Thursday, December 4, 2014

Three week Throwdown!

The average American gains 5-10 pounds during the Holiday Season!  PLUS market research shows Gym attendance DOWN to the worst in the entire year in the month of DECEMBER - industry wide.  This will NOT BE YOU!

Phazes wants to reward all regular attendees throughout the first 3 weeks of December.  This Friday you will find a christmas tree with gifts for you to pick from, water bottles to supplements and some fun items, depending on how often you have come into the studio during the week.  PLUS if you come 5 days a week all three weeks, you get a free t-shirt or Beannie with our logo!

Tuesday, August 19, 2014

Heart healthy challenge for today

Today's challenge: Seek good in the bad.  See good in others.  Find Joy in struggle.  Today, those things that have bothered you, or felt like set backs or thorns in your side...  you have options.

Option 1:  Find the silver lining of your... "cloud" and write it down.
Option 2 :  Look for Good in someone who you have judged negatively and write it down or tell them personally what you see good in them.
Option 3 :  Make a list of all the blessings in your life.  Take as much time as needed. Write it down to refer to later.

Health is not just about fat loss and muscle tone.  TRUE health is a reflection of what is in your heart.  Make your heart healthy with love and you will want to take better care of you all over.

Phazes Members - take this challenge then leave a comment below and get entered into the $100 monthly giveaway!

Tuesday, April 15, 2014


It's been 5 (FIVE) years!

We want to celebrate with you and make a HUGE Announcement:
Just $30/month eft!
* FREE Childcare!
* Automatic entries into $100/monthly giveaway
* access to online menus
* Unlimited studio access to all group fitness classes
* Unlimited access to 40/20 workouts in the studio or online.
* 1/2 price on 28 day transformation bootcamp
* 1/2 price on one on one personal training

What started as a simply outdoor bootcamps at a park has evolved and grown into a greater vision that has included, bootcamps, group fitness, multiple locations and franchise plans developing, online support, reward programs, Fitness retreats and more.  Phazes isn't finished changing and growing.  As we change and build and develop current and future programs, I appreciate our clients that have seen the vision, caught it and jumped on board.  I appreciate the patient staff that have held on during rough patches as we ironed out the wrinkles.

Phazes beleives in promoting WHOLE health and wellness in the community.  This is more than fitting into our skinny clothes.  It's about ridding our lives of depression. It's about peace.  It's about feeling great.  We want YOU to feel as amazing as YOU ARE!  That is what Phazes is about.  Join us in this movement of bringing wellness to the world, no matter what Phaze of life you are in.

It's been quite the ride so far!  Here's to 50 more years!

Friday, December 27, 2013

Is Bootcamp for you?

Phazes Bootcamp is an intense fitness program designed to help you cut fat and get a strong lean body.  Our workouts and trainers are fun! We want you to have a BLAST while you BLAST fat!
In good weather we take our workouts outdoors and use your surroundings and your own body weight.  During cold months we are (mostly) indoors so your lungs don't freeze, because we care.

Bootcamp is for people ready to commit to better habits, track their food, and get their butt kicked every day!  This is not designed as a drop in fitness class that you won't be missed if you choose not to come every day.  When you sign up for Bootcamp you sign up to commit with your trainer and the rest of the crew that you WILL be there for them and for YOU as well.  Skipping out because you just didn't feel like coming isn't an option like it is in a typical gym and other box gym settings.  When you sign up for Bootcamp, you just paid your personal trainers for prepaid training time and said you would be there.  So YOU WILL BE THERE!

If you aren't ready to commit, go to the fitness classes that won't miss you and won't require more out of you.  If you are ready to change, be accountable, and really see something happen... Bootcamp is for you!

Phazes Members get half price on Bootcamps!

If you do...

* a full year *  AKA:  The "whose that gurl? transformation... You could expect the kind of transformation reserved for those late night infomercials.  You know the ones where you think they swapped the "before" person out with a fitness model for the "after" photo.  You would have lifetime habits that never go away. Plus you might be our next top bootcamp trainer.  You would be a fat burning machine and have the kind of body you only dreamed about.
= $960 for a year or $80/month 12 month eft contract

Wendy S. on her first Day of Bootcamp

A year later She needs a new wardrobe
Wendy Shows of her size 6 jeans.  her goal was to get to a size 12.  She Blasted that Goal out of the water.


* 3 months *  AKA "the transformation" .... you could expect the awesome 90 day transformation of a tighter leaner body.  It's the type of training you would do to prepare for a wedding day or swimsuit season.
Plan for that moment you are hoping to get in shape for.
= $300 or $100/month eft 3 month contract


* 4 weeks (one month) * of Bootcamp you could expect a jumpstart.  4 weeks is a start.  You will cut fat and see changes.  You will be able to do more and notice changes.   Get ready to jumpstart your world!
 = $120

What if I just want to drop in here and there?   While Bootcamp wasn't designed for Drop ins, we want you to be able to get the awesome workout even if your life doesn't allow for a full 5 day a week commitment.  Drop in rates are $10/class or a 10 punch for $100

To register for Bootcamp e-mail with the subject "Sign me up"
again prices:

(Phazes members get 50% off)
Annual commitment aka "whose that gurl?" = $960 ($80/month 12 month eft)

3 Month transformation = $300 ($100/month 3 month eft)

4 week jumpstart = $120

Drop in for flakes that can't commit (I say that with a smile and lovingly) = $10/class or $100/10 punch pass

More Bootcamp photos to enjoy....

Tuesday, November 19, 2013

the 411 on the 40:20

I have been working on developing the Phazes Circuit program for many years.  Fine tuning and tweaking an exercise program that is convenient, safe and effective for anyone at any fitness level.  I have tried EVERYTHING under the sun, Crossfit, Curves, Insanity, P90X all the workout videos you can imagine, every fitness class I could get into, personal trainers and a variety of bootcamp style trainings.
I worked in a gym setting as a group fitness instructor and a personal trainer.  In all of these settings, I was just not completely sold on any program.  I studied for a long time before I settled on what needed to be done to solve all the issues I had with so many other programs.

Some Programs were great at pushing at High intensity, but lacked a starting place for REAL beginners.  Some were too competitive and created an environment that belittled others, Some were great for beginners but had no place to grow to as you achieved more.  Some were just inconvenient. I hated when people came in late and cold to a group fitness class and jumped into the middle without a proper warm up.  I hated Fitness classes that caused soreness so bad that clients couldn't walk for a week.  I hated the meat market at the gym and the waste of time going from machine to machine for 90 minutes.  In fact I hate 90 minute workouts in general - just because It's hard for me to find 90 minutes.  I also found workout videos were easy to turn off, Personal trainers were too expensive for the average Joe, and many gyms only have staff that have a great smile and are there to sell you something, not help you get results.

What I found I really liked in other fitness programs I tried:
I liked... having a trainer available included in the cost of the program that could correct your form.  I liked convenience of coming in when I could - not a set class schedule.
I liked Body weight based exercises that challenged the entire body.
I liked progression.
I like short intense workouts that could be done in under 30 minutes.
I liked changing workouts and not doing the same exercises every time.
I liked getting a workout mastered and not having it changed TOO soon on me either.
I liked being accountable and I liked being challenged.
I like paying Gym membership prices for everything I liked.
I liked REAL starting places for SUPER beginners.
I liked feeling like MY workout was good enough for me - not some competition.

I couldn't find what I liked out there anywhere.  So I created it.

The Phazes 40:20 circuit has been known by many names over the years.
But no matter what the name, the 40:20 circuit is the best workout for about 90% of the population.

Why 40:20?  Well, you do an exercise for 40 seconds and rest or get ready for the next exercise for 20 seconds.
There are 12 stations around the Phazes Studio, or 12 exercises on our videos of the 40:20 workout.  You will do each exercise on YOUR fitness level.  At Phazes we help you modify or challenge yourself to get YOUR workout.  There is no RX or prescribed Numbers or weight to be doing.  You do what challenges YOU - not the beast that created the workout.  Maybe you can do more maybe less?  As long as you are getting a great workout - that is what matters.  Pushing to someone else's idea of where you should be working at before you are ready is a recipe for exercise induced injuries.

The Different Levels or Phazes of the 40:20 circuit are:
Gold 1: for someone with extreme difficulty with exercise, cannot get on the ground. might have a lot of joint issues, etc...
Gold 2: the second beginner level. Can get on the ground, but still lifting lighter weights and being cautious of joints, no high impact movements.
Amp 1: Easily gets up and down, ready to start pushing to heavier weights and more high impact moves.
Amp 2:  An athlete, loves heavier weights, loves to jump, does Pushups on toes easily and can hold their own body weight.
Challenge:  This is the elite athlete that LOVES that push me til I puke feeling.  heavy weights, more variations on exercises that include High impact and increased weight. We got you.

The 40:20 circuit is worth checking out.  do as many rounds as you have time for or that you can handle.  As each level gets more and more easy, go to the next level and challenge yourself to see what you can accomplish.

the great thing about the 40:20 circuit is that you can always back off on any area that needs a little attention.  Such as, if you injured your shoulder or knees and need to be more cautious... there is an option for you as you continue your workout, you can do the lower intensity levels.  Since the environment is NON competitive, you will be more likely to be cautious when needed.  but Since you have a trainer watching you, you will still be working hard without giving up.

The GOLD circuit hour is a time we ask our AMP level and elite athletes to not come into the Studio.  It's a time we reserve for those that have difficulty with exercise.  We welcome ALL of you to come check it out.

If there is not a Phazes Studio near you and you want to do the 40:20 circuit or get started on the Phazes Challenge program, you can do it online!  The Phazes 40:20 workout is now sent to all Phazes Members!  It's easy to get started, just sign up on the link to the left (Class schedule here) and go to the online store to sign up.

Thursday, October 31, 2013

Happy Halloween!

Halloween... wierd holiday I admit.  I tell my kids to avoid sugar and then I send them out with monster sized bags and we bag for candy... from strangers... that I tell them not to talk to or take candy from.  Crazy crazy day.  BUT... I do it!  I must be a monster hypocrite right?  Well... I read these two articles this week and it got me thinking....

Two interesting articles:
One about a woman handing out "letters" to fat kids instead of candy (while she gives "skinny" kids candy?)  Here:

This article is a response to her letter from someone that has lost weight and cleaned up their diet and is still handing out candy  :

Where do I stand?
I like to have fun.  I like a good treat.  I like a good party.  SO... YES, I do go out and take my kids trick or treating.  I hand out candy to other people's kids no matter their size. "WHAT???   But Michelle, You seem to be a health nut.!"

I hear ya.   This does seem hypocritical and something I have had to think through every year for the past 5 years as I have sought better health while maintaining a "normal" life for my family.

Here are some ideas about how to cope with this Holiday and help your kids and yourself a little while still having a great time.

#1 - CHILL OUT!  Stress causes cortisol build up which produces belly fat.  Quit stressing about other people and other people's kids.  Just worry about YOU and your own family.  That is all you can do.

#2 - Load your house up with GOOD foods and make sure your regular meals are loaded with healing and disease fighting foods.  Foods and spices to keep around: Garlic, Ginger, Bananas, Oranges, Cayenne, Real Chicken soup (easy to make your own by the way!), Carrots, Onions. Berries (fresh if possible).  You know what?  I could go on and on about good food choices, But I will let you read more here:

Personally, tonight I am making a pumpkin soup loaded with garlic, onion, spinach, wildrice, mushrooms (shhhh... don't tell my 14 year old about the mushrooms), Turkey and... well...  loads of goodies.  I don't have a recipe, I make it up as I go.  Sorry.

#3 - If you have a serious problem with kids eating so much candy on Halloween - DON'T GIVE IT OUT!  Simple.  You can lock your door and put up a sign that says "We don't do Halloween, Go away!".  Our kids avoid houses that have the lights off and aren't decorated.  We just assume they don't do Halloween.  Simple.  OR  you can be THAT person that gives out pencils or spider rings or vampire teeth.  
 Or... Hey... why not apple slice  packets?  or Rice cakes?  I don't know.  Get creative.  Candy isn't the only thing in the world.  Sure some kids don't like it, But who cares????  They don't get to choose what you decide to purchase.  You do.  Just because everybody else is doing candy, doesn't mean you have to.  my kids love bouncy balls and vampire teeth longer than they love the tootsie rolls.

#4 - Go DO STUFF!  Why not either limit or skip the trick or treat and go do the corn maze or haunted house.

#5 - Plan a party with games and fun! AND create good options for the kids.
You can even make "healthy - er" snacks.  What I mean by healthy-er is you don't have to just have a veggie tray, there are LOTS of options
Green Smoothies - call it "Monster juice".  My kids wouldn't try green smoothies until I called it Monster juice - 5 years ago.  Now they love it.
Spicy Popcorn - have you tried putting other spices on popcorn instead of butter and salt?  We have had Cajun popcorn, Southwest and Italian Popcorn.  Try something new.
There are TONS of ideas out there.  I am sure you can go onto pinterest and find Fun and healthy Halloween snacks.  It really can be a fun thing to do.  IN FACT, Kids will love getting involved and planning with you and preparing the food.  Let them create their own banana ghost pop. Here are just a couple of sites that have great ideas:

Seriously, all I did was google "Healthy Halloween snacks"  and LOADS of creative people out there have already done the hard work for me.  Thank heaven for creative people that share their ideas online!  Love them!

#6 - If/When your kids do go trick or treating, ration out their candy for them!  No really.  I do this every year.  I go through their candy with them (and take the candy tax they owe me as their mother that I keep for me).  We split up the candy.  They get to keep about 10 of their favorite pieces that they usually gobble immediately and then we load them up with garlic and veggie soups.  The second Pile is a small one.  It's my favorites that I take and put away for me.  I am admitting it.
But the 3rd pile is the key. It is the REST of the monster pile of candy.  Why do they need that much candy right now?  Flu season is approaching and giving my kids unlimited access to huge amounts of sugar is just ASKING for illness.  SO... we take the rest of the candy and put it in a bowl or other container and hide it away for special treats and awards for good deeds.  After a certain period of time and they have forgotten the hidden candy... I will either throw it away or take it into a dentist or care center or anyone else that wants to have candy around.  Maybe your local clergyman keeps a bowl of candy on his desk?  I know my Bishop does.  He can take my kids candy.  I am sure if you can't bare to throw it out, you can find someone that will put it to good use.  But rationing the amount of sugar they take all at once is critical.  Kids need parents to assist them in learning good habits.  Teaching your kids that they can eat as much sugar as they want and get sick probably isn't the best habit to build.

#7 - Don't forget to exercise!  It's amazing how many calories you can consume in a few pieces of candy.  This is the season of overdoing the calories and staying indoors and getting sick because of our poor habits.  GET UP, GET OUT, GET MOVING!

#8 - Know your own limitations.  Not all of us are made the same.  Some of us have addictive tendencies.  It's why some people can have a sip of alcohol and become an alcholic while others can stay in control and have a glass of wine at dinner every night.  I am not a drinker - period.  But just using this as an example since it is most widely understood as far as widely spread addiction.  Sugar addiction is very much the same.  There are those that can limit their consumption and be in control and others that take one bite and go CRAZY!!!  What are your tendencies?  Are you a sugar addict and need to avoid it completely or are you able to control your portions and take one piece and be content?  Decide in advance and be honest.  Create a plan of action according to your needs.  Do you need to bring the healthy snacks to the Party?  Do you need to throw out the candy?  Do you need to find other activities?  Be honest with yourself.  It might be a good year to start a new tradition and do something that doesn't involve sugar.

 I know my kids are at school right now getting loaded up on sugar.  You can bet I won't be adding to it at my house and stocking my own home with candy.  My 6 year old keeps asking me when I am going to buy candy.  I broke his little heart when I told him I won't be buying more candy.  Trust me.  He'll be fine.  We will do the trick or treating thing at other people's homes ... AFTER he's eaten a healthy dinner.

You know what?  I think I may start giving them a vitamin C and Garlic pill every morning from now til New Year's.
Hot tip to keep out of everything else:  YOU control what comes into your home and what YOU choose to allow for your family.  If you go to someone else's home, you may choose to enjoy what they have for you.  But once you get back in YOUR doors... what options does your family have?  Supply them with great food that heals and supports their health.

Just for fun:  I love this video... enjoy it...

They made nasty healthy snacks and have no idea how to do it right. It still makes me laugh.

Happy Halloween my friends!
Don't forget to sign up for the Holiday season round of bootcamp.  I have a feeling you and I will be needing it!
 - Michelle

Wednesday, October 9, 2013

Phazes is getting a NEW LOOK!

We will be closed October 17 and 18th to give Phazes a WHOLE NEW LOOK!  We can't wait to show you what we have planned.  It's gonna be AWESOME!!!!
Sorry about any inconvenience this may cause some of you.  Also, there will be SMALL changes to the schedule following our re-opening on October 21st.  don't panic  - the changes ARE SMALL!  We have been doing a LOT of re-adjusting and changing over the past few months, but I think you will like what we have planned.  It's exciting!

Tuesday, October 8, 2013


Hey Folks!  We are gearing up for ANOTHER GIVEAWAY!!!

Get an entire month free at Phazes (or a $30 gift certificate for a friend) for winning this next contest....

Send us a video blog of YOU telling us why you LOVE the Phazes circuit.

The Phazes 40/20 circuit is a metabolic conditioning training program designed to give you great results in a short workout.

If you have done it and are willing to share with the world what you liked, Here is what you do:

1 - Take a video of yourself telling the world why you like the 40/20 Phazes circuit
2 - post that video to our facebook page.  Phazes Fitness LLC
3 - When your video is posted to facebook, share it with your friends, tell them to "like" the Phazes page and to "like" your video.
4 - the video with the most "likes"  WINS!!!!
5 - feel free to get creative and have fun with it.

This contest is from October 8th - October 22nd!  We will pick a winner October 22nd.

Michelle's Marathon update and 40th Birthday party review

I have another blog that shares more about my person journey from fit to unfit to fit again.  I recorded my marathon story there.  Here is the link if you would like to read it:

Michelle Ennis
Phazes Owner

Thursday, October 3, 2013

WIN $100!!

Phazes is giving away $100 every month!
Want it?
Here you go:
Another Wellness Challenge is coming up and we START MONDAY!
The dates are October 7- November 1st.

It's better than ever!
What was once an 8 week challenge has gone down to 4 weeks!
You now have more chances to win.  You have less time to stay focused (which we know just is rough after 5 weeks.... we all start to drift)  So JUST FOUR WEEKS!  YAY!
and instead of giving away $150 every 8 weeks, we now give away $100 every month!!!!!

Ok... that is cool...

Congratulations to the winner of the previous round: September winner....
Jessica Mees!  WAY TO GO!

She lost 40 pounds!!!
So impressive!  Jessica has worked HARD, but look at that smile!  she deserves the reward.  Holy cow, this lady has persevered and pushed every day to be as amazing as she is.  It's awesome and inspiring to be able to work with her.
Jessica comes to the Phazes circuit Monday- Friday, plus adds in her personal workouts and has really cleaned up how she eats.  She has also been bringing her kids with her at night to do the workout with her while her little guy watches movies in the back room.  Jessica says her goal is to win $1200 dollars in the next year and keep going as well as add on Bootcamp in January.  I say she can do it!

Other winner have been:
August 2013 - Ellen Darger - improved her energy levels and gained strength.  She loved that the challenge helped her to take time for herself.

And Callie Lowery won the first $150 Phazes gave away for June and July 2013.  she dropped loads of weight and inches and looks amazing!  Plus she needed that money for new clothes.

The wellness challenge is NOT about weight loss.  ANYONE can do it!  It's about rewarding you for doing things you have control over and changing habits.

You get points for things like:
 - exercising
- drinking water
- getting enough sleep
- taking time just for you
- getting outdoors
ANYONE ANY SIZE can win this challenge!

It's not about a number, it's about being rewarded for good choices.

EVERYONE gets their name entered into weekly drawings for gift cards and other prizes.

other participants have seen weight loss, increased energy, improvement in mood, and are just feeling better all around!  come be a part of the all over wellness challenge!

sign up by clicking on the class schedule link and going to the online store.
the wellness challenge is just $10.00!

Look better, feel better, be better and WIN BIG DOING IT!

Just $10!!
sign up today!

Monday, September 23, 2013

Linsey's story

 It wasn't until after I got married in November 2010 that my unhealthy habits started catching up to me. I gained about 15 pounds in our first year of marriage and added another 60+ pounds during my first pregnancy. Our son Levi was born in June of 2012, but 9 months later I was still wearing my maternity jeans. I was unhealthy in so many ways, and it was manifesting itself in my energy level and self esteem.
  In March of 2013, I was ready to make a change. I had a membership at Phazes for a few months, but I didn't seem to have the will power to make it there. I always had an excuse. I was too tired, too busy, or needed to spend more time with my husband. Fitness and health seemed so overwhelming to me. I felt powerless. I didn't think I had the will power to really change my eating habits, or exercise regularly, and I didn't even know where to start. I knew I needed some kind of structure and a little push to get me going. I heard about the Health Challenge at Phazes and decided I would try it. 
 The first week on the challenge was hard. I craved sugar constantly, and I was dying to go back to the way I was used to eating. I dreaded going to work out, and had to really push myself to make it in to do the circuit, or the classes. One week was all it took for me to notice the difference simple changes could make in my overall well being. I suddenly had energy! The sugar cravings stopped, and workouts were less daunting. I became a better, happier mother and wife. From then on it was like a snowball effect; the more I did, the better I felt, and so I wanted to do even more. I finally had the discipline and self control that I had thought was unattainable, and I know it sounds cliché, but I really felt like I could take on the world! By the end of 8 weeks, I had lost almost 20 pounds, and (sorry I don't remember how many inches anymore. its in my fitness assessment I think). But I wasn't about to stop there. I could see and feel the changes in my body and in my attitude towards life, and I had a new found passion for health and fitness.
 I have gone to Phazes consistently in the months following the end of the challenge, and I continue to get stronger, and to feel better. I have now lost almost 40 pounds in the last 6 months, and who knows how many inches, but I have learned that it is all in the little victories. Like not being embarrassed to be seen in your swimsuit, conquering that hike you have been avoiding, or even being able to carry in that case of bottled water that you would usually rely on your husband to move. Phazes was with me at the beginning of my journey, and they are with me now. Not only did they help me learn how to exercise efficiently, they also educated me about healthy food choices. The exercises in the cross conditioning circuit are always challenging, but doable and the trainers are always there to answer questions, and to motivate and encourage. Exercises and activities that scared me before are now easy and I can't wait to keep moving forward in my health and fitness journey. 
 Thanks a ton!

Wednesday, September 18, 2013

Pure Neglect.

Pure neglect - someone was asking about testimonials, and I had not put mine in yet! Two years ago, I went from 11 pullups to 20 in just three weeks of working with Phazes. It helps to have a trainer that works with you on both form and intensity when you are targeting fitness goals.

More recently, due to a pair of arm-wrestling wins that I enjoyed for a moment, I injured my elbows. I'm still feeling it, almost 8 months later. Nice victory lap. Now that time and deep-tissue ligamentary healing are well under way, I'm starting to build up my upper body strength. Within two weeks, I'm back to 25 dips and climbing, having started at just 10-12. Elbows feel good! Thanks Phazes! - Bill