Sign up for the Fitness Forward Summer 30-day Weight Loss Challenge this June!

Join the Fitness Forward Summer 30-day weight loss challenge this June. 

 Order your products now and we will create a team!

Isagenix offers a family of leading cleansing products to protect from the dangers of impurities, pollutants and contaminants, and to rejuvenate the body with essential nutrients for overall wellness.  The 30-day supply of the Cleansing and Fat Burning System helps you create a cleansing and nutrient infusion routine to optimize health and help you feel younger and more energetic.  The benefits you may experience are a natural boost of energy, consistent weight loss over time, reduced cravings for unhealthy food, improved muscle tone and balanced digestion.

You have 2 options to buy the products on the website www.debbiepotts.isagenix.com

1. Retail – “Buy Now” button = $374 

2. Wholesale – “Sign Up and Save” button = $260 

All prices do not include tax and shipping

Debbie Potts

Fitness Forward, LLC

118# 105th Ave NE

Bellevue, WA 98004

www.fitnessforward.net

New Summer Fitness and Weight Loss Programs for all ages!

NEW at Fitness Forward Studio in Bellevue, WA!

Starting in June: 

• Tweeners Outdoor Training program:  Mondays 4:15-5:00 p.m. with Debbie
• Babysitter coverage during the Mon/Wed 9:30 a.m. TRX, Tues/Thurs 9 a.m. TRX and possible other times!
• TRX Suspension Training for Posture!  Open the front side and strengthen the back side!  Tuesdays and Thursdays 9:00 a.m. and Fridays 7:00 a.m. with Debbie.
• Saturday yoga with Shelly Thorn 9:30-10:30 a.m.
• Isagenix 30-day Cleanse Program begins!  Get your body ready for the summer weather… and swim suits!

Starting in July:

• Tweeners Triathlon Training on Mondays 4:15 to 5:00 p.m. with Debbie at Medina Beach.
• Teen Athletic Performance Training on the TRX!  Tuesdays and Thursdays 4:15 p.m. to 5:00 p.m. with Lisa.
• New Monday and Wednesdays “Happy Hour” TRX Athletic Circuit (level 2)  5:10 p.m. to 6:00 p.m. with Lisa.
• Fall marathon coaching- training program begins.

Register online for all classes!  Contact Debbie for more information or a consultation!

Benefits of TRX Suspension Circuit Training

TRX Suspension Training:  from Fitness Anywhere- “Make your body your machine”…

1.  All levels and all goals. 
2. All core, all of the time
3. Train in 3-D for improved sports and life performance
4. The desired amount of body weight is loaded onto the targeted body zone and animated as an exercise movement.
5. Single anchor point provides ideal mix of support and mobility to train strength, endurance, coordination, flexibility, power and core stability all at once across a wide range of resistance. 
6. TRX utilizes gravity and movement to generate neuromuscular response to changes in body position and mechanical advantage.
7. Do you need more reasons to particpate in at least one TRX suspension workout a week?  Change how you work your body.

Start getting the body ready for summer… spring training now.

See new rates and class schedule on the web site!  Register for classes on line.  Don’t forget the play room for kids… unsupervised but we could get a babysitter for special hours if interest!  Only $20 a class plus tax!

OR Register for your FIT PASS and receive UNLIMITED classes for the month at Fitness Forward Studio!   Only $250 plus tax for the month.  Boot camp… save money and do your “spa vacation” in your home town! 

OR register for Waist Watchers for the month of May… our quarterly 30 day fitness challenge with Wendy and Debbie.  Includes a 30 day fitness program and food planner.  Unlimited email support from Wendy (Food coach) and Debbie (Exercise coach).  Who needs a week at the Ranch… sign up for our fitness challenge!  Team up with a friend!

New Kids Play area… workout while your kids play!

Join us on Mondays and Wednesdays 9:30 a.m. for TRX circuit and kids play time.  OR May we will add Tuesday and Thursday TRX Core circuit 9:00 a.m.!  Drop the older kids off at school and then come with your toddlers to get a quick all-over total body core workout in 50 minutes.

April is here… Spring Training! Registration online

Another month begins next week!  Spring is here! 

Below are a few notes, reminder how to register online and the new schedule is attached.  Please pass along to your friends, co-workers and network and help grow our new classes!  Hopefully we will be on T.V. soon and really demonstrate the powerful core strength benefits from the TRX suspension training circuits!  Check on my web site and YouTube for video updates!

• I am in Boston Monday, April 19^th (marathon) and Tuesday, April 20^th but I will have subs for most of my group training classes (see board in studio).

• Are you ready to get your body in gear for the spring vacation and summer months??  How is your confidence in a bathing suit?  Our quarterly “Waist Watchers” Weight Loss Challenge with Wendy and Debbie begins May 2^nd, 2010 then again in October.

• How is your core strength, spinal alignment and posture?  Neck and shoulder pain? Maybe you need Pilates Mat class, yoga or TRX Core training. Strengthen the core and work on the stabilizers!

• How long can you hold a TRX suspended plank or how many Atomic Push Ups can you do (advanced)?  Monthly test the first week of each month.  See board for results and your progress.

• The Race season is starting for the runners, marathons and triathletes! How are you making time for strength training each week?  Get into the early 5:10 a.m. or 5:30 a.m. Athletic Circuit or 6:10 p.m. evening with Debbie!

• Golf and tennis season is picking up… how is your core strength and spinal flexibility?  Try Clay’s MWF 12:15 p.m. Athletic circuit to improve sports performance, agility, core strength and trunk flexibility.

• New semi-private yoga class with Shelly!  Pre-registration required for the month.  The class will be offered Tuesdays and Thursdays 12:00 p.m. to 1:00 p.m. and/or Sundays 10:00-11:00 a.m. if we have three people for each class for the month.

• Do you need to work out after work?  Try the Monday and Wednesdays 5:10 p.m. or 6:10 p.m. for two different style of TRX Circuit training classes with a blend of P-90X (as seen on T.V.) unique exercises with Dana.

•  Here are a few steps to help make the transition smooth and easy.

Reminders:

1. 1.      Online registration is only for group circuit training, Pilates mat, yoga and run group.  

Lisabet De Vos will begin using new “Treatment Room” for MOD Beauty Squad services on Fridays starting in April!  Appointments will be made online for services.

1. Personal training hours available for Brent or Clay will be available online in the future.
2. Personal training weekly clients for Debbie will not need to register online.
3. Payment method for everyone will continue to be via check to Fitness Forward.  Total amount due for the month will be available each month via QuickBooks invoicing.
4. Pricing:  pre-pay for the month and save money.
   1. One class per week: $25 per class plus tax one time a week for the month (April Mondays = 4x, Tuesdays 4x ect.)
   2. Two classes per week: $20 per class plus tax if pre-pay for the month

                                                              i.      Ten classes (M/W) =$219

                                                            ii.      Nine classes (M/Th or Fri) = $197.10

1. Unlimited group training classes: $250 plus tax = $273.75
2. Drop-in Rate: $30 plus tax = $32.85

Online Registration Procedures:

1.  Go to www.fitnessforward.net
2. Click on upper right corner to register for classes.
3. You will now be on a new page via mindbodyonline.
4. Click on “week” to move to first week of APRIL.
5. Click on which class you would like to register for the month of APRIL.
6. Set up your new user name and password to login (IF NEW)
7. Sign up for “reoccurring reservation”
8. Change the end date to the last day of the month.
9. Register “unpaid” then pay via check to Fitness Forward the beginning of each month.

10.  You may “early cancel” and reschedule for a different class if 24 hours in advance.

New group training classes starting in March:

1. Monday and Wednesdays 5:15 p.m. to 6:00 p.m. with Dana (X-Treme Fit = P90x + TRX)
2. Wednesday and Fridays 12:15 p.m. to 1:00 p.m. with Clay for Athletic TRX (Tennis/Golf theme)

New group training classes starting in April:

1. Tuesday and Thursdays 12:00 p.m. to 1:00 p.m. Yoga with Shelly.  Three people pre-registered for the month to start class.
2. Sundays 10:00 a.m. to 11:00 a.m. Yoga with Shelly.  Three people required to start class.
3. Tuesdays and Thursdays 9:00 a.m. TRX Circuit with Debbie (five people registered per class for the month).

Debbie Potts

Fitness Forward, LLC

118# 105th Ave NE

Bellevue, WA 98004

www.fitnessforward.net

Register for April TRX Suspension Group Circuit Classes now!

Register on the web site via the mindbodyonline program link!  Commit to one class a week at least but for the best results try two or more!  Register for your class and remember to cancel 24 hours in advance if you need to reschedule a class or else you forfiet the session if you don’t cancel in advance.   TRX Suspension training + P90X type of exercises + Pilates Mat + Yoga = total muscle confusion & total core power = improved sports performance!

Are you looking for a new and different workout that gives quick results?

Fitness Forward Studio offers a variety of unique and challenging small group workouts for all fitness levels.  If you are looking for a killer core workout that will change your entire body then register for classes online today.  First class free.  The TRX Suspension training exercises strengthen and lengthen your muscles, increases flexiblity and most of all fires up your core like nothing else before.  Check the online schedule and register for one month of classes for the best rate.

Wall Street Journal article on core training….more evidence

Hit the Floor and Give Me a Dozen…

Pillar Bridges • By KEVIN HELLIKER

 After years of conquering the treadmill and bench press, I am now striking poses and performing movements that I had always considered “girly,” and the difficulty of it is humbling. Core strength can help straighten posture, reduce risk of back and joint injury, and improve athletic performance. But many men fail to incorporate it into their fitness routines. WSJ’s Kevin Helliker gets a lesson in some exercises to improve core strength. The regimen is called “core strength,” and it’s all the rage in fitness. Elite athletes from marathon runners to baseball pitchers are adopting core-strength workouts—that is, bolstering the muscles encasing their torsos from shoulder to thigh—in pursuit of improved performance and fewer injuries. Fitness trainers are preaching it to the masses. Books like “Core Performance,” by NFL Players Association chief fitness trainer Mark Verstegen, hawk its benefits. Yet when the sales manager at my gym asked about my core-strengthening program, I blanched. Wasn’t it enough that I was running 30 miles a week, swimming and lifting free weights? That’s too much, she replied, suggesting that I cut back on running and add core-strengthening exercises. I wasn’t even sure what she was talking about. Of course, I knew about crunches—what we used to call sit-ups—and how they could toughen your abdomen. But it turns out that the abdomen is only as strong as the back, thighs, buttocks and shoulders, the other parts of the pillar. Too many crunches, in combination with running, bench pressing and sitting at a computer, can make a body so front-heavy that it pulls forward into a slouch. Core-strengthening exercises seek to bolster all the muscles of the torso from top to bottom and front to back, creating a balance that enables athletes to stand tall, limbs in alignment down to their feet and hands. The particular exercises that strengthen core muscles involve stretching and balance routines that also enhance flexibility. The benefits of core exercises, which are found in predominantly female disciplines like dance, cheerleading, yoga and Pilates, may be particularly unfamiliar to men. In the U.S., about three-quarters of yoga participants are women, as are 90% of Pilates participants. Men tend to prefer activities that are easily measured and thus turned into competitions. How fast did you run that mile? How much did you bench? You don’t hear them talking much about how well they held their form while balancing on a bosu—a half-ball/half disc contraption—doing lightweight bicep curls. “Guys in particular have tended to be into quantity, and strengthening your core is about quality of exercise,” says Mr. Verstegen, the pro-football trainer. So far, only limited scientific support exists for the highly touted benefits of core-strengthening exercise. “Core stability programs in prevention of athletic injuries have not been well studied [and] core programs have not been proven to enhance athletic performance,” University of Colorado School of Medicine researchers wrote in the February 2008 Current Sports Medicine Report. But, of course, running was good for the heart before scientific research ever proved it so, and research on core strength is relatively new. Many sports-medicine specialists expect core-strength exercises to become the third leg of public-health recommendations in regard to workouts. Just as cardiovascular exercise is promoted for heart health and resistance training for strong bones, experts expect core-strengthening movements to gain public-health favor for avoiding muscular-skeletal pain and injury, particularly of the neck, back and hips. “In the sports and fitness worlds, the benefits of core strength exercise are accepted facts,” says Bill Sonnemaker, a personal trainer and spokesman for IDEA Health & Fitness Association, an educational association for fitness professionals. Core training doesn’t require the big equipment that dominates most gyms, such as treadmills and squat racks. It can be done mostly on a mat, often using dumbbells, exercise balls and a bosu. But while I never needed anybody to teach me how to run on a treadmill or slap plates on a bench press, I had no idea how to go about using those aids to help me strengthen my core. So I took the sales manager’s advice and hired a personal trainer, at no small price: $2,490 for 32 sessions, or $78 each. A trainer isn’t necessary. There is plenty of do-it-yourself literature available on how to strengthen your core, including Mr. Verstegen’s tome. But even if you know which exercises to perform and how, it can help to have a trained eye watching you and correcting your form. Bad form not only diminishes the value of the exercise but can cause injury. The first time she met me, my trainer, Bridget Curran, said I had bad posture, and after interviewing me said it was probably because of my exercise regimen. Obsessed with running, bench-pressing and crunches, I had front-loaded myself with muscle. She said I needed to strengthen my backside muscles all the way from shoulders to the buttocks. Also during that first session she noticed that my right foot veered to the right whenever I walked, ran or stood still, as if it wanted to go off by itself. Kicking my foot straight, she said, “We’re going to correct that.” “It’s been doing that all my life,” I said. “No way that’s going to change.” My training sessions with Bridget take place twice a week for an hour. A typical session involves about 10 exercises that I do three times apiece. The exercises typically involve lifting weights—and sometimes my own body—from a position that imposes a need for balance. For instance, I rest the back of my head and shoulders on a large physio-ball, knees bent so that my torso becomes a table top, each hand holding a 30-pound dumbbell. Then I rip off 30 chest presses. On a bench, the burn from a chest press is concentrated in the arms and upper body. But without a bench, that burn extends down the abdomen into the thighs, which start shaking with effort to stay balanced. The need for balance gives these workouts a mental benefit. A treadmill doesn’t always get my mind off duties and obligations. But if I start thinking about the office during a core-strengthening exercise, I’ll lose my balance and fall on the mat. “You have to be present in the moment to do these workouts,” says Mr. Verstegen. “You can’t be thinking about work.” After three months of two core-training sessions a week, my body-fat percentage is down five points. My cruising speed on the treadmill has risen a full mile per hour, even though my weekly mileage plummeted to make time for the core exercises. For the first time since the invention of the Internet, my shoulders are free of the knots that come from crouching at a keyboard, and my neck is free of stiffness. Whenever a mirror surprises me these days, what I notice about that dude in the glass is that he has decent posture. Most surprising to me, my right foot is no longer splaying to the right, a bad habit that probably explains why I’ve had trouble with that leg, including knee surgery. Down the road, an inefficient gait could pose a risk for hip trouble, experts say. All it took was about 24 sessions with Bridget, who continually kicked that foot straight. —Email: kevin.helliker@wsj.com. Melinda Beck will return next week.

Now do you think you should be taking at least one TRX Circuit training class with Debbie at Fitness Forward Studio??  What have I been saying for all of these years?  Work your Core if you want MORE strength, athletic improvements, improved posture and injury prevention!!  Register online today.

Waist Watcher’s 30-day Spring Challenge

Register now for the spring Waist Watcher’s 30-Day Challenge!  We start May 2nd, 2010!