Snow Day

Today West Seattlites awoke to 3-4" of snow on the ground. Anyone in the NW knows that anything over an inch brings the city to standstill, so today became a snow day for most people taking it easy and staying off the streets for safety. However, we did have a few people maek it in for their workouts. Hats off to BJ, Marilyn, Heidi, and Rich who made it in despite the weather.

Now its time to name that bundled up client braving the elements to come in for their workout at FT!

Blackout Cardio Contest Winner - Christine

Consistency, perserverance, and some luck is what it took to win this contest. Clients had to complete 4 cardio workouts during the week, complete one nutrition assignment, and one exercise bonus in order to achieve bingo. Those that completed those assignments each week were entered into a weekly prize drawing. If you completed full Blackout Bingo, you were entered into the grand Prize drawing.

It was a heated battle between Christine, Antoinette, and Rich to the finish line for Blackout Bingo. Congratulations to all who participated in the contest as everyone won with improved Cardiovascular fitness. However with a little luck on her side, Christine was chosen as the overall Grand Prize winner.

Here were the final results for each week:

Wk 1: Antoinette - Protein Package

Wk 2: BJ - FT workout shirt

Wk 3: Dawn - Free massage

Wk 4: Christine - 15 lb Turkey

Wk 5: Antoinette - Free Training Session

Wk 6: Antoinette - PCC Gift Card

Wk 7: Christine - Gas Gift Card

Contest Winner: Christine - Her choice of new workout shoes, Free training sessions, or train the trainer

Get Ready, Coming January 5th - Blackout Cardio II.

Jingle Bell Race - Brrrr!

After weeks of training, our event was finally here. While we lucked out with dry weather during all of our training sessions, Mother Nature decided to play a little trick on us. With 1" - 3" of snow the night before and falling mercury in the morning, she was going to give us a real test.

So with extra layers on and dressed in the spirit of the holiday season (some wore reindeer antlers while others wore elf hats - thanks BJ) the FT Running Group braved the icy roads and wind chill of 19 degrees to run the streets of Seattle. After trips to the porty-a-potty and waiting for our wave to start, we headed south on 5th Ave and ascended the first hill while fighting the bone chilling head wind as our warm-up. With thousands of people on the streets, there was a collective warmth and the mass acted as a shield from the wind.

With the toes and fingers starting to warm-up, we dropped down and entered the express lane on-ramp where the chorus of holiday songs could be heard echoing through the tunnel. As things opened up on the freeway, the runners were able to hit there stride, albeit, dodging a few strollers and walkers now and then.

The course continued on the express lanes then made a u-turn so we could keep an eye out and cheer for other team members along the route. After a long incline taking us off the highway it was downhill for the last 5 blocks as we returned to the starting location with throngs of supporters lining the streets to usher the racers/walkers into the finish. With so much support, it was easy for teh adrenaline to kick in for a strong push to the finish.

Congratulations to everyone in the Running Group for braving the conditions to complete this annual event and support a good cause in the process. Next up - the St. Patricks Day Dash.

Client Achievements

We've had a number of clients recently achieve their personal goals by completing specific events indoors and out. Here is a shout out to their recent accomplishments.

Mary Jo - Washington Mutual Tower Stair Climb, 56 floors
Antoinette - 5K Turkey Trot in Long Beach, CA
Kathy - Seattle 1/2 Marathon

After basking in the glory of your achievements, now we ask: What's Next?

(Photo: Antoinette on race day.)

November Client Competition - Bike Time Trial

Crank it out was the theme for November with this month's contest consisting of a time trial on the recumbent bike. How far can you go in 15 minutes at the highest resistance level? It was a heated battle with each day some one upping the ante. In the end, B.J. (Level 12 for 5.96 mi) and Verne (Level 11 for 5.74 mi) crossed the finish line with the furthest distances. Congrats for your hand work.

Next up - time trial on the elliptical.

JIngle Bell Training Week 5 - On Your Marks, Get Set, GO!

With a week off for the Turkey holiday, we finished up with our last training session before our big run. We timed all of the sessions perfectly as the rain did not start until after our workout.

The Sleepy Head Award goes to Marilyn for sleeping in till 9:15 am, but kudos for her for still making out it out for some laps with the group before we finished. WE know most of us would have just rolled over in bed knowing that we were already late.

Congratulations to all who participated. Everyone is primed and ready. Next up is the Jingle Bell Run on 12/14. Let's go have some fun with bells and whistles on!

December Client of the Month - Antoinette Detar

Despite the demands of her job, Antoinette has persevered in making many changes to her exercise routine. Our staff voted her Client of the Month for her hard work in the Blackout Cardio Bingo contest (she is on track for Blackout) and for joining the running group. Keep up the great work Antoinette! You are on your way.

Here is what Antoinette has to say about her experience with us. "Last summer I decided it was time to get healthy and made my 1^st appointment at FT – in spite of the usual excuses; no time, no energy, and no desire to work out. Taking that 1^st step (which has evolved to jogging!) has really made a positive difference. In addition to the motivating trainers, I am a huge fan of the cardio challenges (speaks to my competitive nature) which have been a significant driver for me to push myself to go above and beyond what I thought I could do. I feel stronger, healthier and have lost over 10% of myself (which I don’t miss!). With help from FT trainer’s advice regarding exercise & diet I look forward to continuing to challenge myself to achieve a healthier way of life. Thanks!"

Jingle Bell Training - Week 4

It was sunscreen week. The sun was out, but it wasn't warm enough to layout. Cool and crisp is perfect for running. So with a little bit extra for warm-up, everyone was ready to tackle the session. This session included some more pesky stairs, albeit, stationary and stretching the distances out with some 400's and 800's.

The blood was flowing through the veins in this workout to keep warm. Only 3 weeks till our race. We take a week off for the Turkey holiday, but will be back at the track here to push ourselves to new heights in 2 weeks!

Jingle Bell Training - Weeks 2 & 3

Week 2 of the training brought out a smaller group and a soccer game to watch while venturing around the track. Not to mention extra sprints to catch up with the soccer balls after they were kicked out of bounds. The rain stopped just as we started our warm-up. Slowly but surely we are building towards our goal.

Week 3 brought out sun and fog for our session. By the end of the warm-up, folks were stripping down to their base layers to keep cool. This week caught people off guard by running in the opposite direction on the track and throwing in some stair climbing before moving onto the regular drills. The speedwork was tougher this week as well to give everyone a good push. Great job by everyone to push themselves during this workout. Less than 4 weeks till our race!

November Client of the Month - Rich Barrientos

The staff voted Rich to be our November Client of the Month because of his hard work and dedication over the last couple of months to his program. Not only has he worked on the nutrition side of things with food journaling every day, he has made a concerted effort to increase his cardio activities. Whether it is for cardio or his training session, we receive a visit from Rich almost every day in the studio. Keep up the great work Rich and congratulations on your award.

"It was January of 2008 when I first began to think seriously about my health. I was in need of a change, a full schedule, and well worn life patterns have gotten in the way of taking care of myself. I had noticed that I had more than a bit of weight gain over the years. I'm coaching youth sports and the kids were running me into the ground. What surprised me the most is when I needed to buy larger clothes. I'm a guy, how many pairs of jeans do I need? What do I do with the old smaller jeans? Throw them out? Not. I don't throw any thing out.

How could this happen? Oh yea, I am not as young, physically, as my mind would lead me to believe. I now have a desk job. Ooh, and that new fantastic bakery opened in the neighborhood.

By April, I decided it was time to make a move. I made an appointment and met with Duncan. I interviewed him and the whole operation. I was impressed. I found that this was a plan that I could get behind. I could put it on the calender and make a commitment to myself and a trainer to get fit. Oh, and I was done buying clothes that are bigger than what was already in my closet. The math said that it was cheaper and healthier than shopping therapy. Though some opinions may differ.

Over the years, I have worked out in a buddy's basement and had several gym memberships in West Seattle, all with various degrees of success. Since joining FT, I have not been so motivated and felt so positive about the things that I get to do in the gym ever. The difference with FT is the personal touch, the genuine honest assessment of my physical abilities and personality to help meet realistic goals. Competition and being challenged are big factors in keeping me interested in most things in life. I believe that working one on one with FT trainers meets exactly that criteria for me. The training changes so that I don't feel bogged down doing repetitious workouts that I have done before. The variety of personality's, training styles and weekly to monthly competition keeps me coming into the studio door. The guidance and tools to for me to succeed are at the FT studio. I am positively encouraged throughout the process and see results mentally and physically."

Jingle Bell Training - Week 1

Under blustery, but dry conditions, the Jingle Bell training group kicked into action on Sunday. A great, enthusiastic group turned out for the first week at the track. With only 6 weeks to go, we have some work ahead of us to get folks ready for the running event and pick our costumes.

Awards for this week's training session:

Gutsy Performance: Dale (running despite a cold)
Achievement Awards: Chris and Marilyn for leading the charge with their respective groups
Youngest Performer: Jack (though he was in a stroller)

October Client Contest - Hula Hoop

October was Hula Hoop month and a chance to work the core a little bit. While many mastered the hip action for a good 2 minutes, it was the switch to one leg that threw most people off. Both Diana and Kathy were able to keep the action going on one leg to be our winners for this contest. However, it was close as they were only separated by one second. Most everyone had fun getting those hips moving, while some wanted nothing to do with hoop. Here 's to practicing for next year's hoop-off!

Congrats Diana and Kathy!

Studio Fright

Halloween brings out the inner child in us all with the chance to dress up. We are also given a look into the inner thoughts of the trainers. Jeff and Duncan both yearning for the feminine side, while Bonnie reliving a past life, and Heidi giving us a glimpse into the future someday. Happy Halloween!

Blackout Cardio Bingo Contest

Get those legs ready as well as your Bingo dobber as the Blackout Cardio Bingo Contest startes 10/27. The goal each week is to achieve Fitness Bingo by doing 4 cardio workouts and 2 bonus squares (1 exercise and 1 nutrition). Different prizes to be raffled off to those that achieve Bingo for that week. At the end of the 7 week contest, those that achieve full Blackout of their Bingo scorecard will be entered into a grand prize drawing with the potential to Train a Trainer.

Let's hear your fitness B-I-N-G-O!

Jingle Bell Running Group

The Second Annual Jingle Bell Training Group with Fitness Together will start November 2nd. Come out and enjoy meeting new folks as we have fun working towards the Jingle Bell 5K Run and Walk on December 14th. All levels are welcome as we increase our cardio conditioning at the track with a variety of running drills and homework during the week.

The end goal is the opportunity to dress up and join the thousands of other Washingtonian's as we venture out in holiday attire to run the streets of Seattle and I-5 on a crisp morning in December. Get those running shoes dusted off and come join us for 5 Sunday training sessions. It's a great way to get your Sunday morning's started. See you at the track - Brian your "Running Coach"!

3-Hour Tour

On an overcast day, all of the West Seattle FT Trainers hit the deck for a 3 hour tour around Elliot Bay. Sailing on the S/V Danielle, the crew of Captain Rex, Stephanie, and Marissa instructed us on the finer points of sailing and team work. Each of us had a chance to learn the different positions on the sailboat from the helm, the tactician, the jib winch, and the main sail.

After some practice, our team was able to sucessfully maneuver around the crossing ferries, avoid the pirate ships, and make it back to dry land before the next storms hit. Despite the cool temperatures, everyone had a great time trying on new hats figuratively speaking and for real. Thanks to the crew for all their hospitality and patience that day. We all had a great time. Next up is the America's Cup for us; on second thought - we'll stick to training folks for the races!

September Client Competition

September's challenge included strength and speed with the Bench Press. The goal was to see how many repetitions at a specific weight you could lift in 30 seconds. To keep things even, men and women competed with separate requirements.

Congratulations to September's winners:

Women: Heather Freeborne (34 repetitions with 65 lbs.)

Men: Jay Dobberstein (32 repetitions with 115 lbs.)

For both sides, it came down to the end with Heather eeking out Diana on the last day and Jay battling Neil for this month's crown.

October Client of the Month - Carolyn Burton

The Power of Grrr...Our October Client of the Month is Carolyn Burton. Duncan describes why she was voted as the COM. "Carolyn never ceases to amaze me. When I first started working with her, she had breathing problems and knee and ankle issues so her workouts were slow. Taking all these limitations into account I would adjust her workouts to be challenging but doable. She took to the workouts with determination. As we progressed, the breathing problems became scarce and her joints quit "talking" to her as much. I would see more aggression and drive every time we worked together. She always asks questions and wants to know about exercises, or about a new personal record. She a very funny and energetic lady who is well deserving of client of the month. Go Carolyn!!"

"Prone cobra, crunch, the bird, bench press, bosu, dead lifts, plank, push-ups. These are foreign words to me. Apply action/motion to them, trust me, they still are foreign words. I think one should only sweat when it’s a sunny 90. I am not an exercise junkie as I hated the gym. So, what the heck got me here? It was a dark, stormy garden day, I was huffing, puffing. A bolt of thought hit me, I am soooo out of shape. I do not want to be this way. I shall overcome slouchy body, huffing, puffing. I’ll get me a trainer, whip me into shape and life will be good. Along the way, I’ve learned good stance, peddle to the metal, concentration, breathe, breathe, breathe, flow motion. Faster Faster Faster. I’ve learned hard work, sweat, dedication and to obey the good direction of the FT staff, to grrrrr my way to lifting 75# weights, bench pressing, & the utter pleasure of 116 rpms! Had anyone told me I would be looking forward to workouts, I would have said they were crazy. After all, I hated gym. Add grrrr to your life, work with the best FT trainers!! Life lived well is the best revenge. Life is good!"

September Client of the Month - Chris B.

Chris has worked hard this summer dedicated to achieving his health and fitness goals. From tackling the Le Tour de West Seattle, to making changes with his eating habits, he is on his way towards those goals. His easy going banter while on the cardio machines keeps it light for everyone around him. Congratulations on being this September's Client of the Month.

Here is Chris' training experience: "In February 2007, having just turned 39 and in a period of inconsistent work outs, I passed a sign on the sidewalk advertising personal training. My previous experience working with trainers had been mixed, but the idea of a small studio with a focus on individual clients appealed to me. After my initial workout with Bonnie, I was sold. Bonnie and her team of trainers have been great in helping to keep me motivated during the past year and half. I've made significant improvement in my strength levels and more importantly I feel better during the day and have confidence in myself. With all the stresses of daily life, my time at Fitness Together is a true break that I look forward to."

Le Tour de West Seattle Cardio Contest Winners

It was long and it was grueling. Just like the real tour, there was some sweat involved. But after an 8-week cardio contest, we have our West Seattle Tour winners.

Yellow Jersey( Overall): Don R, Jill S, Tilly R - Yes a tie!
Polka Dot Jersey (Hills): Tilly
Green Jersey(Time trial): Antoinette
White Jersey(Rookie): Antoinette
Overall Team: Tilly, Kristin, John F, Ann F

Congratulations to our winners. They put in their time on the cardio machines, anywhere from 4 - 6 days a week, including Saturdays and even after surgery. Now that's what we call dedication.

Don tackling the elliptical even while the arm is in the sling.

Jill is all smiles before tackling the bonus burpees.

Tilly celebrates with trainer Rachel after catching Jill and Don during the competition.

August Client of the Month - Tilly R.

Tilly has been with us since the beginning of February. She has been committed to an early morning time slot since starting. She joined the running club and is competing for the Yellow Jersey in our Le Tour de West Seattle. She has the other clients in her sights and will catch them by the end of the contest. Good luck with the Tour contest and congratulations on all your hardwork towards a healthier YOU!

In her own words: "I started out simply wanting my pants to fit better, but when my father passed away from Diabetes last Spring, I became more concerned about making a serious lifestyle change. Both sides of my family suffer from Diabetes and I am making it my number one goal to ensure I remain as healthy as possible. Through hard work, great support from the Fitness Together trainers, and some friendly competition among client members, I'm now on my way to a stronger and healthier me."

Anna's Training Journal - Mid-program

Anna continues to work hard during her training sessions and is competing for the rookie jersey in our Le Tour de West Seattle Cardio competition. She has also given her team a good boost in the team standings as well. Read how she feels now that she is half-way into her training program. Keep up the hard work Anna!


"As I begin week 5 here at Fitness Together, I have come to the realization that I no longer feel like an imposter! I've always felt welcomed, but now I feel like I actually belong. Never before have I looked forward to working out - my confidence has skyrocketed and I am starting to feel results!! This small, close-knit environment is the perfect setting for clients to succeed and I am amazed at how far I've come in such a short period of time!"

FT Team Continues to Grow

West Seattle has embraced Fitness Together with open arms, so we continue to grow. Jeff Goldsmith is joining our Personal Trainer Team. With his addition, we now can offer additional appointments on Friday evenings and Saturdays. Welcome aboard Jeff!!

Here is a little bit about Jeff and his background: "I have been involved in athletics and competitive sports all of my life. By the age of five, soccer and wrestling were my sports of choice and I pursued both throughout high school and college. I have always had a competitive drive and a desire to help others; it is this combination that has lead me to pursue a career in personal training. My drive to help others succeed in combination with my knowledge of exercise science has given me the ability to help my clients achieve their goals. I do my best to live life with a positive "can do" attitude and work hard to instill this frame of mind in all of my clients. I hold a personal trainer certification through the NSCA (National Strength and Conditioning Association) and a Bachelors of Science."

Anna Journal - Week 2

Anna finished up her first week of working with a personal trainer. She and Heidi are now "BFF". Shown above, Anna is moving her wheel for the Le Tour de West Seattle Cardio Contest at FT. Here are her thoughts upon challenging herself this first week. Keep up the great work!

"When the time came for my first week at Fitness Together, I was a little apprehensive – mostly afraid of quitting or giving up. But I can only describe week one as awesome and empowering! My confidence in my ability to exercise sky-rocketed and I have never felt stronger (it feels great to use muscles I never knew I had!). The trainers are encouraging and motivating, when I got too familiar with an exercise Heidi changed it up to make it just a bit more challenging - she makes the time go by so quickly!"

Contest Winner: Why I Need a Personal Trainer - Week 1

Fitness Together put out the call - Why Do You Need a Personal Trainer? The best entry won a two month training package to help them on the path to their health and fitness goals. From all the entries, Anna's essay touched the group the most and was selected to receive the Free Training sessions. Follow her journey as she heads down the road to her new life of wellness. Below Anna talks about her feelings before starting this endeavor.

"I am so thankful to have been chosen as the winner of the 2-month training package – I never win anything! I must admit that as I climbed the stairs to Fitness Together for my first fitness test I was:

• Nervous - it felt reminiscent of the first day of school


• Insecure - I have never had a successful “gym” experience


• Worried – that wouldn’t have enough motivation


• but mostly EXCITED! – I have the opportunity to have a personal trainer and star in my own version of the “Biggest Loser”!
  

As I embark on week one I definitely have doubts: Am I strong enough? Determined enough? Disciplined enough? But for all my doubts I have high hopes, achievable goals, a little bit of confidence, growing motivation and tremendous enthusiasm!"

Go get'em Anna!

July Client of the Month - Jay D.

No one has worked harder in the last 6 months than Jay. From making changes in his daily diet to embracing cardio and strength training in his weekly routine, Jay has made significant progress towards achieving his health and fitness goals. Besides improving his health, he has added an extra 10 yards to his golf drives this year as well. Keep up the hard work Jay.

In his own words: "I never thought I’d be this guy. After all, I didn’t need a trainer’s help to gain weight over the past 12 years, why would I need one to lose it? But, after five months of training at FT, I wouldn’t do it any other way. The trainers at FT make working out as easy and rewarding as it can be. It’s an opportunity for me to not have to think about what I’m doing and get in a great workout, which is a fantastic stress reliever. Working out at FT has changed my life. My heart now beats 33,120 times per day less than it did. Thanks FT!"

Seafair Relay Team

Summer finally arrived in Seattle and it packed a punch with temperatures pushing 90 degrees in many parts of the county. What a better time than to host a Marathon. The Seafair Marathon was held on Sunday, 6/29 and the Fitness Together Running Group put together a relay team for the event.

Four people and 6.55 miles for each runner. Dawn started things out on the Seattle side and was the chosen one to cross the 520 bridge (lucky to have the early morning lake breezes). After making her way through Medina, Dawn handed the timing bracelet off to Shelly who wound her way through the Bellevue streets before handing off to Brian attack the hills of Kirkland. With neighbors spraying water on the runners to keep cool, Geoff received the baton for the final leg from Kirkland back up the hill to finish off at Bellevue Square.

It was a great day for the team despite the heat. We look forward to future running events in cooler conditions. (Photo: Left to Right - Geoff, Shelly, and Brian. Dawn is not pictured.)

Summer is Running Time

With great fan fare, the summer running program started out on Father's Day under fabulous sunny skies. Our eyes are set on the Seafair Torchlight Run at the end of July. With a mix of drills, laps around the track, and some sprints, this group is on its way. One foot after another and we will attain our goal of completing either the 5 or 8K race.

Come out and join as summer is perfect to get started on your running program!

May Jump Rope Competition Winners

Throughout the month of May, clients were challenged to see how long they could jump rope. For many, it was like being in grade school all over and for others it was like training for a boxing match. Of course there was a twist. After reaching 2 minutes, participants had to switch from 2 feet to one foot or vice-versa. This switch usually got them hog tied by the rope.

Congratulations to our top two winners: Meade T. with an impressive 4 minutes of jumping and Verne J. with 3 minutes of skipping rope.

Stay tuned as June is Wall Sit month!

June Client of the Month - Sharon C.

Thanks Sharon for all your hard work and dedication to your program! We love your positive energy and your willingness to try new exercises in your workouts. Keep up the great work as we look forward to helping you achieve your health and fitness goals.

In Sharon's own words: "I absolutely love going to FT! For the first time in my life, I look forward to working out. In 45 minutes, I get a challenging and high levelwork out. Like so many other women, I'm a busy Mom, and found it tough tomake time for working out. When I did get to the gym, I found myself wasting a lot of time. I would wander around, didn't know what machine to do next, not sure if I was doing it right, waited for machines, and of course, lots of socializing. I would leave and feel like I really didn'teven break a sweat! At FT, I love the trainers and and how they mix up the work outs. I feel stronger and I am on the way to being in the best shape of my life!"

Welcome to the Team Heidi

FT West Seattle is growing. Heidi has joined our evening fitness crew. The team is very excited to have her join us as she brings great training experience and a positive energy to every client.

Here is a little bit about Heidi in her own words: "Health and fitness have been my passions for as long as I can remember. I joke that I began personal training at the age of eight in the backyard with my poor brother. My mom and I did aerobics together in my living room while I was growing up. It seems I was destined to become a trainer. My joy is watching clients feel better and begin living healthier lifestyles. In my opinion, the visible changes that come along with it are exciting but just the added bonus."

Welcome to the team Heidi!

Beating the Bridge

The Fitness Together Running Group hit the pavement on 5/18 for the 26th Annual Beat the Bridge 8K Race to benefit the Juvenile Diabetes Research Foundation. This run was 5 miles, a little bit longer than our previous events, but was held under magnificent conditions with sunny skies and a light breeze.

The twist with this race is as the race name indicates; beat the bridges from going up. The course starts in front of Husky stadium and crosses over the University Bridge heading south then winding through the back streets near Lake Union returning to the University Bridge before it goes up 20 minutes after the last wave of runners. The course continues through the university area then finishes up down on Husky field to thousands of cheering fans.

Congratulations to Dawn for her fantastic time in this event. Next up for the Fitness Together running group is the Torchlight Parade Run in late July. Lace up those shoes and we’ll see you out there!

April Pull-Up Competition Winners

April was pull-up month aroundthe FT studio. Everywhere you looked, folks where doing pull-ups. Congratulations to Marci and Rich for their fine efforts in doing modified pull-ups! These where not the pull-ups of the Presidential Fitness Assessment you remember from school, but still they gave everyone a chance to complete the exercise.

Marci has won back-to-back competitions, even out pacing the men this month with 63 pull-ups. Rich just came on board with the program and scored an impressive 55 pull-ups to lead the men's side of things. May moves to cardio endurance as we breakout the jump rope for the longest time without stopping.