Posts Tagged ‘health’

Turkey Burn Bootcamp Raises Money for Needy Families!

November 17, 2011

Charlotte Bootcamp Trades Workouts for Turkeys to Feed Needy Families

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 for more information.


Wellness Fair by Just Focus Provides Free Give-aways and Health Specials!

February 10, 2011

Wellness Flier

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:, 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:, and

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: Phone: 704-299-2607,  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,

Charlotte Corporate Wellness,


“Transform Charlotte” Transformation Contest for FREE bootcamps

January 7, 2011

Charlotte Trainers Show Big Hearts in Unprecedented Give-Away to Transform Lives

Contact – Julie Sawyer, 803-984-0714

January 6th, 2010- Charlotte fitness professionals, Julie Sawyer and Jason Rhymer, have teamed up for an unprecedented Transformation Contest to help people kick-start their New Year’s fitness resolutions.  For the first time ever, Sawyer and Rhymer will hold an essay contest, where 10 carefully selected entrants will win 3 free months of training to help them transform their lives.

Sawyer says, “I feel that this contest will give a few lucky people the ‘break’ that they have needed to achieve what they’ve always wanted but haven’t known how to get there.”  Sawyer explained that the contest will allow her and Jason to carefully screen the entrants and to pick the ones that they believe are ready and willing to take advantage of their services.  “The first step in a program like this is readiness,” says Sawyer, “and many times in January, we have to sort through numbers of people who think they’re ready but have not mentally made that decision to do whatever it takes to make changes, with no excuses.”

Rhymer adds, “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.”

This unprecedented transformation contest, called “Transform Charlotte,” will require all contestants to write an essay on “Why Bootcamp Would Change My Life.”  The essay can range in length from one paragraph to two pages.  Entries will be received starting January 17th, and the deadline for the entries is January 31st.  Sawyer and Rhymer will then take a week to review the entries and will reward 10 lucky people $6000 worth of coaching and fitness programming at no cost.  Winners will be announced and contacted during the week of February 7th. “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.”

The “Transform Charlotte” contest is free and open to all Charlotteans, men and women over 21 years old.  The topic of the essay is “Why Bootcamp Would Change My Life.”  To submit your entry, email your essay to Julie at   For more information on other essay requirements, go to and  Check these websites for details and conditions that apply.  Sawyer’s and Rhymer’s bootcamps are run at select locations across Charlotte, including Steele Creek, Ayrsley, Matthews, Indian Trail, and South Charlotte.



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

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!

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.

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.

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



The Two Things that Will Transform Your Body

July 21, 2010

Hello everyone, just want you to know that the 6 AM workout will continue for the next couple of weeks!  Please let me know if you plan on normally coming to this workout.

Also, there was soooo much to go over on Sunday that there were many important topics that we did NOT get to talk about!

For all of you who are wanting to see big changes in 8 weeks, you’ve got 2 things to think about each day.

1)      Your nutrition-What can you change this week to help your body change in a positive way?  The best way to do that is to make a substitution.  For example, if you’re eating macaroni and cheese every Monday night, what can you use as a healthier substitute?  Maybe something like brown rice or sweet potatoes?

It’s making those substitutions and sticking with them over time that will make a huge difference in how your body is shaped.

2)       Your exercise program– What are you doing each day to a) build muscle, which boosts your metabolism (strength training, such as a bootcamp workout) and/or  b) work your heart (your cardio), which also burns calories and cuts down on your appetite.

These are the 2 areas that you need to focus on for the next 8 weeks.  You also need to DO IT and not “just try.” If the words “try” come out of your mouth, you will NOT get it done.  You need to make up your mind to succeed and find a way, no excuses.  If you’re having trouble with finding a solution to something, then email me.  Adopt an “I’m going to succeed belief.” That’s where it all starts.

Here’s an interview from one of the world’s best fatloss experts, Craig Ballantyne, on “The 3 Reaons Why People Fail.”  Read it!


I know we have many people who are doing the FREE 2-week trial to our bootcamps, but let me know if you need help with your exercise program and are not able to attend the bootcamps.  I want everyone to have a good first week!

More emails to come.  We have to talk about setting the right types of goals!  So that’s coming in another email.


Transformation Contest Update! New deadline plus details

July 21, 2010

Transformation Contest Rules

What is it: The Transformation Contest is an 8 week contest to help people change their bodies, lose fat, and build muscle in a short time period.

The goal is to help motivate men and women to start an exercise and nutrition program so that they can experience rapid results.

Those in the contest will take “before photos” and write a “before” essay to summarize what changes they want to see and how they feel about themselves and their life right now.  Then at the end of the   Transformation period they’ll take an “after” photo and write an “after” essay summarizing their results and how they feel at the end of the contest.

Where: Official Contest sites are The Palisades Sports Complex (13417 Grand Palisades Parkway, Charlotte, NC 28278) and CrossFit Steele Creek (2102 Cambridge Beltway Dr., Suite D1, Charlotte, NC 28273)

When: The contest starts between July 19th and July 26th.  You must pick your start date and take your before picture and write your essay during this first week.  Then you need to submit that to me by email or in person.

The end date is 8 weeks after your start date.  You must then take your “after” picture and come in for your official weigh-in that week and turn in your “after” essay.

For those who start the week of July 19th, your last day of the contest is Sunday, September 12th and your deadline to submit everything will be on Sunday, September 19th.

For those starting on July 26th, your end date is on September 19th and your deadline to submit your results is Sunday, September 26th.

To enter: Provide before and after photos and essays…newspaper in the photo or date on the camera

Prizes: Overall winner: 2 FREE months to Tuff Girl Bootcamps ($350 value) OR 1 FREE month to CrossFit Steele Creek ($125 value)

Runner-up: 1 FREE month to Tuff Girl Bootcamps ($175 value) OR 1 FREE massage at CrossFit Steele Creek

1-Month Prize Winner: 2 personal training or coaching sessions with Julie ($120 value)

To be eligible for prizes, you must do your official weigh-in at The Palisades Country Club (with Julie) or at CrossFit Steele Creek (with Brian or staff) at the beginning and end of the contest.

If you want to qualify for the 1-month prize, you must weigh in after the first 4 weeks at either The Palisades Sports Complex with Julie or at CrossFit Steele Creek with Brian or a staff member.

To register: We need your name, email, and phone number and would like your consent to call and/or email you to check in on you or send you helpful information.

You must agree to the terms and conditions.

Anyone can enter over the age of 18.

Cost: There is no cost to enter the Transformation Contest but you must register to be able to compete for the free prizes or other give-aways.

Bootcamp or Master Your Metabolism classes are encouraged but are optional.

Tuff Girl Bootcamp Info

Tuff Girl Bootcamp classes are 30 minute express workouts designed to firm up your stomach, hips, and thighs.  Our class format is basically small group training where you get lots of guidance and personal attention.  Our groups are small and friendly.

Difficulty level: These workouts can be done by beginners and advanced fitness enthusiasts alike.  There are normally 5 exercises for the day that we do 4 times each.  For each exercise, there is a beginner, intermediate, and advanced version, which the instructor will demonstrate before the workout.

There are also modifications for those who have an injuries or joint issues.

The workout is short, challenging, but do-able for anyone.  The key is for each person to do their best, and they’ll see improvement from week to week.

The workouts are fun because of the friendly group atmosphere and energizing music (that won’t offend anyone), plus we’ve never done the same workout twice in the 8 months that we’ve been running classes!  We use bodyweight exercises, which are a great way to get tones, plus we use dumbbells, bands, and kettlebells to mix things up.

Premium Package: $250 per month for 5 classes per week, 20-25 classes per month.  (minimum number must be signed up for T/Th class to take)

Includes 3 high quality, high-intensity strength training classes per week plus 2 high-intensity interval (cardio) classes per week.

Classes are at 8:30 AM Monday through Friday at The Palisades Sports Complex, 30 minutes each.

Standard package (Palisades): $175/month for 3 classes per week (for non-members) for our 8:30 AM (M, W, F) class at The Palisades Sports Complex.

$150/month for members.

Standard package (Carolina Dance): For our 6:30 PM class (M, W, F), $150/month for 3 classes per week at Carolina Dance Academy.

For those interested in the Premium package for evenings, see Julie for details.

If there is enough interest, we will offer a 5:45 AM class at The Palisades on M, W, F and/or a 5:30 PM M, W, F class at The Palisades.  However, the 5:30 PM class would need to be done outdoors or possibly conducted at Carolina Dance Academy.

Master Your Metabolism Course: See handout for more info on what our “Maximize Your Metabolism” course can do for you.

The course is a series of lessons done over 6 weeks designed to help you create an action plan for changing and improving your eating habits and creating a fit lifestyle.

Those interested can ask Julie for details, and we’ll set up a time to conduct the course.  Price depends on number of participants.  The course will be done over a period of 6 weeks.

Special Offer: For today only for those enrolling in the Transformation Contest, the first 5 people to register for bootcamp will receive 8 weeks of bootcamp classes, normally a $350 value, for a 1-time payment of $275.

Transformation Contest at The Palisades

Registration/Terms and conditions

The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor. The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest.

The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about The Challenge. The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight.  Participants must be willing to have their before/after photo posted online IF they win the contest or if their results are significant and prize-worthy.

The Contest Sponsor will not share any personal data about entrants with any
other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form.

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.

Name: ______________________________________________________

Phone: (H) _______________________________  (M) _______________________________________

Email: _______________________________________________________

Consent: By reading this form and entering the Transformation Contest, I agree to the terms and conditions listed above.

Sign here: ______________________________________________________

New Bootcamp class starts this week!

July 20, 2010

Tuff Girl Bootcamps will start a new early morning class for those who need to get an early and energizing start to their day!

Classes will begin at 6 AM starting Wednesday, July 21st.  We’re offering a 2-week FREE trial for anyone who wants to get a kick-start in their fatloss.  We’ll continue the classes for 2 weeks on this trial basis, and if there is enough interest in continuing, then we’ll keep the class going through the Fall!

Please let me know if you’d like to join us tomorrow or even next week!  Let’s go!  This class is an awesome class out on the Palisades grass court as we watch the sun come up and start our day the right way.  Good times. 🙂

My Interval Workout on a Rainy Day, Ladder Speed Intervals

July 13, 2010

Today was rainy, so I got “stuck” on the cardio equipment in the gym for my cardio workout of the day.  Here’s what I did.  It ended up being a really good, refreshing but challenging workout.  It is not for the meek!  I did intervals running on the treadmill, but the following workout can be adjusted to go  your “sprint” speed or can even be done at the same intensity on another piece of cardio equipment like the bike or the elliptical.  Remember, the only rule I follow when I workout is to GO HARD!

To start, I warmed up by walking and then by “jogging” for about 5 minutes.  I always make sure I feel good and loose before starting anything that calls for intensity.  Sometimes it takes me 10 minutes instead of 5, but today I felt ready to go after 5 minutes of slowly increasing my speed.

Ladder Intervals:

Then I alternated by doing (running) 1 minute fast, then walking 1 minute slowly.  Here’s how I did it.

1 minute at 6.5 mph followed by 1 minute at 3.0 mph.

1 minute at 7.5 mph (I skipped 7.0 because I wanted to find the right challenging speed.) followed by 1 min. at 3.0 mph

1 minute at 8.0 mph, followed by 1 minute at 3.0 mph.

1 minute at 8.5 mph, followed by 1 minute at 3.0 mph.

1 minute at 9.0 mph, followed by 1 min. at 3.o mph.

1 minute at 8.5 mph, followed by 1 minute at 3.0 mph.

1 minute at 8.0 mph, followed by 1 minute at 3.0 mph.

1 minute at 7.5 mph, followed by 1 min. at 3.0 mph.

1 min. at 7.0 mph, followed by 1 min. at 3.0 mph.

1 min. at 6.5 mph, followed by 1 min. at 3.0 mph.

1 min. at 6.0 mph, followed by a 3 minute cool-down walking at 3.0 mph.

Remember, it doesn’t matter what your speed is on the treadmill.  You could be faster or slower than me, but what you’re shooting for is to get to that 70%-85% effort level, where you barely can make the 1 minute before you need to slow it down.  Try it for 5 to 10 intervals once or twice a week to start, and you’ll see yourself getting fitter and slimmer in a short amount of time!