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!

Be Beachbody ready for summer with Fitness Forward VIP packages

How do you feel wearing your swim suit?

Have you made a commitment to leading a healthy lifestyle?  Let Fitness Forward Studio be your guide to living a clean, fit and healthy life!  Find new energy and create a new you with Fitness Forward.

Sign up for our new auto-renewal package and earn a FF t-shirt, monthly measurements and online weight loss coaching with Debbie.

Circuit Training “body part” schedule

Which body parts do you want to work on today?  Areas to open/stretch? 

Stations this month will focus on:

Monday:  Legs/cardio intervals

Tuesday:  back/biceps/cardio

Wednesday:  plyometrics/cardio

Thursday: chest/arms

Friday: upper/lower body intervals

Saturday: jump rope intervals

Sunday: barefoot workout stations (balance pads, BOSU…)

Fitness Forward’s unique workouts: what is on schedule next week?

We started following some of the “P90X” workouts and blending them in our  TRX training.  Next week we will be offering TRX classes with the P90X workout of:

Mondays: TRX and “Cardio X”

Tuesday: TRX and “Chest/Back”

Wednesday: TRX and “Plyometrics” or “Core Synergistics”

Thursday: TRX and “legs & back”

Friday: TRX and “chest/shoulders/triceps”

Saturday: TRX and “back & biceps”

Sunday:  TRX and “shoulders & arms”

Train in 3-D for improved performance in sports and life!

Traditional exercise machines limits the planes of motion possible during the exercise… even with free weights.  TRX Suspension training, and other exercises in our circuit training workout, allows endless variations of a basic exercise movement by changing the angle and planes of motion.  Functional training principles are incorporated  into every TRX circuit workout at Fitness Forward to help reach specific fitness goals (sports and life!).  We move in multiple planes of motion all at once when we play sports or when we perform activities of daily life.  TRX Suspension training results in a new way of training …train as you live and move.  Now why would you perform your entire workout sitting on various weight machines to work one muscle at once?  Fitness Forward offers efficient 50 minute workouts where we train in all planes, train movements, learn how to stabilize and activate the core all the time!  Be more efficient in your workouts.  Train with our team at Fitness Forward.  Learn how to move your body with pain free movement patterns.

People always ask… What is TRX Suspension Training?

What is the TRX workout?  “Make your body your machine. TRX® Suspension Training® harnesses your own bodyweight to create resistance as you train. That’s all you need – the TRX and your own body. No additional weights required.”  Experience group TRX circuit training only at Fitness Forward in Bellevue.

Waist Watchers Guidelines:

 Summer season is here…are you ready for to wear your swim suit with confidence?

Everyone seems to want to the annual  5-10 pounds before their summer vacation.  They weigh themselves every day or week and wonder why the scale doesn’t change in a positive way!  IF you want to change your body, have more energy and be more confident then YOU have to make the changes and put in the effort.  Weight loss takes a personal commitment.  Sneaking extra calories only hurts your success.  YOU have to be motivated to change your food and exercise habits if you want to be a new you.

Most people want to lose weight but they don’t really try to make any changes in their live to result in a negative energy balance which turns into weight loss.  A healthy weekly weight loss is around one to two pounds.  One pound of weight is equivalent to 3500 calories so to lose one pound a week, one needs to eat 500 less calories a day and/or burn off 500 calories a day through exercise.   How do you lose weight without dieting?  Make lifestyle changes and create new healthy long term habits!

At my Fitness Forward Studios, I started a quarterly “Waist Watchers” 30 day weight loss challenge for clients.   You can create your own weight loss support group with your friends and family to more accountable and have more weight loss success. 

Here are a few simple guidelines to get you started on living healthy active lifestyle which will result in weight loss without being obsessed.  Allow one day a week to be an “off” day as life happens but eat in moderation.  In time you will discover that healthy clean eating tastes better than process prepared foods so you don’t feel like you are missing your old “treats”.  It takes around 21 days to make a new habit so try sticking to these tips for thirty days…

Waist Watcher’s 30 Day Challenge Guidelines:  commit to following these “rules” for thirty days. 

• Get your starting measurements (mid upper arm, mid thigh, waist, hips and chest)
• Weigh in once a week in the morning.
• Be active every day for 30 minutes or more. 
• Do something different every day for your exercise.  Try yoga, Pilates, strength training, TRX suspension training, interval training.
• Keep a daily food/exercise log book of your choice.  Record time you are eating, hunger scale (1-10), location, serving size.  Email to a friend or me!
• Don’t eat after 8 p.m..  The kitchen is “CLOSED” after 8 p.m..
• Clean out your fridge and re-stock with fresh whole foods, fresh local fruits and vegetables. 
• Need to snack?  Cut up cucumber, celery and crunchy tomatoes.  Raw almonds.  Edaname. 
• Order your SPUDs fresh delivery each week for the best organic fruits and vegetables.
• Eat all meals and snacks with balance!  Healthy high fiber whole grains, fruits and vegetables, healthy fats and lean proteins.
• Replace “white” carbs for whole grain carbs:  white rice – brown rice, pasta – whole grain pasta, white bread – whole grain high fiber bread.
• Plan your exercise schedule for the week.  When, where and what are you doing.  How long?  Meet a friend.
• Purpose to eat workout.  Wear a heart rate monitor.  One or two days a week try interval training (5-10 times 30 seconds).
• Plan your meals if traveling or not at home all day.  Be prepared for the day. 
• Eat when hungry.  Eat mini-meals every 3-4 hours to keep metabolism running but eat when you are hungry!
• Do not eat white flour products, processed foods, refined sugars, soda, sugary drinks.
• Share your ideas for healthy snacks and meals.
• Follow me (Debbie Potts) on Twitter (FitForward) or Facebook for tips (Fitness Forward).

Debbie Smith-Potts owns her own fitness studio in downtown Bellevue, WA.  Debbie opened a new group TRX Suspension circuit training studio in February, 2010 to share the amazing 50 minute “All in one” workout on the TRX Suspension circuit training program she created the past year.  Fitness Forward Studio also offers semi-private personal training, yoga and STOTT Pilates mat training with free childcare for clients.  Debbie has been in the fitness industry for over 15 years in many roles and has been a competitive age group athlete (marathoner and Ironman Triathlete) for over ten years.  Debbie is trained in yoga, Pilates Mat and USAT certified coach.  Come experience the TRX Suspension circuit training and discover how strong your core can become!  Change the way you train and feel!  Email Debbie at Fitnessforward@comcast.net for questions or a consultation.

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!

Spring Special for the month of May: 3 classes for only $45

Kick the body into gear for the summer season…spring training special for the month of May.  Three TRX Suspension circuit group training classes for only $45 plus tax.  For first time class participants only.  Contact Debbie for more information.   THREE CLASSES FOR ONLY $45 … bargain price for group personal training.  Pre-register for classes online.

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!