Healthy Food | Seven Hacks to Healthier Food – Part 2 | Team Afterburn

Today we wrap up our quick two-part series on healthy food hacks with hacks 5-7! We know its hard to stick to a diet of healthy food and just like many other aspects in life, there’s no reason we can’t find some hacks to make healthy food easier as well! Take a look at these three tips and, combined with Tuesday’s tips  you should have a great head start toward your healthy food goals!

Healthy Food Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Healthy Food Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.


Healthy Food Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.



Start using these Healthy Hacks today and enjoy a leaner physique quicker than you could imagine! While you’re watching the inches melt away, check out our member testimonials online at, like us on facebook at, or better yet, come to the studio and sit down with us to talk about the next steps in your goal toward a healthy diet and overall healthy lifestyle!

The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal.
Well, we see no reason hacks can’t be used to benefit our healthy diet either!

Over the next two blogs, Team Afterburn will be taking a look at the idea of a healthy diet and why it seems to be so hard for people to follow! The reality is that it doesn’t have to be. By following the tips we will present over the next two posts, you’ll see that a healthy diet is as easy as a simple hack!


There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! We will give you 7 of our most effective Fat Burning, Healthy Diet Hacks, with No’s 1-4 coming in today’s post and No’s 5-7 coming on Thursday!


Healthy Diet Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.


Healthy Diet Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.


Healthy Diet Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.



Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.



These were just a few of the “hacks” we’ve uncovered to make a healthy diet easy to make a regular part of your life! Come back Thursday to see the final 3 hacks from Team Afterburn! However, in the meantime, check out our member testimonials online at, like us on facebook at, or better yet, come to the studio and sit down with us to talk about the next steps in your goal toward a healthy diet and overall healthy lifestyle!

Today we give you the final installment of a three-part series on some of the biggest and sometimes most overlooked reasons to make gym training a bigger priority! Today we take a look at reasons 15-21:

  1. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
  2. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
  3. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
  4. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
  5. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
  6. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
  7. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.


We appreciate you spending the past week following along in this three-part series and we hope you’ve gotten more than enough reasons to make that choice to better your life through gym training! Take it to the next level, though, and come by the studio and sit down with us to discuss your goals and get started on gym training with us! In the meantime, check out the kind of results our members see on a regular basis at or like us on facebook at

Today we begin part two of our three-part series on some of the biggest and sometimes most overlooked reasons to make your health and fitness a bigger priority and find a gym! Today we take a look at reasons 8-14:

  1. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
  2. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? When you find a gym, you’ll tap into your inner child as you find a mode of exercise that gets you excited.
  3. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
  4. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
  5. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
  6. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
  7. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.


Check back on Friday for the final part of this blog series and get seven more great reasons to make that choice to better your health and fitness and find a gym! In the meantime, in  your search to find a gym, take a look at the results our members see on a regular basis at, like us on facebook at, or better yet, come to the studio and check out a class and sit down to discuss your health and fitness goals!

The number one reason that most people are out-of-shape is that they don’t exercise enough, despite virtually everyone having access to a local gym!

It’s definitely not an understatement to say that just simply getting up off the couch and into the local gym is at least half the battle! Sometimes it just takes seeing the overall benefits of exercise to truly appreciate why you need to make that choice and make that commitment!
Over the next three blog posts, Team Afterburn, your local gym, will give you a list of 21 reasons why you should, and in all honestly need to make that commitment to your health and fitness! If at any point you need motivation or encouragement, simply read over this list and the following two later this week and remind yourself of why you make the choice to better yourself!


  1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
  2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
  3. You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
  4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
  5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
  6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
  7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.



Check back on Wednesday for part two of this blog series and get seven more great reasons to make that choice to better your health and fitness! In the meantime, take a look at the results our members see on a regular basis at, like us on facebook at, or better yet, come to the studio and check out a class and sit down to discuss your health and fitness goals ad how you can be part of your local gym!

Nutrition & fitness go hand in hand. Here’s a perfect example of how.

The correct answer to the following question will shock you.
Would you survive longer on a diet of just water OR on a diet of water and refined sugar?
The answer: You would survive longer on just water.
How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient and detrimental to both your nutrition & fitness.
It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you’re left with are empty calories.
The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.
So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
And it doesn’t end there…


  • Sugar creates false hunger which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
  • Sugar promotes aging.
  • Sugar weakens your bones – making you vulnerable for osteoporosis, and weakens your teeth – making you vulnerable for cavities
  • Sugar in excess is stored as fat
  • Sugar can impair brain functioning

If you’re still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.
The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.
Go through the foods in your home and you’ll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy’ items like weight loss bars.
Where does this leave you?
Your personal judgment determines the foods that you eat and the foods that you avoid. It is our hope at Team Afterburn that you approach sugar with new eyes for the benefit of your own nutrition & fitness.
While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn’t. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.

Use your judgment wisely and limit your sugar consumption!

If you think this sounds like a major change or just needs some help along the way, come talk to us at Team Afterburn and we can provide you with customized meal plans as part of your membership! Visit us online at, like us on facebook at, or better yet come down to the studio to check out a class and sit down for an overall assessment of your nutrition and fitness goals!

Whether we want to believe it or not, the holidays are right around the corner, which often means eating too much and missing workouts. Improving our health & fitness at a cardio gym now is the key to avoiding that downfall!

Instead of stating next year even worse off than we are now, let’s focus (that’s right, focus) on getting our game plan ready for the big challenge ahead!
Rather than overwhelming ourselves by thinking about 2017 already, let’s just take it 30 days at a time. If we prepare ourselves over the next 30 days, then you could ride out the holiday months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.


Take a look at these 5 tips to make a regular part of your health & fitness routine over the next 30 days (and beyond):

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.


2) Work Out 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.


3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.


4) Focus on Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.


5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.


Remember, the next 30 days is going to come and go regardless of our fitness agenda. So why not make the most of our health & fitness during that time anyway then? If the task sounds difficult, that’s what we are here for at Team Afterburn! Visit us online at, like us on Facebook at or better yet, come down to the studio and talk with us to get started on your journey to a better lifestyle!

Team Afterburn | Health and Fitness | 7 characteristics of fit people

It’s no secret that the fittest people make health fitness fitness a lifestyle. We won’t deny that at Team Afterburn. What we will deny though is that you have to do it all on your own! Take a look at these 7 common characteristics of fit people and we’ll tell you exactly how and why we are here to help you make each of these a characteristic of yourself, too!


1. Fit People See Each Day with Perspective


Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. We all hit bumps in the road on our path to being happy and healthy but that’s all they are, just bumps. Don’t dwell on a bad meal or a missed workout…just make up for twofold the next time you’re at Team Afterburn!


2. Fit People Know Their Bodies


We say time and time again at Team Afterburn that nobody knows your body better than you! You know how to push yourself in the gym, and you know what things affect you and how outside of the gym. Keep yourself accountable in those regards!


3. Fit People Find Ways around the Reasons


Our lives are full of reasons to skip the gym and not eat healthy. We get it! That is exactly why we offer a convenient 45 minute class and built-in nutrition planning! Let us do the hard work…we just need you to show up!


4. Fit People Eat and Sleep Well


Take advantage of our nutrition and meal planning, designed by certified nutritionists, to help get you on your path to fit! When we eat better and get the right amount of sleep, we perform even better in the gym. Everything works together and feeds off on another so don’t neglect any areas of the fit lifestyle!


5. Fit People Track Progress
As with anything in life, you are much more likely to hit your goals when you are measuring your progress towards them. Don’t miss out on your monthly reassessments here at Team Afterburn and let us work with you on making sure you are moving in the right direction! We will discuss your habits outside of the gym and what to focus on while you are here. The reassessments are vital to your success!


6. Fit People Think during Exercise


Don’t just “go through the motions” when working out. Work out with a purpose! On weight days, make sure you know the muscle groups you are working and on cardio days make sure you are getting the most out of that cardiovascular system! On top of that, start planning your next meal, or meals. It’s always best to plan your diet with a fit frame of mind!


7. Fit People Lean on a Trainer


Staying fit and getting on that path to a health fitness lifestyle is not easy! Sure, it becomes easy over time, but in the beginning it can be daunting. So, let us help with that side of things so that you can focus less and still get the most out of your lifestyle!


Visit us online at or like us on Facebook at or better yet, come down to the studio and talk with us to get started on your journey to a better lifestyle!


Changes to our schedule!

As we gear up to head into the last few months of the year, many of us experience changes in our daily routines such as kids going back to school or even some of you heading back to school either as students yourselves or as teachers! Also, as the year goes on, sunset approaches earlier and earlier. Because of these changes, we will be removing the 7:10 pm class from our schedule beginning Sept 5. Not to worry, this is a planned seasonal change in our schedule and we look forward to our late gym sessions once again when the season shifts back that direction!


So, for those of you late night gym rats, we will still have the 6:10 pm class available Mon-Fri, but beginning Sept 5, we will no longer have the 7:10 pm class. As always, if you have any questions at all about this or anything else, please let us know!


Also, on Labor Day, September 5, we will not be offering our 5:10 or 6:10 pm classes. All morning classes will remain the same, but the latest session we will be offering that day will be 4:10 pm.


New September Workout Additions

For those of you who have been with us long enough, you know that at Team Afterburn you get a new set of workouts each and every month! Well, in September we are raising that bar even higher by adding in some brand new exercises that we haven’t used in past Team Afterburn workouts. Let’s take a look at the newest additions:

  • Cross Squat Jump
    • The Cross Squat Jump is going to be a twist on one of our favorite cardio exercises, the squat jump. With the cross squat jump, we will be infusing some core movement by reach down and across our body during the squat to touch each foot, which will activate our core muscles in addition to the awesome cardio element!
  • Pushup with Hand Release
    • The Pushup with Hand Release is going to be an excellent complement to our resistance workouts! During this exercise, in addition to the standard pushup, you will be raising both hands and feet off the ground (like a superman) when you come down in the pushup. This will allow us to work both our back and our chest in the same set!
  • Dive bomb pushup
    • This variation of the standard pushup will again allow us to work multiple muscle groups at the same time. In this workout, we are in a downward dog position, which is basically a pushup position with our glutes raised up, causing tension and resistance in our shoulders and hamstrings when we do our pushup in addition to the chest element we are already getting!
  • Isolations
    • In previous months we have alternated between muscle groups as we moved from station to station in order to give our muscles a rest. This month, we will be spending longer period of time on certain muscle groups to really isolate and break down the muscles in that group.