Posts Tagged ‘Bootcamp’

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!

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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.

Freaky Fat Loss Workout to Burn Belly Fat with a Pumpkin!

October 18, 2011


Burn Fat with a Pumpkin!
Charlotte Personal Trainer Shares 3 Great Pumpkin Exercises to Burn Belly Fat!

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

October 17, 2011- SW Charlotte fitness expert and owner of Tuff Girl Bootcamps, 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 in costume 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 Freaky Fat Loss Workout on Saturday, October 29th at 10:00 AM at The Palisades Sports Complex. All participants are required to bring a pumpkin for their workout. (Choose pumpkin wisely) To reserve a spot for this workout please call 803-984-0714 to schedule.  For more information on Tuff Girl Bootcamps, please go to www.tuffgirlbootcamps.com.

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)

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

Top 10 Fitness Resources of 2010/2011!

December 28, 2010

OK bootcampers, here’s one more Top 10 list for you that you really need to know!  You’ve probably heard me mention some of these before, but these are some of my “go-to” resources or people that I use regularly.  Some of these are local professionals that I use when I need help with a particular issue and others are online, worldwide resources.  Each one of these people or resources are THE BEST in their particular field, and I highly recommend them/their services.

Top 10 Fitness Resources of 2010/2011!

1)       Best interval training music!  Workout Muse– The world’s leading custom interval training workout music!  You know well that this is one of my favorites.  We use it for bootcamp workouts so that I can help coach you, encourage you, and check your form, so that I don’t have to look at my watch!  I also use Workout Muse for my own workouts.  I have it on my smartphone and on my ipod, and it keeps me from having to look down at my watch.  A great way to do intervals and a great source of workout information!  To shop for workout muse soundtracks of your own, go to  http://tgbc.workoutmuse.com.  They have 2 free tracks there if you click on “music store,” then “interval protocols” and then “FREE.” (30-15 track and the 60-15 track)

Also, check out workout automator if you want a Done-For-You music track and workout to follow for a make-up day or when you’re on the road.

2)      Best supplements!  Prograde- All formulated by a registered dietician, these supplements are used and recommended by the country’s best fitness professionals.  Some of the most popular supplements include Prograde Protein (reduces sugar cravings, great protein supplement), Prograde Workout (after workout drink for adding lean muscle and recovering from a tough workout), Prograde Lean (great meal replacement, chocolate flavored), Prograde multi-vitamin, and Prograde nutrition bars (healthy protein bars that reduce sugar cravings…great snack made of organic ingredients).  To order Prograde, go to http://totalfitnessprograms.getprograde.com.

3)      Best/Most Online Fitness Info- Craig Ballantyne’s Turbulence Training workouts.  Craig has hundreds of free workouts and videos on YouTube, and all of them are very good, so check them out!  Here’s one of his most popular called the “300” Workout. http://www.youtube.com/watch?v=ggiYjRelWgc If you’d like to order one of Craig’s workout programs, go to http://juliedavis.turbulence.hop.clickbank.net

4)      Top liquid vitamin supplement/energy drink: I go with Vemma for a liquid vitamin or Verve for an energy drink with vitamins…not that I recommend energy drinks as a habit, but if you’re going to drink caffeine, this is one way to get a good source of vitamins and anti-oxidants.

5)      Top Workout Method-  Bootcamp! No surprise here.   This is one of the fastest growing workout methods/programs in the country.  Some are pretenders; there are all types of bootcamps, but Tuff Girl Bootcamps follows a top-notch, challenging but safe, programming model that the top bootcamp owners in the country are using.  If you want the most effective and most efficient way to improve your fitness, Tuff Girl Bootcamps will provide that programming for you.

6)      Best Way to Do Cardio- High Intensity Interval Training-  You’ve heard me talk about it many times.  High intensity interval training has been proven to burn fat 9 times faster than slow, boring cardio.  If you want to know more about how to do this type of cardio, we’re running an interval class for the new year at CrossFit Steele Creek.  We also give out a handout to all of our bootcampers on how to do cardio when you join the Drop a Dress Size program.

7)      Number 1 Piece of Equipment- (besides your own bodyweight)-  The kettlebell!  This “gym in your hand” is an extremely versatile too that is pretty easy to travel with and can provide a total body workout including core and cardio for great results in a short period of time.  Kettlebells can be purchase locally at Total Fitness Warehouse (803-548-5864).  Tell them Julie from Tuff Girl Bootcamps sent you, and you’ll get a 10% discount!

8)      Top Chiropractor/Health & Rehab Source-DC Brian Strump of Premier Health & Rehab.  Go see Brian at Premier Health & Rehab in Ayrsley to be pro-active in your health and to take care of your spine.  Your symptoms are only the “tip of the iceberg” when your body starts to talk back to you!  Brian can tell you more about why this is important, but he is the one who I go to regularly to take good care of myself.  (704-714-7770, http://www.premierhealthandrehab.com/)

9)      Top Physical Therapist-Rich Biggers at Focus PTF in Lake Wylie is considered one of the top physical therapists in the country.  Go to him if you need to do rehab before you can start a normal exercise routine.  http://www.focusptf.com/ (803-746-7800)

10)   Top Sports Injury Specialist- Ryan Danner at Carolina Performance and Wellness specializes in aggressively attacking injuries and then teaching you how to prevent them in the future and especially treats many runners/triathletes with repetitive injuries.  http://carolinaperformancecenter.com/ 704-541-7499.

Take advantage of these resources everyone, and let me know if you have any questions!  We will be having some of these guys speak at an upcoming event soon!

Top 10 Exercises of 2010!

December 28, 2010

Hi everyone!  It’s time for some key, fun information to wrap up 2010 that I thought you’d be interested to know. J

The following is a list of my Top 10 exercises from Tuff Girl Bootcamps.  These exercises are a mixture of the top metabolic (calorie-burning, total-body) exercises of the year AND a few of the “camp favorites.”  I can guarantee that if you compose your workout of a handful of these exercises, you will be in for a great metabolic workout!

Please feel free to share this email with friends and family.  This is a great time to share free fitness information!  Some of your friends may be more “ready” than you think to try something that they haven’t tried before, so pass it around!

I’ll be working on a video version of this tomorrow so that you can also share this with friends. J

Top 10 exercises of 2010:

10)  SLDL- single-leg deadlifts (with or without a dumbbell)-Everyone loves these because they KNOW that they’ve worked their rears the day after the workout!

9)  lunge with a twist-You remember these; it’s a forward lunge with your arms extended, hands clasped, turning towards your front knee

8)  pushup-row-Do these with or without a dumbbell, keeping your hips square, for a heckuva core  workout!

7)  Sumo deadlifts with a dumbbell with an optional jump-A great exercise to work your glutes and your inner thighs!

6)  squat-reach-jump-Maybe not the most loved exercise in bootcamp but definitely a great one for lower body and cardio!

5)  Pushup-side plank-These are probably a camp favorite because they break up those dreaded pushups and add some great variety (plus they work even more core)!

4)  Rotational lunges-  We just recently added these to our routine, and everyone had sore glutes the next day!  A good way to add movement in more than one plane or direction.

3)  Curl-to squat-to press-  A good metabolic, total-body exercise to use in your routine to keep things interesting!

2)  Spiderman mountain climbers-Good for the core, especially lower abs, AND hip mobility

1)  THE BURPEE!  I know you hate ‘em, but this exercise is great for your mobility, it’s extremely metabolic, and it’s functional!  Sorry, but the older you get, the better they are for you!

Hope you enjoyed The Tuff Girl Bootcamp Top 10 exercises of 2010!  Looking forward to building a new top 10 with you this year and helping you get fit and healthy in 2011!

 

Transformation Contest Results!

October 1, 2010

On July 26th, thirty Lake Wylie residents of all ages took the plunge to participate in the free Transformation Contest, sponsored by Tuff Girl Bootcamps at The Palisades Sports Complex.  After 8 weeks of participating in three 30-minute exercise classes per week with laser- focus on their diets, the following contestants have received their awards for placing first, second, and third in the contest.

3rd Place-Pam Peterson (congratulations Pam!)- During the contest in those 8 short weeks, Pam was able to lose a little over 5 pounds, and she also lost ¾” in the waist and 1 ¼” in the hips! (Excellent!)  For her third place finish, Pam was awarded 3 custom interval workout tracks and 3 free workouts to use with those tracks ($100 value).

2nd Place-Julie Marraccini-(Good job Julie!)-During the contest in those 8 short weeks, Julie was able to lose 5 pounds on the scale and also lost 7/8” in her waist and 1 1/2” in the hips! (Awesome!)  For her second place finish, Julie received 3 custom interval workout tracks, plus 3 free workouts, and one free month to Tuff Girl Bootcamps ($275 value).

1st Place-Brenda Peters!!! (Congratulations Brenda!)-During the contest in those 8 short weeks, Brenda was able to lose 6 pounds on the scale and also lost 3 ¼” in her waist (WHAT?! That’s sick!) and 2 1/2 “ off her hips. (Unbelievable!) For her 1st place finish, Brenda wins 2 free months to Tuff Girl Bootcamps, plus 3 custom interval workout tracks, and the 3 free workouts to go with those tracks ($450 value).

Other notables in the Transformation Contest include:

Carmen Rios-Although the scale only showed Carmen losing 1 pound, her hard-nosed efforts in class helped her make great strides in the waist and hips.  In 8 weeks, Carmen lost at least 2 3/8” in her waist and 1 ½” in her hips! (Go Carmen!  Hard work always pays off!)

Deb Segura-In Deb’s “pursuit of perfection”, she entered the contest to motivate herself to lose her “last 5” pounds.  With some laser focus on her nutrition, Deb was able to lose 1 lb.  in her 1st 4 weeks and also lost 1 ¼” off of her already tiny waist and ½” in her hips!

Mary Eberle-Although Mary hasn’t seen a change in the scale yet, through her consistent exercise in 8 weeks, she took almost ½” off her waist and also lost ½” in the hips! (Go Mary!)

Jim Jones-Because of his travelling and a busy work schedule, I don’t have the final numbers for Jim yet; however, in Jim’s 1st week of exercise he lost 6 pounds.  In his second week, he lost another 3 pounds!  Jim proved to be a huge competitor in the contest, but the timing wasn’t right this time around.  Jim is determined not to give up his exercise routine and has made big improvements in his fitness and endurance.

  • NOTE: Well, I hate to “toot my own horn” here, but everyone who was successful in the contest just happened to be a participant in our Tuff Girl Bootcamps! Each person took the initiative to exercise on a regular basis, and they also made changes in how/what they were eating.  The bootcamps are designed as a no-nonsense way to raise your metabolism and burn bellyfat, so we hope to help everyone get results as quickly as possible!
  • I’d like to thank everyone for trying our bootcamps, and I hope you’ll let me know if you need help in the future, whether it’s in a bootcamp setting or even for personal training.

I would also like to thank everyone for participating in the Tuff Girl Bootcamps Summer Transformation Contest.  It was great meeting all of you, and I have thoroughly enjoyed working out with each of you too!

Finally, our bootcamps will continue to run through the winter, so I hope you’ll continue to take advantage of these fun, energizing, and challenging classes!

Julie

Tips on Quality Supplements plus How to handle 1st workout blues!

July 22, 2010

Just wanted to say “good job” to all new bootcampers who have made either one or two workouts already this week!

Remember that second workout is key to helping you feel better, so make sure you show up to that second workout. J  Also remember that it takes time to build up your strength, so be patient; but you will see gradual increases in your strength each week when you first start working out.

Please let me know if you have any questions about what you should be doing on your “off” days.

See you Friday!

By the way, for everyone who wanted information on good quality supplements that we talked about in the evening class, here are my recommendations:

Here’s the website link if you just want to look around.  The video is good.

http://totalfitnessprograms.getprograde.com

Prograde Protein-delicious, vanilla-flavored low-calorie protein drink that you can use to increase your protein intake (for building muscle) and also decreases appetite to help you in your fatloss pursuits.  I use this as a snack a lot and love it!

Prograde Workout-some of you have asked what to eat or drink after a workout.  The verdict is in on post-workout nutrition, and it makes a significant difference in your recovery and your ability to gain muscle.  You must have the proper ratio of carbs to protein, and you must optimally within 30 minutes of working out.

Prograde Workout is a post-workout drink, also vanilla-flavored, creamy, and smooth.  I LOVE this drink and wish I could drink it with every meal!

Prograde Lean-I mentioned this at the grocery store tour the other night.  We all need to be having some type of breakfast, but if you don’t have an appetite in the morning, this is a great alternative.  It’s chocolate-flavored and yummy!

Prograde Cravers-These are nutritious protein bars with organic ingredients that will stabilize your blood sugar.  I also love these, especially the chocolate peanut butter!

Here’s the link to order Prograde, the best supplements in the country, formulated by a registered dietician. Check out the video on the website for more information.

http://totalfitnessprograms.getprograde.com

Those are my recommendations for now.  Too much information is overwhelming!

Julie

804-984-0714