Whats new for April

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April Workout Game Plan

For the month of April our muscle group pairings will be shoulders/chest and back/legs. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! Last month we increased the amount of time spent on each muscle group to 2 consecutive stations per group for two of our resistance workouts during the month. This month, we will go back to one muscle group at a time in hopes that the additional time under tension from the previous month will allow us to go heavier this month!

New April 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! Adding new exercises allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! Let’s take a look at the newest addition for April:

  • Single Arm Dumbbell Incline Chest Press with Low Hold (alternating)
    • Another “hold” exercise! We are truly stepping up the game in challenging our members to give everything they’ve got, each and every workout! In traditional incline press form, you will hold one dumbbell low, above the chest, while the other extends upwards. Once you bring the upright arm back down, you then alternate and that arms holds low while the other arm extends upwards. You continuously alternate in this pattern for the duration of the set.
  • Lying RIP60 Leg Curl
    • If you thought leg curls on the stability balls were tough, wait until you get your feet in the RIP60’s! The movement on this exercise is very similar to the stability ball leg curls, however you will not be able to rest your glutes on the ground this time and avoid the hamstring work! This one will put your legs to the test!
  • Squat Hold, Alternating Reverse Lunge
    • While holding a deep squat, you will alternate bringing one leg back at a time into a reverse lunch. Before switching legs, you will always come back to the squat hold and then lunge back with the opposite leg. Once again, this exercise takes it up another level and hits several areas of both legs on the same station!

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We love to talk about and promote the right foods to eat. What about the wrong foods, though? In today’s Afterburn Blog, we’d like to shed a little light on some of the unhealthy foods you should keep out of your kitchen and off of your plates! Take a look at these five foods you’ll want to avoid when going out or going to the grocery store if you goal is to shed the pounds!


unhealthy foods


Refined Grains

Unhealthy foods in this category will be things such as white bread, white rice, and those ultra-tasty baked goods. Refined grains don’t contain any fiber, which means our body will digest them faster and lead to a potential increase in our blood sugar and spike our insulin levels.

A good alternative to this would be whole grains or simply healthier versions of refined grains such as brown rice and whole-grain bread.



We love to top our food off or flavor it up with a little (or a lot of) sugar! Juices, flavored treats, condiments and even many sauces contain added sugar that can sneak up on our waste lines! Not only that, but a high intake of sugar can lead to cardiovascular disease and even diabetes as well. Even fruit is packed with natural sugars that can be too much for out body if we aren’t eating in moderation. If you want to keep the belly down, then keep the sugar down as well!


Processed Foods

Things that are packaged, canned, or even processed meats are going to fall into this unhealthy foods category. Processing impacts the nutritional value of foods and typically contains several unhealthy additives like salt, fat, and sugar.


Greasy, Fried Foods

This category of unhealthy foods probably goes without saying, but for argument’s sake, keep the pizza, burgers, fired chicken, and French fries to a minimum! These foods give us the unhealthy fat that we don’t want! We would be better off sticking to unsaturated sources of fat and not sources that will increase the number on the scale and once again increase our risk of diabetes.



Ok, maybe we didn’t save the best for last this time. We will be realistic in saying that we don’t expect you to change your lifestyle entirely. However, moderation with alcohol, perhaps even more than with other things, is crucial! Alcohol contains empty calories, sugar, and carbohydrates that serve us no benefit! Additionally, the effects it has on our state of mind, our ability to work out and be productive, and ultimately reach our goals should be a no brainer!


For more tips like these and many others, visit us online at www.teamafterburn.com and on Facebook at www.facebook.com/teamafterburn!


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While it’s important for us to have healthy eating habits, it’s also important to make sure our kids are eating healthy and getting good nutrition as they grow as well! Healthy snacks are a great start!


healthy snacks


With Spring Break upon us, many of us will have a week full of kid’s at home and naturally kids love snacks! So how do we avoid a week full of junk food for our kids? Take a look at these surprisingly healthy snack options for your kids, not just on Spring Break but all the time!

Popcorn: Popcorn is a whole grain and is packed with fiber! Avoid loading it up with salt and butter and you’ve got a hit with the kids!

Cookies: Yes, cookies! Use the right ingredients and you can make cookies healthy! Whole wheat pastry flour and rolled oats make great substitutes/additives along with applesauce in place of butter!

Peanut butter: Adding peanut butter to almost anything makes it great! Bananas and celery both pair great with peanut butter and kids love it! Add some raisins on top of the celery and peanut butter and you’ve got ants on a log, a classic!

Chocolate: Want your kids to eat fruit or some protein –packed nuts? Dip them in chocolate!

Chips and Dip: Chips alone aren’t that bad. They have a nice serving of fiber. When we use healthier dips, such as hummus, it can ultimately be a healthy snack! Use pita bread instead of chips and you are in even better shape!

Frozen fruits: Something about freezing grapes and strawberries and other fruits really appeals to kids! Especially when they are playing outside all day in the warm Arizona spring weather!

Our kids love snacks. There’s no way around it! So, rather than taking them away and starting our kids off by hating the idea of being healthy, let’s modify those snacks and make them like the idea of being healthy! Healthy snacks are key! For more dieting tips and to get started on your journey to a healthier you, check us out at http://www.teamafterburn.com/6-weeks-trial-membership/.

Creating healthy habits is never easy. However, they sure do make life easier! Creating a healthy habit takes a lot of energy and commitment to successfully accomplish and implement.



healthy habits


We have lots of habits that we don’t think twice about, such as brushing our teeth, putting on the seatbelt, and unfortunately eating bad food on the couch in front of the TV! Once created, a habit is easy because our minds do them without needing to really process anything or think too much.


What if we could create a habit for our health and fitness goals? Lucky for us, we can! If living a healthy life and achieving those goals you set is truly important to you, then wouldn’t that energy and commitment be worth it if the reward is a healthy habit on autopilot? Sure seems like it!


What are some additional healthy habits we could create that would better our lives?

  • Hungry for a mid-morning snack? Reach for that orange or nuts or another healthy item!
  • Free time on the weekend? Meal plan for the week ahead!
  • Saturday morning? Go grocery shopping and get foods you KNOW are healthy!
  • Frustrated, upset, or just full of energy? Head to a class at Team Afterburn!



Habits are simply a behavior. The more we do things, the more routine they become, and the less of a burden they become. When we build things into our schedule, they no longer seem difficult, but rather just a part of our daily routine! The same way we have our typical morning rituals for going to work, we can have rituals for our health and fitness goals!


You don’t have to figure this out alone! Let us be there with you along the way and help you create your healthy habits! At Team Afterburn we strive to help you not just in the gym, but outside as well, including tips for meal planning and making better overall choices! Check us out online at http://www.teamafterburn.com/6-weeks-trial-membership/ where we offer a 6-week, no commitment trial package for just $75! Feel free to take a look around at our numerous member success stories and reviews on Google and Facebook as well!