Game Plan for October

October Workout Game Plan

For the month of October our muscle group pairings will be shoulders/Back and chest/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 October we will increase from  time under tension (4 exercises in a row per muscle group) and will be moving up to four exercises in a row per muscle group.

New October 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 September we will be adding two new workout exercises and one new warmup exercise.

Squat Side Step with Band

  • For a shapely backside, you actually need to tone the glutes on the sides of your pelvis too. These lateral walks strengthen those very muscles: the glute meds. Plus, strong glute meds help stabilize the pelvis, making this exercise great for runners.

RB Plank Hand Walk

  • This is a great exercise to warm-up with before any upper body exercises as it will help stabilize your shoulders. Activating your scapula will keep your shoulders healthy along with improving your posture. 

Leg up hip lift

  • This helps  target lower abdominals muscles while still getting the upper abs involved.

You may have heard us mention in class that High Intensity Interval Training (HIIT) produces an afterburn effect, which means that your body continues to burn calories at an elevated rate for up to 24 hours after working out!

While this might sound amazing, is it real or is it just another fad workout program?

The Science Behind Afterburn

Afterburn might be the cool term for it, but there is actually a scientific name for what we do: excess post-exercise oxygen consumption (EPOC). This refers to the amount of oxygen your body needs to replenish after a killer workout!

So, in other words, yes afterburn is indeed real!

Our body is a well-oiled machine and it needs fuel pumping to the muscles to get things going. Oxygen is what we pump through our body to carry that fuel to the muscles. This causes your metabolism to jump up to an elevated level during and after exercise.

Intense Exercise = Intense Afterburn

Studies have shown that the more intense your workout is, the more intense the afterburn effect is. In other words, the harder you work in class, the more calories you can burn while you are recuperating after class!

In order to get the most out of the afterburn effect, we need to see ourselves at least in the 70%-85% range of our max heart rate (the green and the yellow on the MyZone board). Getting into the red (90%) will really kick that afterburn into high gear! The more intense your workout, the more bonus calories you will burn in the hours afterward.

Intense and rigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity.

The next time your body is tired and ready to slow down during a workout, remember the afterburn effect and the benefits you’ll have long after your workout is finished! Remember that intensity pays off, and a HIIT workout has more proven benefits than a steady state cardio workout.

If you haven’t already, come down to the studio and experience one of our HIIT workouts for yourself and see just how intense, and rewarding, the experience can be! Until then, visit us online and check out some of our member testimonials at and like us on facebook at

With school back in full swing and the holidays fast approaching, do you find a little more stress and a little less exercise in your life? You’re not alone. We are all searching for how to relieve stress and Team Afterburn is here to help!
Stress is something we will always have in our lives and the quest for how to relieve stress will always be present as well. Whether you run a large company or work at a yoga studio, you have stress to deal with. Life happens to all of us.
Stress does not have to keep you down, though, and we are here to help!
One of the best ways to combat stress just so happens to be what we are best at: exercise.
When stress is getting you down, the best remedy is something to pick you back up! Whenever you work out, you help your body produce endorphins.
As a reminder, endorphins give you those feel-good moods after an awesome workout or the great feeling of munching on your favorite sweet!
However, even though both might make you feel good at the moment, don’t be fooled about the long-term impact! That candy isn’t going to help keep the stress away. Exercise will!
Working out is going to help reduce the negative effects of stress on our bodies and lives. Whether you are just starting out, or have been hitting the gym for years, just simply being active is going to make a massive difference.

Getting over that hump

If you are one of those who has been working out for years and you are still searching for how to relieve stress, then it’s time to make a change. Add in a little extra to your routine. If all you do is lift, find an activity that will get the cardio going. If all you do is cardio, learn how to relieve stress with some weights!
Accountability is always huge and accountability partners will go a long way in helping you reduce your stress and live a better life!
Let Team Afterburn show you how to relieve stress and get you the body and low-stress level that you deserve through our exercise and nutrition programs. For starters, we can help take the stress out of planning your own exercise! From there, we work as a team to get you where you want and need to be! Check us out online at, like us on Facebook at, or even better, come by the studio and sit down for an in-person talk about getting you on the right path toward your exercise goals!

The world of fitness and fat loss is often confusing, with contradictory information swirling about and those hard-to-read nutrition labels on everything! In today’s Afterburn Blog we are going to try and take out the confusion and make it easy for you. Think of this as your first step toward the right meal plan!
Below is a list of 5 foods that you should never eat, along with an explanation that you won’t read directly from that nutrition label!
These foods will derail your fitness and weight loss efforts every single time.
In addition, we will suggest a healthy substitute for each of these off-limits foods which will be part of every meal plan we design for you and will adhere to the best part so that nutrition label.
By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today. Adding a customized meal plan on top of that will have you at your goals faster than you could have imagined!
Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.
Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high-quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.
Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t skyrocket your blood and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.
Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitomai of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one
Do-not-eat food from this article please let it be sugar.
Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
At Team Afterburn we will come up with a meal plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals, and one that takes the confusion out of those confusing nutrition labels.

Check us out online at and take a look at our 6-week, no commitment trial package for just $75!

It’s no secret that we tend to use our midsection as the ultimate measuring stick for the success of our fitness plan! We look at those enviable abs on tv and the jealousy starts to build as we look for the perfect stomach workouts!
Unfortunately, toning and defining those abs can be one of the hardest things to do.
You might be working your tail off on a daily basis and have done a million crunches and sit-ups, but still aren’t seeing the results where you want to see them! We wouldn’t blame you if you were ready to call it quits!

However, before you fall off the wagon (or even if you are contemplating jumping on), let us take a crack at re-shaping everything you’ve been taught about how to get those enviable abs. First hint: those crunches aren’t doing you any favors! You need to be doing the right stomach workouts, not just any stomach workouts!

If crunches have been your method for achieving those washboard abs, don’t worry you aren’t alone. However, that is definitely one of the most commonly held myths in the fitness world! Simply put: you cannot spot train to reduce fat. In other words, you can’t just target one area with hopes that the fat will melt away from that specific area!

The reality is that the only true way for those abs to shine through is to reduce our overall body fat! So, what exactly are we trying to say? Enviable abs are the product of high intensity interval training, cardio, resistance, and most importantly eating right! In other words, Team Afterburn is the ticket to those washboard abs and the proper stomach workouts!
Weight loss is not a gimmick…anyone can do it…you can do it! We stress time and time again at Team Afterburn that weight management is the product of calories in vs calories out. When we manage our weight, the intense training in the studio will shape our bodies the way we want!

Let’s take a look at some of the questions we need to be asking ourselves to see if we are on the right track to that body we’ve been working toward:

How many times per week do you exercise?
If your answer is anything less than 4 times per week (not just in the studio, but any type of exercising) then that is the first red flag! A fat-burning workout involves intense cardio training with challenging resistance training. If this doesn’t describe what you do then you might just be going through the motions.
Cardio needs to have an element of intensity for it to be truly effective. This does not mean you need to be struggling to breathe, but it does mean you need to be pushing yourself to work hard!
Resistance training is the second element of the equation to burning fat! Resistance training will not only ask your muscles to work harder and burn more calories, but it will also work to improve your metabolism.
Do you eat clean?
The last part of the equation is the diet! Diet is easily the top reason people fail to meet those ab goals. Regardless of how hard you work out in the gym, you cannot overcome a bad diet! Here are a few tips for getting that diet (and those abs) under control:
• Don’t eat too much. Counter to what we were told time and time again as kids, you don’t need to always clear your plate! Challenge yourself to leave a little and don’t eat until you feel stuffed! It takes upwards of 20-30 minutes for food to process through our system anyway, so if we are eating until we feel full, then its only going to get worse once we stop!
• Cut out the junk. Good rule to follow: assume all processed and refined foods are junk food, and cut them out of the diet!
• Eat when hungry. Eating smaller meals more frequently will help to increase our metabolism. If you’re hungry, eat a small, healthy snack. Don’t wait until you are starving because that’s when bad decisions are made!
• Take advantage of our meal planning here at Team Afterburn! We provide custom meal plans as part of your membership…don’t waste such an amazing opportunity!

It is definitely still recommended to work those abs a couple times per week, but don’t fall into the trap of thinking you will achieve those enviable abs by just doing that! It takes not only the right stomach workouts but also the right dieting and dedication!
Let’s get you started on a fitness program that will get you on the fast track to your best abs ever. Check out our 6-week no commitment trial package online at and on facebook at