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Results Round Up

Another 8 weeks of gains, personal bests, and improvements has ended.  ForeverStrong’s clients are on fire!  You made some excellent progress.  The results are in and they are astounding.  Every program participant improved their strength and fitness levels over the last 8 weeks.  Did you hear that?  EVERY SINGLE ONE.  Who could argue with those kinds of results?

I bet you’re wondering, well what did you do? Did they really improve that much?  I’ll tell you, not only were the overall results fantastic; individual results were amazing.  Some clients improved their strength by over 300%!

We tested the participant’s performance in 5 different exercises.  We used a procedure called “Rep Max” testing in order to track the progress. We recorded how many repetitions each client could do with a specified weight at the start of the program, and then retested how many repetitions they can do with the same weight at the end of the eight week program. In some cases, we test duration instead of repetitions. Each client improved after the 8 week program was completed.  Ah yes, the feeling of success.  Let us bask in it.

 

With success comes admiration (and basking,) so join us in admiring their dedication and improvements.  You can also literally join us and improve YOUR strength too!

CORE

Beautiful Side Plank

Even though we tested 5 different exercises, we targeted our core strength during this 8 week program.  The results show our focus wasn’t misplaced.  Core strength was tested by measuring the amount of time each of person could hold plank variations. More than 25% of participants saw the greatest amount of overall improvement in the tests for core strength!  At the end of the 8 weeks over HALF of those people doubled the amount of time they could hold a plank variation.

 

One of those people was Cathy.  Cathy not only more than tripled how long she could hold a plank, she increased her strength so much that she can now do a full plank!  She need to modify the plank during the initial test.

 

We asked Cathy about her experience. She told us that one of her biggest successes was being able to do a plank without modifications.  She also told us that during this program cycle she has felt stronger and she feels that improved her quality of life.  Way to go Cathy!

 

Let’s not forget Frank.

 

Frank nearly quadrupled his plank time.  He can now hold a plank for over 2 and half minutes!  That’s longer than an entire song by The Beatles.  Congratulations Frank!

SQUATS

Nice Squat

At the beginning of the program, we tested the number of squats performed with a specified weight.  At the end, we retested using the same amount of weight.  About 10% of our participants saw the greatest overall improvement in their squat movements.

 

Among those is Lorri.  Lorri was able to do 1.5 times the number of repetitions she did at the start of the program!  Lorri told us that she surprised herself with her greatest improvement. Great job increasing your squat movement strength by 150%, Lorri!

 

Lisa more than doubled her repetitions at the end of the program.  That’s right, she was able to do twice as many goblet squats after 8 weeks. What a fantastic improvement, Lisa!

 

HINGE

Tim Hinge Demo

We tested the hinge movement using the deadlift exercise.  Usually either friend or foe, the deadlift is a true test of strength.  When correctly performed, it uses muscles all over the body.  We tested the number of deadlifts participants could do with a specified weight at the beginning.  After 8 weeks of the ForeverStrong program, we re-tested, counting repetitions and using the same weight.  Almost 10% of program participants saw the greatest overall improvement in their hinge movement.

The hinge movement is extremely important to our overall fitness level.  It’s the base for stability in the lower body.  Keeping that healthy is essential to mobility and workout progression.

Kevin kept our jaws on the floor during his final test, but by far, the most impressive was the improvement he made on his hinge movement.  At the beginning, the hinge movement was his weakest event.  The deadlift was the exercise he performed the least repetitions in.  By the end of our program, Kevin performed more repetitions of the deadlift than ANY other participant. Excellent work, Kevin!

 

PULL MOVEMENT

Strong Pullup

We tested a couple of variations of the pull movement.  We compared number of repetitions from before the program with number of repetitions after the program.  If weights were used, the amount was the same in both tests. Several of our clients saw the greatest overall improvement in their pull movement.

 

Kathy and Belinda doubled the the number of repetitions they could perform on the row exercise.  Congratulation ladies on seeing 100% improvement!

 

Scott tripled the number of pull-ups he can successfully perform.  Way to go, Scott!

 

Well, the results speak for themselves.  These clients committed themselves and crushed their goals!  Our participants enjoyed the program and felt that it improved their quality of  life.  That’s what ForeverStrong is all about.  We want to help you improve your quality of life for the long haul.  Our participants reported improved confidence, improved functionality in daily life and improved coordination.  Many participants, like Stephanie and Lauren, reported a better quality of sleep.  Some people experienced less back pain.  The most reported benefit of the program to daily life is one that Irene experienced.  A large number of participants reported that they felt

 

stronger.

 

I’d say with those results and those reported benefits ForeverStrong’s most recent 8 week program was a huge success.

 

Thank you to all of our participants. We love working with you!

If you want to reap these rewards as well, call or text us at 301-200-2223 or complete the contact form at www.trainforeverstrong.com to join us for a free workout.

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.

Slimmer Now: 90 days of ForeverStrong™

 Special report reveals client’s training secrets.

 

“I never really exercised before in my life.”

Monica recalls, as she reflects on her experience with the ForeverStrong™ Program.

“Now, I feel stronger – I am stronger.  I’ve lost almost 18 pounds, and I’m just a happier person in general.”

 

Please join our ForeverStrong™ Team in congratulating Monica, our June client of the month.  Monica’s story demonstrates that success happens with a strong commitment to a lifestyle change.  Monica was never without her smile and always arrived for workouts eager to learn.  While persistence and discipline defined Monica’s attitude, excuses were never a part of her repertoire.  She constantly adhered to the advice of her trainers and openly communicated with her coaches to maximize her training.  Monica’s positive attitude and dedication were assets to the ForeverStrong™ community and made her an absolute joy to work with.

Monica’s Goals

All images © 2014 Fulton Kettlebells

Monica decided to take action

“when I got to the point in my weight that I said enough is enough.  I met with Kelly Scott for a fitness consultation.”

Working together, Monica and Kelly outlined fitness goals that could be used to assess and motivate Monica’s progress.  Monica decided she wanted to:

  • Lose 8% body fat.  Accomplishing this goal would move Monica out of the health risk category.
  • Drop inches of fat.  Monica wanted to be able to fit into her old, smaller-sized clothes.
  • Increase her strength, endurance, and energy level.

Monica’s Fitness Program

“After carefully contemplating taking this step,” Monica says of her consultation with Kelly, “I was convinced to join the ForeverStrong™ Personal Training Program.”  Monica committed to a twelve week program with three ForeverStrong™ Progressive Strength Training sessions each week.  Each strength session included high intensity interval training finishers. On non-strength training days, Monica walked 30-45 minutes to promote recovery and manage stress.

Monica began her program with two private skill building sessions.  These helped Monica learn to lift kettlebells safely and with proper form.  Monica completed six additional skill development sessions during her twelve week program.  During these progressive sessions, Monica learned more advanced skills that allowed her ForeverStrong™ team to continually tailor Monica’s training to her improving fitness level.

All aspects of the program were designed to meet Monica’s individual needs and goals. Monica’s training provided her with the best strength conditioning workout in the shortest period of time without compromising her safety or form.  Monica was always eager to work out a little bit harder or a little bit more.  In fact, Monica’s coaches often found they had to hold her back!  To challenge Monica, her coaches adapted interval training finishers to Monica’s current fitness level.  This let Monica experience the fat-burning benefits of high-intensity interval training without the threat of overtraining, a common barrier to fat loss.  The goal of the workouts was to help Monica develop total body strength, a key to building a body that burns fat, even when at rest.

By focusing on strength improvement, Monica boosted her metabolism and developed the lean, fat-burning muscle tissue she wanted.

Monica’s Healthy Habits Coaching Program

All images © 2014 Fulton Kettlebells

The ForeverStrong™ program recognizes that an important factor in maintaining a healthy lifestyle is developing a healthy relationship with food.  Monica worked closely with Cara, the team’s Health Habits coach, to revamp her eating habits.  Monica kept a food diary and reviewed her entries with Cara twice a week.  While Monica never thought she’d be able to give up white rice, she soon found herself making healthier food choices.  Monica started cooking nutritious and flavorful meals for herself and her family.  She actively sought out new, healthy food options that she shared with fellow ForeverStrong participants.

“I like the little community that we have,” an always-enthusiastic Monica says.

“It’s filled with positive people giving you advice and technique tips and sharing recipes. It’s just a good positive place to be a part of.”

Cauliflower fried rice is now a favorite of Monica and her family, and Monica admits that she no longer has a desire for its bland, white rice substitute.

Monica’s Results

Monica’s commitment to her training program and new, healthy regimen earned her the results she desired.

Most Notable Strength Improvements:

All images © 2014 Fulton Kettlebells

  • 84% increase in rep max test on clean and press
  • 114% increase in goblet squat rep max
  • 70% increase in rep max on deadlift

Monica decreased her body fat by 7.2%, lost 6 inches from her abdomen, and charted an 18 pound weight loss. 

But, Monica did miss achieving one goal.

Though she wanted to fit into her old clothes, those old clothes are now too big.

Monica had to buy new clothes in a smaller size.

In Monica’s Words

“I would encourage anyone who is on the fence about joining the ForeverStrong™ program to, Sign up today! It’s worth it.”

All of us on the ForeverStrong™ team at Fulton Kettlebells are so proud of Monica’s achievements and inspired by her transformation. We look forward to updates about Monica’s continued success as she uses the skills and habits she developed during the ForeverStrong™ program.

Congratulations, Monica! You are ForeverStrong™!

Monica exceeded her own expectations.  It’s time for you to exceed yours.  Take advantage of our complimentary ForeverStrong™ fitness consultation. Monica achieved her fitness goals, and you can achieve yours.

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!

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.

 

 

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.

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.

“I was sleepy all the time. I felt sluggish, weak, irritable, and depressed.”

Hi. I’m Kelly Scott, the owner of ForeverStrong. And … ...

https://youtu.be/lbSq90mj7-Y
https://youtu.be/9pFBtw_9YWI
https://youtu.be/b5A7MnjdK6Q

*INDIVIDUAL RESULTS MAY VARY
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