A “marathon” of workouts: 3 workouts a week for 9 weeks= 26 workouts= a Marathon!

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time”- Mark Twain

Purpose: To assist Knoxville, surrounding areas, and online clients in taking up the challenge one step at a time to better health and fitness and staying committed to it! To provide funds for the Juvenile Diabetes Research Foundation! Trill Fitness is partnering with the Juvenile Diabetes Research Foundation and net proceeds go to help research and find a cure! Let’s find a cure together and take up our own challenge to make exercise a part of our lives in the process!

Register online at by clicking here! The Trill Fitness Marathon Challenge: 3 workouts per week for 9 weeks totaling 26 workouts. There is a small $20 registration fee. The net proceeds go to benefit the Juvenile Diabetes Research Foundation.

You will be given a 9 week workout routine via email . Then every two weeks participants in Knoxville or surrounding areas will have the opportunity to meet at the World’s Fair Park, Cherokee Blvd, Trill Fitness, and more to walk, run or take a class lead by a Trill Fitness Trainer. Participants who show up will be entered to win prizes at each location and entered again for the Grand Prize. Prizes to be announced soon.

Participants who choose to do the Online registration only and not participate in the trainings will be entered into the grand prize drawing and will receive the training program to do on their own.

Program Details and Info:

• Sign up ANYTIME through October 16!

• Register by clicking here!

• Participants will be invited to a launch party to pick up their t-shirts and take their first group training class BODYATTACK™ held on August 21 at Trill Fitness inside Premier Athletics.

• Each week participants will receive information reminding them of their workout via email.

• It’s a one time $20 registration fee and net proceeds go to the Juvenile Diabetes Research Foundation!

• At the end of 9 weeks all participants are entered to win a grand prize!

GET FIT, LIVE HEALTHY, LOVE LIFE!

Questions? Contact Trillia Newbell at 865-254-9005 or tnewbell@trillfitnessonline.com

BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises.

 Date: August 21, 2010

Time: 8:00 am Registration Opens; 9:00 am Class Begins

Location: Trill Fitness (inside Premier Athletics), 11250 Gilbert Drive, Knoxville, TN 37932

Join us with Special Guest Olympian Mechelle Lewis!

For more information contact Trillia Newbell at 865-254-9005 or via email at tnewbell@trillfitnessonline.com.

Preregister via website or mail in. Preregister by clicking HERE!

Today I am excited to announce that Mechelle Lewis will one of our special guests at the Trill Fitness Marathon Launch party on Saturday, August 21! Mechelle has a desire to help children and combat childhood obesisty. Please read below as I interviewed Mechelle about her life, training, and plans.

You have a fascinating story. At one point you had decided to quit running competitively. Could you share with us your journey and how you decided to get back into the sport?

 During college I was successful on a national level, but I was very injury prone. When I graduated I decided to focus on my career since the injuries were really keeping me from reaching my full potential on the track.  After about four years off, I felt in my heart that it was time to go back to my sport and try to make the U.S. Olympic Team.  It was always my dream and after experiencing some challenges in my personal life, I realized that I had the perseverance to make it through anything, including the sacrifice it takes to be an Olympian. I quit my job and with two years left to train I dedicated my daily life to training. When I really made the team, I really can’t put words to the feeling that with God first, and faith and dedication a close second and third, All things are possible.

 I assume that you have not taken a Group fitness class in the traditional sense. Is this a true statement? If not, what have you taken?

 I am actually a certified Zumba® instructor! I traditionally never would take a group fitness class to help with my track performance, but I do like taking group fitness classes for fun! I enjoy David’s (dfreemansfitness.com) BODYPUMP® class because it’s funny when I can’t do 20 reps with 5 pounds on each side, but I can push 135 pounds 10 times on the bench.  I started teaching Zumba® because I worked with an after-school program for at-risk youth where I led the physical fitness programs. The director wanted to give them a fun angle on becoming more physically active so she thought it would be a great idea for me to get Zumba® certified and I did. It turned out great!

 You have done group training all your life with other athletes. During practices or times in the training room what are some of the workouts you do as a group?

 We lift and run as a group.  Some days we have condition focused practices where we run longer distances repetitively and other days are sprint and technical practices. With my main event being the 100m, it is necessary that the sprint group get practices that focus on power and running mechanics.  We do a lot of plyometrics, jumping over hurdles for example, and plenty of sprint drills. In the weight room, three days of the week are specifically used to train the lower body and two days of the week are for the upper body. We make sure that we get a good comprehensive workout where all relevant muscle groups are addressed.  It’s always good to train with a group for motivational purposes. We encourage one another; we make each other work harder.  It is necessary for me because my weak days can be my training partner’s strong days and I am able to feed off their energy.

 What do you do off season?

 There is no REAL off season! Professional Track and Field athletes run between the months of November-September. We get October off, so I will say that we have an off month!  Although the indoor competitions don’t start until January, it is important that you start working out in November to make sure you don’t loose any fitness and are able to work on any issues that negatively affected your previous season’s performance. During October I do make sure that I see my family in my hometown of Maryland and just take the time to enjoy doing nothing!

 I am about to launch a program called BODYATTACK™. It is a sports inspired cardio workout. What type of specific exercises do you do to prepare you for running a race? 

Sprinting requires powerful gluteus muscles, hamstrings, calf muscles, quadriceps, and shoulders.  It is important that we do exercises to address these muscles groups including power cleans, squats, leg press, and hamstring and quadriceps exercises. For the upper body, I make sure I do a shoulder circuit, bench and incline press, and it’s always good to get those push ups in!

 You are now an Olympian. Are you training your body differently now to prepare as a result? Do you plan to return in 2012?

Yes I am training for the 2012 London Olympic Games. I will take the same basic approach I take every year when training for a season.  The biggest thing is making sure my mind is prepared for the moment and day of the 100m event at the 2012 Olympic Trials. It is all about timing, literally, and I want to be prepared to be right on target.

 What do you do to prevent injury?

 I am actually recovering from an injury now! I had to deal with a herniated disc this past season, so I had to sit out and address it. I am feeling good again and I am taking the steps to be fully prepared to go into this year’s fall training 100%. Nevertheless, I do what I can to prevent injury through strengthening my muscles in the weight room, taking nutritional supplements to help with recovery, and doing therapeutic work on my body through weekly chiropractic care, massages, and ICE BATHS (ouch!).

 More about Mechelle

Mechelle Lewis, the youngest of a set of twin girls, is a Maryland native and graduate of the University of South Carolina where she obtained her Bachelors and Masters Degrees in Mass Communications.  After working in New York at Young & Rubicam Advertising Agency, she returned her focus to her all-time passion, Track & Field.  Mechelle went on to become a 2007 World Champion and a 2008 Olympian running the 4×100 meter relay. She currently uses her platform to reach out to the community to speak against obesity and help youth recognize self-worth and courage through her organization BEvolved. Mechelle is also a certified Zumba Instructor and is dedicated to healthy-living awareness and fitness. She is currently training for the 2012 London Olympics Games.

For more information about Mechelle or to find out about her events and projects please visit her site at www.mechellelewis.com.

As we are about to launch BODYATTACK® here at Trill Fitness I wanted you to hear from Kendall Kimball. She has many years working with clients teaching BODYATTACK® and many more in the fitness industry in general. Thank you Kendall for taking time out of your busy schedule for this interview!

What is your role with Les Mills?  

I am the North American Training Manager. 

 What does your work as the North American Training Manager  involve?

As the Training Manager, I wear a lot of different hats, but in a nutshell, my job is to manage and develop the 120+ Trainers in the USA and Canada in addition to liaising with the North American Agencies that distribute the Les Mills programs.  With everyone so spread out, it can be a challenge, but today’s technology allows me to stay connected and focused on driving the team towards excellence. 

 Could you tell us a little bit about yourself – your education, interests, past work experiences? 

 I’ve always been into sports, the outdoors, and staying active! I grew up in the Chicago area and was a rough and tumble tomboy who loved sports and being outdoors.  

In 1985, I decided to say goodbye to the Midwest and head west to attend the University of Oregon.  While taking breaks from my studies as a music major, I would hit the running trails and soon found myself surprised to be bumping into running legends like Mary Slaney and Alberto Salazar out on their training runs.  Inspired by them and the incredible running culture in Eugene, I got serious about running and decided to change my major to Physical Education/Fitness Management.  I started running competitive road race but unfortunately, after multiple stress fractures and other injuries I had to sideline my dream of running professionally. Meanwhile, to satisfy the credits needed to complete my practicum that would allow me to graduate from the U of O, I was asked to teach aerobics at a local gym.  I was MORTIFIED.  In my mind, teaching aerobics seemed girly and for wannabe athletes, so I had every intention of getting my practicum done in the shortest amount of time possible.  But a funny thing happened: I discovered that I loved teaching aerobics.  I loved the group atmosphere, the energy, and being able to make a difference in people’s lives.  
 
For the next several years I did a lot of fitness related stuff ranging from filming a series of fitness videos to doing hip hop demos at Nordstrom’s too embarrassing to discuss.  In 1997 a New Zealand-based company called Les Mills International was recruiting Trainers to teach and train their classes in the USA.  The Les Mills’ pre-choreographed workouts were tough, but right up my alley.  Before long, I was traveling all over the USA and Canada training other instructors how to teach the programs.  During that time the Les Mills’ Program Directors asked me to film instructional DVDs for BODYATTACK® and BODYSTEP®.   I feel blessed that my work has taken me to some pretty amazing places such as Japan, Sweden, New Zealand, and Australia.  

 What attracted you specifically to BODYATTACK™? 

  I love everything about BODYATTACK!  First time I ever saw BODYATTACK was in New Zealand in 1998.  I was blown away by how hard it was, yet fun at the same time.  That hour flew by! It is a class that will push your limits and get results; all the things I love about fitness.

 Who is BODYATTACK™ for?  

 I can honestly say BODYATTACK is for everyone.  Lisa Osborne, the Program Director, has done an amazing job creating a class that can be accessible for any fitness level.  BODYATTACK for years was about ‘go hard or go home’, but Lisa was adamant about making it an inclusive class, yet results-driven.  Once she included innovative low impact options, the door flew wide open for anyone to be able to take it and  get results. 

 What makes BODYATTACK unique to all the other fitness programs out there? And why is it important? What makes it one-of- a kind instead of one-of-many?  

BODYATTACK is different than any other high impact/high intensity cardio format out there because not only are you getting a great workout, but a fitness experience as well.  The music and exercises are structured in a way to maximize results and the fun factor.  After all these years I still have yet to find a group fitness class that is as much fun as BODYATTACK :0)

 How often would you suggest taking BODYATTACK™? 

In my experience, I’d suggest taking BODYATTACK 2 times per week (with at least a day in between classes); no more than 3.

 What’s one of your favorite success stories of a participant who took (or is currently taking) BODYATTACK consistently? 

 I actually have two.  My 69 year old mom takes my BODYATTACK class every week.  She does everything low impact and sings the loudest!  My other favorite success story is a woman who just started taking BODYATTACK a few months ago.  She had safely lost an astonishing 70 lbs over the course of 3 months and was looking to add more cardio into her work out plans.  She had seen BODYATTACK classes going on during her training sessions and found herself intrigued but terrified at the same time!  Long story short, she finally got the courage to take BODYATTACK and has been a fan ever since.  She does everything low impact and has lost an additional 20 lbs since she started.  She sings really loud to, but still not as loud as my mom.

 What is your personal work out regime?

I love to do it all.   I weight train Monday through Friday (M is chest, Tues is legs, Wed is back, TH is arms, Fri is shoulders) and sprint work outs on Saturday which also include bleacher runs.  I’m a huge fan of hiking and anything that gets me outdoors :0)

Kendall has her BA in Physical Education Fitness Management from the University of Oregon. She is ACE, AFAA, Johnny G Spinning, and Reebok cycle certified. She is also certified in seven of the eight Les Mills programs available for the U.S. Kendall met her husband Curtis in college and married him in three months after their meeting! They have two kids, Gus and Easton who continue to be little beacons of awesomeness in her life.

Enjoy the newest BODYPUMP release 74 along with refreshments and prizes! The class is FREE so bring your friends and join us.

Lissa is a U.S. National BODYPUMP Trainer and Presenter, BODYJAM Trainer and Presenter and Presenter in BODYCOMBAT. She is certified in two more Les Mills programs, ACE, AFAA, and TRX.

Trill Fitness is located inside Premier Athletics at 11250 Gilbert Drive right off Lovell Rd.!

Questions call 865-254-9005.

Master Class with Shaunna May!

When: Friday, June 11

Time:  1:00 p.m

Registration: FREE to Trill Fitness Participants. $15 one class pass for all others.  SPACE is LIMITED. Register via email and reserve your spot at tnewbell@trillfitnessonline.com.  Send name, email address and number of attendees.

EVERYONE must register (Trill Fit participants included).

Shaunna May is a National Trainer and Presenter for BODYPUMP™, BODYCOMBAT™, and BODYATTACK™.  Shaunna is also certified in BODYSTEP™ and BODYJAM™.  Shaunna has been working for Les Mills as a Trainer for 5 years and has been an instructor for 7. Including all of her Les Mills certifications she also holds certifications in AFAA and ACE for Group Fitness and AFAA Personal Training.  Shaunna is excited to join the Program Directors in New Zealand to present and star in the filming of BODYCOMBAT™ 46!

“I have personally seen BODYPUMP™ make a huge difference in my overall strength as it carries into the other programs…not to mention the significant changes in the participants I see every day!” – Shaunna May

Don’t miss this opportunity to learn from the best in the business! See you at Trill Fitness!

When I was in high school I was afraid to lift weights because I thought I would bulk up. Now that I am in the fitness industry I speak with women every day who too are afraid to lift because of a fear of “bulking up”. This is just one misconception that women have about weight training. I hope to help squash the myths and reveal to you the truth and benefits of pumping iron!
Here are the myths:

Misconception #1: I will bulk up if I lift weights

This is one of the most common misconceptions about weight training. We’ll explore what really happens when you lift and if you’ve never learned about weight training, you might be surprised.

Misconceptions #2: All I really need to do is “cardio”

Cardio is great but weight lifting will help burn fat, increase strength and help with bone mass.

Misconceptions #3: Really I don’t need to worry about lifting until I’m older

We start losing bone mass early. We will explore the realities of osteoporosis and how to begin taking preventative steps now.

Myth #1: I will bulk up if I lift weights

A few days ago I was at my studio and I was talking to a lady who was asking me about different exercises she can do to get stronger. As we were talking she said, “I’m just so afraid I’m going to bulk up.” I laughed and told her I was just about to write about that very topic. I have been trying to find the source of this wrong thinking and have come to a dead end. What I did find is that it is a common belief that I (with the help of many resources) hope to shed some light on. I am naming this phenomenon the Schwartzenneger syndrome.

Schwartzeneeger syndrome

We see body builders on television, on magazine covers and occasionally at the gym usually with a layer of shinny grease (a.k.a baby oil) and we think to ourselves, “I can barely fit into my pants now, if I lift weights- forget it!” Dr. Gary Hunter in an article for the American College of Sports Medicine explains,

“Although women can definitely increase muscle size, it should be understood that there is little chance of a woman becoming a behemoth and ending up with a body like Arnold Schwartzenegger. Without drug use or some very specialized training is undertaken for many years, women who resistance train normally just become very fit looking.”[1]

Dr. Hunter goes on to explain the physiological differences between men and women and how that limits our mass making potential.

“During maturation, women develop much less muscle mass than men. This means that an untrained woman has fewer muscle cells than an untrained man. This is especially the case for the shoulders and arms. Most if not all muscle growth in an adult occurs through increases in size of existing muscle cells, so the total potential for growth in a woman is less than in a man…”

This is great news for the woman who is afraid to pick up weights. God has designed us so that the potential for “bulking up” is almost non-existent without the help of an outside stimulant. We are also designed differently. Some of us are short, round, narrow, lean, broad, and tall. With that in mind, I would caution you not to have an unrealistic goal for “fit looking”. This post is meant to encourage you to lift weights not because you might become “fit looking” but because it’s beneficial for your body. Before I talk about the benefits I find it necessary to debunk this myth. In the next few days I’ll share with you the benefits of weight training specifically for women.

Note: I do not know Dr. Hunter personally and cannot/do not endorse him nor his writings.

[1]WOMEN AND RESISTANCE TRAINING, The Right Program Brings Results for Females Who Train, Hunter, Gary R, Ph.D., CSCS, FACSM, ACSM, Fall 2002

1. I love Group Fitness and Personal Training because it pushes me to do things I normally would have a harder time doing on my own. David’s fitness challenge was great because it enabled me to push myself further than I thought I could go and definitely further than I would have without his direction.

2. He provided options. Like I said earlier, I am always up to a challenge but I am also quite aware of my limitations. I never felt like a failure because I could keep pushing and take the options when needed yet still monitor my time.

3. It gave me a little insight into where I am in my fitness. I finished it but I did take options (ie I modified the pushups). I also didn’t have a treadmill so I ran up and down 17 flights of stairs 10 times. I look forward to doing it again to see if I can get stronger and faster.

4. I worked really hard and had accountability. Because I posted that I was going to do it I had to do it. So I pushed and did it. If you do it make sure to post that you too are taking up the challenge.

So have I whet your appetite for a little challenge? If so, head on over the David Freeman’s blog and take up the challenge!

Q: What is your role with Les Mills?

Director of Trainer Development for Fitmarc, South Central Distributor of Les Mills. National Trainer for Les Mills North America

Q: What does your work as the Director of Trainer Development involve?

As Director of Trainer Development, my main responsibilities are Training and Development of everyone from new instructors to Les Mills assessors to Fitmarc staff members.

Q: Could you tell us a little bit about yourself – your education, interests, past work experiences?

I have spent half of my life in the fitness industry. My career began in San Luis Obispo, California as I began teaching Group Fitness as a way to get a free gym membership. By 1994 I was presenting Step Choreography workshops for the American Council on Exercise and Aerobics and Fitness Association of America. I expanded my profession to include Personal Training and by 1997 had my own Fitness Consultancy in Los Angeles where I trained a high-profile clientele of actors, models and musicians, including legendary rocker Rod Stewart, actor and model Rachel Hunter, and actor Kelly Van Halen. I also designed the private home gym in Rod Stewart’s Beverly Hills Estate. In 1997, I was introduced to Les Mills group fitness programs and became a National Trainer for the North American Les Mills Agency where I spent 5 years training Les Mills instructors throughout the USA and Canada. I was introduced to the South East Asian fitness market in 2003 and fell in love with the people and culture while living and working there. I took posts in Kuala Lumpur, Malaysia as a National Group Fitness Manager and Les Mills Australia Trainer, and in Hong Kong as a Group Fitness Managing Consultant and Master Trainer/Presenter for Les Mills Hong Kong.

Q: What attracted you specifically to BODYPUMP™?

The incredible physical results that came in a very short time from such a user-friendly workout.  I felt successful right from the start and that was important to me.

Q: Who is BODYPUMP™ for?

Anyone who is interested in training in a group with simple, effective moves put together into a fantastic workout.

Q: What makes BODYPUMP unique to all the other fitness programs out there? And why is it important? What makes it one-of- a kind instead of one-of-many?

What makes it unique is the ability for a participant to feel successful right from the start, and studies show when they feel successful; there is a better chance the participant will adhere to a fitness/wellness program long-term.  What makes it one-of-a-kind is the power of the brand being upheld by over 60,000 teachers in over 80 countries around the globe.  The statistics speak volumes of the ability to deliver results.

Q: How often would you suggest taking BODYPUMP™?

Newcomers who are just getting started with BODYPUMP should start out with 2 classes per week.  Mix that in with a couple days of cardio like BODYATTACK and one other day of exercise that they enjoy and the participant will see some awesome results.

Q: What’s one of your favorite success stories of a participant who took (or is currently taking) BODYPUMP consistently?

A lady named Natalie was over 80 lbs. overweight.  She came into BP class and started in the back row.  Over several months, she became more confident, started shedding the weight and living better.  She told me her story as I was training her to teach BP.  She has gone on to get trained in 3 Les Mills programs and has a renewed outlook on life that she now shares with others.

Q: What is your personal workout regimen?

Um, crazy…not for the average person.  I mix it up a lot. I teach 4 LM classes a week + classes during LM trainings on the weekend.  MMA training for 1 -2 hours a week. Heavy weight training 4 times a week. Functional training 1 – 2 hours a week (mirror work, kicking drills, suspension training).   If you are just starting, I don’t recommend this sort of schedule.  Too much too soon.  Ease into it by doing what makes you feel good and find something you enjoy.  I think that is the secret to longevity.

More about Justin:

Justin was featured in the Les Mills “Heroes” Marketing Campaign and as a guest presenter on the Les Mills BODYCOMBAT 38 educational DVD. Justin is currently a National Trainer and the Director of Trainer Development for Fitmarc, parent company of Les Mills South Central. Since 1991, Justin has touched lives through fitness on five continents, with his ultimate goal being to inspire as many people as possible through his love of fitness.

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time”- Mark Twain

Purpose: To assist Trill Fitness participants in taking up the challenge one step at a time to better health and fitness and staying committed to it!

Beginning May 1 when you sign up at Trill Fitness you will have a chance to begin the Trill Fitness Marathon Challenge:  3 classes per week for 9 weeks totaling 26 classes. There is NO ADDITIONAL COST! I guarantee if you stick with the classes for 9 weeks and continue to participate you will see results.

At the end of the 9 weeks you will receive a Trill Fitness T-shirt!

Program Details and Info:

1. Sign up ANYTIME after May 1! (for example if you sign up on May 15 your 9 weeks begins then)
2. We will have a folder specifically for Trill Fitness Marathon participants to sign in and track your progress.
3. FREE as long as you continue month to month at $30 unlimited classes!
4. At the end of 9 weeks receive a T-shirt!
5. It’s your own marathon- you are not in a race with others- everyone who finishes receives a t-shirt.

Are you up for the challenge?  I say YES!

Trill Fitness instructors are here to help you stick with the program!

Questions? Contact Trillia at 865-254-9005 or tnewbell@trillfitnessonline.com