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Build A Killer Squat…..With the Goblet Squat

Part 1 of  3 Part Series:

Part 1 – The Goblet Squat (You Are Here)

Part 2 – Face the Wall Squat

Part 3 – Core Stability and Breathing Techniques

What is it?

By now, our clients know that quality trumps quantity when it comes to banging out reps in the studio. Proper form not only prevents injury, but ensures you’re calling to action the muscles you want to be working—and getting the max benefit from every move you make.

Enter the Goblet Squat, this squat is amazing and I’m going to tell you why you should probably be using this move regardless of your training goal. The goblet squat was created by strength coach Dan John as a tool for teaching large groups of individuals how to squat without a huge list of intricate cues to keep up with.

It’s also useful as a training tool for developing flexibility in beginners who have a great deal of difficulty reaching a deep squat with just body weight due to balance issues. The kettlebell acts as a counterweight allowing them to properly sit back and down without feeling like they’re going to fall over from a poor sense of balance.

When using High Tension techniques, it becomes a total body toner and helps you develop impressive leg strength while improving stability. The act of picking up a kettlebell in the front loaded position automatically provides some of the initial cues required for a good squat such as tightening the core and upper back and bracing under the load. The Goblet Squat is the best way to teach, mobilize, warm up, and activate for the squat.

In this installment, I list the steps needed to do a proper Goblet Squat and the benefits of the Goblet Squat.

How to do it

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  1. Loosen up your body by performing figure eights (hip openers) and facing the wall squats;
  2. Stand with your feet apart, in a shoulder width stance, or slightly wider;
  3. Swing a kettlebell into the upright position and catch it by each of its horns (the sides of the handle);
  4. Flex your arms so your elbows are pointing downward and the kettlebell is parallel with your chest;
  5. Pull yourself into the rock-bottom position, until your hips are below parallel or as close as you can get;
  6. Maintain a flat back, do not round;
  7. When you are in the bottom position your elbows should be inside of your thighs, pressing your legs outward;
  8. Force your feet into the ground;
  9. Ascend with a grunt;
  10. Return to an upright High Tension position.

That’s it. Easy movements are great movements, and this variation is accessible to almost everyone.

Benefits of the Goblet Squat

  • Perfect for the beginner;
  • Great mobility tool;
  • Strong core, quad, and back activation;
  • Reduces risk of injury, back tightness is easier to feel;
  • Builds muscle;
  • Improves Spine Position and teaches resistance against forward collapse;
  • Minimum Space And Equipment Needed.

By using the goblet squat regularly you will be able to easily and safely activate sleepy glutes, mobilize tight hips, and learn to brace the core under load which has a huge cross over to other squatting varieties. The Goblet Squat teaches upper back awareness.

There are too many squatters who don’t realize the necessity of keeping the upper back tight because they don’t lift enough weight. With even moderate weights, the goblet squatter feels when his/her upper back rounds forward. Arm positioning allows good bracing against this, which teaches the value of using the upper back to fight forward-collapse. 

This is why I recommend the goblet squat to everyone regardless of their individual goal, from being used as a warm-up to mobilize and activate the correct muscles for heavier squat work or as your entire squat workout.

Kelly Tip: Instead of spending hours static stretching to improve squat depth use a couple sets of controlled goblet squats and watch your depth and technique improve almost instantly!

Do not do anything that hurts. If it hurts, there is something wrong. Do not force yourself into positions or over-exert yourself in the performance of this exercise. It is best considered as a stretch or movement practice. As always, consult your doctor before beginning any exercise program.

This is installment 1 of a 3 part series. Part 2 includes corrections to the Goblet Squat using Face the Wall Squats.

Part 2 – Face the Wall Squat

Part 3 – Core Stability and Breathing Techniques

We are proud to say that we’ve helped hundreds of people in Howard County and the surrounding areas learn the kettlebell goblet squat. If your looking for a personal trainer near Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville,  Woodstock,  Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and Maple Lawn, and we’d love to help you. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Build a Killer Squat……. Part 2 – Face the Wall Squat

Part 2 of  3 Part Series:

Part 1 – The Goblet Squat 

Part 2 – Face the Wall Squat (You Are Here)

Part 3 – Core Stability and Breathing Techniques

Getting better at squats is the simple matter of squatting more often.  The more you practice with good form, the better you’ll get.  Building the foundation to a better squat involves first learning the fundamentals with bodyweight-only movements, incorporating a better warm-up, working on your overall mobility, and developing more core strength.

Last week I introduced the steps for a killer Goblet Squat, but not everyone has the killer form needed to perform it effectively and safely. This week I will teach you the steps to perfect that squat by teaching the steps to do a Face the Wall Squat.

If you missed my first article this series, you can click here to read it.

Building the Foundation with Fundamentals

Face the Wall squats are the perfect way to teach someone how to squat correctly.  The wall squat drill is performed while facing a wall. You will squat down as far as you can, without any part of your body coming in contact with the wall.  The visual reference of the wall forces you to stay tall and upright as you squat down.  You will also want to make sure your knees track over your toes and you keep your torso in a neutral or straight position.  As you get better, and your hips and upper back become more mobile, you will be able to squat lower and lower. There is no cheating in a wall squat. If you develop some good wall squatting form your body will forever thank you when you start really loading on the weight.

What is it?

A squat performed standing close to and facing the wall, with nothing touching the wall.

How to do it:

  1. Stand facing the wall;
  2. The first time you perform this move your toes should be around 5 to 6 inches away from the wall;
  3. Your toes should not be straight ahead, but pointed out. If pointing straight ahead is 90 degrees, then your toes should be between 45 and 90 degrees;
  4. Raise chest and lock lower back. Raise your chest high and consciously try to flex the lower back. This will actually get easier later, as you get closer to the wall;
  5. Push your hips back. A good way to visualize this is to imagine that there is a wall behind you that you are trying to touch with your butt. You drive the hips towards that wall. At this point, do not squat down, just push the hips back;
  6. Open your knees and squat. As your hips start to move back, you now begin to open your knees and let your body sink between your legs. Keep your chest up;
  7. Your arms should hang between your legs;
  8. Stand back up. When you reach the lowest depth that is comfortable for you, reverse the motion by strongly arching your upper back, squeezing your glutes , and pushing your heels into the floor;
  9. Once you have the movement down, move a little closer to the wall and repeat. As you get closer to the wall you will develop more flexibility and strength;
  10. Only go as low as you feel comfortable. Do not worry about depth. As time goes on you will be able to squat deeper;
  11. For the best results you should do this as a stretch at the beginning or end of your workout, not as an exercise.

As an added bonus, getting closer to the wall requires you to maintain almost perfect squatting form.

Benefits of the Wall Squat:

    1. Consistency is the main component in this exercise if you are really looking to improve your squat;
    2. Perfect for those that can’t maintain good squat form;
    3. Will give you a very good sense of balance. You will have to learn that your weight must be on your heels and you will learn how to move your body correctly. If you don’t, you fall backwards or stick your face into the wall.
    4. Great mobility tool;
    5. Strong core, quad, and back activation;
    6. Reduces risk of injury;
    7. Improves Spine Position and teaches resistance against forward collapse;
    8. Only a wall needed.

By doing the Face the Wall Squat consistently, you’ll see that the improvements you make squatting translate into other movements that you do everyday.

Do not do anything that hurts. If it hurts, there is something wrong. Do not force yourself into positions or over-exert yourself in the performance of this exercise. It is best considered as a stretch or movement practice. As always, consult your doctor before beginning any exercise program.

This is installment 2 of a 3 part series.

Part 1 – The Goblet Squat 

Part 3 – Core Stability and Breathing Techniques

We are proud to say that we’ve helped hundreds of people in Howard County and the surrounding areas learn and perfect their squat. If your looking for a personal trainer near Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville,  Woodstock,  Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and Maple Lawn we’d love to help you. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Top Trainer Reveals Why Your Workouts Aren’t Getting Results and 4 Steps to Fix It

Are you working out hard and not making progress?

Do you feel like you’re in maintenance mode with your workouts?

Did you get better results when you first started exercising than you do now?

Do not despair! Today, I’ll help you use the principle of periodization to jumpstart your results again!

To get unstuck, we’ll cover 4 action steps to designing personal training programs that really work:

  1. Understand how the principle of diminishing returns kills your progress after 12-weeks
  2. Plan an effective training program that delivers results beyond the “newbie” phase
  3. Use the principle of periodization to get jaw-dropping results at 12, 24, 48 weeks and beyond
  4. Cycle the three critical strength systems into a complete workout program

Diminishing Returns From My Workouts

This morning, while putting the final touches on the enduring strength program starting soon at ForeverStrong,  I had a flashback to a time when I stopped getting serious results from my workouts.

When I first learned how to properly exercise with kettlebells, I noticed amazing results within a very short period of time. Even though I had already been a personal trainer for several years, I could see and feel my body tightening, toning and getting stronger.

Kettlebell swings, snatches and getups were just a few of the new “kettlebell” exercises that I practiced daily. They were completely different from traditional weight lifting moves and people were noticing my transformation.  My thighs got noticeably thinner and my arms, shoulders and glutes became more defined and muscular than ever before. I also had a newfound strength and power.

Then gradually, I noticed that my progress slowed down.  I had passed the newbie phase. Although I did not regress, become weaker or gain body fat,  I was no longer making noticeable progress. It was frustrating!

In fact, everyone who has a healthy routine of exercise will eventually start to see diminishing returns from their workouts.

There is nothing wrong with you or what you are doing. The diminishing returns principle applies to exercise.

What’s the diminishing returns principle?

When someone unfit begins a training regime, fitness levels improve rapidly but, as they become fitter, the returns diminish. That is, as you become fitter, the amount of improvement is less as you approach your genetic limits. As your fitness levels increase, more work or training is needed to make the same improvements.

When you first start training, improvements in fitness are large and happen quickly. However, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels. This same principle applies when trying to lose body fat.*

The generally accepted principle among exercise science researchers is that most people will get the best results from an exercise program in the first 12-weeks. After that, the physiological adaptations to exercise (A.K.A  results) start to slow down, or diminish.

It happened to me. It will happen to you. Unless, you periodize the focus of your programs. Once I applied the 8-week training cycle strategy to my workouts, I became leaner, stronger and more sculpted again.

How to use the principle of periodization to get continuous jaw-dropping results 

The great news is, even if you’ve hit a plateau, you can use the exercise science principle of periodization to create workout programs that dedicate “cycles” of time with a specific focus area. This will minimize the frustrating effects of the diminishing returns principle. These cycles can be as short as 6-weeks or as long as 12-weeks.

If you perform training cycles less than 6-weeks and you’ll short-change your potential. Conversely, if you train the same program more than 12-weeks,  the diminishing returns principle will severely impede your efforts and you’ll feel like you are spinning your wheels.

At ForeverStrong we have developed a training method with very specific 8-week training cycles for each of our clients. Each program has a targeted performance and physique focus. Cycling allows the body to make rapid improvements in the focus area while maintaining the progress made in prior cycles. At ForeverStrong, we call this Program Cycling.

How to cycle the three critical strength systems into a complete workout program

Each of our 8-week program cycles focus on one critical system of strength and physique.

The Critical Systems of Strength:

Foundational Strength – Becoming Strong and Tight

Functional Strength – Becoming Athletic and Toned

Enduring Strength – Gaining Stamina and Muscle Definition

Each cycle is designed as the perfect foundation for the next cycle. Together, they work as a complete system for total body transformation.

Three cycles, each lasting eight weeks, means that you will return your focus to Foundational, Functional, or Enduring strength every 24 weeks.

This is your perfect strategy to get maximum results in one focus area of fitness without losing the improvements from the two prior cycles.

During an 8-week program cycle, you get progressive results in the special focus area without a decrease in the strength, stamina or function that you  gained during the prior cycle! In 24-weeks, you’ll pick up where we left off – and keep improving!

It’s well known among exercise physiologists that strength training is the key to change your body composition by creating lean metabolically active muscle mass. An effective strength training program makes you stronger. The stronger you are, the better you can use your strength to work harder during your workouts to burn more calories and improve all areas of fitness. Since you can’t effectively train all of your strength systems at the same time, planning 8-week cycles to focus on just one strength system at a time has proven to be the most effective way to get continuous and predictable results. It’s a simple yet amazing solution to a frustrating problem. I get excited talking about it!

Putting it all together…

To summarize, if  you want serious results beyond the first 12-weeks, make sure you plan your workouts using targeted training cycles. Each cycle should focus on rapid strength improvements in one of the three critical systems of strength: Foundational, Functional and Enduring strength.  The movements you select for each phase, the number of sets, and the amount of rest between sets is determined based on your specific goal for that cycle. These concepts are part of the exercise science principle of periodization. Apply the principle of periodized training cycles to your workout program to ensure you keep getting results at 24-weeks, 48-weeks and beyond. Yay!

At ForeverStrong, our next 8-week program cycle starts May 29th. As I write this,  we are in the sixth week of our functional training cycle. Up next: our enduring strength cycle. The goal of that 8-week program is: Attain Super Stamina. I’ve helped hundreds of men and women in Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville,  Woodstock,  Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and the surrounding areas get amazing results for over 10 years using our personalized method. I’d love to help you attain super stamina in 12-weeks. Feel free to give me a call at 301-452-5547 to learn more. Let’s find out if ForeverStrong program cycling can help you get unstuck with your fitness goals.

~by Kelly Scott, Owner of ForeverStrong and Creator of the ForeverStrong Personalized Fitness System

References

Training principles to improve athletic performance. Frank Stuart. ACPE.edu 2018

Core Strength: What are the Benefits of Strong Core Muscles and How Do I Get Them!?

Enhance Your Whole Body Health with Core Strength

Improving Core Strength has so many great benefits for your health! Great abs look good and building your core will contribute to your body’s overall strength and endurance, as well as balance and coordination. Strong core muscles allow your

spine to bear more weight which decrease your chances of injury while participating in sports or doing daily tasks. This leads to less lower back pain, which is something we love! And core strength helps keep other muscle groups from getting weak because of overcompensating for disengaged core muscles.

The Safest Way to Strengthen Your Core

While many exercises will strengthen your core, some are more or less likely to cause injury than others. The safest and most effective types of exercises that strengthen the core muscles are Isometric Exercises. Isometric training lowers the chance of injury which will keep you moving your body and building your overall fitness level. These types of movements also increase your core strength quickly and effectively.

Some examples of Isometric core strength building exercises include the Curl Up, RKC or Hardstyle Plank, Pallof press, Bird-dog or cross-crawl, Dead bug. Check out the videos at the end of this article for a demonstration. 

On the other hand, popular Exercises to Avoid are those that require repeated flexion and extension of the spine – especially with load. Crunches, Russian Twists, Abdominal Side Bend, Decline Sit Ups, Back Extension. There is a high risk of herniation with these exercises*. 

Most small group training, group workouts, fitness classes and group exercise programs don’t spend much time on form. It’s important to be properly educated on the perfect technique for each movement in your core strength training program. Whether you use traditional free weights, or kettlebells be sure to work with a personal trainer who is certified with the tools they are using and is staying current with exercise science research.

8-Week Core Strength Program begins February 4, 2018

Over the next 8 weeks, will be utilizing the isometric core strength movements that have been proven to have the greatest core strength improvement based on the research from the leading back health researcher Dr. Stuart M. McGill*. We invite you to join!

If you are interested in learning more about our 8-Week Core Cure Program or ForeverStrong, call us at 301-452-5547 or email kelly@trainforeverstrong.com.

ForeverStrong Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and get real core strength. Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a personal training program here.

We’d love to help you too!

Dr. Wiji Jones of Morrison Chiropractic in Clarksville, MD demonstrates proper form for the following Isometric Core Strength Training Exercises:

Hard Style Plank, Bird Dog, and Side Plank

Torsional Buttress

Suitcase Hold, Stir the Pot, Inverted Row, Rack Walk, and Palloff Press

*Research References:

Effect of Long-Term Isometric Training on Core/Torso Stiffness; Lee, McGill,
2015.

Intervertebral disc herniation: studies on a porcine model exposed to highly repetitive flexion/extension motion with compressive force; Callahan, McGill 2001

Body Recomposition – The ForeverStrong Way

Body Recomposition – the ForeverStrong Way

What is the ForeverStrong way?

Even if you’re not a gym rat, there’s a certain allure to knowing your stuff at the gym. At a gym you can jog on a treadmill, lift some weights, and do squats, but there’s nothing as empowering about a personalized workout program. Knowing exactly why you’re doing every single movement and what the benefit of that movement feels more satisfying. That is the basis of the ForeverStrong Training Method and that is why our clients have such great success. Power2

For eight weeks give our program everything you’ve got and you’ll be well on your way to new strength and muscular development as well as enhanced mobility. Give it  even longer and you’ll see continued success. The many benefits of the ForeverStrong training method are, it will not bulk you up, it creates lean muscularity, and increases your metabolism.

ForeverStrong clients get amazing results with each eight week program cycle utilizing progressive strength training focused on the full-body-five method. This method uses periodized cycles and progressive goals that continue to build on the previous cycle. Each eight week program is a different focus and utilizes a different program style.

A Program that Works

During the previous eight week ForeverStrong Program Cycle, we utilized Supersets to build strength and boost performance for a full body workout.

What is a Superset?

Chances are, if you’ve ever attended a circuit-style workout class or had a personal training session, you’ve seen the word “superset” as part of the usual strength training routine. But as common as supersets might be, there’s still a lot of confusion about what they are and how to do them right.

The answer is simple: alternating sets of two different exercises with no rest in between. For example, doing a set of kettlebell curls and a set of tricep extensions, alternating until you’ve completed all the sets.

However, when it comes to choosing movements to combine, things become tricky. To get the best results, movements can’t just be thrown together. That’s why the ForeverStrong intelligently designed superset has your personalized goal in mind.

In this article, we reveal the results of our last eight week program cycle!

Lose Fat & Build Muscle at the same time

Stamina 2

Our last program cycle focused on the entire body. We wanted our clients to build their strength and boost their performance with a full body workout.

Each client’s program consisted of combined movements that included, but were not limited to:

  • Lower body pull (hinge) & Upper body pull (row),
  • Lower body push (lunge/squat) & Tension drill or carry (suitcase walk or plank),
  • Upper body push (pushup) & Lower body push (lunge/squat)
  • Upper body pull (curl) & Tension drill (plank)

A customized movement combination was incorporated into a personalized training plan for each client. At each training session the client focused on a number of combined movements to perform that day. Each client’s program was personalized to his/her goals and the amount of work was determined based on those goals. The amount of work progressively increasing over the eight week period.

Burning the FatEnergy 2

At the end of every ForeverStrong workout there is a High Intensity Finisher. HIIT is considered to be much more effective than normal cardio because the intensity is higher. You are able to increase both your aerobic and anaerobic endurance while burning more fat.

At ForeverStrong our HIIT Finishers are fun!

We combine many short bursts of cardio exercise with short rests or with a tension movement. Our cardio includes anything from battle ropes to running on a treadmill. All of this is done in a small group with everyone working for a common goal – Let’s knock this out of the park!

Amazing Successes

Our clients love our eight week program cycles and the specific focus of each! Because of the ForeverStrong training method, clients see results.

For the last eight week cycle, our clients more than doubled the amount of work they were capable of  at the beginning of the program. We determined the increase by strength testing  (number of reps) of specified movements at the beginning of the program. We then retest that same movements with the same weight at the end of the program to see the increased number of reps. From there we determine the increase.

However, clients not only saw percent increases in strength, they saw increases in load (weight) throughout the program cycle, ability to move from a modified movement to the full movement, and doing movements without any assistance such as a plyo box, riser, or bench.

Meet our Clients 

ForeverStrong is proud to introduce our clients that at least doubled their personalized movements:

Goblet Squat or Squat Thrust:

Strength 2

Sang Ahn, Geri Anderson, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Lauren Curran, Alison Curry, Christina Gardela, Megan Glascock, Seon Lee, Dorothy Lopes, Kevin McGowan, Kelli Passalacqua, Gail Raskin, Banashree Seifert, Patti Sullivan, Lauren Wallace, Susan Warner

Deadlift or Sumo Squat:

Sang Ahn, Geri Anderson, Lisa Bader, Tammy Bowles, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Laurette Dearden, Christina Gardela, Melba Holliday, Karen Kenion, Jessica Knopp, Patty Konecke, Sara Lustbader, Katie McDonald, Kevin McGowan, Diane Moore, Kelli Passalacqua, Gail Raskin, Banashree Seifert, Patti Sullivan, Lauren Wallace, Kristen Welch

Bottoms up Press (Single & Double):

Sang Ahn, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Megan Glascock, Melba Holiday, Karen Kenion, Dorothy Lopes, Kevin McGowan, Kelli Passalacqua, Patty Sullivan, Kristen Welch,

The ForeverStrong team wants to Congratulate all of our clients as the majority showed improvement in their movements or stamina in the HIIT Finisher. Congratulations!

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Joe – He’s Forever Healthy

Forever Healthy!

Joe Schmidt is healthier than ever due in large part to his ForeverStrong personalized fitness program.  

Joe always led an active life doing yoga, cycling, kayaking, and other fun indoor/outdoor activities. However, there was still something missing, and as he got older, he started to feel the signs of aging. Rather than accepting his doctor’s recommendation to take medication to fix those problems, he took matters into his own hands and decided that a personalized training program was the better alternative.

Joe came to ForeverStrong on a recommendation by his wife who was already training with us. He really wanted to find the missing piece that would round out his exercise and health goals without resorting to taking medication.bhamvacation-9920

Success! – ForeverStrong was the puzzle piece that was missing. Joe added twice weekly training sessions to his active schedule. Since training with us, Joe doesn’t need to take a single prescription medication. His health indicator numbers and weight are within the healthy range. Joe rarely misses his sessions and is committed to maintaining his healthy numbers and his healthy lifestyle.

Now that Joe is strong and healthy, he notes that he is able to do things that other people his age tend to struggle with. He even jokes, “ When it snows and everyone is in the office complaining about sore backs the next day, I feel fine!” 

I’m in my mid forties and as strong as I was in my late twenties!

Joe credits tjoe2he gains in functional strength and functional movement to our ForeverStrong eight week personalized program cycles. When first starting his ForeverStrong journey, he suffered from shoulder pain due to a mountain biking accident.  His earliest programs focused on restoring mobility and strengthening his shoulder to prevent further injuries.

In Joe’s current programs, he focuses on performing his movements correctly and strengthening muscles to support his joints. His personalized program focuses on lifting to gain strength and adding muscle to improve health, enhance performance, and maintain weight.
In combination with the functional strength portion of the program, Joe works on the ability to move his body with proper muscle and joint function for effortless, pain-free movement. Learning how to be bio-mechanically efficient with everything he does, whether it’s for sports, general fitness, or daily life activities, is very important to Joe. He wants to maintain good health and avoid injury.

ForeverRelationships! Fun & Friendly

Like many of our clients, Joe trains ForeverStrong with a family member. Joe and his wife Christine train together one day a week and Joe is on his own the other day. He enjoys the friendly competition between the two of them and the ability to push each other in a supportive yet challenging environment.

Since ForeverStrong offers 48 workout sessions a week, it doesn’t matter if he misses his regular session and attends another because everyone is fun and supportive. Joe enjoys the friendly atmosphere and feeling of camaraderie during all the training sessions.

Since training ForeverStrong, Joe is stronger than ever before and continues to work hard and increase his strength! We are so happy to have such a dedicated and resilient client!

Like Joe, we want to help you become ForeverHealthy too! For more information about how to reach your fitness and health goals, call us at 301-452-5547 to schedule a complimentary consultation. We’ve helped hundreds of people in Fulton, Columbia, Clarksville, Laurel, and Howard County. We’d love for you to join our ForeverStrong community and family!

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Change Your Life Forever

%image_alt%You could change your life forever starting now. It does mean it just happens as if by magic, you’ll have to put out the effort to dedicate part of your week to exercising. That one change can make a difference in all parts of your life. You will have more energy, be less prone to injury and feel fantastic after just a few weeks. Of course, it will be tough. We first assess your overall fitness and then design a program specifically for you. You will have to work to your maximum potential, but it will still be within your capabilities.

We’ll show you how to do each exercise correctly.

One of the biggest problems people face when they start an exercise program is form. The wrong form can be as simple as turning your wrist wrong. It can minimize results, but even worse, poor form can cause injury. Once you conquer the goal, we don’t stop there. We adjust your workout to your new level of fitness, which is another step most people don’t take when they workout on their own. That way you’ll always be working toward your maximum potential.

Look and feel younger.

A program of regular exercise does so much for you. At the cellular level, it lengthens telomeres. Telomeres are like the aglets on shoelaces, those little plastic covers at the end that prevent the shoelaces from unraveling. Telomeres protect the chromosomes from deterioration and damage. By doing that, it helps keep you younger looking and healthier. As you age, the telomeres get shorter, which is part of the process of aging and can cause illness. When you exercise, studies show that it lengthens the telomeres, so you age more slowly and stay healthier.

You’ll feel fantastic.

You’ll have more energy than you thought possible and move with ease when you exercise. We focus on all forms of exercise, because you need all forms to be truly fit. Some types improve flexibility, while others focus on strength, balance and endurance. If you just focus on strength, you’ll be prone to injury from lack of flexibility and tire faster from lack of endurance. By having a well rounded program you’ll be fit and ready for anything life has to offer.

Studies show that exercise can keep you mentally more alert. So, it’s good for both the body and the mind.

Exercise burns off the hormones created by stress. They make changes in your body that leads to illness. Cortisol, one of the hormones, is also associated with abdominal fat.

When you exercise, you stimulate the brain to create hormones that make you feel good. These hormones not only can help you overcome anxiety and depression, they help give you a more optimistic look at life.

No matter what your age, the strength that exercising gives you makes you confident and feel good about yourself. It will change your life forever.

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This Is Your Year

%image_alt%This is your year to finally make your goals a reality. Maybe you’ve tried before but gave up before you succeeded, but this year you’ll bask in the warmth of success. You may have lofty goals that others don’t believe you can achieve, but you know it’s all possible. It takes breaking down that large goal to small ones and achieving those one at a time. Achieving your first small goal will lead to giving you the motivation to achieve the next one, until you finally have accomplished them all and that massive goal you started with is now conquered.

We’ll help you create the map to success.

It may sound complicated, but it isn’t. we’ll help you identify your goals and if it’s a large one, help you break it down to smaller goals. We assess your overall fitness and identify weak muscle groups, your endurance level and areas where you need more flexibility. The plan We make for you will be hard, but not impossible for you to conquer. As you become fitter, I’ll even adjust that program to reflect your overall improvement.

You’ll get support from staff and other clients that are working as hard as you.

Everyone has their own individual goals, but that doesn’t mean they don’t understand how tough it can be to achieve those. That’s why the community at our fitness center is so supportive of one another. That makes it easier to keep on track. Our staff also makes sure you stay on track and provides an abundance of support. All that support helps you be the winner you know you can be.

You’ll see quick results and that can help keep you motivated.

No matter who you are, results help you stay motivated. They’re reaffirming and helping you know you’re on the right path. Even though we tell you that the program works, seeing it with your own eyes is far more effective. That’s one reason we chart so frequently and measure your progress. It gives visual proof that you’re succeeding. If it doesn’t show the success that should be expected, we can adjust the program so you’ll have the success you hoped to achieve.

You’ll start to feel stronger almost immediately. That can build your confidence and improve your self image.

You’ll see pounds fall off quicker when you work out. Even if you’ve tried to lose weight before, if you didn’t add strength training and exercise to your program, you probably didn’t have success. Exercise makes it easy.

People of all fitness levels can start to achieve their fitness goals. A little prehab may be necessary to do it safely for those who are out of shape.

We’ll teach you not only the exercises, but the best way to keep your body fit. We’ll help you to understand how your body works because there’s nothing better than education to help you keep focused on your progress.

Blast Fat, Build Muscle*

Blast Fat, Build Muscle

*Individual results may vary

Kettlebell Complexes: The Secret Weapon

Complex training sounds almost like one of those infomercials that run at 2AM: “In only 15 minutes twice a week you can build that toned body you’ve always wanted! But wait, there’s more!”

Of course it takes more than thirty minutes a week to get “toned,” and complexes don’t fold up and store neatly under your bed, or sell for only three easy payments of $29.95. However, when added to your ForeverStrong training program they can really take you to the next level of physique development.

Our next ForeverStrong program cycle focuses on the Kettlebell Complex method. This method is a series Kettlebell Complexesof movements done in succession, where all reps of the exercise are completed uninterrupted before moving onto the next, and……. you never put the kettlebell or piece of equipment down.

You’re probably wondering why we adjust our program formula?

Well, each eight week cycle we need to build on what you did previously. We don’t want you to get bored or plateau with your goals.

But, why kettlebell complexes or complexes at all?

The answer is simple, this training stokes the metabolic furnace, creates a large oxygen debt, and promises prolonged caloric after-burn. This is why short and intense kettlebell complex training sessions are far more effective for melting fat than low-intensity aerobics

What benefits/improvements can you expect by doing complexes:

  • Significantly increased lean body mass (fat burning and lean muscle building),
  • Enhanced core strength and performance in functional activities,
  • Cardiovascular conditioning & performance,
  • Overall strength/endurance/power,
  • Grip strength,
  • Physiological ability to work under fatigue,
  • Coordination of lifting technique, and
  • Workout time efficiency.

Complexes, compound exercises, or ladders call upon the coordinated action of multiple muscle groups to move multiple joints through a range of motion simultaneously. To perform them in succession and uninterrupted means to string these exercises together and execute them without rest.

Complexes are performed with almost any piece of equipment (TRX) or no equipment at all. The kettlebell, however, lends itself uniquely to complex training. The compact nature along with its offset center of gravity, encourages one to flow seamlessly from movement to movement.

Continue to Burn & Build

With complexes you stimulate your hormones to burn more fat and build lean muscle. The release of article-pic-2growth hormones helps to burn body fat and build lean muscle mass. Resistance training, full body exercise, and minimal rest between exercises are all proven methods to stimulate growth hormones.

Also, complexes assist in body composition changes through a mechanism known as EPOC or Excess Post Oxygen Consumption. This means after completing your session, your metabolism is significantly elevated. Your body burns more calories, potentially for many more hours post training. This is a major benefit of resistance training compared to aerobic training, which burns calories only during the exercise.

Another important benefit that continues to build on the ForeverStrong program formula, is that kettlebell complexes enhance your core strength and power in an impressive way. Remember, your “core” (the muscles surrounding your spine) has two primary functions – protect the spine, and act as a force transmission between the upper and lower parts of the body. Core strength is a major focus of our next eight week program cycle, this way we keeping building on what you are accomplishing.

 What Does a ForeverStrong Complex Look Like?

By now you are wondering, what does a complex look like? Here is one example:

  • Squat
  • Clean and Press
  • Bent row

There is no rest between each movement. We will ladder these movements so you may have 12 – 15 reps total in this complex. Different programs will have different set/rep schemes and your program will be set to your personal goals A complex could have three exercises to four exercises per complex.

In Conclusion

There it is the secret weapon for fat loss and building strength! By adding complexes, you’re looking at some serious progression and muscle building benefits. Complexes are definitely a proven way for you to get fit, powerful, and build lean muscle.

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Fit Bottomed Girls

%image_alt%If you want to become one of the fit bottomed girls, it’s never too late. No matter what your age, you can get back into shape and have a curvy, toned look that will turn heads. Achieving overall fitness means building all the muscles in your body, including your glutes—your backside. For instance, you’ll improve your overall posture. That means you’ll pull in your stomach, walk taller and have fewer problems with back aches and pain.

Stay healthier with a butt workout.

No matter what disease or condition you name, in almost all cases, exercise can help prevent it. It helps build your immune system to ward off germs that otherwise might play havoc with your health and prevent serious conditions such as heart disease, diabetes, high blood pressure and even some forms of cancer. It also stimulates the body to create antioxidants that protect the cells from damage from free radicals.

Your butt will look great, but so will the rest of your body.

Exercise builds muscle tissue, lifts your butt, tones and trims your body and does other wonderful things for your appearance. It improves your posture so you’ll look more confident. It also helps your skin and complexion. Exercise stimulates circulation sending oxygen and nutrient rich blood to all parts of the body, including your skin. Looking older before your time doesn’t have to happen when you exercise. Just as the antioxidants help protect cells from damage and disease to keep you healthier, it also helps prevent the damage that makes you look older.

Prevent future joint and muscle injury.

When you build your glutes, you’ll be helping both your upper and lower body. It can strengthen the bones and help prevent cartilage damage to the knees and muscle damage to the back. The stronger muscles improve your walk and keeps the pelvis stable, which eliminates one of the extra pressures on the knees. It also helps take off weight that causes even more damage to the joints and improves your posture to prevent muscle injury.

There’s nothing wrong with wanting to look your best and exercise is one way of achieving that. It brings a glow to your complexion and a great looking silhouette.

You’ll find it easier to lose weight and keep it from returning the longer you maintain a workout regimen. That’s because it helps build muscle tissue that requires more calories to maintain than fat tissue does. Essentially, you’ll be raising your metabolism.

A great bottom can help you achieve more athletically. No matter what sport you play, improving your glutes helps. It helps to improve your jumping skills, agility and speed while also adding more speed to any side-to-side movements.

You’ll lift your spirits and not just because you look great. No matter what type of workout you do, raising your heart rate for long enough stimulates the body to create hormones that make you feel fantastic. You’ll have a new outlook on life.

Amazing Program – Amazing Client Results

“Of Course it’s hard, it’s supposed to be hard, if it was easy, everyone would do it, HARD is what makes it great.”

Have you ever asked yourself “Why do ForeverStrong clients have such great success with increasing functional strength and improving functional mobility?”

It’s because of the ForeverStrong Training Method!

The ForeverStrong Training Method is nothing like anything you have experienced before and that’s exactly why you need it.

For eight weeks give this program everything you’ve got and you’ll be well on your way to new strength and muscular development as well as functional mobility. Other benefits of the ForeverStrong training method is the fact that it will not bulk you up, it creates lean muscularity, and increases your metabolism.

ForeverStrong clients get amazing results with each eight week program cycle utilizing progressive strength training focused on the full-body-five method. This method uses periodized cycles and progressive goals. Each eight week program focuses on a different area of the body.article-pic-5

In this article, we will reveal the results of our last eight week program cycle!

A Posterior Focus

Our last program cycle focused on the posterior chain (calves, hamstrings, low back, traps, and posterior deltoid).

Each client’s program consisted of movements that included:

  • Upper body push (pushup),
  • Upper body pull (row),
  • Lower body pull (hinge),
  • Lower body push (lunge/squat),
  • Tension drill or carry (suitcase walk or plank).

Each movement or its modification was incorporated into a personalized training plan. At each training session the client focused on a number of moarticle-pic-2vements to perform that day. Each client’s program was personalized to his/her goals and the sets and reps were determined based on those goals. The reps progressively increasing over the eight week period.

For the last program, ForeverStrong utilized the drop set method. Drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.

” The daily workouts change and don’t get boring” Patty never felt bored

Liz really liked the “Personalized workouts geared to my weaknesses and areas needing most improvement. Great Stuff! 

Burning the Fat

Another integral part of the ForeverStrong training method is the High Intensity Finisher or High Intensity Interval Training (HIIT) component. HIIT is considered to be much more effective than normal cardio because the intensity is higher. You are able to increase both your aerobic and anaerobic endurance while burning more fat.

At ForeverStrong our HIIT Finishers are fun!

We combine many short bursts of cardio exercise with short rests. Our cardio includes anything from battle ropes to running on a treadmill. All of this is done in a small group with everyone working for a comarticle-pic-6mon goal – Let’s knock this out of the park!

“Diversity of the finisher made it challenging”  stated Joanne

Amazing Successes

Our clients love our eight week program cycles and the specific focus of each! Because of the ForeverStrong training method, clients see results.

For the eight week cycle that focused on the posterior chain, our clients had an overall strength increase of 131%. We determined the increase percentage by strength testing  (number of reps) of specified movements at the beginning of the program. We then retest that same movements with the same weight at the end of the program to see the increased number of reps. From there we determine the percent increase.

However, clients not only saw percent increases in strength, they saw increases in load (weight) throughout the program cycle, ability to move from a modified movement to the full movement, and doing movements without any assistance such as a plyo box, riser, or bench.

“I felt a sense of accomplishment & strength as the program progressed” commented Rick 

Meet our Clients

ForeverStrong is proud to introduce our clients that increased at least one of their personalized movements by 100% or more:

Pistol Squat:

Geri Anderson, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Laurette Dearden, Shashi Duraiswami, Belinda Fyfe, Maria Gonzales-Jackson, Lynn Lawton, Chris Mason, Deann Lentz, Laurie Nardinelli, Evelyn Quigley, Yvette Shaqir, Patti Sullivan, Lauren Wallace, Susan Warner, Kristen Welch

Also, Joe Schmidt went from an assisted pistol squat, squatting to a low plyo box, to no box and weighted! Way to go Joe!

“I was able to do a full pistol for the first time by the end of the program. when I started I was on box” exclaimed Joe

Shoulder Squat:

Janine Barton, Rick Barton, Ramani Duraiswami, Sharada Karunakaran, Jay Katon, Lorri Yawney, Joanne Yuvanc

Plank Row:

Scott Holden, Karen Kenion, Kevin McGowan, Christine Schmidt, Lynda Stapf, Dana Thomas, Chris Toibero

Sara said “I had overall improvements in strength and flexibility” 

Many of these clients increased reps for more than one movement, but we want to highlight their largest percent improvement. Congratulations!

The ForeverStrong team wants to Congratulate all of our clients as the majority showed improvement in their movements or stamina in the HIIT Finisher.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Giving Myself Muscles For Christmas

Giving Myself Muscles for Christmas

A gift of muscles for Christmas is one of the best gifts you can give yourself and your family. Not only will you have more energy to do all the things you enjoy doing with your family, you’ll also be healthier and live a longer life. It takes dedication and time, but all great gifts take that, whether it’s for yourself or someone else. This time, instead of trying to guess what the other person wants, you’ll know exactly and your effort won’t be lost.

A personal trainer can help you accomplish your goals.

While knowing what you want is important, knowing how to achieve it is also important. If you’re like most people, you shop for a gift and purchase it, not make it from scratch. The same is true with the gift of muscles. You can use the expertise of a trainer to help you achieve the fitness level you want to attain, rather than going it alone. You’ll get faster, more consistent results and have more fun in the process. A trainer will work you hard, but insure you will be safely within your capabilities.

Signing up for a boot camp may be a good option.

You’ll be amazed at how much fun getting muscles can be when you workout with a group. Not only do you get all the benefits that a personal trainer offers, you’ll also get the group motivation and pay a lower price for the trainers services. In a group, everyone works together, but on their own personalized goals. You’ll never feel left behind or bored because you’ll be working toward your own personal best. You’ll also make some amazing friends in the group and love the comradery it offers.

Take off the fat when you build your muscles.

Shedding extra pounds is easier when you’re building muscle tissue. Not only are you burning more calories while you workout, you’re also setting the stage to burn extra calories in the future. That’s because the more muscle tissue you have the more calories you burn. Muscle tissue requires more calories than fat tissue does, so essentially you’ll be raising your metabolism.

Building muscle tissue can also help you maintain bone tissue too. Studies show that weight bearing exercises work as well as many medications to prevent bone loss and can even help reverse it.

You’ll walk taller and have better posture when you build your muscles. That can give you a confident look and when you look confident, you often feel more confident.

You’ll love how you feel after a great workout. That’s because exercise is a stress buster. It burns off the hormones of stress that leave you feeling exhausted with a knot in your stomach and replaces them with ones that make you feel fantastic.

You’ll feel good about your great looking body. There’s nothing wrong with feeling good about yourself and enjoying the new you. In fact, that’s how you should feel every day of your life.

How to do the Turkish Getup

What is the Turkish Getup? and How to Perform it?

The getup, when performed properly, promotes the shoulders’ stability, mobility and resilience. It will improve overall strength by teaching the important concept of “linkage” while eliminating strength “leakage.” Gray Cook, the developer of The Functional Movement Screen explains that “Stabilizers are what gives you the mechanical advantage to be stronger.”

When using high tension techniques, we “link” our muscle groups together by creating tension throughout our body. The term strength “leakage” refers to a loss of total body tension in one or more areas and can inhibit our performance.

Safety is the most important consideration when starting the getup. Never practice when you are distracted or in an area with children. Use common sense in determining the load. If you are attempting a personal record, have a trained spotter on hand during the entire movement.

Always practice “like it’s heavy.’ Meaning, never do anything with a light kettlebell that you would not do with a heavy kettlebell. This applies especially to picking up and parking the bells.

Learn how to breathe shallow without losing tightness during the getup. Many of my clients tend to lose tightness during transitions from one posture to another. So, performing each section of the getup as slowly as possible is a great way to maintain your linkage through your upper back muscle.

“Linked” joints are compressed with the tension of the surrounding muscles. The increased rigidness improves the transfer of power through the chain of your body, minimizing weaknesses. Practice sucking your shoulders into their sockets throughout the movement and learn to identify power “leakages” on your own.

It is very important to keep your eye on the kettlebell during the movement. There is no need to look at your instructor or down at the ground. If your eyes move the kettlebell will follow and that will compromise your safety.

To propel your advancement, practice the getup at home without weight or with a light dumbbell.

Let’s review the Steps

1.) Prepare to press the bell.

Checklist at this point:
  • The Leg on the Kettlebell Side is Bent
  • Wrist is straight

tgu-position-1

2.) Press the kettlebell from the floor press position.

Checklist:

 

  • Pack both shoulders
  • Wrist is Straight
  • Arm is Verticaltgu-press

3.) Ascend to the elbow (initiate from the “glutes”).

Checklist:
  • Pack both shoulders
  • Wrist is Straight
  • Arm is Vertical
  • Elbow is directly under the shouldertgu-elbow

4.) Ascend to the palm DO NOT SKIP THE HAND

Checklist:
  • Eyes on the bell
  • Pack both shoulders
  • Wrist is Straight
  • Arm is Vertical
  • Grip the ground with your stabilizing hand
  • Corkscrew elbow into ground before next steptgu-palm

 

5.) Sweep the knee to the palm. Kneel (knee to palm)

Checklist:
  • Eyes on the bell
  • Pack both shoulders
  • Wrist is Straight
  • Arms are Vertical and lockedwindmilltgu

6.) Ascend to Upright Kneel (WINDMILL UP)

Checklist:
  • Eyes are looking straight ahead
  • Wrist is Straight
  • Arm is Vertical
  • Legs are aligned parallel as though each foot were on train tracks
  • Toe of back foot is “tucked” underkneelingtgu

7.) Tall Stand.

Checklist:
  • Weight the front foot.
  • Squeeze the glute of the back leg.
  • Press the front foot into the floor.
  • Ascend to HardStyle.
  • Eyes are forwardtgustand

Reversing the Movement

Reverse Lunge. Sweep the leg to a kneel (lower as you step back) softly land on the knee. You do not have to stay on the knee for a prolonged period.

Kneeling Windmill Position. Kick the hip out and follow the line of your leg down with your hand. (look for a nice line *jazz hands*)

Leg Sweep to Sit. Grip the ground with your hand and corkscrew your elbow before sweeping the leg through. Point the toe and drag the leg back to the start position.

Descend to the Elbow. Keep BOTH shoulders packed the working shoulder and the stabilizing shoulder as you descend to the elbow

Return to starting position. Return to the Keep BOTH shoulders packed the working shoulder and the stabilizing shoulder as you descend to the starting position. Wedge away from the elbow and engage your core as you descend.

Retract the kettlebell to by placing your elbow on the ground. Roll back to the starting position.

Repeat!

Final Notes: Take your time. The more time under tension you spend practicing the getup, the better the results.

Committed to YOUR Health & Fitness Success,

-Kelly Scott

Choose Quality Not Quantity For Thanksgiving

%image_alt%This is the time of year often associated with overeating. It’s a time when people get together with families and a time for you to choose quality not quantity for Thanksgiving and throughout the holiday season. Making sure that you bring the healthy snacks to the family feast to keep your appetite under check can help you stick with the program, plus help you when portion control becomes important. You’ll only want a sliver of the delicious pies at the end of the meal or will be able to choose the one that is healthiest, satisfying and lower in calories. Consider a lattice crust rhubarb or pumpkin with no top crust over a rich pecan pie.

Eat a nutritious breakfast in the morning.

You can’t control what everyone brings or the hostess serves for Thanksgiving, but you can control what you eat before you go to dinner. Fill up before you go with a nutritious breakfast. People often make the mistake of foregoing a breakfast to save calories when they know they’ll be feasting that day, but it’s the worse thing you can do. A breakfast that keeps you filled will with fiber and protein can help keep you satisfied for a longer time and make it easier to avoid those high calorie snacks before dinner or gorging yourself at the feast.

Fill you plate with nutritious foods and protein, but go light on ones with sauces.

The turkey is the center of attention at Thanksgiving. After all, don’t people often call it Turkey Day? Choose white turkey meat, plenty of veggies…sans those with sauce, lots of fresh leafy veggies and some mashed potatoes. If you’re making the potatoes, use Greek yogurt to make them or bring it along to put on the top, avoiding gravy entirely. Volunteer to make a low calorie gravy. You’ll find plenty of recipes on the internet that cut out much of the fat, but still taste fantastic. Snack away on fresh veggies and dip made with low calorie yogurt.

Always remember portion control.

Some foods can be eaten with joy and as often and as much as you want. Those are the fresh vegetables, greens and cooked vegetables without a sauce. Others need to be approached more cautiously, but still aren’t all that bad for you. Consider the turkey as your second line of defense against fat. Finally, there are those foods that you know are ones that should only be sampled, nibbled and slivered in portions. Yeah, they’re the gravies, macaroni and cheese, pastries and pies. Eating a spoonful of mac n’ cheese can curb your appetite for it, just as a sliver of pie does. You’ll have the pleasure of the food without consuming hundreds of calories.

Eat slowly. The slower you eat, the less people will notice your eating habits. There’s always someone in the group that says, “come on, you can eat some more.” If a broth based soup is part of the menu, it’s a good option.

Don’t pass up those foods you only get once a year at holiday time. Instead, just take a small portion. You’ll be satisfied if you savor each small bite.

Skip alcoholic drinks. Instead, go for water. It’s healthy and thirst quenching.

Focus on others around the table and converse. Not only will you learn a lot about the people you love and make everyone feel special, you’ll eat slower too.

Avoid The Holiday Treats Trap

%image_alt%You don’t have to gain weight over the holidays if you do some planning. You can avoid the holiday treats trap and over stuffing yourself with high calorie options this way. Remembering that the holidays is not just for food, but for giving thanks and remembering family and loved ones. One way to monitor your snack intake is to prepare your own low calorie goodies that you always have on hand and eliminating the offending, but often yummy snacks, from your home. If you received food gifts that will make your waistline soar, take them to work and share them with coworkers or pack them up in small servings for the freezer. You’ll have them available when guests come and keep them away from your view.

Make your contribution to the holiday season a healthier option.

Creating low calorie snacks for your family get-together or insuring you have ones at your home and work can help you avoid the rush to the tasty cookies, pies and holiday candy. Treat your office one day with a veggie tray and dip made with Greek yogurt. Have fresh fruit available and maybe even create a dark chocolate strawberry dip if you want to indulge yourself. Remember, the main part should be the strawberry with just a skosh of chocolate for flavor. The strawberry is not a vehicle to carry mountains of chocolate dip.

Remember portion control.

You might remember portion control but if you’re starved, it’s a passing memory. Eat ahead of time to insure you’re full enough to resist the many tempting treat. During the holiday times you may be rushed, but take the time to have healthy snacks and meals. It can help you keep portions under control and stop the battle of the bulge you fight every year.

Sip on water.

Part of the problem with controlling snacking is that, like smoking, is giving your hands something do and keeps your mouth busy. Some people have horrible times relaxing at social events like cocktail parties or Holiday parties where the main food is served buffet style. It’s easier to fill your mouth than talk to people you don’t know. Sip on water instead of alcoholic beverages to help keep both your hands and your mouth busy or find someone in the room that looks as uncomfortable, ignored or out of place as you feel. Befriend them by being interested in their life. You might make a great new friend and avoid overeating out of stress.

? Find some delectable creative snacks. One of my favorite snacks was baby asparagus cooked lightly and then cooled on ice and served with a healthy lemony dipping sauce. Elegant, easy and healthy describe it.

? Take time to exercise. Sometimes stress can make you eat even when you’re not hungry. Take time to exercise to burn off those stress hormones, while also enjoying the fat burning it provides.

? Remember, the holiday is a day, not a two month long season. Don’t break down every day saying, “well, it’s the holidays.” Choose your food wisely and save those cheats for just one day.

? Only eat the high calorie foods you love. Don’t sample everything, especially if you don’t like it. Pile your plate with some holiday foods, like Jello with fresh fruits and nimble on a small serving of pie.

Successfully Slim

%image_alt%I love to see our clients become successfully slim and trim. It happens a lot, but each time it thrills me to see someone accomplish their goals and do it in a healthy manner. Getting slimmer is a combination of a healthy diet and a workout program. You can lose weight with one or the other, but you won’t see all the extra benefits you’d see by using both.

Getting fit means feeling fantastic.

While you workout, you’ll notice some of the stress is gone. That sinking feeling in the pit of the stomach that can come from stress is caused by stress hormones, such as cortisol. They make the changes in the body that get it ready for flight or to fight. Cortisol, one of the hormones, is also responsible for the accumulation of fat on the belly. Hooray for exercise and the way it combats stress. You’ll be seeing that tummy pouch disappear while benefiting your body in other ways. .

Exercise helps burn extra calories but it does so much more.

When you workout you build muscle tissue, which also uses more calories than fat tissue does. That means you’ll be boosting your metabolism and burning more 24/7. That muscle tissue also weighs more per cubic inch than fat tissue does, so the container holding it (your body) is smaller than a container holding the same number of pounds of fat tissue. Even if you never shed one single pound, you’ll look thinner because of this.

Eating healthier isn’t dieting.

We don’t give you a diet, but help you learn how to make smarter choices when it comes to food. That means you’ll make lifestyle changes and never have to diet again. Diets always end but eating healthy never does. You’ll learn simple tricks, such as using Greek yogurt for potatoes rather than sour cream. It may only save a few calories but all these tips and tricks add up to huge savings. You’ll never feel deprived, either and never be hungry. Often people find they eat more.

When you combine healthy eating with regular exercise, you give fat a double whammy. You lower caloric intake at the same time you increase your output.

You’ll build your energy and want to be more active after just a few weeks. More activity means more chances to burn even more calories.

You’ll love the new way of eating that allows you to have snacks all the time. In fact, you’ll keep healthy snacks ready so your family may even get healthier in the process.

You’ll be amazed at how yummy healthy food can taste. It won’t take long before you wonder why you ever liked other types of food in the first place. If you have a favorite food you still enjoy, you can eat it. Just don’t overindulge.

Buddy System

%image_alt%If you have trouble sticking to your plan or simply get too bored exercising alone, the buddy system can be a huge help when you workout. The buddy system pairs two people to workout with each other for exercises purposes. They share their goals for weight loss, exercise and even may share some of their favorite lower calorie food choices. These people support one another in the attainment of goals. It adds another dimension to working out that can keep you on the straight and narrow, especially in the first few weeks of a program where dropping out is has the most potential.

Going to the gym with a friend or spouse lowers the dropout rate.

We love when people join with a friend. It means they have more potential of continuing and meeting their goals successfully. One study by Jack Raglin a kinesiology professor at Indiana University showed that married couples that went to different gyms or worked out at different times, dropped out at a rate of 50 percent, while ones that went to the gym together only had a 10 percent dropout rate. They didn’t even have to workout in the same area, just going together made a difference. It didn’t even have to be a married couple, just someone that you like who might be waiting for you to pick them up or show up at the gym. The more people involved, the better the results.

You’ll break the boredom of exercise when you workout with a buddy.

While working out with a buddy doesn’t mean you’ll be constantly talking. In fact, most people find they normally talk more between sets and after them than during. If you do talk, it burns a few extra calories but whether it’s before, after or during, it also makes that workout more enjoyable and helps you avoid focusing on the difficulty of the task so you get more accomplished. Don’t forget, the harder you workout, the more difficult it will become to talk, so if your buddy’s fitness level isn’t up to yours or far better, consider a code of silence until there’s improvement.

You’ll have additional help in form.

Your personal trainer will watch closely to insure you have the proper form, but sometimes people forget and it’s not discovered immediately. When you work with a buddy between the times of personal training, both you and the buddy can often spot a discrepancy between both of your forms. That’s the time you go to a trainer to make sure you’re both doing it right.

A buddy system keeps you working hard and sometimes adds a bit of competition in the workout, particularly if you’re well matched partners.

You’ll have fun and make your workout a social outlet besides just a physical endeavor when you workout with someone else.

Working out is one thing, but eating is another where a buddy system helps. Joining a friend for lunch can highlight some special opportunities to eat healthier. A buddy system can also help to expand your repertoire of healthy recipes.

When you workout with a buddy, you tend to stick closer to your program of healthier eating, while also sticking with the workout. You’re more accountable.

Slim And Successful

%image_alt%When your goal is to have a workout that will help you get slim and successful achievement means a smaller clothing size, you need to insure you’re doing the right things to reach that goal. Of course, most often we all want more from our fitness program than just fitting into smaller clothing, although that’s one way to measure weight loss and muscle development. A good personal trainer will guide you through a program that offers a variety of different fitness benefits.

Of course, you’ll have weight loss and shrink your waist size.

Looking great is a huge motivating force when it comes to fitness. In fact, some people wouldn’t bother with workouts if it didn’t make them look fabulous. You’ll benefit from a workout in a number of ways. Not only does the right type of exercise help you lose weight, it also builds muscle tissue. Muscle tissue weighs more per cubic inch than fat does, so a pound of muscle takes up less space. It’s like comparing the size of container for a pound of steel and a pound of feathers. The container for the steel will be much smaller, just like your body will be after exercising. Even if you never lost a pound, you’ll look far thinner.

You’ll improve your range of motion.

That may not sound very sexy or exciting, but it should. Your range of motion is your flexibility. When you’re more flexible, you’re less likely to get injured doing simple things. You’ll also move with agility and that gives you a younger more sensual appearance. If you love dancing, you’ll really appreciate how much easier you move on the floor.

You’ll have far more endurance.

Exercise is heart healthy and can improve your overall stamina and endurance. You’ll be able to do far more than ever, without stopping to catch your breath or huffing and puffing. Standing and gasping for air isn’t how you want the world to see you, unless it’s after a good workout in the gym. Then it means you’ve put in your best effort and that’s inspiring and attractive. While you may do that at the gym, it helps you to avoid getting winded outside the gym. You’ll be spry enough to tackle stairs with ease and keep up with the best of them.

You’ll live longer, but even better, those extra years will be healthier too. Studies show that for every minute you exercise, you gain an average of seven minutes of life. Exercise helps prevent serious conditions that can shorten your life.

You’ll help keep minor illnesses at bay. Exercise boosts your immune system and helps protect cells. It also helps improve circulation that sends oxygen and nutrient rich blood to all parts of your body.

Exercise helps your complexion look fantastic. You’ll look years younger thanks to the increased circulation.

You’ll sleep better at night when you exercise. Not only does exercise boost your brain power, the extra sleep helps keep your head clear and your mind focused.

Are You an Exercise Non-Responder?

Are you sticking with your plan, following your exercise program, eating well and still not seeing the results you want?  Frustrated Exerciser

Don’t get frustrated or discouraged.  You likely just need to work out differently than others.  Your body is special and just needs a little extra TLC.

In the fitness world, when traditional plans don’t produce progress, we call the body, a “non-responder.”  Some people are responders, they drop weight and increase muscle, it’s almost like you can see their body changing in front of your eyes.  You don’t have to envy those people, you too can be a responder!

Being a non-responder can be detrimental to adhering to your plan.  Instead of giving up on exercise, increase the intensity. Studies show that people who don’t respond well to traditional workouts show progress with increased intensity.

Since optimal overall health requires good cardiovascular health as well as strength and endurance of the muscles, we’ve included some tips for how to kick it up a notch…and move the belt a tighter a few notches too.

Cardiovascular Exercise

Monitor your heart rate and focus on your target zone based on your goals.  You’ll need to know your target heart rate zone for the way you’re exercising.  See the table below to understand your target heart rate zone.
exercise-heart-rate-zones

The optimal fat burning range is at a moderate intensity, or around 70% of your maximum heart rate.   You can gauge at what intensity you are at by checking your pulse and comparing it to the chart above.  GET IN THE ZONE!

You can also change the way you workout by paying attention to the duration.  There are two main types of workouts targeted to increase cardiovascular endurance.  The main difference is duration, but you should choose the workout style based on your goals and responses.

With traditional cardio workouts, you work at a lower intensity for a longer duration to obtain the overall benefits.  This workout usually takes between 40 to 80 minutes and stays consistent at a moderate intensity.  Let me put that in real life terms, that’s 2-4 episodes of a show on Netflix.

You could also opt for High Intensity Interval Training (HIIT) for cardio.  HIIT involves alternating from exercising at lower intensity and then increasing the intensity in short burst to about 90% of your maximum heart rate.  The intensity you start and the duration of the intervals is usually based on current current fitness level.  The duration of the intervals may be increased over time to ensure you are challenging your body.  You shouldn’t alternate intensities for more than 15 – 20 minutes.

Cardio in half the time sounds great, but it may not be best for you. That extra episode on Netflix won’t help you reach your goals, unless your goal is to watch an extra episode.   Quicker isn’t always better, and sometimes shorter is better than farther.  According to research*, even though we theoretically burn more fat during moderate intensity workouts, non-responders see more results when they get out of steady state cardio and work to increase both intensity and duration of their workouts.

Our ForeverStrong weight loss clients are encouraged to add supplementary cardiovascular sessions to their program to increase circulation, recovery and metabolism.  Making sure to move everyday is extremely important.  Not moving your body enough can cause increased risk for many diseases, including Type II Diabetes. If you are not currently exercising on non-workout days, add frequency before intensity.

Follow these tips to increase the intensity of your ForeverStrong workout program:

  • Make it a habit to walk 30 minutes per day.
  • Work up to walking 1 hour per day.
  • Add Intensity.
    • Intensity should only be increased after consistently walking 1 hour per day 5 days per week.  Use the suggestions above to increase intensity.

Most importantly, track your progress. Log your workouts into a fitness tracker so we have a reliable record of your activity. We cannot adjust a plan, or evaluate how well it’s working if we don’t have an accurate record.

Now that you know how to increase the intensity of your supplemental workouts, let’s talk about how to increase the intensity of your strength training workouts.  Time to lift some heavy weight or some light weight many times, depending on your goals.

Strength Training

You can increase the intensity of your strength training workouts in several ways.  They all have one thing in common, they will make you work harder.  Challenging your body is one of the best ways to reach your fitness goals.
Reduce rest time between sets.  If you normally rest 30 seconds between sets, try 20 seconds Not recommended for the social butterfly, this option will drastically reduce the amount of texts you can reply to while in the gym.

Change the way you work out.  You don’t have to always keep the same boring pace.  You can lift heavier weight, slower and for less repetitions.  Alternatively, you can lift lighter weights, faster, and for more repetitions that normal.  While both of these workout styles are effective, the best style is the one that makes you feel the best.  When you feel good about how you feel and you are seeing results, you’ve found the best way to work out for your body.

Avoid the machines.  Use compound movements and complex routines.  Compound movements will work more than one muscle group.  Complex routines will string together sets of exercise without rest.  It took me a while to understand the main benefit of not using the machines.  It’s less cleaning.  Just handles and a surface.  You don’t have rollers, and handles and other handles and protectors for the handle’s handle that the machines have.
Start your workout with your heaviest lower body moves.  This means take care of the bigger heavier weight exercises when you’re fresh and not fatigued.  Squats before fries, flies.

Our ForeverStrong workouts already focus on intensity so increasing the intensity of our workouts can be a bit different. If you notice your heart rate not in the appropriate zone during your workout, here are some tips to to increase the intensity during your ForeverStrong workout:

Switch to Active Recovery.  In between sets, don’t sit on the bench.  I know, you’re never going to be able to choose a new song again!  Recover in a way that progresses your workout.  You can do some dynamic stretches or work on your form for the next exercise in your set with little to no weight.  Some recommendations from professionals vary about active recovery, Steve Maxwell recommends shivering, shaking & light calisthenics.  Alternatively, Pavel Tsatsouline recommends fast & loose drills.

Modify the plan.  If necessary,  decrease weight or repetitions.  You may need to decrease both when fatigue sets in.

Time under tension is the amount of time your muscle is experiencing tension  Time under tension (TUT) is more important than the speed at which your perform your repetitions.  Less repetitions with more time under tension will create a greater response than increased
repetitions with little to no tension. You benefit more from five 10 second repetitions than you do from 30 one second repetitions.

Monitor your breathing during your strength training.  You should have an elevated heart rate, and experience some breathing changes, but not be sucking wind like a Hoover vacuum during your workout.

Those are some specific tips for how to increase your intensity and change the way your body responds to exercise.  There is one very important tip.  This applies to every exercise and every time you increase intensity.  This isn’t a tip. This is not like the tip at all.  The tip is optional, you decide whether or not you want to do it.  This.  This is a rule.

Never compromise form for intensity.
You should only increase intensity to a level at which you can maintain proper form for the entire duration of the set.  If you see that you’ve increased the intensity but your form is suffering, dial back the change you made to your workout.  There isn’t anything worse than performing 100 completely ineffective squats, well maybe 300 ineffective squats.

Following these tips and sticking with them can your body into a responder.  Commit to focusing on intensity and form.  You can change your body.  Change the way you work out, dedicate yourself to making the change, and watch your body respond to your efforts. With, or without a personal trainer.

We’ve helped hundreds of people in Howard County and the surrounding areas including Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring get there bodies responding to exercise. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

Ready To Watch Your Body Change?

Ready to Watch Your Body Change?

No matter what you do, you’ll watch your body change. That’s right. The body continues to change, even if you live a sedentary lifestyle. Of course, the change isn’t always positive. In order to make that change a great experience you need to eat healthy and add regular exercise to your schedule. You’ll start noticing small changes at first, but it won’t stop there. Before you know it you’ll look and feel years younger, wear smaller clothing sizes and have a sculpted attractive new look.

Not all changes are apparent to others.

Some of the changes aren’t visible, but you’ll know they took place by the way you feel. You’ll be able to carry heavier packages without having to sit them down for a rest and have far more endurance. If you’ve had to pause to catch your breath when climbing steps, you’ll be amazed at how much easier it is and how you can now conquer the entire flight with ease. The extra energy will help you get through a busy day with ease and have enough left to be active and ready for night life.

You’ll see a difference in your complexion.

Change is good when it means looking and feeling better and the increased circulation caused by exercise helps that. You’ll be sending nutrient and oxygen laden blood circulating throughout your system to feed all cells in your body, including your skin. It helps regulate hormones that can cause skin outbreaks and eliminate toxins from the skin. Regular exercise can even undo some of the damage caused to skin by aging.

You’ll see your tummy start to flatten.

Exercise helps eliminate the Buddha belly that can form from inactivity. It does it in a number of ways. First, it improves regularity to help prevent the bloated look, but also helps blast away stress hormones, such as cortisol. These are often associated with abdominal fat. Healthier eating habits can prevent constipation and lower your overall fat. Exercising core muscles tightens the abdominal muscles and improves posture to give you a sleek, more youthful body and a flatter tummy.

Exercise can change more than your body, it can change your mood too. When you exercise, it stimulates the brain to create hormones that make you feel good. That’s one reason many mental health professionals suggest exercise as part of the therapy for depression.

Exercise helps you think clearer. Not only has it been found beneficial for Alzheimer’s patients, it also has prove to help cognitive thinking in all people.

You’ll see your energy level grow by leaps and bounds. It’s amazing, but the more energy you use, the more your body seems to have.

You’ll see many ailments seem to disappear. Exercise can help everything from back pain and bone thinning to high blood pressure and diabetes.

Ready To Watch Your Body Change?

Ready to Watch Your Body Change?

No matter what you do, you’ll watch your body change. That’s right. The body continues to change, even if you live a sedentary lifestyle. Of course, the change isn’t always positive. In order to make that change a great experience you need to eat healthy and add regular exercise to your schedule. You’ll start noticing small changes at first, but it won’t stop there. Before you know it you’ll look and feel years younger, wear smaller clothing sizes and have a sculpted attractive new look.

Not all changes are apparent to others.

Some of the changes aren’t visible, but you’ll know they took place by the way you feel. You’ll be able to carry heavier packages without having to sit them down for a rest and have far more endurance. If you’ve had to pause to catch your breath when climbing steps, you’ll be amazed at how much easier it is and how you can now conquer the entire flight with ease. The extra energy will help you get through a busy day with ease and have enough left to be active and ready for night life.

You’ll see a difference in your complexion.

Change is good when it means looking and feeling better and the increased circulation caused by exercise helps that. You’ll be sending nutrient and oxygen laden blood circulating throughout your system to feed all cells in your body, including your skin. It helps regulate hormones that can cause skin outbreaks and eliminate toxins from the skin. Regular exercise can even undo some of the damage caused to skin by aging.

You’ll see your tummy start to flatten.

Exercise helps eliminate the Buddha belly that can form from inactivity. It does it in a number of ways. First, it improves regularity to help prevent the bloated look, but also helps blast away stress hormones, such as cortisol. These are often associated with abdominal fat. Healthier eating habits can prevent constipation and lower your overall fat. Exercising core muscles tightens the abdominal muscles and improves posture to give you a sleek, more youthful body and a flatter tummy.

Exercise can change more than your body, it can change your mood too. When you exercise, it stimulates the brain to create hormones that make you feel good. That’s one reason many mental health professionals suggest exercise as part of the therapy for depression.

Exercise helps you think clearer. Not only has it been found beneficial for Alzheimer’s patients, it also has prove to help cognitive thinking in all people.

You’ll see your energy level grow by leaps and bounds. It’s amazing, but the more energy you use, the more your body seems to have.

You’ll see many ailments seem to disappear. Exercise can help everything from back pain and bone thinning to high blood pressure and diabetes.

Ready To Watch Your Body Change?

Ready to Watch Your Body Change?

No matter what you do, you’ll watch your body change. That’s right. The body continues to change, even if you live a sedentary lifestyle. Of course, the change isn’t always positive. In order to make that change a great experience you need to eat healthy and add regular exercise to your schedule. You’ll start noticing small changes at first, but it won’t stop there. Before you know it you’ll look and feel years younger, wear smaller clothing sizes and have a sculpted attractive new look.

Not all changes are apparent to others.

Some of the changes aren’t visible, but you’ll know they took place by the way you feel. You’ll be able to carry heavier packages without having to sit them down for a rest and have far more endurance. If you’ve had to pause to catch your breath when climbing steps, you’ll be amazed at how much easier it is and how you can now conquer the entire flight with ease. The extra energy will help you get through a busy day with ease and have enough left to be active and ready for night life.

You’ll see a difference in your complexion.

Change is good when it means looking and feeling better and the increased circulation caused by exercise helps that. You’ll be sending nutrient and oxygen laden blood circulating throughout your system to feed all cells in your body, including your skin. It helps regulate hormones that can cause skin outbreaks and eliminate toxins from the skin. Regular exercise can even undo some of the damage caused to skin by aging.

You’ll see your tummy start to flatten.

Exercise helps eliminate the Buddha belly that can form from inactivity. It does it in a number of ways. First, it improves regularity to help prevent the bloated look, but also helps blast away stress hormones, such as cortisol. These are often associated with abdominal fat. Healthier eating habits can prevent constipation and lower your overall fat. Exercising core muscles tightens the abdominal muscles and improves posture to give you a sleek, more youthful body and a flatter tummy.

Exercise can change more than your body, it can change your mood too. When you exercise, it stimulates the brain to create hormones that make you feel good. That’s one reason many mental health professionals suggest exercise as part of the therapy for depression.

Exercise helps you think clearer. Not only has it been found beneficial for Alzheimer’s patients, it also has prove to help cognitive thinking in all people.

You’ll see your energy level grow by leaps and bounds. It’s amazing, but the more energy you use, the more your body seems to have.

You’ll see many ailments seem to disappear. Exercise can help everything from back pain and bone thinning to high blood pressure and diabetes.

You Shouldn’t Adapt

%image_alt%When you’re working out, you need to keep your body from becoming efficient with any one particular routine. It shouldn’t adapt to the exercise, because that causes it to burn fewer calories. Adaptation or bodily efficiency is the primary reason for plateauing. The human body is miraculous. After moving the same way repeatedly, your body learns the most efficient way of doing the exercise, burning fewer calories. It’s a great help for anyone doing physical labor that requires repetitive movements, but for those trying to shed extra pounds, it hinders progress.

The adaptation means you’re getting fitter.

There are two types of changes, the immediate and the long term. The immediate changes includes things like increased heart rate and breathing rate. As you cool down after an exercise, these also go back to normal. The long term or chronic changes are what make you fitter, such as the development of muscle tissue, increased lung function and improvement in resting and exercising heart rate. Those are some of the reasons you exercise. You also burn more calories while your body is adapting, but once it reaches optimal performance, the changes slow.

Adaptation accounts for slower metabolism.

If you’ve ever gone on a super low calorie diet, or have fasted, only to start eating again and pack on more weight than you lost, you’ve probably put your body into starvation mode. Starvation mode was what kept early man alive when food was hard to find. It produces a slower metabolism rate and causes your body to burn fewer calories for the same amount of effort. That’s why eating healthy and not dieting can help you shed pounds faster than starving yourself.

Start a program of healthy eating combined with exercise and you’ll be doing your body a favor.

When you exercise, you’re aiming for more than just weight loss, although it is a motivating factor for many. You’re helping your body make changes that will make it healthier and help you live longer with less risk of serious conditions, such as high blood pressure, diabetes and osteoporosis. You’re also building muscle tissue and burning fat tissue that makes you look thinner and fitter. To shed excess pounds, you need to lower your caloric intake, but not by denying yourself food or nutrients. That’s where a healthy diet comes into play.

As you get fitter, uping the workload on your body, keeps it burning more calories and helps avoid adaptation that can cause plateauing.

Learning new skills for fitness, not only helps you avoid plateauing, but also keeps you more focused and takes you to another level of fitness.

A good fitness program increases the workload and changes incrementally so you’ll always be working toward a challenging goal.

You’ll not only notice changes in your body, you’ll notice mental changes too. You’ll be happier and more alert after eating healthier and exercising regularly.

Don’t Forget To Cool Down

Cool Down

You’ll be doing your body a favor if you have an effective cool down regimen after exercising. Most people know it’s important to do warm up exercises before taxing the body, but fail to consider cool down….since they normally just want to rest as quickly as possible. That is a mistake that could lead to passing out or other problems. The body undergoes incredible changes when exercising. The sympathetic nervous system takes over and the fight or flight response kicks in to gear. It causes a lot of changes, such as increased heart rate and respiration, plus blood going to the heart, brain and extremities. Abruptly stopping will cause pooling of blood in the extremities since the heart is pushing it through the system with less vigor. That causes fainting.

Improve your flexibility with a cool down.

Rather than point out all the scary things that can happen when you cool down, it’s always good to have a positive reason for doing it. Your muscles are warm after a vigorous workout and you’ll benefit greatly from stretching them at that time. Stretching improves your range of motion and flexibility. That means you’ll be less prone to injury during your next workout.

The harder you workout, the more you need to cool down.

Athletes and those that do a more vigorous exercise routine need a cool down session even more than less fit people. That’s because the harder you work, the more blood flow goes to extremities, such as feet and legs. When you stop quickly, that blood pools, causing it to be insufficient to the brain and poof, before you know it, you’re dizzy or passed out on the floor. Less fit athletes may find the simple act of walking a bit after working out may do the trick. It’s still important, but results aren’t as dramatic.

Get in the habit of doing cool down exercises.

You may not have worked out to the point you have to have a cool down session, but it never hurts to add it and should be an important habit. Stay active after a workout and start moving at a less vigorous pace as you slowly get your heart rate back to normal. Check your heart rate after five minutes and if it’s still elevated, continue cool down for a while longer. Follow that with stretching.

A cool down session doesn’t necessarily prevent muscle pain the next day, as was once thought, but it does feel good while you’re doing it. It makes the transition back to normal easier.

Warming up before exercise is just as important as cooling down, if not more important. It helps prevent muscle injury.

Whether you believe cooling down is important or not, you can’t go wrong doing it. It not only won’t harm you, but it’s also a good way to get back to normalcy, even if passing out isn’t a fear.

Cool down exercises work your muscles when they’re warm and can help prevent stiffness that can occur by stretching them as you cool down a bit.

Fitness Tracking And Assessments

Fitness Tracking and Assessments

You can work out until total fatigue every day, but if you don’t have a record of your progress, you won’t know if the program you’re following is working. In this case, it’s probably not because you need recovery time and are over-training. That’s one reason why fitness tracking and assessments are so important. If you don’t know where you started or how far you’ve gone, you have no information to make any changes in your program.

Pegging the starting point is like leaving on a trip.

When you go on a trip, you normally start out at your own home, so knowing your starting point is easy. However, you still need to use that information for Mapquest or on a real map to chart your course. Assessing your fitness is an important task for trainers. It helps them determine the route you’ll be taking on your road to becoming the best possible you. It’s like those little mall maps with the arrow, “you are here” sign. It pegs the starting point.

Planning a course of action is important but not all courses are the best.

Everyone’s body is different, so people succeed at different rates. One type of exercise program may give huge dividends to person A but not work as well as a different combination for person B. Periodic checkups tell the trainer where you need to work harder, whether the workout should be more difficult or if you’re not seeing the success the trainer hoped you’d achieve. Sometimes the lack of success also shows that the person that the person training is missing sessions and not working at their best.

Park the car, we’re at our destination.

Sure, tracking and assessments are great tools to modify your workout, but they’re also great ways to know when you can celebrate for a bit, then set new goals. If your goal is to lose 10 pounds, improve endurance, increase flexibility or improve strength, without measuring results, you’ll never be able to celebrate success. Seeing your progress in black and white can be pretty reassuring and boost your enthusiasm.

Fitness tracking help the trainer tailor the program even further. It can show that some muscle groups are right on task, while others need a bit more attention. It helps the trainer identify specific problems.

Assessing progress is an important step that allows the trainer to make adjustments based on that progress.

Tracking helps keep you accountable for your progress. You can trick yourself into believing you’re doing well, but the results don’t lie.

Tracking keeps you motivated and continuously challenging yourself to be better than you were at the last recording.

Education Is Key Your Fitness Success

education is keyYour fitness success depends on so many factors. Your consistency and dedication to a program, your willingness to work your hardest and the quality of advice you received are some of those factors. However, for long term success, education is the key factor to help you attain lifelong fitness. Education and information can lead you to make wiser decisions whether working out in the gym or at home on your own.

Teach a man to fish and he will eat a lifetime.

That’s what education does. Learning how your body works, what helps you become fitter and ways to solve fitness problems may not seem like the information you receive at other gyms or even from many trainers, but it’s valuable information that should be part of your workout program. As you build your body, you should be building your knowledge so you have a lifetime of fitness.

Know your body and listen to it’s signals.

When you know your body and how it works, you know when it’s trying to tell you something important. Learning the signs of a problem can help prevent further injury. Identifying your limit can help you work toward it and eventually beyond it safely. When you know how your body works and the muscles necessary to do each task, you can pinpoint whether a workout is helping.

Learning the benefits of each exercise helps provide motivation.

Too often we hear all the negative things, such as lack of exercise can lead to poor health and lack of flexibility or poor form can lead to injury. Those are scary facts, but they aren’t motivating facts that make you want to work your hardest. They actually do the opposite by creating fear. When you learn the correct way to do each movement and all the benefits it brings,, you’ll look forward to seeing the results. A positive spin on working out can be extremely motivating.

Just because you have a positive spin on working out, it doesn’t mean you shouldn’t be aware of the dangers of doing exercises incorrectly. That knowledge can keep you on your toes and make certain you pay close attention to form.

When you have the knowledge of how your body works, you’ll be able to help the trainer plan your program by providing great feedback. You’ll reap more benefits from his or her help.

Knowledge of your body can help you identify weaker muscle groups that are doing the work of larger ones. That can spell injury. That knowledge helps you work on the problem and improve your training.

Fitness knowledge includes learning the proper form for each exercise to improve your results safely.

Never Plateau

%image_alt%There are ways to guarantee you’ll never plateau when you’re working toward the fittest body or losing weight. Plateauing can be extremely frustrating and even lead to enough discouragement that you quit your workout program entirely. People who workout on their own often find that they plateau for months seeing very little improvement. There are several reasons for it and ways to prevent it.

Your level of fitness improves, but you don’t change your workout program to match it.

This is one of the major problems causing plateau and also a great reason to use the services of a personal trainer. I track the progress of each of my clients and as they improve, change the workout to match that improvement. It’s easiest to explain by considering the amount of weight you can lift. If you come to me and after I assess your fitness level, suggest reps using five pound weights. The number of reps prescribed and their weight is based on your present level of fitness. Every time you exercise, you’ll be stronger. It will become easier and easier, until its second nature. If you never increase the reps or weight, you’ll plateau.

Your body becomes more efficient at doing a specific group of exercises.

As you become more accustomed to specific exercises, your body learns to do them more capably and use fewer calories. It’s like any skill. The longer you do something, the easier it is to do. You can do any task quicker and more efficiently. By mixing new routines in frequently and using new ways of exercising, you’ll always keep your body on alert and continue to make fitness strides. You’ll keep your body from adapting to each workout, working it harder in the process and burning more calories.

See if you’ve really plateaued or whether it’s something else.

While eating healthy isn’t dieting and you can occasionally enjoy a few non healthy treats, you may be indulging in those a little more often than you think. Look at your food intake if weight loss is the problem. Track it for a week and see if you’re eating more of the “special treats.” If you’re not and back on track for weight loss, it might have been the problem. Also check your level of commitment to your workout. Are you putting everything into it. Normally, as a personal trainer, I will notice when you don’t. Finally, make sure you get adequate sleep at night.

If you started out well over weight or totally out of shape, expect progress to be greater in the beginning. If you’re losing weight, even though you may not be losing all the weight you did at first, you should still see some progress.

Focus on the gains you see. Sometimes there are even dips where you find doing exercises more difficult. If you haven’t shed a single pound, but lost inches, you haven’t plateaued. You’ve replaced fat tissue with muscle tissue. Muscle tissue weighs more, but is more compact, so you’ll have lost inches.

Make sure you stay hydrated and drink plenty of water. Water not only hydrates you, but acts as a diuretic that can help you shed pounds from water weight gain. Add a little lemon to it or make green tea for another alternative.

Just changing the order of your routine can often help avoid a plateau.

Healthy Habits

%image_alt%Do you want to stay looking your youngest and most vibrant for the rest of your life? You can do it by developing healthy habits. Healthy habits are like any type of habit. They become second nature and you don’t think twice about doing them. One very simple change can be in what you choose to drink. Eliminate carbonated and sugary drinks from your diet and switch to water, herbal tea and green tea. Water is a great choice for flushing your system and hydrating you rapidly. Herbal and green tea have their own extra benefits from the nutrients and phytonutrients they contain.

Get regular exercise and add to it an active lifestyle.

Even if you have a program of regular exercise, but stand at the elevator waiting to take it one floor, or circle the parking lot for 15 minutes trying to find the spot nearest the door, you don’t have all the healthy habits you should have. Make it a point to use your legs as often as possible. Don’t hop in the car to drive to a neighbors just down the road, hoof it. Each bit of additional exercise you add will help you be fit and healthier.

Eat whole foods and leave processed foods on the shelf at the store.

The closer you come to eating a diet of whole foods, the more likely you’ll be to getting the healthiest possible diet. Start changing your diet in small ways, such as freezing bananas and mashing or grinding them up to replace ice cream or substituting brown or wild rice for white rice. When you make your own food, you know exactly what’s in it. Cut back on the fast food and opt for healthier choices. You can create a salad quicker than the time it takes sitting in a drive-through. It’s especially true if you have all the ingredients ready. When you cook chicken or make a roast, slice off pieces and put them in individual servings packets for the freezer that you’ll thaw in the microwave to use whenever you . Have containers of fresh veggies always on hand for snacks. Using those and some lettuce or baby spinach makes creating a salad a breeze in under two minutes.

Get plenty of sleep.

In this country, somewhere along the line working until the wee hours of the night and longer hours became a noble gesture. While nobody can fault a person dedicated to good work and finishing a task, they may be harming their health and working less efficiently by getting fewer hours of sleep. You need seven to nine hours of sleep. Any less causes health problems and decreases mental clarity. Any more may be indicative of a health problem.

If you smoke, quit. Smoking was until recently one of the leading causes of preventable death. It’s since been overtaken by obesity.

Enjoy a rich social life. Whether it’s family or friends, the more socially active you are, the healthier you probably are. Many studies show that have strong social bonds live longer and healthier.

Beware of diet products. Artificial sweeteners are lower in calories, but not necessarily good for you. There are so many sugar alternatives, some of which are healthier than others. Be aware of any health habits and limit your intake.

Limit the use of alcohol. Drinking wine in moderation might be heart healthy, but too much alcohol on a regular basis can damage your body.

JUNE: Client of the Month

“I’ma keep running
Cause a winner don’t quit on themselves”
– Beyonce

Elizabeth with Kelly picThat’s how Elizabeth feels about her experience training at ForeverStrong. It’s a quote from Beyonce’s hit song, Freedom. As her idol, the artist Beyonce continues to inspire and motivate Elizabeth through her fitness journey. So does ForeverStrong.

Maintaining consistency with a fitness routine and healthy lifestyle is the only way to truly see results. This is also many people’s greatest battle. For Elizabeth, it took three factors to finally help her get serious about making a permanent lifestyle.

  • Her brother’s advice
  • Her friend’s battle with breast cancer
  • Honesty with herself

It first started with her brother advising her to try the ForeverStrong program because of the similarities it has in relation to her throwing shot put in high school. Around the same time, Elizabeth’s close friend began to battle breast cancer. Elizabeth found inspiration from her friend’s fight to stay healthy and became motivated to do better and invest more time into her own health. Elizabeth before front picElizabeth before side picThe last factor that really sparked Elizabeth’s fire to start a healthier lifestyle was honesty with herself. She realized that if she continued to live the way she was, then she would fall to health problems and other issues as she got older. “I did not want to feel trapped in my body.””

“Everyday presents a new day”

For many people, weight gain becomes worse as they age. Growing up, Elizabeth struggled with her weight and it carried on into her adulthood. Although she was an overweight child, she was still strong. As she got older, her strength began to deteriorate and her weight gain and aging began to take a toll on her body. “The hardest part of my fitness journey has been to remember everyday presents a new day.”

Winning of the battle of inconsistency
Elizabeth posing picElizabeth after side pic
One of the challenges that Elizabeth fought when trying to get lose weight and tone up was consistency. Many people can relate to this. A break or a missed day turns into a missed week or month. Finding an exercise routine that you like can be difficult. At traditional gyms, it’s often difficult to see the results you want if not properly educated on how to operate the machines or what to do to in order to achieve your fitness goal. Our ForeverStrong fitness system helped Elizabeth to overcome the challenge of inconsistency with our laser focused attention we use to keep our clients on track. With the ForeverStrong program, we also schedule routine check-ins and monthly measurements to ensure that Elizabeth got all the accountability she needed to stick to her program and remain consistent with her workouts.

Previous to joining ForeverStrong, Elizabeth wasn’t a stranger to the kettlebell. She had done her own research and purchased one herself. After attempting to train with the kettlebell, she soon realized it was a mistake learning to do it on her own. “Learning how to swing the bell is vital to it being effective.The diagrams, articles, and pictures were no comparison to learning the swings at ForeverStrong because they teach you step by step and focus on proper form.”

“I have more energy, I feel good, I look good, and I have met great people along the way”
Elizabeth with kettlebell headshot
Since starting her ForeverStrong journey a year ago, Elizabeth has had an incredible weight loss of 71 pounds and still counting. She has finally found a workout routine she enjoys and has stuck with it. Her favorite part is “sweating it out with the 10:15 class” and seeing how much she has improved since the start of her program. Not only has Elizabeth finally found a workout routine that she enjoys and is consistent with, she has also experienced physical changes as well. “I definitely don’t think my results would have been the same if I would have tried to put a plan together on my own. Joining ForeverStrong was the right decision.” She has seen positive changes in her weight, strength, posture, and attitude towards exercise. She has also found herself dreading her workouts less because she knows that they will not be as difficult compared to her first class.

Let us help you help yourself

“Foreverstrong has helped me lose weight while also strengthening my physique. The entire team is very encouraging and dedicated to helping me help myself.”

Listen to Elizabeth’s advice and join ForeverStrong sooner!

“Join. Foreverstrong will help you reach your goals in a supportive and enthusiastic environment. It will not be easy but afterwards you will feel great and accomplished for your hard work. Most importantly, with time and dedication, you will see physical difference.”

Congratulations, Elizabeth! You are ForeverStrong! We know how challenging it can be to stick to your workout and be consistent. We admire your strength and determination to live a healthy lifestyle!

If you’re like Elizabeth, and struggle with sticking to your workout routine and to reaching your fitness goals, then let us help you by calling 301-452- 5547 to schedule your complimentary fitness consultation.

Summer Fitness Hazards

%image_alt%Whether you’re just starting a workout program or have been exercising for years, there are summer fitness hazards that you should be aware of, so you can avoid them and make your workout safer and more successful. The first and most obvious is hydration. As the temperature goes up, you sweat more and your body heats up more quickly. If you’re working out in an air conditioned gym, the problem of staying hydrated isn’t as bad, but the minute you take your exercise outside, be aware that you need to keep the fluids flowing. Drink at least eight ounces of water every ten to fifteen minutes to make sure you don’t suffer from dehydration.

Wear the right type of clothing.

You may not want to show off your body just yet, but don’t cover it up in the summer out of vanity. It could be dangerous. The more of your body that shows, the more air can reach it to cool it by evaporating sweat. Dark clothing might slim you, but it also absorbs heat. Thin black clothing transfers the heat to your skin and makes you even hotter. Dress for fitness success with lighter colors and clothing that is appropriate for the summer. Don’t forget to add a good pair of workout shoes to your list of summer clothing.

Exercise in the morning or late afternoon.

Seriously, animals don’t even run around during the heat of the day and you shouldn’t either. Limit your exercising to before ten in the morning or after four in the afternoon. You’ll be avoiding the hottest hours of the day, which helps keep you safer and aids in preventing heat stroke. On hot mornings or evenings, cool yourself before you exercise with an icy drink. It will help slow down overheating.

Create your own healthy icy treat.

Nothing is better than a cold treat on a hot day, but so many of them are filled with calories, sugar and chemicals. Instead of buying a treat, make one for yourself. You can turn frozen bananas into creamy icy goodness with a blender or make your own fruit pop with juices or blended fruit. Not only will you reap benefits from eating these treats, your family will love them too and they’re extremely healthy for them.

Take a break if you’re getting exhausted. If you’re working out in the heat, exhaustion can be a sign of danger. Don’t push too hard, especially at first. Working out in the heat takes more of a toll on your body than working out in an air conditioned gym.

Don’t be ashamed of yourself, embrace who you are at the moment and look forward to who you’re becoming. Too often people don’t exercise because they worry about how they look. Don’t do that!

Do count fun activities as part of your workout. You don’t have to workout in the gym to benefit from exercise. Hiking, biking and swimming are just a few of the activities that not only provide a workout, but are fun too.

Keep cool juicy snacks on hand. Fresh fruit not only can give you an energy boost, it also provides some extra fluids.

Finally, After Trying it All, THIS Worked!

IMG_1798Stapf, Linda - Dec 2015 - side
It’s always frustrating when the hard work, time, and effort you put in doesn’t bring about any results. Linda, has tried it all! Whether it was pilates, bootcamp, or even working with a traditional personal trainer 3 times a week, nothing seemed to pay off the way she wanted! It wasn’t until she met Kelly, of ForeverStrong Health & Fitness, that she felt confident that something new would work.

Linda said, “when I talked to Kelly and she said ‘we will get 9 inches off you in three months,’ I believed it. I could see her faith that we could do it. I think I needed someone to believe in me, so that i could jump on board also.”

Linda refused to surrender her vibrant, active future.

Rather than ignoring our aches and pains, we often find ourselves succumbing to them. Linda (54) can definitely vouch for this. Like many other people, Linda experienced more difficulties in life as she aged. Like many of us, she noticed that it takes a lot more effort, energy, and time to stay fit. Experiencing aches and pains because of her age was definitely a challenge for Linda, especially with balance issues as well.

As if it wasn’t enough for Linda to just have some aches and pains, she also faced a severe ankle sprain. Her ankle injury never seemed to heal properly and specialists told her that because she was getting older, she should never expect it to improve. Rather than completely surrendering to what the doctors said, Linda decided to begin to train using the ForeverStrong method and build up her strength for some relief.
Linda After KB
Linda found that another challenge she faced was learning to prioritize when it came to her own fitness. “I did not prioritize myself on the list of things that had to get done.” In the commotion and chaos of work, family, and life we tend to forget that we are the only ones that are responsible for taking care of ourselves. It is important to remember to prioritize ourselves!

Horseback riding, kayaking, camping… BRING IT LIFE!

“I am looking forward to tomorrow and enjoying today more.” Since training with us for the past 2.5 years, Linda has less aches and pains and is able to be more active and participate more in her ideal life. She mentions that she is now participating in more activities that she enjoys, such as horseback riding, kayaking, and even camping in a tent! She also tells us that she is now taking more of an initiative to plan more in life like meals, vacations, and workload. Right now, she is in the midst of planning on doing some traveling and riding programs with her horses!

Linda’s goal was to lose 9 inches from her waistline, and she exceeded that goal. Her personal record, since training with us, has been a loss of 10.5 inches off her waistline. As an added bonus, she also melted away 6 inches total from her thighs. Way to go Linda!

“ForeverStrong IS fun!”

“I enjoy the workouts. I don’t have to think about them, I just have to show up. The energy level at each session is great and spills over to the rest of the day”

“I am building on the foundation and improving…not just maintaining. I have fellow travelers on the same path that I can share a laugh with.”

Take Linda’s Advice: Give it a try, our clients don’t lie!

“Try a session or two, talk to people at the workout session while you are here. If you still aren’t convinced, read all these testimonials. ForeverStrong has been the only system that kept me going forward.”

Congratulations, Linda! You are ForeverStrong! We know how tough it can be to remember to add yourself to the list of things that need to get done, and we are so glad that you have learned the importance of prioritizing yourself!

If you’re like Linda, and struggle to prioritize yourself, or could use a little help reaching your fitness goals, then let us help you by calling 301-452- 5547 to schedule your complimentary fitness consultation.

What Fruits Help Keep You Fit?

Fruits Help Keep You Fit

No matter how much vitamin commercials tout the benefits of their products, fresh vegetables and fruits help keep you fit even better. Not only do you get the benefit of the nutrients in them, you get the bulk to keep you feeling fuller and help satisfy your hunger. Fresh fruits provide a great deal of sugar, so getting a sweet treat is even easier and healthier when you eat a handful of berries, a bite of an apple or a sweet nectarine. Always try to get organic fruits to avoid exposure to pesticides in your food.

Berries do more than just fill you up and provide a delicious snack.

You’ll get a wealth of nutrition from berries. Whether you’re opting for blueberries, strawberries or raspberries, they all contain powerful nutrients. One drug company was trying to isolate the anthocyanin in blueberries for a drug to fight cancer. They found that the cancer fighting properties work best in synergy with the other nutrients in the berries. Almost all berries are high in vitamin C and can give your immune system a boost.

Have a banana for your heartburn and also to help prevent stroke and high blood pressure.

Bananas add potassium, vitamin B6, vitamin C, magnesium, copper and manganese to your diet, while also increasing your fiber. They help lower blood pressure, while also moderating blood sugar levels. They can improve your digestion, as well as help with weight loss. For a cool treat this summer, slice a banana in one inch slices and freeze. When it’s frozen, throw it into a blender and you’ll have a delicious creamy and healthy treat that tastes better than ice cream.

An apple a day really does help keep the doctor away.

Apples are natures natural tooth cleaners, but they also provide protection from serious conditions, which includes Alzheimer’s, Parkinson’s disease, diabetes and some forms of cancer. Eating apples can help control your cholesterol, providing a great benefit for heart health. They’ll also help clean your colon or stop diarrhea if you have the opposite problem. Eating apples help you control weight and can also help prevent gallstones. An apple and cabbage salad is fiber-filled, but tastes fantastic and can give a boost to your metabolism.

Create your own smoothie. I keep plenty of fresh fruit and vegetables in the house and when it looks like some might not last much longer, throw them into the blender to create a smoothie. You can add frozen fruit for a milkshake like treat.

Don’t forget other fruits and vegetables. Kiwi is sweet and delicious, while peaches also add to the enjoyment of snacks and provide a wealth of nutrients.

Create a great pick-me-up for the afternoon by putting a teaspoon of peanut butter on apple slices. You’ll get both the sweet energy from the apple and protein to keep you going.

Whenever possible, use the whole fruit, rather than just the juice. It adds bulk to fill you up and keep you regular. If you’re making a smoothie and using an apple, make sure to keep the peeling on it.

Pre-Hab Is Better Than Re-Hab

Pre-Hab Is Better Than Re-Hab

Staying healthy isn’t easy but it’s far easier than getting healthy. Everyone will agree that pre-hab is better than re-hab. Preventing a serious condition is hard. It takes time and dedication. Everyone can point to someone who did everything right and still ended up seriously ill. That doesn’t mean it doesn’t work. It just means they prevented the illness from occurring sooner. Sometimes genetics wins, but it shouldn’t stop you from trying to get the upper edge. People who workout and eat healthy may not be able to avoid all illness, but they may be able to bounce back quicker and make it less lethal.

Working out can help prevent serious conditions.

There are so many studies that show that working out can help prevent heart disease, high blood pressure, diabetes, osteoporosis, Alzheimer’s and even some forms of cancer. One reason is that it keeps your blood flowing sending oxygen rich nutrients to all parts of the body. When you do weight bearing exercises, it stimulates the production osteoblasts that build bones. After menopause, bones start thinning rapidly, but the right kind of exercise can help slow, prevent or even reverse that process.

Eat healthier and exercise to prevent high blood pressure and clear away plaque.

You have several types of cholesterol in your body, HDL and LDL are two of the primary ones, with triglycerides as another common one measured in health tests. Not all types of cholesterol are bad. HDL carries away LDL and triglycerides and takes them to the liver for processing. When you exercise, you build more HDL to help sweep your arteries clean. It also helps prevent serious heart disease.

Build your immune system with regular exercise.

When you first exercise, you tend to increase the amount of free radicals in your body, but your body responds and starts producing more antioxidants that help fight off toxins that can make you sick by weakening or killing cells. It causes changes in your white blood cells that makes them detect illness and foreign bodies quicker. It also helps flush your airways and lungs of bacteria that can cause illness.

Injuries heal faster when you workout. You’ll also help prevent injuries from falls in the first place by exercising. It helps build balance and flexibility.

Regular exercise can help you live independently longer than you would if you were sedentary.

When you workout with a group, you’re also improving your social life. Studies show that a sense of community and an active social life can help you remain both mentally and physically healthier longer.

You don’t have to workout hard to get the benefits of exercise. Studies show that walking three to five miles a week can be beneficial. You can imagine how great a program of moderate exercise could be.

Finish Strong

When you workout, the key is not necessarily to start fast, but to finish strong. That can have a double meaning. When someone finishes strong in a race, they have the last winning blast of energy right before the finish line. You’ll see how much more powerful your workout is the longer you workout, so that definition if fitting. However, the other interpretation is also valid. You may start out weak, but finish with far more strength, endurance and flexibility.

Most of the changes are subtle and come in baby steps.

One reason to track progress is that it comes in baby steps. You don’t notice the improvement as you go, unless you look back at how much you accomplished, your weight, your overall fitness and how strong you were when you started. Tracking your progress serves several purposes. It helps identify when you’re ready for the next level of workout, but it also helps show you how far you’ve come.

Your goal and the time you commit to it makes the difference.

Fitness is no different than any other goal, some people start out at a more advanced level. However, the person that finishes strong is the one that continues to work toward the goal, making small advances in each week. He or she will surpass those with natural talent who don’t maintain a regimen to improve, no matter what the area of expertise. It works the same whether you’re studying scientific research or working out at the gym.

Getting older doesn’t mean you have to get weaker or out of shape if you chose to finish your second half strong.

Contrary to what many people believe, fitness is not just for the very young. Staying fit can start at any point in your life, no matter how active or inactive you’ve been in the past. It can help you overcome serious conditions and keep you living longer. Those extra years you gain will also be more productive and enjoyable if you work to keep your body healthy. Studies show that exercise provides huge benefits for your health and can even help keep people more alert and mentally sharp.

No matter what your physical shape, regular exercise can help to make it better. Many health care providers recommend regular exercise to help control and improve it. It can be helpful for diabetes, high blood pressure heart disease, osteoporosis and even some forms of cancer.

Developing flexibility can help you prevent muscle strains and injury. Balance training can help prevent falls.

Several studies show that regular strength training may help reverse osteoporosis and be as beneficial as many medications created to control it.

You’ll feel fantastic when you workout regularly. You’ll have energy to do more and get more out of life.

Should You Be Gluten Free?

Gluten Free

Every time you pass through the food aisles in a grocery, you’ll notice the words gluten free prominently displayed on packages with everything from corn to rice. While it’s not easier to name foods that contain gluten, you can generalize. Any products that contain wheat, rye, Bulgar or barley also contain gluten. Some foods, such as oats, are processed at the same plants as gluten containing products and may also be tainted. There’s a variety of reactions to gluten that used to seem quite allusive to diagnosis until more and more people became familiar with gluten intolerance and gluten allergies.

Do you have a lot of digestive issues after you eat?

Just like lactose intolerance, gluten intolerance can cause gas, bloating, diarrhea and abdominal pain. It can even cause constipation, particularly in children. Your body simply can process the gluten properly and it causes these problems. Celiac disease is an allergic reaction to gluten that can be found with a blood test, but gluten intolerance can’t. The best way to identify a problem food is by an elimination diet. First eliminate all the possible foods from your diet that may be causing distress then introduce them one at a time until you experience the problem and locate the offending foods.

Gluten intolerance can cause severe problems.

Gluten intolerance is linked to many severe autoimmune diseases, such as rheumatoid arthritis, Hashimoto’s thyroiditis, ulcerative colitis, lupus, multiple sclerosis and scleroderma. While gluten may not be the cause of these diseases, they may aggravate it. Eliminate gluten from your diet for a while and see if you have fewer symptoms or if it helps you feel better. Eliminating gluten won’t hurt you and is one treatment you can do in conjunction with doctor recommended treatments.

Do you get brain fog throughout the day, have dizziness or feel out of whack after eating a meal with gluten in it?

If bread can throw you in a tizzy that makes working more difficult or leave you feeling dizzy, you may need to eliminate gluten containing products from your diet. If you’re feeling these symptoms, first see a doctor to insure it’s nothing worse, just like any of the other symptoms on this list, you want to first eliminate other problems before you eliminate gluten from your diet.

Swelling in your hands and feet, inflammation in the joints of fingers, knees and toes may be a sign of gluten intolerance.

Mood swings and hormone imbalances can also be linked to gluten problems. If there’s nothing else wrong and regular exercise doesn’t improve the problem, try eating gluten free for a month or two to see if the symptoms disappear.

Continuous problems with migraines that yoga, exercise or massage won’t cure and ones that have no physical cause may actually be a reaction to food, gluten in particular.

Some people find that European flour doesn’t cause the same problems as products made with American flour. One reason is that European flour, French in particular, has less gluten than American flour.

Greens support eye health with higher levels of lutein and zeaxanthin that help prevent cataracts and improve vision in other ways, too.

Greens lower the risk of colon cancer particularly kale and mustard greens, which belong to the same family as cabbage, broccoli and cauliflower.

Get Your Greens

Get Your Greens

Finding new ways to get your greens is worth the effort. You can hide them with the other fruits and vegetables in a smoothie, stir fry them, put them in soups or add them to your salad. No matter how you add greens to a diet, you’ll be adding more nutrients. Of course, the best way to eat greens is as fresh as possible and raw, but adding them at the last minute to stir fry or topping a cooked pizza with them, allowing the heat from the pizza to cook them, also preserves many of the nutrients.

Greens provide a powerhouse of nutrients.

Greens provide more nutrients per calorie than any other food. The darker the greens, the better in most cases. While almost all types of greens are packed full of goodies that will make your body say thank you, some are better than others. Iceberg lettuce, for example, doesn’t contain many nutrients and is mostly water, so replacing it with Romaine lettuce might be a better choice. Dark leafy greens, such as spinach or kale provide excellent sources of iron, potassium, magnesium, calcium and other mineral. They also contain phytonutrients, vitamins K, C, E and B vitamins and may even have a small amount of Omega-3 fatty acids.

Greens are low in calories and fill you up without filling you out.

Eating a huge salad of mixed greens and other vegetables can be an entire meal for some people. For those who still want meat, adding bits of chicken or other animal protein is a topper that makes it a complete meal. Others will find adding plant protein, such as pumpkin seeds, chick peas or even roasted portabella mushrooms. Some greens, such as arugula are higher in protein. You’ll be able to eat a huge salad and the most fattening part will be the dressing.

Greens contain a high amount of vitamin K.

Vitamin K is a vital, often overlooked nutrient that does so much for your body. Vitamin K helps regulate blood clotting, prevent osteoporosis, might be a preventative for diseases such as arthritis by reducing inflammation and can help prevent build up of plaque in the arteries. Kale is one excellent source. What used to be a decoration for salad bars is now praised as one of the miracle foods. It’s a great addition to a salad, stir fry or other type of cooking and is the secret ingredient in the Zuppa Toscana at Olive Garden. YUM!

Mustard greens and kale are two greens that can help you lower your bad cholesterol by forcing the liver to use up the cholesterol to make bile that binds with the fibers in these foods.

Greens help boost bone health with their high levels of calcium. The more bitter the taste of the green, normally the higher the calcium level.

Greens support eye health with higher levels of lutein and zeaxanthin that help prevent cataracts and improve vision in other ways, too.

Greens lower the risk of colon cancer particularly kale and mustard greens, which belong to the same family as cabbage, broccoli and cauliflower.

Want More Results in Less Time?

Try this workout using ForeverStrong Full-Body-Five Method, an Incredibly Easy Weight Lifting Method That Works

If you’ve already read the ForeverStrong Guide to Full Body Strength Training, you are probably thinking about incorporating the ForeverStrong Full-Body-Five into your workout program.

Armed with the knowledge that a full-body strength training program is the most significant change that you can make to your workout programs to get you the fastest results in the shortest time possible, you are ready to change up your routine.

You are ready to tone up, trim your waistline, strengthen your core and become stronger while burning off fat.

BUT…

You aren’t exactly sure what to do.

We get it.

Here at ForeverStrong, we are committed to helping you get in shape in the fastest time possible

and

helping you ditch your time-wasting workout that consists mostly of training specific body parts individually.

Let’s take some of the guesswork out of building your own full-body strength workout.

In this video, we are showcasing how we strategically use exercises that require as many muscles as possible to work together to lift the weight. This means that we design a workout based on movement, not muscles.

It’s an incredibly easy strength training workout that works for busy people.

All you will need is

  • a pair of heavy kettlebells, or a barbell
  • a suspension trainer.

A full body strength training workout needs to utilize many muscle groups at a time for each movement.

Notice how we use ALL 5 of the following functional movements in this workout session:

1.) An Upper Body Push: Pushups 5 Sets of 5-8 Reps

2.) A Upper Body Pull: Suspended Single Arm Row 5 Sets of 5-8 Reps

3.) A Lower Body Pull (or hinge): Kettlebell Deadlift 5 Sets of 5-8 Reps

4.) A Lower Body Push: Suspended Lunge 5 Sets of 5-8 Reps

5.) A Tension Drill or Carry: Suitcase Walk & Hollow Rocks 5 Sets of :30 Intervals 

You can perform the above workout in a circuit, with a 30-45 second rest between each set.

 

As a review, if your workout included one exercise from each category above, you have a complete full body strength training workout. At ForeverStrong, we call this the ‘Full-Body-Five’.

Workouts like these, when part of a comprehensive program boast the following benefits:

  1. Fewer individual exercises means shorter workouts.
  2. Create lean body mass faster.
  3. Become stronger.
  4. Burn more calories in less time.
  5. Reduce risk of straining muscles and/or becoming excessively sore.
  6. Strengthen your core.

 

Want More Results in Less Time? Try this workout using ForeverStrong Full-Body-Five Method, an Incredibly Easy Weight Lifting Method That Works

The ForeverStrong Full-Body Five method is one of three breakthrough components of the ForeverStrong Fitness Formula. For more information about how to finally achieve the body you’ve always wanted with ForeverStrong call us at 301-452-5547 to schedule a complimentary consultation. We’ve helped hundreds of people in Fulton, Columbia, Clarksville, Highland, Laurel and Howard County and we’d love to help you too.

An Incredibly Easy Strength Training Method That Works For Busy People

If you want to tone up, trim your waistline, strengthen your core and become stronger while burning off fat, this strength training article is for you.

If you aren’t 100% certain that lifting weights is helping you get the body you want, then you should definitely read this article.

If you need to get in shape in the fastest time possible but your strength training workout consists mostly of training specific body parts i.e. arms and core, then you NEED to read this article.

This article will teach you the difference between Body Part Strength Training and Full Body Strength Training.

Learning how to do full body strength training will be the most significant change that you can make to your workout programs to get you the fastest results in the shortest time possible.

What is Body Part Strength Training?

If your lifting sessions target just one or two specific muscle groups each session, then you are doing body part strength training.

Examples of Body Part Strength Routines:

Example #1

After your cardio, you hit the weight room to work “arms” and “core”.

Example #2

an example of body part strength training

This typical strength training session could look something like this:

Lat Pull Down Machine: 3 Sets of 15

Bicep Curls: 3 Sets of 15

Chest Fly Machine: 3 Sets of 15

Triceps Kickbacks: 3 Sets of 15

Crunches: 3 Sets of 15

Bicycle Crunches: 3 Sets of 15

Example #3

If you are a more experienced gym goer, it might look something like this:

Monday: Back and Biceps Day

Tuesday: Cardio & Core

Wednesday: Chest and Triceps Day

Thursday: Cardio and Core

Friday: Leg Day

Saturday: Cardio & Core

Although body part focused weightlifting is common,  it’s a time-waster for most of the people I meet. Like you, the people who are attracted to my program are very busy and don’t have a lot of time to dedicate to exercise. Yet, you still want to get remarkable results from the time you invest in training, right? 

Here are a few reasons why body part training isn’t working for you:

First, it’s very time-consuming to do: it requires 3-5 days a week of strength training plus another 2-3 days a week of cardio. To get the benefits of this type of workout program you would need to spend a minimum of 10 hours a week in the gym.

Second, it’s not making a significant contribution to fat loss. Single joint movements, like bicep curls, won’t create a great enough energy expenditure to help you burn stubborn body fat. Simply put, you could spend an hour in the gym doing body part strength training and not see any body fat reduction.

Third, it creates excessive soreness that can make it very hard to get through daily tasks. This is because in order to stimulate the individual muscle group to grow, you have to train it to failure. This “failure” goal of training creates a great deal of isolated muscle soreness and stiffness for 2-3 days after each workout. Being stiff or sore all the time will make you more likely to skip workouts or just give up altogether.

There is a better way to use weights to help you burn fat, tone up, become stronger, flatten your tummy, and get the body you want. It’s full body strength training. I’ve been using the ‘Full-Body-Five’ with my clients successfully for years and the results are amazing!

The ForeverStrong Guide to Full Body Strength Training

Instead of working out individual muscle groups, we strategically use exercises that require as many muscles as possible to work together to lift the weight. This means that we design a workout based on movement, not muscles. This results in an incredibly easy weight lifting method that works for busy people.

Compound exercises like squats, deadlifts and pull-ups require more muscle groups to engage and work together in order to perform the lift. This requires a greater amount of effort to execute the lift and results in an increased amount of work performed during the workout.

A full body strength training workout utilizes many muscle groups at a time to perform ALL 5 of the following functional movements EVERY session. Use this list as your workout guide:

Kelly Scott Performing Full Body Strength Training Methods
(image: Kelly Scott Performing Full Body Strength Training Methods)

1.) An Upper Body Push

(Examples: Kettlebell Overhead Press, Bench Press, Pushups)

2.) A Upper Body Pull

(Examples: Chin-ups, Bent Row, Inverted or Suspended Row)

3.) A Lower Body Pull (or hinge)

(Examples: Deadlift, Hip-Bridges or Thrusters, Kettlebell Swing)

4.) A Lower Body Push

(Examples: Squats, Step Ups, Lunges)

5.) A Tension Drill or Carry

(Examples: Hard-style Planks, Farmer’s Walks, Turkish Getups)

If your workout included one exercise from each category above, you have a complete full body strength training workout. At ForeverStrong, we call this the ‘Full-Body-Five’.

7 Surprising Benefits of Full Body Strength Training:Cheat Time with this strength training timesaver

  1. Fewer individual exercises means shorter workouts. When you’re short on time, you can get more work done in less time, because you’re multi-tasking your workout instead of single-tasking.
  2. Create lean body mass faster. Full body workouts can build more muscle by targeting any given muscle group at almost every workout. This creates a greater demand on the muscles to repair, rebuild and improve more frequently than body part workouts.
  3. Become stronger. If your goal is to become functionally stronger, movements that require you to use more weight will help you get stronger. Compound movements that are “heavy” require more major muscle groups to execute. After just a few weeks of full body workouts, everyday tasks like picking up heavy items from the ground and carrying them will become easier.
  4. Burn more calories in less time. When major muscle groups work together in compound exercises, like swings and squats, a greater energy demand is placed on your metabolism than isolation exercises like bicep curls.  Simply put, it takes more energy to require lots of big muscles to work together than it does to work smaller muscles isolated in one location. More energy expended equals more calories burned.
  5. Reduce risk of straining muscles and/or becoming excessively sore. With body part training, in order to get enough work to stimulate the muscle to grow, you need to train the muscle to failure. This causes severe microtrauma to the muscle and results in extreme post-workout soreness. You will not have time to do as many repetitions of each exercise during a full body body workout as you do during a body part workout, so you are less likely to over-train muscles. This also prevents repetitive stress injuries that can occur when you only work one area of the body over and over.
  6. Strengthen your core. Performing full body movements requires core engagement during every lift. This means that each and every movement you do is activating your abs, glutes, pelvic floor muscles and helping them get stronger.  Your entire core is being worked without having to do extra crunches.

Before You Begin

Ready to get started? There are a few considerations when beginning a full-body strength program.

Make sure you invest time in learning the proper form. Lifting heavier weights requires skill and takes time for you to become proficient. Look for a coach who focuses on technique, not just hard work.

The process of learning compound movements could expose dysfunctional movement patterns. This sounds bad, but it’s actually a good thing. If you have limited range of motion in some joints, undiscovered orthopedic issues, or your strength is not balanced, compound movements will expose these deficiencies. In these cases, a corrective movement strategy can supplement your workout routine to help you improve the quality of your movements, reduce your risk of injury and help you reach your goals faster.

Want More Results in Less Time? Use the ForeverStrong Full-Body-Five Method, an Incredibly Easy Weight Lifting Method That Works

If you need to get into shape, become stronger, fitter, have more muscle tone, trim inches from your waistline and strengthen your core in the fastest time possible but don’t have a lot of time in your schedule for exercise, start a full body workout program.

Learn how to safely perform compound movements with weights like Deadlifts, Goblet Squats, Inverted Rows, Pushups, and Turkish Getups.

Design your workouts with big movements and forget about which muscle group you are working. Create every workout using the ForeverStrong Full-Body-Five method: an upper body “push”, an upper body “pull”, a lower body “push”, a lower body “pull” and a tension drill or carry.

The ForeverStrong Full-Body Five method is one of three breakthrough components of the ForeverStrong Fitness Formula. For more information about how to finally achieve the body you’ve always wanted with ForeverStrong call us at 301-452-5547 to schedule a complimentary consultation. We’ve helped hundreds of people in Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville,  Woodstock,  Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and we’d love to help you too.

Tomorrow Never Comes

Chris COTM Pose

When it comes to getting yourself to the gym or practicing healthier eating habits, do you ever just tell yourself you’ll start tomorrow, next Monday, or next month? It’s called procrastination and it’s one of those stories that Chris knows pretty well.

“The body is a wonderful thing.” We couldn’t have said it better than Chris. The body is indeed a wonderful thing, yet it’s all too easy to make excuses and put our wonderful body at the bottom of our priority list.

In the span of six months, we’ve witnessed Chris do such an outstanding job to turn things around for herself. She is committed to a routine and is now focused on her health and physical wellbeing.

Chris’ Challenges

Chris, 49 began experiencing pains that accompanied aging. Her metabolism changed, she hit the highest weight in her life, her knees hurt to walk, her energy level decreased and everything in general just seemed…well, harder. Although Chris was feeling the “blues” when her knees were hurting and her weight increased, her desire to do something about it decreased. Instead of helping herself, she took the familiar route and buried herself in work. And the thing is, Chris is far from lazy. She admits to being a workaholic with a lifelong habit of putting others’ emergencies above her own.

Chris’ Results

Chris started training ForeverStrong in October 2014. Since then, she’s made remarkable progress. Here are the pictures to prove it:

 

Toibero Transformation 2016

 

In regard to her strength training, Chris has made dramatic increases. She says she’s been a jock pretty much all her life so when she started with us she was pressing 20 pounds overhead (this is a very strong start). Now she’s pressing 35 pounds!

Chris, Kelly Jess
Chris and Jess are such an incredible mother-daughter team that we chose both of them as our Clients of The Month for April. Above, Kelly presents Chris and Jess with their $50 SpaFinder gift cards.

She started out strong with presses, but couldn’t squat back in October. We progressed her without weight because of her knee issues, but now more than 6 months later she can squat with 50 pounds. She also started deadlifts at 70 pounds and doubled in weight — she can lift 140 pounds today! Go Chris!

 

In Chris’ Words

“I would never have believed I would ever have full range of motion in my knees ever again. But with strength training, I believe the muscular support to the knee has given me a new lease of life. The weight that has disappeared through common sense, eating and strength work is phenomenal and I feel awesome!… The personalized training plan is simple — not easy — but simple for me to succeed.”

 

Chris’ Advice

“What are you waiting for? Your life is more important than [your work]. Where is the time for YOU in all of this? Stop making excuses and take the first step because once you do, you just may never look back!”

Congratulations, Chris! You are ForeverStrong and we know YOU won’t be looking back! We have seen you grow into such a strong, determined, and admirable woman!

Stop telling yourself that you’ll start tomorrow because tomorrow may never come. We can help you so give us a call at 301-452-5547 to schedule your complimentary fitness consultation.


 

Kelly Scott’s ForeverStrong Story

Homeless. Living out of my car. No family. No friends. Struggling as as a new bartender and barely getting by.

That was me about 10 years ago.

Scared but determined, I had just walked away from a religion that had controlled every aspect of my life…leaving behind, my family, my husband, my job, and everything I had known for 28 years.

Where did I get that inner strength to make such a bold move?

I credit Jack Canfield’s book, The Success Principles. It helped me find my true self and create a plan of action to build a new life—one that allowed me to express who I am and find my niche in the real world.

Working my way through Canfield’s principles, I began a new journey to fulfill my passion for helping others. I apprenticed as a personal trainer and became certified in physical fitness and kettlebell training.

Slowly, I built a client base. Applying those same principles of success that worked for me, I helped people overcome personal barriers that prevent them from being healthy. I carefully designed a custom fitness routine for each to help them lose weight, gain strength, and feel better. My clients were having fun. They were seeing results. But best of all, they kept coming back. My new personal training business was taking off.

It soon became apparent that what I had built was more than just a business. I had a new set of friends. I had a family once again—a family of women and men, who just like me, want to become and stay…ForeverStrong.

ForeverStrong was born out of my re-engineered life. It is a testament that you can change, that you can reinvent yourself. You can become healthier, happier, stronger, slimmer, better.

ForeverStrong is a journey. If you are ready to leave behind the fear and the guilt, and do something beneficial for yourself, we invite you to travel with us down the road to better health. I will be your guide, and the ForeverStrong family will be your travel companions, helping you stay on track.

ForeverStrong. It is my mantra. It is my promise. It is my purpose in life.

It’s never too late to become ForeverStrong.

Committed to YOUR journey,

Kelly Scott, Owner of Fulton Kettlebell and Creator of the ForeverStrong Fitness System

 

This is my story and I want you to be a part of my journey too. Join me and train ForeverStrong to start your own path to your personal fitness goal!

 

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Be Forever Balanced

Christine Client of The MonthSometimes we let stress get the best of us. It may cause us to eat poorly, feel down and make excuses to not be active.

Christine, 50, can attest to this and said that the last few years have been a journey to balance. Christine, who said she is heavier and weaker than when she was younger, had lost a lot of strength and mobility (she used to be a volleyball player). She acknowledges how stress negatively affects her well being, so to handle it better, she finds the time to take walks, practice yoga and train ForeverStrong.

“ForeverStrong was the missing piece to help me feel more balanced. [I’m looking] for a lifestyle I can maintain long-term,” Christine said.

Christine’s Challenges

Christine admitted that it’s definitely a slippery slope when she gets overworked or stressed. Her knee and leg issues certainly don’t help make things easier.

Christine’s Results

Since training with us, Christine’s chiropractor of 13 years said her hip mobility and back have improved. Her overall strength has increased and she says ForeverStrong is a great complement to her bikram yoga practice (she’s more aware of how she engages her core and other muscles as she moves through poses).

We have also been able to modify Christine’s program to accommodate her knee and leg issues without halting any progress. Don’t believe it?Christine's Overhead Press

In just two months, Christine doubled the number of reps she could press overhead with 50 pounds. She also started off doing five step ups and lunges per leg and now she can do 15 of each on both legs. And let’s talk about her deadlifts… Christine hit a personal record of 18 deadlifts using 144 pounds — it’s definitely time to move Christine’s weights up!

So what’s next? We’ll make those deadlifts heavier and we’ll give her more single leg work (adding weight to those lunges) to help rehabilitate her hips and knees.

Christine's Client of the Month Reward
Kelly Scott rewards Christine with a $50 Spafinder giftcard.

In Christine’s Words

“ForeverStrong gives me the best of both personal and group training. The trainers are super to work with and the workouts themselves are very efficient in increasing strength and endurance. The energy of the studio is very uplifting and positive. [Without ForeverStrong], I think I would be facing more issues with my weight and therefore my self image. It has helped me both physically and mentally.”

Christine’s Advice

If Christine could go back in time, she would have told herself sooner the benefits of training ForeverStrong (the ability to regain strength and mobility, the efficient use of time and feeling better overall). If you’re busy like she is, “The gain for the time investment is huge,” Christine said.

Congratulations, Christine! You are ForeverStrong. You are an excellent example of how to be a better balanced individual. You certainly inspire us by the fact that you put your well-being first!

If you are looking for something to balance out the stress in your life, or if you haven’t discovered the missing piece to your fitness routine, you can let us help you by calling 301-452-5547 to schedule your complimentary fitness consultation.


Who Am I?

Who am I

What’s your self definition as it relates to your health and your lifestyle? What are the values that weigh in on the choices you make for the way you care for your body and view yourself?

Research shows that how you define yourself makes it easier to both embrace new habits and to pick up after a challenge to your routine.

Tips when creating your fitness self-identity:

  • When creating your self-identity, having a coach or friend help you refine your statement can help get clarity.
  • Focus on what you want to be, not what you don’t want to be.
  • Your self-identity should embrace who you are today, but leave room to grow into who you want to be.
  • Think with a bigger purpose, a higher calling, something worth standing up for.
  • Your self definition should be so compelling that it should give you a sense that your being pulled towards you goals, rather than pushing hard to get them.
  • Be specific. If you feel stuck or unmotivated, then perhaps your identity or self definition isn’t clear enough to pull you toward your goal.
  • Once you’ve honed your statement, printed it out and framed it, put it somewhere where you will be reminded of it often.

Benefits from creating a fitness self-identity:

  • Provides a stronghold to combat complacency and boredom
  • Fortifies your determination to succeed despite obstacles
  • Develops a sense of pride, ownership and achievement about what you are
  • Takes the need for will power out of the equation because you’ll find it pleasurable to live up to your name.

When it comes to your fitness, there are three areas where you can define your self-identity. Take a few minutes, close your eyes and give these exercises some time. It will be well worth your time. Write something that you’d be happy introducing your self as. Whatever resonates with you (which is unique to you) will help you to define the lifestyle you are creating by making small changes that will add up over time.

 

Your Food Self-Identity

Consider the relationship you would like to have with food.  Do you eat mostly healthy?  Do you stress about food and think about it a lot, or are you more relaxed? Are you a fine diner? Or a grazer?Healthy Bite

Consider the traits of your relationship with food, and write them down.

You may ask yourself, “How do those traits define my relationship with food?” Your goal is to create an “I am” statement that expresses these ideas as simply as possible.

Example:

My personal statement is: I am a healthy foodie.

Possible examples for you could be: “I am a carefree, healthy eater,” “I am a vegan,” “I’m a conscientious carnivore,” “I am a moderation junkie.”

 

Your Activity Self-Identity

How you define yourself impacts your behavior.  Let’s apply this to body.

Example:

My personal self identity statement is: I am a hardcore lifter.

Possible examples for you could be: “I am an athlete,” “I am a swimmer,” or “I am a kettlebell swinger.”

Take a look how these statements are similar, but have different meanings:

”I like to run outdoors” vs. “I am a trail runner” or “I like to take yoga classes” vs. “I am a yogi.”

 

Your Lifestyle Self-Identity

Healthy, Active and Happy How you define yourself matters, and will impact your lifestyle when it comes to your body, how you treat it, and what you prioritize.  Again, think of some  and list them here. Now, looking at those attributes: how can those define your relationship with your body/activity? Your goal is to create an “I am” statement that encapsulates these ideas as simply as possible.

Example:

My personal lifestyle statement is: I am an active leader in health and fitness.


Possible examples for you: “I am a thinker,” “I am a compassionate friend,” “I am a role model, ” or “I am an adventurer.”

This is your opportunity to build a statement that expresses your bigger purpose.

Once you have taken the first shot at these exercises, run them by a friend or accountability partner. Then after honing your statement, print it out, frame it and put it somewhere where you will be reminded of it often.

Here’s a great example of the self-identity statement that I had the privilege of helping one of my clients create during the third week of my Healthy Habits Coaching Program:

Who Am I
Pictured above is one of my client’s “I am” statement that I helped her create. Her statement reads: “I am a mindful eater, active, an energetic student of movement.” After creating it, she printed and posted it on her mirror so she could see it everyday!

 

With your new definitions in mind, consider challenges you might face in the future. How can your new definition help you to navigate those challenges when they arise again? Envision the circumstance, and say your definition to yourself while considering it: “I am a _________. I wonder how I will manage this?”

We delve deeper into this subject and get very up-close and personal with it during our 12-Week Healthy Habits Coaching program. For more information about my Healthy Habits Coaching Program can be found here.

Join the ForeverStrong community and discover more about yourself than you ever thought you would know!


Saved By The Bell

Jessica H Client of the MonthWhen does metabolism become a dirty word? For many of us, it happened after turning 35. It was the change in Jessica’s metabolism when she hit 40 that shocked her the most. “Aging added a whole new obstacle to keeping fit and keeping the weight off,” Jessica said.

Jessica, 47 and a mother of three juggles projects between work and graduate school. She feared joining a gym because she felt she would become bored or discouraged. She was also skeptical about investing in a membership that would eventually become meaningless after the New Year’s Resolution mentality phased out.

But Jessica was so attracted to the idea of kettlebells that she couldn’t resist trying them out at at our studio. For two years now, she has been consistently training and has reaped the benefits.

Challenges

Jessica told us that being older, she has to really work hard at it to see positive results. Fortunately for Jessica, her determination trumps any laziness. “It would have been really hard if I hadn’t been determined to do something about it. Being in shape just by virtue of your age makes you lazy and not appreciative of your overall fitness and health,” she said.

ResultsJessica H Client of The Month Overhead Press

Fifteen months ago Jessica was doing overhead presses with a 10-pound bell — today she’s pressing 20 pounds heavier. Fifteen months ago Jessica was deadlifting 80 pounds — today she’s lifting 64 pounds heavier. Fifteen months ago Jessica didn’t know how to snatch — today she can perform 100 snatches in 5 minutes with a 20-pound bell. That’s some serious power. Her new goal is to perform unassisted pull-ups — we know her results will be impressive.

“I’m fairly sure that I wouldn’t have the strength and stamina for doing all the other things in life that I still need to do. Such as moving my house last summer. I was much more fit and strong — and knew how to properly lift and work with my core. Little things like that have benefits all the time,” Jessica said.

In Jessica’s Words

“ForeverStrong makes you focus on achieving goals incrementally, which is the best and safest way to get there. If it were all given to you overnight — instant gratification — it wouldn’t be as satisfying. I know it was my hard work and effort that resulted in the progression up with weights, reps, new skills, and more.”

“If I didn’t join ForeverStrong, I imagine that I’d still be struggling to maintain my weight solely through cardio and diet. I definitely would not have changed my fat-to-muscle ratio enough to help my metabolism.”

Jessica’s Advice

Jessica H SpaFinder Giftcard
Kelly Scott rewards Jessica with a $50 SpaFinder giftcard.

Jessica knows that strength training is a valuable addition at any stage in life. “ForeverStrong can be life-transforming if given the chance. Don’t be intimidated by it all!” exclaimed Jessica.

Congratulations, Jessica! You are ForeverStrong. You are wise, determined and inspiring. We know the hard work you put into the studio will benefit you for a lifetime.

If you’re looking to add strength training to your routine, but are making the usual excuses of being too busy or too tired…Jessica has been through the same phase. But she realized what she needed to do to make a change in her life and so should you. You heard it from Jessica — strength training is valuable at any stage in life. You can let us help you by calling 301-452-5547 to schedule your complimentary fitness consultation.

 

 


 

3 Reasons Why Losing Weight Fast is a Bad Idea

Fast Weight Loss leads to FrustrationPlease don’t hurt yourself trying to lose weight. We don’t have to look far to find someone who is on a diet, or thinking about starting a diet.  In fact, a recent Gallup survey noted 45% of Americans are trying to lose weight.

We also don’t have to look very far to find a new ‘revolutionary’ weight-loss program that promises super-fast and super-easy results.  Many times, these ‘revolutionary’ weight-loss programs deliver shocking short-term results.

Before I continue, let me specify what I’m referring to as “fast weight loss.” This is any program that results in weight loss greater than one to two pounds per week.

Why is this type of weight loss program a bad idea?

The problem with fast weight loss (and the reason it never works in the long run) is that your body isn’t designed to lose weight fast. As soon as you try to do it, some significant changes happen in your body.

1.  Your Hormones are signaled by your fat

  • Not all body fat is bad for you, and ALL of it has a purpose.
  • Stored body fat is in direct proportion to a hormone called leptin.  This hormone controls appetite, modulates metabolism and promotes fat burning.
  • When fat levels drop quickly, leptin levels drop quickly as well, and your body is triggered to believe you are starving.  That shuts down systems and makes your body do everything it can to conserve energy and stop you from losing more weight.

2.  Nutritional deficiency from fast weight loss

  • Restrictive, extreme low-calorie diets are usually deficient in necessary vitamins/minerals.
  • Lack of vitamins leads to unhealthy skin, hair, and nails… along with a suppressed immune system.  That means you’re more likely to get, and stay, sick. Then, your workouts, become less productive, or even skipped, further halting your weight loss efforts.
  • Lack of minerals can lead to irregular heartbeat, muscle cramps and loss of bone mass. This can also inhibit your exercise routine, lead to premature fatigue and slow your recovery process.
  • Lack of adequate protein and amino acid intake can inhibit your muscle growth and possibly reduce your existing lean muscle mass. Since muscle is metabolically active tissue, your metabolism is powered by this precious tissue. When you lose muscle, your metabolism slows down and makes it even harder to keep the weight off.

3.  Psychological Complications from fast weight loss

  • Fast Weight Loss Diet ShakeSevere restriction is not sustainable in the long-term, and is known to lead dieters into a binge/restrict cycle – the body fighting with the mind to try to get enough nutrients to survive. It’s only a matter of time before your willpower breaks, and often leads to a pattern of binge eating followed by guilt, then emotionally driven guilt binge eating.
  • This cycle very often leads to severely disordered thinking about food and weight, and frequently into eating disorders like anorexia and bulimia.
  • Restrictive diets can become socially excluding – you’re so worried about your food that you’re not enjoying life with your family and friends.

The good news is weight loss and a life of healthy maintenance is possible but, you can’t do it by buying into the marketing promises put out by businesses intent on making a quick and easy profit.  Fast weight loss harms your body, it harms your mind, AND in 97% of cases it leads to regaining not only the weight you lost, but more weight on top of it (that’s leptin at work, trying to keep you safe!).

Want to lose weight, and keep it off for good?

Check out the new program that we are running  at ForeverStrong. Currently, we are on Week 4 (out of 12). I’ll be starting the 12-week  program again soon, where we’ll focus on establishing Healthy Habits and creating a road map to sane, slow, sustainable weight loss and lifetime weight maintenance. Click Here to find out more.

~By Kelly Scott 

Resource: Mayo Clinic

5 Ways to Create Habits that Last

~By Kelly Scotthealthy life

The Earlier the Better

Your willpower tends to be highest at the beginning of the day, so harness that energy and use it to your advantage.  Have a crockpot? Take a few minutes in the morning to prepare a crockpot meal for later. That way, you won’t be tempted to grab take- out later because there is a fresh, hot and healthy meal waiting for you.  The same goes for exercise. People who exercise first thing in the morning are more likely than evening exercisers to keep a consistent routine.

Make Habits Convenient

The more difficult or complicated your new habits are, the less likely you’ll be to keep them consistently. You will get more enjoyment out of the habits you’re trying to establish if the are:

  • simple
  • relatively easy and uncomplicated
  • scheduled on your calendar so it’s easier to make the time

Have Fun!

There are hundreds of options for becoming more active. You should do the ones that you get excited about. It doesn’t matter how “effective” any particular exercise is if you hate doing it.  Doing more of an activity you don’t enjoy will just lead to resentment and failure.  Instead, find activities that you actually enjoy doing and establish these as your habits!

Use Action Triggers

Triggers are things that automatically lead to something else happening.  A trigger you might have now would be something like: finish eating dinner, rinse plate and put in dishwasher.  So the rinsing of the plate was triggered by the finishing of a meal.  Similarly, see how you can tie new habits to other actions.  For example: include a 10 minute stroll at the end of lunchtime.  After a while, every time you eat lunch you’ll think to yourself: “I should take a quick walk now!”

Use Checklists

When it comes to changing your eating habits or even starting a new exercise routine, checklists will help make your habit easier to stick to. At the grocery store, Don’t leave having the food items you need to chance. Create a checklist of the foods that you need to stock in your refrigerator and pantry and print that list out every week when you go to the store. If you start a new exercise class, make list of the things you need to pack in your bag and check them off before you go. I learned this the hard way when twice I drove all the way to Baltimore for swim class and realized I forgot my swimsuit. Now I have a checklist.

Using these types of techniques to establish habits can be the difference between success and failure.  As you look to establish even more Healthy Habits, check out our new program we are currently running to help you do just that – set up healthy food and activity habits for weight loss and lifelong maintenance.  From nutritional guidance to help with self-care, managing stress and sleep, our Healthy Habits program has literally transformed lives!

If you are interested in our Healthy Habits Program and training the ForeverStrong method, call now at 301-452-5547 to schedule your complimentary fitness consultation! Through our personalized training program, we want to help you to become the best you can be!

 

 

Strength Training for Stronger Bones

Patti Sullivan Client of The Month“I was always healthy. I did everything you’re supposed to do for your bone health.” But the one component that Patti’s workout routine lacked was strength training. Patti, 51, told us that six years ago she was diagnosed with osteopenia. She had repeated low bone density scans, but “now after only one and a half years, the power of the ForeverStrong program has reversed that!” In addition to her already healthy and active lifestyle, it was the consistent and proper strength training that helped Patti get her DEXA scans back to normal.

Patti’s Challenges

“At first I didn’t know how to approach the ForeverStrong program, and I found it intimidating. I had a fear of failure, not liking it, not being good at it and most importantly, not connecting with the people,” Patti admitted. She had been looking for a place to feel comfortable and safe while working out and said, “it took a while, but I found that place in Fulton at ForeverStrong Health & Fitness.”

 “I feel very safe physically and emotionally here at the ForeverStrong studio. There is no negativity here — any negativity you try to bring to the studio will be squashed within five feet from the door! It is a great environment. The encouragement I’ve received to progress, and to be more confident in doing more than I ever thought I could is incredible,” said Patti.

Kelly Scott, owner and creator of the ForeverStrong Personalized Fitness System, has witnessed Patti’s remarkable growth over the years, “Patti now has all the confidence in the world.”

Patti’s Motivation

We asked Patti to choose a favorite part of her workouts…Her answer? “The people!”

“The clients are awesome and the trainers have become very dear friends of mine. I enjoy doing my workouts, but I wouldn’t do it if I didn’t like the people,” Patti explained. “The people make you want to come. You can swing weights anywhere but when you do it with great people you are going to work a lot harder!” Little does Patti know, her motivation and high spirits are what inspires everyone else in our studio. “Patti is like the energizer bunny,” Kelly claimed.

Patti’s Goals          Patti Sullivan Sullivan Swing

“The goals here are limitless. For every goal you reach there is something you can take beyond it.” Upon starting her training, Patti set a goal to become strong enough to pass the fitness standards required to become a ForeverStrong Kettlebell Instructor. Patti passed with flying colors by completing 100 snatches in five minutes with a 25-pound kettlebell! Patti also earned her HardStyle Kettlebell Instructor Certification (HKC).

Currently, Patti has a physical goal to do multiple chin-ups in a row. Another goal for Patti, set by Kelly, is to have Patti eventually push a 35-pound kettlebell over her head! Kelly has been constantly impressed with Patti’s positive attitude, improving health and her commitment that she is confident Patti will achieve these goals.

Commitment and dedication doesn’t stop at strength training. Patti said, “You can work as hard as you want, but if you don’t take care of your body with nutrition, then you will not get the long lasting effects of your training. I am embracing the whole body wellness concept even more now since the ForeverStrong program focuses on both the strength and nutrition components.”

“I really should drink more water though,” Patti laughed. Our instructors will be sure to help Patti with that!

Patti’s Results

As a certified ForeverStrong and HKC instructor, Patti is certainly a solid demonstration of hard work and strength.

“My quality of life has improved significantly,” said Patti. Reversed osteopenia, stronger bones, stronger muscles, better eating habits and continuous weight increases in her workouts — Patti breeds the success of a ForeverStrong student.

Patti's Client of The Month Award
Owner and Creator of the ForeverStrong Personalized Fitness System, Kelly Scott, rewards Patti Sullivan with a gift certificate to Fulton Station Jewelers.

Patti’s Words

“I truly believe I would still have osteopenia because as long as I looked prior to finding the ForeverStrong program, I could not find a program for strength training that worked for me. This program has added the strength component to my health that I lacked. I have also learned about nutrition on another level and incorporate that in my daily life.”

Congratulations Patti, you are ForeverStrong! We can’t wait until you’re doing 10 chin-ups and pressing MORE than 35 pounds overhead.

If you’re like Patti, the ForeverStrong program may just be for you. Find out today by scheduling a complimentary fitness consultation!

Combating Osteopenia and Osteoporosis

Healthy Bone vs. Unhealthy Bone
Healthy Bone vs. Bone Loss

“Five years ago, I was diagnosed with osteopenia,” Allison* (alias) confides.  “I was shocked.”  Allison was so shocked, in fact, that she refused to believe the results of her DEXA scan, chocking the low numbers up to lab error.  

But, two years later, the outcome of a second DEXA scan matched the first.  “I had to accept the results as true,” Allison admits.  However, Allison was still flummoxed over the diagnosis as three more years of bone scans continued to show decreasing bone density.  “My vitamin D levels were consistently in the normal range, and I exercised routinely.”

Looking for a solution that didn’t involve pharmaceuticals, Allison decided to address the one element missing from her fitness regimen.  “The one component my workout lacked was strength training.   I just didn’t know how to approach it, and I found it intimidating.”

Allison isn’t alone.  A recent survey by the Center for Disease Control found that while fifty-two percent of Americans get the recommended level of aerobic exercise (running, walking, swimming, biking, etc.), only about one in five are strength training regularly.  And, while aerobic exercise may be great for improving cardiovascular health, it does little to reverse bone density loss as we age.

Strength training, however, increases bone density and can reverse the effects of osteopenia and even osteoporosis, a fact Allison happily discovered when she joined the ForeverStrong program in Fulton, MD. “After only a year and a half of working out at ForeverStrong, my last DEXA scan came back normal.”

Allison’s results aren’t unique. Study after study shows that strength training can prevent and even reverse bone density loss. So, why are so few Americans strength training on a regular basis, especially given the fact that one in two women and one in five men over the age of fifty qualify for a diagnosis of osteopenia?  Is it a lack of knowledge about osteopenia?  Unaware of the benefits of strength training?  Or, confusion over how to manage, or prevent, bone density loss?

Likely, it’s an imperfect triad of all three, and this article seeks to clear up some of the confusion and misnomers about osteopenia and osteoporosis as well as show how a regular strength training routine can help you combat the bone loss that comes with aging.

Hunched back
Osteoporosis can greatly affect one’s posture.

Osteopenia Fact:  “Osteopenia is not osteoporosis.”

But, osteopenia is a precursor to osteoporosis.  Just like osteoporosis, osteopenia means your bone density is less than what it should be though the bone loss is not as severe as in a case of osteoporosis.

There are no outward symptoms of osteopenia, and like Allison, many people are shocked by their first bone density scans.  But, osteopenia isn’t a disease; it’s a warning sign.  Osteopenia provides an opportunity to reevaluate your lifestyle and help you prevent a full-blown case of osteoporosis.

Doctors recommend replacing soft drinks with green tea, consuming adequate amounts of calcium and vitamin D, and strength training.  Two to three strength training sessions per week will do it.  Dr. Christiane Northrup recommends working with a certified instructor to make sure you’re strength training safely and with proper form.

Allison did, and it worked wonders for her.

Osteopenia Fiction:  “Medication is the best way to combat bone density loss.”

Current osteopenia and osteoporosis medications, like Fosamax, don’t exactly increase bone density, at least not in the way you’d expect. Your body produces two types of bone cells which work together to keep your skeleton healthy.  Osteoclasts remove worn or damaged bone while osteoblasts create new bone to take the damaged bone’s place.

As we age, osteoclasts start working overtime, chomping up old bone faster than our osteoblasts can replace it.  But, Fosamax and other bone density meds, don’t increase osteoblast production.   Instead, these medications inhibit osteoclast activity.  So, your bone density may technically increase, but you’re walking around on worn and damaged bone, and you’re still at a high risk for fracture.

Strength training, on the other hand, dampens osteoclast activity while boosting osteoblast productivity, especially when paired with a diet high in calcium and vitamin D.    Dr. Miriam Nelson of Tufts University has conducted numerous studies that show strength training can reverse bone loss.  The participants in Dr. Nelson’s studies, aged 50-70, improved their strength, lost body fat, and increased their bone density.

“It’s never too late to start exercising,” Dr. Nelson recommends.  “Even in your nineties, the benefits of strength training are there.  It’s quite remarkable.”

Osteopenia Fact:   “Having a low body weight and lithe frame puts you at a higher risk for osteopenia and osteoporosis.”

So does being female, having fair skin, red or blond hair, and blue eyes.  Genetically, the fair complected have less collagen in their bones.  And, those with less body fat or lighter frames have less bone to lose.

Note to Elle Macpherson and Heidi Klum: it’s time to hit the gym.

Likewise, all you marathon fanatics and Ironmen triathletes.  Don’t start thinking that the ruthless endurance routine you started in your twenties or thirties is going to keep you safe from bone loss in your fifties and sixties.  Quite the opposite, in fact.  All the pounding your legs took from overtraining  likely created multiple minor stress fractures and impaired your bone’s ability to absorb the minerals it needs to repair itself.

Remember all those strength training days you skipped, so you could get in an extra swim, ride, or run?  Turns out they were important after all.  But, no worries.  Starting a strength program now can get you back on track.  And, if preventing bone loss is not enough to get you in the gym, strength training can also lower your marathon and triathlon times.

I have your attention now, don’t I?

Osteopenia Fiction:  “Bone density loss only affects women.”

Man more likely to break a bone
Men over the age of fifty are more likely to break a bone because of osteoporosis than to be diagnosed with prostate cancer.

Not so fast, guys….Twenty percent of new osteopenia diagnoses are men, and one in four men over the age of fifty will break a bone due to osteoporosis.   In fact, men over the age of fifty are more likely to break a bone because of osteoporosis than to be diagnosed with prostate cancer.

Yes, it’s true that estrogen loss after menopause leads to bone loss in women.  Estrogen acts as a protective factor against overstimulated osteoclasts.  But, guess what!  Testosterone performs the same function in men, and just as estrogen levels decline with age in women, testosterone levels drop for aging men.

Lucky for men, strength training provides the same bone loss reversal benefits as it does for women.  A University of Arizona study in 2009 found that men diagnosed with osteopenia who participated in a high-intensity resistance training program slowed their bone loss or, in many cases, increased their bone mineral density.

Osteopenia Fact:  “A sedentary lifestyle puts you at a higher risk for bone loss.”

Admit it.  As soon as I called out Elle Macpherson and Heidi Klum, you thought you were in the clear.  But, if you spend the majority of your day sitting (and who doesn’t in this office-driven economy of ours), your bones are missing out on the extra workout they get from just being on your feet.

Just standing and walking around provides bones with a good weight-bearing exercise that stimulates osteoblast activity.  But, if your day is anything like the average American’s, you spend an hour or so sitting in traffic and eight or so hours sitting at your desk before you spend a few hours sitting in front of the television to wind down and seven hours  completely horizontal while you sleep.  All-in-all, you’re spending less than four hours on your feet per day which is a recipe for osteopenia and osteoporosis later in life.

If you lead a sedentary lifestyle, it’s even more important that you incorporate strength training into your weekly routine.  In fact, a study performed by Polaris Healthcare attributed the increase in men being diagnosed with osteoporosis with too much sitting and too little exercise.

Osteopenia Fiction:  “Osteopenia is something only the elderly need to worry about.”

When it comes to bone density loss, prevention is the name of the game, and the healthier your bones are in your twenties, thirties, and forties, the healthier they’ll be in your fifties, sixties, and beyond.   In fact, for best preventative results against bone loss, many physicians recommend beginning strength training during adolescence.  Think of your bones like a retirement account.  The earlier you start contributing, the bigger the payout in the end.

But, like Dr. Nelson said, it’s never too late to strength training.  And, strength training is one of the most beneficial measures you can take to help prevent bone loss.  Women, men, young, old, models, runners, triathletes, blonds, thin, sedentary:  nobody is immune from osteopenia and osteoporosis.

Incorporating strength training now can help you prevent osteoporosis and reverse bone loss.  “For five years I had repeated low bone density scans, and after only one and a half years, that has been reversed,” says a happy Allison.  “The power of the program!”

Start incorporating the ForeverStrong Personalized Fitness System into your routine to prevent or even reverse bone density loss. Call us today at 301-452-5547 to schedule your free physical fitness diagnostic with Kelly Scott, creator and owner of the ForeverStrong Personalized Fitness System. Together, we can combat osteopenia and osteoporosis with an exercise program that’s right for you.

The top 10 reasons to choose the ForeverStrong™ Personalized Fitness System.

top ten banner

1. We design a fitness program for you, not for a group.

Don’t leave your progress to chance with a random “workout of the day” which you get at most gyms. With our ForeverStrong™ personalized fitness system, you get a progressive strength and movement program with varying levels of volume & intensity that have been tested, refined, and proven to get you the best results.  Then, as your strength and mobility improve, we incorporate more challenging drills to take you to the next level.  Plus, our fast-paced, metabolic conditioning workouts will send your metabolism into overdrive.

Bottom Line: At ForeverStrong, you get a personalized program that will deliver jaw-dropping results in the shortest amount of time.

2. Fitness is personal, so our sessions are too.

Who wants to get lost in one of those crowded “boot camps” with 50+ people? Even fitness classes with only 10-15 people don’t offer much one-on-one support. That’s why we limit our studio membership and keep our ForeverStrong™ personalized training sessions small. This ensures you get the individual attention you need to train safely and effectively.

Bottom Line: At ForeverStrong, our laser-focused attention keeps you on track to get your desired results.

3. You will learn the right techniques, right from the start.

Like any other skill, strength training movement needs to be carefully crafted.  So, unlike some places that just throw you into a group class on day one, our ForeverStrong™ personalized fitness system, requires you to complete our starter sessions to ensure you master the skills needed to train safely. You’ll learn weight lifting fundamentals and Hardstyle techniques that provide a solid foundation from which to build your strength and conditioning so you can join shared sessions of other clients.

Bottom Line: At ForeverStrong, our expert trainers will teach you the correct movements that you need to get strong, and stay strong.

4. We lead by example.

Our certified instructors live and breathe this stuff. They know how to coach you through each training session, provide cues for proper body mechanics, correct exercise form, and select progressions or regressions based on your individual level of strength.  Each of our instructors is a certified personal trainer, certified kettlebell instructor, certified in CPR, and certified in the ForeverStrong™ fitness system. To stay current and provide the highest quality of client service, they are also required to take continuing education classes and training sessions.

Bottom Line: At ForeverStrong, you can be assured that you are in qualified hands, maximizing your investment in your health.

5. We help you develop healthy habits that promote permanent results.

There’s a saying “abs are made in the kitchen.”  We embrace this mantra and provide proper nutritional counseling to support you while on the ForeverStrong™ personalized fitness program. Healthy Habits Coaching is a structured, personalized support program that includes daily check-ins with your coach and personal coaching calls. Healthy Habits Coaching is included in your ForeverStrong™ Personalized Fitness Program.

Bottom Line: At ForeverStrong, we’ll help you maintain accountability for good nutrition while you work toward your fitness goals!

6. We get to know you, before creating a plan for you.

We don’t offer a “one size fits all” training package.  Each and every one of you is unique with individual backgrounds, goals, and interests.  Whether you want to build stamina, move better, lose weight, increase strength or just improve your health, we’ll recommend the best ForeverStrong™ training package to meet YOUR goals.

Bottom Line: At ForeverStrong, we can guarantee results because we hand-tailor your fitness plan.

7. We put the “FUN” in functional training

We know that if you are having fun, you are going to stick to your program, and if you are consistent, you get results. Our ForeverStrong™ personalized fitness system provides a fun and energetic training approach to keep you coming back.

Bottom Line: At ForeverStrong, our friendly, nurturing instructors make your training both enjoyable and productive—and that’s one of the best recipes for success.

8. Our unique program design system keeps your progress in check

You and your instructor review goals prior to each Forever Strong™ training session in a personalized training journal which we have designed just for you. Individual adjustments can be made quickly and easily when needed, ensuring you get the most out of each session.

Bottom Line: At ForeverStrong, success starts with a blueprint and ends with an achievement.

9. Exercise should build you up, not beat you down.

Unlike some training facilities, which leave you feeling beat up and exhausted, our ForeverStrong™ training sessions are uplifting and satisfying. Our instructor-guided system ensures you progress at an appropriate pace, uninterrupted by fatigue or injury.

Bottom Line: At ForeverStrong, you’ll stand taller, move better, and have more energy and stamina than ever before!

10. You won’t just have a trainer, you’ll have a training team! 

A good support system is critical to success. Our ForeverStrong™ instructors work as a team to ensure you get the most from your training.  During our weekly staff meetings we brainstorm and problem solve issues our clients may have with their training and quickly devise corrective strategies to keep them on track.

Bottom Line: At ForeverStrong, you’ll get the best personal training support system available anywhere.

 

If you find something you like from this list, then I challenge you to come out and start your own ForeverStrong journey! Choose ForeverStrong,we want to help you reach your fitness goals in the best way possible for you!

Busy Professional Gets More Done in Less Time

Ted E “I was not the thinnest kid growing up,” Ted admits, “but at some point in my late twenties, I managed to get into better shape.  Maintaining and improving on that has been both a goal and a challenge as I have gotten older.”  Juggling a hectic daily schedule left Ted with little time for working out.  “The biggest challenge is time,” Ted admits.  “I have a family and a job, and to do them right, both require a lot of it.  So as you get older, you find that it’s very easy to justify sitting around.”

But, when Ted’s blood pressure and weight started creeping up, he decided to take action.  Ted initially approached ForeverStrong during a promotional deal.  Impressed with the ForeverStrong approach, Ted signed on, and soon, it was the ForeverStrong team who was impressed with Ted.

“He has a great personality that makes him a dream to train,” says Kelly Scott.  Ted’s instructors were amazed with Ted’s commitment to the ForeverStrong program.  “Despite traveling a lot for work, Ted manages to keep a consistent schedule.”  Ted also refused to let a shoulder injury derail him.  “The injury took him out for several months,” Kelly recalls, “but, when he was ready to train again, Ted came right back.”

And, unsurprisingly, Ted’s fitness approach was more of the same:  dedication, consistency, and an exceptional attitude, earning him the title of Client of the Month at our Fulton Studio.

Ted’s Challenges

Constantly crunched for time, Ted needed a fitness program that accommodated his work and family commitments.  “I needed something that would motivate me back into a regular workout routine but still provide some scheduling flexibility if I had to work late or travel.”

Ted also recognized the importance of having a fitness program that was efficient yet could provide him with the health results he wanted.  “Previously, I could go the gym for an hour but didn’t have a really good plan for what I wanted to accomplish that day.  I also wasn’t good at recording my progress as I went along, so it was hard to measure improvement.”

Ted’s instructors designed a program that could accommodate his schedule and provide him with the motivation and feedback he wanted.  For Ted, that meant a mix of individual strength sessions as well as group workouts.  “I like that the program has both an individual and a group component,” Ted says.  “The high intensity finisher is great to do with the group because it keeps you going – even when it would be easier to stop and rest!”

Ted appreciates that his individual ForeverStrong program is designed just for him.  “The strength program is specific to me, and I can measure my progress from week to week.”  Ted also credits his ForeverStrong success to working one-on-one with a instructor.  “Having a knowledgeable instructor right there to provide guidance, feedback, and keep me motivated is a huge part of what makes the program work for me.”

Ted’s Results

Ted’s main fitness goals were to improve his strength and increase his metabolism, and we’re happy to announce that Ted reached both of his goals.

Ted Evans Facebook 6-25-14Ted completed our Whole30 program, a thirty day period of clean eating that eliminates grains, dairy, sugar, and legumes in an effort to purge toxins from the body and reduce inflammation caused by over-processed foods.  Ted lost a total of 10.5 inches — he dropped two pant sizes! He also increased his metabolism and decreased his blood pressure.  “Blood pressure is well within the normal range,” Ted reports.

Ted also improved his strength.  Ted added 25 pounds to his overhead press, 75 pounds to his deadlift and 48 pounds to his squat.

But, greater strength and a higher metabolism aren’t the only benefits Ted experienced.  “Not surprisingly, I feel stronger overall.  Just thinking about the weights I use now versus when I started eighteen months ago, there is a huge difference.  But, I’ve seen results in several other ways that I didn’t expect.”

“I dislocated my shoulder in December,” Ted says.  “After I was allowed to return to exercise, [the program] has been extremely helpful in regaining my strength and range of motion on that side.  I’m pretty much back to one hundred percent.”  Ted also appreciates that his instructors taught him how to lift correctly.  “I use that knowledge outside of the gym to avoid injury.”

Ted’s endurance has also improved.  “I have a son in Boy Scouts, so I have done a fair amount of hiking over the last few years. It’s a much more enjoyable experience now than when I wasn’t in shape for it. Instead of working to just keep up, the typical pace (which is not slow) is now very comfortable, and I can focus on the people I’m with and not on how much my calves are burning.”

In Ted’s Words

“I think it’s safe to say I previously never really got into a great routine. I would do something for a couple of months, but sticking with it was always hard, so I would end up with a yo-yo effect.

The ForeverStrong program provides structure, feedback, individual goals, and enough variety to keep me from getting bored. Now I come work out because I want to not because I should!”

Ted’s Advice

“The ForeverStrong program isn’t free, and for many, it may be more than they were intending to spend on a monthly workout program. But, for me, it is an investment. I know that when I look at it from a time/money/value perspective, it is extremely positive. I get done in an hour, two or three days a week what some people do in five days a week at the gym in an hour and a half. I get nine sessions per month and use them all. How many people pay for a regular gym membership and only go a few times a month? Believe me, I have been one of those people!  Plus, most people going to a regular gym don’t get the personal attention on a daily basis that we do here.

You just have to make time to workout – and make it (almost) non-negotiable.”

Ted’s personality and commitment to his training keeps the energy level high at ForeverStrong. His new personal goal is to become strong enough to meet the vigorous physical fitness standards it takes to become certified Kettlebell Instructor. The ForeverStrong instructors always look forward to seeing Ted at the studio and are super excited to help him achieve this goal. Please join us in us a round of applause for Ted, our amazing Client of the Month.

Ted accepts his 'Client of the Month' award
Ted accepts his ‘Client of the Month’ award

Congratulations,Ted!  You are ForeverStrong!

Ted made fitness a priority and refused to let his busy schedule dictate his health.  You can conquer your busy schedule, too!  A complimentary ForeverStrong fitness consultation will show you how you can make your health a priority.

Age Defying Benefits of Strength Training

Strength Training for SeniorsMarsha, age 72, leaves her doctor’s office with a smile on her face, amused that the physician’s assistant — amazed by Marsha’s double digit weight loss and low blood pressure — just accused her of showing off.  Lorri’s doctor is similarly impressed by her health.  He can’t believe 60 year old Lorri has dropped weight, lowered her blood pressure, and eliminated her back pain, all without the use of medication.

Both Marsha and Lorri have discovered the secret to healthy aging, a secret long borne out by research.  Marsha and Lorri know that increasing strength and maintaining muscle mass promotes longevity and improves overall health, and they are part of the 13.7 percent of Americans, aged 50 or older, who strength train at least twice per week.

Unfortunately, the other 86.3% of Americans slow down just as they should get started.  Progressive strength training has shown promising results in combating the common maladies that come with aging, even in adults older than 60.

Strength training dramatically improves, or even reverses, bone loss.   Strength training is effective in managing the chronic pain associated with arthritis and back problems.  Progressive strength training also helps stave off cognitive declines and combats insulin resistance.  It improves balance, coordination, and spacial awareness reducing the risk of falls, and strength training can even extend your life.

Extend Your Life.

Yes, you read that right.  Strength training can extend your life.

“Use it or lose it” is the common aphorism when it comes to healthy aging, so of course, we all know that strength training improves muscle tone, prevents muscle atrophy, and helps boost metabolism.  But, did you also know that strength training increases longevity?  Researchers at UCLA found that senior citizens with more muscle mass were less likely to die prematurely than senior citizens with low muscle mass.

Or, to sum it up, in a second simple aphorism:  stay stronger, live longer.

You can get the life-extending benefits of strength training in as little as two hours per week.  The average American spends two hours per day watching television, so consider supplementing a few of your favorite television programs with a few strength training sessions.  And, thanks to your new training plan, you’ll be around to find out who’s Dancing with the Stars next season.

Fortify Your Bones

Got milk?

In the 1980s, the dairy industry capitalized on what mothers had been saying for decades.  Milk, indeed, did a body good, and moms across America poured glass after glass of the mustache-inducing beverage for their children in an effort to help their offspring grow big and strong.  But, milk isn’t the only way to ensure healthy bones, and if those same 1980s moms, now approaching late middle age, would invest a few hours per week in a strength training regimen, they could save themselves from the debilitating effects of bone loss.

Osteoblasts and osteoclasts, two different types of bone cells, work in tandem to maintain a healthy skeleton.  Osteoblasts create new bone while osteoclasts break down old bone. Think of osteoblasts as the renovating crew and osteoclasts as the demolition team.  In women, estrogen tends to inhibit osteoclast activity, keeping osteoblasts and osteoclasts in balance which helps retain bone density.

Due to the loss of estrogen associated with menopause, postmenopausal women lose the protective benefits of estrogen, placing them at higher risk for bone density loss when osteoclasts start absorbing bone tissue faster than osteoblasts can replace it.  And, guys, I know you tend to shut down when you start hearing estrogen talk, but don’t start thinking you’re off the hook.   When it comes to bone loss, testosterone acts as a protectant in men just as estrogen does in women, and men face similar hormonal declines with increasing age, just as women do.

Osteopenia, the precursor to osteoporosis, affects half of Americans over age 50.  Like osteoporosis, osteopenia is characterized by low bone density.  Often, there are no symptoms, and many people don’t realize how weak their bones are until they break one.  And, at an advanced age, one broken bone can adversely change your life.  Walking, driving, and even feeding yourself can become difficult, if not impossible, tasks, and a broken bone can result in chronic pain, disability, and even a loss of independence.

And, don’t be so quick to reach for that bottle of Fosamax just yet.  Bone density meds don’t increase the body’s production of osteoblasts.  Instead, they dampen the activity of osteoclasts.  In essence, you’re not hiring additional builders; you’re just furloughing your demolition crew.  So, while bone isn’t being resorbed, it’s also not being repaired which is why even while taking bone density medication, bones continue to become increasingly brittle and are increasingly prone to fractures and breaking.

Rather than get caught up in the Catch-22 of bone pharmacopeia, try strength training.  Strength training, specifically high-intensity resistance training, can not only help you retain bone mineral density but increase it.  High-intensity resistance training, with proper recovery periods, has been shown in research studies to halt bone deterioration and stimulate bone growth, especially in seniors.

Strength:  it does a body good!

Preserve Your Brain

Sir Norman Wisdom famously quipped, “As you get older, three things happen. The first is your memory goes, and I can’t remember the other two.”

Forgetfulness is one of the most common cognitive declines associated with aging, and few prospects are more frightening than dementia and Alzheimer’s disease.  Increasing age is also associated with a decrease in the ability to maintain focus and a decrease in problem solving ability.  If only there was a way to keep your mind in shape.

Oh, but there is.

Exercise not only keeps your body fit; it also trains your brain.  A new study shows that strength training may be able to slow dementia.  Senior participants in a study conducted by the Centre for Hip Health and Mobility at Vancouver Coastal Health and the University of British Columbia Archives of Internal Medicine took part in an exercise program.  The researchers found that strength training, specifically resistance training, can alter the trajectory of cognitive decline in seniors.

Strength training “significantly improved” the participants’ attention, problem solving ability, and associative memory, so if Sir Norman can commit to a weekly strength training program, he should be able to tell us the other two things we can expect as we get older.

Ease Arthritis Pain

Maybe one of those two things is arthritis, the bane of the elderly.  Anyone afflicted with this disease will tell you that arthritis is a pain in the…, well, joints.   And, the pain caused by inflamed and swollen joints interferes with the most basic of daily tasks, from brushing your teeth to walking across the room, compromising mobility and independence.   But, recent studies have shown that strength training could offer hope for arthritis sufferers.

Researchers at Tufts University had elderly men and women with moderate to severe osteoarthritis complete a sixteen week strength training program.  The participants increased their muscle strength and showed a marked decrease in their arthritis symptoms.  Most importantly, their pain decreased by an incredible 43%, fantastic news for those afflicted with arthritis.

Of course, an ounce of prevention is worth a pound of cure, and according to the Center for Disease Control (CDC), maintaining a healthy body weight has been shown to decrease the risk of developing osteoarthritis.  As well, protecting joints from injuries and overuse also reduces the risk of arthritis.  Strength training can improve joint health and help you develop lean, fat burning muscle, a key in maintaining an appropriate body weight.

Lower Your Risk of Falls

Visit any retirement community, and one of the chief concerns you’ll hear the residents mention, in regards to their health, is the fear of taking a fall.  And, that fear is justified.  Seniors have a disproportionately higher risk for falls, and those falls are often accompanied by a broken bone or serious head injury, along with all the havoc those health crises entail.

The National Institute of Health (NIH) cites muscle weakness, especially muscle weakness in the legs, as the biggest contributor to falls in seniors.  Balance issues are a close second with sensory problems also making the list.

All of which can be improved with strength training.

During a twelve week study period, researchers investigated the effectiveness of leg strengthening exercises in individuals aged 65 and over.  The individuals in the training group not only significantly increased their lower limb strength but also improved their balance and coordination when compared to the lazy baseline group (just kidding, all good studies need a baseline group for comparison; it’s not the participants’ fault they were randomly assigned to the group that couch surfed instead of performed leg presses though I’m sure upon hearing the results, the baseline group signed up for their own strength training program).

An appropriate strength training program can be an effective means to preserving, or even improving, coordination, spatial awareness, and reaction time for seniors.  Of course, even more important than better balance, is the decreased risk of a fall.  Avoiding a fall, and a fall’s associated injuries, helps seniors maintain their health and independence, important factors in life satisfaction and healthy aging.

Back Pain Reduction

Back pain proves that misery loves company.  Nearly 80% of Americans are subject to occasional back pain while one third of seniors suffer from chronic back problems.  It seems our keyboard-pecking, hunched-over, high-stress, tight-shouldered lifestyle is starting to catch up with us.

However, numerous studies show that weight training and other strengthening exercises can help mitigate back pain.

One such sixteen week study, presented at the American College of Sports Medicine, examined 240 patients with chronic back pain resulting from a soft tissue injury (none of the patients had back surgery, damaged vertebra, or problems with their spinal nerve roots).   The patients undertook a strength training program, slowly building up to higher weights and gradually increasing their number of repetitions.

After just three weeks, the researchers noticed a decrease in the patients’ pain corresponding to the patients’ increase in strength.  The results?

■    28% decrease in pain for patients who exercised four times per week

■    18% decrease in pain for patients who exercised three times per week

■    14% decrease in pain for patients who exercised two times per week

Seeing those results, it shouldn’t surprise you to learn that the patients’ quality of life, defined, for the purpose of this study, as a person’s physical and mental well-being, respectively increased by 16-28%.

Improve Your Insulin Response and Lower Your Risk of Diabetes

What do obesity, hypertension, dyslipidemia (elevated fat in your bloodstream), liver disease, sleep apnea, and cancer have in common?  All are associated with insulin resistance, a condition in which the body develops a tolerance for its own insulin, requiring that your pancreas pump more and more insulin into your body to achieve the same glucose-absorbing effect.  Eventually, the pancreas can’t produce enough insulin to keep up with the body’s demand, leading to dangerously high blood sugar levels.  If you’re thinking this sounds a lot like diabetes, you’re right.  Insulin resistance is a precursor to Type II diabetes.  And, if you think obesity, hypertension, dyslipidemia, liver disease, sleep apnea, and cancer sound bad enough, you should also know that insulin resistance also predisposes you to cardiovascular disease, the leading cause of death in the United States.

The good news (yes, there is good news) is that lifting weights lowers your risk of insulin resistance and diabetes.  Consistent weight training improves the sensitivity of insulin receptors which allows muscle cells to absorb glucose more easily.  Even better news?  This happens almost immediately after exercising with weights, and the effect can last for days.  And, since lean muscle is particularly insulin sensitive tissue, as you build more muscle over time, insulin sensitivity improves.

What if you already have diabetes?  Well, strength training has good news for you, too.  In a ten week study, diabetics in a strength training group were compared to diabetics in a group that ran on a treadmill.  At the study’s completion, the strength training group had a greater reduction in blood glucose levels and their HbA1c levels (medical-speak for glycohemoglobin test, the test used to assess how well diabetes is being controlled) were significantly lower than the group on the treadmill.

So, take note all you diehard runners; it’s time you learned to love weights.

Get The Best Results With a Well-Designed Program

Progressive strength training programs are a mix of exercises designed to gradually increase muscle mass and improve strength, and the programs have shown positive results for young adults, senior citizens, and all age groups in between.   A progressive strength training program usually starts with lightweight training, and in time, the weights are slowly increased to promote muscle mass.  Seniors are more prone to injury as their muscle and skeletal systems are generally weaker than their younger counterparts, so progressive strength training is especially beneficial as its gradual program helps alleviate the potential injuries that other “all-in” workouts can impose.

The exercises used in progressive strength training are focused on increasing flexibility and improving range of motion while reducing the risk of injuries.  Kettlebells are commonly used in performing these simple yet effective exercises.  Squats, overhead shoulder presses, and kettlebell swings yield excellent results when properly used in progressive strength training, not to mention kettlebells are fun and help combat workout boredom.  However, kettlebells do require proper training and practice in order to use them safely, and for most people just starting a strength training program, flexibility and range of motion in the joints may limit the movements they can perform initially.  But, just learning the movements without weights still provides an excellent workout and allows the new participant to improve their mobility and flexibility.  Weights can then gradually be added to the program, and before you know it, you’re reaping the benefits of a progressive strength training program.

Many of the studies reviewed in this article indicated that workout intensity matters as high-intensity resistance exercises yielded slightly greater increases in bone mineral density, lean muscle mass, and muscle strength.  Like moderate intensity strength training, high intensity strength training also requires proper instruction and adherence to safety, but so long as the strength training is correctly progressed, high intensity workouts are safe and beneficial for most seniors and can improve musculoskeletal health.  Again, however, progression needs to be emphasized in order to prevent overtraining and possible injuries; the higher the workout’s intensity, the higher the risk of injury for untrained individuals.

For the most part, strength-training exercises—especially if you start conservatively and progress slowly—are safe for most seniors, even those with health conditions.  But, before beginning a strength training program, you should talk to your doctor about what type of fitness program is appropriate for you, especially if you are currently inactive, elderly, hypertensive, have a musculoskeletal injury or disease, or have any other health concern.  As seniors have unique health needs, it’s best to hire a personal trainer that has experience working with older adults.  A personal trainer will also help you revamp your eating habits to maximize your training.

Now that you know that progressive strength training is safe and effective for you, it’s time to get started with a program.  Join the ForeverStrong program and train to manage physical pain, prevent bone loss and cognitive decline, decrease your risk of falls, and fight back against insulin resistance and diabetes.  You’ll find yourself living a longer, and healthier, life.


REFERENCES:

Hey, don’t just take my word for it!  For more information on healthy aging through strength training, check out these exciting research studies:

 

1. Maddalozzo, G.F., and Snow, C.M. 2000. High intensity resistance training: Effects on bone in older men and women. Calcified Tissue International, 66, 399-404.

2. Lindsay S. Nagamatsu, MA et al. Resistance Training Promotes Cognitive and Functional Brain Plasticity in Seniors With Probable Mild Cognitive Impairment. Arch Intern Med. 2012;172(8):666-668. doi:10.1001/archinternmed.2012.379.

3. Tufts University Diet and Nutrition Letter, (1994).  Never too late to build up your muscle.  12: 6-7 (September).

4. 1: Fragala MS, Beyer KS, Jajtner AR, Townsend JR, Pruna GJ, Boone CH, Bohner JD, Fukuda DH, Stout JR, Hoffman JR. Resistance Exercise May Improve SpatialAwareness and Visual Reaction in Older Adults. J Strength Cond Res. 2014Aug;28(8):2079-2087. PubMed PMID: 24832975.

5. In-Hee Lee, PT, PhD1 and Sang-young Park, PT, PhD2. Balance Improvement by Strength Training for the Elderly. J Phys Ther Sci. Dec 2013; 25(12): 1591–1593.

6. Kell, Robert T1; Asmundson, Gordon J G2. A Comparison of Two Forms of Periodized Exercise Rehabilitation Programs in the Management of Chronic Nonspecific Low-Back Pain. Journal of Strength & Conditioning Research. March 2009 – Volume 23 – Issue 2 – pp 513-523

7. Salameh Bweir1 et al., Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes Diabetology & Metabolic Syndrome 2009, 1:27  doi:10.1186/1758-5996-1-27. Published: 10 December 2009

8. Preethi Srikanthan, Arun S. Karlamangla. Muscle Mass Index As a Predictor of Longevity in Older Adults. The American Journal of Medicine, Vol. 127, Issue 6, p547–553

9. http://www.cdc.gov/arthritis/basics/faqs.htm

10. http://nihseniorhealth.gov/falls/causesandriskfactors/01.html

 

Women Over 55 are Raving About ForeverStrong™

Exercise can be daunting at any age, but for those 50+, it can become even more physically challenging with each ensuing decade.picture of client doing pullup

Even if you’ve been an exercise maven all your life, age can take a toll on the body and you may eventually find your favorite fitness activity become painful or even impossible to maintain. Still, as the aches and pains set-in, it’s important to stay physically active.

If you’ve never exercised routinely in the past, now is the time to start. Exercise has been shown to improve health and reverse some of the symptoms of aging—and who doesn’t want that.

But, it’s not easy to find a fitness plan that doesn’t involve high impact, strenuous activities that tend to jar or stress aging joints.

Several women in Howard County say they have found the perfect solution to getting and staying fit. It’s the ForeverStrong™ Fitness System. It’s safe, doable and achieving some amazing results for those training in their 50s, 60s and 70s.

Marsha, 72, who never exercised regularly before she started the ForeverStrong™ system, boasts that trips to her chiropractor are now monthly, instead of weekly. She lost 13 pounds and lowered her blood pressure. “I can squat in the bathtub again and not feel pain,” Marsha said.

That’s because ForeverStrong™ is purposefully designed to help improve health problems that women face as they age, such as back pain, weak knees, limited range of motion in joints, imbalance, low energy, abdominal fat, high blood pressure, loss in bone mass, and declining strength and coordination.

Sara, age 61, who took yoga, Pilates and cardio classes over the years, never noticed any improvement in her fitness. But she did with ForeverStrong™. “My core is stronger, my balance is very improved and my spine is much more flexible. That makes it wonderful for daily living.”

ForeverStrong™ works because it is not a cookie cutter fitness solution, according to its creator, Kelly Scott. “Each client gets individual, progressive strength training with a high intensity interval routine, which we continuously adapt as strength increases.”

The personalized approach was exactly what Patricia, age 67, was looking for. “At my age, I wanted a fitness program designed specifically for me to help me gain strength and get better muscle tone. With ForeverStrong™, my legs and arms are stronger, my body is better toned and I lost weight–which made my doctor happy.”

Another benefit when training with ForeverStrong™ is that it’s a more efficient workout that can be done in less time. Most people see results with only two-three one hour sessions per week.

“It’s a great way to get a whole body workout in a relatively short period of time and it’s never boring,” exclaims Renee, age 56.

Dana, age 66, said when she started the program she was out of shape and overweight. Now, as a result of the ForeverStrong™ system, she has more energy, more flexibility and lost weight. Dana said, “Once you start, you’ll love it.”

Eleanor, age 79, received an excellent report from her doctor at her last physical check-up and she attributes it to being with the program for 3 ½ years. She lends some advice to others, “It’s never too late for those over 55 to get with it.”

The ForeverStrong™ Fitness System is available at two Maryland locations: Fulton & Ellicott City.  All sessions are by appointment only, so call 301-42-5547 to schedule your complimentary fitness consultation. Train ForeverStrong and learn more about yourself and your physical fitness capability!

 

Strong at Sixty: Forever Life Changed

Two years ago, Lorri’s lower back was so bad that just turning at the waist caused her excruciating pain. Now, eighteen months after joining the ForeverStrong™ program, Lori raves, “Blood pressure down. Weight down. Back pain GONE! Strong at sixty…I’ve never felt so good.”

The ForeverStrong™ team is proud to announce Lorri as their July client of the month. Lorri, a piano teacher, signed up in January 2013.

Kelly Scott recalls that when Lorri started working out,

“Her back was so weak that almost every move she made, it sounded like something was breaking.  Although I didn’t know then the extent that she suffered from daily back pain,  I did know if she stuck with our program, we could help her.”

Lorri not only stuck with the program, she excelled at it. Following her instructors’ training, Lorri learned how to use the kettlebells to improve her strength and fitness, despite skeptics’ criticism.

“The comments I sometimes hear – that kettlebells are dangerous for women over the age of 50 – make me want to shout that kettlebells without proper training are dangerous for everybody. You can enroll at ForeverStrong with full confidence that you will learn proper form and technique first.”

Lorri began just by learning the movements minus the weights. As her strength and confidence increased, Lorri started training with weight. Now, Lorri is lifting 97 pounds up to nine times per set.

Lorri’s Motivation

Lorri admits that before joining the ForeverStrong™ Program, “My own exercise routine – walking several times a week – just wasn’t happening.” But the results of a DEXA scan showed that Lorri was losing bone mass. Knowing that exercise in general, and strength training in particular, was critical for healthy aging, Lorri started considering kettlebells as a strength training option.

“I saw before-and-after pictures of ForeverStrong’ clients who looked just like me,” Lorri says. “Their success stories were inspiring.”

Lorri’s Fitness Program

Lorri’s program was focused on increasing her strength. The ForeverStrong™ program recognizes that strength is a skill, so we started Lorri with a basic program that increased in intensity as Lorri mastered basic lifts.

“What I like best is that the instructors are my partners in taking care of myself. They have created a ForeverStrong™ program just for me,” Lorri explains. “They know me, and they pay attention to my successes and my challenges.”

Lorri Yawney swing NO BACKGROUNDAs Lorri’s strength increased, so did Lorri’s skill set. From just learning the movements, Lorri now routinely performs kettlebell high pulls, inverted rows on the TRX heavy deadlifts, kettlebell military presses, goblet squats, and loaded carries – all with a respectable weight.

Lorri trains consistently, working out twice per week for an hour. Lorri’s instructors vary her workouts with low and medium rep days to keep Lorri improving without overtraining. Her workouts end with 15 minutes of metabolic conditioning. This helps boost Lorri’s metabolism, burn fat, build cardiovascular endurance, and keep her heart and lungs strong.

Having now achieved a high level of conditioning, Lorri will start decreasing her rest time between sets. Lorri thrives at setting and meeting goals, so to challenge Lorri, her instructors have designed a more advanced workout for her with a test at the end. Her trainers expect that Lorri will improve her reps by 20%-30%.

“It makes a big difference to have someone besides me interested in improving my health and able to get me stronger,” Lorri says of the ForeverStrong™ staff. “Because the program allows them to work individually with every client at every workout, they were able to help me heal from a shoulder problem. They forced me to be patient, and they graded the workouts carefully, so the problem is now gone.”

Lorri’s Results

When asked about her results, Lorri happily replied,

“There are so many positive results, I’ll have to make a list!” Lorri notes that her energy level has increased. “I can climb the stairs, lift cases of water bottles, and do all the daily activities that used to leave me tired and winded.”

Lorri has dropped 6 pounds of body fat. Her waist is 4 inches smaller, and she’s lost 2.5 inches from her thighs. Lorri also reports that she’s down two dress sizes.

But, Lorri is most pleased with the improvement in her medical tests.

“My doctor could not believe I was not taking any medication for any of these conditions,” Lorri says of her decreased blood pressure and pain level. “He said I was obviously taking good care of my health. I will have another DEXA scan this summer, and I look forward to seeing the results.”

 

Lorri’s Words

“I used to think that I could achieve better health through cardio programs alone. Not true. Cardio exercises never made me stronger. Now I know that the strength training I’m doing with the excellent staff at ForeverStrong is what is making the difference in my health and in my outlook.”

Lorri happily accepting her client of the month award that she's looking forward to using at Today's Image Salon.
Lorri happily accepting her client of the month award that she’s looking forward to using at Today’s Image Salon.

Lorri’s Advice

“Get off the fence and come join us! No matter what shape you are in or medical problems you have. I was so worried that my lower back problems would not allow me to do the kettlebells. It simply was not true. In fact, had I not begun the program, I’m virtually certain the back pain would still be a problem for me.”

The ForeverStrong™ team in Fulton, MD is amazed by Lorri’s success and feels honored to have shared in her transformation. Please join us in celebrating Lorri’s accomplishments.Lorri Yawney Client of The Month

Congratulations, Lorri! You are Forever Strong!

Lorri was inspired by the success stories of the ForeverStrong™ Program. Now, Lorri is a success story herself. Are you ready to be an inspiration to others? Take advantage of our complimentary ForeverStrong™ fitness consultation and become your own success story. Take the first step today.

11 Research-Backed Reasons You Should Be Doing HIIT Instead of Traditional Cardio

By Kelly Scott

afterburn

If these are your fitness goals, this article is for you:

  • Burn fat
  • Improve muscle tone
  • Build endurance
  • Increase energy
  • Reduce risk of heart disease
  • Normalize blood-pressure
  • To age gracefully

If these are your fitness challenges, this article is for you:

  • Time constraints
  • Lack of motivation
  • Impatience
  • Boredom with exercise
  • Appetite control
  • Lack of results with current routine

High Intensity Interval Training provides an exciting solution when compared to the most common style of exercise: Traditional Cardio.

Cardiovascular exercises have been traditionally known to help in weight loss and improve the overall well being of a person. With that being said, not everyone has the time to dedicate 40 to 90 minutes per day, 4 to 6 days a week to cardio in today’s busy world.

Generally, cardiovascular exercises tend to show diminishing results over a period of time, which can be another challenge for people who are frustrated by their weight. Additionally, excessive endurance exercise can compromise your metabolism by breaking-down hard earned muscle tissue and releasing hormones that make your body prone to store more fat.

High Intensity Interval Training (HIIT) on the other hand, provides quick, but not instant, results in terms of weight loss and toning the body. Though traditional cardiovascular exercise remains an effective type of training in the right amounts, HIIT can offer outstanding results without taking too much time from your schedule or sacrificing your metabolism, bones, muscles or joints.

 

Traditional Cardio (CMT)jogger

Let’s start by defining what I label as “traditional cardio.” Traditional Cardio is long duration activity that can stimulate your cardiovascular and respiratory system over a period of time. It’s also called continuous moderate-intensity exercise (CMT). In other words, it relates to exercises that are performed at a moderate intensity for at least 30 minutes to over an hour.  Generally, people refer to this as “aerobic exercise.” Aerobic exercise burns calories, helps with lowering your cholesterol, and will provide you with overall health benefits. It increases the breathing capacity in a person and helps build endurance.

Common examples of aerobic exercise or CMT include jogging, swimming, cycling, elliptical machines,  dance workouts, and step aerobics. CMT combined with strength training exercises can go a long way in helping you achieve a toned and muscular physique. This traditional exercise program would require at least one hour per day, four to five days per week of CMT, and an additional one hour of strength training, two to three days per week.

Total weekly exercise time: six to eight hours per week.

 

High Intensity Interval Training (HIIT)sprinter copy

HIIT on the other hand is quite different from traditional cardio. HIIT requires you to dedicate 15 to 30 minutes of your time, and is viewed as a convenient option by many men, women, and even senior citizens. HIIT is basically performing an activity at high intensity for a specific time (referred to as the work interval) and then performing an activity at very low intensity (referred to as the recovery interval). This routine is continued until the targeted time is complete.

Research shows that HIIT can provide the same overall health benefits of longer duration cardio, and that it is far more effective for fat loss. An effective exercise program combining HIIT with strength training would require at least 15 minutes a day, two to three days a week of HIIT, and an additional 45 minutes of strength training, two to three days a week.

Total weekly exercise time: two to three hours per week.

11 Research-Backed Reasons You Should Be Doing HIIT Instead of Traditional Cardio

1.) It’s great for busy people

HIIT stimulates similar or better physical improvements than moderate-intensity continuous training (CMT). The total time commitment required to achieve ideal fitness levels is substantially lower than traditional methods. This is great news, given that “lack of time remains the most commonly cited barrier to regular exercise participation,” states M. J. Gibala, Department of Kinesiology, McMaster University.1

2.) It’s very effective for fat loss (especially abdominal fat)

A study published in American Journal of Physical Medicine and Rehabilitation cited 62 overweight and obese subjects who performed HIIT with strength training two to three times per week over nine months and saw significant improvement in both waist circumference measurements and overall body fat. In contrast, longer exercise sessions exceeding 60 minutes stimulates over production of stress hormones, like cortisol. High levels of cortisol contributes to the storage of abdominal fat. 2 6

3.)  It stimulates powerful anti-aging hormones

HIIT has been shown to stimulate the production of human growth hormone (HGH).  HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat. In contrast, overdoing long bouts of traditional cardio can actually damage your mitochondria and accelerate aging.3      

4.) It builds endurance faster

With HIIT, maximal exercise capacity (endurance) is increased in a very short time. It has been shown to improve VO2 max (a marker of aerobic fitness) faster then long duration cardio.3 4

5.) It’s superior in preventing and controlling high blood pressure

A study published by the American Journal of Cardiovascular Disease showed women at high risk for hypertension saw greater improvements to blood pressure after just 16 weeks of HIIT, compared to the group that performed 16 weeks of CMT training. Improvements to insulin sensitivity, stiff arteries, and cardiorespiratory fitness were superior among the HIIT group. 5

6.)  It reduces risk of diabetes, heart disease, or stroke

It’s well known that traditional cardio produces these benefits, but research proves that if you are overweight or obese you can still reduce your cardiometabolic risk with HIIT. This means you can still get the life-saving benefits of cardio without a large time commitment. 2

7.) It suppresses your appetite

In a study on the effects HIIT on fat loss, Australian researchers cited a lower perceived appetite after HIIT training. Other researchers suggest this is partly due to release of an satiety hormone called peptide YY, as well as lowered levels of an appetite stimulant, ghrelin, after high intensity work. It gets even better because HIIT works best when paired with a progressive strength training program. Studies suggest that strength training has also been proven to release gut hormones that regulate appetite during and after exercise. 8 9

8.) You’ll see results faster

So fast that previously untrained people saw an improvement in endurance, muscle tone and performance in as little as six HIIT sessions. That’s fast! 10

9.) It boosts your metabolism

Another benefit of HIIT is excess post exercise oxygen consumption (EPOC).  This means that after you complete your workout, your oxygen consumption and calorie burning remain elevated for up to 48 hours. This higher metabolic level continues as your muscle cells are repaired and restored. 12

10.) It helps you lose fat while preserving muscle

A common frustration among dieters and weight-loser/gainers is that they gain all the weight back – and more! This is because cutting calories and excessive traditional cardio (CMT) seems to encourage muscle loss.  Loss of lean, metabolically active muscle tissue results in a decreased metabolism, which makes the fat come right back. Fortunately, strength training and HIIT allow you to preserve your precious muscle tissue and push your metabolism in overdrive. 10

11.) It’s great for people with a short attention span

Boredom is one of the top three reasons why people stop exercising. Not only are HIIT workouts too short to let your mind wander, but HIIT workouts don’t offer you the luxury of getting bored. This is because when you’re not pushing it hard – real hard – you’re busy sucking wind trying to catch your breath before the next interval. Getting bored with a HIIT workout would be like getting bored while running to save your life if a bear was chasing you. 11

 

Sample HIIT Routines:

You don’t need any fancy equipment. Just some motivation and a great warmup. Here are some examples:

  1. 30-60 seconds of sprinting, and then walking at a brisk pace for two minutes until the routine is complete.
  2. 30 seconds of kettlebell swings paired with walking at a slow pace until your breathing normally. Repeat for 10-15 minutes.
  3. Climbing up 100 stairs quickly, and then walking down at normal pace until the routine is complete.

Ready to hit a HIIT workout?

To put it all in perspective, Traditional Cardio and HIIT are both effective at improving the health of a person. While traditional cardio has its benefits in a well rounded workout program, it might not be the best standalone choice for you. In fact, arbitrarily doing more exercise could hinder you from reaching your goals. Better results could be attained though implementing a HIIT/progressive strength focused program with incidental cardio. Based on your needs and how much time you can dedicate to promoting your health, HIIT training could make a positive impact on the results you’re getting. If you believe you can dedicate two to three days a week (depending on your fitness goals) to high intensity training, then go for HIIT without thinking twice.

Many of our clients are in awe at the results they achieve in just three sessions a week. You will be too.

So what are you waiting for? Let’s HIIT it!

 ForeverStrong Fitness System™ combines progressive strength training with HIIT finishers. Based on our research, the best results come from the most effective exercise programming.

If you or someone you know would benefit from personalized exercise programming, contact us to schedule a complimentary fitness consultation.


REFERENCES:

1 M. J. Gibala et al. Physiological adaptations to low-volume, high-intensity interval training in health and disease. March 1, 2012 The Journal of Physiology, 590, 1077-1084

2 Gremeaux V et al. Long-term lifestyle intervention with optimized high-intensity interval training improves body composition, cardiometabolic risk, and exercise parameters in patients with abdominal obesity. American Journal of Physical Medicine and Rehabilitation 2012 Nov; 91(11): 941-59

3 Stokes KA et al. The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint. J Sports Sci. 2002 Jun;20(6):487-94.

4 Helgerud J, Hoydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007;39:665–71.

5 Ciolac EG. High-intensity interval training and hypertension: maximizing the benefits of exercise? American Journal of Cardiovascular Disease 2012; 2(2): 102-10

6 Moyer AE et al, Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 May;2(3):255-62.

7 Shiraev T, Barclay G. Evidence based exercise—clinical benefits of high intensity interval training. Australian Family Physician 2012 Dec; 41(12): 960-62

8 Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi: 10.1155/2011/868305. Epub 2010 Nov 24.

9 Broom et al. The influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin and peptide YY in healthy males. AJP Regulatory Integrative and Comparative Physiology, 2008; DOI:10.1152/ajpregu.90706.2008

10 Robert Acton Jacobs et al. Improvements in exercise performance with high-intensity interval training coincide with an increase in skeletal muscle mitochondrial content and function. Journal of Applied PhysiologyPublished 15 September 2013Vol. 115no. 785-793

11 David G. Marrero, PhD. Time to Get Moving: Helping Patients With Diabetes Adopt Exercise as Part of a Healthy Lifestyle. Clinical Diabetes October 2005 vol. 23 no. 4 154-159

12 Christopher G.R. Perry, George J.F. Heigenhauser, Arend Bonen, et al. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. NRC Research Press. Dec 1, 2008

Will Alcohol Hinder My Fat Loss Efforts?

…The headline above is from one of the more popular messages addressed in our Healthy Habits program. We had such a great response from this subject that we wanted to share it with you. bartender

Today I want to give attention to a very touchy subject: adult beverages.

If you don’t consume alcohol at all, then you have a definite advantage and you can read this for enjoyment.

First of all, I’m not assuming that all of our clients want to lose weight. The majority do, but others work with us to experience all the benefits that effective exercise and a healthier lifestyle have on their quality of life.

Whatever your goals are, I promise you one thing: cutting back on alcohol will help you achieve them.

And if you DO have weight loss as a goal, reduction of alcohol is crucial. Alcohol is the number one substance that keeps our clients from dropping unwanted fat.

Look, I know that there are plenty of “nutrition challenges” and 30 day plans out there – things that sound a lot like the Whole30, that promise you’ll lose weight, have more energy and feel better. They give you more of what you want – arbitrary points for eating junk food, or an exercise penance for cheating, or acceptable alcohol choices “if you must drink.”

But here at ForeverStrong, we chose to partner with the Whole9, because we’ve built our entire business around telling you what you need, not what you want.

We don’t force this on you. We will tell you what we know to be true based on the facts. We want a long-term solution for you, and programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors. The Whole30 program has been in motion for years, with participants all across the world – and has measurable, real-life, sustainable results to back our our claims.

I’m quoting from our Whole30 nutrition guide:

“Alcohol (like sugar) does not make you healthier. It is neurotoxic, which is why your brain doesn’t work quite right after a few drinks. It is a very concentrated source of calories (nearly twice as calorie-dense as sugar, gram for gram!) but contains no actual “nutrition.” In addition, consumption of alcohol often sets us up to make poor choices with food—the after-effects of which can turn one late-night pizza into a whole weekend of carb-a-palooza.

party time

In addition, alcohol makes it harder for your body to properly control blood sugar levels, and directly promotes changes in your intestinal lining which promotes inflammation that starts in the gut, but travels everywhere in the body.”

Worse yet, your liver prioritizes alcohol processing as a higher priority to fat metabolism. Ever seen a picture of an alcoholics fatty liver? Yes, that’s all the fat that could not be metabolized because the toxic alcohol took priority. So with every drink, you are minimizing or halting your body’s fat-burning potential until all the alcohol is out of your system.

Don’t fall for the hype that it’s good for you. In general, the less alcohol you drink, the healthier you’ll be.

If you drink alcohol, are you ready to start cutting back? Determine your limits and stick to it. If you need help, our Healthy Habits Coaching is a 90-day structured service that provides coaching and support to help you replace your old unhealthy habits with new healthier one. From nutritional guidance to help with self-care, managing stress and sleep, our Healthy Habits program has literally transformed lives.

If interested in the ForeverStrong Healthy Habits Coaching and the ForeverStrong program, call 301-452-5547 to schedule your complimentary fitness consultation!

 

 

New Personal Training System Goes Into Full Swing in Fulton

Fulton Kettlebells recently debuted its new strength training and fitness program: ForeverStrong Personalized Fitness System at its Fulton, MD studio.

foreverstrong personal training kettlebell program

The new system features an hour-long, shared personal training session that incorporates a progressive strength workout with a high intensity interval routine. Clients are reporting that the experience has been life-changing.

Monica, one of the first participants to go through the program, lost 12 pounds in 2 months and several inches off her waist. Afterward she exclaimed,

“I feel healthy. I feel strong. I feel confident. I feel empowered.”

Central to the unique personal training program is the versatile and dynamic kettlebell. While it may look like a simple iron ball with a handle, when swung properly, the kettlebell becomes a powerful weight training tool, proven to torch fat and build muscle and simultaneously, improve cardiovascular strength and endurance.

Fulton Kettlebell trainer, Kelly Scott, says that the new innovative exercise sessions include drills specifically designed to develop lean, metabolically active muscle, strengthen and tone core muscle, and burn fat in the shortest amount of time.

“Because we work in small groups, our clients get one-on-one, custom coaching to train safely and effectively. A real bonus to the training is the high-energy, high intensity finishers that not only help improve heart and lung health, accelerate weight and fat loss, but also are a lot of fun,” said Scott.

Scott holds one of the highest accreditations in kettlebell training: the SFG Kettlebell Instructor Certificate Level II.

“As a personal trainer over the past 9 years, I wanted to create a systematic approach for people of all fitness levels to work smarter and safely sculpt their body. ForeverStrong is that system,” Scott adds.

New ForeverStrong Instructor and Healthy Habits Coach: Cara

Like so many of our dear clients, Cara works in “corporate America” and is transitioning to a new career in which she can put her passion for fitness and nutrition to good use.

Meet Coach Cara, CPT, HKC, FSFS
Meet Cara Lynch, CPT, HKC, FSFS

A lifelong exerciser, Cara was so impressed by the fitness gains she experienced with the ForeverStrong Fitness System at Fulton Kettlebells, that in 2013, she applied to the FKB Trainers Academy to be trained as a Forever Strong Instructor.

Cara is a firm believer in the mind and body connection; she is very excited to help clients improve their mental and physical health through the strength training and Healthy Habits Coaching offered at ForeverStrong in Fulton, MD.

Cara is a certified personal trainer by the American Council on Exercise (ACE) as well as a Hardstyle Kettlebell Certified Instructor (HKC), and hopes to attain RKC level by the end of 2014. After successfully completing a 6 month intensive mentorship in the FKB Trainers Academy, Cara was certified as a ForeverStrong Instructor (FSFS) in May of 2014. She will also complete her Master of Science and Integrative Health this summer.

 

Cara’s other passion is fostering homeless dogs, and she can be seen in local area parks exercising her group of happy hounds.
We are so excited to have Cara as part of the Forever Strong Team!

Are you absorbing the fruits and veggies you’re eating?

Fruit and Veggies Have you ever wondered if you are absorbing enough fruits and vegetables?

There is new technology available that can effectively determine your health and nutritional status.

If you suffer from lack of energy, or get sick more frequently then you should,  this is of vital interest to you.

Please join us on April 5th at 11:00AM when Dr. Allen Manison, Diplomate Sports Chiropractor, will be joining us for a talk about health, oxidative stress, carotenoids, and more.

Dr. Manison will go over the science and will answer any questions you might have.  He will also be conducting dermal carotenoid scans (the biomarker of health and nutritional status)  at the end of the talk for free (usually $20.00 fee).

Get interested in primary prevention…don’t wait until it’s too late!

Space is limited, please register online here.

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

Is this the same person?

Elizabeth_front_before“I’ve struggled with my weight all of my life. I told myself I would never weigh over 200lbs so when I hit 215 I turned to Fulton Kettlebells {Now ForeverStrong}. From June to January I lost 50 POUNDS!!!!

I look forward to working out!! Kettlebells has effected almost every aspect of my life for the better; my mind, my body and my confidence is now stronger than ever before. I owe all of my success to Kelly at Fulton Kettlebells because she taught me what I needed to do to be successful and made me accountable! I am loving my healthy lifestyle! I am a client for life!”

Elizabeth, 24 Laurel, MD

Are you ready to become the next Success Story? Call 301-452-5547 and start your transformation today.

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.

%image_alt%

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!

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.

 

 

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.

SATURDAY Kettlebell Beginners Course Now Enrolling 2012

Saturday Beginner Course Announcement noon

Learn how to use kettlebells safely.

The course will be held on Saturdays and Sundays starting at 12PM.
This is an four hour course. Each class will last two hours.

 

Special Features of FKB’s Fast Track Starter Package Include:

  • Basic principles of HardStyle kettlebell training. Learn how to use tension techniques to work safely with Kettlebells.
  • Detailed instruction how to safely and effectively perform fundamental kettlebell movements. Additional assignments to be performed at home to speed up your results.
  • Learn from StrongFirst RKC certified instructors. Dragon Door certified instructors are the top source of Russian kettlebell training in the United States.
  • Once you have graduated from FKB’s Fast Track Starter Course, your package includes 2 FREE weeks of UNLIMITED Kettlebell Express Classes! You’ll be able to start your kettlebell training with FKB the following Monday!

THIS IS SOLD OUT

Course is sold as a package. By purchasing, you are assert that you are physically able to participate in an exercise program. There will be no refunds for missed sessions.

Sign up online here.  10 participant limit. Reserve your spot, before it’s taken.

 

 

Now Hiring

IMAG2599-1Looking for a challenging yet rewarding new career in fitness?

We are hiring for the following positions:

Personal Trainer

For complete information and to apply online visit: www.teachkettlebells.com

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.

February Snatch Challenge 2012

The comraderie and energy generated from Decembers swing/getup challenge was fantastic! Many of you pushed your limits of endurance and stamina and attacked the challenge viciously. Now that we have all had a break from that, it’s time to go again.

This month, I invite you to join me in a snatch challenge. It’s a doable challenge. Here are the rules:

Starts Friday February 3rd.
Two snatches for each day of the month – times the day of the month.
Two complete amnesty days per week
One ½ amnesty day per week. (½ the reps for the day)
The minimum kettlebell weight for women is the 12k
The minimum kettlebell for men is the 16k
You may not take an amnesty day on the 29th
You may switch hands as many times as you wish, but may not put the kettlebell down.
In order to qualify for the prize, you must perform your snatches at Fulton Ketttlebells, or video your work and submit it.

Just like the last time, if you want to participate I will support you by offering use of the studio to perform your challenge work during any hours that Brian or I are onsite.

Who is up for the challenge?

This Could be YOU in 2012

Hey, just a quick post to let you know that we are enrolling beginners for two new Kettlebell Classes in January for Men and Women.

Monday’s and Wednesdays at 6:00AM

Tuesdays and Fridays at 9:00AM

Each class lasts one hour and will guide you through mastering the fundamentals of kettlebell training.

This young lady started in March of 2011 and look at her now! Could you be next?

Now enrolling online. ONLY  DAYS LEFT TO SAVE. Hurry the classes are almost full. You can still save $30 with early-bird discount till December 20th.

Here is the secret link to the early-bird online registration: CLICK HERE TO REGISTER NOW.

You are what you eat. So be AWESOME.

When it comes to burning fat, what we eat drives fat loss. Exercise is just the gas pedal.

It’s normal to become complacent with our eating habits after the initial hype of starting a personal training program passes.

The truth is:

Sticking to your eating plan 80% of the time won’t get you even 20%
results. It’s just not going to happen. I don’t care how much “better”
you are eating compared to your “old” habits. 80% consistency will
simply prevent you from GAINING weight (hopefully).

So, then what’s the key to burning fat?

Everyday has to be AWESOME eating!

Monday
Tuesday
Wednesday
Thursday
Friday SATURDAY AND SUNDAY

Are you sneaking in too many non-nutritive carbs?
Are you dipping your lips in too many glasses of wine?
Are you NOT eating the quantity of protein you committed to?
Have stopped your preparing your foods ahead of time?

If you answered YES to ANY of these questions you are not eating AWESOME.

It’s time to get your head back in the game.

Let’s get back on track.

You ARE in CONTROL of what enters your mouth.

If you need help getting there and keep falling off the wagon I’m available for 30 minute food consultations by appointment. I’m happy to help.

If you are ready to hit the gas pedal, Online Registration now open here for Beginner Kettlebell Classes Starting in January at 6:00AM and 9:00AM.

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

Ten Men Challenge

Will YOU be the first Resist This Fitness male model?Kettlebell Body Transformation

Update: 9/14/2011 WOW! UNLIMITED TRAINING FOR THE 10 MEN CHALLENGERS FOR ONLY $149/ month. This will NEVER happen again.

Dear Gentlemen,

I’m searching for Ten Men to participate in a 90-day body transformation challenge using kettlebells. For years, I have had the privilege of helping hundreds of women change their bodies from flab to fab and now it’s your turn.

So, I’m giving you this once-in-a-lifetime opportunity to take advantage of my kettlebell training program for a fraction of the price AND giving away 90 days of FREE PERSONAL TRAINING to the man who makes the most amazing physical transformation.

What can you expect to happen in 90 days? 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.

WARNING: YOU WILL GET VERY STRONG

Are you in?

Schedule your FREE consultation with me to see if you qualify

To qualify you must:

Pass Functional Movement Screen

Attend the October 1st Ten Men Kick-Off

Attend ALL 4 Discover Kettlebell Starter Sessions during weeks 1 and 2

Commit to 3 to 5 30-minute group kettlebell sessions per week

Commit to keeping a food journal and following all recommendations

Provide a model’s release of your before-and-after photos and your weekly written report

If you qualify, we will set your training schedule to include everything that you need to succeed: Personal Training, Group Kettlebell Training, Fitness Assessment, Functional Movement Screen, Goal Setting, Nutritional Consultations and Coaching Support.

I’ll be keeping you updated here on this page. Check back frequently.

Committed to YOUR smokin’ hotness,

-Kelly Scott, Owner

Resist This Fitness, LLC

P.S. This EXACT 90-day program is worth up to $1,119. Don’t miss your chance to enroll in the best personal training program in Fulton for a tiny $149/ month. This is so insane, it will never happen again.

Call 301-974-9208 to reserve your spot before it’s gone.

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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Hard Work, Sexy Results

Hard Work, Sexy ResultsResist This Fitness provides a fun, comfortable, and enthusiastic environment.  You can be yourself. Don’t be shy. Behave badly, scream and grunt, groan and spit, use 4 letter words and laugh about it – you are in good company. It smells better than your average gym.  There’s no need to be discreet or self-conscious, work as hard as you desire and be rewarded for it.

The work you’ll do here is the real deal.  Forget the lame gym membership.  We’ll work you hard – and we’ll do it with safety in mind.  The number one reason people drop a fitness routine after making great progress is injury, and that’s no good for sculpting your new smoking hot body.  You need an expert to work hands-on with you who knows your specific goals and limitations so as to prevent injury.

You’ll sweat, you’ll push yourself; there’s nothing girly about training.  But your results?  A toned figure, more energy, a healthier lifestyle, and a fabulous physique.  So why wouldn’t you want that?  That’s right, you would!  Call us today at 301-974-9208 and we’ll have a free initial consultation.  Trust us, you won’t go back to that smelly gym where creepy strangers ogle as you’re doing your squats.  Be comfortable, stay focused, and get sexy.  We are ready to start working with you today.

Does This Sound Like You?

Raise your hand if this sounds like you:

  • You don’t have a lot of time to devote to working out.
  • You get bored easily with mundane workouts.
  • You are ready to exercise harder but in efficient, brief workout sessions.
  • You don’t like spending a lot of time in the gym.
  • You’re tired of crash diets and “get skinny quick” exercise scams.
  • You want to exceed your current personal limits (safely).
  • You are ready to commit to a healthier lifestyle.
  • You are results driven.

If this sounds like you, give us a call at 301-452-5547!

 

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Discover Kettlebells Workshop

Learn the inside secrets of kettlebells from professionals. You’ll learn:
  • Why kettlebells hold the key to fat loss, improved muscle tone, better posture, stronger bones, flexibility and endurance.
  • How to safely perform kettlebell movements to jumpstart your metabolism and lose the flab, forever.
  • Secret techniques used by women with ultimate core strength and flat tummies.

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Get Your Free Fitness Consult Today!

Get Your Free Fitness Consult Today!

Get Your Free Consult!

Get Your Free Consult!

“I was sleepy all the time. I felt sluggish, weak, irritable, and depressed.”

Hi. I’m Kelly Scott, the owner of ForeverStrong. And … ...

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