Tuesday, July 23, 2013

Why should I do bootcamp?

I client once asked me "Why should I pay so much more money for Bootcamp? I can exercise at home, I have video tapes and I can go to fitness classes.  Why do I need to do bootcamp?"

Hmmmm... valid questions.
Well, let's talk.  First of all, let it be known that I am not trying to sell people a product they don't need. So let's find out if you need it before I try and sell it to you.

Let's establish WHY people do bootcamp in the first place.  Bootcamp is a commitment.  It is not something you get to decide to skip once an a while because you are tired or don't feel like exercising.  It's an accountability program where someone is watching over what you eat and keeping you accountable for every bite that goes in your mouth.  You have an assigned buddy you are in charge of - if they don't show up, you do burpees.  If you don't show up - they do burpees (only the best form of fitness torture).

Who doesn't NEED bootcamp?  Anyone that already has a great fitness program that is getting them results, is eating a perfect diet, incorporates cardio, agility, strength and speed into their program.  Anyone that works out willingly 5-6 days a week without being reminded.  Anyone that does NOT need an extra push from an outside source to get better results.

What I see time and time again is someone says "oh man... I really need to make a life change and get in shape.  I would do bootcamp, but that is so early in the morning. instead of Bootcamp,  I'll just come to classes every day or do a workout video every day or do _______ (video exercise program for 60-90 days) and eat better."

sounds great.
3 months later and you are a no show at the fitness classes in the fitness studio and your workout videos at home have gathered dust,  You've turned off the videos when they got to hard, your diet consists of soda, fast food and processed foods almost daily and you feel like garbage and no one cares about it but you.
Where did you go?  Where was the commitment to getting better all around health?

YOU were the ideal bootcamp client.
You would have had a trainer and friends that CARED about your results,  you would NOT  have been unable to turn off the trainers when things got hard.  You would have had knowledgeable staff that could assist you with those aches and pains you felt instead of just giving up.  We would have been there for you.

When you pay a little more for bootcamp or ask how you can get your's free or half price,
and have that focus, you are less likely to make excuses and more likely to get the results you were hoping for.  YOU my friend, needed bootcamp.  Quite frankly it's the CHEAPEST training of it's kind around!

4 weeks of focus.  NOTHING gets in the way at 5:30am or 6:30am - No PTA meetings, Doctors appointments, Kids soccer games, etc...  Your buddy is waiting for you to show up.  You do NOT want them doing burpees because you weren't there today.  SO you go!  Your trainer is going to check your food journal, so you eat better.

So YOU GET RESULTS you have been making excuses for the past 3 months.  What excuse are you making now?

Click on the "outdoor bootcamp" page to find out more.

Don't put it off.  Sign up NOW!

Click here to register for 6:30-7:30am in Coral Canyon: http://coralcanyonbootcamp.eventbrite.com/
Click here to sign up for 5:30-6:30am in Hurricane : http://hurricaneaugustbootcamp.eventbrite.com/

Friday, July 12, 2013

Happy National Dance Day!

This July is FULL of dance and LOADS of ZUMBA!  One of my favorite things in life, is to turn the music up loud and just.... GO!  When I first started my journey back into health and was unable to afford a gym membership, unable to get away from my many kids and new baby, and I couldn't walk a block... guess what I did?

Did you guess?

Yup.  We danced together.  Me and my kids.  I would start by showing my kids videos of people breakdancing and I would turn the music up loud, clear the junk out from the middle of the floor... then we just let loose and had some fun.  We would try to mimic the movements of the videos on the computer.  Although I fail miserable as a breakdancer, it allowed me to feel joy, work up a "happy sweat" and it was tough.  Those were my first moments returning back.  Dance is my first love.  Sorry Bill Ennis, I loved Dance before I loved you.  It's true.  Bill Ennis knows how to dance and we would go dancing together as single punks in our early 20's with all our friends.  The guy tries to hide it now, but he has some mad dancing skills.... another way to win a woman's heart.  Because Bill could dance and was willing to bust a move... He had one more skill that won me over (his other skills work well too... like his voice and guitar playing, and creative talents...and more i love that man.....).  I digress... I got off track thinking about the OTHER biggest and most important love of my life.


So... yeah, dancing... Good times, good times...

When I found Zumba a few years ago, I saw an opportunity to go back to the joy of dance I had been missing now that I no longer hit the club scene or was dancing on stage anymore.  As a mom in a small conservative town... opportunities to really pour my heart into movement to a good beat had been limited to my own living room.  Zumba changed that for me.  I was a dance major in College with a minor in Chicano studies.  My college days in Southern California were filled with going out with my buddies from south of the
and all over the globe to various salsa, and latin dance clubs as well as a variety of night clubs all over the hottest part of LA and San Diego.  Zumba has brought me back to life by allowing me to continue what I had found a love for.  Latin culture (as well as other styles), music, friends and movement.

In July we have so many opportunities to get out there and really feel the music.

write these dates down please...
1 - Saturday July 13th - Kass Martin Master Zumba Class
Kass Martin is a Zumba celebrity instructor that has been featured on The Biggest Loser, Martha Stewart and QVC. She is coming back to The Warehouse Saturday, July 13th! Join us for a party that is going to make you sweat!
VIP: $30
Early Registration: $15
At the Door Registration: $20
register on eventbrite http://masterkassatthewarehouse-es2.eventbrite.com/?rank=1

2 - SUNDAY July 14th 8:00pm
video taping of a special dance number created by So You Think You Can Dance.  We are getting together with a bunch of dance and Zumba enthusiasts in southern utah and doing the dance SYTYCD choreographed for us and posted on You Tube for us to learn.  BUT... we are doing it to the music of "Blurred lines"  If you are interested in representing Phazes in this video taping event... contact Michelle Ennis.
SYTYCD video link. click here - this choreography

what song is Blurred lines? I hate the music videos... so here is a live show that is better. click here. - to this song

3- Saturday July 20 - New Instructor training for ZUMBA!
It's always fun to have your Zumba certification ready in case you want to start a new class somewhere, or want to Sub at Phazes or other gyms and clubs, or if we need a new instructor for a new class added.
SO get get certified!  It's right here in Southern Utah and that does not happen very often.
go to Zumba.com to register.

4 - Saturday July 20th 7:30-9:00pm - Zumba Sentao - special event!  It's another way to try Zumba - with a chair... I'm looking forward to finding out more about this.  This is a free class.  If you are interested in checking it out, let's go!
It at Trio fit 1812 West Sunset Boulevard, Building 2, Suite 12St. George, Utah 84770
in St. George
5 - Saturday July 27th...  This is the BIGGIE.... National dance day!
We are getting together with all the BIG names in Zumba in Southern utah and having a MASSIVE dance party!
8-10pm!  You will want to be a part of this event!  i will get you more details as I get them.  BUT, Phazes Zumba crew is going to be leading the throngs of 100's of screaing Zumba lovers - we will get our turn to lead a few numbers on stage.  Come learn the moves at our regular Zumba classes and then come join us on stage as we work it!  it's going to be a BLAST!\

Join in on the FUN!

Dancing is not just a great workout, it brings JOY!  dancing can bring world Peace.  I am sure of it.  :)
enjoy a few Videos of some of my favorite Zumba moments...

Wednesday, July 10, 2013


Food is awesome.  I love food.  Eating can be an emotional release.  Have you ever bitten into something that sends a wave of...  well, for lack of any better word... "energy" through your entire body?  Have you taken a bit of something that nourished you all the way to your toenails?  There are MANY times I have made me something to satisfy my hunger that was nutritious and after I took my first bite I could feel it tingle in my fingertips.  It was as if my body was saying "THANK YOU!!!"

I remember one time listening to an educator on emotional eating as he was teaching us how to enjoy our food more fully without guilt.

We each took one raisin and put it in our mouths and had to just keep chewing it and feel all the textures and enjoy it on every part of our tongue.  After... like FOREVER.... He finally allowed us to swallow the raisin.  It was weird - yes, true.  But weird is sometimes really great.

You do not have to feel guilty about food. BUT... Learn to enjoy new foods in new ways and REALLY enjoy them!  Find foods that add nourishment and fuel to your body and take some time to sit down and eat it bite by bite.

I am guilty of rushing from one thing to the other and jamming food down my mouth as quick as possible so that eating doesn't get in the way of all the BUSY-ness in my life.  When I find the time to enjoy my food, I feel more nourished and full not empty and lacking.

Today, find a food that your body needs and take an extra minute or two to really enjoy it.  When you do this what happens is that you get in control of your cravings, you feel more full, you need to eat less to feel that "ahhhh... comfort"  feeling (you know what I'm talking about).  AND most of all - you really learn to live again.

 Look at all the amazing food you could be enjoying guilt free:

So what food are you going to enjoy - guilt free today?

Monday, July 8, 2013

Dirty liars!

I hate self doubt.  I take part in weekend Obstacle course training with Tyann Clark when I can.  I found that sometimes what seems impossible at first becomes completely doable over time.  I have a fear of heights.  climbing that darn wall scared me.  It seems so silly now to me that trying to get over that wall  that is now easy for me, was something that I looked at and wondered if I had it in me to do it?  what excuses could I make up to get myself out of looking like a fool if I couldn't do it?  NOW.. that wall is just a wall that needs to be climbed - so I do it. NOW.. that wall is easy for me.  Then there was that cement hoist.  I remember the first time trying to lift that stupid cement block off the ground.  I pulled and pulled and leaned back.  I looked at that cement monster that was only halfway up to the goal point and I muttered the words "I can't do it."  I was lucky to have 2 trainers on my case that day, Tyann Clark and Matt Clifford both got right on that and would not let me say it ever again.  "Yes you can Michelle! you are almost there!"  part of me wanted to punch them and the other part of me was like... if tiny Tyann can do this, I should be able to... right? I got some good coaching and now days I grab that hoist and do it without thinking about it.  It used to be hard enough that I thought it impossible.  Carrying tires uphills, pulling stacked tired, flipping tires, carrying sandbags.... holy cow.... Tough stuff that I didn't think I could do at one point in time.  Now, it's the rope climb that has got me working hard to fight harder.  Like I said, I am afraid of heights - number one, and number 2... I have not done a lot of Pull-up style exercises while healing my elbow and my upper body strength is lacking in that area.   BUT... I tried... I sucked.  didn't get far that first day.  Back at my studio, I started adding more Pull-up variations to my workouts and working on back strength as well.  The next time I did the rope climb I got even further than before, but slipped and hurt myself.  The last time I attempted it... Ok.... So I didn't get to the top.  I freaked out a little thinking about the fall... But I got closer than I ever thought I could and now, I can see myself getting to the top next time.  It is now DOABLE!  NOT IMPOSSIBLE!  And That is exciting!   ALSO.... 4 years ago this lady (me) could not even WALK around the block without passing out.  In October I will be doing my first ever marathon!
 So how does this translate to you?   

It's time to put the lies aside.  You are capable of more than you know.  Some things take more time than others.  Some things take extra training.  Sometimes you need someone to just tell you that you are capable.  Try something that challenges you past your limits every day.  Do one more pushup or pull up.  Run or walk another mile than you thought you could.  Resist that temptation you know you need to kick.

You are awesome!  You are Strong!  Little by little YOU can conquer ANY obstacle you decide to conquer!  Some things just take more time than others, But it is possible!

Friday, July 5, 2013

The dog ate your homework too?

It's amazing what we will choose to make time for in our lives.  working out really does NOT have to take much time at all!  If you are used to getting in your car, driving to a gym and doing a 90 minute workout, then, yeah.... it can take some time.  BUT research has shown that short higher intensity burst of just a few minutes a day of body weight training, no equipment necessary workouts can be extremely effective.  The Phazes Circuit is based around that philosophy.  Just 12-36 minutes depending on what you can do, and how much time you have is all you need.... really.

If you don't have "time" to get to the Studio... try this quick workout every day:
 - 5 pull- ups (jump ups or negatives or body weight rows if you have something to use for pull-ups, if not - don't stress it.  I have used the edge of a table for body weight rows before.  It's a little tricky and if you difficulty with exercise or balance might not be the exercise for you.  If not.... just hold on to the edge of your table, slide your feet under the table so you are facing up to the table, lower your body til your arms are straight, then while holding onto the edge of the table, pull yourself up keeping your body in a straight line. - does that make any sense?)
- 10 lunges on each leg
 - 15 Pushups  (wall, knee or full or decline)
 - 20 Squats  or squat jumps (or 10 stand up and sit down "practice")
- 25 Sit ups or crunches (or chair crunches if you can't get on the ground)
 - 30 jumping jacks (or half jacks)

Repeat as many times as you want/ have time for.  Maybe one time is all you can handle or you are in a hurry to get somewhere today.  I could think of other exercises that take more equipment, but I think anyone, with any budget, living situation or circumstance, deserves a chance at a great workout.  Sometimes all you really need is direction.  Good luck to you!

Wednesday, July 3, 2013

Happy Independence Day! and a Special Offer!

Taking care of your body will give you more freedom than you ever imagined!  No matter how you feel about the political health of our nation, there is ONE thing you have the most control and independence in your own life and that is your health habits.  What you eat, How active you are... these are choices you make that NO ONE can take away from you.  So come celebrate your independence or GAIN your independence and commit to fitness freedom! At Phazes we offer programs for ANYONE at ANY Phaze of life and limitations.  From the Gold Circuit to Bootcamps and beyond... Phazes can assist you to better health and more freedom in your life.

To celebrate YOUR freedom, Phazes wants to offer you a chance to take advantage of a rare offer...
$100 off  a prepaid 12 month membership. An annual membership at Phazes includes unlimited circuit and class attendance as well as 50% off Bootcamp!  Our rates were already low.  Now for a limited time they are even lower! Don't miss this!

How to purchase your membership?

option 1 - Call 435-680-4025 to take advantage of this offer right away
option 2 - e-mail Phazesfitness@gmail.com and I will get back to your right away.
Option 3 - you can purchase this online for a limited time.  Just click on the link for our class schedule, create a Log in Id if you don't have one yet, go to "online Store" - to "series and memberships" - to - Scroll down on drop down menu to "Classes" then find "Happy Independance Day!"  You should be able to purchase right there.

This item will be removed after July 4th 2013.   I don't know when we will have another offer like this.  Jump on it before it's gone.