::URE FITNESS::

Ready for tomorrow?

2012-01-30T13:18:00.000-08:00

Are we ready to be measured tomorrow to help jump start our fitness goals??

Bring your water and sweat towel tomorrow because we will be working hard!!

Haven't paid yet?

See you in the morning!!

Happy New Year!

2012-01-12T08:06:00.001-08:00

Happy New Year!

Are you ready to get moving again? Get those New Year's Resolutions into place. This session of Circuit starts January 31st. If you can't wait that long, no worries, you can join me every Wednesday night 7:30-8:30pm.

About This Session of Circuit

This round will be a 10 week intensive course focusing on weight loss and strength building. Circuit will be held Tuesday and Thursday mornings. If you choose the two Circuit Classes per week, it will be 20 classes for $120. Or, you can do the one Circuit Class per week for $80.

Free Trial of Circuit

I'm offering an open class Thursday, January 18th 6-7 AM. You can come for free, so bring your friends and neighbors that have been asking about the class.

Register

If you sign up before January 19th, and pay in full, you will receive a free personal training session from me!

Questions/Comments?
Feel free to contact me at brecke.ure@gmail.com. You can also follow Ure Fitness on Facebook here: http://www.facebook.com/pages/Ure-Fitness/205124482892909

It's time to make a commitment to yourself today!

Circuit at night!

2011-11-14T12:24:00.001-08:00

Starting November 16th I will be teaching circuit from 730-830 PM.

Hope you will come! (especially all of you that have been asking me to do a night class)

8 dollars a class or 70 dollars for a 10 time punch class.

See you Wednesday!

The Countdown Begins

2011-11-14T12:20:00.000-08:00

We only have 2 make up classes and 6 regular classes left before I let you go to the month of LAZY December!!

So with that in mind... Make every effort to come to the last few weeks of class and remember to bring your friends, mom and sisters to our Thanksgiving workout!!

Tuesday I will be passing out my favorite cardio workouts to hopefully give you that extra push before measurements.

See you bright and early!!

Fall Circuit Registration

2011-08-01T12:50:00.000-07:00

Circuit is back Tuesday, August 16th

I have decided to do a longer session this time around to keep our workouts consistent and to keep us in shape!

What's new to this session? My16 week core exercises that I have been developing. I'm really excited to share them with you!

Below you will find prices and packages.

Circuit Package A

August 16th-December 1st
*Class Tuesday and Thursday mornings

*Total of 32 classes

*$190.00

Circuit Package B

One day a week class
*Tuesday or Thursday
*16 Classes
*$105.00

Circuit Package C

10 Time Punch Pass
*$90.00

And, if you refer a friend who orders one of the above packages, you'll receive one personal training session for free.

Please let me know if you have any questions on the packages.

To sign-up, email me at brecke.ure@gmail.com with “Registration” in the subject line. Let me know which package you'd like to sign-up with. And, good news, I now accept paypal payments.

I need to get this session full since it goes until December so let me know by August 11th.

To Submit payment via pay pal click below:

At home exercises

2011-07-15T12:03:00.000-07:00

Feeling overwhelmed and can't get to the gym?

Here are 6 of my favorite at home workouts

1. Jumping lunges

Time yourself for 2 min.

Start in a lunge position watching to make sure your knee is not over your toes. Once you are in a deep lunge hold in your stomach and jump into a lunge on the other foot.

*Try to keep your hands off your legs

2. Bicycle sit ups

laying down on the ground cross your elbow into your opposite knee while your legs do the motion of riding a bike.

*make sure to breath and lift the shoulders off the ground

3. Take the stairs

Time yourself for 5 min going up and down the stairs

4. Cherry jumps into a pushup

Jumping straight into the air while your hands are lifted above your head (pretending to pick fruit off a tree) into a tuck position jump those legs out into a pushup position and do a basic pushup.

Repeat 10 times

5. Pelvic raises

Grab a small stool or bench (only 12-15 inches high) Lay on your back and place your feet on the bench with knees bent. Slowly raise your hips all the way fully extend squeezing your gluts and slowly back down

Repeat 20 times

6. Hold the plank position

On the ground get on your forearms while legs are behind you extended straight and hold in your stomach.

*Watch your lower back try not to let it sink in or arch up.

Repeat all 6 exercise 3 times.

There you go!! No excuses get moving.

Circuit is starting in Daybreak!

2011-06-27T08:00:00.000-07:00

Ready to Sweat?

GRAB YOUR NEIGHBOR AND COME TO DAYBREAK CIRCUIT JULY WORK-OUT

What is Circuit Training?

+ A high-intensity, fat-burning, strength training work-out

+ 60 Minute Class

+ Monday/Wednesday/Friday Mornings 6-7 AM

+ Taught by NASM Trainer, Brecke Ure

+ Located at SoDa Row Green Space in Daybreak

+ Equipment Provided

+ $60 for 10 classes + 1 class free

Class starts Wednesday, July 6th.

To Register:

Email Brecke at brecke.ure@gmail.com with "Register" in the subject line by July 1. Please provide your full name and phone number in the email.

Classes fill up fast... so grab your neighbor and register now!

Class has Started!!

2011-04-20T13:24:00.000-07:00

I have been missing a few faces so far this session!! Get your butts out of bed and make sure to come to class tomorrow.

Here is an Elliptical Workout for you to do on your own for your off days of circuit training:


Elliptical



TIME	INCLINE	INTENSITY	DIRECTION
(MIN)
5	2	2	WARM UP
5	4	2	FORWARD
5	6	2	FORWARD
5	8	4	FORWARD
3	10	4	FORWARD
2	2	4	BACKWARD
3	4	6	BACKWARD
2	6	8	BACKWARD
3	8	6	hands free
5	4	6	hands free
5	4	8	FORWARD
5	6	4	hands free
2	6	2	FORWARD
3	8	2	FORWARD
2	12	2	BACKWARD
5	4,3,2,1	0	Cool Down

REGISTER

2011-03-29T12:17:00.000-07:00

Time to register again for the new session of circuit!!

Class starts Tuesday, April 12 6-7:00 AM

Session ends Thursday, June 30th

*one day a week $80

*two times a week $150

Refer a friend a receive a free personal training session

I'm excited to present a new Bosu exercise series to the class!

Let me know if you want to sign up.

And don't forget bring your friends for free on Thursday!!

*Payment options available

Turkey Day Workout

2010-11-15T11:29:00.001-08:00

Come join me Thanksgiving morning for a "Turkey Day Circuit"

Thursday, November 25th

7:00-8:00 AM

$5.00

eMotion Dance Studio

9119 South Monroe Plaza (255 West).

It is right off of I-15 and 9400 South.

Look for the warehouse with the purple door.

Wake up and get your fun calorie burning work out over with so you can enjoy the Holiday.

See you soon!

Questions?

brecke.ure@gmail.com

Thursday's Workout!!

2010-08-25T10:30:00.000-07:00

Ok this Thursday its up to you to stay on track!

Circuits

1-bicycle sit-ups

2-up and down your stairs

3-lunges down the hall (arms out in a T)

4-pushups (your welcome)

5-mountain climbers (start in the plank position and bring one foot at a time to each hand in a face pace motion)

6-Standing Sides-feet shoulder width apart slide your hand passed your knee and switch sides holding navel into spine.

This will be a great calorie burner.

Have fun and push yourself!

Work-out Songs

2010-08-20T15:01:00.000-07:00

What are your favorite songs to work-out to? Let me know in the comments below, and I'll make a Circuit Mix to work-out to.

Last week, we worked out to this Work-out Mix:

"Get Together" by Madonna
"Candyman Ultimate Mix" by Christina Aguilara
"Telephone" by Lada Gaga and Beyonce
"Don't Stop The Music" by Rihanna
"Do It" featuring Missy Elliot by Nellie Furtado
"Get the Party Started" by Pink
"We Be Burnin'" by Sean Paul
"That's Not My Name" by the Ting Tings
"Dynamite" by Thaio Cruz
"Get Up" featuring Chamillionaire by Ciara

Would love to know what you're favorite work-out songs are- do share below!

The 4-1-1 on Healthy Snacks

2010-08-20T13:21:00.000-07:00

Alright! You asked for it, and here it is. I suggest eating three small meals a day, plus three healthy snacks... especially if you're burning as many calories as you can at Circuit.

My favorite go-to healthy snacks:

String cheese (I prefer the Skim Cache Valley brand.)
Fat-free Cottage Cheese with cantaloupe
Steamed Edimame
Turkey wraps (Make sure the turkey is low-sodium.)
Cucumbers/carrots dipped in low-fat Ranch Dressing
Celery with all-natural peanut butter
Bananas dipped in all-natural peanut butter
Snack-sized bag of Healthy Pop Popcorn
Any fruit- apples are a favorite
Small-portion of low-fat Frozen Yogurt
Greek Yogurt
Health Valley Brand Granola Bar

Plus, make sure you are drinking at least 80 ounces of water per day.

Make these snacks readily available to grab as you head out the door, too.

What are your favorite snacks?!

Do you need to shake up your workout routine?!

2010-07-26T15:53:00.000-07:00

If you have a gym membership that's quickly collecting dust, or need to loose that extra post-baby weight, or cannot drop that stubborn extra 5-10 pounds, you need to try Circuit. Circuit is a high-intensity, calorie burning class that keeps you on the move. Circuit features 6-7 different workouts, or circuits, per class that will work to tone your entire body. Not only will you shape up, I will also teach you a lot about how to keep your body in shape with the handful of exercises you learn each class.

Each class is 60 minutes long, and if you do each circuit the correct way, you can burn up to 800 calories a class. I recently had a baby in February of this year, and I know the effectiveness of Circuit, as I am back to my pre-baby weight already. So, if you're looking for a class to keep you motivated and get your body toned, this is it!

All the equipment you'll need for the class is provided. Sign up for Circuit by emailing me at brecke.ure@gmail.com with Register in the Subject Line. Then, provide your full name, and I'll contact you from there. Payment for class is due in full on the first day of class. (Details on different class options below.)

Classes are capped after a certain number of registrants, so don't delay, and register now!

(If you have any specific questions about my class, email me directly- brecke.ure@gmail.com.)

CLASS OPTIONS
1 Class every Tuesday morning 6:00am-7:00am August 3rd-October 26th Price: $80.00
2 Classes every Tuesday and Thursday morning 6:00am-7:00am August 3rd- October 28th- Price: $150.00

See you soon!

August Circuit

2010-07-09T15:29:00.001-07:00

Thanks everyone for coming to class every day this week!! Wow it was intense.

Have a nice July break (stay active)

Class will begin Tuesday, August 3rd.

Classes are held Tuesday and Thursday from 6:00 AM-7:00 AM

$80.00 for once a week (12 classes + 1 free)

$150.00 for twice a week (24 classes +1 free)

Refer a friend or sign up by July 19th a receive a free personal training session.

Questions/comments or to register for circuit?

brecke.ure@gmail.com

"The only time I have ever enjoyed working out is with Brecke"

-Annelise Jensen

"You feel so great after circuit, every week I'm amazed how Brecke challenges me and I'm constantly getting a good work out"

-Jamie Right

"Everyone has been complimenting how nice my arms look and I have to say it's because of circuit, it kicks my butt every week!"

-Jen Sorensen

COME BRING A FRIEND TO CLASS

2010-06-19T08:22:00.000-07:00

Schedule Changes:

NO Class

Thursday, June 24

Tuesday, June 29

Thursday, July 1

Make Up classes

Friday, July 2

Tuesday, July 6

Wednesday, July 7

Thursday, July 8

Friday, July 9

July 6-9th bring a friend to class for free.

**All classes are from 6:00-7:00 AM

Have your friends come try out circuit. Refer a friend for the next circuit session (starts in August) and receive a free personal training session.

Spring Circuit

2010-03-09T17:20:00.000-08:00

It's time for Spring Circuit:

Classes now offered twice a week!
Class starts Tuesday, April 6 at 6:00 am

or Thursday, April 8

$80.00 for one day a week for 13 classes or $150.00 for twice a week for 26 classes.

Payment is due in full on the first day of class
make check payable to Brecke Ure.

And, if you refer a friend to the class, and if you both sign-up by March 23, you'll receive a free personal training session!

To sign up email brecke.ure@gmail.com subject line "Register."

To get you even more motivated, here are recent testimonials from participants of the Circuit Classes:

"I hadn't taken a group fitness class before because I was intimidated by a group dynamic, but Brecke is inviting and keeps things simple. I have enjoyed the circuit classes soooo much. Even though I usually wake up feeling tired, sore and generally cranky, I leave class feeling energized, positive, and so proud of myself for making it through! Class is also a great opportunity to re-dedicate myself to fitness again every week. If I fall off the wagon I can always count on circuit to remind me why it is important and what I enjoy about working out. I have been really impressed by how the exercises have toned my arms and legs, and it is exciting each week when I can do more and push myself harder." -Natalie Merrill

"I really love circuit because we work every muscle in my body plus cardio; I love it!"-Brenda Nelson

"I loved circuit! Brecke is a GREAT trainer there is so much variety in the workout it makes it so much more enjoyable and the class flies by, before you know it you've had the best workout and you are done for the day by 7:00. It's a great class and I've seen a lot of improvement in my body and stamina, can't wait for next class."-Kim Hackett

Please email me if you have ANY questions about the class.

Thank you, and see you soon for Spring circuit

Spring Circuit

2010-03-09T16:58:00.000-08:00

Circuit is Back!!

Sorry I told you I would be back in March-well that didn't happen...

So April here we come.

This time I'm starting classes twice a week.

Tuesday/Thursday

6:00-7:00 AM

Full Body workouts

Classes Start Tuesday, April 6th

Send me an email to save your spot for class

brecke.ure@gmail.com

Or if you have any questions

See you soon!!

One More Circuit Class!!

2009-11-25T10:00:00.000-08:00

Fall Circuit is coming to a close. We have one more Circuit Class on Tuesday, December 1st.

If you have missed classes lately, make it your goal to come to this last class. (Especially after tomorrow's Thanksgiving dinner!)

Also, as a one-time offer, feel free to bring friends to this last circuit class and they can try the class for FREE!

And! It's your turn to create Tuesday's workout, (don't worry- I'm not going to let it be THAT easy) so leave me a comment on what exercise was your favorite, and I will include it in our work out on Tuesday. (Remember- not the easiest exercises, the one that you felt worked the best :)!)

Our next Circuit will be in March 2010 (contact me for details).

And finally, here are some tips on how not to waste calories at tomorrow's big Turkey Day...

+ Make sure to drink lots of water tomorrow (it will help you get full faster)

+ Skip putting butter on the rolls, which will help you with unwanted calories. (And, if you have an option, go for wheat rolls rather than white rolls.)

+ Eat your salad first at dinner, which is another way to help you get full faster.

+ Make sure you get your workout in that morning (then you won't feel so guilty when you have your slice of pie)

HAPPY THANKSGIVING!

See you Tuesday!

Work out at home!!

2009-10-28T20:12:00.000-07:00

Since I will miss class this Tuesday, here is your workout:

Warm Up:

Step touch 2 min.

Jump rope in place 2 min.

CIRCUIT:

1-Push ups

2-Lunges down the hall

3-Tricep dips (on a chair or off the couch)

4-Stairs, up and down

5-10 lb weight (large book or gallon of water) lift weight with both hands above your head then in a swinging motion drop the weight down to your knees. Weight in hands are parallel to the front of your body directly in front of you (so not to the sides). **keep feet apart and knees bent

6-Core-bicycle sit ups

**Each station takes 2 minuets. Repeat 3 times.

Have fun!

Up For a Challenge?

2009-10-14T15:30:00.000-07:00

Drink more water!

Based on our latest Poll, 53% of you are not drinking enough water throughout your day... so, here's your challenge:

I challenge everyone to track their water intake for one week. The main part of the challenge is to write down all your water intake- that way you will know for sure what time of the day you are going without water. So, get a notebook, and each day write down the date and the time every time you finish drinking 8 ounces of water.

Why is water so important?

During physical activity the body loses water primarily through sweat, even in cold weather or in water. The body has several mechanisms to protect itself from the negative effects of dehydration, but thirst does not occur until the person is already dehydrated! (Quoted from: www.aarp.org/health/fitness/)

So, drink up BEFORE your body gets dehydrated.

Your Goal? Drink 65 ounces of water every day.

You can do it!

Now for some fun, here's the playlist from this week's class:

1-P!NK-You Make Me Sick

2-Black Eyed Peas-Meet Me Halfway

3-The Killers-Spaceman

4-Nelly Furtado-Man Eater

5-Mariah Carey-Shake it Off

6-Michael Jackson-PYT

7-Britney Spears-Womanizer

8-Hole-Celebrity Skin

9-Gloria Estefan-Turn the beat around

10-Caesars-Jerk It Out

Hope this keeps you moving!

Be sure to answer our new poll question too.

See you Tuesday!

Q&A with Me...

2009-09-29T10:57:00.000-07:00

Here are some questions that I've received lately- hopefully these will help you with your training. (If you have a question I didn't answer, please feel free to email me at brecke.ure@gmail.com!)

01.
“When I eat in the morning before circuit I get really sick, and if I don’t eat, I have no energy! What should I do?”

-Try eating right when you wake up- even before you brush your teeth. You need to give your food time to settle in your stomach. Also, drink water right when you wake up to help absorb the food. Eating a banana or toast and not a lot of liquids is also a good idea.

02.
“I have a hard time drinking my 80 ounces of water a day- any tricks?”

-Try squeezing a fresh lemon to your water, and whether you work behind a desk all day, or are at home, always keep a water bottle with you. When it's there, you'll find you'll drink more. Also, when you eat out at a restaurant get a water with your other beverage. All those little sips add up...

03.
“I’m frustrated with my weight, and I work out almost every day! What's the deal?”

-Are you mixing up your exercises? If not, your body is being trained into doing the same exercise every week. This means that you need to shock your body by going more intense! For example, try a new machine or go on a hike.

And if you are exercising everyday you are also building muscle. But, make sure you are measuring your arms, thighs, waist and hips-that is where you will see the inches being lost. And that way, you won't be so focused on the pounds!

04.
“I do sit ups all the time and my stomach is still flabby- what am I doing wrong?”

Everyone always asks me to help them get rid of the fat on their mid-section. I have to tell you doing 100 sit ups everyday is going to build muscle, but under your fat! So, cardio is the key. Continue to do sit ups, but make sure you are getting good cardio workouts in every week to help build the muscle. You can do core exercises with all your strength training, by balancing and constantly sucking in your navel to spine.

Keep up the good work!

Thanks for everyone’s questions. Now, for further motivation, here's your exercise for this week:

Today in circuit we used our steps and left one foot planted firmly on the step and the other leg was bent while lifting high into the chest. Not only were your gluts and thighs burning, but we were strengthening our core through balance.

Try it again this week!

Note: Don't forget to participate in our new poll!

Snacking Healthy

2009-09-22T09:51:00.000-07:00

If you find yourself extra hungry on Tuesdays, it's because by 7:00am you've burned 400-800 calories!

Do you know how many calories you eat for breakfast on Tuesdays? After class you've most likely consumed a negative caloric intake for the day, so you've got some catching up to do! Do not wait longer than 45 minutes after your workouts to refuel your body!

Snacks
Snacks are an important way to help maintain your daily caloric intake. You may have heard that snacking is bad, when, in fact, it's the total opposite. Snacking is g-o-o-d!

By snacking, you're keeping your metabolism going- you just need to remember to choose the right kind of snacks. Here are my suggestions:

+ Fruit with 1/2 Cup of Cottage Cheese (both the low fat and fat free kinds are delish, plus cottage cheese is a great protein)

+ A handful of Beef Jerky

+ An apple with string cheese

+ 1 Cup of Edamame

+ A mini bag of 98% Fat-free Popcorn

+ 3-5 Celery Sticks with Natural Peanut Butter

+ 3 Slices of Lean Turkey meat

+ 2 Rice Cakes with Hummus

+ 1 Baggie filled with Veggies

My suggestion is after you grocery shop for your healthy snacks, immediately cut up any veggies and place them in baggies- that way, they're easy to grab on your way out the door. Preparation is key to eating healthy snacks!

And finally, don't forget to drink plenty of water throughout your day...

Now it's your turn to share: What are your favorite snacks? Comment below.

Also, be sure to take our new poll to help me determine what circuits we do next week! Poll is located at the top of the page on the right.

Fall Session has officially started!!

2009-09-15T15:40:00.000-07:00

Fall Circuit is well underway.

Today was just as intense as the first week. I would encourage everyone to make sure they are getting more exercise during the week not just at circuit.

**Wednesday- brisk walk loosen up those muscles from circuit!!

**Thursday-you can do the same exercises we did on Tuesday-or another intense workout weights+cardio

**Saturday- cardio+weights

Having another intense workout day during the week will help increase your stamina at class, and help you to be able to finish each circuit with out feeling sick.

Need some tunes to motivate you during your weeks work out?

Here was this mornings mix:

1- "Please Don't Stop the Music"-Rhianna

2- "Feel Good Inc."-Gorillaz

3- "I'm coming out"-Diana Ross

4- "Turn me on" Kevin Little

5-"Tell me Baby"-Red Hot Chili Peppers

6- "Love Stoned"-Justin Timberlake

7- "Get it Shawty"-Lloyd

8- "Can't Touch This"-MC Hammer

9- "Get Right"-J Lo

10- "Glamorous"-Fergie

11-"Beep"-Pussy Cat Dolls

12-"Just Like Heaven"-Cure

13-"Radar"-Britney Spears

5 more days until class starts!

2009-08-27T12:18:00.000-07:00

Note: Fall Circuit Class is almost full; I have just a few spots left, so if you haven’t confirmed your registration with me, please make sure you do. You can do so by emailing Brecke (dot) ure (at) gmail (dot) com.

Hey Fall Circuit Goers!

I’ve got a great workout planned for the first day of class on Tuesday. We’ll be working our glutes, core, chest, and triceps- just to name a few muscles that will get a workout- combined with a little cardio.You're going to get a fantastic workout!

Don’t forget to eat something before you come to class. I suggest a banana, oatmeal, or eggs- you’ll need energy to burn calories. Also, be sure to bring water with you to class.

When you arrive at the studio on Tuesday, follow the music to the back room where we'll start with a quick orientation about the class and then onto the work-out.

See you Tuesday!

Now... Fall!

2009-08-18T10:52:00.000-07:00

We are one class away from completing Summer Circuit. And... it's not getting any easier! Today our glutes and thighs were burning.

If you missed classed today, try and make it a priority to make it to our last class for summer next week.

BUT wait...

Circuit's not over!

It's time for Fall Circuit:

Class starts Tuesday, September 1 at 6:00 am.
Payment of $80.00 is due in full on the first day of class.
Pay at my Paypal account here, or make check payable to Brecke Ure.

And, if you refer a friend to the class, and if you both sign-up by August 27, you'll receive a free personal training session!

To sign up email brecke.ure@gmail.com subject line "Register."

To get you even more motivated, here are recent testimonials from participants of the Circuit Classes:

"I hadn't taken a group fitness class before because I was intimidated by a group dynamic, but Brecke is inviting and keeps things simple. I have enjoyed the circuit classes soooo much. Even though I usually wake up feeling tired, sore and generally cranky, I leave class feeling energized, positive, and so proud of myself for making it through! Class is also a great opportunity to re-dedicate myself to fitness again every week. If I fall off the wagon I can always count on circuit to remind me why it is important and what I enjoy about working out. I have been really impressed by how the exercises have toned my arms and legs, and it is exciting each week when I can do more and push myself harder." -Natalie Merrill

Did you press snooze this morning?

2009-07-28T15:53:00.000-07:00

I know some of you may be feeling the guilt of missing circuit, BUT it’s okay! We still have August. Don’t feel like you have missed too many classes, and that you could be left behind, because everyone goes at their own pace.

Here's your work-out goal for August: Do not miss anymore Circuit Classes.

It may be easier said than done, but if you commit to your goal today, it's that much easier to fulfill.

Plus, in August its YOUR TURN to decide what our circuits will be. The last four classes will be some of your favorite exercises repeated. If you haven’t yet, leave a comment on this post about which exercise you would like to do again.

Now, here are some pointers YOU have taught me during class:

+ Go Slow: This morning on the reverse chest presses, I loved watching you breathe through every single movement and taking your time to get the form just right.

+ Pushing Yourself: When I would say "30 more seconds!" I saw how you really maximized those last 30 seconds.

+ Squats: Your squats have improved 100%- awesome!

+ Keep Moving: On the step touches when you felt like you were going to die- you kept moving- and didn’t stop!

And finally, to get you motivated to accomplish your goal in August:

Why do circuit workouts burn more fat?

Circuit workouts are so effective because they manipulate hormone levels. High intensity circuit workouts will increase lactic acid accumulation. In turn, the increased blood lactate levels stimulate the release of growth hormone. Growth hormone - which is secreted from the pituitary gland - helps transport fatty acids into the mitochondria for oxidation. In other words - it helps you burn more fat.- ARTICLESBASE.COM FEBRUARY 24, 2009

Come burn more fat with me next week! Until then, take our new poll!

(And yes, Fall Circuit sign-ups are coming soon!)

Week 8: Almost Done!

2009-07-21T10:15:00.000-07:00

Great work-out this morning ladies! It has been amazing to watch everyone’s improvement in class- especially with stamina and strength. The first week everyone was fighting for the 3 pound weights, and now they never get used!

Now that we're more than halfway done with this Circuit Session, ask yourself these questions:

+ Are you happy with the results you feel from class?

+ Do you workout more than just Tuesday mornings?

+ Have you changed at least one thing from your diet?

Hopefully you answered yes to all three questions, but if not, don't worry, you still have plenty of time to make these changes.

Here's what you can do now to get results from Circuit:

Mind Over Matter
Your mind is a powerful thing. As your trainer, I can only push you so far- the rest is up to you! Do not let the word "tired" and "can’t" enter your mind. Each time you've completed a round of exercises make a harder goal for yourself- especially when it's the last round of circuits for the day. Push yourself to your maximum potential at each station while thinking: “This is the last one; I can do it!”

Keep Moving
In order to get results, Tuesday cannot be your only active day. Keep motivated and moving by changing up exercises. For example, keep doing your brisk 45 min walks on Wednesday, and by Thursday do exercises you've learned from class.

Watch Your Diet
We all have something we can remove from our diet- but set realistic goals. For example, if you love chocolate and say “I will never eat chocolate again-” you're setting yourself up for failure. Make your goal attainable:

+ “I will not drink soda at all today.”
+ “I will not have any sugar today.”
+ “I will only eat whole wheat bread today.”

Believe it or not, removing these not-so-healthy items from your diet will make a big difference in your waist size!

What's Next
August we'll be doing some of YOUR favorite exercises. So, please let me know what have been your favorite circuits. (Note: not the easy exercises; I want to know the ones that made you sore and made you really work to get through the circuit.) Comment below with a description of the workout, or email me! (brecke (d0t) ure (at) gmail (dot) com.

And! We've got a new Poll. Share your opinion above.

Thanks, and see you next week!

How to Maximize Your Work-out

2009-06-30T14:20:00.000-07:00

What’s worse than getting up at 5:30 am in the morning to go to circuit? Wasting your time at circuit, and as your trainer, I definitely don't want you wasting any time on my watch.

You might think, "Well at least I’m working out and not at home in bed!”

True- getting to class is the first step. But while there, why not maximize your work-out to get the most out of it?

Here are some tricks to help you fully maximize your work-out.

Note: Listen to your body. If you are feeling sick, slow down. If you feel like you might pass-out, slow down. However, if you're not breaking much of a sweat while at Circuit, or want to know how to maximize your work-out even better, read on:

When you get to class, I want you to:
1. Get your mind focused on breathing. In through the nose out through the mouth. It’s amazing how people forget to breathe. Don’t worry about where your tongue should be (Pilates)- just make sure you are breathing.

2. Once one circuit is up, get to the next station (time is ticking) as soon as you can to get your body in correct position (toes forward, spine in line, knees bent).

3. Take a deep breath.

4. For the next two minutes, focus on the muscle(s) you are working. I don't want you to think about the horrible stair-steps that are coming up next: focus on the exercise you're on.

5. Talk to yourself to give your body words of encouragement: “I’m going to do ten more really good squats!” and count backwards (10,9,8...). Or, if you see someone in your group needing a little boost, give them words of encouragement too.

6. If you start to lose form because your muscles are giving up, take a breath and readjust your body to get in the right form.

7. Stay hydrated. When I recommend a water break, don't pass it up.

8. Start again.

For that whole hour YOU are there to sweat and burn YOUR muscles. The mind is a powerful thing, and it would definitely be fine if you stopped (but your butt would still look the same :) so give it all you have, so you can maximize your workout.

See you next week!

Have a question for me? Comment below or email brecke.ure@gmail.com. And, check-out the new poll in the right-hand column.

About Healthy Snacks

2009-06-17T09:18:00.000-07:00

Syd and Lacey asked for some ideas on healthy snacks... Here's the 4-1-1:

Eating Healthy: WHAT-WHY-WHEN-HOW?

Preparing your food at the start of your day (or the night before), is important to eating healthy.

What I do to prepare for the week is after shopping at the grocery store, I cut my fruits and veggies and put them in Ziplock bags, so I can just grab them and go. This is useful when you're out running errands, for a work snack, or when you're in need of a snack, grab for the veggies and fruit first.

Snack Ideas:

+ Low-fat Cottage Cheese with Fruit (My favorite is cottage cheese+cantaloupe.)

+ 1 Cup of low sodium Beef Jerky

+ 1 Cup/handful of Pretzels

+ String cheese with an apple

+ Edamame

+ Hummus with carrots

+ Grapefruit

+ Assortment of veggies (no white potatoes)

+ Dried fruit (watch out for the kinds with lots of sugar)

+ ½ Cup of Almonds (not the salty type)

**If you want chips or crackers, take a handful, and then put the bag away. Don’t leave the bag out or you will be eating mindlessly and not to fulfill your appetite. Better yet, buy the "Baked" brand of chips, and put an allotted amount into a baggie or bowl. Only eat that allotted amount.

Remember! When your craving sugar, try to drink a class of water first.

Check out my Tip of the Week and Vote on the newest Poll in the right-hand nav. Thanks!

Have any questions for me? Comment below or email brecke.ure@gmail.com.

Week 2: Still Working Up a Sweat!

2009-06-09T15:46:00.000-07:00

Between tricep dips and sprints, we definitely achieved an amazing full-body work-out today! Nice work!

Remember to stretch tonight and go on a brisk walk tomorrow- this will ease some of the soreness you may be feeling.

Question/Answer time:

Question: Why am I so hungry on Tuesday?

Answer: For starters, if you are waking up at 5:00am, by 10:00am you have been awake for 5 hours (not brain surgery), BUT… in a normal day within the 5 hours from the time you wake up, you would have already eaten breakfast and moved onto lunch.

SO,

do not starve yourself! Due to the early breakfast before class, you'll most likely be starving at 10:00am with lunch two hours away.

SO,

refuel your body every 3 hours.

Not only will you subside hunger pains if you eat every three hours, you will also get your metabolism going. That way, you are more likely to turn down that chocolate chip cookie since you are full. Right, ladies?

Try fueling yourself throughout the day with healthy snacks...

Do you have a question for me? Comment below or email brecke.ure@gmail.com!

Also, I've added a new poll to the blog- check-it out in the right-hand column, and let me know what you think!

Circuit Has Arrived!

2009-06-02T14:19:00.000-07:00

WOW, did we have a good workout this morning! I know; I know- the thought of another shoulder press and lunge just might make you cry- but you did it! Good job.

Remember, drink plenty of water today, and eat every three hours.

Until next week, try this:

+ Drink 8 oz of water first thing in the morning
+ Do not eat the usual 1 soda/or treat that you might normally eat this week

Wednesday
Take a brisk 20-30 minute walk (no weights) (Wait. You guys already promised you would do this, so don't forget!)

Thursday
Yoga- do you have Comcast On Demand? Then, you can do Yoga! Visit the Sports & Exercise section of your On Demand player. There you'll find a handful of work-outs including Yoga exercises.

Friday
45 min cardio

Saturday
30 min cardio and lift weights

Sunday
Go on a walk or do something active

Monday
Rest!

And be sure to get a good’s night rest tonight; you earned it.

Also, be sure to check out the new tip of the week in the right-hand column. This week we highlight squats.

Questions? Comment below or email brecke.ure (at) gmail (dot) com.

Happy exercising!

Circuit Starts This Tuesday!

2009-05-27T13:12:00.000-07:00

You can burn up to 800 calories at Circuit Training!

To burn calories, we will have 5-7 different stations set up each with a different 2 minute work-out to tone, shape, and get the heart-level up.

It's a great way to get in shape fast!

Don't forget to register by June 1. To register, email:

brecke.ure@gmail.com with "Register" in the subject line, and I will follow-up with you directly.

If you have any questions about the class, comment below or please email brecke.ure@gmail.com. Thanks!

2009-05-19T21:00:00.000-07:00

There are still spots available for Summer Circuit

Email brecke.ure@gmail.com to sign up

More facts about Circuit

**Full body workout

**New exercises each week

**Burn up to 800 calories each class

**Learn exercises to do at home or at the gym

Ready to Sweat?

2009-05-13T10:30:00.000-07:00

COME TO CIRCUIT SUMMER WORK-OUT

• What is Circuit Training? A high-intensity, fat-burning, strength training work-out
• 60 Minute Classes
• Tuesday Mornings @ 6:00 AM starts June 2nd- August 25th
• Taught by NASM Trainer, Brecke Ure
• @ eMotion Dance Studios in Sandy, Utah: 9119 South Monroe Plaza (255 West)
• Equipment Provided
• $80.00 for 12 Classes + 1 Free Class- payment due by 6/1.

Questions? Email brecke.ure@gmail.com or call 801.597.6214.

To Register:
Email Brecke at brecke.ure@gmail.com with "Register" in the subject line by May 30th. Provide your full name and phone number in the email.

Classes fill up fast... so tell a friend and register now!