• Mondays and Wednesdays 6:30-7:15 AM shared time (2-3 people)
• Tuesdays, Thursdays or Fridays 11:00 AM – 11:30 AM
• Thursdays 7:30 AM – 8:00 AM

$40 for 30 minutes personal training.

or $25 per person for 3 people in 30 minutes.

Sign up for a private session to fine tune your needs and set your goals!

Contact Debbie Potts (425) 466-3653 or email fitnessforward@comcast.net

Debbie Potts has new opening for private personal training or groups of 2-3 people.  Debbie was voted one of the “Top 100 Trainers in the U.S.” by Men’s Journal in 2004 and 2005.  Debbie has trained in Yoga, STOTT Pilates Mat as well as sport specific training, injury rehab, metabolic training and functional strength training.  All ages and all levels!

Mondays and Wednesdays

• 6:30 AM – 7:30 AM
• 8:30 AM – 9:15 AM

Tuesdays and Thursdays

• 7:30 AM – 8:00 AM
• 11:00 AM – 11:30 AM
• 4:00 PM – 4:30 PM

Fridays:

• 7:00 AM – 7:30 AM
• 11:00 AM – 11:30 AM

Email Debbie at Fitnessforward@comcast.net for consultation

Rachel Clarke is available on:

• Tuesdays and Thursdays 11:00 AM – 4:00 PM for private or small group training including kickboxing training.
• Sunday afternoons

Contact Rachel for consultation:  rachclarke@comcast.net

Fitness Forward Rates:

60 minutes:  $95-$85

45 minutes:  $75-$65

30 minutes:  $50

Groups 2 or 3 people:  $40-$35 for 45 minutes or $30-$25 for 30 minutes

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!

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!

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.

Who uses ITunes?  I am listening to the best podcasts on my computer (flying home from a weekend in Tucson) or you could use on IPhones or I pads.  Perfect for your drive in to work and home each day!!

I have been listening to “Cut the fat weight loss” weight loss blog podcasts on unique way to losing weight.  If you can’t control how much you eat, don’t have it in the house!  I always tell people that tip… if it is there you are going to eat it.  The food usually wins so clean out your pantry!   Another great podcast is “the Latest in Paleo”.

Why do we eat?

1.  Hunger
2. Boredom

3. Availability

4. Cravings

How to control hunger? Tools for your toolbox!

• Stick to a schedule.  Plan out what you are eating starting at breakfast.
• Plan what you are bringing to work for lunch or what you are going to eat.  You have a set schedule Monday through Friday but then less of a schedule/routine on the weekends.
• Set an alarm if you forget to eat and drink water during the day!  Make sure you eat about every 3-4 hours.  Water each hour- maybe put sticky note on your computer or desk area.
• Set signals to get your metabolism to work.  Develop an Internal schedule.
• Eat fiber with every meal.  Average person eat 15 grams per day.   Average caveman consumed 100g of fiber per day!  Rely on fruits and vegetables not processed foods or prepackaged foods. Natural fibers- not added into processed foods.  Avoid starchy foods especially if you are trying to lose weight and need more energy!
• Eat plenty of protein and eat at each meal or snack.  Protein raises your metabolism, causing you to burn more calories.  Satisfies your appetite, causing you to feel less hungry between meals and improves insulin sensitivity.
• Choose lower glycemic index, non-grain carbohydrates: doesn’t contain much sugar.  Berries, nuts, beans, raw or cooked vegetables.
• Keeping grains to a minimum is important if you are trying to lose weight and be healthy.
• Eating healthy most of the time… keep your body in balance.   8-9 times out of 10 times per week eat healthy clean meals.  Eat protein with each meal with vegetables and some healthy fats (nuts).
• High volume food:  low calorie content compared to amount of food you consume.   One cup of wheat flour = 495 calories or one cup of spinach = 7 calories.
• Are you hungry or just bored? Just craving food? Mindful or mindless eating? Did I not eat enough at breakfast or lunch? Not enough protein and too much sugar that you are hungry again?