Granite Falls Makos Attack Age Group Championships

February 22nd, 2019

 

Congratulations to all the Makos swimmers who competed at the 2019 North Carolina Age Group Championships this past weekend in Cary, NC. This was the highest the Makos have finished at Age Group Champs as a team with a 13th place finish. The Makos had 19 swimmers compete in individual events and a total of 23 swimmers compete including relay swimmers. The Makos had 2 individual champions Tate Bacon and Thomas Clayton. Please see the details of each of our swimmers below. We had 4 swimmers finish in the top 5 and received Golden Tickets to the NC Select Camp in April: Tate Bacon, Thomas Clayton, Madison Schmitz and Ben Walcott.

Lexi Alexander (10) competed in the 50 Breast and 100 Breast and the 10 & under 200 Free and Medley Relay. This was Lexi’s first Age Group Champs.

Chance Bacon (8) competed in the 100 Fly and the 10 & under 200 Free Relay. This was Chance’s first Age Group Champs.

Tate Bacon (14) competed in the 50 Free (-0.53), 100 Free (-1.35), 200 Free (-2.82), 100 Back (-2.81), 200 Back (-8.11), 100 Fly (-1.10), and 200 Fly and was on the 13-14 200 Free and Medley Relay teams. Tate qualified for 6 finals and had the following top 16 finishes: 50 Free (2nd), 200 Free (10th), 100 Back (5th), 200 Back (14th), and 100 Fly (3rd). Tate finished 1st in the 100 Free.

Thomas Clayton (10) competed in the 50 Free, 100 Free (-0.22), 200 Free (-3.21), 50 Back (-1.17), 100 Back (-0.71), 50 Breast (-3.44), 50 Fly, 100 IM (-2.28), and 200 IM (-8.84) and was on the the 10 & under 200 Free and Medley Relay teams. Thomas had the following top 16 finishes: 50 Free (10th), 100 Free (14th), 100 Back (5th), 50 Fly (14th), and 200 IM (15th). Thomas finished 1st in the 50 Back.

Joshua Delos Santos (10) competed in the 100 Free, 50 Breast, and 100 Fly (-3.11) and the 10 & under 200 Medley Relay team.

Michael Keleher (13) competed in the 1000 Free, 100 Back and 200 Back and was also on the 13-14 200 Free and Medley Relay teams.

Ava Manners (10) competed in the 50 Free, 100 Free (-2.38), and 50 Fly and the 10 & under 200 Free and Medley Relay teams. This was Ava’s first Age Group Champs.

Nina Nugent (14) competed in the 50 Free (-0.31) and 100 Free (-0.21) and the 13-14 200 Free and Medley Relay teams. This was Nina’s first Age Group Champs.

Wade Payne (10) competed in the 50 Free, 100 Free (-6.36), 200 Free, 50 Back, 100 Back (-1.52), 50 Fly, 100 Fly and 200 IM (-8.17) and the 10 & under 200 Free and Medley Relay teams. Wade finished in the top 16 in the 50 Free (13th).

David Quaresma (14) competed in the 1000 Free (-14.85), 1650 Free (-50.08) and 200 Fly (-2.21) and the 13-14 Free and Medley Relay teams. This was David’s first Age Group Champs.

Madison Schmitz (10) competed in the 50 Free, 100 Free, 200 Free (-1.15), 50 Back (-0.22), 100 Back (-0.36), 100 Breast, 100 Fly, 100 IM and 200 IM and was on the 10 & under 200 Free and Medley Relay teams. Madison had the following top 16 finishes: 50 Free (4th), 100 Free (6th), 200 Free (3rd), 50 Back (2nd), 100 Back (3rd), 100 Fly (10th), 100 IM (8th) and 200 IM (9th).

Avery Thomas (13) competed in the 100 Breast and was on the 13-14 200 Free and Medley Relay teams.

Bryce Torsone (11) competed in the 50 Breast (-0.25) and the 11-12 200 Free and Medley Relay teams.

Ben Walcott (12) competed in the 100 Free (-0.11), 200 Free (-0.28), 500 Free (-0.75), 50 Fly (-0.76), 100 Fly (-0.14), 200 Fly (-2.87), 100 IM (-1.01), 200 IM (-0.33) and 400 IM (-2.54) and was on the 11-12 200 Free and Medley Relay teams. Ben had the following top 16 finishes 200 Free (14th), 500 Free (7th), 50 Fly (16th), 100 Fly (9th), 200 Fly (3rd), and 400 IM (7th).

David Walcott (14) competed in the 100 Free (-0.71), 200 Free (-2.21), 500 Free (-3.36), 1000 Free (-6.30), 1650 Free, 100 Back, 100 Fly (-2.15), 200 Fly (-1.38), and 200 IM and the 13-14 200 Free and Medley Relay teams. David qualified for 5 finals and had the following top 16 finishes: 100 Free (14th), 500 Free (11th), 1000 Free (12th), 1650 Free (13th), 200 Back, 100 Fly (10th), and 200 Fly (10th).

Noah Walcott (10) competed in the 50 Fly (-0.94) and 100 Fly (-0.76) and the 10 & under 200 Free and Medley Relay.

Evan Wilkerson (12) competed in the 50 Free (-6.73), 100 Free (-3.06), 50 Back and 100 Back (-3.86).

Olivia Wilkerson (14) competed 100 Free (-0.99) and was on the 13-14 Medley Relay.

Emily Wrenn (10) competed in the 50 Free (-0.53), 100 Free (-1.00), 50 Back (-0.76), 100 Breast (-0.65), 50 Fly (-6.36) and 100 IM. Emily finished in the top 16 in the 50 Free (11th).

Additional relay swimmers who competed at the 2019 North Carolina Age Group Championships are as follows.

Bridget Derwin (13) competed on the 13-14 200 Free Relay team.

Nate Derwin (12) competed on the 11-12 200 Free and Medley Relay teams.

David Lytle (12) competed on the 11-12 200 Free and Medley Relay teams.

Caroline Prather (14) competed on the 13-14 200 Free and Medley Relay teams.

Top Relay finishes:

10 & under Girls Free Relay (6th)

10 & under Girls Medley Relay (6th)

10 & under Boys Free Relay (9th)

10 & under Boys Medley Relay (5th)

11-12 Boys Free Relay (15th)

11-12 Boys Medley Relay (16th)

13-14 Boys Free Relay (8th)

13-14 Boys Medley Relay (12th)

 

 

MX4 – Early Registration – 50% Off!

February 22nd, 2019

Granite Falls rolled out the exciting MX4 Small Group Training program last week and already 126 people participated in one or more classes! The reviews have been great and we’ve even been asked to add more evening classes which we are working on already. If you haven’t already taken one of these high intensity, functional fitness classes, there’s still time to try it for free through the end of February!

There are three notes regarding MX4 that we would like to mention:

1.) Please watch the sign next to the door of the Group Fitness Room for updates on available MX4 Small Group Trainings. You can also watch for changes online.

2.) Be sure to take advantage of the HALF PRICE deal for members only available for a limited time. You could get MX4 Small Group Training for a year as low as $3.12 a session! That’s a HUGE VALUE!

3.) New to functional interval training? A little hesitant to start? We will be periodically offering a new MX4 101 class that will help familiarize you to the exercises you may encounter in MX4 Trainings. This will help you feel more comfortable as well as help ensure you are doing the movements safely and effectively. PLUS: participants of this free class will also receive a coupon for discounted MX4 Small Group Training!

February Employee of the Month – Denae Beaudet

February 13th, 2019

Granite Falls Swim and Athletic Club is excited to announce our newest Employee of the Month:

Denae Beaudet!

Personal trainer, group fitness instructor, wife and mother, and now certified MX4 coach Denae Beaudet brings it all as this month’s Granite Falls Swim and Athletic Club employee of the month.

Denae bases her training philosophy on relationship development and the most important relationship in her life is her faith in God. “My relationship with God sets the tone for every other relationship in my life, “she said. “This relationship shapes my mind, body, and soul and helps me be the best version of myself which allows me to better help others.”

Denae will be married to her husband Dennis for 20 years this June. They have three children: a daughter in her junior year at UNCW and a younger daughter and son attending Wake Forest Charter Academy. She says, “We have been living in Rolesville for 4 ½ years now and we love it.”

From her trainer’s perspective, Denae sums up her world view this way, “In our journeys through life, we are all striving for different things – physical, spiritual, emotional, or professional. But all require focus and self-discipline. I love helping people along their journey see changes and celebrate each success and failure.”

Her motto: Progress not Perfection!

Please join us in congratulating Denae on this honor, and in thanking her for her contributions to Granite Falls Swim and Athletic Club.

Biggest Chooser Update – Week Three

February 13th, 2019

 

WEEK THREE BIGGEST CHOOSER POWER RANKINGS

 

Before we get into the power rankings this week, I thought we should take a look at the latest weight loss trends for 2019. These are the best scientific practices currently being used (by “best” I mean “worst” and by “scientific” I mean “fabricated”).

1. The Weight and C method – This plan identifies that there is weight to be lost, but wait (see what I did there?) there’s more. Instead of eating food, one digests copious amounts of vitamin C, which will lead to weight loss and ultimately death, since vitamin C is not food.

2. The Bait and Switch method – The bait here refers to what you will place on a hook – yes this is a fish only diet. The switch portion of the plan occurs when you stop eating fish 24/7 and start eating any other food because who in their right mind can eat fish 24/7? The plan will not actually result in weight loss but you can tell your friends you’re on a diet.

3. The Chuck and Duck method – I think you know where I’m going with this one so let’s not go there!

 

Now this week’s rankings (by % of body weight lost – total: 880 lbs.)

 

1st – Charcoal – 4.85%

2nd – Orange – 4.36%

3rd – Yellow – 4.25%

4th – Kelly Green – 3.89%

5th – Tan – 3.66%

6th – Olive – 3.56%

7th – Crimson – 3.25%

8th – Navy – 3.22%

9th – Black – 3.16%

10th – Steel Blue – 2.91%

11th – Turquoise – 2.59%

This is a program that actually works!

Some Amazing Benefits to MX4 Small Group Training

February 6th, 2019

 

As we are unveiling the brand new MX4 Small Group Training program at Granite Falls, we wanted to explain just one aspect of why it is such a HUGE addition for those members who are really focused on fitness….well maybe we’ll give you five.

First off, MX4 Small Group Training is a form of high-intensity interval training or HIIT for short, so we need to make sure everyone understands the science of HIIT. HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example might be running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science doesn’t stretch the truth and studies are showing that this is the way to go.

That being said, with MX4 Small Group Training, you’ll….

  1. You’ll save precious time!

Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training!

  1. You’ll build a healthier heart!

Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing MX4 type workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace. Twice as long!

  1. You’ll lose fat NOT muscle!

Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win!

  1. You’ll increase your metabolism!

In addition to increased fat burning and more muscle preserved, work outs like MX4 stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. Here’s what that means for you….not only do you burn more calories while you workout, the after effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. It means you will literally continue burning fat and calories for up to 24 hours after your MX4 workout! Way more effective than, say, a steady-pace run or other traditional exercise regimen. And that may not even be the best part! HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

  1. You won’t get bored!

Sorry, MX4 is not a workout you can do while reading a magazine or chatting with your friend. Number one because it’s so short, and secondly you’ll be working quite hard the whole time. The trade-off is the MX4 format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored! In fact, MX4 Training at Granite Falls is actually Periodized which means every month we are going to change up your workouts to challenge your body and stave off that boredom. The first week of the month you will be perfecting some new movements. By week two you will be more comfortable with the workout and you’ll be pushed to move with a bit more intensity and so on. Until week four, where you’ll be unstoppable!

There are so many more benefits to the new MX4 Training and HIIT, and we are super excited to be able to offer it to you! Our Trainers are going through the certification process and are pumped to start leading these Small Groups. Remember, February’s calendar is loaded with free trial classes for you! So be sure to reserve a space for yourself and try a few out.

We’ll see you in MX4!