Saturday, December 26, 2009

weekly workout post

Merry Christmas and Happy New Year!
for those of you coming into the fitness studio... I am going on vacation from December 28-Jan 3rd. So... to make things easy (sort of)... I am giving my sub the most familiar workout she knows best.
This is the workout I have posted for the workout of the week inside my fitness studio. But feel free to look at other posts and find your favorite one!\

Monday, December 21, 2009


Here are some comments made by Phazes clients:

"I have lost 7 pounds during the HOLIDAY SEASON at Bootcamp! on my first day I couldn't do a single push-up. Today I did 20 just one month later! I have noticed my strength improve as well as my endurance. I have more energy throughout my day and my family and friends have really noticed the difference. I love Michelle! She is awesome!"
- Maranda (she also lost 6 inches off her waistline in one month!)

"I was thrilled at the thought of doing a fitness Bootcamp! So when I did my first fitness assessment I was slightly embarrassed. I knew I had gained 60 pounds in just over a year, so I figured my overall health was lacking as well, but I was horrified when I couldn't do a single in-n-out crunch (harder to do than a normal crunch). Now in addition to my health, stamina and shape improving, I can do 30 "in-n-out" crunches!"
- Tylia (She also lost 2 inches off her waistline and a total of 6 inches all over!)

"When I began my Phazes journey I was about 30 pounds overweight and had very little energy. I wanted to fit back into my clothes. I had tried different gyms without getting the kind of results Phazes got OUT of me. I Started with Bootcamp first thing in the mornings. Day one at bootcamp I couldn't do as much as I hoped. I felt weak and tired. Now I run without tiring easily, I could hardly do a single knee push up on my first day with Phazes. Now I am doing Full pushups in sets of 10! Phazes trainers pulled from me what I already had inside - the drive and determination to push past what I thought my limits were. That was the difference. I am now 26 pounds lighter! I Started with Bootcamp where I got the fastest results and then went on to the remote program to keep accountable and checking in with a trainer weekly, then I went to use Group personal training at the LaVerkin Studio when it opened and now I am back at bootcamp to work off the last few pounds. I used to tell The Phazes trainers Michelle and Kim I couldn't go any further. Now I know I can! I found in me a drive and determination to do what it took. My goal just a few months ago was to be able to GET BACK INTO into my size 14 jeans, I just bought 12's and they are too big! The good and bad news is that the clothes I bought and was so excited to be fitting into are now too BIG! I eat better, I feel better, I have strength and endurance and my pants are falling off of me! I am not done, the journey continues as I am now teaching my family proper habits and passing the love of life and being healthy along to my loved ones."
- Wendy Hurricane, Utah
Wendy Before:

Wendy after:

By the way - Wendy is wearing the SAME TANK TOP in these photos

To get your own personal results - call or email Phazes today!

we are taking Bootcamp registrations NOW for Bootcamp as well as group training in the studio and our remote programs.

again - this is NOT a gym. this is the opposite approach to fitness. rather than send you in a room with a ton of equipment and little assistance, when you sign up with Phazes - you get LOTS of assistance, goal setting, motivation, corrections, a push to do a little more than before and you get regular fitness assessments to track results. We come from the background of Personal trainers with a passion for helping people reach their goals with very little equipment!

You do NOT NEED equipment to get amazing results. You need a program to follow, accountability and motivation to do more. Normally Personal trainers charge around $100/hour to provide that. Phazes is offering this at RIDICULOUSLY LOW PRICES!

as a trainer I would often go into peoples homes and assist them on their road to fitness with nothing more than their own body, light hand weights or bands, and at times a nearby park for pull-up bars or dips. other than that, you need just YOU and some motivation. It is more motivating to workout with someone on your case telling you that you can do more. We don't scream at you or call you names. But you will get the drive you need to push past what you think your limits are.
At Bootcamp it's more intense and fast paced. In the studio room, we are a little more forgiving.

SO you can pay someone $100/hour or more to push you once a week. OR you can use a Phazes Trainer at Bootcamp for just $150/month (or less if you are a phazes member) OR you can get motivated in our fitness Studio for as low as $27/month. OR you can talk to a trainer weekly over the phone and receive weekly help through email for as low as $20/month. It's up to you! what do you want to accomplish? what have you got to lose other than weight?

Saturday, December 19, 2009

12.21.09 workout of the week

here's the workout for next week!
Push yourself and see what you can do!
remember checking in with your tainer will keep you motivated and accountable to your fitness goals no matter what they may be.
these are "do anywhere" workouts. you get better results when you move quickly from one exercise to the next.
a fite body can come with NO equipment! If you do not have hand wieghts or dumbbells, just grab some water bottles and do the exercises faster if you are more fit. the stronger your body is the more I want you to hold your muscles tight, and blast through the workout hard and fast! if you are less fit and a beginner - take your time, ease into it if needed. work up a sweat. don't be afraid of getting a little out of breathe and working hard. keep your back straight and shoulders down.
Good luck. I would love feedback from those of you who are trying the workouts - tell me how it is going for you.

You can take advantage of using a Trainer from Phazes either with the remote plan or the local plan. the best successes come when you have someone you are accountable to that helps you set goals. Call us today to see if a Phazes Membership would benefit you.

Happy Holidays!

Saturday, December 12, 2009

what happens to us in the winter?

Did you know that the 4th quarter of the year is when gym memberships decline? This is the months of October - December. Did you also know that this is the time when the average American gains 10 pounds? Then in January Gym membership sales spike to crazy levels as everyone tries to work off the weight they gained through the Holidays. It's true! If you have ever taken a look at membership reports for a gym you can view these numbers.
During the Spring and Summer we work hard to get our swimsuit bodies and then we relax in the winter and wear sweaters and long pants and hope no one is looking at that bulge in our midsection).
Now look back at your own habits and how long ago this started for you or if you have ever been a victim to this habit in the past and see if it is true. take the age you first started getting out of shape or gaining weight. If we take the current weight gain trends, we will look at a 12 year old kid who now plays video games instead of goes to the park for fun. My son is 100 pounds which is pretty normal.

Now add 10 pounds every year of his life until he is 40 years old. He will be 40 in
28 years. if you put on 10 pounds a year until then you would add 280 pounds to his 100 pounds. That would be 380 POUNDS! He would be morbidly obese.
This sounds ridiculous, but it's true! It is happening all across the nation!
Normal weight gain will occur ust from growing. SO let's say he hits his ideal weight and finishes growing at 20 years old and stays normal wieght until 20 yrs old. Let's say he is 180 pounds and 6'1" at 20 years old. If we do not change his holiday habits as a typical American and allow the typical weight gain that occurs year after year, by the time he is 40 he will be 380 pounds still!!! so even if he does not have unusual weight gain as a kid this trend to gain weight during the Holidays is still unhealthy no matter how we look at it.
Unfortunately, we now need to look at another aspect. Let's say he is following the trend of Child hood obesity we now have to add 20 pounds a year From age 8 - 18(normal wight is around 70 pounds at age 8)
the 8 year old goes from 70 pounds to 270 pounds at 18. Look around, is this happening to people you know?
Now take the 18 year old that is now gaining 10 pounds a year if they are careful except for the Holidays when they decide to let go of self-control just once a year:
in 22 years they gain 220 pounds added onto their 270 pounds = 490 pounds at 40 years old. Way off the charts as morbidly obese.
So we need to take a look at our Holiday eating habits.

Unfortunately, I deal with quite a few people who fit this description and are now fighting for their lives just to be able to move their bodies at all.

Here's what happens during the Holidays:
#1 - It's cold outside and we don't feel like doing anything but eating, sleeping, watching TV, and play card games.
#2 - We can't offend anyone and not try that special dessert they made. how many Christmas parties, new Year's parties, Thanksgiving meals, etc... do you attend that have an extensive array of desserts? How many times have you filled your plate and then gone back for more? have you ever had someone say "did you try my (fill in the blank) chocoloate coated, cookie crust, cream... etc... dessert I made from scratch? you don't want to miss it." (yeah, thanks a lot! I am sure it was good, but I already had dessert TWICE!)
#3 - more parties where noone wants to worry about calories. I love the parties, I had 3 parties in one week with dessert buffets AND this cheesy yummy saucy casserole that I knew I shouldn't eat. how come it was at all 3 parties that week? does everyone have the same casserole recipe?
#4 - cancelled gym memberships. if you fit the stereo typical Gym Member - you cancelled your membership in November or December because you either quit using it or you wanted to save money somewhere.

so now that you know the tendencies of the Holiday season habits, you can fight it!
#1 - Move even if you don't feel like it! Nurses often times get patients that have been in bed to long out and moving because they know this helps their recovery. it also helps fight off sickness! hmmmm... could there be more to flu season than we realize? something else to study later...
#2 - DO what Barbara Bush told you to and "Just say NO!" (politely of course)
#3 - offer to bring something yummy and healthy to the parties you attend, or hit the healthy food first. Fill up on the veggies and fruits and water. Take a small sampling and do not try to fill up at every party. Remember - you are not trying to clear off the buffet table on your own.
#4 - Get to the gym or fitness center (hopefully mine) or workout with friends at home. NO MATTER WHAT! you will feel better, you will fight off diseases (I have not studied that, but I believe it anyway) and you will not regret the Holiday Season.

One Phazes Client told me her family thought she was crazy for doing winter bootcamp during the Holidays. Her response "what are you talking about? This is the BEST time to do this! If I can get through the Holidays without gaining any weight for once, this will have been a success!"
Someone has finally figured it out! Good Job!

Happy Holidays everyone!

12.14.09 workout

Saturday, December 5, 2009

12.7.09 workout

This is your week to re-align and re focus.
If you are the kind of person used to one kind of workout and stretch and static poses are new to you, I challenge you to try this out and see if it is something fun for you to change your routine a little. I chose poses that were not as hard to get into. If you have difficulties with any poses let me know. we would love to adjust our workouts or provide alternatives for those with difficulties getting into poses. Just do your best, breathe deep and relax.

Tuesday, December 1, 2009

workout for the week

Here is the workout of the week!
For those coming into our fitness center - we will have this posted on the walls for you with a trainer to keep you pushing to the next level. for those of you paying for the weekly trainer call, push yourself to the next level and see what you can do. on your trainer call this week tell us what you did that you are amazed about.