Posts Tagged ‘womens fitness’

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

Longer

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

sins.

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

Exercises

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

More

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.

 

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Tuesday Health & Fitness Seminar Summary

January 21, 2011

Hi everyone!  If you missed Tuesday night’s seminar, I’ll give you a quick summary, plus I’ll be sending you videos as I get them.  We also have special offers from our speakers, so I’ll make sure you know about what each one is offering for those who attended and for our bootcampers.

1)       First off, I went over the 7 Deadly Exercise Sins and the 7 ways to “fix” those sins.  Just rest assured that you all are NOT “committing” any of these sins when you’re in our classes. J  I’ll be emailing you the full report, which was written by my friend BJ.  You’ll also receive the “How to Get a Flat Belly” blog, which some of you have already received; but we have many new campers on the list so bare with me!

2)      Cynthia Hill of FYI Cynthia spoke next on “Good Fats, Bad Fats, and Bellyfat.”  She sparked a lot of interest in her topic, and I hated to tell her that we had to move on!  Cynthia will be emailing me a special offer for the group, so stay tuned.  Go to Cynthia if you feel that you need individual coaching and encouragement to get you “over the hump” in your quest for fitness, health, and a flat stomach!   Her website is  http://www.fyicynthia.com/ Her email is cynthia@fyicynthia.com.

3)      Next Jessica Hooks came up and explained how kinesiotape can help support a painful joint and what kinds of pain and injuries kinesiotape is used for.  Jessica is a wellness coach and a massage therapist and owns Just Focus Massage and Wellness.  Go to Jessica for her great overall knowledge of how the body works, for a great massage, and for insight on why you have any pain that you’re experiencing.  Her website is http://www.justfocuswell.com/ and her email is jessica@justfocuswell.com.

4)      Lastly, Dr. Brian Strump, chiropractor and owner of Premier Health & Rehab, did a great talk and demo of how to use a foam roller and a tennis ball to work on trigger points, muscle tightness, and painful joints.  Brian is a great person to go to for optimal health, and is a great trouble-shooter in pin-pointing where pain is coming from and how to get rid of it.  His website is http://www.premierhealthandrehab.com/, and his email is drstrump@premierhealthandrehab.com.

If you’d like to hear the replay of Brian’s talk, it can be found on my YouTube channel, and I’ll give you the links.  Sorry for the inconvenience, but it’s 3 different videos; so watch them in this order.

Also bare with me because at this point, our video camera was out of space, and I had to resort to my Iphone! (It looks like I was drinking and videotaping. J)

Intro  http://www.youtube.com/watch?v=xVaKusx_kIg

Middle http://www.youtube.com/watch?v=IEBMVqK-txg (Meat of the talk)

Last  http://www.youtube.com/watch?v=36rrF2pUYfE (More about trigger points)

How To Get a Flat Stomach Summary

January 21, 2011

Read below for the 3 Things You Must Do to Have a Flat Belly!

1)       To reduce your belly fat AND tighten up your stomach, you need to have a strength training routine that is a FULL BODY routine.  You need to do high intensity strength training intervals that will ramp up your metabolism, get your muscles screaming, and your heart rate pumping!  Your full body routine should have at least one core exercise for every 5 exercises that you do, but most importantly, it should work your body in a very functional way that makes you move in all 3 dimensions just like you need to do in “real-life,” everyday situations.  Also, your core exercises should be bodyweight-supported abs exercises, not crunches or sit-ups! (Bad for your back and neck)

P.S.  If you’re in a Palisades, Tuff Girl, or Charlotte Corporate Wellness bootcamp, you’re guaranteed to be doing these things in EVERY workout!

2)      To reduce overall bodyfat AND bellyfat, you need to be adding high intensity cardio intervals to your routine in place of long, slow, boring cardio.  Intervals will help you get leaner my helping burn more calories, plus they can actually cut down your workout time AND strengthen your heart.  Intervals can actually decrease repetitive motion injuries because you can workout for a shorter amount of time but get even better results.

3)      The MOST important factor in getting a flat stomach is EATING RIGHT!  You heard me say today that “abs are made in the kitchen.”  I’m sure many of you workout-aholics have experienced this yourself, just as I have.  I have sabotaged my efforts many times by NOT eating well and rewarding myself with whatever I want to eat after a tough workout because I “deserve it” or have “earned it.”  However, this is NOT the way to make progress.  You need a calorie deficit to trim fat off of your body AND your belly, and you do that by a) eating lean protein and veggies, b) cutting out junk foods, processed foods, and sugar foods, and following #1 and #2 above!

Hope you enjoyed the workout everyone.  I’ll look forward to helping you get that flat belly that you want and achieving a higher fitness level than you ever thought possible.  Feel free to forward this to your friends and pass on this FREE invaluable information!

Julie “Tuff Girl” Sawyer

Fitness Director, Palisades Country Club

Tuff Girl Bootcamps, http://www.tuffgirlbootcamps.com

Charlotte Corporate Wellness, charlottecorporatewellness.com

803-984-0714

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

Free Fitness/Health Seminar!

December 29, 2010

What: FREE Fitness Seminar
Come out to get equipped and motivated for the New Year!

When: Tuesday, January 11, 2011 7:00 PM

Where: Palisades Sports Complex
13417 Grand Palisades Parkway
Charlotte, NC 28278
803-984-0714

This seminar will feature some of the area’s top professionals in various areas of health and fitness including but not limited to the following:
Julie Sawyer, fitness professional and Hall of Fame Inductee, will be doing a 10-15 minute talk on the 7 Deadly Workout Sins to help people know what NOT to do when working out and how to get the most out of their workouts for 2011.
Dr. Brian Strump, Doctor of Chiropractic and certified CrossFit instructor, will be speaking on muscle tissue quality, trigger points, and injury prevention.
Cynthia Hill, nutritionist, will be speaking on The Invasion of High Fructose Corn Syrup to help people make better food choices for better health.
Dr. Steve Weston, M.D. and medical director of Azura MedSpa is also a possible speaker and is an expert on the latest anti-aging and skin therapy techniques plus hormone replacement therapy.
Come out and get loads of free information that will equip you to have the healthiest and fittest year of your life!

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!

 

Weekly Shout-outs

July 4, 2010

Hey ladies!  We had a little slower week this past week with the holiday coming up, but I thought I’d give a couple of highlights for the week.  By the way, you need to know that you are sorely missed when you can’t make it to camp.

Here’s a BIG “Good Job” shout-out to Deb Segura, Elizabeth Roop, and Julie Champion for making all 3 sessions this week.

Also, it’s amazing from my point-of-view to see the progress that you are all making in your physical strength and even in your mental toughness.  So, I have another “You Were Amazing” shout-out to the following ladies:

Deb Segura-She made the whole 30-second interval all 4 times with 1 leg in the air on a full side plank!

Elizabeth Roop– She also made the whole 30-second interval all 4 times with 1 leg in the air on a full side plank!

Kate Lemond– Completed her first full pushups with her feet up on a chair!

Julie Champion– Also has progressed to doing full pushups on a regular basis and completed many pushups with her feet on the chair this week!

Keep it up ladies!  You are all doing great and are on your way to seeing BIG changes.  I want to meet with each of you before the month is over, so grab me when you can and set up your meeting with me this week!

Julie