It's a New Week! Band Day! Feeling Sore?

It's a new day, a new week and while that does not guarantee perfection, or that there will be no problems in life, it does mean that you have a fresh start to make the best choices for your life and health. You have begun your journey down the path to better fitness.

Take time to live in the moment and make small changes today for tomorrow. The work we put into today will be the life and body we have tomorrow. Remember this journey is a marathon, not a race. You will see results by following the FXB plan. If you are like most new 10 week FXB members you are probably tired and sore, but you are also energized.

Our bodies are machines and need to be given the right fuel to run smoothly and efficiently. There are certain foods that can even help relieve pain.  Here are a three foods to help you Live at Level 10:

Dark Cherries

Fresh or frozen work but definitely choose organic to get the most pain-fighting antioxidant power per bite. Cherries contain

anthocyanins, which work just like aspirin or ibuprofen to turn off the body’s pain signals. Skip the juice and enjoy 20 or so cherries – remember they are a carbohydrate so they will give you quick energy and are best paired with colorful vegetables, healthy anti-inflammatory fats (like nuts and seeds), and proteins (also found in nuts and seeds).

Flax Seeds and Flax Oil

Freshly ground flax seeds and cold-pressed flax oil, contain plentiful amounts of fatty acids known as Omega-3s. Do not cook with flax oil otherwise it will have the opposite affect, irritating the body’s tissues and causing pain.

Raw Walnuts and Walnut Oil

Raw walnuts and walnut oil also contain powerful Omega-3 fatty acids that fight pain and inflammation in the body.

When it comes to pain, food really is the best medicine. Believe in yourself, believe in the FXB plan and your results will come. Thank you for letting FXB Andover and Blaine be part of your new and healthier life.

Every day is a new chance to change your life. What change did you make today? Comment and let us know!

"Saturday Selfies!!"

If you showed up on Saturday... be PROUD... take a selfie!  

Staying on Track During the Easter Holiday

Okay FXB Members, we are one week down into our 10 week challenge and we are already upon another holiday.  With Easter comes family gatherings, egg-coloring, good times and a lot of temptations to eat things that may not be the best fuel for our body.  While it may be okay to indulge in a few special treats on Sunday, here are some tips to help keep you on track with your health goals:

Try to remember the holiday is just one day.  Over the long weekend, try your best to keep your "cheating" to just one meal.

Bring your own healthy dish to the gathering.  Knowing you are armed with a healthier option will help curb urges for overindulging.

Sit down and visit with family members outside of the kitchen.  Many times we tend to gather around the kitchen countertops... where food is within arm's reach.  Encourage conversation in other areas where you will not fall into mindless, unnecessary snacking.

Be mindful of what you are putting on your plate.  At your special dinner, make sure to find your protein and healthy greens or vegetables first.  Then pick a few things to indulge in but make sure they are small portions.

Get hunting!  The traditional Easter egg hunt is the perfect combination of physical activity and fun!  Get out there and hide eggs and then follow your kids around when they are seeking them out!

Have a wonderful weekend!

Week One, Day Three!

Great job everyone!  The new 10 week members are starting to get the hang of things and FIT members have been doing a fabulous job modeling correct form.  We're all in this together.  We are all working toward the same goal of a healthier lifestyle and "Living Life at Level 10!"  This is only week one... It only gets more exhilarating as the weeks go on!  Let's get excited!

Believe In Yourself!

DAY 1, WEEK 1

Today was hard.  For many of us, it was like, what-the-H#@L-hard!  But you will make it through.  You will see results and you will be FXB strong.  After class, look around you.  We all remember that first day feeling. The energy is high, you do not know what to expect and everything seems to go so FAST! Remember you are not alone. We are all here to help you reach your goals. Here are a few tips to help you recover and reach your goals:

Replace Fluids. You lose a lot of fluid during an FXB workout. You should be replacing lost fluids during exercise.  Filling up after exercise is so important and it is an easy way to boost your recovery.  Water supports every metabolic function and aides in nutrient transfer in the body. Having plenty of water will improve every body function (even those jabs and rounds!).   

Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important when you are working out at Farrell’s. Ideally, you should try to eat within 30-60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Stretch.  After a tough FXB workout, light stretching helps your body adjust to your new routine. This is a simple and fast way to help your muscles recover.

Get High Quality Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

Great job today!

See you tomorrow,

-FXB Team

Meet the owners of Andover and Blaine FXB

When did you join FXB, take over ownership?

Amy & Brian:

Brian and I started FXB in the very first session, in the Blaine location, in January of 2011.  I did my 10 weeks at 5am and Brian did his at 6am.  We had 8 people in our 5am 10 week class….on a good day, sometimes there were six of us!!  I started instructing in April of 2011 and we opened the Andover location in October of 2012. During our second session in  Andover, we had a record-setting 170 new sign-ups!  We took over ownership of Blaine in June 2013. 

What is your favorite kickboxing move?

Amy:

Jab, cross.  It is such a great exercise for your core!  I also like hooks & uppers!

Brian:

Jab, cross, hooks and uppers.

What is your favorite healthy snack?

Amy:

I love eggs, almonds and raw red, yellow and orange peppers.

Brian:
Protein Bars from our gym.

Tell us about the favorite thing you experience during a typical week at FXB?

Amy:

The people for sure!  Being at the gym really is my happy place!  I love instructing.  I like having fun with people, pushing them and seeing them gain strength and confidence!

Brian:

The best thing I experience in the gym, on a weekly basis, is lives being changed.  This comes in so many different forms.  People are getting in better shape.  People are feeling good about themselves, which changes their relationships with family, friends and co-workers.  I love that people come to the gym to gain more confidence in themselves.

What is the most embarrassing thing that has happened while instructing at FXB?

Amy:

I had the microphone get wrapped up in my underwear one day!  (Don’t even ask!?!)

Brian:
While instructing one time, I was showing how to do a right round and fell down in front of everyone!

What is your favorite activity your family does together to stay active?

Amy:
I live with all boys, so I play a lot of knee hockey, baseball and basketball!  I also like hiking, so we occasionally take a few trips up to Northern Minnesota for that also!

Brian:
My family is very active in youth sports.  I coach my boys in multiple sports and it is a great way for all of us to get together and be active.  Also, our boys are both involved in our youth program during the summer.  It is a great way for us to bring our family into the gym without it being work all the time!

What is your favorite indulgence during your “cheat meal?” 

Amy:
Salt & Sugar… I love “Truffle” Fries and Oreo Cookies!

Brian:
Pizza.

What type of music do you prefer to workout to?

Amy:
I like a mix of Alternative Rock & New Pop music! It varies a lot on my mood too!

Brian:
Blink 182.

Shoes or no shoes on bag day?

Amy:
I prefer no shoes.  I feel more stable when I can feel the mats!

Brian:
No shoes.  I clean the floor and I know it is clean!

What strength training exercise is the most challenging for you?

Amy:
Push-ups are my favorite!  Triceps Extension from knees is my most challenging exercise.

Brian:
Lat raises, or seated cross-reverse flies.

What are some of your hobbies outside of the gym?

Amy:

I love watching my boys’ sports;  hockey, football & baseball and anything outside!  Running, Hiking, swimming, boating.  I love to read fiction when I have free time.  I always write up my own review after I read a book.  Some of my favorites include:

Lovely Bones-Alice Sebold

Even Now-Karen Kingsbury

Wicked – Gregory Maguire

Sharp Objects – Gillian Flynn

The Ezekiel Option – Rosenberg

The DaVinci Code – Dan Brown

The Forgotten Garden – Kate Morton

Barefoot – Elin Hilderbrand

Twilight Series – Stephanie Meyers

Girl with A Dragon Tatoo – Stieg Larsson

Hunger Games

Brian:
I love sports, both watching and playing them.  I also like to pheasant hunt and love doing so with my boys.

What would you like your FXB family to know about you?

Amy:
From the moment I started my FXB journey I knew it was different; everything about it.  It is so much more than a gym. I have been a member at so many gyms. In college I lived with a personal trainer who really worked with me to get me in good shape but I still wasn’t committed to going six days a week or committed to eating better, to be healthy.  The wonderful thing about this program is, that it is for everyone, young, old, in-shape, out of shape.  Everyone pushes to their Level 10.

People that walk through those doors are my peeps and I want everyone to leave feeling better about themselves.  My wish for every person who walks through those doors is to leave better… feeling better, stronger, healthier, more confident and that they can accomplish anything they put their heart and mind to.

Brian:
Owning a gym is so much more than just owning it for me.  I love that we have met so many friends.  I honestly look at all the members as friends. The gym is our second family. Our gyms are unique and we love this!  There are days when I just need to come into the gym (after my day job) to just see people.  It is truly rewarding for me to be a part of FXB.

Amy and Brian are both from Aberdeen, South Dakota.  They have two boys;  Sam, age 13 and Jacob, age 10.

Amy graduated from Augustana with a Bachelor's degree in Government and International Affairs.  Brian graduated from St. John's University with a Bachelor's degree in Government.

Welcome New 10-Week Members!

New FXB members your 10 week testing is in the books!  Woot! Woot!

The energy of the new 10 week members was off the charts!  It is so much fun welcoming new FXB members into the gym, into YOUR gym.  So, as you think back about today and the journey you just set out remember that we ALL have done it, every one of us. We have all been the new members and not really sure what was going to happen next, everyone from the owners to your instructors to the person who stands next to you in class has done the 10 week challenge and know the commitment and dedication it takes to "Live at Level 10."

We all remember being the new members at the 10 week kick-off! We all wondered about the coming Monday, and not being sure what to expect on the first day of class. Let us reassure you, you will LOVE this program. The energy and the excitement you will experience at every class in  Andover and Blaine will amaze you. You will do things you never thought you could do.  You may do things you have not done in years!  You will be sore, you may ache, but you will be getting the best workout of your life! As the soreness goes away  it will be replaced with a feeling of accomplishment. You are doing something that not everyone is.  You are doing something great for yourself. This is a hard workout program but, that is why it works. 

You are on your way! Engage fully into the program.  Read the manual, eat well, train hard and get lots of sleep. We have seen firsthand the power of this program and the amazing transformations that happen on those mats.  You are the next ten week FXB members! You have decided to make a change, and WE are all here to help you! When you walk off the mats on Monday you will be full of sweat and tired and some of you may wonder what you may have gotten yourself into! Being tired and full of sweat will not go away, but any doubts you may have had will be replaced with feelings of accomplishment.

We are so happy we get to go on this 10 week journey with you!

See you Monday!

Be sure to like our Facebook pages for more information and motivation! Click here.

-  FXB Andover and Blaine 

Here are a few photos of the action from Andover and Blaine FXB locations this morning as new 10 week members begin their journey!

"Saturday Selfie!"

Why Saturday Selfie??  Have you ever noticed how everyone at Saturday morning class seems to be so happy?  Probably because you know you've accomplished another week of hard work.  Let's celebrate by taking selfies after class on Saturday!  Happy, smiling FXB faces!

We Are FXB!

FXB Frequently Asked Questions

So how many pounds can I really lose in 10 weeks?
When weight loss is the only measure of success, people tend to resort to counter-productive measures that lead to short term success, usually followed by re-gaining all of the lost weight. We’ll help you measure your progress with eight different metrics to ensure you’re on the path to life-long health and fitness. To get a better idea of what you could accomplish, please view our past winners results at our website
What is the cost of the 10 week program?
Our 10 week challenge pricing varies slightly from city to city according to the cost of operating the location. Our program offers the results of having a personal trainer at a significantly less cost. email us at amyfritz@extremebodyshaping.com to find out more.
Am I going to be able to do this or is it too extreme for me?
If your doctor tells you it’s safe for you to exercise, then our program is perfect for you. Everyone works at the level he/she is able and progresses on an individual basis.
Will I feel out of place because everyone else is already fit?
Not at all. One of the great things about our 10 week sessions is that the person next to you will be a beginner too! Our new students come in all shapes and sizes, and every one of our coaches and instructors began as a student.
Am I going to feel lost because I don’t know what to do?
No. Our kickboxing and strength training exercises will be presented in a progressive order throughout your ten week experience. Before you know it you’ll be throwing combinations at the heavy bag without even thinking about it.
How can you possibly guarantee results?
We’re 100% confident in our program. If you give us 10 weeks, you will see results.
Are all of those before and after pictures real?

Yes. The hundreds of before and after images are our winners from every session at all of our locations. The before and after photos in the $1000 winners section of www.joinfxb.com are all taken within 10 weeks of each other. The $10,000 winners section features results after 12 months.

Success Guaranteed

How can you possibly guarantee results?
We’re 100% confident in our program. If you give us 10 weeks, you will see results.

  

FXB In Action