Reboot Your Body

Think you’ve tried everything and you just can’t lose weight? Think again.

Reboot Your Body is unlike any weight loss book you’ve read before, but don’t take our word for it – read the Publisher’s Weekly review here!

This is not a diet book or a cookbook, and it doesn’t prescribe a specific exercise program. It’s not aimed at an audience looking to drop 30 pounds in 30 days. This is a book for those who want to finally lose the weight for good.

From Lisa in Saint Paul, MN: “Rashelle’s book, “Reboot Your Body,” was the roadmap to changing my mind and body. The exercises provide the optimal balance between the past and future. First I discovered the limiting beliefs and patterns that were holding me back — and then we focused on the go-forward plan. Moving through the book was revealing, hard, uplifting and so necessary. To move forward, I had to see what was holding me back.”

Follow the step-by-step program outlined in the book by completing a series of assignments that build upon one another to create lasting behavior change. In the process, learn how those behavior changes cause physiological changes within your body, at the cellular level.

Reboot Your Body examines the physiological, emotional and cultural factors that cause weight gain, and tells you exactly what you need to do to overcome those obstacles and achieve permanent weight loss.

Order your copy today to find out how you can rewrite your biological history and take back control over your body.

Choose your retailer by clicking one of the links below:

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A Race Week Checklist for New Runners

For new runners, that last week leading up to your first race can give you the jitters. You’re excited, but you also don’t know exactly what to expect. Aside from wondering if you’ve trained well enough for the race, you worry about the logistics of getting to the starting line on time, with everything you need. You wonder what you should eat in the days and hours leading up to the race. In short, you’ve got a lot of unanswered questions.

While there’s no shortage of articles offering practical tips for new runners, I wanted to go a step further and give new runners (or those returning after a long hiatus) a practical, day-by-day checklist to follow the week leading up to your first race.

You can read my article at Active.com, and if you enjoy it or find it useful, please don’t forget to share it!

New Package Deals for Spring and Summer

I’m pleased to announce several package deals to save you money on my fitness training and coaching services!

Beginning April 1st, you can take advantage of Large Group Class and One-on-One Personal Training bundles that can save you 15 – 50% or more off my drop-in and single session rates.

Large Group Class Packages

The Monthly Class Package applies to all of my regularly scheduled classes at The FIT Lab for any one class and costs just $60 per month.

I’m also offering a brand new Monthly Unlimited Package for $100 per month. For that price, you’re free to attend ANY of my Bootcamp or Spartan classes all month long! That’s 15 – 20 classes for just $100. Do the math and I think you’ll agree that this is the best deal in town!

Learn more about Bootcamp and Spartan classes, or register for your monthly package here.

Personal Training Packages

If you’re interested in one-on-one personal training, now is the time to take advantage of my lowest rates in years! Save big money and see faster results by training multiple times per week, or enjoy $10 off per session when you buy a multi-session package.

Single Session: $75
Two Sessions Per Week: $130 ($65 each session)
Three Sessions Per Week: $150 ($50 each session)
Package of 10 Sessions – Use Any Time: $650 ($65 each session)

Learn more about my personal training services or purchase a training package bundle here.

If you’re interested in putting together a Small Group or Buddy training package, let me know and we can work out the details for those as well.

 

Do Something Big This Year

This summer, for the first time ever, I’ll be leading a team through the Minnesota Sprint Spartan Race – a 5 mile endeavor that will have us tackling more than 20 obstacles scattered up and down the slopes at the Welch Village ski complex. To prepare for the race, I’m leading Spartan workouts twice a week at The FIT Lab, located at 1583 N Hamline Avenue, Falcon Heights. The classes will focus on the skills and strategies needed to successfully negotiate the obstacles, as well as the endurance to go the distance on race day.

The list of FIT Lab Spartans who will be running the race on June 24th is growing! So far we have 8 people registered for the official FIT Lab heat in the afternoon, plus another 9 who are running as individuals in the morning, many of whom will be joining in on my Spartan SGX classes.

A Spartan race is a challenging, fun, team-building adventure that pushes you beyond what you thought you were capable of, and training for the race can get you in the best shape of your life.

Don’t miss out on your opportunity to do something big and unique with your fitness goals this year: Join our team – it will be the experience of a lifetime!

Learn more and register for classes here.

If you want to join the FIT Lab Spartans on race day, send me a message here.

Aroo!

Progress Update: Sarah’s 100 Pound Weight Loss Challenge

I checked in with Sarah at the end of January and she had some great news to report: 7 pounds lost in the first month of her weight loss challenge!

While she was happy with the progress she’d made, she said determinedly, “I want more!”

I asked Sarah what three things she had learned over the past month, and here were her replies:

  1. Having a successful day means making the right choices over and over, sometimes every hour or even more often.
  2. It helps to be accountable to someone you are not related to or know otherwise (a coach).
  3. I’m learning to really utilize the resources that are available, and to not be afraid to make mistakes or try new things.

The actions Sarah took in January that helped her drop those 7 pounds included pre-planning her meals and her activity for the entire week every Saturday or Sunday (which she sent to me in the form of a spreadsheet), and exploring different fitness centers in her area. I recommended that she shop around by taking advantage of each gym’s free trial membership in order to find one that she felt comfortable in and that had the equipment and services she wanted. It also gave her the opportunity to get in some great workouts!

Sarah will check back in at the end of February and let us know how she did, what she learned, and what tips she can share with you.

What are you doing to lose weight or get healthy this month?

Sarah’s 100 Pound Weight Loss Challenge

This is Sarah, a 38 year-old environmental educator, wife and pet parent who lives in upstate New York. Sarah has just committed to doing something life-changing in 2017: her goal is to lose 100 pounds by the end of the year!

Sarah completed the Reboot Your Body 10 Weeks to Weight Loss challenge over the summer and has kept working on the healthy habits she learned during that program. Now she’s ready to up the ante by going public with this huge goal.

You can follow Sarah’s progress by checking back here at the Full Steam Fitness blog or by following us on Facebook. To be sure you never miss a post, subscribe to the blog and get every post delivered right to your email inbox. Scroll to the bottom of this page, enter your email address, and click “Subscribe.”

Do you have a big weight loss goal for 2017? Why not join Sarah by committing to your own challenge! Full Steam Fitness offers virtual weight loss coaching to help you every step of the way. Click here for more information.

Start the New Year Off Right!

Start the New Year off right!

Come and try a FREE CLASS on New Year’s Day at The F.I.T. Lab,

When: January 1, 11:00-11:45 a.m.

Where: 1583 Hamline Ave, Falcon Heights

What: Boot Camp 101

Heard about the great benefits of high-intensity boot camp classes, but not sure if you’d survive? Then Boot Camp 101 is for you!

This class is suitable for all fitness and ability levels, even if you’re nursing an injury or are at risk for/have been diagnosed with a chronic condition. It’s also perfect for fitter individuals looking for a great high-intensity workout.

Boot Camp 101 follows the format and basic movements of traditional boot camp classes, but modifications will be demonstrated for each exercise so that everyone can participate in the entire class. You’ll learn how safely and effectively perform a diverse range of bodyweight exercises while burning tons of calories in the process.

The format is high energy, the atmosphere is fun and welcoming –  Boot Camp 101 is the perfect way to kick off your New Year’s resolution to improve your health and fitness in 2017!

Offered by: Rashelle Brown, ACE Certified Personal Trainer, ACE Certified Health Coach, Spartan SGX Coach and owner of Full Steam Fitness, LLC.

Attend the free class on New Year’s Day, then sign up for 10 more classes for just $8 per class! Ongoing classes run Tuesday mornings from 5:45 – 6:30 a.m. and Saturday mornings from 7:45 – 8:30 a.m.

Introducing The F.I.T. Lab

Big news, Full Steam Fitness fans! Starting this weekend, I’m partnering with the amazing staff and trainers at The F.I.T. Lab, conveniently located at 1583 N Hamline Ave, Falcon Heights.

Not only does this allow me to offer all of my individual and small group training services at lower rates, but it also gives me the opportunity to finally start teaching small and large group classes as well. Beginning Monday, December 5th, I’ll be doing just that!

The F.I.T. Lab is a co-operative of industry-leading personal trainers and group fitness instructors offering a wide range of fitness specializations. Whether you’re looking for yoga, Zumba, boot camp, strength training, functional training, or sport-specific training, The F.I.T. Lab has you covered.

If you’ve been looking for a gym but hate the typical fitness club atmosphere, then get yourself to 1583 N Hamline Avenue this Saturday, December 3rd, between Noon and 4:00 pm. That’s the Grand Opening celebration of The F.I.T. Lab’s new location. You’ll have a chance to tour the facility, meet all of the trainers and instructors, receive big discounts on classes, and enter to win free individual training sessions and other prizes. Here’s a schedule of the day’s events:

12:00 – 1:00 Informal meet and greet, tour the facility, take advantage of your opportunity to complete a survey letting us know what kinds of classes and services you’d like to see in the future.

1:00 – 3:00 Each trainer/instructor will give a 15-minute mini class, introducing you to a class that he or she is currently teaching, or one that’s coming soon. (I’ll be teaching a mini version of my Core FUNdamentals class at around 1:30 p.m.)

3:00 – 3:30 The trainers will break out into stations, where we’ll be giving informational talks on various elements of fitness. This is your opportunity to interact with us one-on-one and learn more about our particular areas of expertise. My station will be called “Get to Know Your Core.”

3:30-4:00 Prize Drawings!

I hope to see you at the Grand Opening on Saturday, but if you can’t make it, you can learn more about the services and classes I’ll be offering at The F.I.T. Lab by clicking here.

Get Ready for Back to School

It’s almost that time of year already – in a few short weeks, children will be boarding school buses with new backpacks and long faces. Although the school year doesn’t necessarily mean more down time for parents, it does offer the benefit of a more consistent schedule. That’s why September is the perfect time to reconnect with those healthy habits you may have let slide over the summer.

Cleaning up your diet and getting back into an exercise regimen can be tough, though. It’s often hard to overcome your own inertia once you’ve settled into a certain set of habits. That’s where working with a health coach can really make a difference.

As a health coach, I don’t specialize in helping clients of one particular type reach one particular kind of goal. Rather, I help each of my clients reach the very unique health and wellness goals they have set by helping them meet the challenges they face head on. I bring over eight years of experience and a deep knowledge base to every single session, and the result is a proven record of success. I offer the kind of insights that only an experienced trainer can give, and a level of accountability and personalized, one-on-one service that few trainers anywhere offer.

If you’ve thought about private or small group training but aren’t sure it’s right for you, why not ask some of my clients about their experiences working with me? Use the Contact Form below to let me know you’re interested, and I’ll put you in touch with one or two of my current clients. Or, schedule a time to meet me in person by going to the Booking page and set up your FREE fitness consultation today.

Life moves fast and that’s never going to change, but you can take control of your life and start forming healthier habits today. I can help. Let’s get started!

The 10-Minute Workout You Should Do Every Day

Here’s a question for you: If you exercise regularly, what type of workouts do you normally do? Do you run several days a week? Lift weights or do bodyweight resistance training? Maybe you attend a high-intensity Bootcamp or CrossFit class. But how often do you train for balance, mobility and range of motion? If you’re like me, not often enough.

Having worked with clients spanning all age groups, I’ve been lucky enough to get a snapshot of the typical progression (or regression, really) of physical functionality that happens as we age. While I have witnessed loss of aerobic function and strength, I’ve never seen it reach the point where it seriously impairs the ability to carry out the activities of daily living. That’s not the case with balance, mobility and range of motion, though. I’ve worked with clients who have complained of difficulty climbing or descending stairs due to poor balance, or feeling awkward getting in and out of their car because they’d lost so much range of motion in their hips. The scary part is that these clients weren’t what I would consider old. It’s become evident to me that the current nature of our collective work, which involves sitting down for many hours a day, shoulders rounded forward and heads bent to look at a computer screen, is causing a premature loss of functional fitness that’s seriously impairing our quality of life. Fortunately, there is something we can do about it.

I developed a series of five exercises that anyone can do in under 10 minutes. If practiced regularly, this sequence can help you maintain your sense of balance, your range of motion in the hips, knees, spine and shoulders, and improve your overall mobility. This is as helpful for people in their thirties as it is for those in their eighties. You can easily incorporate these exercises into a warm-up before your strength training workouts, or do them as a stand-alone sequence at any time of day. Get the detailed instructions and a little more background on the benefits of the workout in this article I wrote for NextAvenue.

 

Note: This post was originally published on WellCuratedLife.com.