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6/18/12 Michelle and Friday
Thanks Mickey for leading the class on Wednesday! I was so jealous that I couldn't be there, but I heard it was "fun." I look forward to seeing everyone tomorrow for our workout. Please bring your jump ropes, dumbbells (ladies 8 - 15 lbs and guys 20 - 25 lbs) and your motivation! Also, remember that we are weighing in so…
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Fit Test and Wed
Good job for those who did their fit test yesterday. We will take the test periodically to help gauge our progress. Thanks for your dedication and for coming out a little earlier so we could get it done. For Wednesday, we'll be doing cardio so just bring you and your motivation. We also need to talk about our weight loss…
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Friday's Circuit, the Wknd and Monday Off Site Training
I hope you enjoyed the change of pace with the bands today as we tried to get some back work in. Thanks for everyone who came out. We look forward to seeing everyone on Saturday for the cook out. We promise not to keep count of how much barbecue you eat, or if you sneak an extra cupcake :-). For Monday, we will meet at…
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Need exercise bands for 6/15
In addition to kettle bells, we'll use exercise bands for class tomorrow. Please reply to this post or the one I placed on the News Feed whether or not you have bands that you can bring tomorrow. Thanks, G
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06/13/12 Fun Run and Friday
Congratulations to everyone who came out and completed today’s Fun Run as we prepare for September’s Mud Crusade, which is a 5K (3.1 mile) run with 14 obstacles. If you did today’s 2.5 mile full run, ladies completed 84 pushups, including 36 burpees, and the fellas knocked out 132 pushups including 60 burpees! If you’re…
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06/11/12 Leg Partners, Fun Run & Mud Crusade!
Way to get it today Fiends! Welcome to our newest Sweat Fiend, DeAnna! For those new to the group, and for those vets who may have slacked off, make sure you are drinking at least half of your body weight of water in ounces, daily. Also, on days between our workouts, ensure you are getting in at least 30 minutes of…
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06/08/12 Loaded Guns and Monday
Great workout on Friday. We are going to get those arms toned and cut if we keep it up! Get ready for a great workout on Monday. Monday is leg day but we're going to switch up our routine a little. It promises to be fun! Please bring your dumbbells (ladies 10 - 15 lbs & guys 20 - 25 lbs) and jump ropes. See you Monday!…
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06/06/12 Fun Run & Friday
Great Indian run today. Big shout out to Lesa for her best run yet, and Angela for her indoctrination into our Fun Runs! Thanks to David for leading the lead group - I'm catching you guys next time! Remember that we are back on logging our workouts and we are re-committed to logging our food. Get ready to finish off the…
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Step Up and Wed
Great legs workout on Monday! I feel like I need to give everyone a pep talk due to the sporadic attendance and the lack of consistency with food tracking. So, here it is....LET'S GET IT! Nuff said! For Wednesday, come prepared for a fun run. Please be on time (5:50 AM) so we can start at 6. Hope to see everyone there!
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Circuit City, This Weekend and Monday
Great Circuit Training on Friday! Try not to kill all of your hard work over the weekend by eating poorly, and remember to get in at least 30 minutes of exercise or activity on Saturday and/or Sunday. It's been a while since I've reminded you to drink at least half of your body weight in ounces in water, so please do so…
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Fun Run and Friday
Nice run today Sweat Fiends! I look forward to continuing our Indian run next Wednesday! For Friday, please bring your exercise balls and your dumbbells and be sure to be there at 5:50 so we can get set up (bring on the comments) and we will be able to get started at 6! See you Friday! Gaylon Chief Sweat Fiend 404-987-1211
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Memorial Day, Wed and NO CARBS
Good work to everyone who showed up for our Memorial Day workout! Coming to train on a holiday takes commitment and demonstrates how important your health is to you. I also know it was necessary for most of us to try to counteract the damage of drinks, food, drinks, desert and more drinks :-). Let's get back on it crew!…
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5/25/12 Army Tabata, Wknd Instructions, Memorial Day Workout
Great way to end the week today with Michelle's Army Tabata! Thanks to all that came out - you looked good. Special recognition to Nola for her beautiful Plank and Belly Blasters! There's no turning back now!!! Keep up the great work everyone. Also, if you haven't seen some of your Sweat Fiend family in a while, let's…
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5/23/12 Fun Run & Friday
Great job to everyone who showed up and showed out on our fun run and sprints on Wed! Get ready for more fun on Friday. Come prepared with your dumbbells and jump ropes. See you Friday! Gaylon Chief Sweat Fiend 404-987-1211
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5/21/12 Today's Millipede workout and Wed
What happened to all of the Sweat Fiends today??? Big ups to Nola, Sena, Elex and Lesa for holding it down and coming out ready to get it on a Monday morning! How close did everyone get to completing your 1000 repetitions? If you didn't finish, you owe you and I'll be checking on Wednesday to see if you paid up! For…
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5/21/12 New Bootcamp Start Time!
Hey all, to ensure we can get our full workout in including warm up, stretch, workout, abs and stretch, beginning 5/23, we will start Boot Camp at 5:50 AM instead of 6:00. This will allow us to get set up so we can begin our warm up at 6 AM. Don't let the 10 minutes hold you back. Psychologically, anything with a "5" in it…
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5/18/12 Circuit City, the weekend and Monday
Great circuit workout today to all that attended. It was a nice way to end our "Heavy" week. Once you got on a roll, you all looked awesome! A special welcome to our newest Sweat Fiend Yamia, and welcome back from Costa Rica to Mignon! Also, a big thank you to David and Michelle for all of your assistance, as usual.…
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5/16/12 Seriously? Thur & Fri
Great cardio workout today to all and welcome to our newest Sweat Fiend, Tiffany Robinson! Please invite her as a friend; her member name is trobinson23. Make sure you drink plenty of water (at least half of your body weight in ounces) which will not only help you lose weight, but will help flush out the lactic acid that's…
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Jump Ropes Needed for 5/16 Training!
Please bring your jump ropes, yourselves and your motivation for tomorrow's training! Nuff said...
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5/14/12 Thunder Thighs, Tues and Wed
This is HEAVY week! Great workout today to all, and welcome to our newest Sweat Fiend, Valerie! I am proud of everyone who increased your workout weight today, and who proved to yourselves that you can go higher. It is also proof that what you're doing is working as you are getting stronger! We will continue to push…
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5/11/12 Yoga, A Little Motivation, and Monday
Hey Yoga Fiends! Thanks to Michelle for leading the class today. Yoga was a great way to end our recovery week! Next week we will go a little heavier than usual, but we will reduce our reps. It will be a great change and I'm confident you will enjoy the routines. For Monday, you will need your jump ropes and your dumbbells…
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5/9/2012 Our Fun Run, Thur and Fri!
Congrats to everyone who worked out today and completed your runs. If you did the entire course, you ran a 5K plus 1/10 of a mile (3.2 miles to be exact)! FYI, if you didn't run the entire course, the following are the values associated with different parts of the course which you can use to calculate your total distance.…
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5/7/2012 Happy Anniversary Mickey (Michelle)!
Yep, we (Michelle & Gaylon - marriage tip # 1: Always put your wife before you) started our 7th wedding anniversary celebration off with a Tabata! A couple that works out together, works out together ;-). G
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5/7/2012 Today's Tabata, homework and Wed
Great Tabata workout today! As a reminder, since this is a recovery week, we're gonna keep the weights light. For those who didn't show today, or if you haven't been in a while, this is a great week to get your bearings or to jump back in. For Wednesday, we won't use weights at all. Just wear light colored clothing for a…
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5/6/2012 Monday's Workout
Thanks again to David for holding down Friday's workout! For tomorrow, you'll need light weight dumbells. Ladies should have 5 lbs and guys 10 - 15. See you in the AM!
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5/2/2012 Read the Posts Please, Today, Thur & Fri
Please take a few minutes to read these posts after each workout. Aside from recapping our workout and giving instruction on what to bring for the next class, I try to give a pearl in that will help keep you on track or accelerate your goals. My intent is to give you the level of service you would expect if you were paying…
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4/30/2012 Centipede Training, Homework, and Wed
Big ups to my true troopers who showed up for Centipede training today! I hope everyone else had great excuses for missing all of the "fun" we had. We'll tell you all about it on Wednesday! For Wednesday, come prepared for a light run which will be fun and different from the last couple of times we've run as a group. Don't…
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4/27/2012 Back to Basics, the Weekend, and Monday
Sweat Fiends! Great job pushing it today and congrats to those who increased your weight/resistance and perservered; if you completed the workout, you did 120 push ups! There's no turning back now :-). Also, special thanks to David for bringing extra dumbbells to ensure we all were able to workout at the proper level, and…
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4/25/2012 Our Run, Thur and Friday
Great run on Wednesday! For those of you who don't think you are runners, you should know that our bodies were made to run! Stay consitent with Boot Camp, and we will uncover your true self! For those who are taking on our Sweat Fiends Challenge, don't forget to get in as many pushups and situps as possible in 30 seconds…
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4/23/2012 Today, Wednesday and a Sweat Fiend Challenge
Sweat Fiends! Way to show up today to pay the Debt Collector for your debts from this weekend - everyone still owes one round! David is correct. Let's make the effort to arrive by 6 AM so that we can set up and get workout instructions which will allow us to begin our warm up at 6:10. This will ensure we can complete the…
