HIIT training | Staying hydrated in Arizona | Team Afterburn

Surely by now you’ve heard that drinking water is important to a healthy body, right? Even as a child you’ve heard that you need to make sure you are staying hydrated.




How much is enough, though? Will it actually help when it comes to getting fit? Let’s dive into the importance of keeping your body hydrated!


Why Should We Hydrate?


More than half (60%) of your body is composed of water, which would imply that it’s pretty important. If you think about your body in terms of a machine, it is constantly in motion. You are constantly losing water which means it constantly needs to be replaced! The amount of water in our body shouldn’t be out of balance or else the rest of us will be too!


One common theory is to drink eight, 8 ounce glasses of water every day, which comes out to roughly half a gallon. When you think about all of the water we lose through sweat and going to the bathrooms, many experts are beginning to say that this is just simply not enough to consume, especially if you participate in a fitness program!


One way we can break through the barrier of the 8×8 method is to just constantly sip during the day, even when we aren’t feeling thirsty. Don’t confuse this with overindulging on water, but rather just keeping a steady stream in the tank. One way to do this is to carry a sports bottle with you wherever you go!


Studies have even gone as far as to show that aside from quenching our thirst and replenishing the water in our body, making sure we are hydrated leads to improved brain functioning, less headaches and increased physical performance.


On the other hand, when you are trying to function on a water deficiency you will go through stages of decreased brain functioning, increased headaches and a noticeable drop off in physical performance.


Can More Water Lead to Fat Loss?


Absolutely, drinking water can encourage and lead to overall fat loss in the body. There are two reasons for this:

  1. Increased Metabolism:We have talked about increasing metabolism through eating more, smaller meals throughout the day. Increased hydration can have a similar effect. Water can increase out metabolism for about an hour when we are steadily drinking it. When consuming it cold, it can have an even greater impact on the metabolism. In other words, the more we drink, the higher the metabolism, the more fat loss due to calories burned!
  2. Reduced Appetite:People often confuse hunger for thirst throughout the day, leading to unneeded trips to the fridge or even vending machine! It is also a great idea to drink a glass of H2O prior to eating a meal so that you aren’t encouraged to over indulge when eating!


Health, Fitness, and Hydration


If staying hydrated, losing fat, and performing better weren’t reasons enough to make sure you drink enough water, there are plenty of other major life-altering reasons that you should make sure to treat your water intake seriously! Water can have the following long-term impact on our lives as well:

  • Reduced Risk of Cancer
  • Lower Likelihood of Constipation
  • Diminished Chances of Kidney Stones
  • Better, Healthier Skin


By now, it should be engrained in your mind that hydrating is imperative to a healthy, happy, fit body and lifestyle. So, if you don’t already have one, go out and get a large water bottle that you can keep with you at all times and refill when needed. One that you can bring with you on runs, hikes, and to the gym is even better!


At Team Afterburn we aren’t just concerned with your performance while you are at the studio. We want to make sure your life is the best that it can be for the time you aren’t with us as well! Our memberships include free meal planning, during which time we will make sure to address your water intake! Let us help you achieve your goals! Check us out online at www.teamafterburn.com and on Facebook at www.facebook.com/teamafterburn.


Keeping our metabolism going with small meals and healthy snacks is a great way to encourage fat loss. Believe it or not, this really is an easy thing to do: eat something small every 2-3 hours throughout the day.


Healthy Snacks

However, you must do it sensibly, or else it could actually have the opposite effect and lead to weight gain.

What you are actually eating has to be top priority! If you are eating unhealthy things every 2-3 hours, then you can see how quick weight gain might be the result rather than quick fat loss!

Here are three easy steps to keep in mind when snacking, increasing your metabolism, and encouraging fat loss all day long:

Snacking Tip #1: Watch out for added sugar.

The biggest nutritional item you should look for in your snacks is sugar. Sugars are the number one problem that differentiates healthy snacks from bad snacks! If you can, try and limit the amount of added sugars to hardly any, or even none!

Unfortunately, many snacks that are advertised as “healthy” have added sugars, which will destroy your results. Foods like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.

Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.

Snacking Tip #2: Check the serving size.

Sometimes it might not appear that you are eating much sugar or carbs, but in reality the serving size is tiny and just one bite of something is already doubling up the numbers you read.

Sometimes you need to do some simple math to make sure you aren’t over-indulging on sugars and other bad items. As long as you are aware what is going in your body, you can manage it.

Snacking Tip #3: Homemade and made-in-nature are best. 

Packaged snacks are always an easy option but food in its natural state is always the healthier alternative, or snacks that you’ve made at home with real food ingredients. Even the healthiest protein bar from the store will have preservatives and additives that are absent entirely in natural foods.

A handful of nuts, some fruit, a hard-boiled egg, or some chicken and veggies on a salad are all better options than any snack that comes in a package!

When possible, stick with whole foods found in nature and snacks and meals that you make at home.

Along with healthy snacks and a better metabolism, regular exercise will only aid in helping you achieve your overall health and fitness goals. Let Team Afterburn help you with both! We not only offering a challenge workout program, but also meal planning for our members. Check us out online at www.teamafterburn.com and on facebook at www.facebook.com/teamafterburn.

Oh how we love the burpee! We love to complain about them and try to avoid doing them as much as possible. But have you ever stopped to wonder why we love doing them so much? Surely there has to be a reason, right?! Let’s take a look at where the burpee came from and why we have such a love hate relationship with it!

A Brief History
The burpee gets is name from a physiologist back in 1939 named Royal H. Burpee. In its early stages, the burpee was designed as part of a physical fitness test. The original exercise was not exactly the burpee we know and love (hate) today, but was still an effective exercise.
The burpee was never meant to become the incredible fitness tool that it is today. The burpee was originally designed to be done 4 times in a row, and would measure a participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood in an attempt to understand their overall fitness rate.

The  Evolution
Despite its original intended use, the burpee has been modified over the years into what we are familiar with today. Let’s take a look at the evolution of the burpee:
Original: While squatting, place both hands on the floor in front of you. Kick your feet back behind you, putting your body into plank position. Then, jump your feet forward and return to standing position. Perform 4 times in a row, measuring heart rate before and after.
Modern: Squat down and place both hands on the floor in front of you, just outside of your feet. Kick both feet back into plank position. Perform a pushup and then return to the plank position. Jump both feet back in toward your hands then explosively jump up into the air, reaching arms straight upward toward the ceiling. 4 in a row? Ha! Perform as many as your trainer tells you to!

The Most Effective Exercise Ever?
A burpee is a six-movement exercise that effectively and vigorously challenges our body in six separate motions in a very short span of time.
Burpees tend to challenge everything about our physical fitness: our lungs, our legs, our arms, and most importantly…our calories. Burpees blend together agility, strength, coordination and stamina all while burning fat.
So the next time that you are told to do a painful amount of burpees, just smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you incredible results in the shortest possible time (just like Team Afterburn!).

Check out what burpess have done for our members online at www.teamafterburn.com/testimonials and on Facebook at www.facebook.com/teamafterburn. We can’t wait to see you at the studio!

May Workout Game Plan
The more we can condition ourselves to utilize the same amount of weight under longer periods of tension, the quicker we will see our overall ability to increase weight from month to month! Last month we increased the focus to four consecutive exercises per muscle group while trying to use the same weight we used last month.
The more we focus on that increased time-under-tension, the more you will notice your ability to increase in weight when we move back to just one muscle group in a row! Our time-under-tension focus works on a 4-month cycle (increasing consecutive exercises by one every month for four months, and then back to the beginning), so that gives us ample time to really break down and build up those muscles to get the most out of our workouts!
In May we will be back to one muscle group at a time, resetting our cycle and allowing us to again build up weight and increase time under tension!
New May Workout Additions!
At Team Afterburn, we are constantly striving to keep the routines fun and fresh by adding new exercises each month! Some of them will be altogether new to our members, while a few will be twists on some of our old favorites! Let’s take a look at the newest additions for May:
1.) Mountain Climber with Push Up
➢ Just like we would typically do with mountain climbers, we are in the pushup position and driving those knees toward our chest. The harder and faster we are able to drive those knees, the more metabolic we make the exercise. This time, however, we are adding in a pushup to not only add to the cardio element, but also add a chest exercise as well! Similar to fast feet with touchdown, we will do 10 mountain climbers before doing 1 pushup, and then repeat the pattern for the duration of the exercise!
2.) RIP 60 Front Raise
➢ In this exercise, we will be holding onto the RIP 60 handles and leaning back with all of our weight. Always remember that when it comes to the RIP 60 exercises, the further you are leaning back, the harder the exercise will be! For this exercise, you will keep your arms locked without bending them and lift them straight up over your head, pulling your body to an upright position. This is an excellent shoulder and lat workout!
3.) RIP 60 Mountain Climbers
➢ For this exercise we will be facing away from the RIP 60 station, holding the handles of the ropes near our chest, under our arms, effectively putting ourselves in an upright mountain climber position! Of course, the closer to the wall we are, the harder it gets! By utilizing the RIP 60 station, we are activating more of our core muscles as we work to stay balanced and in that pushup position! From there, we begin driving the legs up toward our chest, sprinting up that mountain!
4.) RIP 60 Jump Jacks
➢ We sure love the RIP 60s and so should you! These are an excellent way to add some fun, challenging twists to our favorite exercises, including jumping jacks! For this exercise, you will be holding onto the RIP 60 handles and allowing your weight to be supported as you lean back. Similar to jump squats, you will perform the jumping jack motion by jumping out and in, with the only difference being that your arms will stay forward as you hold onto the ropes. As you come out, challenge yourself to let those knees bend a bit into a bit of a squat. We promise that jumping jacks have never had such a cardio element!

There are lots of lazy people out there with no motivation. After all, it’s the easiest path to take, especially with all that we have going on in life.




People who would rather spend their time relaxing on the couch than going anywhere.
People who choose fast food over making dinner at home every day of the week.
People who would rather have dental surgery than go to the gym!
We are all entitled to a day of rest from time to time, but it seems that a majority of people are making it the norm!
Do you fit the description of being lazy? Take a look at some of the key characteristics:

  • You are regularly inactive.
  • You’d rather sit on the sidelines and watch others than actually be actively involved
  • You tend to have a number of excuses for not being active.
  • Even when you are active, your goal is to find the easiest route possible.


If you meet some or all of those characteristics, don’t worry, there are some very reasonable explanations for why people feel that way. Luckily, there are also ways to overcome these issues as well:

  1. Lack of Sleep: A lack of sleep is directly related to a lack of motivation which in turn is directly related to laziness. We need to do our best to get 8 hours of sleep each night in order to maintain enough energy to get you through the day. Although not always realistic, 10 hours of sleep would do wonders for us!
  2. Too Much Caffeine: The caffeine crash is a true struggle! That morning jolt may be exactly what we need to get going, but it gives way to a lull in energy later on. If we can rely on natural energy to get us going, we can avoid that inevitable crash that comes along with caffeine.
  3. Forming Bad Habits: Eventually we do things so often that they become habit. Including being lazy. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit is easy as long as we actively commit to it! Change your routine and consciously think about doing something different and before you know it, the couch won’t even be on your mind!
  4. Inactivity: Many of us have sedentary jobs which get our bodies used to being inactive. Even something as simple as a 30 minute walk at some point in our day will keep those muscles active and not wanting to hibernate. Once you have started those walks and do them consistently, your muscles will be ready for more!


Laziness grows when we ignore the voice in our head telling us to be active and instead give in to that other voice that just wants to lay back. There is nothing wrong with relaxing, but it’s when we make it habit and ignore the fact that we need to be healthy that it becomes a problem!
Let’s make today the day you will kick laziness to the curb and find the motivation!
Let’s make today the day that you will take action toward achieving your goals and locating that motivation!
Let’s make today the day that you will listen to that little voice of reason and again, find that motivation!
Call or email today to schedule your first workout. Check us out online at www.teamafterburn.com or on facebook at www.facebook.com/teamafterburn