Archive for the ‘Nutrition’ Category

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

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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!

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.

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.

 

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)

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!

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 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!