GI Gym Boot Camp Fitness in Raleigh, NC Cross Training » daniel

Are you ready to meet our Transformation Queen, Ana Carolina?

daniel — Tue, 04 Jun 2013 14:12:29 +0000

GI Gym Member Spotlight Time!Are you ready to meet our Transformation Queen, Ana Carolina?

This amazing mother of four has transformed her body from a typical mom shape into Wonder Woman! Ana puts the same amount of passion and dedica…See More

What is/are your favorite exercise(s) or workout(s) at GI Gym? I don’t think there’s a favorite but I do like to challenge myself in all of them until that little voice in my head says “you did it!”Who or what inspires you on those days when you don’t want to train but you do it regardless? Myself! Always remember that laying around in bed is not getting you any fitter or skinnier, so get up and sweat!!!

How has GI Gym helped you in achieving your goals? I have lost 16 lbs since I started GI Gym. But more importantly, I was a size 12 and I am now a 6, almost a 4!

Come to GI Gym and be inspired by the amazing transformation queen, Ana Carolina! She is living proof that YOU control your body, your health, and your fitness! Ana inspires us every day by training harder than she did the day before. Ana, you are the epitome of STRONG IS THE NEW SEXY! Thank you for your membership and for being such inspiration to all of our members!

Member Spotlight on Tamara Stephenson

daniel — Thu, 11 Apr 2013 13:13:01 +0000

This shirt may be the most accurate description of Tamara Stephenson ever! This beautiful bombshell brings a whole new level of fitness and intensity to GI Gym every time she walks through the door. A collegiate track star, Tamara knows exactly how to push herself and those around her to achieve their best! More importantly, Tamara is one of the most fun-loving, thoughtful people you will ever meet. She will push you to be your best while making you enjoy every minute of our workouts with her outgoing personality and hilarious sense of humor! If you want to train with the best, come work out with Tamara and try to keep up!

Occupation: Technical Sales Engineer
Age: 30
Member of GI Gym Family: Two years

How did you get started at GI Gym: My boyfriend suggested we get into shape. After starting a friendly wager to see who could reach their fat loss goal first, a ZSpotlight deal led me to the doors of GI Gym. Little did I know I’d find a great group of people who share my passion for fitness. My boyfriend got me started, but it’s my gym friends that keep me coming back!

Fitness Goals: My original goal was to lose 8% body fat to reach 20%. I didn’t realize how much of a lifestyle change losing that much body fat would be. Prior to starting my journey, I was 150lbs with 28% body fat. Now, I’m 130lbs with 18% body fat. My ultimate goal is to get into fitness modeling but I have a long road ahead of me. I have to take breaks every now & then to remind myself why I’m doing this.

Favorite Workout/Exercise: I love the power lifting classes. Anytime there’s a barbell, I view it as an awesome challenge. As a former college track athlete, we learned the importance of lifting weights to reduce body fat & become more explosive in our events. Lifting weights is still important for me as it offers great benefits long after my days on the track.

Favorite Daniel-ism: My favorite is when Daniel tells you to pick up a heavier weight & actually believes in you more than you believe in yourself.

What inspires you on those days when you don’t want to train but you do it anyway? It’s hard to pick just one person so I would have to say my support system inspires me the most. When I was younger my mom used to always say, “Who you surround yourself with reflects directly on the type of person you are. Choose wisely”. This is true inside & outside of the gym. My family and friends are so supportive of my fitness goals, & I couldn’t ask for a better group of people surrounding me.

How has GI Gym helped you achieve your goals: I had wanted to join a gym for a long time but never really found anything that fit my training style. The workouts are never boring as long as I’m working hard, & that’s exactly what I was looking for. I’m a firm believer in healthy diet first & hit the gym second. However, without the gym, I have very little to inspire me to eat healthy. What you put in your mouth shows in the gym. Eat right & you’ll be able to train hard.

Tell us something interesting about yourself: I don’t think I’ve left any stones unturned for anyone who’s ever been to GI Gym & met me. However, some people probably don’t know I went to college on a full track scholarship & have my degree in Chemistry. I love country music as it reminds me of Georgia summers & where I’m from. I have an identical twin sister & a beautiful younger sister who are my best friends. As for the rest, I guess you’ll have to come to GI Gym to find out!

Come to GI Gym and train alongside a true fitness superstar! Tamara Stephenson has mad hops (42”+), beautiful Olympic technique, and trains as hard as anyone we have ever seen! She also brings her infectious personality and love of life into all that she does, in and out of the gym. Tamara, you are beyond BEASTMODE and it is such an honor to train alongside you. Thank you for your membership and for being such inspiration to all of our members! We get the first autographed copy of your fitness magazine cover!

Member spotlight

daniel — Thu, 28 Mar 2013 18:31:35 +0000

Meet one of our talented, gorgeous, fit, and utterly fantastic GI Gym superstar couples, Veronica Ibañes and Denny Winkowski! This couple defines what it means to be part of our sweat family. If you have ever attended a class with Veronica or Denny, you know that they love to encourage everyone around them! Those megawatt smiles and infectious positive attitudes make every class a little more enjoyable for all of our GI Gym members!

Veronica Ibañes

Occupation: Graphic / Web designer

Age: 34

Member of GI Gym Family: Since June 2011

How did you get started at GI Gym: It was meant to be bridal bootcamp for 2 months prior to our destination bikini-weather wedding.

Fitness Goals: To live a fit and overall healthy life alongside Denny & reaching new goals made possible by joining GI Gym.

Favorite Workout/Exercise: Punching bags! It’s a good de-stresser after work, but I mainly like variety & the fast stations that make you sweat!

What inspires you on those days when you don’t want to train but you do it anyway?: A little voice in my head that keeps telling me I’m just that much closer to surprising myself again!

Favorite Daniel-ism (emphatic, angry “encouragement” delivered in a Staten Island accent): “You’ve been coming here for how long and you still won’t lift?”

How has GI Gym helped you achieve your goals: It’s great to be able to work out alongside others who work just as hard. It also helps that everyone is super friendly & you can’t help but want to join the cult

Tell us something interesting about yourself: Thanks to GI GYM I’ve been able to push myself just enough to run my first marathon this past year & now have new goals in mind, such as the Legend Race, Tough Mudder & my first triathlon!

Denny Winkowski

Occupation: B2B Account Manager

Age: 39

Member of GI Gym Family: Over 1 year

How did you get started at GI Gym: I was the fat lazy husband who saw the wifey (Veronica) getting into shape & I didn’t want to be that guy.

Fitness Goals: Fit in my jeans, keep up with the young bucks, & overall lead a healthier life long term!

Favorite Workout/Exercise: I like the calorie burn circuits! I don’t have a real favorite because I just like to sweat it out.

What inspires you on those days when you don’t want to train but you do it anyway? Veronica has the spirit of a kid & she is always pushing me at everything. She inspires my awesomeness.

Tell us something interesting about yourself: I’m a softy for stray animals. I am Tough Mudder bound!

Come to GI Gym and train alongside one of the most genuine, friendly couples you will ever meet! Veronica and Denny, you make GI Gym amazing and we love watching you crush your goals, like marathons and obstacle races! Thank you for your membership and for being such inspiration to all of our members!

denny_veronica

Testimonials

daniel — Fri, 07 Dec 2012 05:20:01 +0000

Reviews from Yelp:

For the best workout imaginable, join this gym! For the best shape you've ever been in, join this gym! For a great place to meet friends and workout junkies alike, join this gym! The owner and instructors are super nice and the prices can't be beat. I have been going to this gym for over a year and haven't looked back. I love the results and the people! There is even a Pilates class and powerlifting class. This gym has the optimal workout environment for the best fitness you'll ever be apart of. Go ahead…give it a free try for a week and I promise you won't be disappointed. You'll crave the kettlebell swings and sweat-dripping burpees!

Tamara S. | Raleigh, NC

I came across G.I. Gym through a friend that I workout with in the Raleigh area, She had heard about this place from another person who works out at our gym. She and I tried GI Gym for the first time last week and now I am hooked! I consider myself in great shape and love the workouts here! It is a cross-training/fusion style workout which entails using TRX, Boxing, Plyometrics, Ropes and More! Anyone can do this workout at any level! I have bought a membership now and must say the rates are super reasonable. Another plus, the owner is in shape, teaches the classes and fluent in fitness. This place gets 5 stars for not just all of the above but also for the fact that it is so clean and organized! I highly recommend it if you want a great workout and want to get in amazing shape!

Andrea S. | Raleigh, NC

The Wifey (Veronica) pushed me to join, but I was reluctant for a couple of months. After seeing her get fit, I didn't want to be the out-of-shape hubby, so I decided to buck up and try it out. It isn't easy, but I am happy to say 4 months later and 20lbs off to a lean 175lb, i feel like I am 10 years younger and owe a lot of that to the staff of GI Gym and my wife. Better than any gym membership and now I look forward going to class and being around the family enviroment of people looking to better themselves. They offer the first 7 days free, and I know if you give it a week, you will be sore, but also on the right path to leading a new healthy life.

Cheers to all and any that make the first step!

Dennis W. | Raleigh, NC

GI GYM Rocks!! I've always been an active person, working out at gyms and running 5ks to half marathons, but nothing got me in the shape I'm in today! You get all around maximum work outs and it's a great and friendly atmosphere! I recommend it to all my friends that are trying to reach their goals!

Veronica I. | Raleigh, NC

Meet the Trainers

daniel — Fri, 07 Dec 2012 05:02:10 +0000

Daniel Bockish

Trainer / Owner G.I. GYM Bootcamp Fitness

Jeff Piercy

MMA Fitness Trainer

The Bootcampers

daniel — Fri, 07 Dec 2012 04:41:29 +0000

Get to know “The Bootcampers” they are the ones that make G.I. GYM special! Everyone brings the right amount of strength and good energy needed to make G.I GYM the BEST place to hang out with new friends and work out!

The Workouts

daniel — Fri, 07 Dec 2012 01:56:30 +0000

GI Gym BootCamp offers a variety of regularly scheduled workouts to meet your schedule. Whether you prefer working out in the morning, at lunch, or in the evening, you can find an exciting and challenging workout at GI Gym Bootcamp. Personal Training Sessions are available by appointment as well.

Classes Include:

Bootcamp
Boxing and Kickboxing
Weight Training
Tabata
Kettle Bell Workouts

GI Gym Certifications:

Personal Trainer
Certified Group Trainer
Certified TRX
Certified CPR/First Aid Certified
AED Certified

Come join us! Gi Gyms 1st annual Holiday Party @ Mia Francesca Dec 16

daniel — Fri, 07 Dec 2012 01:18:19 +0000

G.I. Gym's 1st Annual Holiday Party!

Come Join us for Dinner, Drinks and a Fun Game of White Elephant (bring a fun $10-15 gift)

It's $35 per person (including tax & gratutity)

At Mia Francesca in North Hills

December 16 @ 6pm

Everyone is Welcome!!!!

Should I drink my protein shake pre- or post-workout?

daniel — Tue, 31 Jul 2012 14:54:46 +0000

Should I drink my protein shake pre- or post-workout?

You can take in protein or amino acids pre- and post-workout, but if I absolutely had to pick one time, I'd say pre-workout. Sacrilege, you say! If you're more upset than a cat kicked off a ledge, give me time to explain before you claw my face off.

Post-workout shakes have long been considered the most important pieces of the workout nutrition puzzle. Recent research suggests, however, that ingesting protein and amino acids prior to training may be even more beneficial.

Here's why:

Fuel Your Muscles

Pre-workout protein, specifically the branched chain amino acids (BCAAs), will help fuel your muscles during training. BCAAs don't need to be processed by your liver; after being absorbed, they head directly to your blood stream to be picked up by your muscles.

This is key because exercise causes the breakdown and oxidation of BCAAs. Providing BCAAs to working muscles will prevent the need for your body to catabolize the working muscle itself.

Increase Protein Synthesis

Adding protein prior to your training session primes the pump: It starts protein synthesis during rather than after your training session.

Pre-workout protein most likely increases amino acid delivery and uptake by muscles during training.

Taken alone or as part of a complete protein, BCAAs inhibit muscle breakdown. So net protein synthesis is elevated even higher!

Burn More Calories

A study published in Medicine and Science in Sports & Exercise found that one scoop of whey protein prior to working out increased calorie burning over the subsequent 24 hours.

The exact cause of this increase in calorie burning is unknown, but it may be due to the added metabolic effects of increasing protein and modifying substrates (energy sources) used during exercise.

Don't wait for the eggheads: It's okay to reap the benefits of the what (increased calorie burning!) without knowing the why (exact metabolic cause).

Carryover Effect

There is also a carryover effect of nutrients taken in the pre-workout period. After ingesting protein, muscle protein synthesis can stay elevated as long as 3 hours.

This means that pre-workout protein allows you to double dip: You reap the benefits of elevated blood amino acids during your training session in addition to a carryover of elevated blood amino acid levels after your workout.

This elevation of blood amino acids will also help prevent excessive post-workout muscle breakdown.

This occurs partly through the reduction of the muscle-catabolizing hormone cortisol. A 2007 study published in the Journal of Strength and Conditioning Research found that starting your workout nutrition with a protein-and-carbohydrate shake 30 minutes prior to exercise led to a significant reduction in cortisol up to one day following the training session.

Fat-Burning Bonus

Taking protein (specifically BCAAs) alone before a workout is extremely beneficial during a low-carb diet. The consumption of pre-workout BCAAs, especially when glycogen levels are low (as they are during a low-carb diet), leads to an increase in fat oxidation (fat burning) during high-intensity exercise like interval training or metabolic resistance training.

The Winner: Pre-Workout Protein

The nutrients you ingest around your workouts are extremely critical to developing and refining your physique. If you skip pre-workout protein, you skip a chance to support intra-workout anabolism (muscle growth AND reduce post-workout catabolism (muscle breakdown).

Provided that you're getting adequate dietary protein throughout the day, I recommend BCAAs pre-workout. Their free form offers much faster absorption and uptake, which means your blood amino levels will be high when you hit the training floor.

Put an End to Mindless Snacking

daniel — Tue, 26 Jun 2012 15:28:36 +0000

Five tips to break bad habits—and drop the pounds now

We snack a lot more than we think. Over time, even occasional snacking can take a toll on our waistlines. Luckily, making a few small changes in our daily habits can stop—and even reverse—this diet damage. Cornell Professor Brian Wansink, author of Mindless Eating: Why We Eat More Than We Think, and president elect of the Society for Nutrition Education, offers up five tested ways to break your snacking habits and help get you on your way to a lean, healthy body.

Drink Water

"It's very easy for us to confuse dehydration with hunger," says Wansink. "We know our body's craving something and we just assume it's food, but frequently it ends up being liquids, especially in active people. I would guess seven times out of 10 what they think of as hunger is really just a slight dehydration." You don't necessarily have to drink pure water, but make sure the beverage is low in caffeine and sodium. "Caffeine and sodium dehydrate you even more, giving your mouth a feeling of thirst, which can lead you to snack," warns Wansink.

Don't Make It Easy

Mindless munching is often a result of easy snack-access. To slow yourself down, Wansink suggests making snacking a challenge. "Put in some interruption that can make you think twice about how much you want to snack. If there's a bowl of candy sitting at your desk, you don't think twice, it's there. But if you put barriers in your way, it'll really test how much you want this." There's proof in the pudding. In a study Wansink did with a candy dish, office workers ate 125 calories less when the dish was just 6 feet away from them than when the dish was at arm's distance. Those seemingly trivial 125 extra cals can add up to a whopping 11 lbs in just one year.

Make Tradeoffs

A great way to reduce careless snacking is to make up some sort of condition every time you have cravings. "For example, you can have anything you want from the vending machine if you are going to work out that day, or if you have a light dinner, something where there's some sort of trade off that you have to make," suggests Wansink. "If you regularly stop by 7-11 on the way home and buy a Slurpee, start taking an alternative way home to reduce that temptation. Or say 'I can get that only if I run an important errand on the way home.' That way, you break that habit, or diminish it so that you're at least getting something done when you snack."

Don't Bury the Evidence

Some guys like to stuff their empty bags of chips and candy wrappers into the very bottom of the trash in an attempt to forget that they ate them at all. Don't hide the wrappers! Leaving the candy wrappers on your desk at work or the chicken bones on your plate during the football game is a good way to remind yourself to slow down. Wansink also suggests staying mindful of this when you drink: "When you're partying with other guys and you're having fun, it's often easy to forget how much a person's drank, whether it's beer or soda. An easy way to keep track of things is to put the bottle-top in your pocket. That way, once you feel them, it'll remind you how many you've had that night. It's an easy way to keep track of something that it's easy to lose track of."

Have Your Cake, But Skip The Bread

Eating out at restaurants can easily throw off your weight loss goals. Thankfully, there are easy tips we can follow to eat well and still enjoy ourselves. "First, we are horrendous bread eaters, so don't let the waiter bring the bread basket," advises Wansink. "The second thing is, order something that you really want. Eat all the meat and veggies, and don't have the carbs if you don't want them. But don't skimp on an entree by trying to get something you think is healthy because it's just going to backfire in the long run. Finally, remember this rule of thumb when eating out at a restaurant: limit yourself to the entree and just two other things—it can be two drinks, a dessert and a roll, or it could be 2 rolls—it just can't be all of the above."