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!

Summer is just around the corner and everyone is surely looking for the best summer body workout! Well, it should come as no surprise to anyone that it all starts with you and your hard work, determination, and overall motivation and commitment to success! However, Team Afterburn has developed a rapid, 6-week summer transformation program that is designed to get you the quickest results in the least amount of time possible! This truly is the best summer body workout!


best summer body workout


At Team Afterburn one of the core philosophies we work around is that we understand what it’s like to have a busy life, have responsibilities, and that all of these things typically make our health and fitness and easy thing to take off the table. Keeping that as one of our focuses has allowed us to design a program that takes the burden off of you and simply requires you to show up!


Based on the principles of high intensity interval training (HIIT), our rapid summer transformation program will have you burning calories at an extremely elevated level, while working to tone your muscles at the same time, combining for the best summer body workout! Here’s the real kicker that pushes Team Afterburn’s program over the top: we don’t just stop there! We also work on your diet and provide you with meal plans and assistance in what you should and shouldn’t be eating! We also provide biweekly reassessments to measure your progress and ensure you are on the right track for the summer body!


The temperatures are heating up with each and every passing day, so it’s time now to find that best summer body workout! Check out our program at and read our numerous member reviews and success stories and get started today!

Being a part of the Team Afterburn community is so much more than just having access to group workout classes on a daily basis! Being part of the Team Afterburn community means access to a community of professionals and people like yourself who ultimately become your weight loss support team! Through encouragement, accountability, knowledge, and even a special online support group on Facebook, the community atmosphere is never in short supply when you are part of our community!


weight loss support


Countless studies have shown that the people you surround yourself with tend to influence your decision makings. We may hear this in negative connotations often, but it is true in positive ways as well! When we are surrounded by people who positively influence us, we have what is known as a weight loss support group! One of the primary things a weight loss support community does is hold you accountable, both in and out of the gym!


When you feel comfortable with the environment around you, you tend to migrate toward the choices those people are making as well! So, when everyone else is encouraging one another to go to class at Team Afterburn, you will be motivated as well and in turn pass that motivation along to others! This is also true for eating habits! When others around you are talking about their healthy eating habits or new healthy foods they have discovered, you tend to want to join in on the fun! This is a huge aspect of the Team Afterburn Member Support page on Facebook! Members are always giving encouragement to one another and posting healthy food ideas, which is an extension of the weight loss support community!


Don’t feel like you have to go the journey alone! Team Afterburn, which includes not only our coaches, but also your fellow members, is here to join you and encourage you along the way! Check out our 6-week Summer Transformation Program online at and also our Facebook page at

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We love to talk about and promote the right foods to eat. What about the wrong foods, though? In today’s Afterburn Blog, we’d like to shed a little light on some of the unhealthy foods you should keep out of your kitchen and off of your plates! Take a look at these five foods you’ll want to avoid when going out or going to the grocery store if you goal is to shed the pounds!


unhealthy foods


Refined Grains

Unhealthy foods in this category will be things such as white bread, white rice, and those ultra-tasty baked goods. Refined grains don’t contain any fiber, which means our body will digest them faster and lead to a potential increase in our blood sugar and spike our insulin levels.

A good alternative to this would be whole grains or simply healthier versions of refined grains such as brown rice and whole-grain bread.



We love to top our food off or flavor it up with a little (or a lot of) sugar! Juices, flavored treats, condiments and even many sauces contain added sugar that can sneak up on our waste lines! Not only that, but a high intake of sugar can lead to cardiovascular disease and even diabetes as well. Even fruit is packed with natural sugars that can be too much for out body if we aren’t eating in moderation. If you want to keep the belly down, then keep the sugar down as well!


Processed Foods

Things that are packaged, canned, or even processed meats are going to fall into this unhealthy foods category. Processing impacts the nutritional value of foods and typically contains several unhealthy additives like salt, fat, and sugar.


Greasy, Fried Foods

This category of unhealthy foods probably goes without saying, but for argument’s sake, keep the pizza, burgers, fired chicken, and French fries to a minimum! These foods give us the unhealthy fat that we don’t want! We would be better off sticking to unsaturated sources of fat and not sources that will increase the number on the scale and once again increase our risk of diabetes.



Ok, maybe we didn’t save the best for last this time. We will be realistic in saying that we don’t expect you to change your lifestyle entirely. However, moderation with alcohol, perhaps even more than with other things, is crucial! Alcohol contains empty calories, sugar, and carbohydrates that serve us no benefit! Additionally, the effects it has on our state of mind, our ability to work out and be productive, and ultimately reach our goals should be a no brainer!


For more tips like these and many others, visit us online at and on Facebook at!


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While it’s important for us to have healthy eating habits, it’s also important to make sure our kids are eating healthy and getting good nutrition as they grow as well! Healthy snacks are a great start!


healthy snacks


With Spring Break upon us, many of us will have a week full of kid’s at home and naturally kids love snacks! So how do we avoid a week full of junk food for our kids? Take a look at these surprisingly healthy snack options for your kids, not just on Spring Break but all the time!

Popcorn: Popcorn is a whole grain and is packed with fiber! Avoid loading it up with salt and butter and you’ve got a hit with the kids!

Cookies: Yes, cookies! Use the right ingredients and you can make cookies healthy! Whole wheat pastry flour and rolled oats make great substitutes/additives along with applesauce in place of butter!

Peanut butter: Adding peanut butter to almost anything makes it great! Bananas and celery both pair great with peanut butter and kids love it! Add some raisins on top of the celery and peanut butter and you’ve got ants on a log, a classic!

Chocolate: Want your kids to eat fruit or some protein –packed nuts? Dip them in chocolate!

Chips and Dip: Chips alone aren’t that bad. They have a nice serving of fiber. When we use healthier dips, such as hummus, it can ultimately be a healthy snack! Use pita bread instead of chips and you are in even better shape!

Frozen fruits: Something about freezing grapes and strawberries and other fruits really appeals to kids! Especially when they are playing outside all day in the warm Arizona spring weather!

Our kids love snacks. There’s no way around it! So, rather than taking them away and starting our kids off by hating the idea of being healthy, let’s modify those snacks and make them like the idea of being healthy! Healthy snacks are key! For more dieting tips and to get started on your journey to a healthier you, check us out at

Creating healthy habits is never easy. However, they sure do make life easier! Creating a healthy habit takes a lot of energy and commitment to successfully accomplish and implement.



healthy habits


We have lots of habits that we don’t think twice about, such as brushing our teeth, putting on the seatbelt, and unfortunately eating bad food on the couch in front of the TV! Once created, a habit is easy because our minds do them without needing to really process anything or think too much.


What if we could create a habit for our health and fitness goals? Lucky for us, we can! If living a healthy life and achieving those goals you set is truly important to you, then wouldn’t that energy and commitment be worth it if the reward is a healthy habit on autopilot? Sure seems like it!


What are some additional healthy habits we could create that would better our lives?

  • Hungry for a mid-morning snack? Reach for that orange or nuts or another healthy item!
  • Free time on the weekend? Meal plan for the week ahead!
  • Saturday morning? Go grocery shopping and get foods you KNOW are healthy!
  • Frustrated, upset, or just full of energy? Head to a class at Team Afterburn!



Habits are simply a behavior. The more we do things, the more routine they become, and the less of a burden they become. When we build things into our schedule, they no longer seem difficult, but rather just a part of our daily routine! The same way we have our typical morning rituals for going to work, we can have rituals for our health and fitness goals!


You don’t have to figure this out alone! Let us be there with you along the way and help you create your healthy habits! At Team Afterburn we strive to help you not just in the gym, but outside as well, including tips for meal planning and making better overall choices! Check us out online at where we offer a 6-week, no commitment trial package for just $75! Feel free to take a look around at our numerous member success stories and reviews on Google and Facebook as well!

Many people make the switch from regular beverages to diet drinks in hopes that it will lead to weight loss. The problem is that many people wind up letting their minds run wild and believe that the reduction in sugar is permission to eat other bad foods! Further, studies have shown that sweeteners in fact make people even more hungry and crave even more sugar! Let’s take a look at how diet drinks and other food items can be a bit misleading!


diet drinks

Artificial Sweeteners

Yes, these artificial sweeteners can make our drinks taste nice and yummy still, but they can’t rehabilitate a sugar addicted brain that is conditioned to expect a certain level of sugar intake. Diet drinks leave our brain knowing it is unsatisfied and still wanting that sugar fill, so people often tend to find it elsewhere.

Healthy snacks

Like diet drinks, “healthy” snacks can be misleading as well. Organic stickers, whole grains, and lots of other healthy terms are no match for a heaping dose of sugar! Sticking healthy labels or words on a snack does not make it good for you if it is still packed full of sugar! It may have less calories, but if its full of

Low-fat diets

Remember, calories in vs calories out! That should be far more concerning than low fat, especially since there are plenty of good fats that we need! Even low carb is a more important aspect to look at. However, once again, it’s the sugar that gets added into these diets that is the real downer! You’ve probably noticed a pattern, stay away from the sugar!


Aside from the impact it will have on our body due to its contents, sugar also leaves us feeling lethargic and with a lack of energy which can cause us to skip the gym! Exercise and a good diet go hand in hand! Check out Team Afterburn where we can help you with a meal plan and advice on how to kick those sugary addictions and offer alternative suggestions! Check out our 6-week, no commitment trial package for just $75 at and also on Facebook at


No matter what you have read or seen or heard, there is no denying the simple truth that weight management is directly related to calories!




Yes, different foods have different effects on the body. However, at the end of the day, science has proven time and time again that your overall caloric intake is the single most important thing when it comes to your weight!

What are calories?

Simply put, calories are a source of energy. Food is the primary source of energy for your body, which is in constant demand throughout the day. Every action from blinking to running a race is fueled by calories which we consume in our food.

Our body gets its caloric energy from carbohydrates, proteins, and fats. No matter how we get the energy, we either convert the calories to physical energy, or store it away as fat.

When our body chooses to store calories as fat, we either need to reduce our caloric in order for those fat reserves to be used as energy, or increase our physical activity to require more energy as well.

Crunching the numbers

Weight may one of those easier-said-than-done things, but in the end it comes down to this: if you consume more calories than you burn, you will gain weight. Luckily, the opposite is true as well!

At Team Afterburn we remind our members that 3500 calories equals one pound of fat, so therefore we need to see a 3500 calorie deficit to lose 1 lb.

Again, in easier-said-than-done fashion, this means if you can manage a 500 calorie deficit per day, you will lose 1 lb per week!

Our bodies are complex and made up of various muscle tissues and hormones and every person is certainly different from the next. So, while the concept is simple, its not always easy to accomplish. That’s what Team Afterburn is here to do! As part of your membership we offer recommended meal plans, monthly recipes, and tons of additional tips to make sure that you are not just managing your calories, but managing them in the right way!

Reducing calories

Reducing calories doesn’t have to be difficult. In fact, it can be as simple as:

  • Pay attention to low what’s in your food and avoid the high-calorie, low nutrition items
  • Look for low-calorie alternatives to the foods you like
  • Lower portion sizes



Cutting out highly caloric foods and replacing them with low calorie substitutes while also reducing your portions can go a long way when it comes to weight management. However, you also need to maintain a high level of physical activity as well. The combination of a good diet and regular activity will undoubtedly transform your body and change your life, which happens to be the Team Afterburn motto! Let us help you on your journey to a new you! Check out our 6-week, no commitment trial package at and also like us on Facebook for more info at!


Surely by now you’ve heard that drinking water is important to a healthy body, right? Even as a child you’ve heard that you need to make sure you are staying hydrated.




How much is enough, though? Will it actually help when it comes to getting fit? Let’s dive into the importance of keeping your body hydrated!


Why Should We Hydrate?


More than half (60%) of your body is composed of water, which would imply that it’s pretty important. If you think about your body in terms of a machine, it is constantly in motion. You are constantly losing water which means it constantly needs to be replaced! The amount of water in our body shouldn’t be out of balance or else the rest of us will be too!


One common theory is to drink eight, 8 ounce glasses of water every day, which comes out to roughly half a gallon. When you think about all of the water we lose through sweat and going to the bathrooms, many experts are beginning to say that this is just simply not enough to consume, especially if you participate in a fitness program!


One way we can break through the barrier of the 8×8 method is to just constantly sip during the day, even when we aren’t feeling thirsty. Don’t confuse this with overindulging on water, but rather just keeping a steady stream in the tank. One way to do this is to carry a sports bottle with you wherever you go!


Studies have even gone as far as to show that aside from quenching our thirst and replenishing the water in our body, making sure we are hydrated leads to improved brain functioning, less headaches and increased physical performance.


On the other hand, when you are trying to function on a water deficiency you will go through stages of decreased brain functioning, increased headaches and a noticeable drop off in physical performance.


Can More Water Lead to Fat Loss?


Absolutely, drinking water can encourage and lead to overall fat loss in the body. There are two reasons for this:

  1. Increased Metabolism:We have talked about increasing metabolism through eating more, smaller meals throughout the day. Increased hydration can have a similar effect. Water can increase out metabolism for about an hour when we are steadily drinking it. When consuming it cold, it can have an even greater impact on the metabolism. In other words, the more we drink, the higher the metabolism, the more fat loss due to calories burned!
  2. Reduced Appetite:People often confuse hunger for thirst throughout the day, leading to unneeded trips to the fridge or even vending machine! It is also a great idea to drink a glass of H2O prior to eating a meal so that you aren’t encouraged to over indulge when eating!


Health, Fitness, and Hydration


If staying hydrated, losing fat, and performing better weren’t reasons enough to make sure you drink enough water, there are plenty of other major life-altering reasons that you should make sure to treat your water intake seriously! Water can have the following long-term impact on our lives as well:

  • Reduced Risk of Cancer
  • Lower Likelihood of Constipation
  • Diminished Chances of Kidney Stones
  • Better, Healthier Skin


By now, it should be engrained in your mind that hydrating is imperative to a healthy, happy, fit body and lifestyle. So, if you don’t already have one, go out and get a large water bottle that you can keep with you at all times and refill when needed. One that you can bring with you on runs, hikes, and to the gym is even better!


At Team Afterburn we aren’t just concerned with your performance while you are at the studio. We want to make sure your life is the best that it can be for the time you aren’t with us as well! Our memberships include free meal planning, during which time we will make sure to address your water intake! Let us help you achieve your goals! Check us out online at and on Facebook at


Keeping our metabolism going with small meals and healthy snacks is a great way to encourage fat loss. Believe it or not, this really is an easy thing to do: eat something small every 2-3 hours throughout the day.


Healthy Snacks

However, you must do it sensibly, or else it could actually have the opposite effect and lead to weight gain.

What you are actually eating has to be top priority! If you are eating unhealthy things every 2-3 hours, then you can see how quick weight gain might be the result rather than quick fat loss!

Here are three easy steps to keep in mind when snacking, increasing your metabolism, and encouraging fat loss all day long:

Snacking Tip #1: Watch out for added sugar.

The biggest nutritional item you should look for in your snacks is sugar. Sugars are the number one problem that differentiates healthy snacks from bad snacks! If you can, try and limit the amount of added sugars to hardly any, or even none!

Unfortunately, many snacks that are advertised as “healthy” have added sugars, which will destroy your results. Foods like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.

Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.

Snacking Tip #2: Check the serving size.

Sometimes it might not appear that you are eating much sugar or carbs, but in reality the serving size is tiny and just one bite of something is already doubling up the numbers you read.

Sometimes you need to do some simple math to make sure you aren’t over-indulging on sugars and other bad items. As long as you are aware what is going in your body, you can manage it.

Snacking Tip #3: Homemade and made-in-nature are best. 

Packaged snacks are always an easy option but food in its natural state is always the healthier alternative, or snacks that you’ve made at home with real food ingredients. Even the healthiest protein bar from the store will have preservatives and additives that are absent entirely in natural foods.

A handful of nuts, some fruit, a hard-boiled egg, or some chicken and veggies on a salad are all better options than any snack that comes in a package!

When possible, stick with whole foods found in nature and snacks and meals that you make at home.

Along with healthy snacks and a better metabolism, regular exercise will only aid in helping you achieve your overall health and fitness goals. Let Team Afterburn help you with both! We not only offering a challenge workout program, but also meal planning for our members. Check us out online at and on facebook at