News Archives - ForeverStrong® Fitness

Happy 1 Year Instructor Anniversary: Julie Taylor

From client to instructor, Julie Taylor has done it all with ForeverStrong®.

It wasn’t enough for Julie to train at ForeverStrong as a client, she loved it so much that she wanted to join our training staff as a trainer herself! Prior to starting her ForeverStrong journey as a client, Julie worked in the corporate world. Upon retirement, Julie was visiting her chiropractor when she saw the newsletter about ForeverStrong. After losing 30 pounds, Julie was looking for the most effective way to maintain her weight. Having already done cardio and yoga, she realized that she needed to incorporate weight training into her workout, which is why she soon came in and talked to Kelly. From there, Julie became a new member of the ForeverStrong community!

After training with us for 9 months and still being retired, Julie found that her love for ForeverStrong kept growing and growing. She soon decided to emerge from retirement and pursue her personal training and kettlebell certifications. Once achieving those certifications, Julie started out as an intern at ForeverStrong. An intern?! Yes, that is correct. From her humble beginning as an intern, Julie has made her way to the top as she is now a key person to our training staff and we are so happy to have her! Our clients, too, enjoy having Julie here as they constantly remind us of how much they love her. Often, at the end of a program cycle, the feedback we receive consists of variations of “I love Julie” responses.

Just as the clients love Julie, she loves them all as well. She dearly loves all the clients, the supportive nature of the staff, and the positive atmosphere that ForeverStrong offers. This, in comparison to the negative atmosphere of the corporate world, makes Julie increasingly more happy.

To those that are considering joining theForeverStrong community, Julie encourages you to give it a chance because it can ultimately change your life! For those that are interested in becoming a part of our training staff, Julie also encourages you to inquire about our apprenticeship program because the ForeverStrong community is always looking for ways to grow. Just recently, Julie was working on growing her own skills and knowledge as she pursed and achieved an orthopedic exercise specialist certification.

Interested in growing with us? Be our guest for a free workout at ForeverStrong, where you can improve your health and fitness in ways that can change your whole life!

Julie’s Accomplishments:
ACE Certified Personal Trainer
Hardstyle Kettlebell Instructor Certification
ACE Orthopedic Exercise Specialist Certification

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.

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!

Age Defying Benefits of Strength Training

Marsha, 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.

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!

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

By Kelly Scott

**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)

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)

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:

30-60 seconds of sprinting, and then walking at a brisk pace for two minutes until the routine is complete.
30 seconds of kettlebell swings paired with walking at a slow pace until your breathing normally. Repeat for 10-15 minutes.
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}

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.

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!

Does running prevent age-related muscle loss?

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.

Are Kettlebells Right For Me?

Does swinging a heavy cast iron bell sound a little intimidating? Well, if you don’t know what you’re doing – we don’t recommend it.

That’s why we specialize in teaching this special form of weight training. We are here to teach you how to do it right.

We’ve trained over 300 clients how to safely use kettlebells and most of them were approaching or OVER 50 years of age!

Rest assured, most of our clients were apprehensive before they understood what kettlebell training really is.

The ForeverStrong program is actually a very safe and effective way to improve strength, regain mobility, and start turning back the clock.

How do we do this?

We start by creating an environment that focuses on your education of proper form and technique.
Then, we continue working with our clients as individuals throughout the program.
By keeping the workout sessions small and carefully supervised we ensure your success.
Finally, we tailor your program to your needs and goals, and adjust it as you improve.

In fact, some of our clients who were at first apprehensive now describe their kettlebell as the “handheld fountain of youth“.

Our progressive strength program teaches you how to safely lift “heavy” weights to stimulate your bones and muscles to get harder and stronger. Just look at our success stories. These are people just like you who are taking advantage of our program to improve their quality of life for the next 50 years!

Will kettlebell training work for you?

If you are serious about getting the strong body you’ve always wanted, we guarantee it!

Call 301-52-5547 for your free fitness consultation and find out about our Results Guarantee.

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.

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

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!Join now and start your ForeverStrong personalized fitness journey by calling 301-452-5547 to schedule your complimentary fitness consultation!

Getting Started with Kettlebells

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.

Now Hiring

Looking 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