ForeverStrong® Fitness

Does running prevent age-related muscle loss?

Is running enough to prevent age-related muscle loss? A new study reveals, it
Is running enough to prevent age-related muscle loss? A new study reveals, it’s not.

A study published in the February 2014 issue of the Journal of Strength & Conditioning research, examined the decline of leg strength in active older adults. 59 men and 35 women, between the ages of 48 and 66, who used endurance running as their primary form of exercise, were examined over the course of 5 years.

A significant decrease in isometric knee extension and knee flexion strength, in both men and women, was observed during the study. This data suggests that running alone is not sufficient in preventing age related loss of muscle strength and that a well rounded approach, that includes resistance training, would more greatly benefit aging seniors.

Our ForeverStrong program have been proven to increase both the cardiovascular fitness and strength of our clients, without the knee jarring impact of high mileage endurance running.

To find out how you can benefit from a progressive strength training program, call us for your free fitness consultation 301-200-2223.

The ForeverStrong™ Fitness System, by Kelly Scott

Fulton Kettlebells is an authorized provider of  the results guaranteed ForeverStrong™ Fitness System.

By combining physical education, accountability, lifestyle coaching and expert training with the most effective fitness tools and the most effective workout sessions… we provide a personal training experience like no other.

There is truly nothing like it, anywhere else.

What is The ForeverStrong™ Fitness System?

  • Results guaranteed progressive fitness system.
  • Developed to fill the gap between expert kettlebell training and personal training.
  • Combines cutting edge methods of progressive strength training for muscle development with high intensity interval training for fat loss.
  • Exercise sessions that focus on developing lean, metabolically active muscle mass that promotes body composition improvement in the healthiest way.
  • Designed to bring out the best in you and give you the tools, motivation and accountability you need to succeed.
  • A tried and tested fitness system with built-in performance goals that is customized to your specific fitness and skill level.

 

 

Features of The ForeverStrong™ Fitness System?

  • Periodization – A combination of high and low level training at specific program markers. The only way to prevent overtraining and adhere to your workout program.
  • Customization – You won’t accidentally get in shape. Your CUSTOM program is written, printed and bound for you AFTER your personal training session.
  • Curriculum – Your program includes targeted education at specific program milestones. We train you like we train our trainers!
  • Useful Skills – As a school of strength, you will learn from the experts in kettlebell training and learn skills that you can use here or in any other physical activity.
  • Expertise – Scientifically sound testing to make sure you are lifting at the right intensity for your goals. Working with the experts maximizes your investment of time.

 

What’s Included in The ForeverStrong™ Fitness System?

  • Laser-Focused one-on-one coaching to teach you the art and skill of kettlebell training and design the program that’s right for you.
  • Shared-personalized sessions with your trainer up to 3 times per week to work your program as you develop your kettle bell skills.
  • A workout plan with built-in performance goals that is suited to your specific fitness and skill level.
  • Fun, high energy group workouts to help improve your heart and lung health, tone your core and burn fat.

 

What’s the ForeverStrong™ Personal Training Program?

ForeverStrong™ Personal Training is a structured program combines the ForeverStrong™ Fitness System with all of the non-exercise elements required for success. This means that we spend a lot of time working with our clients on the exercise, lifestyle, behavioral and nutrition components required to create permanent changes.

 

Does it really work? Of course it does! See for yourself

 

To find out more, call us at 301-452-5547

Are Kettlebells Right For Me?

KBX 730 5.22.13

 

Does swinging a heavy cast iron bell sound a little intimidating? Well, if you don’t know what you’re doing – we don’t recommend it.

That’s why we specialize in teaching this special form of weight training. We are here to teach you how to do it right.

We’ve trained over 300 clients how to safely use kettlebells and most of them were approaching or OVER 50 years of age!

Rest assured, most of our clients were apprehensive before they understood what kettlebell training really is.

The ForeverStrong program is actually a very safe and effective way to improve strength, regain mobility, and start turning back the clock.

How do we do this?

  1. We start by creating an environment that focuses on your education of proper form and technique.
  2. Then, we continue working with our clients as individuals throughout the program.
  3. By keeping the workout sessions small and carefully supervised we ensure your success.
  4. Finally, we tailor your program to your needs and goals, and adjust it as you improve.

 

In fact, some of our clients who were at first apprehensive now describe their kettlebell as the “handheld fountain of youth“.

Our progressive strength program teaches you how to safely lift “heavy” weights to stimulate your bones and muscles to get harder and stronger. Just look at our success stories. These are people just like you who are taking advantage of our program to improve their quality of life for the next 50 years!

WAre Kettlebells Right For Meill kettlebell training work for you?

If you are serious about getting the strong body you’ve always wanted, we guarantee it!

Call 301-52-5547 for your free fitness consultation and find out about our Results Guarantee.

Ten Things That Won’t Fail You

I wrote this post in response to an email I received from a client who did not believe that I have struggled like her, and wanted proof of my journey.

I started by rummaging through storage boxes to find this never before seen picture of me at 159 lbs. If you look closely, you will see the buttons SCREAMING to pop open in the second picture.

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Losing weight is easy. We all know what to do to lose weight fast. Drastically cut calories, and hit the treadmill, cardio class or bootcamp for a couple of weeks and viola!!! Skinny YOU is back!!

We celebrate with a shopping trip, hit the boutique and squeeze into a new pair of skinny jeans that fits just right. It feels fabulous.

“I’m going to stay this size forever!” we think to ourselves.

But, if you are like I was, it does not last forever. Your ‘normal‘ eating habits return. Then, you catch a cold and miss a few workouts and the fat comes back and brings it’s even fatter friends and family to the party!

Fast forward six months and 47 pounds later. “The fat came back he wouldn’t stay away, he was sitting on my porch on the very next day.” I hope you get that song stuck in your head :-).

So, cutting calories and and one hour of aerobics every day failed me. Over and over again it failed me.

For the past 9 years, I’ve been on a mission to find the secrets to staying trim.

I have adopted new beliefs and habits that have NOT FAILED me.

Today, I share my own slimming success principles with you:

1.) STOP EXERCISING MINDLESSLY. I don’t exercise anymore. I train for events. I track my progress based on performance and strength improvements.

2.) LESS IS MORE. I train at the minimum effective dosage.To maximize power and allow sufficient time for recovery, I limit my kettlebell lifting sessions to three times a week.

3.) PUT SOME STYLE INTO YOUR LIFESTYLE. I don’t try to squeeze diet and exercise into my lifestyle. I created a NEW lifestyle that revolves around health, movement and things that feel awesome.

4.) INVEST MONEY IN YOURSELF. I spend my money on organic foods, healthy wild-caught fish, pastured- natural meats. I enroll in workshops and courses that help me stay focused, set new goals and reach them.

5.) BECOME A STUDENT OF YOU. I educated myself on how to heal my metabolism by becoming physically strong. I stay informed of research topics that focus on wellness and longevity.

6.) EAT GOOD FOOD. I nourish my body with tasty foods that help balance my hormones, benefit my digestion, reduce inflammation and support my metabolism.

7.) MAKE FRIENDS WITH STRONG PEOPLE. I surround myself with people who share my lifestyle. I politely disconnect from toxic people.

8.) IF YOU ARE GOING TO TAKE PILLS, MAKE IT A CHILL-PILL. I don’t sweat the small stuff, or the big stuff. If you are stressing out, your mid-section will tell on you.

9.) ZZZZZZZZZZZ. I get plenty of sleep.

10.) PLAY OFTEN. I move my body everyday in ways that celebrate the fitness level that I have achieved. I dance, climb, rollerblade, mountain-bike, snowboard and fun-run.

(WARNING: Adopting these habits will not cause dramatic weight loss in a short time frame. They will create a sustainable environment that leads to long-term success.)

That’s it. Ten simple things that you can do to cut the cord to the vicious Yo-Yo of weight loss and weight gain.

YOU CAN DO IT.

You can’t do them all at once. But, you can do them in any order. The ‘hard‘ part, is holding yourself back from your old ways. Which one will you start with?

Committed to YOUR highest quality of life through the active pursuit of fitness,

Kelly Scott, RKC SFG CPT
Kelly Scott, RKC SFG CPT

Kelly Scott

P.S.

 

Update Summer 2014,  I’m now 36 and STILL in the best shape of my life. Here I am at the beach – feeling strong and slim!Beach 2014Join now and start your ForeverStrong personalized fitness journey by calling 301-452-5547 to schedule your complimentary fitness consultation!

Improve Bone Density with Progressive Strength Training

Attention Women Over 55

“My kettlebell workout is the highlight of my day! I Love how strong I feel now.

I no longer worry about Osteoporosis or my bone density. Now, I have more energy and stamina then when I was younger.

Thanks to Kelly and the ForeverStrong System, I stand taller and move better. This is the best investment I have ever made in myself. I am a client for life!”

 

Don’t take our word for it, in a recent study published in the Journal of Strength and Conditioning Research by the National Strength & Conditioning Association, maximal strength training can be implemented as a simple and effective training method for postmenopausal women with reduced bone mass.

That’s just what we do at ForeverStrong!

What is progressive strength training and how can you learn it? Sign up for your free consultation and find out how you can begin your journey to getting the strong body you always wanted.

Getting Started with Kettlebells

Getting Started with Kettlebells

KB BW get started here

Kettlebell lifting is a skill and an art. If you are just starting out with kettlebells, we take special measures to ensure your safety and success. Our students boast amazing success because of our exceptionally thorough introduction to kettlebell training.

New to Kettlebell training? New students learn the basics of working with kettlebells safely before embarking on their training program.

New students will be instructed on how to safely perform 3 fundamental kettlebell skills using Russian-style training methods. The course begins with an introduction to power breathing and high-tension techniques.

At the end of each Starter Session, practice exercises are assigned as “homework” to aid the student in developing muscle memory of the new movement patterns.

Once you complete the Starter Sessions, you can start working out with your trainer 2-3 times a week.

Next Step, Forever Strong

 

If you are looking for more than just group fitness, continue your skill development with our Forever Strong Program. This program combines Private and Semi-Private Sessions to help you develop your strength and skill using kettlebells. This is our results guaranteed Total Fitness and Progressive Strength Training System.

 

 

A ‘SMART’ Goal

Meet Robin. Four month’s ago at her consultation, she wore a lovely form-fitted dress that she had fallen in love with in while visiting California. After losing a a great deal of weight on her own, she looked to the coaches at Fulton Kettlebells to help with shedding the final pounds.

Together, we set a SMART Goal.

SMART: Specific, Measurable, Achievable, Relevant, Time Based.

Using this dress and a deadline, we created a plan.

Being new to kettlebell training, she completed the fundamentals and then started training 2-3 times per week at Fulton Kettlebells {Now ForeverStrong}. She also started a food journal and committed to making better decisions about the quality of the food she consumed.

How did she do? See for yourself:

What does Robin have to say about this?

“I can’t say enough good things about training with Brian. He has been able to help me understand how to work out properly ensuring that old injuries do not occur again and encourages me to push myself. He willingly shares his expertise with you to make the sessions fun, challenging, and a learning experience. He is easy to relate to and has a good sense of humor which helps to motivate me.

If you want to be challenged, encouraged, and see results, I highly recommend this place.” -Robin.

 

What’s your SMART goal?

Need help with your success plan? Whether your goals are physical, or performance based, we can help.

We will start by evaluating your movement to assess a baseline of where you are now. Then, based on this, we can create a plan that’s realistic for you. Working with your schedule and preferences, we can create a plan that’s relevant to you. By establishing several  short-term goals within a specific time frame, we can propel you towards your finish line.

 

 

 

 

 

Cardio Failed Me

Today, I want to tell you a little bit of my personal exercise journey. I’m greek-irish. Most of the women in my family take after the Greek side. We are curvy, metabolically disadvantaged women. Although, I prefer the term voluptuous over curvy :-).

 

My mother, and the women on her side: grandmother, sister, aunts and cousins are ALL obese.

 

My maternal grandfather, supported his family by running a lunch wagon. My mother and her twin sister, often consumed lunch wagon leftovers of sodas, chips and hoagies for most meals. They were obese toddlers, children, teenagers and adults. When I was young, my mother blamed these non-nutritive foods for ruining her health. So, she refused to let any processed foods in the house. We were not allowed to eat white sugar or white bread and we never, ever bought school lunch.

 

Despite her efforts to feed us “healthy”, I too struggled to keep my weight down with the onset of puberty. By 8th grade, I was home-schooled and had the luxury of spending up to two hours a day in the gym. I studied the ACE personal trainers manual and set out to create my own workout routine. I’m pretty sure I was the only 12 year old in the Laurel Sport & Health, pumping iron at 1PM during the week.%image_alt%

 

In the mornings, my gym teacher was Jane Fonda. I owned every one of her aerobic workout tapes and strictly followed along to every step and beat. Pictured here is my favorite video. I faithfully tried to pony, grapevine and charleston my way to a lean body. I was determined to break the fat-cycle in my family.

 

As life got more complicated into my later teens, I would miss a few weeks of workouts and gain weight. So, I would slim-fast my way to getting the weight back off. I probably spent most of my life from 18 to 25 either being ON or OFF my diet. When I was ON, I would wake up at 4:30AM, run for 45 minutes have a slim-fast for breakfast and lunch, eat a sensible dinner then hit the gym for 1-2 hours of bodybuilding style weight training.

 

When I was OFF, I could balloon up an entire pants size in one week. Usually, I would yo-yo up two more pant sizes before I could muster up the motivation to get back ON. So, that pretty much describes my lifestyle for those years.

 

I had 4 sizes of clothes in my closet:

My skinny clothes,

My loose-fitting skinny clothes,

My fat clothes,

and

My really fat clothes.

 

A turning point for me, was an extreme Atkins diet that got my weight down to the lowest ever point… 112 pounds. I was a size 2. I went from a size 6 to a size 2 in less than 90 days. That’s great, right? That’s what everyone wants, right? A quick weight loss scheme to get results instantly!

 

The real shocker here, is that within 6 months of being at my LOWEST weight ever… I was tipping the scales at my heaviest weight ever… 159lbs. I was between a size 10-12.

 

Make no mistake, at 5’2″, That is uncomfortably large!

 

I felt sluggish, I had no motivation to exercise, I was sleepy all the time, irritable, and severely depressed. I even started taking anti-depressants and resorted to food for consolation.

 

After all, what was the point of all this exercise and dieting? It never lasted. I was at the point of giving up. Maybe, I was just meant to be fat. Maybe, it was just in my genes.

 

Have you ever felt this way?

 

Well, there is wonderful news. I don’t have clothes in 4 sizes anymore. I don’t work out 6 days a week either. I train 3 times a week. I don’t drink diet shakes or take fat-burning pills and I’ve stayed within 5 pounds of my ideal weight for 4 years.

 

You can do it too, and it’s not hard.

Read my secrets to success here.  Ten things that won’t fail you!

Warmly,

Kelly Scott, Creator of the Forever Strong Fitness System™

 

P.S.) I’ll give you a hint… I had to learn the hard way, that long duration cardio (step aerobics, running, the elliptical machine, Zumba, Body Pump,etc.,) were working against my fat loss efforts.

Join me and train ForeverStrong to see real visible results that you can stick with! Call now at 301-452-5547 to schedule your complimentary fitness consultation.

Kelly Scott has earned the RKC Instructor Certificate

5.22.2011

FOR IMMEDIATE RELEASE

Kelly Scott, owner of ForeverStrong, has earned the Russian Kettlebell Challenge (RKC) instructor certification from Russian Master of Sports Pavel Tsatsouline in Vienna, Virginia.

The RKC certificate represents a “Black Belt” in kettlebell instruction that requires extensive preparation to attain. The 3-day RKC certification workshop, designed to be one of the most mentally and physically demanding experiences of a lifetime, is the only program which insists on stringent testing of multiple skills and strengths. Currently, only about 70% of RKC candidates succeed at achieving certification.

Kelly is now one of the few female RKC kettlebell trainers with this prestigious achievement practicing in Maryland. Now with the RKC certification, she is even more qualified to help her clients safely master kettlebell techniques to achieve their weight loss and strength conditioning goals.

Dating back to the 18th Century, Russians used kettlebell workouts to prepare for the Olympics and special forces. Tsatsouline brought a kettlebell training regime to the US over a decade ago to help actors and athletes achieve fitness. Since then, everyone from hard core athletes to exercise novices are discovering the benefits of kettlebell training as an incredibly efficient method to burn fat and build strength.

ForeverStrong now has two RKC trainers at their Fulton studio.  In addition to Kelly, their Program Director, Brian Stevens, has been an RKC instructor since 2010. Combined, they teach private lessons and group sessions.  Brian is currently training toward the 2014 Beast Tamer Challenge.  Kelly is making plans to pursue her Level II RKC certification.

In celebration of her achievement ForeverStrong is offering one free kettlebell lesson to new students every Wednesday at 12:00 PM until June 15th 2012. Registration in advance is required. To register, contact Kelly Scott at 301-200-2223.

Beginner Kettlebell Classes

Just Announced:

If you are new to kettlebells, we invite you to join us for this special progressive class series for beginners.

It starts Monday Dec 5, 2011. You can save $30 if you register by 11/20/2011 and pay only $169. After 11/20/2011, it’s $199. The four week series will be held at Fulton Kettlebells private studio on Mondays and Wednesdays at 6:00 PM. Each class will last one hour.Fulton Kettlebells

Special Features of this Series Include:

1.) Basic principles of HardStyle kettlebell training. Learn how to use tension techniques to work smarter.

2.) Detailed instruction how to safely and effectively perform fundamental kettlebell movements. Additional assignments to be performed at home to speed up your results.

3.) Learn from RKC / HKC certified instructors. Dragon Door certified instructors are the top source of Russian kettlebell training in the United States.

What can you expect to happen? Any or all of the following:
Reduced waistline
Firmer and stronger back and legs
Flatter stomach and core
Body fat loss
Toned and more defined muscle
Improve posture
Increased energy
Optimized lung function
Improved hand – eye coordination, timing and body awareness
Healthier libido
Enhanced reaction time and better speed
Improved balance and coordination
Enhanced grip strength
More effective rehabilitation
Enhanced joint stability
Enhanced muscular or maintained bone density
See and feel the satisfaction of quick results
Move with more confidence, energy and authority

Are you in?
Schedule your FREE FUNCTIONAL MOVEMENT SCREEN with Kelly to see if you qualify to begin kettlebell training. 301-974-9208

P.S. Do not delay. This class is open only to 10 participants and it ALWAYS sells out in advance. Call now to register at 301-200-2223 or 301-974-9208.

Why Kettlebells?

Program Director for Resist This Fitness
Program Director for Resist This Fitness

Kettlebells are the most efficient and effective weight training tool for any goal. There is no other single method as versatile and dynamic as kettlebell drills for fitness improvement. The kettlebell drills can burn fat, improve flexibility and mobility, build muscle, enhance sports performance or simply revive your youthful vitality and utility for a better quality of life.

Appearance:

  • Firmer, rounder lifted fanny
  • Reduced, slimmer waistline
  • Flatter stomach and abdomen
  • Leaner, more appealing thighs
  • Overall body fat loss
  • Toned and more defined muscles
  • Muscular Symmetry
  • Improve posture
  • Reduction of cellulite
  • Tighter core and tummy after pregnancy

Performance:

  • Increased energy
  • Optimized lung function
  • Improved continence
  • Improved hand – eye coordination, timing and body awareness
  • Healthier Libido
  • Enhanced reaction time and better speed
  • Improved balance and coordination
  • Enhanced grip strength
  • More effective rehabilitation
  • Enhanced joint stability
  • Enhanced muscular or maintained bone density
  • Balanced strength

Psychological results

  • A fun, dynamic and stimulating movement
  • You will look forward to, instead of dread your sessions
  • Reduce time spent exercising
  • See and feel the satisfaction of quick results
  • Move with more confidence, energy and authority

Advanced Technique Workshop with Karen Smith, Senior RKC

Now Registering:

ADVANCED TECHNIQUE WORKSHOP

WITH IRON MAIDEN & SENIOR RKC, KAREN SMITH OF KETTLEBELL ELITE.

SUNDAY NOVEMBER 11TH 9AM TO 11AM

BECOME EXTRAORDINARILY STRONG

$99 ADVANCE SIGNUP BY NOVEMBER 5TH

$125 AFTER NOVEMBER 6TH

Learn the secrets to superwoman strength during this two hour bodyweight and kettlebell progression workshop. Steal the strength secrets of the lightest Iron Maiden in the history of the Iron Maiden Challenge.

 

REGISTRATION REQUIRED. SIGN-UP ONLINE TODAY1

http://www.fultonkettlebells.com/sign-up/

Call 301-200-2223 for details.

Want to learn more? WATCH THIS.  Senior RKC Karen Smith completing the Iron Maiden Challenge with 24kg kettlebell

http://www.fultonkettlebells.com/sign-up/

It’s All About Kettlebells

Simply put, kettlebells will turn your body into a lean, sexy, fat-burning factory.  That’s why they’re the cornerstone of our training program.

This intense workout will help you lose weight, tone up, and burn fat.  You can get thinner thighs, a flatter tummy, fit into those skinny jeans, and take pride in showing off your arms.  You’ll become stronger in the shortest amount of time possible while building cardiovascular endurance.  With kettlebells, you are maximizing the time you spend exercising.

When I say you’ll burn fat, I mean up to 1,200 calories an hour.  You know that sounds amazing.  Kettlebells hold the secret to a faster metabolism and improved cardiovascular fitness.  Not only will you feel fabulous with your newly sculpted and smoking hot physique, you will master body mechanics and improve your posture and flexibility.

Kettlebells work wonders for your body both inside and out, and they’re perfect for men and women of all ages and levels of conditioning.  Remember, everything is tailored specifically to you.  We can work with any fitness level and design a program specifically with you in mind.

We know you are busy, and we  can assure you that kettlebells will help you make the most of your workout sessions.  You’ll focus on strength, cardio, and flexibility within a single workout.  So if you’re looking for a better and faster way to get in shape and get sexy (who isn’t?), then trash the lame gym membership and try kettlebells with us.  You won’t go back, I promise.  Set up a free initial consultation with Kelly Scott, by calling 301-452-5547.  Can’t wait to hear from you!

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