Posts Tagged ‘workouts’

Charlotte Personal Trainer Offers Freaky Fat Loss Workout to Scare Away the Fat!

October 17, 2012

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

 October 16th, 2011- SW Charlotte fitness expert and bootcamp owner 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 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 3rd annual Freaky Fat Loss Workout on Saturday, October 27th at 10:00 AM at The Palisades Sports Complex. All participants are required to bring a pumpkin for their workout. (Choose pumpkin wisely) Those interested in participating can register by emailing Julie at julie@tuffgirlbootcamps.com.   Non-members of the Palisades are welcome.  This is a free community event.  Same day registration is accepted.

 

Advertisements

Journey into the mind of a trainer…

December 1, 2011

On Monday November 28th 2011, I started the 24 Day Challenge, sponsored by Advocare.
I’ve never been so ready to do something in a long time. I’m so fed up of my clothes being tight and feeling like I’m “chunky.” It’s much worse being a trainer and feeling like you’re “on display” while you’re demonstrating the exercises for the day in front of the group.
I’ve been about 5 pounds heavier than usual for several months…a large part of the last year. I’m always heavier from October through February or March, but then I gradually “lean out” a little bit from all of the activity in the heat. Now, I’m 5 pounds heavier than usual BEFORE going into the worst part of the winter months….ugghhh! Now is the time to draw the line, and this opportunity to participate in the 24 Day Challenge Transformation Contest couldn’t have come at a better time.
I’m highly motivated, and I don’t believe that there’s anything that can make me lose my motivation. You know you’re ready to change when you’re sooo sick of the way things are now with your weight, clothes being tight, etc, that you are willing to do ANYTHING to change it, even if old habits die hard.
Today is the end of Day 3, and I’m feeling great about how I’ve started. Just a quick summary of the past 3 days.
Day 1: I started taking Advocare supplements, including the fiber drink, the Spark energy drink, the herbal cleanse at night, plus their Omega 3 supplement and their amino acids called Catalyst.
From the beginning I’ve been able to tell the difference, which I believe is from the Spark that I’ve been drinking throughout the day. I haven’t had a Coke Zero (and I normally drink 2 to 4 a day), and I don’t get a headache or any cravings ALL day…no urges to cheat, and my appetite has been drastically reduced.
Day 2: Same supplements. Not much appetite. Definitely went well under my calories for the day and got my exercise for the 2nd straight day. Drank lots of water, but I was really sluggish in the morning. The Spark made the difference, though. Still did NOT cheat, not one bit. I never have it this easy!
Day 3…pretty much the same…no urges to cheat. I haven’t had “bread” in 3 days, except for 1 piece of Ezekiel bread in the morning with my eggs. Plus I haven’t had 1 morsel of chocolate! I can’t tell you the last time that happened….ummm, never??!!
Anyway, I’m amazed so far at how the Advocare products have worked. I believe that I’m going to break personal records during this cleanse/transformation…like being able to stick with this for 24 days straight, which has never happened! This is the beginning of some new habits, and I’m excited!
I’m going to take my own measurements tomorrow after all of the bloating is gone. Then, when I take measurements after that, I’ll see true fat loss if I’m any smaller. Can’t wait to see what happens!
I’m also pledging to do 24 days or workouts, including some bodyweight cardio every day, but the cool thing is I’m going to do it without running a single mile! There will be videos to come of some of these great workouts, so stay tuned!

Determined bootcampers get results AND win big in Transformation Contest!

November 23, 2011

Three dedicated ladies attending Tuff Girl Bootcamps won over $900 worth of prizes today, after the results of the area-wide Transformation Contest were revealed.  The 7-week transformation contest started in mid-September and finished on November 19th, challenging all Southwest Charlotte/Fort Mill residents to make changes and get healthier before the holidays, where the average person will gain 7 to 10 pounds over the holiday season.

All 3 ladies were regular attendees of the bootcamp program, part of the fastest growing fitness franchise in the country, Fitness Revolution.  Workouts are 3 times a week for 30 minutes and are challenging but fun, designed for busy people to maximize fat loss and get results.

First place was awarded to Sherri Adams, who lost almost 6% of her bodyweight in the short 7-week time frame.  Sherri lost 2 1/4 inches off her waist and 3/4 inches off the hips during the contest.  Sherri is known for her work ethic and effort at the bootcamp and will receive 3 FREE months at Tuff Girl Bootcamps as her reward!

Laura Lee won the 2nd place prize, losing 3.4% of her body weight during those 7 weeks.  She also lost an inch off her waist and has lost a total of 40 pounds and several inches since starting the program in February. Laura has been known for her dedication and consistency for over 9 months and will now receive 2 FREE months of Tuff Girl Bootcamps.

Laura summed up her experience so far saying, “Without Julie and Tuff Girl Boot Camps, I would not be where I am today.  I feel great, have more confidence, and for the first time in a long time, I don’t mind trying on clothes…Thank you Julie for helping me understand the importance of this program.  The Boot Camp is not just something I know I need to do for myself; I now realize it is something I want to do for myself. ”

Another  winner in the contest was Jessica Edwards finishing 3rd place.  Jessica was able to drop 9 pounds in 7 weeks and also lost 2 1/2 inches in the waist and 1 1/2 inches in her hips.  Jessica has shown amazing determination and consistency since she started the bootcamp program, continuing to improve her strength each month.

Thanks to all participants in the Fall Transformation Contest.  Tuff Girl Bootcamps is dedicated to motivating and inspiring others to make healthy lifestyle changes.  The next area-wide Transformation Contest will start in January 2012. Stay tuned for details.

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!