The “Big 6” Kettlebell Workshop

Kettlebell SwingDo you want to take your workouts to the next level? Do you want to use kettlebells, but don’t know how? Are you scared you will get hurt using kettlebells? If you answered yes to any of those questions, this hands on kettlebell workshop is for you. When performed in good form, kettlebells are a great fat loss, mobility, strength, endurance, and power tool. You can get a challenging workout in less than 30 minutes. If needed, you can even use one kettlebell for a total body workout. Need more reasons to train with kettlebells? Check out coach Mike’s top 8 reasons.

What sets kettlebell workshops at Forward Fitness apart from others? We have three trainers who are specifically certified in kettlebells. Mike Klaus is a RKC II coach, Suzanne Klaus is a RKC coach, and Cati Davis is a HKC coach. All three coaches train with kettlebells on a regular basis and have coached countless people through kettlebell workouts. We have a passion to continue to learn, improve, and try new workouts keeping things fresh and fun.

During this hands on workshop we will break down the “big 6” kettlebell movements.

 

 

 

These movements may seem overwhelming, but with proper instruction and cues they become much easier. You will have experts coaching you into good form so you can do safe and effective workouts at home. You will leave with a kettlebell specific RAMP (our version of a warm-up) and kettlebell workouts you can do at home. Don’t miss out on your chance to learn from some of the best. Space is limited so don’t wait to reserve your space.

 

SIGN UP NOW

Eat – Sleep – Live Better: Lies, Deceit, & Trickery: What is the Food Label Telling You

Food LabelsHave you ever wondered if you were reading the food label correctly? Is that how much protein you are actually getting? What does that list of ingredients mean and are there any you should avoid? What does grass-fed mean? Just because the label states it will better help absorb certain nutrients, does that mean it is healthier than another brand? If you have ever asked these questions, you won’t want to miss this talk by Forward Fitness’s registered dietitian, Suzanne Klaus. You can even bring in the label of some items you eat on a regular basis. For questions please email suzanne@forwardfitnessstl.com. Space is limited so don’t delay.

Sign Up Now

Eat – Sleep – Live Better: Setting a Goal You Will Achieve

Goal Setting2017 is here! With the beginning of a new year comes New Year Resolutions. According to The Clinical Journal of Psychology, 45% of Americans usually make New Year Resolutions and only 8% of people are successful in achieving them. Join Suzanne to set an ACHIEVABLE goal for 2017. She will take you through the goal setting process and have you outline how to succeed. You will leave with confidence and tools to continue your success throughout the year.

This is the first talk in the Eat – Sleep – Live Better Series. Each month Suzanne will lead a talk on the second Monday of the month from 6:30pm-7:20pm.

Member: Access to the whole year of talks ($149.99) or a single class ($14.99)

Non-Member: Access to the whole year of talks ($199.99) or a single class ($19.99)

SIGN UP

Re-Centering Your Body: Ribs Down

Re-centering Your BodyHave you wondered why we start our workouts with restorative breathing, especially those last few breaths that are in through your noise and out through your mouth? Or, have you wondered why the “ribs down” cue is so important? For those of us who have the infamous desk job and feel constantly stressed, watch Nick’s video on how breathing and posture can help!

Spring Forward with Fitness Challenge- Lose Inches Win Cash

SIGN UP NOW

Are you looking to make lasting changes to your health? What about a place where you will thrive? Join our Spring Forward with Fitness Challenge to lose inches and win cash prizes! Train in a gym with a fun, team oriented, positive environment, and gain confidence, move better, feel better, and live better.

Current Members: $149.99

Non-Members: $249.99

 

Price Includes

8 Weeks of UNLIMITED FIT Camp ($418 Value)

Weekly Nutrition/Wellness Meetings ($120 Value)

Challenge T-Shirt ($20 Value)

Current Members will also get 2 Semi-Private Training Sessions ($120 Value)

BONUS

Facebook Accountability Group

Delicious Nutritious and Easy Recipes

 

CASH PRIZE

Winners will be chosen by percent inches lost from their around their waist, belly button, and hips. Half of all entry fees will go in a pot for the cash prize!

1st Place: 50% of the pot

2nd Place: 30% of the pot

3rd Place: 20% of the pot

 

Dates to Remember

March 31st: LAST DAY to sign up

April 4th: Start of UNLIMITED FIT Camps

April 4th-7th: Beginning Measurements

April 5th: Nutrition Meeting #1

April 11th: Nutrition Meeting #2

April 18th: Nutrition Meeting #3

April 25th: Nutrition Meeting #4

May 2nd: Nutrition Meeting #5

May 9th: Nutrition Meeting #6

May 16th: Nutrition Meeting #7

May 23rd: Nutrition Meeting #8

May 25th-27th: Ending Measurements

May 27th: Last day of UNLIMITED FIT Camp

May 31st: Spring BBQ 6:30-8:30PM Winners of the challenge will be announced

Invited your friends and family to join the challenge with you! Don’t wait for the perfect time to make a change.

START TODAY! 

 

What are Your Intentions?

By: Nick Lape

Intention“I promise I did it with the best of intentions!” How often have we used this line in our own personal lives? We use it to explain a decision we’ve made and/or start an apology. In the social sense, I’d say this term gets used quite a bit. But, what if we started using it in the gym in regards to our own fitness and wellness? Do we actually have the best of intentions for ourselves while we workout in the gym? What I’m getting at is that if we are not at the gym for a purpose or we are not there with the intention of doing the absolute best for ourselves, then what are we doing there?

First, let’s define intentional or just intent. The best definition I’ve found from Merriam-Webster is, “A usually clearly formulated or planned aim or purpose.” If we have intent, and I mean REAL intent then not having a plan or purpose when we walk into the gym becomes pointless and your want to change might not actually exist. That plan starts with a general goal or destination like, “I want to lose ten pounds,” and trickles all the way down to each singular movement that leads you to this destination.

I can hear the silent questions now, “Nick, how I can have intention in one singular movement that usually only takes 30 or so seconds?” And that’s exactly how I want you to think! As a matter of fact thinking is the only way to have intention in each movement or exercise that you perform in the gym. You need to know where your head is positioned, your shoulders, your hips, your knees, and your feet. Once you begin being aware of your position and you start moving with the intention of allowing your body to master movement, your plan, or destination if you will, becomes that much easier to reach. But, with each new movement has to come an additional thought process in order to master it.

I have had the pleasure within the last few years to watch client after client have the proverbial light bulb go off in their head and finally realize why they walked into the gym. These are the people that you can see truly immersing their brain in each movement pattern they are taught. The ones that stop for a second and say, I’m tired of walking in this mindset of, “Maybe someday,” and start thinking that that someday is going to be today. They start living intentionally! Each movement, each leaf of spinach, each post workout shake and even each perfectly performed split squat (because we all know how much we love them) becomes their intent. They are giving their bodies a chance to be great and their minds a chance to be at peace. And, they will continue to strive to improve. THAT is being intentional. Don’t just promise your family and friends that you have the best intentions, prove it to YOURSELF!!

Get Up Get Down

By: Suzanne Klaus RD, LD, CPT

Get up get down, stay your, move wellThe Get Up Get Down is a great exercise and is actually practical. Think about how many times you get up and get down each day. Do you have kids, grandkids, nieces, or nephews? If so, being able to get up off the floor with ease is important.   See a few different progressions of this exercise!

The Answer that Destroyed Your Results

Nick Lape BS, CFMS

Answer Honestly for Better resultsI am a trainer. As you can imagine my life revolves around the gym and attempting to help people get into the best shape of their lives. I get to help people accomplish their goals and live the best life possible. Part of that is helping my clients set goals. And, I follow up with them.  I ask them lots of questions. How are you going to achieve this goal? Why is it important to you? What did you eat for breakfast? How many hours of sleep did you get? Now, there are hundreds of answers for each of these questions. And, most people know what the answer is SUPPOSED to be, however, it seems as though the real answer is always hiding someplace.

Whenever, we ask questions especially related to our health, there are a series of emotions tied to those questions. We don’t want to be judged. We want to feel as though we have it all together, especially when we are around others. If I ask the question, “How many hours of sleep did you get last night,” I sometimes get the answer, “Oh about seven or so…” However, the person really got five or six hours. Why did that person feel like he/she had to up the number? Was it to look better or maybe to feel better? Just because you know what the answer is supposed to be doesn’t mean you have to let the little voice inside lie about it. What do you gain? Nothing, you are actually hurting yourself.

 In the fitness world, at least in my world, I ask people these questions all the time. I hear a lot of different answers and my biggest piece of advice is to not dance around the real answer. You may know what your fitness coach wants to hear. But, if you can’t tell him/her the real answer, how can they help you maximize your life? That is what we are here for. We are trying to help you find the goals you have for yourself and plan to achieve them. Pay attention over the next few days, even hours, to how many questions you get asked, and how many times you blurt out what you know is supposed to be the answer, when really the real answer might not be so great.

For most of us, fitness and health is a journey. If you are truly invested in it then you’ve probably read article after article about it. So, more often than not we have a decent handle on what the answers are to some of the more general questions regarding fitness. However, those general questions are the things that can lead to more specific goals or gains or losses or whatever it is you are focusing on during your fitness journey. You may know what the answers are supposed to be, but tell the real one and don’t slow your journey to success. Be honest with yourself and the person who is trying to help you succeed.

Mobility and Fat Loss

By: Nick Lape BS, CFMS

Mobility and Fat Loss

Watch Nick talk about this fat loss and mobility!

If you have ever been around a gym atmosphere there is a good chance that you have heard the term, mobility. But, what does it mean? A dictionary will tell you that it is the body’s ability to move a joint freely through a range of motion. While that is a great way of putting it, one way I like to talk about it is having the proper flexibility and stability to move a joint through a range of motion. If you do not have proper mobility and are working out, you may not be losing fat like you thought you should. Rather watch a video to learn about this? Click here!

Before we get into fat lost, let’s learn about how we get mobility? It’s through proper programming that has been designed to help a specific person with specific movement issues. Does that mean a program is all stretching and corrective exercise? Absolutely…NOT.  Our first line of defense against immobility is soft tissue work, or foam rolling, or any other massage-like exercises you can think of. But, that isn’t all. As I mentioned above, stability, or strength, plays a huge role in keeping joints mobile as well. That may seem contradictory, but stretching a muscle as well as activating a muscle through simple unloaded movement can help make a muscle pliable. These would be things such as corrective exercises that have been designed to use flexibility and stability to prepare a joint for further manipulation. Either way we are bringing awareness and blood flow to the area by using the combination of both. When both flexibility and stability begin working together in a joint, you have more than likely created better mobility within that joint.

Now for the meat and taters of why you are all reading this article. How could that last paragraph possibly have anything to do with fat loss? Well here is the rundown. If you fail to do soft tissue work and break down possible physical stresses that your body is holding, then there is a good chance your range of motion will be lacking. When this happens your joints will NOT be able to continue moving in a manner that they should or that would be beneficial for strength training. Outside of the gym these joints tend to stiffen up, which makes it hard to move and can even cause pain through other movements. When you are in the gym with joints like this, strength training becomes difficult because of the lack of range of motion. This is when compensations can occur and your body gets out of alignment and those minor aches and pains can eventually get worse.

We all know that in order to burn fat we must challenge the body. We actually need to lift weights and strengthen the body. That’s why we have calisthenics, dumbbells, kettlebells, etc. However, without proper range of motion, or mobility, you will be unable to recruit as many muscle fibers and fewer nerves will fire to the area that you are focusing on. When few nerves fire and fewer muscle fibers work you can actually fail to spike your metabolism in a way that will cause what we like to call the after burn. In other words, your body won’t work for you.

So let’s summarize, less mobility → less range of motion → more pain → lack of muscle fibers working → less neurons firing → less working metabolism → LESS FAT LOSS!!! Let’s not forget cortisol. If you are in pain your body will release cortisol, which will make it a lot harder to burn fat. Now we also know that you can add more and more and more and more exercises to your weekly and daily life in hopes that you will burn fat and lose weight. But, if you have poor mobility (along with a poor diet, lots of stress, and minimal sleep) results will be neat impossible. Instead of adding more exercises focus on performing a few correctly and building that range of motion. Include all aspects of fitness into your life; mobility, flexibility, stability, along with proper sleep, eat and stress management and you will get results. If you don’t, then it takes going back and reevaluating each of these aspects and changing accordingly. Don’t forget watch Nick’s video on this topic!