Posts Tagged ‘workout’

Turkey Burn Bootcamp Raises Money for Needy Families!

November 17, 2011

Charlotte Bootcamp Trades Workouts for Turkeys to Feed Needy Families

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

November 16th, 2011 – Tuff Girl Bootcamps, a SW Charlotte fitness bootcamp for busy men and women, is teaming up with their clients and the community to provide relief to needy families this holiday season. All campers and friends who donate a turkey will be provided with a free “damage control” workout on Saturday, November the 26th after the big feast. All turkeys will be donated to the Charlotte Rescue Mission.

Tuff Girl Bootcamps owner Julie Sawyer, CPT, is a firm believer in giving back to the Charlotte community. Sawyer claims “With the current plight of the economy, we all need to stick together and help each other out when we can. We have a really tight-knit group of campers who always go above and beyond in helping others.  We’re proud to do everything in our power to ensure that as many local families as possible will have their traditional Thanksgiving turkey dinner this holiday season.”

The Turkey Burn-off Bootcamp Workout is meant to burn lots of calories, deplete muscle glycogen, and ramp up metabolism to allow campers to enjoy some of the indulgences of the holiday season in moderation without the guilt or the setbacks. Campers will also be encouraged to bring any special friends or family members who would also like to participate in the post-feast activity.

The Charlotte Rescue Mission has a long history of reaching out to the homeless and to those battling addictions. Today, the mission provides an intensive drug and alcohol recovery program to homeless or about to become homeless men and women. Their goal is to address all aspects and issues of addiction with each person and return them as contributing members of society.

To enroll in the charity bootcamp, please call 803-984-0714.  Go to www.tuffgirlbootcamps.com for more information.

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

October 18, 2011


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

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

October 17, 2011- SW Charlotte fitness expert and owner of Tuff Girl Bootcamps, Julie Sawyer, loves to piggyback on current events to invigorate her fitness bootcamp workouts. This Halloween, Sawyer will be holding a free Freaky Fat Loss workout in costume to show participants how to burn belly fat with a pumpkin.

Sawyer says: “You can approach Halloween one of two ways. The first option is to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra caloric consumption with a seasonal pumpkin workout. I recommend the later… it’s a lot more figure-friendly!”

Pumpkins can be used just like medicine balls for an unlimited number of exercise options. Sawyer likes to take it one step further and use total body exercises that combine upper body, lower body, and core movements into one big bang for your buck exercise.

She has provided her top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. She recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat:

1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and push your hips back while bringing the pumpkin underneath your body while keeping your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Repeat for 10 total reps.

2) Pumpkin Curl to Squat to Presses:Holding a pumpkin in your hands with your arms extended, curl the pumpkin to your chest as your squat down until your front thighs are parallel to the floor with your eyes up and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Repeat for 10 total reps.

 

3) Pumpkin Burpees: Holding a pumpkin in your hands with your arms extended, squat down to the floor, then jump your legs out to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for total 10 reps.

Sawyer will be holding her Freaky Fat Loss Workout on Saturday, October 29th at 10:00 AM at The Palisades Sports Complex. All participants are required to bring a pumpkin for their workout. (Choose pumpkin wisely) To reserve a spot for this workout please call 803-984-0714 to schedule.  For more information on Tuff Girl Bootcamps, please go to www.tuffgirlbootcamps.com.

Get Heart-Healthy Workout!

February 3, 2011

“Get Heart-Healthy” Bootcamp Workout!

Come join us for a heart-healthy workout on Saturday, February 26th at The Palisades Sports Complex at 9 AM!  Julie Sawyer, Fitness Director at The Palisades and Owner of Tuff Girl Bootcamps, will be directing a 30-minute total body workout that will work your heart and firm up your stomach, hips, arms, and thighs. There is a minimum donation of $10 required to participate, and all proceeds will go to Go Red for Women, the American Heart Association’s social initiative to empower women to take charge of their heart health.

This workout is a family workout for those ages 8 and up and can be done by beginners as well as advanced fitness enthusiasts.  Come on out for this challenging workout that will show you how to get in the best shape of your life in 30 minutes or less!  Dress in layers for outdoor weather, and bring a water bottle.  A mat is recommended but optional.   Same day registration is available, but to donate online go to www.heart.org/charlottencgoredluncheon.  Those who donate online must print out their receipt and bring it to registration that Saturday.

Thanks for your contributions to the Go Red for Women campaign.  Report to the Palisades Sports Complex grass court (outside) on Saturday morning February 26th at 8:45 AM to register or check-in, and be ready to get your “sweat” on!

Palisades Sport Complex

13417 Grand Palisades Parkway

Charlotte, NC 28278

Contact:  Julie Sawyer, 803-984-0714 (M)

How to Get a Flat Stomach!

January 15, 2011

In case you missed today’s “flat belly” workout and seminar, we missed you; but we had a great workout!  We barely had enough space to fit everyone in the fitness room AND the lobby!

We did an ascending ladder today, so look forward to doing more of those this month. J

After the workout, Dale Hall showed everyone the new BodyHelix wraps that we can use on our knees, elbows, thighs, calves, and Achilles tendons.  I’m liking the one I use on my knee, and it’s helping me during my workouts and my runs.  I never have had a wrap that I’ve worn before because none were comfortable enough to wear on a regular basis; but these are, and they don’t move!  Here’s Dale’s info if you need it.  Email: dale.hall@bodyhelix.com, phone: 704-641-4871.   Go through her to make sure you get the proper wrap AND the discount that you’ll receive, instead of having to pay shipping.

Then Ryan Danner of Carolina Performance and Wellness gave a great analogy to convey to us why we need to be using our foam rollers and “sticks” to take care of our muscles.  Ryan tells people who are hurt every day that you don’t start brushing your teeth when you get a cavity, so we shouldn’t start trying to take care of ourselves JUST when we get hurt.  Hopefully, we can all take 5 minutes a day to roll out any sore spots so that we can stay active (and keep coming to bootcamp. J)!  Here’s Ryan’s info.  I go to Ryan for any injuries or problems that I have with my knees or shoulder.

Phone: 703-541-7499, email: ryan@carolinaperformancecenter.com, and www.carolinaperformancecenter.com.

Jessica Hooks of Just Focus Massage and Wellness showed us how we can help any injuries that we do have by using “kinesiotape” to support/assist a weak joint or muscle.  A lot of athletes and weekend warriors are using kinesiotape to increase their performance and decrease duration of injuries.  I’ll be booking Jessica for a massage soon!

Here’s Jessica’s info.  Email: Jessica@justfocuswell.com. Phone: 704-299-2607, www.justfocuswell.com.  Remember, they have a wellness series that they’re getting ready to start, which would be a good addition to your workouts if you feel like you’re missing that component of your “wellness picture.”  She can tell you more about what each course or seminar is about.

To wrap it all up, I would suggest that 1)  everyone should employ a “self-care” routine and start using their foam roller or stick on a regular basis on any tight spots or nagging areas.  It only takes about 5 minutes a day!

2)  If you have pain that persists for more than a week (especially after you have started using your foam roller and/or stick regularly), use a professional such as Dr. Danner, who is able to work out tight spots using Active Release Therapy; OR go to someone such as Jessica Hooks who will be able to massage out tight areas, can tape up your injury, and also can provide wellness coaching if you’re interested.

3)  If you feel that you just need a little extra support on a joint or enjoy the feel of some extra warmth that the BodyHelix wraps supply, go to Dale Hall, and she’ll help you get the wrap that fits properly and suits your needs the best.

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

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

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

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

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

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

Julie “Tuff Girl” Sawyer

Fitness Director, Palisades Country Club

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

Charlotte Corporate Wellness, charlottecorporatewellness.com

803-984-0714

Top 10 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!