Fitness Forward

Fitness Forward 3rd Thursday Open House

Join Fitness Forward crew the THIRD THURSDAY of every month 6:30 PM – 8:30 PM for an open house special event!

Every month on the THIRD THURSDAY Fitness Forward will offer complimentary events including:

• Guest speakers:  monthly wellness educational series 7:00 PM – 8:00 PM (see web site schedule for speakers)
• Complimentary TRX Suspension Training lessons
• Complimentary Foam Roller exercise demos
• Free SWAG from local Main Street merchants and FF team sponsors
• Complimentary consultation with Scott Olsen of Activ Recovery at Fitness Forward
• Details on our FF 21 day Clean Eating Paleo Challenge and FF Corporate Fit Challenge
• Meet our FF Personal Trainers and coaches
• Much more fun activies including FF VIP socials.

More details on our Fitness Forward Facebook page or FitForwardBellevue Twitter!

Debbie’s first podcast on Garden Variety Tri

Check out my first podcast with Jon on Garden Variety Tri…

The link the show is here:  http://www.gardenvarietytri.com/2012/03/ep-36-trx-and-happy-technology/

I come in at about 29:30 or so and take the rest of the episode.  The episode is live on the blog and iTunes should pick it up in a little bit.
Enjoy!

Functional Strength, Core work & Cross Fitters

I understand why Cross Fit is such a huge trend and addiction in our country but I have a few comments (observations) about the exercises that I must share…

1. Set weight:  instead of set weight for an exercise of the day, why don’t they have options A, B and C?  Most people are probably lifting way too heavy of a weight and ignore their form to get the completed goal for the day.
2. Neck, Shoulder, Knee and Back Pain.  I have so many clients that retire from Cross Fit to come workout with our trainers at Fitness Forward in Bellevue.  Every single client from Cross Fit has neck, shoulder, back or knee injury.
3. No core strength.  This is very interesting to me, so many strong athletic individuals come from Cross Fit or other workout programs come to see us at Fitness Forward and their core muscles are so inactive.  We see many individuals with not very strong core muscles but I am shocked at how many Cross fitters have such obvious lack of strength in their deep core muscles and stabilizers.  I find when people have weak core muscles they usually have shoulder, neck or back pain.
4. Knee pain: usually when a client has knee pain they struggle balancing on one leg or taking a squat movement test.  Knee pain is often connected to weak (area of opportunity) glute medius muscles and misalignment of joints.  I suggest clients wear barefeet or minimal shoes as running shoes take away the work of our feet.

FF VIP Client discount for spouses!

The benefits keep getting better at Fitness Forward Studio for our FF VIP clients!

Don’t miss out on the amazing benefits!

FF Unlimited Group training workouts including our amazing variety of metabolic circuit training, yoga, Pilates Mat and run group workouts for an amazing monthly price! Set up your account on the registration program online under the “retail” page then click on “contract” for the 30 days unlimited auto-renewal.

FF VIP Client Pricing:

One person: $160 per month plus sales tax

One person plus spouse: $260 per month plus sales tax (only addiontal $100!)

Additional family member: addiontal child in same household $80 plus sales tax

What is your CORE?

Get your CORE on:  Demystifying the Core!

By Dr. Geoff Lecovin, EIM

Dec 20, 2011 01:23 pm

Almost every time I’m at the gym, I hear someone talking about the core.  Last week, I happened to overhear a trainer explaining the core to one of his clients. His explanation involved a demonstration of a twist and a kick. He pointed to his hip flexors and said “this is where the core is”.   I cringe when I see or hear people educating others about nutrition, exercise or health concepts that are either confusing or erroneous. I’m sure this trainer had good intentions, as misguided as they were.

What is the core and why is it important? A good way to understand the core is to think about is as a group of muscles, primarily connected to the spine and pelvis, whose main purpose is to provide stabilization.

Stabilization is the foundation, where the optimum flexibility, joint function, balance and posture result in optimal neuromuscular efficiency (the ability for muscles to accelerate, decelerate and dynamically stabilize movement in all planes/directions of motion).

Functional Anatomy Conventional approaches to anatomy (as well as exercise), view muscles as having isolated actions and
functions.  In reality, muscles act in a more functional manner, i.e. as agonists (prime mover), antagonists (opposing the prime mover), Synergists (assisting the prime move) and Stabilizers (supporting and stabilizing the agonists, antagonists and synergists during movement).   Take for example hip extension. The agonist is the gluteus maximus; the antagonist is the Iliopsoas; the synergists are the hamstrings and erector spinae muscles; and the stabilizers are the transversus abdominus, internal oblique, and multifidus muscles.   If any of these muscles are out of balance then faulty (compensatory) movement patterns occur. This can result in dysfunction, poor performance and eventually injury.

It has been proposed that there are two distinct, yet interdependent muscular systems that enable our bodies to maintain proper stabilization and ensure efficient distribution of forces for the production of movement.  Muscles that are located more centrally to the spine (the Local or Stabilization System) provide intersegmental stability (support from vertebrae to vertebrae), whereas more lateral muscles (the Global or Movement System) support the spine as a whole.

The Local Muscular System (Stabilization):

Provides joint stability and  support to allow movement at a joint.  Located in the spine e.g. transversus abdominus, multifidus, internal obliques, diaphragm and pelvic  floor muscles or peripheral joints, e.g. the rotator cuff Are biomechanically less  advantageous to manipulate movement of a joint and are therefore better  suited for stabilization.  These muscles show a propensity to  inhibition or weakness

The Global Muscular System (Movement):

• Responsible predominantly for  movement and consist of more superficial musculature that originate from  the pelvis to the rib cage, lower extremities or both, e.g. rectus abdominus, external obliques, erector spinae, hamstrings, gluteus maximus,  latissimus dorsi, adductors, quadriceps and gastrocnemius.
• Are larger and associated with movements of the trunk and limbs
• Have greater biomechanical  advantages to manipulate movement of joints.  These muscles show a  propensity to become tight or overactive

The Global/Movement system can be further broken down into four subsystems:

The deep longitudinal

1. Posterior Oblique
2. Anterior Oblique
3. Lateral

For the sake of simplicity, the purpose of categorizing the movement system into these sub-systems is to identify Force Couple relationships (synergistic action of muscles to produce movement around joints).

In Summary: The core is the center of the body and the beginning point for movement.  The core is considered the lumbo-pelivic-hip complex that operates as an integrated functional unit providing intersegmental stability, deceleration and force production during activities.

There are between 29-35 muscles that attach to the core from the spine as well as the upper and lower extremities.  It is important to consider
all these anatomical relationships when strengthening the core as well as the functional relationships mentioned above, where muscles can take on the role of being agonists, antagonists, Synergists and Stabilizers depending on a movement or activity.

Strengthening the core should be done from the inside out, i.e. training the stabilization system first, in order to build a stable foundation. If the movement system musculature of the core is strong and the stabilization system is weak, the body senses imbalances and compensates through synergistic dominance (over activity of helper muscles), which results in inefficient movements.

In order to effectively stabilize the core, to prevent injuries, move efficiently and perform optimally, an assessment should be performed to identify where one’s unique deficiencies are so that a program can be designed address the specific needs of that individual.

Dr. Lecovin is a chiropractor, naturopathic physician and acupuncturist. He graduated from Los Angeles College of Chiropractic in 1990, earned a Masters in Nutrition from the University of Bridgeport in 1992, and then went on to complete the naturopathic and acupuncture programs at Bastyr University in 1994. He holds additional certifications in exercise from the National Strength and Conditioning
Association, National Academy of Sports Medicine and International Society of Sports Nutrition.

Dr. Lecovin specializes in treating musculoskeletal pain and sports injuries by integrating trigger point acupuncture, soft tissue release, joint manipulation, corrective exercise and nutrition. In addition, he combines exercise and nutrition for weight loss, weight gain and performance enhancement.  His clinic, located in Bellevue, WA, offers naturopathic medicine, chiropractic, acupuncture, massage and infrared sauna therapy.  He can be reached at  Evergreen Integrative Medicine at (425) 646-4747 and his website address is: www.drgeofflecovin.com
www.eimed.com

FF 21 day Challenge 2012

• Kick of the New Year with this challenge.
• We will take measurements, explain the food plan and options as well as  review the exercise commitment.
• Dr. Geoff Lecovin will review the detox eating with his “Anti-inflammatory” eating plan
• Angelina Olson will review the Arbonne 21 day detox products and plan.
• Encourage your family and friends.
• Get your team together … the team with the most points – wins big prizes!
• Start cleaning out the fridge, pantry and prepare your body for positive changes.

• Body Fat testing, Measurements, Before pictures
• Review of nutrition guidelines and meal plan
• Order your additional 21 day “Feeling  Fit” kit for a successful weight loss program with Angelina for an additional $276 plus tax.
• FF 21 Day Rapid Fat Loss Program Price:  only an additional $47 for our FF VIP clients or $147 for NEW Fitness Forward Clients

• 21 days FF circuit training
• 21 days of food coaching
• 21 day food and exercise log with coach
• Measurements and body fat testing (pre and post)
• Daily exercise and FF training 3-4 days per week ideally
• Eat clean food, eliminate processed foods, increase nutrient intake, support elimination pathways and stabilize blood sugar
• Elminate allergenic and addictive foods (no dairy, gluten, soy, peanut butter, table sugar or artifical sweetners,
  coffee, alcohol).

December VIP Special: VIP spouses are FREE!

December special for our FF VIP clients!

FF VIP Spouses workout for free during the class times below.

Mondays: 5:30 AM, 6:30 AM, 5:10 AM or 6:10 PM

Wednesdays: 5:30 AM, 6:30 AM, 5:10 AM or 6:10 PM

Friday:  5:30 AM, 6:30 AM or 12:10 PM.

Sundays 9:30 AM or 4:10 PM

Please sign up for classes with Debbie (fitnessforward@comcast.net)

FF VIP Clients save 50%!

Hey Fitness Forward VIP clients!

NEW FF  VIP client REWARDS perk!  Our way to thank you for your referrals to Fitness Forward Studio: we are offering you 50% off one month unlimited Fitness Forward training on your auto-renewal package for every new FF VIP client you refer to us!  Once your referral joins becomes a FF VIP then your next month’s auto-renewal will only be $80!  Save 50% for just spreading the word of our amazing group personal training workouts and services at Fitness Forward Studio!

FF Thanksgiving Holiday Workout Schedule

Thursday, November 24th

8:00 AM Holiday Turkey Day Fun Run from FF Studio.  Sign up with Debbie.

10:00-11:00 AM Turkey Day Calorie Burner Boot Camp. Sign up on website link.  FF VIP Members are allowed to bring a family member for FREE but must sign up guest with Debbie and bring two items to donate to food or toy drive.

Friday, November 25

6:30 AM-7:20 AM  FF 90 workout with Daniel for FF VIP Clients only.  Sign up online.

8:00-9:30 AM FF Group run at Kelsey Creek Park.  Sign up with Debbie.

10:00 AM-10:50 AM FF CORE Blaster “Burn the Turkey” workout with Debbie.  Sign up online.

Sign up at FF Studio for upcoming seminars & challenges!

Fitness Forward Studio in located in downtown Bellevue.  We offer a unique 50 minute “all in one” group workout.  The benefits of working with a personal trainer in a circuit training format for an amazing package price.  Workouts includes TRX Suspension training, TRX Rip Trainer, workout toys, Pilates Mat & Yoga poses. FF Waist Watchers 21 day Rapid Fat Loss Program, Six week Corporate Fitness Challenge Program and Triathlon & Run Coaching.   Join FF VIP Benefits program to best results.  Change the way you train!  Feel better and look better!