-10 Tabatas

Rome was built in a day, so don’t try to become the Tabata master in your first attempt 😉

#3- Intensity Progression

Most people tend to get confused regarding what constitutes intensity.

In the past, I’ve had some people tell me that a 50-10 circuit training workout is really intense.

Now I know what they meant- that the workout was challenging.

Agreed!

And though they may be right when comparing that 50-10 workout to 60 minutes of slow running, the reality is that work periods longer than 30 seconds tend to involve more muscular endurance and provide more volume and less intensity no matter how hard you get after it.

On the contrary, work periods lasting 10-20 seconds long are ideal for developing maximum strength and power and are much more “intense” in nature.

Outlined below is the ideal intensity progression for Tabata training:

Level I- 20-10 Tabatas

Level II- 15-15 Tabatas

Level III- 10-20 Tabatas

Yes, you read that right- 10-20 intervals are much harder than 20-10 intervals because you can put forth a lot more effort during each shorter work period and with greater rest you are better able to maintain max strength and power output in each subsequent round.

Enter TABATA REVOLUTION!!

In essence, you will utilize the following 3-workout rotation each week for at least 3 straight weeks with at least 48 hours between sessions for best results.

Each day features a different work to rest ratio to allow you to experience the unique benefits of each protocol as outlined below:

Workout A- 10-20 Tabatas: Alternate between 10 seconds of maximum effort and 20 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.

Workout B- 15-15 Tabatas: Alternate between 15 seconds of maximum effort and 15seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.

Workout C- 20-10 Tabatas: Alternate between 20 seconds of maximum effort and 10 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition. Repeat this 5-minute cycle 4 times for a 20-minute total body metabolic workout.

Where 10-20’s allow for maximum strength and power output, 20-10’s work more strength and power endurance.

Think of 15-15’s as the ultimate Tabata “tweener” which also works extremely well for unilateral strength and power training as the extra 5 seconds of work is ideal for 1-leg or 1-arm movements that take more time to perform than there bilateral counterparts.

Lastly, the exercise selection we use is perfectly matched with each work to rest protocol. For example, exercises that require more skill and have a bigger set-up and transition time are best suited for 10-20 intervals rather than 20-10’s and visa versa.

Studies show that undulating periodization, where you change up the intensity of your workouts each day throughout the training week, provides for maximum improvements in both strength and endurance and that’s what you’re getting with TABATA REVOLUTION.

In fact, we call it undulating interval training and it’s the best way to get the most out of your interval workouts.

Do you have what it takes to join the TABATA REVOLUTION!?

We shall see 😉

Are you up for the challenge?

Get Heart-Healthy Workout!

February 3, 2011

“Get Heart-Healthy” Bootcamp Workout!

Come join us for a heart-healthy workout on Saturday, February 26th at The Palisades Sports Complex at 9 AM!  Julie Sawyer, Fitness Director at The Palisades and Owner of Tuff Girl Bootcamps, will be directing a 30-minute total body workout that will work your heart and firm up your stomach, hips, arms, and thighs. There is a minimum donation of $10 required to participate, and all proceeds will go to Go Red for Women, the American Heart Association’s social initiative to empower women to take charge of their heart health.

This workout is a family workout for those ages 8 and up and can be done by beginners as well as advanced fitness enthusiasts.  Come on out for this challenging workout that will show you how to get in the best shape of your life in 30 minutes or less!  Dress in layers for outdoor weather, and bring a water bottle.  A mat is recommended but optional.   Same day registration is available, but to donate online go to www.heart.org/charlottencgoredluncheon.  Those who donate online must print out their receipt and bring it to registration that Saturday.

Thanks for your contributions to the Go Red for Women campaign.  Report to the Palisades Sports Complex grass court (outside) on Saturday morning February 26th at 8:45 AM to register or check-in, and be ready to get your “sweat” on!

Palisades Sport Complex

13417 Grand Palisades Parkway

Charlotte, NC 28278

Contact:  Julie Sawyer, 803-984-0714 (M)

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

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

Maximize Your Metabolism

August 24, 2010

Here’s information on a 6-week course that we’ll be starting at TuffGirl Bootcamps called “Maximize Your Metabolism” to help people get “over the hump” on their nutrition and their eating habits.

You all know that you’re doing the right things in your workouts on Mondays, Wednesdays, and Fridays.  Hopefully, you’ve added some interval training to your basic cardio routine for extra fatloss.  If you’re still having trouble losing weight, then it’s most likely your nutrition that needs a second look.

Take a look at what you’ll learn in the Maximize Your Metabolism course if you enroll by viewing this document.   ProGrade_Weight_Loss_Flyer_2009

We’re starting the course on September 13th for those who are interested.  Please email me if you are, and we’ll be nailing down a time that will suit as many people as possible.