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Joe Brammer

Elite Edge Gym

495 SE Alices Road ste E
Waukee IA, 50263


Elite Edge Gym

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A Case for The Burpee
Oh, the dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favorite of fitness professionals across the globe?

Burpees: A Short History

Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today.

Mr. Burpee never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate.

Burpees: An Evolution

Over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement. Here’s how the burpee evolved:

Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after.

Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer!

Burpees: The Most Effective Exercise Ever?!?

When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible.

Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all…calories. Burpees cultivate agility, strength, coordination and stamina while burning fat.

So the next time that you are told to do 20, 30, or 100 burpees: smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you enviable results in the shortest possible time.

Need Help?
Having trouble motivating yourself to get off the couch and into a burpee workout?

Do you have at least 20lbs of excess body fat to lose?

If you do ... no worries..just take a deep breath... my team and I have your back!

Put this in your calendar: Info Orientation at Elite Edge Transformation Center

WEDNESDAY March 29TH at 7:00 PM

All you need to do is show up on the date and we will quickly go over how we will help you drop that unwanted weight and look and feel absolutely amazing.

Make looking and feeling your best one of your top goals for 2017... in fact make these your non negotiables !

Get to the orientation and you will understand why our program ... our system has helped over 3,000 people lose 20lbs in 6 Weeks in the Des Moines Area.

My team and I look forward to seeing you WEDNESDAY March 29TH at 7:00 PMSharp.

We are holding orientations at each of our locations located at

West Des Moines - 2700 University Ave Suite 310, 50266

Waukee - 495 Se Alices Road, 50265

Des Moines - 4600 Park Ave, 50321

Ankeny 116 Se Lorenz Drive, 50211.
Easy Pickled Radish
Looking for a crispy, crunchy snack that won’t derail your fitness results? Look no further than this simple recipe for Easy Pickled Radish. Enjoy these sliced over your next salad, sprinkled over braised meat, or enjoyed straight out of the jar!

Servings: 4

Courtesy of

Here’s what you need…
  • 1 bunch radishes
  • 3 cloves Garlic
  • ½ teaspoon black peppercorns
  • ½ teaspoon celery seeds
  • ¾ cup apple cider vinegar
  • ¾ cup water
  • 3 tablespoons raw honey
  • 2 teaspoons sea salt
  1. Slice the tops off of the radishes and thinly slice into rounds. Place the radish rounds in a pint-sized canning jar. Slice into the garlic cloves in multiple places, then put on top of the sliced radishes. Top with the peppercorns and celery seeds.
  2. In a small saucepan, combine the vinegar, water, honey and sea salt. Place over medium heat and stir constantly until it comes to a boil. Pour the mixture over the radish rounds.
  3. Allow the mixture to come to room temperature. Serve immediately or keep in the fridge for up to 2 weeks. Enjoy!
Nutritional Analysis: One serving equals: 17 calories, 0g fat, 3g carbohydrate, 194mg sodium, 2g sugar, 0g fiber, and 1g protein.

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We’ve been getting more and more requests to do a workshop on kettlebell training. People want to go beyond the basics and learn more advanced metabolic (fat burning) exercises like Turkish Getups, arm bars and snatches.

If you’d like to really dial in you kettlebell training skills, join us on Saturday, April 8th for our Kettlebell Training Workshop. You can get all the details HERE.

What I can tell you briefly is that you WILL come out of this workshop very proficient in the use of kettlebells and be extremely excited to use them in your workouts, especially those total body metabolic meltdown moves like the clean and the snatch.

Now, there is a “catch” to this workshop…

Because I want it to be extremely educational – meaning you get lots of attention to learn the skills – I’m limiting it to just 20 people who really want the benefits of this special training workshop.

So, with that being said, if you’re even SLIGHTLY interested in learning this bodyfat blasting exercises please do yourself a favor and check out all the details NOW before the 20 spots fill up.

Check out the Kettlebell Training Workshop HERE.

Phone: 515-987-8100