Olympic Bobsled Cardio Contest - Week 4

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

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

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

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

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

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

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

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

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

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

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

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

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

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!"