3 Simple Moves to Help Improve low Back Pain

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By Bill Waltzek- CPT

Low back pain continues to be a topic that is brought up more often than you would think. Many people work long hours hunched over at their desks or put unwanted strain on their back during vigorous activities, yet they do not have strong core muscles to protect their spine.

There are many reasons why someone could suffer from low back pain. Being overweight, being sedentary or having a job that requires heavy lifting is just a few. Someone could have tight muscles such as hip flexors or hamstrings or have even moved a certain way when their back were not in a supportive position or as simple as wearing your purse on one side of your shoulder. And of course there are more serious back issues such as herniated discs or spinal stenosis just to name a few that could be the culprit. 

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Paleo is Realeo


By Shannon Flanagan – CPT

The Paleo diet has been the new diet we have all been talking about. The Paleo way is not actually a diet, but more of a lifestyle. Like all diets before Paleo, many questions are being raised as to its healthiness, sustainability and longevity. It’s time to get educated on the REAL FOOD concept which is the essence of a TRUE Paleo diet.  Continue Reading…

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April 2014 Workout Challenge of the Month

Perform as many rounds as possible in 25 minutes

-5 Pullups

-10 Box Jumps

-15 KB Swings

-20 Pushups

-25 Full Situps

Rounds to Beat/Box Height/Weight used in KB Swing:

Karoline B – 6/20/25
Bill W – 8/24/70
Katie L – 9/20/35
Mike – 7/24/35
Kelly -7/18/35
Anna H – 8/20/25

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Quit Your Bitc*in and Get In The Kitchen!

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By Brooke Rodgers – Certified Holistic Health Coach HCC, AADP

“This is my invariable advice to people: Learn how to cook- try new recipes, learn from your mistakes, be fearless, and above all have fun!”
~Julia Childs

Every now and then it’s nice to be served a delicious, health-filled meal without putting a piece of effort in.  Whether you are dining at a restaurant, grabbing something to go at a store, or at home, it’s nice to have it prepared already, right?  Of course it is.  But, let me tell you what we are missing and “lacking” today in society.  We are bombarded by junk-filled fast food chains and “take out” or “delivery” living in a fast-paced society with busy schedules that discourages the time to cook natural food meals at home. 

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Torch Major Calories in Less Time!

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By Bill Waltzek – CPT

Tabata training has been all the rage over the past few years but how effective is it?

A recent study from Auburn University looked at the Tabata protocol of 20 seconds of work followed by 10 seconds of rest for 8 total rounds.  What they found was that type of high intensity training burned 13.5 calories per minute.  This is an astonishing number if you are looking to burn major calories and are short on time.

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March 2014 Workout Challenge of the Month

Complete as many rounds as you can in 25 minutes of the following:

-10 Wall Balls

-10 V-Situps

-10 Pullups

-10 Body Weight Lunges (per leg)

-10 Star Jumps


Rounds to beat:

Melanie – 10

Jim – 10

Anna – 9

Kent – 8

Mike – 8

Jaclyn – 6

MaryAnn- 4

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Eat Them Up: Vital Reasons to Consume Cruciferous Vegetables

Brussel Sprouts

By Brooke Rodgers – Certified Holistic Health Coach

For some of us, who would have known that growing up as a child and listening to the daily commonality of our mother’s commotion and resorting for us to “Eat those vegetables!” could be so satiable and worthwhile as our life’s years progress? As we all infallibly emerge into our superior years one may become accustomed with the inclination that our bodies begin to age and eventually break down. Now, due to the advances and progress made, there are a variety of anti-aging remedies and other kinds of herbs for so-called long lasting life, but one of the most tangible, important behaviors and choices one can make to endure and embrace longevity and a healthy life are consuming those powerful, nutrient-rich cruciferous vegetables.  Continue Reading…

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Goal Setting


By Shannon Flanagan

1.  Set a big goal for yourself.  This is a long-term goal you may achieve in a month, a year, six months, by summer, etc. For example, if your goal is to run a half marathon, fit into your jeans from a few years ago, or 30 day workout challenge, and you have never done these things before then these are great long-term, achievable goals.

2. Split your long-term goals into smaller parts. Once you have established your long-term goal, you must break that goal down into smaller parts. If my goal is to eat better and lose weight; that is a very vague goal. I need a clear plan of how I am going to reach that goal. Eating better means 5-6 small meals per day, choosing healthy foods, and adding exercise to my routine, perhaps 3 days per week. That is more specific. I can have a food list and set of rules on what I can and can’t eat until I achieve my goals. That means I must prepare meals, set a routine workout plan and then following through.  Continue reading…

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Class Canceled Today – 2/17/14!

ForwardFit Frozen

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Come Join Us!

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Metabolic Circuit Training at our Carol Stream location.

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