ForeverStrong® Fitness

Are you ready to get Strong & Sculpted?

Iron Body Armor Ends This Week!

The final week of Iron Body Armor’s foundational strength program is here and you’ve been asking what your next 8-week program cycle holds,

so…

 ForeverStrong is excited to announce the Strong & Sculpted Functional Fitness Program!

Iron Body Armor focused on developing foundational strength. We lifted heavy weights to get stronger because we wanted to lay a solid foundation for other types of fitness improvements. During Strong & Sculpted, we will build from that foundation using “functional” movements. 

This follows the ForeverStrong Method, which cycles through foundational, functional, and enduring strength programs, and uses the exercise science principles of periodization and progressive overload to make sure clients get results year after year.

ForeverStrong’s Current Program Cycle:

Cycle 1: Foundational

Cycle 2: Functional

Cycle 3: Enduring

Based on this formula, Iron Body Armor, which focused on foundational strength, ends Saturday. This Monday kicks off Strong & Sculpted, which will focus on functional movements. I know I can’t wait!

We put the FUN in FUNctional Fitness 😉

Functional movements replicate essential daily activities and help us become more athletic and agile, while developing resilience in our joints that helps us improve balance and coordination. For this reason, highlighted movements of Strong & Sculpted will include band chops and single leg deadlifts. Hooray!

This is what we will do:

  1. Implement a progressive strategy. When we start, you’ll notice you’ll immediately be asked to perform more reps than you were asked to perform during Iron Body Armor, and the reps are only going to increase from there!
  2. Use variable intensity. During the LIFT, 3 of 4 workouts will be an upper / lower combo. Expect your thighs to burn when we kick up the challenge and train a lower body superset once every 4 workouts . Imagine how sculpted your legs are going to feel!
  3. Isolate weak links. Expect lots of “sculpt” with maximum emphasis on isolating the biceps, triceps, and core. This will help fortify your weak links and help your body develop muscle definition by targeting specific, smaller muscle groups. In the end, these techniques will help you break plateaus and set new records!  

Ready for the gun show?

To get the most from your sculpting sessions, we will hit triceps and biceps hard to optimize muscle protein synthesis in the “show” muscles. Muscle protein synthesis is just the rebuilding of muscle tissue after it’s been stressed, but without muscle synthesis, your muscles won’t grow.

As a result, during Strong & Sculpted, we will emphasize building lean, sculpted, and powerful bodies through intense performance, as well as through optimal nutrition.

Did somebody say six pack? 

Build a strong core with movement progressions that began with Iron Body Armour. Clocks and dead bugs will carry over for another 8-weeks, and we will progress the kettlebell getup to the elbow, then eventually to the bridge. Yay! Everybody loves progress!

Speaking of guns…

The Teaching Melt returns! So get ready to pull your guns from your holsters and learn Gunslingers, an advanced two kettlebell swing!

Of course, at ForeverStrong we compliment every session with our high intensity MELT. You can look forward to new and challenging HIIT moves to push your metabolism into overdrive. 😮

Check out this video for a demonstration of gunslingers. 

If you are not already training ForeverStrong, it’s not too late to start!

We’ve helped hundreds of busy parents, grandparents, business owners, and neighbors 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 Maple Lawn, and we’d love to help you.

Come see why hundreds of men and women train ForeverStrong instead of hiring an ordinary personal trainer. 

The first step is to schedule a complimentary first session. The easiest way to start is to text us at 301-452-5547. We will take it from there!

Improve Bone Density with Progressive Strength Training

Attention Women Over 55

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

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

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

 

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

That’s just what we do at ForeverStrong!

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

Dottie. Inspiring and Motivating.

This month, we celebrated Dottie’s 50th birthday, HardStyle, with a Fabulous 50 kettlebell workout.  50 Burpees, 50 Snatches, 50 swings, 50 Clean & Presses and 50 Goblet Squats. It was definitely fabulous.

These ladies put a lot of sweat into the celebration!

Today, We are proud to feature the birthday girl.   After 9 months of training at Fulton Kettlebells {Now ForeverStrong} , her story is both inspiring and motivating. You can read what she has to say about her experience so far. View her fabulous transformation at the end of the interview:

 

What were your initial goals, and did you accomplish them? 

The initial goal was to be able to move better, keep up with my husband, who still looks like he did when we married 26 years ago and be able to say yes to more of what life has to offer. I feel like I have accomplished those goals.  My husband and I regularly go for four and five mile hikes and are planning a bike trip soon.  This is a great thing for me and for our relationship. 

What kept you motivated and inspired to stick with us?

The environment at Fulton Kettlebells is motivating.  I look forward to the sisterhood that has developed with the “four o’clock” group of women.  We encourage each other and share our triumphs.  Kelly and Brian are very focused on helping me reach my goals.  They both have very different styles and both styles seem to hit the mark more often than not.  For the first time I find I am look forward to working out as a reward for getting through the day.   In the past, with other programs I would start to come up with excuses for not working out.

How would you compare your energy now versus before?

I had no energy before.  I came home from work and would sit on the coach and it would be all I could do to fix dinner and grade some papers. Now, I work out three times a week before going home.  On days I do not have kettlebells, I feel restless and almost always end up doing something, a walk, or a chore or something.  I am way more productive now.

How would you compare your body and physical health now versus before?

I am beginning to enjoy my body.  I have had fun shopping for smaller sizes and  I really enjoy all of the positive comments from family and co-workers.  I was really fortunate in that I did not have any identified weight related health issues (no health issues).  However, I really feel it was just a matter of time before my body did start suffering from the extra pounds.  I am glad that I was proactive about getting into shape.

How would you describe your overall transformation?

Amazing and motivating. I have come this far and feel and look years younger and better. (What better way to embrace 50!?).  I am about half way to what I thought was an unreachable and unrealistic goal.  Now not only do I think I can do this, I think I can do this this year.

How would you describe your experience with kettlebell training?

Kettlebell training is different from any other program I have ever tried.  I never really did much with weights before.  I always thought it was about aerobics and sweating.  I sweat but it is a different kind of sweat.   One thing I find challenging, but also find to be important for me is all the thinking and concentrating that goes on.   My body and mind is involved in Kettlebell training and I think that is an important link.

What was the most challenging aspect of Kettlebell Training?

Starting kettlebell training is hard because there is a large learning curve before you feel like you are doing anything.  My first few work outs exhausted me because I was so out of shape, but I didn’t not really think of them as work outs.  Sticking with something that is so new, that needs a lot of leanring and instruction is hard once you decide you just want to get on with it.  I am glad I stuck with the learning curve.

What was the easiest aspect of Kettlebell Training? 

The easiest aspect was how quickly I felt like part of a community of people all working for the same outcomes and all focused on the same basic goals.   The community at Fulton Kettlebells is really important and Kelly and Brian are key in making that happen.

What was the most fun and exciting part so far? 

The blast classes, especially the birthday blast classes are the most fun.  The most exciting part was deadlifting 106 pounds and beating all my 13 year old students in plank endurance.   My students were surprised and now when they need to wake up or refocus we will all do planks or push ups together and they really like it.  The me of just six months ago would no way be able to do that.

What’s the next goal you are working towards and how to you plan to tackle it?  

I am about 50 % of the way towards what I originally thought was pie in the sky.  I would like to get out of the obese category and maybe even borrow a t-shirt from one of my daughters.   I plan to keep coming to Fulton Kettlebells, find other ways to get moving with my family and friends and I will definitely continue to food journal and work on making healthy, life-long life style changes.

 

Motivated and inspired? Find out if kettlebell training is right for you by calling for a free consultation 301-200-2223.

 

A ‘SMART’ Goal

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

Together, we set a SMART Goal.

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

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

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

How did she do? See for yourself:

What does Robin have to say about this?

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

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

 

What’s your SMART goal?

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

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

 

 

 

 

 

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

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.