Summer... The Season of Grilling, Swimming and... 5K's and Marathons?

So it is that time of year when many FXB'ers start running 5k's , half-marathons and even marathons (yeah you!) but, before any local road race, you're bound to see hundreds of runners milling around, kind of stretching out their calves, hamstrings, and quads, but is this enough?

Traditional "static stretching"— essentially, tugging on a muscle with constant tension to loosen it up does little to get you ready to race. In fact, it may even make your performance worse.  There's a better option for stretching called dynamic stretching.  
Dynamic stretching is much different than static stretching.  Doing dynamic stretches involves putting your joints through the same kinds of motions you'll be using when you work out, which primes you for a good performance.  For example, the runners at Edina High School in Minnesota, which, boasts one of the top cross-country running squads in the nation, spend 5 minutes doing dynamic stretching before every running workout.

Here are some great ideas for our FXB members to run at Level 10:

Hip circles   
Stand with your feet shoulder-width apart, then place your hands on your hips and rotate your pelvis in large circles parallel to the ground. Do 15 circles clockwise, then 15 circles counter-clockwise. 

Fast skipping
On a flat stretch of road, sidewalk, or grass, skip forward for 15 yards. Focus on taking short, quick steps instead of skipping for height or distance. Repeat one to two times back and forth, and enjoy it! Skip like no one is watching!

High knees
Just like Fun Fridays at FXB! 

Starting from a slow jog or march, exaggerate your knee lift until your knees are rising to the level of your waist and bring your opposite arm up. Drive your leg down and then repeat with the other leg. Maintain for 15 yards, then repeat one to two times.

Walking-Running B-skips
Starting from a walk, raise your knee to waist height, kick out your heel straight forward, and whip it downward. Speed up from a walk and do this every step for 15 yards, then repeat one to two times. Once you've mastered this, you can add a skip to every step.

Leg crossover
While standing upright, begin to shuffle to your left by crossing your right leg over your left, first in front, then behind. Pick up speed while doing so, shuffling for a total of 25 yards to your left. Then shuffle back to your right by crossing your left leg in front, then behind, your left leg. Repeat one to two times.

Backward running
Run backward, kicking your heels up toward your butt. Build up speed and run backward for 25 yards, then turn around and repeat once or twice. Look over your shoulder periodically so you don't trip because if you do there will be no mats to soften your fall!

Enjoy your race and the after-race festivities.  Work hard and play hard, the FXB way!

Reminder...Upcoming Events!

We've got a lot going on in the coming weeks here at FXB Andover & Blaine.  Please consider being apart of one or both of these events and get signed up!

Feed My Starving Children- Coon Rapids
Tuesday, June 3rd
8-9:30pm
Sign-up at your FXB location
Please register at www.fmsc.org, use the group code:  508280

We challenge you to go above and beyond and donate $50 toward an entire Box of Meals, (216 in each box!)  WHO WILL DONATE THE MOST BOXES???  ANDOVER OR BLAINE?

Questions?  Please contact Eric Potvin, epotvin2000@yahoo.com, 763-795-9865


Mud Games- Metro Gun Club Blaine
Saturday, June 14th
11am
Register at:  www.mudgames.com, our team name:  FXB Blaine/Andover
Use promo code:  FXB15

We hope to see you there!

FXB Andover Announces New Assistant Managers

FXB in Andover announces the addition of FIT Members, Travis Schulz and Leila Ivy, as Co-Assistant Managers.  Effective immediately, the two will share the duties of this position.

Leila will be opening the gym two mornings and closing one evening during the weekdays.  Travis will be closing the gym two evenings during the weekdays and on Saturdays.

Please give these two a fist bump the next time you see them as we are thrilled to have them on the FXB Andover team!

FXB Blaine Announces New Assistant Manager

FXB is growing!  Our program is a success and it shows!  Both Andover and Blaine locations have welcomed a record-setting amount of new members continuously over the last few 10-week, start-up sessions.  We are proudly making these communities stronger and healthier, one 10-week session at a time!

We are happy to announce the addition of a part-time Assistant Manager in the Blaine location, effective immediately.  Randi Young, in Blaine, is taking on this role and will be working together with Sara Hay to better meet the needs of our FXB members.  Randi will be opening and closing the Blaine gym one morning and two evenings during the weekdays and occasionally on Saturdays.

Randi, who has been an instructor for over a year, makes an excellent addition to our FXB Team!

Applications for the position in the Andover location are still being considered.  

Sunday Night Meal Prep- Set yourself up for Success for the Entire Week!

To ensure success in sticking with the FXB meal plan the entire week... You're going to have to PLAN for that success and that means meal planning for the week ahead.  This means there needs to be A LOT of cooking going on on Sunday night.  It doesn't have to be pretty, perfect or completely original, just the basics.  Prepare the things you know are whole foods, low in carbs and saturated fats. The foods that are the most efficient and clean for your body. 

With warmer weather on the way, it is especially easy to grill up several packs of chicken, fish or pork for the protein portion of your meals.  But don't stop there!  Put veggies and even some fruit on the grill too! Sweet potatoes are great on the grill packed in foil, sprinkle a little cinnamon on too!

You can begin meal planning by making a list of recipes using the foods off of the list that was on your sign-up sheet.  As meal prep Sunday (or whatever day works for you) becomes a regular part of life you can create a favorites list of recipes that can be used again and again.  

After returning from the grocery store don’t put any of the groceries away, (unless of course they are frozen and will melt quickly).  Group the groceries out on the counter by recipe. Then pull up your favorites list and get to cooking! 

If you typically have a protein shake for breakfast, go ahead and still make breakfast recipes because those make great mid-morning snacks, and/or for a breakfast on-the-go. If you don’t end up eating them, simply freeze them for a time that when you know you are in need of a quick and healthy snack! If the recipes call for sautéed chicken or lean ground meat, cook it in big batches in your biggest pan! That way you are only prepping chicken and/or lean ground meat once for all the recipes!

For lunches, a simple idea would be to make up a couple big salads and wrap sandwiches and put them in Tupperware containers or wrap them in foil individually. You will also find that leftovers from dinner are also a fast and healthy option for lunches. The biggest goal with meal prepping is to never be caught without something healthy to eat. We all work too hard in the gym at FXB to undermine our results by making poor food choices. You are much more likely to eat healthy food if it is ready to go when you need it.

After all the food is prepped and the recipes are made, put everything in Tupperware containers and organize it in the fridge according to the day of the week.  Then as the week rolls on, just grab and go! 

This process can take anywhere from 2-3 hours, but the more you do it the faster it becomes.  It is such a good feeling knowing that healthy food is just a few steps away. This will better allow you to eat clean and stick to the FXB nutrition plan.

It really is possible to set yourself up for the whole week of healthy eating in just one day!  If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things. And if that’s you, a great place to start may be my meal plans…But before you know it, it will become a part of your routine and you may even find yourself loving it!!!

Putting Week Five In The Books!

Can you even believe week five is already in the books?  Well, you should believe it because YOU made it happen.  You got yourself in here.  You got up extra early to come to class or you went home a little later than usual because you needed to get to your afternoon workout.  You spent 45 minutes away from your families, friends, children, work each day.  But you can be proud knowing, that those 45 minutes a day away from the things that used to be your routine, are now your new normal, healthier routine.  Every day you are getting stronger.

10-weekers, hopefully by now you are getting used to your classmates and instructors.  You are getting some of the moves down on bag days.  You are even finding yourself "banding up" on band days!  Did you ever think you would be using reds, greens, blues and maybe even a purple??

Your push-ups, sit-ups, lunges, squats, planking... all getting stronger!

Remember some of these moments from orientation day??

Remember the feelings you were having that day, five weeks ago and know you are already so much stronger!  You are well on your way toward the healthy changes that will stay with you for a lifetime!


FIT Members, this may be your second, third or fourth, (or maybe even longer) round of 10 weeks.  Whatever the case, there is ALWAYS a challenge to be had, always room to get stronger.  There is always a new goal to be reached.  The challenge is on... Who will be in the top 5... and who will take home the prize??  KEEP YOUR EYE ON IT!!!

Instructor Spotlight|Jen and Dan Grassman

If you haven't already been in a class lead by either of these two in Blaine... Please meet Jen and Dan Grassman!  Dan typically teaches early morning in Blaine; we're talking... 5 am-early!  He also instructs 7am and Saturdays.  Jen also typically teaches mornings, either 5, 7 or 9:30am, 4:30pm and Saturdays.   Together, they are raising their two little future FXB'ers, Noah, 4 and Nellie, 20 months.Here are some questions we asked Jen & Dan:

When did you start at FXB?
Jen:  I started in October of 2011.
Dan:  I started in January of 2013.

What is your favorite kickboxing exercise?
Jen: Jab, Cross, Hook.
Dan: Freestyle at the end of class.

What is your favorite exercise on resistance band day?
Jen: Wide-grip curls.
Dan: Standing cross chest fly.

What is your least favorite kickboxing exercise?
Jen:  Stick and move.
Dan: Wood choppers.

What is your least favorite exercise on resistance band day?
Jen: It's a tie!  Front back lunges and straight arm kick-backs!
Dan: Exercises involving adductors and abductors.

Favorite music to workout to?

Jen: KB--Sandstorm...something about that dang song just revs me up!!  Bands---Foo Fighters.

Dan: When I am instructing bands you are going to get something loud and heavy. I am currently playing Rise Against, Avenged Sevenfold, Breaking Benjamin, Disturbed, and the occasional Metallica.

What is your favorite healthy snack?

Jen: Peanut Butter on a Rice Cake.
Dan: Chocolate chip pure protein bar.

Do you have a favorite FXB or other healthy recipe?
Jen: Dairy-free protein pancakes.  Others include; Sweet potatoes!  Whether baked, as homemade fries, steamed, pureed... You can't go wrong!

Dan: My wife's seasoned Tilapia, green beans, and sweet potato. I could eat it every night!

What is your total body fat decrease since starting FXB?
Jen: 10%... and counting!  Also, I am down four jean sizes and have lost 26 pounds!
Dan: 9% which represents a 43% drop in my overall body fat.  Also, I am down 16 pounds since joining FXB.

What is your favorite cheat meal or indulgence?
Jen: READY....M & M's, burgers, wings, beer, pizza, and doughnuts...have you ever met a bad doughnut?  Ohh...forgot Chipotle...can you tell I am about two days away from my CHEAT MEAL???

Dan:  I am still a sucker for a great Bacon Cheeseburger and a Beer!

What advice do you have for 10-weekers?
Jen: Show up with high expectations of yourself and you WILL succeed. No, it won't all come over night, but striving to give your level 10 every day (even if your performance is at level 7 occasionally) will create the foundation you need for consistent results both IN and OUT of the gym. Power through and seek advice.  Every single person in the gym has been through a ten week session (other than the current group of 10 weekers).  We may not be walking in the same shoes as you outside of the gym, however, find comfort that we have most likely gone through the same or similar struggles, successes, failures and triumphs as you are going through right now every day you hit the mats.  The only stupid question is the one you never asked, so find a FIT member, coach, instructor, manager or owner and seek advice!!

Dan: Form, Form, and more Form!!! Pay very close attention to the instructor explanations and demonstrations. Proper form will help prevent injury and help you work the intended muscle group for each exercise. Have Fun and push yourself to level 10 every workout. Challenge yourself by partnering with a FIT member and matching their intensity. Remember that your time in the gym only represents a fraction of your day. The only way you are going to achieve the goals that you have set for yourself is to stay disciplined the entire day. That means drinking enough water, eating enough protein, cleaning up your overall diet, and getting enough sleep. You work yourself so hard for your 45 minutes in the gym that it is a shame to throw it away by not staying disciplined the remainder of your day. Lastly, don't think of week 10 as the end line, rather the starting line for life as a FIT member. Enjoy!

What advice do you have for FIT Members?
Jen: Many of us, myself included, walked into the Farrell's door thinking, "I am going to give this 10 weeks because that is mentally what I can handle." and never really entertained the idea of continuing beyond because there was no way that we could or would incorporate this intense workout schedule and structure into our every day lives.  Here I am 2.5 years later and can't even begin to think of what life would be like if I had never stayed on.  Farrell's is a lifestyle change and I urge you to think of it as that.  Challenge yourself every day you walk into that door.  You CAN get an intense workout with 3 people on a bag, but it takes YOU to make it awesome.  You can't rely on having your favorite instructor at every class, therefore, you need to dig deep inside that mind and force yourself to make your workouts challenging.  With that same notion in mind, you also need to get to class.  Don't use the excuse of the 10 week or FIT challenge as your motivation.  Why can't YOU yourself be motivation enough to get there and work your ass off?  YOU ARE WORTH IT!!  

Jen has a favorite quote, "You can have Results or Excuses...not both."

Dan:  Form, Form, and more Form!!! Pay very close attention to the instructor explanations and demonstrations. Just because we are "FIT Members," it doesn't mean that we are doing everything correctly. That is why I love Tracy's classes, because I pick up something different every time that I watch one of his demonstrations. I challenge every Fit member to constantly focus on your form for the same reasons that I gave the 10-weekers above (protect your body and exercise the correct muscle groups).

"My favorite part about FXB is..."

Jen:  The accountability driven by the camaraderie.  I have NEVER seen or experienced anything like it.  The desire to get to class is incredible.  You know there will be at least 30+ other people wondering where you are and staying out of your "spot" on the mat until just before class starts.  Not only do you hear about it from everyone when you don't make it, but you feel guilty and strive to get to another class before the day is over! Yes, I want my butt kicked every day for 45 minutes!!

Dan: All of the friends that we have made especially on the FXB Vegas trip!

(continued)

How has "Living Life at Level 10" changed your life?
Jen: Since starting Farrell's, my life has changed immensely.  My view and passion towards living an active and healthy lifestyle is always increasing.  I love that my husband is involved at FXB as well because we both can understand the uniqueness of Farrell's and therefore, encourage each other to get our workouts in.  I want my children raised in a family where physical activity is just a part of their everyday routine.  It isn't a chore or something they "have" to do.  We are paving the way for their "Level 10" lifestyles right now!

Dan: It has helped my entire family stay healthier by focusing on a clean-eating lifestyle. Jen and I have more in common now than ever before! We look forward to the rare opportunities that we have to workout together and we hold each other accountable to our goals. Our entire family is stronger physically, mentally, and emotionally because of life at FXB!

When not attending or instructing a class at FXB... or traveling with the FXB crew...(phew!) Jen and Dan can be found spending time with their family, taking Noah to hockey practice, playing in the yard, or golfing!

Saturday Selfies!

FXB Summer Program for Kids!

Active kids are healthier kids; it’s just that simple.  So establishing a habit of fitness at a young age can be vital to their development. The obvious benefits from exercise include body-based benefits, such as, developing strong muscles, lungs and bones while keeping a healthy weight. In our fast-paced world of electronic devices and hundreds of television channels, we are proud to offer a fitness program that is just for kids!

When kids exercise and play sports, they build a positive self-image through accomplishment and by meeting challenges. They begin sharing an identity with the other kids in the FXB class and this gives a special new group to feel comfortable in. As children gain more independence and confidence they see that they can succeed in many other aspects of their lives.

We sometimes forget that despite not having what we adults feel are “real problems;” kids do experience a large amount of stress. Just as we as adults benefit form intense exercise, an exhausting workout can help kids burn off energy, forget their worries and let go of the things that may be upsetting them. Reduced stress leads to increased focus and a relaxed mind and a happier child.

In the FXB summer youth program children will get the benefit of reduced stress and increased self- confidence. This program is fun and allows each child to go at his or her own pace and comfort level. Doing sit-ups, push-ups and learning how to properly kick the bags can slow a child’s racing mind and reduce their stress, all while having fun.

Increased oxygen to the brain increases focus and learning. The New York Times recently published an article on, “a growing body of evidence,” which suggests active children are able to focus their attention, are quicker to perform simple tasks, have better working memories and have better problem-solving skills than less active children. In turn, they perform better on standardized academic tests. They’ll also reward you by falling asleep earlier and maybe even sleep longer!

There is still time to sign up for the FXB summer program for kids in our and Andover location. Please see any of the FXB staff to get them enrolled today. Classes begin June 15th at 10:30am.  The program includes four 45-minute classes weekly from 10:30am-11:15am for 8 weeks.

The Forgotten Bottle...

So, if you are like me you get your workout in, have a protein shake and then head out for the day. Then after a long day you realize you left your bottle closed up in the car or in your desk. Just the thought of it makes my nose cringe. Instead of throwing that bottle away or tolerating the sour milk taste there is something that you can do to make your bottle as fresh as it was when it was new!

You only need water, baking soda and white vinegar. Fill your smelly bottle up about 1/4 of the way and then add 2 or 3 tablespoons of baking soda. Swirl this around and then add 1/4 to 1/2 cup of the white vinegar (do this in the sink, remember science class?!) the bottle will foam up, then put the cap on and swirl, again, science!

Open the cap slowly to release pressure and then swirl and rinse. Your bottle will be good as new! You may have to repeat for bottles that have been sitting for a long time but this beats buying a new bottle every time you forget to rinse it out!

Week Three Comes to an End

Well, week three is coming to an end, great job everyone. You are getting stronger and healthier everyday! We just wanted to send out an email to remind you of the importance of a few things to help you get the most out of your FXB lifestyle:

If you are like many of us you may have trouble asking for help. But, at FXB you are surrounded by people with the same goals as you. To stick to a fitness program you need support and encouragement from other people so don't be afraid to reach out to your coach, instructor or any FIT member, and don't hesitate to introduce yourself to someone new. We want this process to be fun and the changes you make to be long term. When you build regular exercise and healthy eating into your lifestyle you will view it as a necessity. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting on the mat.

So start thinking of yourself as an athlete, and not a spectator. Always be setting little goals! Set a weekly goal ( 10, 20 or all of your push-ups from you feet or add a ball to your leg lifts) on your calendar and have some fun. When you are making little goals and push yourself to reach them, you are setting yourself up for a lifetime of better health, happiness, and more energy.

Lastly, make sure to get plenty of water and stretch both before and after class whenever you can. This will help relieve muscle soreness and keep you on track to meeting your fitness goals.

Also, we want to remind our FXB family that our gyms are full of energy and excitement and........tile floors! While children can be brought to the gym on an as-needed basis, for their safety, they must remain seated and not be allowed on the mats during class. The last thing any of us want is for any of our little FXB family members to get hurt.

Remember, believe in yourself, believe in the process and do not be afraid to ask for help and encouragement. Amazing transformations happen on these mats, and yours is happening right now.

You are strong, you are determined, you are an athlete......you are FXB!

FXB Andover and Blaine.

Saturday Selfie!

It's always a great thing to see so many happy faces on Saturdays!  Did you take a Saturday selfie??  Email it to us at memberrelations@extremebodyshaping.com.