Posts Tagged ‘nutrition’

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.



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.



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!


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!



Transformation Contest coming soon!

July 11, 2010

FREE Area-wide Transformation Contest for Fort Mill, SW Charlotte, and Lake Wylie residents!  Invite your friends to join you in this one-of-a-kind motivator to get you in shape for summer!

Do you need that extra motivation and accountability to make changes and SEE changes?  A Tranformation Contest is a GREAT way to set goals and put them into action for results.  Contest will run for 8 weeks starting July 19 th .  There will be a winner, runner-up, and monthly winners with prizes.  A FREE orientation/meeting will be held on Sunday, July 18th at 3 PM  at the Palisades Sports Complex.  All details of the contests will be explained there by Julie Sawyer, who will also answer any questions about the contest.  Initial measurements will be taken, and Brian Strump of Premier Health and Rehab will be doing a FREE body fat analysis for contestants.  All contestants will also be offered 2 free classes at CrossFit Steele Creek or 2 FREE weeks to Tuff Girl Bootcamps.

Shortly after the meeting, Julie will hold a FREE grocery store tour at Lowe’s foods to give everyone a kick-start for success in their transformations.

Call or email Julie for more details, or just show up at 3 PM in the lobby at the Sports Complex.  Let’s go!  For any women interested in a complete Transformation Kit for women with a Done-For-You exercise plan, follow along DVD’s, and a Done-For-You nutrition plan, email Julie for details.

Day 2 in the Sugar Free Challenge, Food log

May 6, 2010

Hey ladies!  Well, it’s day 2 of my “sugar-free” week that I’m doing this week. Anybody want to do it with me?  My Monday finished up well, since I didn’t go astray from the plan yesterday.  Having a plan really helps, and I don’t always take the time to do it…but boy does it help when I do.  I’ve said this before, but I’ll say it again.  When I make a meal plan for the day, I’m successful like 85% of the time. When I don’t make a plan for the day, I seriously NEVER do better than I think I will. With no plan, for me my success rate goes down to 0% of the time!  Embarrassing but true.

Here’s what I’ve had to eat so far today.  You’ll probably see a pattern here after seeing yesterday’s menu.

Breakfast: ½ medium banana                       Handful of two of red grapes                      2 eggs (I like Egglands Best)                     1 piece of Ezekiel bread (usually found in the freezer section)  of course with some “butter” on it. (Smart Balance Lite with Omega 3’s)                     Sauteed snow peas (in olive oil)                    (That totalled up to about 330 or so calories)

With my exercise schedule, I pretty  much eat something about every 3 hours, so by 10 or 10:30 I’m hungry again.

Snack: couple of slices of green apple                 1 Chobani yogurt (turns out the Chobani does have some sugar in it, but I’m not too worried about it.)

Lunch: Earthfare!  I didn’t have to cook and got to make a nice salad without all of the work.  Yes, I’m that lazy sometimes.

Mixed greens salad with orange bellpeppers, black olives, and a balsamic vinaigrette                 Turkey breast with some sort of nice seasoning that I wouldn’t have known how to use!

Exercise/snack: I will have to participate in about 2.5 hrs. of exercise classes today, so I’m bringing a nice vegan spelt chocolate chip muffin with me for a snack.  That will be a treat that I won’t usually have, and I’ll have some Silk with it…can’t wait!

Dinner: Leftover salmon patties (about 3-4 oz worth)                  Probably green beans   I’m eating light on purpose at dinner (and less carbs), because I’m still aiming to lose a few pounds.

By the way, my meals all totaled up to a “net” of 1000-1100 calories yesterday.  “Net” means I actually ate more, but the exercise burned off about 260 calories yesterday.  That means I ate about 1300 calories or so.  Do you have an idea of your average daily caloric intake?  I NEVER used to count calories and don’t necessarily think that you have to IF you’re eating really healthy, but it sure does help to know if you’re having troubles!     Gotta run off to class!  I’ll email more about my workout later!  Have a good one everyone!