This. Is. Spartan!!

Obstacle races continue to grow in popularity among fitness enthusiasts and after completing the Spartan Sprint at Welch Village in Minnesota last year I decided to become a certified SGX Instructor with the goal of training a previously sedentary group of individuals to finish their first Spartan race.

A couple of dozen people started the journey in January 2017, attending bi-weekly Spartan Training classes.  As the weeks passed the training got harder, the workouts more vigorous, the time commitment more arduous and thus, the number of attendees began to dwindle.  Two distinct groups emerged, so I decided to complete the race twice, once with each group (never again).
Race Day was this past Saturday.  A sunny, slightly overcast day with the threat of showers in the afternoon.  Team one consisted of 5 would-be Spartans (including me) with the expectation of completing every obstacle with the fewest number of forfeit burpees* necessary.  Team two was larger; all of the people that had persevered and finished the Spartan training we started together in January – 9 brave souls, including me – again!  We jumped walls, waded through trenches, crawled under barbed wire, did 30 burpees, ran, swung, 30 more burpees, carried, climbed, jumped again, another 30 darn burpees… 21 obstacles over nearly 4 miles before reaching the finish line, which could only be reached by taking a running jump over fire.

Demons were faced and overcome, negative inner voices silenced forever as everyone crossed the line with a smile, triumphantly bowing to receive the coveted 2017 Spartan finishers medal.  I’m proud of anyone who sets their mind to a challenge and succeeds, regardless of the complexity, but I am particularly proud of ‘my’ Spartans.  Capable of more than they could have previously imagined, committed to a more active and healthy lifestyle, and looking forward to the next race… wherever that may be… whatever that may look like.

Aroo, Spartans.  Aroo!

*”Spartan Small-print” – any obstacle not completed as prescribed results in a penalty of 30 burpee’s.

 

Consistency, Planning Key for Weight Loss

Last week I checked in with Sarah, a virtual weight loss client who set a goal to lose 100 pounds in 2017, and she had great news to report: 9 pounds lost for the month of April (bringing her total weight loss since the New Year to 28 pounds) and her pants are getting loose! After a couple of slow but steady months, I asked Sarah what she did in April that led to such great success. Here’s what she had to say.

Q: What did you do differently this month to put up such a big number?

A: Two things. First, I subscribed the a meal plan program (Well Vegan) and followed the plan. Previously, I had been trying a different plan, but I found it was a lot of prep work. This plan fits in better with my schedule and abilities in the kitchen, and it isn’t overwhelming to follow! I also took advantage of the bridge/walkway closure at work! (Though I do feel a little silly taking “credit” for this change.) Our walkway from parking to office is closed for repairs meaning a .7 mile walk is now 1.5. It’s an easy built in 3 miles extra each day and a pretty walk along the river! I try not to take the shuttle unless it is raining and have been looking forward to the walks to and from the office.

Q: How will you carry your success from last month forward? Does this feel like something that’s sustainable over the long-term?

A: I’m going to continue with the plan, the walks, and the general increase in outdoor activity now that it is nicer outside! Yes, it’s absolutely sustainable. These habits are beginning to feel like my new “normal.”

Q: What’s the best advice you can give someone reading this who wants to achieve their own weight loss goals?

A: Find what works for you and make it your own! I have had greatest success when I stopped worrying about doing everything perfectly right away and allowed myself to use what worked best for me. Also, it helps to have friends and Rashelle to encourage you along the way!

Maybe without even knowing it, Sarah is implementing a lot of the principles from the Reboot Your Body step-by-step program.

  • She selected a tried a nutrition plan, and after finding that it wasn’t working for her, she used what she learned to seek out a plan more in tune with her available time and skills in the kitchen.
  • She also took what could have been a huge obstacle – the closure of the bridge she used to walk over to get to work – and turned it into a major opportunity. Rather than shrugging her shoulders and taking the shuttle to and from work each day, she now walks more than twice as far, burning – yes, that’s right – twice as many calories during her commute!
  • Sarah is also using her network of friends, family and her coach to stay motivated and accountable. This can be especially valuable when life gets busy and other priorities try to crowd out your healthy habits. To find out more about virtual weight loss coaching, check out the details of my plans here, or send me a message from the Contact page.

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.