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FALL Into Your Best Fitness Routine  

By Jeremy Jones

It's that time of year again where our "cool" season is fast approaching. Gone are the 110-degree days and nights and we no longer have to worry about a monsoon blowing dust all over the valley. Mother Nature is settling into her pattern of great Gilbert weather for about the next 8 months. For many of us, we now get to enjoy some of the best weather across the entire United States.

As the temperatures continue to fall, opportunity for outdoor exercise dramatically increases. I've already started seeing more bikers, runners, and walkers out burning calories on a daily basis. The cooler temps actually allow us to leave the highly air-conditioned areas and begin exploring more of the beautiful scenery right in our own backyards. Getting outside to exercise more is one great addition to your fitness routine and we all know how important that is, especially during this time of year when the sweets, office parties, and family gatherings happen more frequently.

Staying focused on your goals is always crucial, but even more important to be diligent during the fall season. Here are 10 fat loss habits (from John Berrardi, Precision Nutrition) you can focus on as you Fall into your fitness routine during the month of October and carry them out for the rest of the year.

1. Exercise for 30 minutes
2. Take fish oil and a multivitamin at breakfast
3. Drink at least 8 cups of water
4. Eat at least 4 one-cup servings of vegetables
5. Sleep at least 8 hours (including naps and night-time sleep)
6. During each meal, stop eating when 80% full
7. Twice during the work day, get up and do 5 minutes of muscle stretching
8. Eat 4-5 meals
9. Eat lean protein with each meal
10. Replace grains with greens during each meal

Copyright © 2011 by Precision Nutrition Inc.

Pick one of these healthy habits today that you can incorporate into your everyday routine and practice it everyday for the next 2 weeks. After you've mastered it, choose another and practice it everyday for the next 2 weeks. Stay compliant with each habit as you continue to build them into your normal routine and you are sure to see, experience, and feel some dramatic results.

There are over 10 weeks left in the year so see if you can zoom-focus in on 5 of these habits before 2013. You will be far ahead of all the New Year Resolutioners, and most importantly, you will be happy with yourself and your accomplishments.

Enjoy this beautiful time of the year and be sure to take advantage of these tips as you fall into your healthier fitness routine.

October 3rd: SPECIALTY CLINIC: Escalating Density Training I. Come join Coach Joe. If you've ever wanted to achieve a long and lean physique or if you are looking to get an amazing muscle "burn" while continuing to add strength and endurance then you won't want to miss this. Meets thursday at 6pm - cost is $15/person. Open to the public, all non-members welcome.

October 3rd: 2nd Blast off of our 45 Day Fat Blast Program. Join Coach Jacquie as she guides you through an all-inclusive weight loss program. For more details and pricing check out our link.   45 DAY FAT BLAST PROGRAM 

October 9th: SPECIALTY CLINIC: Progressive Kettlebell Flow I with Coach Jared Discuss and learn Hard style vs. Soft style. Learn that proper technique and form must follow the function! Meets Tuesday at 5pm. cost is $15/person. Open to the public.   

October 10th/12th: SPECIALTY CLINIC: High Calorie Slams with Coach Luis E. Get your sweat on with this HIGH intensity 50-minute workout focused around Dynamax balls, slam balls, and medicine ball. Meets W/F at 10am - cost is $15/person. Open to the public.

October 13th: ASHTANGA VINYASA YOGA! Take some time to come soothe your mind, body & soul after a long week. Join Yogi Nicole every 2nd Saturday of the month at 11AM for this 90-minute class. Donations appreciated. Open to the public, all non-members welcome.

October 13th: 11AM: Saturday Workshop: WAKE UP! Health and your Sleep with Coach Jared. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort! FREE- open to the public, all non-members welcome.

October 18^th: SPECIALTY CLINIC: Escalating Density Training II.  Coach Joe presents round two of this awesome muscle building workout. Meets Thrusday at 6pm. cost is $15/person. Open to the public.   

October 26th: SPECIALTY CLINIC: Progressive Kettlebell Flow II  with Coach Jared again in case you missed it. Meets Tuesday at 5pm. cost is $15/person. Open to the public.

October 27th: SPECIALTY CLINIC: Take it outside! with Coach Lauren. Get funky outdoors and use tires, sleds, sandbags and other fun equipment. Meets Saturday at 10am - cost is $15/person. Open to the public, all non-members welcome.

October 27th: Saturday Workshop: Running Mechanics with coach Jared at 11am. Get ready for the 5k the smart way! Cost is complimentry. Open to the public, all non-members welcome.  

October 31st: HOLIDAY WORKOUT: Pumpkin Party.  Halloween workouts will be taking place all day and are sure to be a ton of fun.  Feel free to dress in costume, as long as you can still move! 

UPCOMING EVENTS: 

November 3rd: FUNKFIT Fall 5K at 7AM. After you finish the race join us in celebrating our 4 year anniversary at the Studio from 10AM- 1PM. Raffle prizes are now ON SALE for $10.  Buy your tickets online today! Enter to win some of these prizes: Kurt Warner autographed football, Brett Favre signed Packers jersey, Troy Aikman autographed mini-helmet, plus 2 tickets to one of the Phoenix Suns games. Winners will be announced at the celebration and proceeds go to Kurt Warner's First Things First Foundation. Be sure to stop by the First Impressions area for more info or to get your tickets in person.

November 22nd:  Turkey Day Workout: Get ready to kick off your Thanksgiving by burning off the calories your turkey and pumpkin pie are going to cost you later in the day. 

Mike Wikander  

GroupFit Member since January 2012 

How has FunkFit changed your life?

It has changed me by making me more aware of what new changes I needed to make in my life in order to reach my goals. All of the knowledge that Funktional Fitness has given me, I put to use everyday.

What specific results or goals have you attained? How have the Fitness Coaches contributed to your accomplishments?

My one goal was to get back into running again. With all the support I got from Funktional Fitness has help loads, and I completed Pats run as my first official running event. The fitness coaches have help a lot. They all are there to support me and have given me all kinds of helpful advice. I also attended Jareds running club before Pats run, which really helped me in my running.

What was your favorite thing about your last GroupFit session and what time do you normally attend?

I usually attend the 4pm time slot and I enjoyed kettlebells with Jeremy. He is always full of energy and encourages everyone to do 1% better or more. The 4pm class usually has a lot of regulars in that time slot, and we encourage each other to work harder. That combination of regulars and coaches really sets Funktional Fitness apart.

Tell us something you've learned during your GroupFit sessions and apply to your everyday life.

I learned that in order to accomplish anything it takes focus, hard work and dedication, mixed in with some fun and laughs.

That would be a recipe for anything you do in life and I see that from all the employees at Funktional Fitness.They work hard, but have fun doing it and it shows the minute you walk in.

If someone out there were thinking about joining the GroupFit program what would you say?

I would tell them to run, not walk in and sign up. It will be the best thing they have ever done for themselves. Not only will you get the best workout ever, you will end up with some new friends as well. I consider everyone at Funktional Fitness my friend, and it is not like other places you go to work out, where you just grunt at fellow members, here you form bonds with your classmates as well. I have met some of the nicest people in my classes that I consider my friends also.

Tell the FunkFit community a goal you are striving to attain?

One of my long term goal is to run a marathon. I am going to attempt a half marathon next year and we will see how that goes, maybe I will be able to do the full, time will tell. But whenever I reach that goal I know who will have helped me get there.

Dan and Janet Blanck and April Leroue 

FunkFit Members Since January 2011

This is One Hard Working Family!

How did you find Funktional Fitness?

Janet:  I drive by it daily on my way to work  

Dan:  Janet invited me to the Earn your Beer Workout   

April:  My mom introduced me to the studio, we did a couple workouts together and then decided to join. 

 How has FunkFit changed your life?  

Janet:  Funkfit has changed so many things, it has allowed me to prove to myself that I am capable of so many things that I thought that I could never do, and it has allowed me to break through fears that I had, not that I am completely over them...but it has shown me that I can push through them.  This has also allowed me to change my thoughts on many things, when I do have a fear of something new, I take a deep breath and hear my trainers voice in my head, you can do this!  And I do.  

Dan:  The workouts along with nutrition, has made me healthier and feeling better than I have in years.

April:  FunkFit continues to change my life everyday with motivation and encouragement to be 1% better every day. They help me strive to eat a healthy diet and to stay active.  

What specific results or goals have you attained? How has your Fitness Coach contributed to your accomplishments?

Janet:  I have toned and conditioned my body...in ways that I thought were impossible, because of a large weight loss, I thought I would have nothing but excess skin and flab forever..I still have a way to go, BUT I am seeing results, and looking better in clothes..and felling better.  My; trainer keeps encouraging me and pushing me to do more and more with every workout ...he allows me to mess up and then do it again till I get it right!And he lets me whine..and then says we must be doing something right...so do it again! 

Dan:  I have lost 12 pounds and 5%  body fat, my blood pressure medication has been halved.  Paige has been great in showing me how to work out and how to improve my diet and nutrition to meet my long term goals of being under 200lbs and getting off the medication.   

April:  I am currently working on a goal to lose the baby weight and return to my pre-pregnancy strength and endurance.Luis Enrique helps to push me and reach a new goal each workout. He has a great positive outlook and is always inspires me to try my hardest and create new goals each workout. Luis E. and I have built a great working relationship and I know that I can always count on him to be there for my fitness and health needs along with always making me laugh!     

 
What was your favorite thing about your last private training session?

Janet:  Flipping that 300ib tire 4 times, I have wanted to do that since I started Funkfit in January of 2011!  

Dan:  Favorite thing is always getting through the challenges as they come up.  It's always a great feeling when you accomplish the task you need to so.  

April:  My favorite thing about my last session is the variety in my workout and feeling stronger each day.    

Tell us something you've learned during your training sessions and apply to your everyday life.

Janet:  That it is important to eat to fuel your body..and not just for the fun of eating.  That you have to wake up everyday and strive to do better in all things.  To succeed you have to work, you have to strive for something and to you have to conquer your fears.  

Dan:  Better eating, doing stretching throughout the day even some exercises.  Every little bit helps.   

April:  What I have learned during my training sessions that I apply to everyday life is to maintain good posture. Having a strenuous job and a new baby can be really hard on the body, so maintaining good posture is something that I can work on everyday and apply to every move that I make.    

If someone out there were thinking about joining FunkFit what would you say? 

Janet:  DO IT!! Just do it, you will never find another gym that will exceed you expectations!!!  It is so much better than any gym I have gone to, the staff is beyond excellent..you will NEVER be told someone can not help you!  You will be given all the guidance and help you need to attain  your goal and more.  The staff and the clients are fantastic...and it is just fun!  

Dan:  Would definitely tell them it is well worth it, better than a gym membership, gyms are great if you know everything you need to know, but are full of nice shiny but cold and quiet machines.  Funk is more like being with family.

April:   If you are looking for a place that cares for your like family and cares about your health then FunkFit is the place to be. I fell in love with the family atmosphere and how special they make you feel each time you enter the studio.     

Tell the FunkFit community a goal you are striving to attain?

Janet:  The 5k run in November, losing 10 more lbs, and getting stronger. 

Dan:  Letting people know that if you work at something, you can get there, even if it takes time, the effort is worth it and the rewards will always come with the effort.  

April:   The goals that I am currently trying to reach is weight loss, and to run a 5k and half marathon for the first time. I know that FunkFit can help me reach this goal.  Thank you so much FunkFit for taking care of me and my family.    

Melissa Stubben 

Team Member Since August 2009 

I've been lucky enough to be a part of FunkFit since we opened. My official start date was August of 2009, but before that I was at the studio helping out every chance I got because I loved the atmosphere. I've been able to see the studio grow from just four of us doing mostly private training to a staff of 11 coaches, plus a front desk team, and a doubling in size of the actual studio. We started the GroupFit program October of 2010 and all of the coaches at the time helped create the original programs. Eventually we realized that we needed a Program Director to coordinate the session, times, coaches, and make sure the program content flowed smoothly from week to week and month to month. Our original Program Director Cameron had lots of experience designing group programs so he was a great choice to get the program rolling.

After attending the 2011 IDEA fitness conference with top fitness professionals from all over the world, I realized just how elite Funktional Fitness and its coaches were. I felt like I had the experience, tools, and confidence to step into a director role so I began working with Cameron, Luis, and Jeremy on program structure and ideas to keep improving the GroupFit workouts. Around the beginning of 2012, I transitioned over to Program Director just in time to work on the launch of our new Semi-Private Training program.

The Semi-Private program was developed as an option for those people who feel like they want a higher intensity workout, need a little more coaching, or just want a smaller group experience. The challenge has been to make the Semi-Private program unique from Group-Fit while still evolving the GroupFit program. In Semi-Private we have the opportunity to use different equipment such as sandbags, the TRX RIP trainers, the sled, and other items that either require more attention or are best utilized in a small group setting.

One of the things I love best about the role of Program Director is that I'm able to get input from different coaches and coordinate their different strengths to continually improve the programs here, especially as our membership grows. The latest projects we've been working are our specialty clinics. This new program allows each coach to share their special strengths or skills with anyone who is interested, regardless of what type of membership they have. The drop in fee is only $15 and attendees get the opportunity to add variety to their training program, doing things like advanced kettlebells, interval training, combative training, power lifting, and many other unique training methods.

I especially love FunkFit because I love the community feeling that our members have created. I enjoy working with all of you both in person and behind the scenes in programming. Next time you see me around if you haven't met me come say hi! I love getting to know our members and would love to hear any feedback you have on the programs offered here as well. See you all in October!

Melissa

Ghosts and Goblins Workout  

Ghosts and Goblins with Coach Jared

This month's challenge includes 2 different sets of 3 exercises.  The first trio known as the Ghosts, will be performed as many rounds as possible for 10 minutes.  You will then rest for 2 minutes before performing the second trio, theGoblins, for another 10 minutes (as many rounds as you can).   Push yourself and see how many rounds you can get in without getting spooked! 

By Michael Polan