FT West Seattle

Olympic Bobsled Cardio Contest - Week 4

2010-03-09T20:04:00.000-08:00

Yoga fans had to watch out this week as the exercise bonus included running the stairs. The fastest up and down the stairs 4 times turned out to be the leader of the pack - Chris. He did it in an amazing 1 min. 18 seconds. Great work Chris. Everyone is hot on his tail for the individual lead, while Team Italy is firing on all cylinders taking a commanding lead over Switzerland in second place.

Keep up the pace as we are at the half way point in the contest. Update results are as follows.

Team
1st - Italy 173
2nd - Switzerland 156
3rd - Japan 136
4th - USA 134
5th - Canada 133

Individual Point Standings
1st - Chris C. = 103
2nd - Ada = 73
3rd - Tony = 61
4th -Wendy = 56
5th - Carmen = 54

March Client of the Month - Carlene Canton

2010-03-04T17:52:00.002-08:00

As a team, we look to recognize clients with this monthly award that are making progress towards their goals. Now everyone that comes through the door has a different set of goals, which is what makes our job exciting and challenging. No two clients are the same.

When Carlene came two us nearly two years ago she was a completely different person. She started our program with multiple limitations and a distinct fear of further injury. We started slow and gradually built her strength and confidence. Today she does things she never thought possible with a courage and spirit that has every trainer at FTWS cheering.

"What I appreciate the most about Fitness Together is that the goals of clients can be incredibly diverse and yet all are taken seriously by the trainers. My goal is simply to improve my functional fitness level: Get through each day easier, with more enjoyment, greater stamina and fewer injuries along the way. That is happening: I’ve made significant gains in strength and endurance and along the way I’ve seen benefits in overall health, as well.

The relationship between client and trainer in very much one of trust. I trust my trainers to understand my history (and fear) of injuries --and I’m happy to report not a single injury related to my Fitness Together training! The trainers trust me to believe that I can do what he asks of me at each training session –even when my first reaction is “I can’t do that!”

Thanks to their encouragement, patience and willingness to proceed slowly, I have stuck with a workout schedule far longer than ever before – long enough to make exercise part of my daily life and to see progress towards my goal. That is very satisfying and I know I would not have seen those changes without Fitness Together."

Performance Running Group - 4th Session

2010-03-04T17:52:00.001-08:00

Daylight is so inspiring. We are almost to time change which makes getting up early that much easier. This week the group hit it hard on the track and the bleachers. To warm-up those legs, the gang ran up and down the bleachers before hitting the track. The previous weeks culminated in putting all the distances together to challenge the body. One more week then we hit race season with the St. Patty's Dash to kick things off. Happy running!

Performance Running Group - 3rd Session

2010-02-25T17:04:00.000-08:00

What a good looking bunch at 6:30 in the morning!

As we move from February into March, winter is giving way to spring as we can clearly see each other on the track now. By the middle of our session, it is fully light out. Hopefully, by the end of the running group we will be starting out in daylight.

For our third session, the light rain gave way to daylight and cloudy skies by the end of our warm-up. After some drills and using the stands to get the hear rate up, the crew dove into 800's (2 laps). Today's goal was to be consistent with each lap and with each set of laps. Race season is right around the corner, so this distance is great for running at a fast tempo for a longer period of time. Everyone is continuing to work on their form and efficiency. Slowly they are starting to see the gains. Keep pushing hard at the track and hit those runs away from the track and we will have a well-oiled team by summer.

Olympic Bobsled Cardio - Week 2 Results

2010-02-23T17:02:00.000-08:00

Things continue to heat up in the boblsed competition. It's a battle between team Italy and team USA for first and second place, but we still have a long ways to go. On the individual side, Chris is tearing it up with the cardio and exercise bonuses, but "Everyday Ada" is coming on strong. Keep up the team work and challenging one another to go for it.

Team
1st - Italy 91
2nd - USA 86
3rd - Switzerland 71

Individual Point Standings
1st - Chris C. = 65
2nd - Ada = 46
3rd - Carlene 34
4th -Wendy = 32
5th - Carmen and Anne = 26

Welcome New Trainer - Rachel

2010-02-23T16:56:00.000-08:00

While she has been with us for a few months, we did want to share a little bit of background on one of our new trainers - Rachel. She has worked at another Fitness Together location, so she stepped right in working with our clients. We are glad to have her easy going personalty on our team - don't let that fool you as you will still be making sweat angels. Welcome to the Team Rachel!

Here is a little background on Rachel in her own words. "I come from a very athletic background. I started at an early age playing every sport I could from basketball to soccer. I decided to pursue my passion for fitness and helping others by becoming a personal trainer. I love helping clients achieve their fitness goals; and providing them with the necessary tools and education to be successful for the long term. It's an amazing feeling as a trainer to be able to push and motivate clients to another level they didn't think was possible. I am certified through the National Federation of Personal Trainers. I am also CPR and First Aid certified through the American Red Cross. I am currently training for my first marathon in June."

Performance Running Group - 2nd Session

2010-02-18T16:25:00.001-08:00

We must have talked to the right people as week 2 was rain free. However, it was brisk under a cloudless night sky to start the warm-up. Nothing 30 yards of lunges and butt-kickers couldn't take care of. There was even a little frost on the track for the group to tip-toe around.

Everyone was in good spirits ready to tackle the 440's today knowing that we would see the sun coming up by the end of our session. The legs were a little heavy for some after the first week, but the power of the group pulled them to faster times than they thought they could achieve.

Performance Running Group - 1st Session

2010-02-16T17:34:00.000-08:00

What a hardy running group. Starting in darkness and under a down pour, this group jumped right into the speed training. With goals as varied as running the St Patty's Day Dash to running multiple half-marathons, there was someone for everyone to run with and be pushed or pulled. We'll keep our fingers crossed for dryer weather, but it won't stop us come training morning.

Olympic Bobsled Cardio - Week 1 Results

2010-02-16T17:25:00.000-08:00

The Olympic Flame has been lit in Vancouver as well as here in West Seattle. Our bobsled athletes are on their way down the course to challenge themselves each week with new cardio programs and bonus exercises. This first week, bonus points were awarded for as many push-ups as you could do in 2 minutes and a nutrition bonus for drinking half their body weight in ounces with water for 5 consecutive days (they were on the honor system). Here are the standings after the first week.

Team
1st - Italy
2nd - USA
3rd - Lichtenstein

Individual Point Standings
1st - Chris C. = 38
2nd - Tony = 24
3rd - Wendy = 21
4th - Ada = 20
5th - Anne = 14

Commitment and perseverance are the keys to winning this contest. Good luck to all the team players. Don't let your team down by missing a day of cardio.

Olympic Bobsled Cardio Contest

2010-02-09T19:31:00.000-08:00

New Year, New contest. Research shows, the more activity you have the more results you will see. To that order and in conjunction with the Olympics, FT West Seattle introduces the Olympic Bobsled Cardio Contest. Teams of 4 will cardio their way through the bobsled course over the next 8 weeks. Participants will be rewarded with more points for cardio completed on non-appointment days.

There will also be weekly exercise and nutrition bonuses to help accumulate points. Don't let the your teammates down. May the fastest team cross the finish at the end of March! Not to mention, the top 3 individual scores will receive prizes as well.

February Client of the Month - Lenora Edwards

2010-02-09T19:10:00.000-08:00

Consistency and the willingness to challenge one's self. That is what we reward when we select the Client of the Month. For February, the team selected Lenora for her dedication to the program. From one-armed kettle bell swings to bike time trials, and changes to her diet, Lenora has embraced them all despite having a busy work schedule.

Great job Lenora. Keep pressing ahead. Here is Lenora's experience in her own words. “When I joined Fitness Together, it was because I had never felt worse in my life. With very low energy and a low mood, I went to see the private facility. I wanted the benefits of what they promote-- “one client, one trainer, one goal”--provided.

I was immediately drawn to the privacy of the studio’s professional set-up. I learned that there was more, i.e., a very highly educated staff of enthusiastic trainers who know how to motivate me through every tough session. They patiently listen to my concerns and give fitness and nutritional advice realistically meets my needs. And, it shows in our work together. I am getting results.

I feel lighter--in more ways than one. I have increased energy and strength, more physical and mental stamina, lower weight, reduced measurements, and the complete disappearance of per menopausal symptoms. However, the best part of my new body is my improved disposition.

Thank you, Fitness Together, for always being upbeat and creating an atmosphere of “can-do” in a place so that I will perform at my own personal best!”

Performance Running Group

2010-01-19T20:05:00.000-08:00

Do you have dreams or aspirations of running a 10K, half-marathon, or even a full marathon this year? Maybe it will be your first long distance event or maybe it will be your 20th. Whatever your goal, now is the time to get out and build that foundation for achieving your goal. We will be starting a Performance Running Group geared towards helping those to increase their speed and improve their cardio endurance for longer events. Here are the details:

What: Track workouts
When: Every Thursday for 5 weeks starting February 11th, 6:30 am - 7:30 am
Where: Chief Sealth H.S. Track
Why: To have others push you faster than you have gone before
Weather: Workouts will be run rain, snow, or shine

Contact the studio for details on cost and sign-ups. We look forward to seeing you in lane 1 in February.

Outdoor Activities

2010-01-19T17:31:00.000-08:00

All that hard work in the studio pays off when you can get out to enjoy it. Shannon sent a photo from her recent foray into our back yard. She ventured out with her husband to the Snoqualmie Pass area for a little snowshoeing over the holiday. As Shannon reminds us: "(Snowshoeing is)Another great way to get out there and get some exercise and enjoy the snow!!"

Looks like a great day to be out exploring and a good reminder to not let the weather keep you from enjoying what our fine state has to offer.

January Client of the Month - Carmen Hernandez

2010-01-12T17:38:00.001-08:00

We start off the New Year with a well deserving Client of the Month Award for January. Carmen was a unanimous choice by all of the staff. With 2 little ones at home to take care of, her time is very valuable. She squeezes every ounce of sweat out in her time at the studio. In addition, she inspires her husband to lead a healthy lifestyle. Great job with your accomplishments and here is to staying ahead of the little ones as they get bigger.

On being selected as Client of the Month, this is what Carmen had to say about her experience at Fitness Together. "Thanks to the training, nutrition program, and advice from the F.T. team my goals are now to not only loose weight but to be conscious about the food I am fueling my body with. Joining F.T. has been the greatest investment I've ever made for my health and well-being. A bit of enthusiastic shouting, "Go Carmen go" and "Go faster", does it for me, they push me to the max with each workout. Each trainer has their own style of working out, which mixes things up and everyday is unique and non-repetitious. I am so excited for my new and improved life-style, thank you all at F.T.!!! Thanks again!"

Happy Holidays

2009-12-23T19:15:00.000-08:00

From all of us at West Seattle Fitness Together, we want to wish you and your families all the best this Holiday Season. Thank you for your continued support. May you have a happy and healthy 2010.

Bonnie, Duncan, Brian, Brenda, Rachel, (and Lulu)

December Clients of the Month - The Clemons Family

2009-12-02T15:59:00.000-08:00

They worked so hard in the Fall Fitness Challenge competing with other clients as well as between themselves that we couldn't just pick one of them over the other. So the team voted to make them co-Client's of the Month for December. Congratulations on your hard work and progress to date. We look forward to upping the ante on your challenges in the months ahead.

Chris's FT Experience

"I'm highly susceptible to the powers of inertia. When at rest I tend to stay right there until an outside power gets me in motion and I had been at rest for a pretty long time. Trisa and I had talked about trying to put some form of physical activity together, whether it be at a gym or structuring something at home to burn off those extra calories but the grip of the couch and the lure of the television prevented us from reaching our goal. The FT training team has done an excellent job at being that outside power for me and has appealed to my competitive nature with the latest exercise challenge. Along with their encouragement, I have learned the skills to a healthier, more active life."

Trisa's FT Experience

"I've tried many different fitness programs over my life in an effort to increase fitness and manage my weight. My work at Fitness Together has really been different for one main reason. . . the trainers. What I appreciate most is how knowledgeable the trainers are. They work with me to ensure I'm getting the most out of my workouts even when faced with injuries, aches and pains, and those low-energy days. My time at Fitness Together is more than just a workout; it's an education."

Hitting Her Stride

2009-12-02T15:54:00.000-08:00

Big Kudos go out to Kathy H. for completing the recent Seattle Half-Marathon. Under cool and cloudy conditions, Kathy went stride for stride with her coach for 13.1 miles setting a new PR while beating her time from last year's race by 29 minutes.

All of those sprints, hill climbs, crunches, planks, and burpees paid off in achieving her goal. Congratulations on this accomplishment!

Fall Fitness Challenge - Final Results

2009-11-24T17:36:00.000-08:00

And we have winner! Well, everyone is a winner who participated in the Fall Fitness Challenge by improving their health. But the client who finished atop the leader board turned out to be Rich who was holding second for most of the contest. He snuck by with a final push in bonus points in the last week to pass "Everyday Ada". It was a great race by all who participated. Here are the final results:

Rich: 201 points / 1st Prize = 3 Free Sessions
Ada: 186 points / 2nd Prize = 2 Free Sessions
Chris: 143 points / 3rd Prize = 1 Free Session
Sangree: 133 points
Trisa: 117 points
Wendy: 115 points / Most Improved = 1 Free Massage

Everyone on the leader board participated anywhere from 4 - 6 days per week. By the end of the contest, all had seen some changes whether in body composition or in their cardiovascular health. This contest was a good reminder that by staying active each day, you can make changes to your body, you just have to make the commitment to yourself for the time.

Welcome New Team Addition - Brenda

2009-11-17T15:17:00.000-08:00

The West Seattle team is excited to welcome Brenda to our evening training team. She brings a wealth of experience and enthusiasm to those needing a jump start after work. We think you will do handstands just like her.

Here is a little bit of background on our latest addition. "By nature, I have always been a competitive, active individual. From age 8 to 18 I participated in gymnastics, dance and softball. In college I developed a passion for rugby and danced throughout. These days my activities include running and weight training of course! The joy I have from my job stems from the fact that all major diseases which shorten our lifespans stem from lack of proper nutrition and exercise and high stress levels... and that ALL of these can changed by their opposites (exercise, eating right, and decreasing stress levels!) To know that I am helping people live a longer, happier, healthier life motivates me every day to do it all over again!

I have been a personal trainer since 2005 and am certified by the International Sports and Science Association (ISSA) as a CPT, the National Academy of Sports and Medicine (NASM) as a CPT, Performance Enhancing Specialist (PES) and Corrective Exercise Specialist (CES). I am also certified by the American Heart Association in First Aid and CPR as well as having a BA from Saint Mary's College of California."

November Client of the Month

2009-11-12T16:56:00.001-08:00

She maybe a little shy about being recognized; however we aren't. E.A. (she wants to remain nameless) has worked extremely hard in her time with us. In her time away from the studio, she has fun doing Scottish dancing. All of the burpees, box shuffles, and squats have helped increase her endurance for her weekly dancing events. No more sitting on the sidelines trying to re-cooperate - she leads the group now.

EA proves that age has no limits on what you can accomplish. Sky's the limit E.A. - keep up the hard work and have fun in the process. Here is what EA has to say about her experience. "Fitness Together! How can I begin to say what that title meant to me. Instead of a cold neon lit gym with lots of sweaty, muscle bound people showing off their bodies on numerous machines; I found a warm friendly atmosphere and trainers who really cared about their clients needs and abilities.

I belong to the Royal Scottish Country Dance Society and used to get a real workout, but as the summer began, the dancing stopped. So I had to look for exercise elsewhere.

I timidly phoned Fitness Together and was delighted with their response. All of the trainers are dedicated and have endless patience, and with all I have begun to feel real improvement in my strength. I couldn't even use a treadmill when I started and now I can work up to 30 minutes on it at a fairly good pace. My dancing ability has improved tremendously. I can now dance for 2 hours and not sit down to rest.
So 3 cheers for Fitness Together. I will not go anywhere else as I find my sessions really enjoyable."

Fall Fitness Challenge - Week 6 Results

2009-11-12T16:14:00.000-08:00

It's a see-saw battle for the Top 5. Skip a beat and you will fall to the back of the pack. As we near the end of the competition, the head games begin. Time to place your bets on how the standings will finish out.

Everyday Ada 154
Rich B. 146
Sangree F 95
Chris 93
Trisa 78
Wendy 76
Anne G 75
Bette J 54

Push it to the max gang! "Better to burn out then to fade away." - Neil Young

Fall Fitness Challenge - Week 5 Results

2009-11-03T18:57:00.000-08:00

You can't miss a beat with this group. One slip and you fall to the back of the pack. Rich and Ada keep setting the pace, but Sangree has made the jump to the second tier on our studio wall tracker. A couple others are ready to make the leap as well in the next week.

Everyday Ada 132
Rich B. 124
Sangree F 76
Chris 67
Anne G 65
Wendy 60
Trisa 57
Bette J 54

Keep those legs moving and the lungs a busting!

Fall Fitness Challenge - Week 4 Results

2009-10-28T18:54:00.000-07:00

We are half way through the contest with Rich and Ada continuing to put distance between themselves and the pack. However, the newcomer duo of Chris and Trisa have made a move this past week jumping into the 4th and 5th place slots respectively. This should heat things up for the Top 5 finishers. Here are the totals at the end of the fourth week.

Everyday Ada 104
Rich B. 99
Sangree F 63
Chris 55
Trisa 53
Bette J 51
Anne G 51
Wendy 45

Keep on moving!

Fall Fitness Challenge - Week 3 Results

2009-10-21T19:01:00.000-07:00

Its a battle for 3 rd place as Rich and Ada have elevated the pack and made the jump to the second tier on our wall board. We have a couple of new participants beating on the door with Chris and Trisa pushing hard each day. So the middle of the pack needs to stay on their game or risk being passed.

Week 3
Everyday Ada 79
Rich B. 73
Sangree F 45
Wendy 43
Bette J 38
Anne G 38
Chris 38
Trisa 37

Keep up the hard work!

Fall Fitness Challenge - Week 2 Results

2009-10-14T17:13:00.000-07:00

The pack is starting to stretch out. Congrats to those that are hitting it everyday. Here are the point totals as of the end of the second week.

Week 2
Everyday Ada 51
Rich B. 47
Sangree F 32
Bette J 30
Anne G 28
Wendy 28

For those with only a few points, use these totals as motivation to come in visit us each day to see the results you are looking for.

October Client of the Month - Matt Y.

2009-10-06T17:48:00.001-07:00

We always love to see clients return to work on their health and fitness goals. In his first go around, Matt had his workouts in the evenings, but with his return to the studio he has moved to the early morning sessions. Not only is his energy level higher, it has been more conducive with his work and travel schedule.

Despite his frequent travels to the east coast and back, Matt has really pushed himself not only on the strength side, but with his cardio workouts here and at home. Great job holding yourself accountable Matt and we look forward to helping you continue to raise the bar!

In Matt's own words: "The Fitness Together experience has been positive both from the gains I have made physically and the way I feel as a client. The trainers are genuinely interested in my success. Their positive attitude and commitment reinforces my desire to stay committed to the process. The individually tailored sessions make a real difference in getting great workout in a short period of time, which is important with a busy schedule. Thank you Fitness Together team for doing a great job."

Just kickin' It

2009-10-06T17:38:00.001-07:00

Ever wonder how trainers spend their time in a staff meeting? Here is a look inside their world.

We just like to kick back and rest before we have to push folks to new levels.

(Note the lacrosse balls under our calves - we are doing a little self torture for practice.)

Fall Fitness Challenge - WEEK 1 Results

2009-10-06T17:24:00.000-07:00

While there is a great turnout for the Fitness Challenge, the leaders are starting to pull away from the pack. At the end of the first week, here are the leaders:

Week 1
Everyday Ada 23
Rich B. 21
Bette J 15
Anne G 12

Follow the lead of Rich and Ada and you will find yourself in good health. Keep up with the commitment. It is a race to see who can reach 76 points first. Good luck to all!

Fall Fitness Challenge

2009-09-29T17:19:00.000-07:00

As the leaves turn colors and fall to the ground and the temperature begins to fall , its time to move inside for your workouts. What better way than to kick off the end of summer than with a cardio contest.

For the next 8 weeks, clients will pedal, jog, walk, elliptic, burpee, and tabata as they compete for honors as the top Kettle Bell in our studio. More cardio workouts, more exercise bonuses, more nutrition journaling- all leads to better health and champion of the Fall Fitness Challenge. Check back for more updates on who is leading the pack.

September Client of the Month - Wendy Cullen

2009-09-01T19:36:00.001-07:00

For nearly two years now, Wendy has traveled across town to train with us. We all love working with her and are amazed at her strength, of course she's very modest and will deny her excellent fitness. She's gone through a tough time lately , with her father passing. So it's great to see her renewed focus on her health. During any given session with Wendy you may hear her say "I don't know if I can do that, but I'll sure try." Wendy always makes it happen. Go Wendy!

"After a very challenging first six months of 2009, I recommitted to my goal of getting in shape, and have been working out three times a week since mid-July. I have been an FT client in West Seattle since 2007, but my father's death in July spurred me to strive harder. The trainers are always so supportive and keep the workouts interesting. I'm starting to feel results, even if I can't SEE them yet."

New Morning Addition

2009-09-01T19:35:00.000-07:00

Hiding behind that punching bag is our new special weapon - Dee. She has joined our training team and will be working with clients in the morning. Ask her about what it's like to fly like the wind?

Here is a little bit about Dee's background and training philosophy. "I received All-American honors for being third in the nation in the mile and fifth in the 1500 meters. While competing on an collegiate level I won two cross country championships as well as obtaining four university records.

Now my passion is to bring people the joy of reaching personal goals through fitness. Through my own endeavors, I have realized how powerful and important goals are when improving fitness. My target is helping others see their potential and get results through motivation, accountability, knowledge and experience. I have a Bachelor of Science degree in Sport Science and a CPR and AED certification from the American Red Cross."

Welcome to the team DEE!

Bakers Dozen

2009-09-01T19:11:00.000-07:00

To see results, you must have dedication and consistency. The following clients exhibited these qualities by working out at least 12 times with a trainer during the month of August.

Bakers Dozen Award
Ada R.
Anne G.
Bette J.
Jay D.
Matt Y.
Wendy C.

They have been rewarded not only with improved health, but a free session to continue with their program. Great job team setting the standards and leading by example. Keep up the hard work and your goals will be achieved!

August Plank Winners

2009-09-01T18:59:00.000-07:00

How long can you hold yourself in a plank position? That was the challenge for August. Congratulations to the winners for this month as this shook everyone to the core.

Plank on 2 Bosu's
Heidi 4:14
John C 3:41
Rich 3:30

Plank on 1 Bosu
John C 3:09
CeCe 3:04
Sevrin 2:35

Plank on the Floor
John C 3:14
Leslie 2:10
Angela 2:03

The next competition involves the legs - think along the lines of squats. Good luck everyone.

Danskin Triathlon Finishes

2009-08-28T18:48:00.000-07:00

Congratulations to Heidi B. and Antoinette D. for their participation in the Seattle Danskin Triathlon in late August. This race comprises 3 events: 1/2 mile swim, 13 mile bike ride, and a 3.1 mile run. Yes, one right after the other. This is an all female event with great energy and support. They both completed the event in fine fashion. We look forward to supporting them as they make a run at the event again in 2010. Way to go ladies!

New Team Member - Matt

2009-07-31T17:38:00.000-07:00

We searched long and hard to find a new team member that meets our high standards to take care of our clients. The search took us across the Pacific ocean where we found Matt. Thankfully, he came to us, but he has his roots in Guam. So the next time you are in, ask him about his time in So. Cal. and learn about his small Pacific island. Matt will be working a mix of mornings and evenings, so he is anxious to get to know all of the clients. Welcome to the team Matt.

Here is a little bit about Matt's background and philosopy. "My passion for fitness started at a young age with the involvement of team sports such as baseball, basketball, volleyball, football, and track and field. I later discovered Rugby in High School and been playing since. I take what I’ve learned from all sports and their trainings and incorporate them into workouts for all ages and fitness levels. I believe that hard work, discipline, having a competitive drive, and being consistent are keys to success to reaching your fitness goals. I also believe that exercise should be fun, so I try to be as creative as possible when working out.

I hold a Kinesiology degree and a personal training certification through AFAA. I am also First Aid, CPR, and AED certified through American Heart Association. I try to take all the knowledge and experience from school and sports to help people reach their fitness goals, what ever it takes."

August Client of the Month - Sangree Froelicher

2009-07-31T17:35:00.000-07:00

For August, we selected Sangree as our Client of the Month for the progress she made since her last assessment. She has been pushing her boundaries both physically and mentally about fitness and it shows not only in her dedication but in the bottom line results. Great Job Sangree. Keep on swinging with the kettle bell!

Sangree talks about her experience at Fitness Together in her own words. "I entered into this collaborative agreement with Fitness Together West Seattle based on synergistic goals and opportunities that would help me address the health and fitness issues I was facing. From the beginning, I felt that we were aligned around the defined goals I had for myself. Throughout my affiliation with Fitness Together, I have used this partnership as a means to tackle these goals, and to make the most of the situation. By pooling knowledge and competencies with the Fitness Together team, I have been able to realize great progress toward my health and fitness goals.

I have increased my capacity to generate new (to me) and better ways of thinking about health and fitness. Working through a training and nutrition process that encourages exploration is what has allowed me to break new ground (rewire my brain) and challenge some of my accepted wisdom.

Embarking on this new undertaking has seemed costly in time and money. However, these additional costs have been demonstrably worthwhile. After my 2nd evaluation the report of findings was a thrill to read. Overall, I improved greatly in both fitness performance and indicators of health. The report helped to demonstrate the changes I was making to my health and fitness, and have motivated me to continue down this path. The cost in time and money has proven to be worth the investment."

Test Your Strength

2009-07-11T07:30:00.000-07:00

The West Seattle Street Fair was held July 10th - 12th in the Alaska Junction. In addition to having a booth to meet the trainers and learn about the training programs, FT - West Seattle set up an old Strongman Striker to Test everyone's strength. The striker was a hit literally as young and old swung the hammer in attempt to ring the bell.

Here is video from the West Seattle Blog highlighting Duncan with the Strongman in action.

July Client of the Month - Megan G.

2009-07-06T16:50:00.000-07:00

For July, we selected Megan as our Client of the Month for her dedication over the last 4 months. She has been training consistently 3 times a week with a trainer and doing cardio here and at home. Every month we see the improvement in her times and overall endurance. Keep up the hard work Megan - we are all behind you!

Megan describes her experience at Fitness Together. "I think the main advantage to the personal training environment is accountability. You can have all the desire in the world, but if you don't have anyone looking over your shoulder and holding you accountable for your everyday decisions it's easy to slip back into bad habits.

I started at Fitness Together in December of 2008 with the goal of improving my overall health and resetting my own patterns for diet and exercise. I came in determined to commit to the process and see it through, and I've been noticing improvements in my health ever since. I truly get the sense that the trainers I work with at FT all have my best interests at heart and are rooting for my success. Their encouragement and my own determination are driving me to achieve my goals one session at a time."

Rock-n-Roll Marathon Finishers

2009-07-06T16:43:00.000-07:00

Congratulations to our clients Aili Dee and Kathy H. on completing the Rock-n-Roll 1/2 Marathon on June 26th in Seattle. With 25,000 racers and under perfect running weather, they both finished the race with great times. All of their strength and cardio training paid off to allow them to cross the finish line.

Great job ladies. Give yourself a pat on the back for a job well done. Time to enjoy the accomplishment, then start training for the next goal! We are here to help.

Mt. Rainier Cardio Contest: Final Team Standings

2009-07-01T18:59:00.000-07:00

Congratulations to Team 7 for their total domination of this cardio contest. It goes to show how far you can go when everyone is involved.

Here are the final team standings for the Mt. Rainier Cardio Contest:

Team 7: 148 pts (Verne, Frank, Rene, Don)
Team 1: 103 pts (Keith, Megan, Bridget, Victoria)
Team 9: 86 pts (Ada, Richard, Antoinette, John C)
Team2: 79 pts (Rich, Aili Dee, Veronica, Tony)

Great job by all who participated. Remember, everyone is a winner when they do their cardio!

Mt. Rainier Cardio Contest Winner

2009-06-18T15:56:00.000-07:00

It's official! Mt. Rainier has been summited, by not just one, but 3 people. It was close right up to the end. If not for an ill timed vacation, the results would have been different.

Congratulations to our finishers for all their hard work:

1st: Rich
2nd: Verne
3rd: Ada

The only award still up for grabs is the team prize. However, team 7 has a commanding lead and should hold onto the lead as we finish out week 6. Great job by all involved!

Mt. Rainier Cardio Contest: Week 5 Standings

2009-06-16T20:09:00.000-07:00

After 5 weeks, the first group is looking to summit the mountain while team 7 is running away with team portion. We expect the winners to finish the beginning of week 6. Everyone else needs to keep pushing hard up the mountain through the final week.

Here are the standings after Week 5.

Team 7: 121 pts (Verne, Frank, Rene, Don)
Team 1: 88 pts (Keith, Megan, Bridget, Victoria)
Team 9: 79 pts (Ada, Richard, Antoinette, John C)
Team2: 73 pts (Rich, Aili Dee, Veronica, Tony)

Mt. Rainier Cardio Contest: Week 4 Standings

2009-06-09T15:34:00.000-07:00

After 4 weeks, we have one team that is dominating and 3 individuals who are challenging everyone to catch them. Team 7 has taken a commanding lead with their consistency as we head into the final two weeks of the competition. Ada has laid down the challenge, but can she hold it till the top. The first person to summit should happen this week.

Team 7: 93 pts (Verne, Frank, Rene, Don)
Team 1: 70 pts (Keith, Megan, Bridget, Victoria)
Team 9: 64 pts (Ada, Richard, Antoinette, John C)
Team2: 61 pts (Rich, Aili Dee, Veronica, Tony)

Despite the summer weather, keep hitting the cardio not only for your team, but your health. Stay tuned for results of this furious finish!

Fitness Tip - Healthy Popsicles

2009-06-02T20:00:00.000-07:00

We all scream for ice cream in the summer heat! A great way to cool off when it gets above 70 degrees here in Seattle without compromising your healthy lifestyle, is with a refreshing protein popsicle. It’s really quick and easy….

Protein Popsicle: (Makes about 8 popsicles)

2 cups frozen fruit (berries, mangoes, banana, pineapple, etc)

4 scoops of vanilla protein powder of your choice (preferably low-carb). (A great brand is called Energy First sweetened with Stevia, a natural sweetener. It can be purchased on-line at energyfirst.com)

¾ cup of water –can add more or less for various thickness

Blend in a blender until smooth.

Pour into popsicle molds and freeze overnight.

If you have a great healthy recipe, send it our way! We would love to add it to the future FT cookbook! Enjoy!

June Client of the Month - "Everyday Ada" Rodriguez Brown

2009-06-02T19:57:00.000-07:00

Since joining Fitness Together, Ada has become a fixture in our studio. If she is not in for strength training or nutrition consults, she is in for her cardio workout. We deemed her "Everyday Ada" since we don't go a day without seeing her. Ada's consistency is paying off with the changes she was looking for and is an inspiration for other members. She is leading the Mt. Rainier cardio contest, pushing everybody else to try and catch her. Way to go Ada!

"I joined Fitness Together in January of 2009 to get rid of the lard I was walking around with and to get into shape. At 23, I already felt that my best years were behind me. I have shed many tears of frustration when it comes to my body and my capabilities. I am shocked at every session by how far I've come. The clothes from the back of my closet now fit. I am no longer intimidated by the Seattle hills. The nutrition and training sessions have transformed my relationship with food. I am more concerned about having enough energy for my workout, than the convenience of my meal.

FT is the best investment I've made in myself and I truly regret not starting earlier. I feel like a new woman with endless possibilities. I am a difficult client and want to thank the FT Team for dragging me, kicking and screaming, through the last four months. I think I ♥ working out."

Mt. Rainier Cardio Contest: Week 3 Standings

2009-06-01T15:22:00.001-07:00

The race is on between Ada, Verne, and Rich. No slip ups as Ada is setting the pace for the boys.

Team 7 has taken a commanding lead. With Don back from vacation, the added points have vaulted his team out in front. There is a heated battle for 3rd and 4th place. Here is how the team standings are shaping up.

Team 7: 67 pts (Verne, Frank, Rene, Don)
Team 1: 53 pts (Keith, Megan, Bridget, Victoria)
Team 9: 46 pts (Ada, Richard, Antoinette, John C)
Team2: 44 pts (Rich, Aili Dee, Veronica, Tony)

The winner of the team competition will be the one that has the most participation. Get those teammates involved.

Mt. Rainier Cardio Contest: Week 2 Standings

2009-05-25T15:15:00.000-07:00

Slowly but surely, the dedicated are rising to the top. After 2 weeks of cardio, there is a heated battle for the climb to the summit between Ada, Rich, and Verne. Everyday they are leap frogging each other on the mountain. It will come down to who doesn't miss a day of cardio.

From the team side of things there are 4 teams in the hunt right now:

Team 7: 37 pts (Verne, Frank, Rene, Don)
Team 1: 33 pts (Keith, Megan, Bridget, Victoria)
Team 9: 29 pts (Ada, Richard, Antoinette, John C)
Team2: 28 pts (Rich, Aili Dee, Veronica, Tony)

It will be a fast and furious race to the finish and as we approach the half-way mark of the contest, may the best axe win!

Fitness Tips - Exercise While Traveling

2009-05-21T14:32:00.001-07:00

How do you stay fit while on the road? Lots of people travel for work, or even vacation regularly. The best way to get your workouts in on the road is to stay at a hotel that has a workout room. (Even better is when you actually use it!) If there is no workout room, it is possible to do a full body workout in your own hotel room. Here is what it looks like:

Push ups: 3 sets x 10-15 reps

Floor crunches: 3 sets x 20 reps

Body weight squats: 3 sets x 20 reps (or jump squats for increased intensity)

Body weight lunges: 3 sets x 15-20 reps (or jump lunges for increased intensity)

Superman back extensions: 10 reps with 5 seconds rest

Planks: for 1 min. x 3 sets

You can do this with minimal rest, in a circuit fashion, one exercise after the other, or you can do each exercise 3 sets at a time with one minute rest in between sets.

Keep your fitness a priority even when you are away! When you return to your regular schedule, it won’t take you as long to get back on track with your optimal shape.

Remember to make YOU a Priority in 2009!

Mt. Rainier Cardio Assault Contest

2009-05-11T20:33:00.000-07:00

Do you have what it takes to assault and conquer Mt. Rainier? Like the real mountain, it takes individual perseverance and team work to make it to the top.

The latest cardio contest will reward those that are consistent with their workouts. In addition, all points earned will be added to a team total. The team with the most points at the end of the 6 week contest will also win a prize.

See if you have what it takes to reach the summit!

2 Year Anniversary Training - Duncan

2009-05-05T14:34:00.002-07:00

I remember when Duncan walked in the door for his job interview at Fitness Together. Before he opened his mouth, I knew I had found my next trainer. Duncan has a presence about him that is positive, professional and genuine.

Duncan has worked for me for 2 years this month. His passion for fitness is undeniable. He has a vision for each and every client whom he works with, and aggressively guides them to reach their full potential. (whether they like it or not!)

Having a business background, Duncan has also helped take the studio to the next level. We have always reached our business goals since he has been the manager here. He knows the importance of working in a team atmosphere, systemizing and sacrificing for the greater good, Duncan’s loyalty and honorable service is remarkable!

Thank You Duncan for 2 awesome years!!

May Client of the Month - Bette Joram

2009-05-05T14:34:00.001-07:00

We wanted to recognize Bette for all her hard work since she started with us. Here is a little bit about Bette from Duncan "I remember Bette's first workout back in September as slow, cautious, and unsure. Bette was suffering from years spent hunched over a computer keyboard writing her doctorate and everything seemed to hurt. She barely had the strength to walk on the treadmill at a slow pace. The slightest intensity would make her dizzy and lightheaded.

Now, Bette is 10 pounds lighter and quite a bit stronger. She is consistent with her workouts and always willing to learn and try new and challenging exercises. She recently won the Most Improved in our 1 mile time trial on the bike contest by increasing her resistance level from 7 up to 15, still maintaining the same completion time of just over 3 minutes. That's a huge improvement that Bette should be very proud of, especially for someone who had trouble walking slowly on the treadmill. I expect to see more greatness from Bette in the coming months."

Here is Bette on her experience with us. "I joined FT in September of 2008 to complement the progress I was making with my chiropractic care. I realized I needed balanced muscle tone and strength to keep the new alignment in place.

After 6 months of working out, I am astonished and pleased with the results. Each session has been tailored to my specific needs and has progressively challenged my "AWOL" muscle groups to show up, wake up, and step up to strength and health. My chiropractor can see the results

Each trainer at FT has been conscientious, concerned and knowledgeable. Willing to research alternative exercises to approach correction without harm to progressively strengthened muscles and protecting areas that are not ready for the head on approach. I really value everyone's willingness to work with me to get fit and have fun doing it. I feel healthier and stronger than I have in years and less risk for injury. Thank you Fitness Together."

Fitness Tip - Injury Treatment

2009-04-27T17:01:00.000-07:00

A few tips back we talked about types of injuries, ways to strengthen weak areas, and how we work around them. What about actually dealing with the injury itself? Let’s just be clear that we are talking acute injuries or injuries that happen suddenly from activity. Chronic injuries need more intense treatment.

I’m sure everyone is familiar with the acronym R.I.C.E. This stands for Rest, Ice, Compression, and Elevation. It is the common and recognized standard practice for recovering from acute training/sport injuries. Let’s look at each component.

REST – This is hard for some people and too easy for others. For someone who is trying to improve their fitness, coming to a complete stop for a week or two may not be a good idea. There are plenty of ways to work around the injury by focusing on other movements. Key point: Rest the injured area but stay moderately active. Also, really make a point of getting enough sleep. Sleep is where the body repairs itself and grows stronger.

ICE – Icing the injury keeps the inflammation and swelling down. This helps draw blood away from the area and improves healing time. This is necessary when the injury first occurs. There are several ways to ice. Using an ice pack, frozen popcorn or peas (Duncan’s favorite), or a total ice bath for the brave souls. Try not to ice for more than 15-20 minutes at time without a 10 minute break. After the swelling is down, then you can apply heat to the area. Moist heat brings blood to the area which brings healing nutrients to the injury.

COMPRESSION- Compression to the injured area slows speeds healing by reducing the inflammation. Compression decreases pain of the injury. The best way to compress an area is to wrap it with sports tape or and ace bandage. Throbbing may signify that the bandage is too tight, so loosen it just enough so it is firm, yet not constricting.

ELEVATION- This also keeps swelling to a minimum. It is most effective to elevate an injured area above the heart. If you have a sprained ankle, while laying down, propping your foot up with a couple of pillows will work.

Once the swelling is down and the injury has had a chance to heal, your trainer can begin to slowly work in exercises, stretching positions to strengthen and retain the effected area.

There is one more grain of rice that we should mention.

Anti-inflammatories - Acetaminophen, Naproxen, and Ibuprofen are all common anti-inflammatory medications. These medications, if used wisely, for a short period of time will really help put the fire out, and reduce the pain so you can stay active. What’s the best? Usually the one that you can take without upsetting your stomach or affecting you adversely in some way. It takes time for the medication to build in your system, so make sure you stick to the dosage schedule even though you might be feeling better.

Fitness Tip - Active Lifestyle

2009-04-17T15:16:00.000-07:00

Tis’ the season for gardening, long walks with the dog, and spring cleaning. How do these activities fit in with my exercise program? Does walking the dog count as my cardio workout? How about cleaning out the garage? Pulling those weeds out of the yard is definitely a workout!

The good news is these are considered to be daily activities and adds significantly to an active lifestyle. The bad news is, they are NOT considered to be strength training or cardio workouts. The main reason is in the intensity and duration of each activity.

Although walking along the beach burns calories, generally speaking for most people, the heart rate does not get high enough or last long enough to increase your cardiovascular endurance. If you are looking for significant changes in your fitness level and body composition, the intensity needs to be increased and your heart rate must be maintained at a higher level for at least 20 minutes or more.

The other aspect is your body adapts to everything you do. It will get used to doing the same loop around the park, which may have been challenging at first, but a month later your body adapts and starts to burn less and less calories. For increasing your fitness level and weight loss, that is a killer.

What people notice when they start a weight training program or increase the intensity of their cardio workout, is that they can do their daily activities with greater ease. Chasing the kids around is a little less exhausting, lower backs don’t ache after gardening, and walking the dog turns into a run in the park.

Don’t get me wrong, an active lifestyle is the way to go! Taking the stairs and parking at the far end of a parking lot keeps you moving and living. But don’t confuse these activities with the work it takes during a real workout that can lead to big changes in your strength, endurance, and body composition.

Remember to make YOU a priority in 2009!

Fitness Tip - Top 10 Nutrition Tips

2009-04-08T14:57:00.000-07:00

The down and dirty Top 10 Tips of Good Nutrition!

1. Eat breakfast.

2. Drink water. Lots of it.

3. Eat a serving of lean protein (chicken, turkey, fish, lean beef/pork/buffalo) at every meal.

4. Try to get most of your carbohydrate from fresh vegetables and fruit.

5. Healthy fats (nuts, avocado, olive oil) are good for you

6. Eat protein and carbohydrate together. Always together.

7. Read nutrition labels.

8. AVOID SUGAR! Especially anything with High Fructose Corn Syrup. Again read nutrition labels.

9. Eat something every 3 hours.

10. Plan your meals.

Remember to make YOU a priority in 2009!

Client Achievements - Vacation

2009-04-03T18:38:00.000-07:00

Remember our Client of the Month for February - Heidi. Well, she achieved her goal of getting fit in time for her vacation. Through changes in her diet and making exercise a part of her lifestyle, she made the changes she set for herself. She sent photos from her vacation to Hawaii to not only rub it in that she was out in the sunshine, but to show her accomplishments. Keep up the great work Heidi!

April Client of the Month - Kathy Herigstad

2009-04-02T14:53:00.000-07:00

Kathy was named Client of the Month for all her hard work and dedication both here and outside of the studio. Not only does she work hard during her session, but also she inspires other clients while doing her cardio work. She even braved the snow to post a new personal best at the St. Patrick's Day Dash Race. Keep up the hard work and good luck as we head towards the Seattle Rock-n-Roll 1/2 Marathon in June.

Here is what Kathy has to say about her experience at Fitness Together. "The trainers at FT are great to work with. The benefits of working with a trainer one-on-one have brought my overall fitness to a higher level. The last 8 months working at FT have helped me to remain motivated to expand my workouts in and out of the gym.

FT has more than met my expectations for helping me to build overall strength and muscles, which help me in ALL my sport activities and life. Each day I workout, I know my trainer is ready to raise the bar with new workout challenges to help me achieve my goals, while keeping me smiling during those booty kicking workouts! I see this as an investment in myself and a commitment to my overall health. I'm glad I have a team on my side like FT."

March Client Competition Winners - Bike Time Trial

2009-04-02T14:46:00.001-07:00

March's contest was designed to see how quickly you could complete 1 mile on the recumbent bike. The goal was to complete it under 3 minutes. With a herculian effort, Jay rode to victory as our March winner. His quads were searing and his lungs were gasping for air, but he completed the 1 mile in a whopping 2 minutes at the highest resistance setting - Level 17.

Our second prize for this month goes to Bette for being Most Improved on the Bike. She started out at Level 7 and finished out at Level 15. After each jump in resistance, her times improved, showing that with persistence, anything is possible. Congratulations to both winners this month. Next up - core work!

Fitness Tips - Tracking Your Progress

2009-03-31T15:32:00.000-07:00

Most people like to judge their fitness progress in a couple of ways. Do I feel better? Do my skinny jeans fit? Do I like what the scale says?

Those are important things, but remember, there are many ways to track progress in regards to your overall fitness levels. How do you know when you have increased your fitness level? At Fitness Together, one of the first things we do is a comprehensive fitness evaluation. We track your weight, body measurements, body fat, blood pressure, resting heart rate, lung capacity, upper body endurance, flexibility, and oxygen efficiency. As you progress through your training program, your body changes in more ways than you may realize. Most clients are pleased to see improvement in metrics other than scale weight.

Fitness evaluations are not the only way we measure progress. Your trainer records each workout with weight lifted and repetitions accomplished. Changes reflect an increase in your strength and endurance levels. We have also mentioned the benefits of tracking your food intake on our on-line tracking system. These ways are all measurements that reflect the clients various goals.

Sometimes the numbers don’t change. This information is just as good as when they do change. It means something needs improvement and needs to change. Tracking also gives you a target to aim for. The more focused the path the easier and faster it can be to get there.

Remember to make YOU a Priority in 2009!

New Team Member - Gretchen

2009-03-25T18:11:00.000-07:00

We have a new addition to the training team to share with everyone. Gretchen has joined the FT - West Seattle Team and will be working with all clients who schedule workouts on Saturdays. She brings a wealth of great experience to help all of our clients achieve their goals. So if you miss a workout during the week, remember we are open on Saturdays to make it up and you'll get a chance to work with Gretchen. Welcome to the Team!

Here is a little bit about her fitness background in her own words. "Fitness hasn't always been an important part of my life. A former couch potato/smoker/Twinkie eater, and a car accident that left me with a broken femur and a metal rod in it's place changed all of that. My limited mobility and exhaustion after each rehabilitation session made me realize the importance of being fit and healthy. Ten years later, I am an avid runner, strength trainer, and enjoy sharing my passion with others. I am a certified personal trainer through the National Academy of Sports Medicine (NASM) with a specialization in Pre and Post Natal Exercise."

Fitness Tip - Working Out With Injuries

2009-03-25T14:44:00.000-07:00

Working out with injuries can be challenging and frustrating. Here are some things to think about if you get an injury and how to avoid them in the future.

Types of Injuries

There are 2 types of injuries that occur “acute” or “chronic.”

Acute injuries, such as a sprained ankle or strained muscle may occur suddenly during activity.

Chronic injuries usually result from overusing one area of the body while playing a sport, exercising over a long period, or a repetitive motion. Examples of this may include carpel tunnel syndrome from daily computer use or a knee injury from marathon training.

What Should I Do If I Suffer An Injury?

Whether an injury is acute or chronic, there is never a good reason to try and "work through" the pain of an injury. When you have pain from a particular movement or activity, STOP! Continuing the activity only causes further harm. It’s best to lay off exercise from the upper body if there is a shoulder injury, but instead focus on the lower body to keep your fitness levels up while you are recovering.

If the inflammation subsides, doing non-weight baring range of motion exercises will bring blood flow to injured area. This helps with repair and breaks up the scar tissue which creates stiffness in the joint.

Injury Prevention

Due to the fragile design of our joints, there are 3 TOP Common Injuries:

Rotator cuff - Strengthening the tiny muscles that support the shoulder joint is key to reducing shoulder injuries

Lower back - Core strength and hamstring flexibility is so important for lower back pain.

Knee injuries - Along with wearing good shoes, strengthening all the muscles around the knee joint will help with the proper tracking and stabilization of the knee joint

Doing exercise with the proper form always reduces your risk of injury. Stretching and strengthening your muscles will help support the body to repair and prevent injury. Make sure you drink plenty of water so your body is hydrated. If you don’t drink enough water, your body will take moisture out of the tissues which leave your body prone to injury. And lastly, utilize a personal trainer to keep that well trained eye on your technique.

Chasing Rainbows and Leprechauns

2009-03-16T12:25:00.000-07:00

Under snowy skies, the 25th Annual St. Patrick's Day Dash was held with its approximately 3 and 3/4 mile run. There were no rainbows on this day as winter was not about to let hold of its grip. Snowflakes as big a eggs showered the crowd while waiting for the start of the race, which turned to rain as the race started.

This year's course was new, as 2008 was the last year of the Dash on Hwy 99 (the Viaduct). While there were no views due to the weather this year, the course had its share of hills with a steady climb at the start and a fun descent to the finish.

Despite the weather, adults and kids alike joined in the fun to celebrate St. Patrick's Day and let out their inner leprechaun. Congratulations to the FT clients who participated in the event: Kathy, Jeni, and Antoinette. Hopefully, spring weather will return so we can break out the shorts for the next running event.

Fitness Tip - Exercise Frequency

2009-03-12T15:27:00.000-07:00

How much exercise you need depends on many factors.

The Surgeon General says:

“It is recommended that Americans accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week. Even greater amounts of physical activity may be necessary for the prevention of weight gain, for weight loss, or for sustaining weight loss.”

For weight control or weight loss, we recommend:

Strength Training: At Least 3 times per week for 30 - 60 minutes a day.

Cardiovascular Training: 3 – 6 times per week with vigorous activity 20 - 60 minutes a day.

Flexibility Training: As much as possible during the week (e.g. Add 10 min or more to the end of your cardio or strength training routine to stretch or attend a yoga class each week).

When it comes to weight loss or weight control, more is not necessarily better. Try to focus on intensity rather than long hours at the gym. Intensity will improve your overall fitness level as well as boost your metabolism for fat burning.

Luckily a little bit of exercise goes a long way for disease prevention! When it comes to exercise we think Nike says it best –“Just Do It!”

Remember to make YOU a priority in 2009!

Fitness Tip - THE #1 way to Lose Weight!

2009-03-10T17:33:00.000-07:00

Sounds like an Ad for something right?

Wrong! The #1 way people lose weight is by writing down your food intake on a DAILY basis! Sounds simple? We know this isn’t easy, but it’s proven to work. Studies show that people who track their diets daily are 10 times more likely to lose weight than people who don't.

Tracking your diet keeps your food intake at the forefront of your mind. Being aware of what you put in your mouth and how much you take in, can make or break your weight loss success.

It doesn't matter if you write it on a scrap of paper or track it on a fancy computer system; just as long as you do it consistently throughout the day.

Make sure you write down your meals right after you eat. If you wait to track what you eat until the end of the day or even the next day, people tend to get "calorie amnesia." They forget about the piece of cheese they had with lunch or the latte they had during their break. They may forget to write it down in their journals, but unfortunately the body never forgets!

The next step is to show your journal to your personal trainer. This accountability is INVALUABLE! Just doing this can influence your decisions for many meals ahead. Sounds like a lot of work? We didn't say it was easy, but it is definitely well worth the effort. Remember, this is your health we are talking about! Start tracking today, then watch your food choices change as well as your body!

Remember to make you a priority in 2009!

March Client of the Month - Anne Galt

2009-03-02T15:04:00.000-08:00

Anne Galt was selected as our Client of the month as she sets the example for consistency. Anne has been coming in a half-hour early to do cardio, then working out for another 45 minutes, 3 times a week without missing an appointment. She frequently says " I can do more" and is putting all the important components of wellness together; strength training, cardio, and nutrition . It's great to work with such motivated client. We can't wait to see the results of all her hard work.

In Anne’s own words. “In December of 2007, my son sent me an e-mail with the message said ‘check this out – Fitness Together West Seattle’. He has been encouraging me to ‘take care of myself’ and so I thought I owed it to him to at least ‘check it out’. It is now a little more than a year later and I am still excited about coming ‘to the gym’.

The staff has been friendly, encouraging, supportive and understanding. The trainers focus on me (they aren’t gabbing with other people like some trainers I have had at regular gyms) and show me how to do the exercises correctly and encourage me to give it my all. Just about the time I think I have it ‘nailed’ my trainer bumps it up a notch. All good things!

I like the one on one with the trainer. It keeps both of us focused on our ‘job’ of getting me in better shape. My workouts are tailored for my personal needs. My trainer listens when I tell her/him that a body part is being cranky – and he/she works around the cranky part. But they still gives me a good workout and push me to my limits. The fitness evaluations help me to see my progress and also what areas I need to work on harder.

February Client Competition Winners

2009-03-02T14:59:00.002-08:00

Stairs, Stairs, and more Stairs! The battle this month was climbing 3 sets of stairs as quickly as you could 4 times. Congratulations to following winners for their fast feet:

Female: Marci
Male: Joe

Joe had the fastest time of everyone. Nice work not only by the winners, but everyone who participated the contest. There were many improvements due to consistency in client's cardio workouts. This fun little interval will help everyone as the weather improves and we all start to go outside. Next month's competition: 1 mile Time Trial on the bike. Goal is to finish under 3 minutes.

Blackout Cardio Bingo Contest II Winners

2009-03-02T14:59:00.001-08:00

Another long, hard contest has reached its conclusion. This masked person was one of two people to complete the Blackout card. Congratulations to Rich and Antoinette on their accomplishment. Both will receive $50 gift certificates to a store of their choice.

Here are the winners for the raffle drawing:

Free Session - Afsi

$15 PCC Gift Card - Jeni B.
Stability Ball - Bette

Great work by all who participated in this contest. Next contest is just around the corner, so keep hitting the cardio and you will continue to see the results.

Fitness Tip - Hydration

2009-02-26T15:24:00.000-08:00

Rest and Hydrate! A common phrase heard around the studio.

We're always telling clients to drink more water. But why and how much? Here are some of the benefits of drinking water.

Helps to suppress appetite
Regulates body temperature
Helps the body to release stored water
Ensures proper organ function
Aids in metabolism of water
Acts as a key ingredient to muscle contraction
Helps rid the body of waste and avoid constipation

Ok, so you're sold on the benefits of water, but how much should you drink. Everybody knows the 8, eight oz glass rule. That's fine for someone who is sedentary, but it's not enough for an active person trying to change their body composition.

Use this rule instead: Drink half your body weight in ounces per day. That's a lot of water you say. Yes, but you need the water.

How do I drink all that water in one day? Simple get a 32 oz. water bottle (BPA free of course) and drink it. Repeat it as necessary. And yes, you will pee a lot as well:)

Remember to make YOU a priority in 2009.

Fitness Tip - D.O.M.S.

2009-02-19T17:38:00.000-08:00

OUCH!!! - Why do our muscles get sore 1 - 2 days after a workout? It's called Delayed Onset Muscle Soreness aka: D.O.M.S.

When you are doing a weight training exercise, the eccentric phase of the exercise (the part where you are resisting gravity) creates tiny tears in the muscle and connective tissue. Don't fear as it's really a good sign when this happens. It means you are "overloading" the muscle. When you overload the muscle, it will tear, then repair itself, and get stronger.

Your body will always adapt to the workload you put on it. When it comes to getting fit, you don't want your body to adapt to the workloads, unless you just want to maintain your fitness level. In order to change your body and get stronger, your muscles require "overload" in different ways. Higher amounts of weight and new exercises will always keep your body guessing.

Try to embrace the soreness, its a good sign of progress. Don't worry, it will decrease in another day or two. In the mean time, here are some ways to help deal with it:

Ice/heat, stretching, massage, proper nutrition - remember your protein, hydration, cardio - which increases blood flow

If you are NOT sore after a workout, you may not be working at an intensity that is challenging enough or your body is used to the workout you are doing. Working with a personal trainer can help to push you to your limits which creates real results. What's the old saying: "No Pain, No Gain. It may apply here.

Remember to make YOU a priority in 2009!

Love'em or Leave'em 5K Race

2009-02-12T13:15:00.000-08:00

Congratulations to Antoinette for not only participating in the Love'em or Leav'em 5K Valentines Day Race on February 8th, but for also beating her previous race time. All the hard work in the studio, on the treadmill, and outside cardio is paying off.

Keep those legs moving Antoinette and we look forward to hearing about your next race exploits! -The FT Team

Fitness Tip - Streeeetching

2009-02-11T08:16:00.000-08:00

It feels good to stretch, so why don't we do it more often? Stretching should be a part of every good fitness routine. When we exercise, whether it be weight lifting, bike riding, or any other type of workout; muscles contract and then become short and stiff. It's really important for you to stretch to get the length and flexibility back. If muscles remain short and tight, it can lead to injuries, soreness, as well as throw off your posture and create imbalances.

It's best to stretch when muscles are warm. Think of your muscles like a piece of taffy. When taffy is warm, it can move fluidly and stretch without tearing or breaking. The same is true for your muscles. The best way to stretch is after you are warmed up. Ten minutes on the cardio machines or brisk movement will do. You can also wait to stretch after your workout (that way you are really warmed up!). Benefits of regular stretching:

Improved flexibility, endurance, and strength of the muscles

Reduced muscle soreness, aches and pains.

Better muscular and joint mobility

Prevention of some lower back problems

Improved body alignment and posture

Decrease chance of injuries

Improved ability to do daily activities like getting in and out of the car, or bending down and tying your shoe.

Ten minutes a day of regular stretching will make a real difference in the neural-muscular tendon unit. Static stretching (holding each stretch with no bouncing) is recommend for 10 - 30 seconds, with 1-3 repetitions.

It's not always easy to see the benefits of stretching right away. Don't give up! Over time, you will see a real difference. Tracking your flexibility, like we do in your fitness evaluation, may also be motivating enough to continue stretching!

Remember, make YOU a priority in 2009!

February Client of the Month - Heidi Baughman

2009-02-02T17:38:00.000-08:00

Our Client of the Month for February is Heidi. She has embraced the hard work that comes with making changes to ones' body. From giving it her all in the workouts, to adding cardio to her off days, and even making changes to her dietary habits. All this resulted in the positive changes that she was looking for at her first fitness evaluation . Keep up the great work Heidi!

Here is Heidi on her time at FT. "After many unused gym memberships, failed diets, and lack of nutritional knowledge, I am now armed with the tools and determination to get into the best shape of my life. I have made huge steps towards achieving my goals (get in shape and lose 20 lbs). The FT trainers keep the workouts varied and push the intensity harder than I can push myself. I've changed everything... no drinking for over a month, no caffeine, eating super healthy and balanced food, while working out 4 - 5 days a week. I'm excited about my progress and think I will be ready to wear a bikini in March!"

January Client Competition Winners

2009-02-02T17:31:00.000-08:00

Screaming quads, lungs-a-busting, and tired arms - that is what it took to win January's Client competition. This contest involved doing what is called a PULL SQUAT using Tabata timing. Standing next to the squat bar, hands on the bar, clients squat until their arms were fully extended, then they use their arms to pull themselves back up along with the back muscles. The goal was to do as many of those squats in 20 seconds, followed by a 10 second rest for 8 rounds. The winner was the one who completed the most during that time frame.

Congratulations to the following clients on their record setting accomplishments:

Rich - 206 pull squats
Ce Ce - 197 pull squats

Next up - stair climbing!

Fitness Tip: Functional Fitness vs. Machines

2009-01-29T14:40:00.000-08:00

Welcome to the Fitness Together - West Seattle Tip of the Week. Each week we will include a note to inspire, motivate, and educate.

Functional Fitness vs. Machines
At Fitness Together, you won't find a lot of big weight training machines for individual body parts. In fact, we only need a few key pieces of equipment that are geared towards "functional fitness." What exactly does that mean?

FUNCTIONAL FITNESS
Functional fitness works on training your whole body as a unit. Your body works together as a unit to move and perform work. For example, when you reach up to get a plate from the top shelf of the cupboard, you may balance on one leg, reach your arm, and lift the plate off the shelf, then slowly lower it so it doesn't slip and break. Our workouts can train your body to lift overhead while balancing. We can help make everyday movements easier and more efficient.

MACHINES
All those machines you see at a big gym are not designed with functional fitness in mind. When you sit down to use a machine at the gym, you are able to isolate individual muscle groups, which is more for body building, but the rest of your body goes to sleep. It rests while your biceps get strong.

Using functional movements, we work your back, legs, core, shoulders, and biceps all at the same time. Combining functional movements shortens the workout, increases the intensity (which burns more calories), and you get more accomplished during your training session. Clients who train with us move more independently, stay active longer, and feel better enjoying time with family and friends.

Remember to make YOU a priority in 2009!

FT - West Seattle Celebrates 2nd Birthday

2009-01-28T14:07:00.000-08:00

Time flies when you are sweating. It's hard to believe that we are celebrating 2 years in the West Seattle Junction. The people of West Seattle have been very supportive with this local business and are very health oriented. What a great community!

We want to thank all past and present clients for your support and a big thank you goes out to the following clients who have been with us from Day 1:

Lorrie Brogan
Jim Gahagan
Ce Ce Justice

We look forward to helping more members of the West Seattle community to reach their health and fitness goals in the coming years.

Thanks West Seattle,
Bonnie Katz
Owner

Blackout Cardio Bingo Contest II

2009-01-19T18:30:00.000-08:00

It's back!!!! Just in time to start the New Year. The holidays are over so its time to get back to the daily routine including cardio and workouts. This version of the contest gives credit for workouts with the trainer and also encourages doing some form of cardio outside of the studio (e.g. running, biking, hiking, snowshoeing). The main goal of the contest is still to work towards Blackout of your scorecard. Seven weeks - time to get moving to see who will win this contest. Good luck to all participants!!

January Client of the Month - Christine H.

2009-01-05T09:42:00.000-08:00

With a new year comes a new month, and a new client of the month. For January 09, Chrstine was selected for her dedication and hard work. Since joining FT, Christine has become a fixture in our studio on a daily basis with cardio work and strength training. If you remember back in the blog, she even won the Blackout Cardio Bingo Contest.

Here is Christine on her experience "Before joining Fitness Together, I’d had some vague ideas about healthy eating and getting regular exercise, but I wasn’t acting on them. Aside from practicing Ashtanga yoga a few days a week, I wasn’t moving much. Climbing Mount Si in September was a rude awakening. I barely made it up and down, and I just didn’t want to be like that—I wanted to be someone who could enjoy a challenging hike and still walk the next day. But I knew it wasn’t going to happen if I joined a big, impersonal gym and found myself alone in a room full of cold gray equipment.

FT is a world away from that. I love the friendly atmosphere, the windows, and the most of all the support of the trainers. Working out with the trainers at FT has overhauled my understanding of how to get fit and eat right, and they make it fun. I followed their suggestions and got real results in my first 8 weeks. It was truly a no-brainer, especially with the Cardio Blackout Bingo competition in November and December. All I had to do was fill in my Bingo card each week, and in the end I won prizes and dropped inches in the right places. After a few weeks of Christmas cookies and vacation eating, I’m glad there’s another Cardio Bingo in January! Plus, I have to fit into a wedding dress in May. But even without those motivators, being more fit just feels great and is the best reason to keep going."

December Client Competition - Elliptical TT

2009-01-05T09:38:00.000-08:00

A fierce battle waged yet again for the monthly client competition. This month's challenge: 15 minute Time Trial on the Elliptical. It was close, but Jay eeked out a victory over Rich. But let me tell you, it was not easy. In 15 minutes at Level 13, you are wishing for a break. Jay rang up 2.58 miles while Rich netted 2.34 miles. Great job guys. Keep up the sweat and here's to January's competition - Tabata Pull Squats.

Happy New Year

2009-01-05T09:35:00.001-08:00

The New Year is upon us. From our team to you and your family, we wish you happiness, health, and prosperity in 2009!

Let us know how we can help you to achieve your health and fitness goals in the New Year.

Snow Day

2008-12-18T20:02:00.000-08:00

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

2008-12-18T19:39:00.000-08:00

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!

2008-12-14T18:08:00.000-08:00

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

2008-12-10T16:47:00.000-08:00

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

2008-12-08T11:23:00.000-08:00

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!

2008-12-08T11:16:00.000-08:00

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

2008-12-01T08:55:00.000-08:00

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

2008-11-24T08:33:00.001-08:00

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

2008-11-17T12:29:00.000-08:00

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

2008-11-04T16:09:00.000-08:00

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

2008-11-04T15:51:00.001-08:00

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

2008-11-04T15:44:00.000-08:00

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

2008-11-04T15:39:00.000-08:00

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

2008-10-27T18:07:00.000-07:00

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

2008-10-27T17:04:00.000-07:00

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

2008-10-06T10:07:00.000-07:00

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

2008-10-03T14:00:00.000-07:00

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

2008-10-03T08:30:00.000-07:00

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.

2008-08-26T18:25:00.000-07:00

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

2008-08-26T18:14:00.000-07:00

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.

2008-07-30T15:02:00.000-07:00

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

2008-07-30T14:57:00.000-07:00

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!"