Fitness Forward

Any race plans for 2010? Join Fitness Forward for some of these races…

A New year and a new decade begins… why don’t you register for a new event or race this year?  Particpate in a new event, sport or race!  Get out of your comfort zone and take your fitness to a new level (and confidence)!

Join Team Fitness Forward’s monthly coaching program!  Set up a private meeting with Coach Debbie to create a race plan for 2010 and determine your priority races (A, B, C…) for the year.  Coaching with Debbie is available online using the popular Training Peaks web program or in person.  Sign up for the monthly run program which includes Wednesday night track workouts and/or Friday morning tempo hill workouts.  Debbie will recruit participants to compete in local Northwest road races, cycling events and triathlons.  Start thinking about your 2010 race plan now!

Join the Fitness Forward clients for one of these events in 2010… 

• Mercer Island Half marathon in March
• Boston Marathon in April
• Vancouver half or full marathon in May
• Honu Half Ironman in June
• Hagg Lake Triathlon in July
• Lake Stevens Half Ironman in August
• Ironman Canada in August
• Super Jock and Jill half marathon or 5k in September
• Portland Marathon in October
• Ironman World Championships in October
• NYC Marathon in November
• 70.3 World Championships in November
• Sacramento Marathon in December

Vancouver Marathon Race Weekend 2010…sign up now as the race will sell out! Join our monthly coaching program to help get you to the finish line or set a PR!

Join the Fitness Forward run group and train for the Vancouver Marathon (or half) on May 2nd, 2010.  The monthly run group and training program is ongoing so sign up today!  We will stay at the Opus Hotel in Yaletown neighborhood located in downtown Vancouver, B.C….walking distance to the race, shopping, coffee and dining!   More details coming soon!

New Year’s Resolutions for 2010? Check out these suggestions to help get you started…

What are your health and fitness goals for the year 2010?  New Decade!  Here are some suggestions then complete the form below in your own personal journal!  Contact Debbie if you need help creatining a plan (email fitnessforward@comcast.net).

WELLNESS HANDBOOK 2010 : the source unknown…forwarded email!

Health:
1.       Drink plenty of water.
2.       Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.       Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4.       Live with the 3 E’s — Energy, Enthusiasm and Empathy
5.       Make time to pray or meditate .
6.       Play more games
7.       Read more books than you did in 2009 .
8.       Sit in silence for at least 10 minutes each day
9.       Sleep for 7 hours.
10.    Take a 10-30 minutes’ walk daily. And while you walk, smile.

Personality:
11.    Don’t compare your life to others. You have no idea what their journey is all about.
12.    Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13.    Don’t overdo. Keep your limits.
14.    Don’t take yourself so seriously. No one else does.
15.    Don’t waste your precious energy on gossip.
16.    Dream more while you are awake
17.    Envy is a waste of time. You already have all you need..
18.   Forget issues of the past. Don’t remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19.    Life is too short to waste time hating anyone. Don’t hate others.
20.    Make peace with your past so it won’t spoil the present.
21.    No one is in charge of your happiness except you.
22.    Realize that life is a school and you are here to learn.  Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23.   Smile and laugh more.
24.    You don’t have to win every argument. Agree to disagree…

Society:
25.    Call your family often.
26.    Each day give something good to others.
27.   Forgive everyone for everything..
28.    Spend time w/ people over the age of 70 & under the age of  6.
29.    Try to make at least three people smile each day.
30.    What other people think of you is none of your business.
31.    Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

Life:
32.    Do the right thing!
33.    Get rid of anything that isn’t useful, beautiful or joyful.
35.    However good or bad a situation is, it will change..
36.    No matter how you feel, get up, dress up and show up.
37.    The best is yet to come..
38.   When you awake alive in the morning,  be thankful  for it.
39.    Your Inner most is always happy. So, be happy.

40.  Now complete your own 2010 Goal Sheet…
Break your goals up into seasonal goals then break your main goal into mini-goals.  List any obstacles and ways to overcome those obstacles!

Goal 1:  January – March

a.

b.

c.

Goal 2: April – June

a.

b.

c.

Goal 3:  July -September

a.

b.

c.

Goal 4: October- December

a.

b.

c.

Fitness Forward Grows…Group Personal Training in a Circuit training style class in a new 3325 square foot studio starting February 1st, 2010.

Fitness Forward is a private studio offering the newest and latest concept in the fitness industry…the “All in One” fitness workout!  We all know we need to do…

• Regular cardiovascular exercise  for our health and fitness.
• Interval training to improve fitness levels and to mobilize fat metabolism.
• Functional strength training for daily movements.
• Sport specific training to improve our performance and competitiveness.
• Yoga practice for more muscle balance, open joints, clarity, cleanse the body and to quiet the mind.
• Pilates to improve the core strength, restore the natural curves of the spine, pelvis and shoulder girdle stabilization and alignment.

How do we find enough hours in the week to accomplish all of these workouts?  Especially if you are a triathlete then you add swim, bike and run workouts each week to your schedule!  OR if you have a full time job and a family to spend time with each day! 

Debbie Smith-Potts has combined over fifteen years of experience in the fitness industry and ten years as a competitive age-group triathlete, to create group personal training in a circuit training style class!  The class design varies combining the popular and amazing TRX Suspension system with other strength exercises, cardio intervals, STOTT Pilates mat or Vinyasa Power Yoga.  The classes are your “ALL IN ONE” in one 45 to 60 minute class offered at various times and days during the week by certified and very experienced  top trainers in the Northwest.    If you want your body to change, fitness level to improve and reach your athletic goals then you need to register for Fitness Forward classes this month!  Don’t wait to “get in shape” to get started… all levels welcome if you are ready to be challenged!

In her new studio, Debbie has added a “Treatment” room where we will have  highly experienced sport massage therapists, “ART” treatment, and other need body treatment services.

Childcare will be gradually be added at specific hours to allow parents to work out together or with their friends so you don’t have to worry about finding a babysitter or workout separately! 

Come experience the “ALL IN ONE” workout facility… the only studio in the Northwest to offer a variety of combination classes for all ages and fitness levels!    Check out our class schedule, descriptions and price list on our link. (Add link to www.mindbodyonline.com)