Staying Focused When Holiday Season Approaches

Brooks Dean

November 25, 2018

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One holiday is down and another is fast approaching.  With the holiday season comes kid’s school parties, work parties, friend’s parties, holiday treats, temptation every time your turn around.  Here are a few things you can do to stay focused and on track during this hectic season.

  • Make sure you have SMART goals
    • Specific- who, what, when, where
    • Measureable- how many pounds, how much weight on the bar, what size dumbbells
    • Achievable- is this something you can do
    • Realistic- don’t expect to lose 30 pounds in 30 days
    • Time Bound- have a time frame
  • Put those goals in writing and put them where you can see them
    • Put them on your bathroom mirror, the dashboard of your car, WHEREVER they will be in your face and remind you of what you are working for.
  • Get organized
    • Meal prepping is vital to help stay on track.
    • Plan ahead when eating out. Check out their menu online and see what the healthier option is.
    • Prepare for each day the night before. Pack lunches and snacks so you can grab and go.
    • I can’t stress how important this is. It is CRUCIAL to staying on track.
  • Accountability Partner
    • Find someone who has a similar schedule or attends the same classes. Check in with one another when the other misses class.  It is easier to commit to coming to class when someone else is expecting you to be there.
  • Celebrate the small victories
    • You lost 2 lbs this week, pat yourself on the back. You took the steps at work and didn’t get as winded, kudos to you.
  • Schedule your workouts for the week
    • Log on to Mindbody weekly and schedule your classes. Don’t cancel on yourself.  You wouldn’t cancel your hair appointment, and working out feels just as good. J


We all fall off track and have a bad day.  Don’t let it define the week, jump right back in and keep going.

Benefits of Yoga for your WHOLE body: How BUTI can help


Cammie Lawton

September 29, 2018

While focusing on burning calories and elevating exercise, we can often forget the importance of active recovery, stretching and overall health. Yoga provides not just an opportunity for you to actively recover and stretch; it provides the opportunity for body, mind, and spirit to be strengthened and challenged at the same time.

yoga benefits

Yoga originated in the East as a way to connect the mind and the body. This practice of connecting our body and physical being to our mental and emotional being brings many more benefits than just flexibility. It transforms your WHOLE body.


Physical Benefits:

Yoga provides the physical body:


  • Lower Blood Pressure
  • Improved Cardiac health
  • Increased respiratory capacity
  • Relief from chronic pain
  • Improved balance and athletic ability
  • Muscle tone and strength
  • Protection from injury


Mental and Emotional Benefits:


Yoga not only transforms our physical bodies, but also improves our mental and emotional stamina and well-being. Practicing yoga consistently (even just once a week) provides:


  • Improved brain/body connection
  • Increased clarity and calmness
  • Sharpness in concentration
  • Stamina and determination
  • Reduction of chronic stress patterns
  • Release of emotional tension in the body


So you think, “These benefits sound great, but I want to burn calories and feel like I have worked out.” This is where my own personal journey brought me into the practice of Buti Yoga, my soulmate workout. For years I spent so much time running, doing home workout programs, and even some basic yoga videos on youtube, but always felt like something was missing. While these workout practices helped me maintain my health, I never looked forward to working out. It always felt like something I “should” do. Then, I found Buti. I immediately recognized the physical benefits of the cardio tribal dance and plyometrics, but the stretching and release the yoga provided was my missing piece. The more I practiced the more I realized not only was my physical body changing–I lost 2 pant sizes and increased my muscle tone/definition–but my mentality towards myself and my life was shifting. Once I started practicing Buti Yoga, I found my confidence, voice, and learned how to love and appreciate others for exactly who they are. Through this practice, I have found the best, deepest friendships and a tribe that believes we ALL can lead and we ALL can love ourselves NOW. So if you are looking for a challenging workout that will burn calories: Buti serves that purpose. On average, I burn between 300-400 calories per workout. However, if you give it a chance, Buti Yoga can provide you so much more than just a calorie burn–it can transform your WHOLE body. You never know how much you can learn to love yourself and find a tribe that will support and cheer you on. Join me and sweat with intention!



You Work Hard. But Do You Know How to Rest?

You Work Hard. But Do You Know How to Rest?

Denise Harris

September 18, 2018

When you’re committed to your fitness goals and determined to change your health for the better, it’s easy to adopt a “go hard” mindset. That mindset gets us to the gym, pushes us through challenging workouts, and helps us make healthy food choices. However, that mindset doesn’t really help us with one of the most important elements of healthy living—rest. While it can be hard to take a day off or choose a recovery activity over an intense workout, it’s important that we do. Rest is key to reaping all of the benefits we work to achieve. When we exercise, we’re not only expending energy. We can cause damage to muscle and bone tissue, electrolyte and glycogen depletion, and changes in hormone levels. Our bodies need rest to recover from these changes so that we can grow stronger, build endurance, and go at it again. When we don’t rest enough, we force our bodies to work harder to perform well. Extended periods of minimal rest can sabotage our fitness goals, lead to injury, and negatively impact our mood.

Still, for those of us who like to go hard in our fitness lives, it can be a little tricky to figure out how much rest our bodies need, and what we can do to help our bodies recover. Check out the tips below for a quick guide on how to build rest and recovery into your workout plan.

Base Your Rest on Your Workout Schedule

While one or two rest days per week is a good rule of thumb, the right amount of rest will vary by person and by training intensity. For example, if you perform high intensity workouts 4 days each week for more than 60 minutes, your body may need a rest day in between each day of work. However, there are times when you may need to be flexible. If you’re feeling more stressed or fatigued than usual and have a tough workout planned, it may be a good idea to take an extra rest day or choose an activity of lower intensity. Always listen to your body.

Get Adequate Sleep

Our bodies repair most when we are at total rest. This is why sleep is crucial to achieving any fitness goal. It’s also a key factor in maintaining physical, mental, and emotional health. During sleep, our metabolic system goes to work, our energy levels are restored, and our muscles grow stronger. The average adult age 18 or older needs 7 – 9 hours of sleep each night. While this range may fluctuate based on age and various life changes, you should strive to get, at least, 7 hours of sleep every day.[1] When we deprive our bodies of sleep, we undermine our hard work. Exercise can actually help us sleep by creating more adenosine—the chemical that makes us feel sleepy—in the brain. Embrace that feeling and get more sleep.

Recover Actively

Passive or total rest days are important. But so are activities that allow you to assist your body in recovery. Active recovery can be defined as any exercise that is less intense or easier than your regular routine. For example, a marathon runner may go for an easy jog or take a yoga class to work on flexibility 2 days a week. Cross-training is also a good option for active recovery. If weightlifting is your thing, try adding a Pilates class after your heavy days for continued strength building with less resistance and focused flexibility training. Other creative ways to stay active while recovering include foam rolling, easy hiking, and swimming. For balance, try completing one session of active recovery for every hard workout you do.

Active Recovery at New Start Fitness

We’ve got you covered! Take a Buti Yoga class with Cammie Lawton or a Beginner Mat Pilates class with Denise Harris. Check out the schedule here.

[1] For more information about sleep recommendations, visit


HIIT vs Steady State Cardio

Jessica Chandler

September 10, 2018

As a trainer, I get asked this one question in particular the most…”How can I make myself push through my cardio session?” I mean, you can only watch so much Netflix while on a treadmill, bike or elliptical right? My answer is always the same…HIIT (High Intensity Interval Training) No matter what your health/fitness goals may be, cardio should be such an important aspect of your training.

To put a clearer perspective on the difference between steady state cardio vs. HIIT let’s look at the meaning of both.

Steady State Cardio?

This is where you would maintain a constant speed, level of intensity and work rate during one session. Usually keeping your heart rate at a specific maximum percentage. You are working in what’s called an aerobic state at this point. Do not get me wrong, this is the perfect way to prepare for an endurance event! On the other hand, if your goal is weight loss/fat loss, steady state training may require extended periods of training time in order to achieve this. Also, long periods of steady work puts a higher risked of repetitive stress injuries on your body. Lastly, to go with my original question asked so often, certain people find it difficult to maintain their focus needed to complete their sessions.

What exactly is HIIT?

High Intensity Interval Training can be used in any form of workout routine (strength, cardio, etc.). This is where you would alternate between high-intensity and lower-intensity exercise. Example would be 30-45 seconds of work followed by 15-20 seconds of rest repeated several times. This type of training will get and keep your heart rate up while in return burns more fat in less time. It is important to understand that during this type of training, you will be using more oxygen during the effort which makes your body think there is an oxygen shortage, also known as (EPOC) Excess Post-Exercise Oxygen Consumption. This essential is the reason your body will burn more fat and calories than regular aerobic and steady state cardio and will continue to burn this off throughout the day vs. steady state where you just burn what you achieved.

More benefits of HIIT cardio would include: – Increase your metabolism for up to 48 hours after the activity is completed. – Quicker and Convenient Most of these can be completed in 30 minutes or less. – No equipment necessary Still love the treadmill or running just not the length of time it takes to burn your goal calories?

Try this very effect quick HIIT routine:

1.) Warm up approximately 3-5 minutes briskly walking

2.) Sprint 30 seconds at your maximum level

3.) Followed by 30 seconds of walking

4.) Repeat this 8-10 times

5.) Do this 3-4 times per week

So essentially your cardio session would be completed in approx. 10-12 minutes, you have gained time, you truly feel the burn, you have burned more calories, your metabolism is higher, you will keep burning calories from this throughout your day, you will begin to run faster/stronger as you train this way. There you have it, no more searching for the same old Netflix movies before you walk into the gym!!