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 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).

FF VIP + Run workouts + discount on Coaching

In January we will be adding FF RUN WORKOUTS to our FF VIP client benfits. Wednesday nights 5:00 PM and Fridays 8:30-9:30 AM.

PLUS FF VIP clients will recieve $50 off the Triathlon or Run private coaching program per month!

FF Coaching program with Debbie Potts.  Four month commtiment.

Triathlon training = $150 per month (value $200)

Run coaching = $100 per month (value $150)

Sign up to be a FF VIP by 12/31/2011 and received a FF VIP tech-tee for our holiday gift to you!

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)

Fitness Forward Holiday Special!

Hey Fitness Forward VIP Clients!  Earn 50% off one month unlimited auto-renewal for every new VIP you refer to Fitness Forward by December 31, 2011 plus earn a new FF VIP shirt!  Ask Debbie for more information.

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!

Fitness Forward Holiday Calorie Crushing Contest

“Step to Success” Holiday Contest

5-Week FREE Calorie Crushing Contest at Fitness Forward Studio

(November 24^th– December 31st)

Did you know that the average person gains between 7 – 10 pounds during the holidays?  Don’t let this be you… don’t be “AVERAGE” this year! Fitness
Forward is giving away fun prizes in order to Help YOU NOT BE MEDIOCRE this holiday season.

Prizes include gift certificates for Fitness Forward MASSAGE, METABOLIC TESTING, PERSONAL TRAINING, FF VISORS and MORE!

Do something positive to CREATE SUCCESS this holiday season!

• Lose Weight!
• Get Results!
• Be Accountable for Your Actions!
• Do Something Positive for Others!
• Challenge other friends to participate in the  contest!
  

How does the contest work?  IT’S ALL ABOUT POINTS!

• 100  Points for 1 Hour Personal Training Session at FF
• 50 Points for 50 minutes circuit or yoga session at FF
• 75 Points for 30 minute group personal training
• 1 Point for Every Minute You Get a Massage Treatment with Shelley at FF Studio. 60 minutes massage = 60 points; 90
  minute massage = 90 points!
• 100 Points for Every Pound You Lose from WEIGH IN TO WEIGH OUT (between Nov. 21^th – Jan. 3)
• 10 Points for Every Day that You Keep a FOOD JOURNAL
• 10 Points for Every Can of Food that You Bring in for our HOLIDAY FOOD DRIVE
• 100 Points for Every Gift You Bring for the HOLIDAY GIFT DRIVE

BONUS POINTS

• 150 Bonus Points if you participate in any Turkey Day Trots or Jingle Bell run
• 150 Bonus Points if you do our Arbonne 7 cleanse (double points for 14 day)
• 150 Bonus Points for the “Turkey Burner” Workout at FF Studio on Thursday, November 24^th
• 100 Bonus Points for the “Burn the Bird” Workout at FF Studio on Friday November 25^th
• 150 Bonus Points if you complete a Metabolic Fitness test with Carrie at FF Studio.  This test will show you how to best lose YOUR extra weight with cardio training.
• 150 Bonus Points if you complete a Resting Metabolic Test with Carrie at FF Studio.  This test will show you how many calories YOU BURN on a given day.
• 100 Bonus Points for any other organized running event that is at least 5K throughout entire contest.
• 100 Bonus Points for weighing in weekly using Fitness Forward app for “myscale”.
• 150 Bonus Points for any workshops at FF Studio.  SPEED Weight Loss Workshops on November 16^th 7pm or Natural Running seminar on Saturday, Nov. 9th 3:00-4:30 PM at FF Studio.
• 100 Bonus Points for any Holiday Gift Certificate purchased for services.
• 100 Bonus Points for each new client you refer that sign up for auto-renewal package.

WHAT ARE THE RULES?

You are responsible for getting your name on Fitness Forward’s “Step to  Success” Contest board and moving yourself forward as you collect points.

• Turn  in your complete ACTIVITY log sheets weekly! We will provide you with these forms if needed or use your own
  spreadsheet. Turn in your FOOD JOURNALS weekly! We will provide a food log or you can use www.fitday.com.
• You are RESPONSIBLE FOR KEEPING TRACK OF YOUR POINTS AND HANDING THEM IN weekly! Turning in points more than one week
  late will result in those point NOT COUNTING!
• The HONOR CODE is in effect with this contest!
• Inquire with the FF Team if you have any other questions!
• Don’t miss this chance to STAY HEALTHY and WIN PRIZES!

***PRIZES***