Drop 2 Sizes Challenge

Do you have a box of clothes in the basement that you use to rock? Imagine how great you felt wearing your favorite dress, shirt, or jeans. There is an air of confidence and you just feel great! We want to help you get back into your jeans. We are taking the emphasis off the scale for this challenge and putting it on how your clothes fit.  It is the start of a journey to have more energy, gain confidence, feel better, and rock a pair of jeans!

Do you feel you have plateaued in your training? Maybe you want to kick it up a notch? Forward Fitness is here for you. When you join the challenge you will get access to weekly accountability/nutrition meetings, recovery tips, and a secret Facebook group. We will even upgrade your membership to 8 weeks of unlimited FIT Camps! 

Need help with accountability? As part of the challenge you will get a journal that we will be looking at on a weekly basis. You can expect a text if we haven’t see you in awhile or you skip a FIT Camp you signed up for.

Looking for support? When you become part of our #FitFam you can expect support from the coaches and other members. Part of what is so great about this challenge is you are on the same mission as countless others. You can relate and give and get support. The accountability meetings create an ideal atmosphere for support.

Don’t know what to do? We’ve got you covered on the exercise, nutrition, mindset, and recovery fronts. When you join the challenge you will get a journal with nutrition information and ideas for meals. You will also get information on mindset and recovery. When you come to the gym, we will show you how to do everything so there is no experience needed.

Maybe you are waiting for the right time to start? It’s now! There is never going to be that “perfect time.” Life is always happening. It is important to prioritize your health. Take this challenge as a sign to start!



Important Dates

September th: Kickoff Meeting

September 23rd: Try on those jeans and beginning photo

September 23rd: Start of unlimited FIT Camps

Week of October 21st: Halfway jean try on and photo

Week of November 4th: 6 Week jean try on and photo

November 18th-20th: Final jean try on and photo

November 21st: Forward Fitness Thanksgiving 5-7pm

The great news is EVERYONE can win! In order to win the challenge you must:

  • Work out a minimum of 4x/wk (2 strength workouts and 2 additional FIT Camps)
  • Fill out your journal following the nutrition recommendations and check in weekly
  • Take week 1, 4, 6, and 8 photos in jeans and provide us with the story of your 8-week journey
  • Start with a pair of jeans that you cannot button and be able to button your jeans comfortably enough that you would wear them out in public on week 8

We guarantee if you follow our program you will be able to wear those jeans by the end of the challenge!

ALL winners will get a $100 gift card to Radiance Float and Wellness!!!! If you have never been to Radiance you are missing out. From floating to the infrared sauna and cryotherapy, they have so many wonderful services that help promote recovery and stress relief, which are key to your health.




Check out what past challengers are saying.

“My story really started many years ago. I have struggled with my weight all of my life and come from a family of women who have health issues due to weight issues. After having my baby, my wonderful 20-year old now, I was 170 pounds. I made some progress over the years, up and down all the time, but never really fit. Then in 2010 I had a mastectomy for breast cancer and learn that my form of cancer was estrogen positive, meaning that the cancer thrives on estrogen. Since fat cells produce estrogen, reducing the amount of fat cells is a clear way that I can try to stay cancer free. So I kept trying with varied success. Then 2013 I discovered circuit-weight training and made huge progress, getting fit, strong and trim. And though I have maintained a stronger trimmer me since then, as if often does, life threw me some curves and new adventures and uh oh, my jeans weren’t fitting! So, one of the first things I did after moving to Saint Louis was to seek out a place to work out and Fortunately I found Forward Fitness! During this year of transition this great team has kept me in shape and from going up another pant size. Then the jeans challenge came along! What a great program! I felt I had been living a pretty well before hand and was a little skeptical about how well this would work, but that was perhaps to make excuses for the shortcuts I had been taking. I knew what to do diet wise, but wasn’t really doing it. So the accountability journal and weekly meetings and Suzanne’s guidance have been perfect to keep me focused. Changes I made were cutting out the amount and frequency of sugar, bread, popcorn, and wine and focusing on increasing my protein, drinking water, and eating lots of vegetables. On the exercise front, I upped my workouts from 3 a week to 4-5 a week. When I could do 5 I think it really paid off. And the way this Forward Fitness team has challenged me in my semi-private trainings has made all the difference!!! At 54, upping weights is scary, but Suzanne, Nick, Cati, and Mike have each encouraged me and helped keep me from getting hurt. Not only am I stronger than I have ever bee in my life, but the weight is coming off! So loving being healthy and strong and looking forward to rocking my riding jeans and enjoying my horseback riding passion for years to come. This is a lifestyle, not a one and done. Forward Fitness! You rock! Thank you.” -Barbara C.




“I feel very different in week 8 than I ever expected. I am stronger, healthier, fitter, and more confident at the gym than I ever imagined. I’ve always considered myself unathletic and uncoordinated- now I would describe myself as STRONG. This is a point I could never have reached without Forward Fitness’s program and amazing team.

There were many days I didn’t drink enough water or eat as well as I should have. In a two month period, I went to two weddings, left town three times, celebrated Halloween, attended at least 10 eating events for work- all of these things left me feeling discouraged sometimes. It was so helpful to have y pictures and see my progress. That way, even on bad days, I was reminded of the progress I was making. I’ve made changes during the challenge that have become habits. I know they will stick with me because my thinking has changed. How I approach drinking water, eating breakfast, and making good choices at restaurants have especially improved.

I will continue to work on a sustainable meal prep schedule and focus on challenging myself in FIT Camps after my semi-privates end.

Next time I will Create a better base of recipes and meal ideas to pull from throughout the challenge and try to find a meal prep buddy or service to stay ahead of it.

The way I feel and the way I think about my body have fundamentally changed during the challenge. I can swing more, lift more, do banded chin ups, and keep up during conditioning! I’ve also found a community of omen doing the challenge who encourage, support, and push me.

Thank you all for helping me accomplish so much!” -Kate L.




“When I first heard about this challenge I was excited to NOT have to keep track of weight and measurements. I’ve previously participated in fitness challenges and I never reached my goal because I was so focused/discouraged by the numbers. This challenge takes your focus and puts it into the diet and exercise I knew I had to do this challenge when the end of the 8 weeks lead to holidays, busy season at work and my wedding 6 weeks later. I had nothing to lose… except the extra weight! This journal has been the key to my success in the 8 weeks. I’m a visual person and constantly need reminders of what my focus is. I wasn’t as committed as I should have been in writing everything down, but I was able to apply the things I learned to my diet… Not only do I feel better, but I notice a difference when I order food out, I am making healthy choices because I want to… I am happy the focus of this challenge was NOT on numbers because I feel like the habits I created with nutrition will help me in the long run. So happy I did this challenge! Happy to go from a size 12 to a size 8 in the same brand of jeans!” -Kat J.




“This challenge has been a fantastic opportunity for me to make some changes in how I eat and take care of my body. It has been invaluable to have the full support of the Forward Fitness staff behind me, as well ad know they will be there in the future. Throughout the challenge I feel like I have lost quite a bit of weight and I know I fit into my jeans! That puts me just one size larger than what I wore as a junior in high school, a decade ago. That is when my next goal comes in, I will drop another pants size and get back down to size 36 jeans!!” -Andrew E.



 You can also email Suzanne@ForwardFitnessSTL.com or call/TEXT 314-367-9273.

New Year New You!

“A year from now you will wish you had started TODAY!” -Karen Lamb

A new year is here and full of possibilities! It can be a daunting task to figure out what you need to do to get the results you want. Forward Fitness is here with our New Year New YOU program to help make 2019 your healthiest year yet! We want you to look back over 2019 and feel excited, proud, and amazed at what you have accomplished. We want to help you feel better, have more energy, and gain confidence!

If you’re ready to take the next step and make 2019 your year, text NYNY to 314-367-9273.

Our New Year New YOU is is focused on setting you up for success. It’s not another diet to start and then stop or workout you hate doing. It’s a lifestyle change, a mindset change, a support system.

What exactly is New Year New YOU?

It’s a challenge, a jump start into the new year and more confident, energetic, and strong YOU that involves CASH prizes!

The great news is you get to do this as a team! Choose 2 other people. They can be your friends, family, or co-workers. (At least one person must be new to Forward Fitness as of January 1, 2019.) Not only will you have the support of the Forward Fitness coaches, but you will start the challenge with the additional support of your teammates!

During the 8- week challenge:

  • You will have access to unlimited FIT Camps! These fun and motivating group workouts are personalized to fit each person’s fitness level and take into account past or current injuries. Prior fitness knowledge is not expected. We will teach you everything you need to know!
  • You will receive nutrition guidelines that won’t leave you hungry! You’ll know what foods to choose so you will have plenty of options.
  • You will receive access to a secret Facebook group where you can ask questions and get even more support.

At the end of the 8-week challenge, you will have lost fat and inches and gained lean muscle giving your team a shot at the prize money!

Determining the Winners

The measurements for the Contest will be done on our extremely accurate InBody machine that tells us exactly what your body composition is made up of, lean body mass, fat mass, water, etc. Scoring will be based on the amount of change in both your lean body mass and fat mass, called your Total Performance Points.

This Contest will be extremely fair to all people, overweight and lean, male and female, young and old, active and inactive, who compete against each other in this competition. Everyone will have an equal chance to win. We have leveled the playing field!

The winner(s) will be the person/team who makes the biggest degree of transformation based on their Total Performance Score, either by gaining muscle and/or losing fat. The winning team will be the team with the highest Overall Team Performance Score when adding all three team members’ Total Performance Scores.

Your InBody print out will give us, and you, a detailed description of your body composition, including your lean body mass and your fat mass. These will be the two most important factors in this Contest. Not your weight, and not your body fat percentage.

The formula we will use to calculate your score –

First the Lean Body Mass (LBM) points change – End LBM lbs – Initial LBM lbs = Total LBM change lbs

Total LBM change lbs/Initial LBM lbs = % of LBM Change, which are your Performance Points

Then the Fat Mass (FM) percent change -Initial FM lbs – End FM lbs = Total FM change lbs

Total FM change lbs/Initial FM lbs = % of FM Change, which are your Performance Points

Total Performance Score = % of LBM Change + % of FM Change, which are your Performance Points

Bottom Line – GAIN Muscle and LOSE Fat to WIN!

Rules to Follow –

  • You must complete your second and final InBody scans within three hours of your initial scan. (This is to ensure the most accurate comparison.) The most accurate measurement is on an empty stomach. Drinking a lot of liquid, or eating a big meal right before you step onto the InBody machine will force the machine to try to guess out what this “mass” is, and although it may work for you…it could work against you since the machine may think it’s fat or water. If you cannot complete your scan on an empty stomach, then be sure to do it after eating and drinking about the same volume as you did before the previous scan. For example, if your initial scan was after eating breakfast, then all of your scans should be after eating breakfast.
  • InBody scans CANNOT be done following a workout.
  • InBody scans must be completed without shoes & socks, wearing the same clothes in all three (3) scans, and we also suggest wearing minimal clothing & jewelry. Again, we just want to know what your body is made up of. Anything extra may count against you!
  • You must take a before and after photo – THE SAME CLOTHING MUST BE WORN IN ALL PHOTOS.

The Prize

Thousands of dollars will be given away! Cash will be awarded to the 1st place team with the highest Overall Team Performance Score.

Cash will also be awarded to the 1st place person with the highest Total Performance Score.

Our New Year New YOU starts January 21st! If you are ready, text NYNY to 314-367-9273.


Holiday Hold ‘Em Challenge

The holiday season is upon us, and despite what the holidays have meant for you in the past, they don’t have to be synonymous with weight gain! This month, we’re starting the Holiday Hold ‘Em Challenge.

The goal?

To help you maintain your body fat percentage (and not undo your hard work!) and stay accountable through the holiday season.

For $49.99, you’ll get before-and-after body composition and body  measurements, an accountability calendar with weekly tasks, weekly accountability group meetups, and special Forward Fitness mugs for the winners!

We will do the initial InBody body composition scans November 19th -21st. It should take about 15 minutes with the scan itself taking 45 seconds. You will also get your calendar with your weekly tasks at that time.

Weekly accountability groups will start the week of November 26th. We will have in person accountability groups of four to five. Times will be determined closer to the start of the challenge considering your preferences. For those of you who can’t make it in, I will do a few virtual accountability groups and communicate via Messenger.

We’ve also created a “secret” Facebook group for the challengers. You can share healthy recipes, ask questions, and get the support of your fellow challengers.

Final InBody scans will be done January 1st-5th. All you have to do is maintain your body fat percentage though the holiday and you win. You will also get the perk of a special Forward Fitness mug.

Finish 2018 without undoing all you’ve accomplished. You got this!


Join the Holiday Hold ‘Em Challenge


Spring Forward with Fitness BBQ Celebration!

Last week we announced the winners of our Spring Forward with Fitness Challenge at our BBQ. The challenge was based of percent inches lost around the waist and hips. We were so excited to see everyone’s results.  Not only could you tell people lost inches, but their attitude toward health, fitness, and their self changed.   After totaling everyone’s results, 44 inches were lost among the group in the waist and hips and 60 inches overall. That is five feet!

Congrats Kelly and Lisa!

Congrats Kelly and Lisa!

Kelly Williams took first place and $1,000 with 6.9% inches lost around her waist and hips! She lost 17.6 pounds, 10.5 total inches, with 6.5 of those being from the waist and hips. Kelly came in with a focus. You could tell she had made up her mind to make a change for herself. She came to the weekly nutrition classes and gave some great input. She was a regular to the 6am classes on Monday, Wednesday, and Friday, and usually added a weekend workout. Keep up the awesome work!

Lisa Bailey lost 5.5% inches around her waist and hips and was crowned second winning $600. Lisa has made so many great changes especially with her mindset. She figured out what works for her and how to frame things in a positive manner. This is so important when making changes that you want to last. Despite an extremely busy time in her life, she made time for workouts, nutrition, and herself. Way to go Lisa!

Laura Williams won $400 in third place losing 5.1% inches. She is someone who gives each workout her all. If you give her a heavier weight she doesn’t complain. She enjoys the challenge. She planned workouts around her 12 hour shifts and attended the nutrition classes she could. She made her health a priority. Congrats on your success! We wish we could have taken your picture at the BBQ, but understand those 12-hour shifts.

Congrats on your success!

Congrats on your success!

Thanks to everyone who came out to the BBQ! A special thanks and congratulations to those who decided to make a change and did the Spring Forward with Fitness Challenge. Even though only three people received cash prizes, everyone made an improvement!