July workout game plan


July Workout Game Plan

For the month of July our muscle group pairings will be legs/chest and shoulders/back. 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! In July we will regroup from June’s time under tension (3 exercises in a row per muscle group) and will be moving back to one exercise in a row per muscle group. After working our way up in recent months, moving back to one should allow us to increase weight as we begin to increase time under tension again.

New July Exercise/Warmup Additions!

Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which 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! In the month of July we will be adding two new warmup exercises and one new workout exercise.

Single Arm Rubber band Straight Arm Pulldown

  • In the past, our most effective lat muscle workout was the dumbbell pullover. We are now adding to that! The single arm pulldown will be performed from the RIP 60 bars, with rubber bands attached above you. In this exercise, you will grab a handle, extend the arm outward and above your head, and then keeping the arm straight you will pull downward creating a half circle from above your head down to your waist. The tension in the bands will really make those lat muscles work!

 

Pigeon Stretch with Quad Stretch

  • One of the best leg stretches we have is the pigeon stretch. We will be hitting even more of the legs when we add the quad stretch! While tucking that heel into your groin area, instead of extending the other leg out behind you, you will grab your back foot and bring it up toward your back. This will not only work the opposite leg that’s bent, but now also the other leg as well.

 

Wide Legs Hamstring Stretch

Similar to past stretches, in this exercise we will take a wide stance and bend at the hips, activating our hamstrings. However, rather than focusing on both at the same time, we will reach to the right side first, then the left, giving special attention to each hamstring!

We all know that feeling of pain and soreness after we have really worked our muscles to their limit and at Team Afterburn we stress the importance of stretching and foam rolling to help limit that soreness. We also stress the importance of your diet when it comes to weight management, but did you know that your diet help with the soreness? There are several muscle recovery foods that can supplement the stretching and foam rolling in helping us quickly overcome our pains and be at our best for our next Afterburn class!

 

muscle recovery foods

 

  • Blueberries

 

Blueberries are packed with antioxidants, which help prevent damage to our muscles after working out! Blueberries can be consumed by themselves but can also be incorporated into a shake, some yogurt, or any other healthy mixture!

 

  • H2O!

 

Yes, water! If you aren’t staying hydrated, you are likely to get cramps, possibly dizzy, and have a delayed recovery period. The more we sweat, the more water we should be drinking. Plus, drinking water usually helps curb our appetite, which means we eat less as well!

 

  • Foods with potassium

 

Muscle cramps often develop due to a nutritional deficiency, such as a lack of potassium. It’s no wonder runners are always eating bananas! Sweating and lack of hydration are key culprits of potassium loss. Keeping your diet rich in potassium will help in preventing cramps.

 

  • Tart cherries

 

According to the Journal of The International Society of Sports Nutrition, tart cherry juice has been proven through studies to reduce inflammation in our muscles and ultimately decrease muscle soreness!

 

  • Protein

 

Whether its by way of a shake or the foods you consume, we should strive to get protein in our bodies, particularly after a workout! Protein is essential in repairing muscle fibers and replenishing energy!

 

  • Fish!

 

Specifically, salmon is loaded with omega-3 fatty acids which play a key role in reducing muscle inflammation.

 

  • Quickly-digested carbohydrates

Quickly-digested carbs such as white starch and fruit will give our bodies a quick insulin rush and help replenish our glycogen. If you do this shortly after your workout, you will maximize the benefits on your muscle soreness!

 

Muscle recovery foods serve a dual purpose! Not only do they help minimize the soreness we experience, but they are all healthy and fit right in with a diet aimed at a healthy lifestyle! Check out more of what Team Afterburn has to offer at www.teamafterburn.com and ask about our 6 week, no commitment trial package for just $75!

High intensity interval training is one of the most popular and effective workouts today, for individuals from the everyday person trying to improve health, to the seasoned athlete trying to get in the best shape of their lives. So what exactly makes HIIT training so popular? Why is it so different from the normal gym experience? Let’s take a look:

 

HIIT

 

HIIT, short for high intensity interval training, is a training method designed to bring your body to all-out effort of a short period of time (anywhere from 20-60 seconds) with short period of rest in between (roughly 30 seconds). The idea, which we’re sure you’ve heard us say it time and time again in class, is to get the heart rate elevated and then keep it there for the duration of class. Why would we do this? Because this burns the most amount of calories in the least amount of time!

 

Another thing you’ve heard us mention in class is the afterburn effect, otherwise known as the EPOC effect. The EPOC effect is short for excess post-exercise oxygen consumption and is achieved when our heart rates stay elevated to the point where our body continues to work and burn calories for hours after we leave the gym! This is why HIIT workouts are far more effective than standard gym workouts.

 

Aside from just the increased calorie burn, here are a few more benefits from HIIT:

  1. Increased Metabolism
    It’s no secret that as we get older our metabolism starts to turn on us! The EPOC effect, which we get when we combine the high intensity with the intervals, allows the fat burning to start taking full effect before we’ve even left the gym!
  2. Quick and Convenient
    No time for the gym? No problem! Interval training workouts are designed to be quick, easy, convenient, and most importantly, effective! Most routines last 30-45 minutes…who can’t spare that? At Team Afterburn we start each class at 10 minutes after the hour and you are gone by the top of the next hour. 45-50 minutes at most for a life-changing commitment!
  3. No Experience Required
    While HIIT workouts appear to be (and in many cases are) designed for high-level athletes, the beauty is that they are designed to be effective for everyone! At Team Afterburn we focus on the functional aspects of fitness and your life. We focus on exercises that will benefit you not just in the gym, but everywhere else!

 

Are you ready to truly challenge yourself with interval training and make the kind of commitment that is life changing? See for yourself what so many of our members have and are experiencing online at www.teamafterburn.com/testimonials and also head over to Facebook and like us for regular updates and tips at www.facebook.com/teamafterburn. Better yet, though, come down to the studio with your gym clothes and join us for a workout! Hope to see you soon!

low calorie breakfast

 

Despite the common myth that eating healthy means eating boring, it’s simply not true! At Team Afterburn we stress to our members that portion control, meaning understanding your calorie intake vs you’re the calories you are burning, is what it really comes down to. Keeping a focus on low calories foods will allow you to still eat some delicious meals, including breakfast! Let’s take a look at 7 healthy, low calorie breakfast recipes that will help you shed the pounds and still eat great!

1.) Blueberry Syrup and Waffles!

Up first is one of our favorites! All you’ll need for this amazing breakfast is 1/3c of blueberries (frozen), 2 tsp of syrup, 2 waffles (whole grain), and some pecans!

If you microwave the syrup and the blueberries together for a couple of minutes, you will get a nice blueberry-flavored syrup! Top the toasted waffles with the syrup and blueberry mix, along with some pecans, and you have a delicious low calorie breakfast!

 

2.) Tomato on bagel and cream cheese

Once again, we will focus on whole grain for the bagel and we will use low fat cream cheese to keep this one healthy! Using just 2 tablespoons of the cream cheese, spread onto a toasted bagel and top with a tomato slice on each side! This delicious low calorie breakfast will get your day started at under 300 calories!

 

3.) Banana pancakes and PB!

A classic! Adding peanut butter and banana to your whole grain (yes, you see the pattern) batter will give a great taste to the pancakes! Top with some honey on the top and you’re off to another great day thanks to a super low calorie breakfast!

 

4.) Granola parfait

Simply, yet delicious and very low calorie breakfast! About 6 ounces of yogurt (Greek if you’re looking for the protein), 2 tsp of honey, and whole grain (yep) granola! You can top it off with some blueberries or other fruits and this is a cool, light treat which is great for summer months especially!

 

5.) Omelet with bacon and spinach

Did we say bacon? Yes! Well, ok, turkey bacon. Crumble the turkey bacon and mix it with baby spinach, adding both to a nice mix of egg whites. Cook the mixture together on a skillet and serve with some toast! Low calorie breakfast is served!

 

As you can see, breakfast can still be amazing when you’re watching what you eat! Combine great foods like this with a consistent workout routine (like Team Afterburn!) and you will achieve the results you have always wanted! Check us out online at www.teamafterburn.com and come check us out with our 6-week, no commitment trial package for just $75! You can also like us on Facebook at www.facebook.com/teamafterburn.


June Workout Game Plan

For the month of June our muscle group pairings will be back/chest and shoulders/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! In June we will build on May’s time under tension and will be working specific muscle groups for three straight exercises.

New June Class Additions!

Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which 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! In the month of June we will be adding two new exercises to our warmup routine: the Lying Quad Stretch and the Seated Forward Bend. We will also be adding the following new workout exercise to our leg routine:

Split Squat from Step (Bulgarian Split Squat)

  • If traditional split squats weren’t enough, we will be adding an extra element by doing them with our back foot elevated on a step or box. This will create several new challenges, including more focus on our stabilizer muscles, and more room get down into our squat which will create more range of motion for those leg muscles!