Be who you want to be in 2017 | Fitness Program | Team Afterburn

Here’s to a Happy New Year and to getting everything that you want out of 2017 including an awesome new (or continued) fitness program!

In just a couple short weeks you will have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.
How will you harness your potential to create the very best you?
Aside from joining a fitness program, take the following and get all that you want out of 2017:
1. Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. We can all use our imagination to reprogram and manage our self images.
You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.
Self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.
Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.
This imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.
2. Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”
The instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.
The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.
3. Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?
Simply put, develop nostalgia for the future!
In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.
4. I’m The Kind Of Person That…
What kind of person are you?

  • I’m the kind of person that loves sweets.
  • I’m the kind of person that hates exercise.
  • I’m the kind of person that can’t lose weight.

 

OR

  • I’m the kind of person that eats fresh and healthy food.
  • I’m the kind of person that keeps fit.
  • I’m the kind of person that maintains an ideal body weight.

 

Your self image will fulfill any label that you put on yourself. The power is all in your hands.
What kind of a person do you want to be in 2017 and what kind of fitness program will get you there?
If losing weight is something you’d like to do this year, then give us a call, check us out online at www.teamafterburn.com or on facebook at www.facebook.com/teamafterburn, or better yet, come down to the studio and try out a class!

Thanks for joining us for part two of our two-part mini-series on common injuries in the gym and ways to prevent them. On Tuesday we discussed those common injuries and today we will dive in to how we can prevent them with the proper routine at your local gym, Team Afterburn

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.
Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When you head to the local gym and your exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with us here at Team Afterburn, your local gym! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Don’t wait, check our testimonials out online at www.teamafterburn.com/testimonials or like us on facebook at www.facebook.com/teamafterburn. Better yet, come by the studio, schedule an assessment, and take a class!

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you set those fitness goals.

All of a sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring. Today we begin a two-part series beginning with common injuries we experience in the gym, followed up by ways in which we prevent them from happening.
Top 3 Workout Injuries 

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

 

  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Now that we’ve got you conjuring up memories of painful experiences, come back Thursday and we’ll tell you all about the best preventative measures to ensure we are doing our best to keep these injuries from happening again, slowing down our fitness goals, and more importantly keeping us in the gym!

 

Until then, check our testimonials out online at www.teamafterburn.com/testimonials or like us on facebook at www.facebook.com/teamafterburn. Better yet, come by the studio, schedule an assessment, and take a class!

Are you working towards a specific number on the scale? Or are you hoping to fit into a certain size dress or jeans? While having this goal is great, it will NOT ensure your success. If you’re searching for a gyms near me then you are on the right track. That very act of seeking the next step is the first stage of the momentum!

Think about how many people you know who have had a specific number that they wanted to reach. You are probably one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.
How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in to the ONE AND ONLY lesson that you need to know when it comes to fitness, fat loss, and achieving any goal. Listen up; this one is worthwhile.
IT’S NOT ABOUT REACHING A NUMBER. 

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…
IT’S ABOUT LIVING IN THE MOMENTUM. 

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!
Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

Our challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number. When you search for those gyms near me take look at Team Afterburn and realize that we are not only a gym, but a lifestyle and a kick starter for momentum!

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum. You have to find the gyms near me and embrace it!
Visit us today in the studio and we will get your momentum started on the exercise program that will reshape your body once and for all! Until then, check out our amazing testimonials online at www.teamafterburn.com/testimonials to see what’s in store for you!

 

New December Workout Additions!
Sticking with Team Afterburn’s monthly tradition, we will be unveiling some new exercises in December! 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:
1.) Box Toe Touch
 Adding an extra element to the traditional medicine ball toe-touch, the box toe-touch challenges us even more with the need to get our toes even higher, making the exercise even more anaerobic than ever! When we elevate those feet even higher, we will drive that heart rate through the roof!
2.) Runner’s Skip
 The Runner’s Skip is a combination of the reverse lunge and a traditional skipping motion. In this exercise, you will take a big step backward into a reverse lunge, before exploding forward with that back leg into a stationary skip. It’s an exercise that combines both speed and agility, challenging your ability to control your body while asking it to perform multiple movements!
3.) Spiderman Burpee
 A new twist to an old favorite! The Spiderman Burpee starts off like a traditional burpee however instead of both legs kicking back, you will only bring one leg back at a time, then bringing it back up to join the other and finishing the traditional burpee. Alternating from leg to leg will provide you with something you never thought was possible: an even harder burpee!
4.) Elevated Sumo Squat
 When it comes to weights, range of motion is critical! In traditional sumo squat form, you will now be standing on step-up boxes, allowing your squat to go even deeper and maximizing your range of motion. The more range of motion we have, the more we break down those muscles, and of course the harder we work the higher our heart rate jumps!

Fitness classes are a great way to get fit. But what exactly does ‘fit’ mean? Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class. Another will swear by jogging.  Yet another will tell you that dance and biking worked for them.

The truth is that there’s really only one effective way to get fit. 

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training Fitness Classes. 

Strength training fitness classes is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

  • Regular strength training has the following side effects…
  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine of fitness classes will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then visit us online at www.teamafterburn.com or find us on facebook at www.facebook.com/teamafterburn to reserve your spot in one of our fitness classes!

Well, the time for us as your fitness coaches to talk prep work is behind us and the time to talk smart diet decisions is officially upon us as we enter holiday season!

What do holiday parties and get together all have in common?
Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays.
Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.
Want to sidestep those holiday pounds? Although you may not have extended an invite to your fitness coaches at Afterburn, we are going to do our best to be there with you for every temptation and every bite by offering you these words of advice!
Stay Focused
Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.
Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.
The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.
Strategize
Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.
Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!
Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.
Wise Choices
Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.
The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.
Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.
Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!
Exercise is a huge part of the equation when it comes to achieving weight loss.
We are fitness coaches are passionate about seeing you achieve results—without wasting time, energy and effort on mistakes.
There are still a few more classes you can squeeze in before Turkey Day, so check out our schedule online at www.teamafterburn.com or stop by the studio just to chat with your fitness coaches and make sure you are ready to go for the month ahead!

Today we wrap up our two-part series on finding that missing link to workout motivation!

Train Your Mind for Weight Loss:
With your clear and important goal in mind, let’s take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let’s use your mind to conquer both and naturally increase our workout motivation.

 

Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn’t eat, and to naturally begin selecting healthy foods.
Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn’t.
Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.
Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):

  • Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
  • Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.

 

Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it. Cravings aren’t bad…craving the wrong things is bad…and detrimental to workout motivation!
Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.
Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.
Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:

  • Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
  • Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.

 

Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world’s top achievers regularly use techniques like these to accomplish astounding goals.
The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.
These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.
Now that you are ready to accomplish your goals, come down to the studio and let us here at Team Afterburn be part of that workout motivation!

Today begins part 1 of a two-part series on workout motivation and finding that missing link to motivation!

If you’ve ever wished that you were more motivated to experience life at your full potential then this is for you.
Most of us set goals and work hard only to find our workout motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.
The Two Motivators
When you boil it down, you’re motivated by two simple things:

  1. To avoid pain (fear of failure)
  2. To gain pleasure (promise of reward)

 

You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?
Take note as to which motivator works for you – fear of failure, or promise of reward.
Set Your Goal: The first step towards unstoppable workout motivation is to determine your goal. You know you’re unhappy with your body, but what exactly do you want to change? Why is it important to you?
Perhaps you can relate to one of the following goals:

  • You need to lose weight for your health. Your doctor scared you straight or maybe you’ve had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
  • You want to look and feel incredible. You’ve always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
  • You’re worried about your kids. They don’t eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.

 

Come back on Thursday for the conclusion, and most importantly our tips, for how to increase your workout motivation! In the meantime, check out our member success stories at www.teamafterburn.com/testimonials or like us on facebook at www.facebook.com/teamafterburn.

You’ve probably noticed over the past couple of months that we’ve been making an effort to make sure there are always some new exercises each month to keep you on your toes and to keep things exciting! This month we stick with that trend of adding new exercises and also continuing to focus on isolating specific muscle groups:
1.) Plank Jack
➢ Our first new exercise is called the plank jack. As the name suggests, you will be down in a plank position, but rather than just doing the same old boring plank, you will be kicking your feet out and in just like if you were doing an upright jumping jack! It’s always good to continuously challenge our core and this exercise is going to be great for that! This will also allow us to focus more on keeping that heart rate up which can tend to fall while doing traditional planks during an active recovery exercise.
2.) Vertical Mountain Climber
➢ Very similar to high knees, the vertical mountain climber is going to involve driving those knees upward in a very high, hard, and fast motion! However, unlike the high knees exercise, the vertical mountain climber adds in more of the upper body as you extend each arm upward, alternating from left to right, which gives us that extra element to keep that heart rate through the roof!
3.) Alternating Row and Alternating Press on NEW RIP: 60 Straps!
➢ You might have noticed by now that we’ve upgraded our old TRX straps to RIP: 60 straps, which are advanced in many ways! One of those ways is that it has a pin that allows for the left and right straps to either be held in place, or pass through its center point so that one can become longer than the other without any additional adjustments. For the new alternating row, we will have the pin removed, allowing you to row one arm at a time, while the other extends forward, all while allowing the RIP: 60 to support your body weight! This will add an awesome new element to those back days!
➢ Similar to the alternating rows, the alternating press utilizes the straps without the stationary pin, and this time we are in a forward facing position while pressing forward one arm at a time, really focusing on those chest muscles!