Our member refferal Jacket promotion got so much interest that we decided to hold it over for another month. That’s right! Now until February 28th if you refer a member that joins on a standard membership you get a free awesome Team Afterburn Jacket FREE!
So hurry this will end on February 28th 2019!
February Workout Game Plan
For the month of February our muscle group pairings will be Back/legs and Chest/Shoulders. 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 January we will decrease from time under tension ( two exercises per muscle group) and will be moving down to one exercise per muscle group.
New February Exercise 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 January we will be adding two new workout exercises and one new warmup exercise.
RB Push Ups
Staggered Push up
Dive Bomb Push to Push Up
Your time is valuable, and you want the minutes you spend on your workout to count. It’s frustrating to work hard for hours in the gym every week, only to see the number on the scale stay the same or your clothes fitting the same, or even worse, increase. If you’ve been struggling with weight loss even though you’re spending hours on the elliptical or treadmill, it’s not your fault. Your body just needs something different.
Our bodies are smart- sometimes, too smart for our own good! When your body is used to the same old same old (such as pedaling away on the stationary bike or hiking up floor after floor on the stair machine), your metabolism and muscles adapt. As your physical activity becomes the norm, your body no longer has to work as hard, and you’ll start to see a plateau in your weight loss. The more variety you have in your workouts, typically the longer you will continue to see results. Keep in mind, everyone plateaus eventually…. last I checked, there was no one faster than a speeding bullet like Superman!
Remember the saying, “the more you give the more you get”. That goes for your weight loss too. When you increase your intensity, you increase your burning power and it doesn’t take as long. You are better off going all out for short durations than going for long bouts of steady state exercises. This is why High Intensity Interval Training is so effective and gaining so much popularity. You get more results for less time.
Have you ever heard, weight loss is 80% diet? Well here’s a reality check, you can lose weight with diet alone but you can’t lose weight with just exercise if your diet is bad enough. That is, you cannot outwork a bad diet! If you don’t have a handle on your diet, you’ll never get a handle on your weight.
To achieve the quickest results, minimize plateaus, and see real change over a long period of time, do all of it! Each one will help you get through a plateau but combining all of them will smash plateaus!
Had enough of pedaling your life away on the elliptical? At Team Afterburn we combine it all and then some! Every day of the week, we challenge your body with something new and different, so your muscles are constantly working hard to adapt to challenging workouts. You’ll work out in a small group with people who are at a similar fitness level, keeping you challenged and motivate you to push yourself (and each other) harder than you thought possible. Our combination of cardio and resistance workouts utilizing high intensity interval training modalities help you shred fat and keep your metabolism in fat burning mode long after you finish your workout. Most importantly, our monthly (or weekly, depending on your needs) progress check-ins and nutritional support are key in helping you get the body you’ve always wanted. Try us out for 6 weeks for only $75 to see how what we do can change your body and change your life. You can also check out our Facebook page for more helpful fitness tips. We can’t wait to help you feel the burn!
How’s your current exercise routine treating you? Do you feel stuck in a rut, even though you’re doing all the same things that kept you in shape over the summer? Maybe you’re burned out on your usual routines, or find that your cardio just isn’t helping as much as it used to. Enter high intensity interval training, also known as HIIT. The reason you feel like you’ve hit a plateau is you probably have. Doing the same cardio exercise over and over (this is called “steady-state” cardio) three times a week will improve your health, but you won’t see the same dramatic loss in body fat and gain in muscle. Let’s take a closer look at HIIT and why it’s become so popular as a training strategy.
High intensity interval training is alternating between two activities that require a fast speed and then a less fast speed for less time. Excessive aerobic activity can decrease testosterone levels, increase cortisol production, weaken your immune system, and stop strength gains. While any kind of cardio is good for you, performing the right cardio can trim your body down while increasing strength and muscle. Luckily, HIIT produces the same health benefits as traditional cardio training, but in less time.
Many different exercises count as HIIT training, but one of the most common is jogging for a minute, then running as fast as you can for a minute, then alternating back and forth. The extra burst of energy burns more fat and builds more muscle than simply jogging at a leisurely pace for a mile. If you’re just starting out with HIIT training, here are three quick workouts that will get you going:
1. High Knees; jumping jacks; sumo squats; repeat 3 times (20 sec. work, 10 sec. rest).
2. Pushups; squats; butt kicks; triceps dips; side lunges; repeat 3 times (45 sec work, 15 sec. rest).
3. Pushups; squats; butt kicks; triceps dips; side lunges; jumping jacks; sit-ups; repeat 3 times (45 sec work, 15 sec. rest).
HIIT training is only effective if you’re doing each type of exercise right and really pushing yourself. You will save you hours at the gym every week with High Intensity Interval Training. Team Afterburn workouts are HIIT style workouts with dynamic warm-up stretches, paired workout partners (to really help get that intensity up), introductory evaluation with nutritional guidance, monthly reevaluations meetings, and scheduled workouts that best fit your busy lifestyle. If you need a challenge or your not getting what you need from your current workout routine and want to feel your best each day, give Team Afterburn a call or visit our website for our 6 week trial for only $75. You can also check us out on Facebook for more helpful fitness tips. Happy training!
As many of you already know, we converted software providers for Team Afterburn. Although the conversion started back in September and was scheduled for completion in November, it was just finalized. With any software conversion, there are issues that arise, and we are diligently working to resolve them as they come up. Currently, only the Apple app is available. We were told the Android app will be available on Monday, 1/7/19 but no exact time has been given to us but you can still schedule classes using a web browser. If the below instructions don’t work for you, text Andrew at 520 431-8048 to schedule your desired classes for next week.
If you have an Android phone or you do not want to use the app, you will need to use a web browser either on a desktop or mobile device:
1. Go to www.teamafterburn.com
2. Click on “Member Login” in the upper right-hand corner (on the desktop)
3. or click the menu button at the top corner and scroll all the way down to “Member Login” (on a mobile device)
4. Go to the desired day that you want to schedule for
5. Click on Sign Up Now
6. It will ask you to Log In or Create an Account. Do NOT Create an Account, click on “Need a new password?”
7. Type in the email you have on file with Team Afterburn and click next
8. Check your email for further instructions
For iPhone users that have NOT installed the App:
1. Download the “Team Afterburn” app from the App Store.
2. Once loaded and you are past the notification screen it will ask you to ‘LogIn’ or ‘Register’. DO NOT select ‘Register’, click on ‘Forgot Password?’ and follow the instruction from there.
For iPhone users that have installed the App:
1. If you have logged in already and are getting the error message ‘Client does not exist’ you will need to log out and use the reset password feature. This is due to the fact there were duplicate profiles created from selecting the ‘Register’ option. Those are being resolved as we find them in the software.
2. If you are logged in and are receiving the error message ‘No membership privileges’ you selected ‘Register’ when you first installed your App and do not have the correct contract associated with your account. You can reach out to us to get that resolved.
Again, if you run into any issues, text Andrew at 520 431-8048 to schedule your desired classes for next week. We apologize for any inconvenience this may have caused and truly appreciate your understanding!