The Team Afterburn Assessment | Weight Loss Accountability | Team Afterburn

One of the biggest factors in achieving your goals is going to be weight loss accountability. When you don’t have to go on the journey alone, it makes reaching those goals so much more realistic, and even easier! At Team Afterburn we make it a point to be your number one weight loss accountability partner along the way! This all begins on Day 1 with your initial assessment, which you can look at as your first step toward your goals.

weight loss accountability

The assessment covers a wide range of topics, which all leads to each of us learning more about each other and you becoming more educated on what’s to come! During the assessment we will learn all about your personal, physical, and diet habits, along with your history in each of those areas as well. The more we know about you, the better we can determine what will help you reach your goals more effectively and the more weight loss accountability we can provide!   We will also record all of your starting numbers, including height, weight, body fat percentage, and body measurements. When we have tangible goals (numbers we can see moving), that weight loss accountability is taken to another level! You will also be educated on what we do, why we do it, and how we do it! Check out the link below to watch a short clip on what you’ll experience during the assessment process and to also take advantage of our 6-week, no commitment trial package!

get rid of back fat


Getting our bodies to look how we want is already challenging enough. It’s even harder when we don’t really know what to do to get there! Getting rid of belly fat is something we’ve been trained to understand for years, even if we often neglect to follow the advice! How do we get rid of back fat, though? In today’s Afterburn Blog we will be discussing how to get our back looking how we want!


HIIT (High Intensity Interval Training)

In our recent blogs you might have noticed that we have placed a heavy emphasis on the type of workouts we do at Afterburn. That’s because HIIT is effective in many ways! You don’t need to do cardio for hours on end to see results. In fact, HIIT workouts of around 30 min will go a long way in helping us get the body we want and get rid of back fat!

Numbers can be deceiving. Sure, doing cardio for long periods of time can burn lots of calories (after all, you did it for so long), but many studies have shown that shorter HIIT workouts burn fat at a tremendously higher rate which is the goal when trying to get rid of back fat!


Compound Exercises

We focus on four primary muscle groups at Team Afterburn, but we always stress that doing the exercises with proper form and full range of motion will help to work out many other muscles at the same time, which makes most of our exercises compound exercises. These exercises also burn more fat and calories, even when at rest.

Key Afterburn exercises to get rid of back fat: Rows (we have many variations), Bird Dogs, Overhead Extensions, Deadlifts, Kettlebell Swings, Pullups, Pushups



Of course, when it comes to reaching our health and fitness goals, you can’t avoid the diet! We say it time and time again at Team Afterburn:  You can’t outwork a bad diet! If you need tips or advice on how to structure your diet or just some quick ideas, let us know and we are more than happy to help! Dieting will be very important when trying to get rid of back fat!



One last thing worth mentioning is stress! Those pesky love handles are actually partly the result of stress! Stress can lead to lower back fat which turns into those love handles. If lower back fat is your primary issue, try identifying some points of stress in your life and looking for ways to reduce that stress!


For more tips, blogs, ideas and a great workout, visit us online at and check out our 6-week, no commitment trial package for just $75 and become part of the Team!

shoes for HIIT


One question we are often asked by new members is what kind of shoes are needed for high intensity interval training (HIIT) workouts. We have a feeling that this question might be one that even our current members wonder! So, in today’s Afterburn Blog we have decided to discussed the things you should consider when getting shoes for HIIT workouts.


As with any activity we do, having the proper shoe makes a huge difference! We wouldn’t wear hiking shoes to run a marathon! The same principle applies to shoes for HIIT.  One thing to keep in mind is the variation in the workouts we do at Team Afterburn. A common shoe for HIIT workouts is a standard running shoe. However, running shoes are geared to keep you on the front of your feet which can lead to an unstable workout. If you’ve heard our coaches talk, stability muscles and the importance of proper form is key, so you do not ever want to have instability when doing a HIIT workout!


What you also don’t want are shoes that are too restrictive. You want to avoid heavy shoes that don’t have much give to them; for example, basketball shoes or hiking shoes. The best course of action is to find a shoe that has a great balance of stability and flexibility, which are referred to as cross-trainer shoes. When shopping for shoes look in the area of cross-trainers or ask an associate to direct you.  Keeping our feet healthy and happy is a huge part of success at Team Afterburn which is why shoes for HIIT is a very important consideration!


For more information about Team Afterburn and our 6-week, no commitment trial package for just $75, visit

When it comes to our fitness goals, many of us have one thing in mind: bell fat. We can work out as much as possible, but the reality is that we cannot outwork a bad diet! In today’s Afterburn Blog we want to focus on foods that burn belly fat. We’ve come up with some dietary habits and food choices that will help a great deal in burning that belly fat!


foods that burn belly fat


  • When thinking of foods that burn belly fat, one of the top culprits to point the finger at is sugar! We tend to love foods and drinks that are sweetened by sugar. Our bodies get filled with fructose when we eat sugar and we turn it into fat! Moving forward, go for the sugar free version of drinks and avoid foods that you know are filled with sugar, particularly candy!


  • Another food that burns belly fat is protein! This macronutrient has been shown to reduce our appetite and boost our metabolism. This can lead to eating less and gaining better eating habits overall, which will in turn lead to reduced belly fat!


  • No more carbs! If we are looking for foods that burn belly fat, carbohydrates are not the way to go! Diets low in carbs have been shown to be drastically more effective than those that focus on being low in fat when it comes to weight loss. Our cravings go down, our water weight goes down, and we see quick results just by cutting out the carbs!


  • Foods rich in viscous fiber are foods that burn belly fat! This isn’t necessarily true for all fibers, which is why we point out viscous, soluble fibers, which can be found in fruits and vegetables along with whole grains and whole oats!


  • Tracking the foods that burn belly fat will also be a great habit to get into! It may sound like a daunting task, but turn food tracking into a challenge, or even a game! Get excited about knowing you will be entering a healthy food into the journal for the day and look back on what has and hasn’t worked! More importantly though is keeping ourselves accountable!


Making little changes can go a long way! Getting used to these small dietary changes and habits by making better choices of foods that burn belly fat will then turn into more small changes and over time we are living a clean, healthy lifestyle with the results we want! If you need any tips on what foods fall into these categories, feel free to ask a coach the next time you are in the studio! For more information on Team Afterburn, check out our 6-week, no commitment trial package for just $75 at


Saving money on your gym experience shouldn’t come at the cost of your trainer’s expertise and knowledge! It also shouldn’t come at the expense of a fun, friendly environment! At Team Afterburn we strive to offer the best of both worlds: group training that offers a fun, competitive, encouraging environment, but small enough to maintain the same quality as a personal trainer! In other words, we offer group personal training!


group training


What is the real difference in personal training vs group training? Let’s get the elephant out of the room first and foremost: group training is much cheaper! Ok, now that we have that out of the way, let’s get to the health and fitness benefits for you! Each type of training is typically going to be run by a certified personal trainer, which is exactly what we offer at Team Afterburn. So, your ability to lean on the industry knowledge of your trainer should hopefully be about equal in both settings. With a small group personal training setting, however, you share in your experiences with other members, create new relationships and friendships, and ultimately develop a level of accountability you couldn’t otherwise do in a one-on-one setting.


We also live in an extremely busy world these days. A one-on-one trainer, like the rest of us, only has 24 hours in their day. We too have select hours we are open, but we aren’t limited to just one person each hour and we also don’t limit you to which hour you choose each day!   One common benefit to personal training is that over time the needs of the specific person being trained need to be catered to more and more. The skill set of the trainer becomes apparent as they need to hone and craft their training to the individual. Well, at Team Afterburn we go a step further! We sit you down on a monthly basis and do a reassessment to track your progress and see how you are doing when it comes to reaching your own personal goals! Additionally, we offer meal planning as well, all included with your membership!


In short, Team Afterburn offers the same high quality instruction, plus some additional perks, that you would get in a one-on-one environment, while also providing a fun, friendly, supportive environment full of people just like you, making us the perfect group personal training! Oh, and we’re cheaper too 🙂   Don’t just take our word for it, though! Check out our amazing reviews on Google and Facebook along with our member testimonials on our web site at Better yet, come on down to the studio, take a class, sit down with our owner Phil, and meet some new, friendly faces and see what group personal training is all about! We can’t wait to see you!

Finding a low calorie lunch during the work week can be a tough task! With how busy our home lives can be, it’s often easier to just eat out rather than meal prepping for the week. Fortunately, it doesn’t have to be that way! Team Afterburn is here to bring you five awesome low calorie lunch ideas that you can eat during the work week and keep that calorie count low!


low calorie lunch


  • Leftovers turned into wraps


Leftovers from the night before can easily be turned into a low calorie lunch wrap! An example would be taking some leftover grilled chicken, mixing it with some veggies, and putting it into a wrap! Low calorie lunch, easy to make!


  • Stir fry


Using lean meats and fresh veggies, just sauté your ingredients and serve with brown rice or some other type of healthy grain! This is an easy, restaurant quality, low calorie lunch that you can make different every time with different ingredients!


  • Spaghetti (or any kind of pasta)


Once again, this one lends itself perfectly to leftovers and helps solve the problem of not enough time! You can eat it warm or cold, with meat or without, with sauce or without, and with veggies or without! The many combinations will make this low calorie lunch take a while before it gets old!


  • Fruits, cheeses, and meats


Simple, yet filling, good on protein, low on calories, and easy to prep!


  • Salad


Hard to go wrong with a salad! Well, one that’s prepared right, that is! Adding some light ingredients and just a touch of dressing (or even olive oil) will keep the calories low but the taste top notch!


There are many different easy and simply low calorie lunch ideas and we would love to share more of them with you! Take advantage of our meal planning that comes with your membership! Check us out online at and look into our 6-week, no commitment trial package for just $75!

If you’ve ever taken part in a class at Team Afterburn, you’ve surely heard your coaches talking about members getting in to the “red” heart rate zone. So, why does it matter where your heart rate is at when you’re working out? There are actually several very important reasons to understanding heart rates and why you should be working out in certain heart rate zones!


heart rate zones


First, let’s understand the concept of the heart rate zone. At Team Afterburn we encourage members to use MyZone heart rate monitors, which divide zones up by color and percentage of your maximum heart rate. The great thing about a MyZone belt is that it is designed to learn your heart rate and make this an even more exact science! What’s even better, we sell the belts at cost here at Team Afterburn!


Heart rate zones are broken down into the following color-coded categories: Gray (under 60%), Blue (60-69%), Green (70-79%), Yellow (80-89%), and finally the famous Red zone (90-100%). These percentages represent how hard you are working in terms of beats per minute of your calculated maximum heart rate. In other words, the faster your heart is pumping, the higher the percentage! The more we work out in that higher zone, which is where we reach our VO2 max, the more Afterburn effect we get, otherwise known as Excess Post-Exercise Oxygen Consumption (EPOC), which allows us to continue burning calories at an elevated level after we are done with class!


Aside from making sure we get the calorie burn benefits, there are also safety benefits to knowing the heart rate zones. It is important for you to know the zones that are safe for you to be in, but also for your trainer/coach. Knowing when to reach those elevated levels and then when to allow the heart rate to come back down is a very important part of High Intensity Interval Training, which is what we do here at Team Afterburn.


When it comes to results, its also key to know the difference in aerobic vs anaerobic heart rate zones. You do not need to be going at full throttle on every exercise you do! We have designed the workouts for you to spend time in both an anaerobic and aerobic state for certain periods of time. Doing so will allow you to get the results you are looking for more efficiently!


You’ve probably heard us talk about the generic equation for knowing your max heart rate, which is subtracting your age from 220. However, there are so many factors that go into this just being a generic equation. To truly make understanding your own heart rate zones more of an exact science, investing in a heart rate monitor is probably one of the better moves you will make if you plan to invest in your health!


Check our the MyZone belts the next time you are in the studio and don’t hesitate to ask other members or one of the coaches! Check us out online as well at for more information on our program and for our 6-week, no commitment trial package for just $75!