Granite Falls Makos Make a Splash at Age Group Sectionals in Atlanta

March 20th, 2018

The Granite Falls Makos made a splash at the Age Group Sectionals meet this weekend in Atlanta! The Age Group Sectionals Meet is composed of the fastest swimmers from ten different states, ranging from Mississippi to West Virginia.

Michael Keleher lead the way to a great meet by dropping 8 seconds in the 1000 free on Thursday, earning his first AAAA time with a finish of 5th overall, and 1st from NC. Avery Thomas followed  in dropping time with a fabulous 50 breastroke swim, placing 12th overall and 6th from NC with a new personal best time. Tate Bacon shone in the 100 back, dropping a full second with a new personal best time. David Walcott and Cj Eickhoff had impressive swims in the 1650, with Cj finishing top 5 in NC, and David placing top 15.

Thomas Clayton, Matthew Ritchie, Bryce Torsone and Joshua Delos Santos crushed the 10 and under boys medley relay, dropping almost four seconds with a second place finish! Madison Schmitz continued to do the Makos proud, with amazing time drops all around and a fourth place finish in the 50 back.

Finally, Makayla Ciancanelli finished off the weekend with off with a bang, placing 6th overall in the 1650 freestyle and 1st from NC with a time drop of 8 seconds!

Way to go Makos!

Meet Our New Youth Programs Director – Brandon Metzel

March 20th, 2018

Dear Granite Falls Friends and Families,

My name is Brandon Metzel, and you may soon hear that I will be taking on the role of Youth Programs Director at Granite Falls. I wish to take a moment to introduce myself in this letter before jumping in to the position. I attended college at the University of Idaho where I received my Bachelor’s degree in Physical Education with a concentration in Exercise Science and Health. While in school I was also a member of the football team. I moved to North Carolina in 2015 and began an internship working in Cardiopulmonary Rehabilitation. During the internship I had the opportunity to help kick start a Healthy Kids program that was responsible for educating children on the importance of healthy lifestyles. Working in that program is where I found my passion for working with kids and being a positive role model in their lives.

Since that time I have worked for Bright Horizons Family Solutions where I was a Track-Out/Summer Camp Counselor as well as a preschool lead teacher. I also have spent the past couple of years working at a high school in Raleigh as the Wide Receiver Coach/Co-Offensive Coordinator. These experiences, along with the opportunity I had working as an Assistant Sports Coordinator for the Parks and Recreation department in Idaho, have provided me with a solid foundation working with youth of a variety of ages and in multiple settings.

I genuinely look forward to meeting you all in person and am excited to have the opportunity to work with your children. While I am sure you are sad to see Susan go, I am honored to be a part of such a special place and will ensure that all aspects of the Youth Programs will not miss a beat during this transition period. Starting Monday March 26, Susan and I will be working together closely over the next 2 months to make sure that the programs you have come to know, appreciate, and count on continue to operate as smoothly as possible. I am committed to providing an awesome experience for your children and you and look forward to building on this incredible program Susan has built. Please feel free to stop by the office anytime if you have any questions or would just like to meet in person.

All the best,

Brandon Metzel

Click Here to read Susan Bayer’s departure letter.

Masters’ Team Rules the Pool in Greensboro!

March 13th, 2018

The Granite Falls Masters’ Swim Team dominated the Triad Masters’ Meet in Greensboro on March 11th.

The team of Andy Puetzer, Todd Smyre, Heath Brantley, and Logan Brendle placed first in both the 200 Freestyle and 200 Medley Relays.  In addition, they all place top three in every individual event they swam and went personal best times.  Both Logan and Heath swam the 50 Freestyle in 24 and 25 seconds respectively.

We are looking forward to and encourage a larger group of Masters’ athletes joining us at our next meet in April.

If your interested in the Masters’ swim program at Granite Falls come find Coach Bill on the pool deck Monday-Friday!

Click Here for Information about joining the Granite Falls Masters’ Swim Program.

GF4 Summer Camp Sale

March 6th, 2018


Warm temperatures, fun classes that feel nothing like a WORKout, great friends, messy and exciting activities, silly songs and cheers, goofy counselors, splashing around in a pool until you are worn out in that oh so good summer day kind of way…..are you feeling all the childhood feels now? Flashing back to childhood memories long gone? All of these things are the best parts of summer that we strive to bring your kids at GF4 Summer Camp each year.

Registration for this year’s summer camp program just opened up on Monday and will continue on as spots remain available. If you register by end of day Friday, March 9, you’ll get the 2017 summer camp prices AND be able to save up to 15%. Read through this year’s camp packet for all of the info you need and register today!


What’s HIIT?

February 27th, 2018

Guest Blog by Granite Falls Personal Trainer, Sarah Roskilly

High intensity interval training (HIIT) is alternating periods of short intense anaerobic exercise with less intense recovery periods. These days HIIT is a buzz word in the exercise world- but why?

HIIT burns more calories during and after a workout than continuous aerobic training. The bursts of increased intensity simply increase the caloric expenditure thus more calories are burned. HIIT burns more calories for about two hours after exercising, adding to greater caloric fire. Exercise post oxygen consumption (EPOC) is the body’s natural ability to return to homeostasis after exercise. With HIIT the total calories burned is greater in EPOC after HIIT than EPOC after continuous exercise.

Studies claim people reported more enjoyment of HIIT over continuous vigorous-intensity exercise or continuous moderate-intensity exercise.

It can boost your endurance and overall health, seen through measures like improved blood pressure and higher counts of mitochondria which help fuel your body and brain.

Another study compared two groups of people with Type 2 diabetes. One group walked continuously for 1 hour five times per week for 4 months and the other group interval walked for the same duration and frequency for 4 months. VO2 max (maximum or optimum rate at which the heart, lungs and muscles can effectively use oxygen during exercise, used as a way of measuring a person’s individual aerobic capacity) increased in the interval-walking group, there was no change in the continuous-walking group. Body mass and fat mass also decreased more in the interval-walking group. This group also showed better glycemic control.

HIIT intervals are more efficient and time exercising can be reduced by half.

All forms of cardio can be switched to HIIT.

HIIT increases the flexibility and elasticity of arteries and veins better than continuous exercise because of the increased pressure demand of HIIT the vessels get a workout too.

Come see how HIIT is incorporated into some of our members-only classes like Bootcamp, Cycle and Crossover Fitness.