Posts Tagged ‘fatloss; weight loss; workout; bootcamp; palisades’

“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.


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


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


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


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


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.


FREE Workout to Flatten Stomachs for the New Year!

January 8, 2011

Come join us for a great workout on Saturday morning, January 15th at 9 AM at The Palisades Sports Complex! Julie Sawyer will lead this total body workout using strength training intervals to help you flatten your stomach and firm up your hips, thighs, and arms.
A short demonstration will be held afterwards by Dr. Ryan Danner, who will show everyone how to take care of and prevent joint pain. Jessica Hooks, massage therapist, will also be there to discuss how to use kinesiotaping for injuries and joint pain.
Anyone over 16 years old is welcome, men and women. Bring friends and family for this fun, challenging, and effective workout!

The Season of Giving…the 12 Days of Christmas Workout!

December 14, 2010

Repeat after me, “On the 1st day of Christmas my trainer gave to me 1 burpee! On the 2nd day of Christmas, my trainer gave to me 2 forward lunges and 1 burpee! Keep singing….and keep going, just like the song.  Here’s the workout.  It takes between 20 and 25 minutes, and you repeat 1, 2, and so on, just like the song until you get through the 12 exercises.  Here are the 12!

1 burpee

2 forward lunges (each leg)

3 pushups

4 squat-presses (with dumbbells)

5 mountain climbers (each leg)

6 single-leg deadlifts (each leg)

7 heavy pants (double arm rows)

8 side lunges (total, 4 per leg)

9 deadlift-high pulls (with dumbbells)

10 DB bicep curls

11 side hip raises (from side plank position)

12 squat jumps

Try it out!  It was a great change to our workouts for our bootcamps today!

Feel free to share this link with friends for their special holiday “treat.”