6439 Miller St., Arvada, CO 80004        720-231-5075


Invest in the most valuable asset you have. YOURSELF!

Choose the Semi-Annual Unlimited membership
and your first month is only $59!!!

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6439 Miller St., Arvada, CO 80004

720-231-5075


Invest in the most valuable asset you have. YOURSELF!

Choose the Semi-Annual Unlimited membership and your first month is only $59!!!

Click here to purchase


Lacey Peterson is the Athlete of the Month for March!

Lacey Peterson is the Athlete of the Month for March!

lacey (2)HERE IS WHAT SHE HAS TO SHARE WITH US ABOUT HER JOURNEY SINCE JOINING FRFW:
“Gosh, I am so absolutely honored to be named Athlete of the month!! First and foremost, I would like to thank Robyn, Lisa, and Stephanie for being amazing coaches, pushing me to work hard during the workouts, and helping me work towards my goals. I would also like to thank my awesome friend Danielle Roper for telling me about this amazing gym and staying on me to get there!

The main reason that pushed me toward joining was my archery elk hunt in fall of 2016. I was hunting with my boyfriend, his best friend and his uncle. Now mind you I am trying to keep up with grown men, walking miles upon miles, up and down mountains. I didn’t do any conditioning over the summer and it definitely was a struggle at times! I kept going though and stayed right there with them. After the season was over I was thinking to myself, if I had shot something how would I have packed out this massive animal in the shape I was in? I could have done it, but my point is I don’t want it to be a major struggle. I want to be able to climb those mountains, pack out those animals, and kick the hunts butt!!

I started this journey around Christmas; I definitely struggled with getting to the gym and keeping a healthy diet. I was very discouraged and there were times when I didn’t go to the gym at all! Being 25 years old, I’m thinking to myself WHAT ARE YOU DOING!? I was letting my coaches and the ladies around me down! I told myself you should be making it to gym and getting into the shape you want to be in. After the New Year something just clicked. I have been seeing a difference in my body and how much my body can handle. It is definitely amazing when you put in the work what your body can do and how strong you can become mentally and physically. I have moments like anyone else where I don’t see a difference or convince myself I don’t see any change. This is what keeps me coming back, I want to see those muscles come in and my body change. Being strong is the new sexy!!

I see how hard all of you work to meet your goals and it is VERY motivating for me. When I feel myself wanting to quit I look around the room and see you ladies working your butts off, that’s what keeps me going!! I have quite a ways to go, but I know with all the support from every single one of you ladies in this gym I can get there!” Lacey

Every month this award goes to the athlete who has exhibited a rockin’ level of dedication and commitment to her fitness and health in the past month/months. Some of the attributes the Athlete is acknowledged for:

• Dedication to your training by coming to the gym on a regular basis
• Giving 110% when you get there
• Always wanting and expecting more from yourself
• Marked increases in all areas of fitness: strength, balance, coordination, agility, power, speed, endurance
• Encouraging and supporting your fellow athletes
• Happy, fun, positive attitude
• Commitment to your nutrition

And basically being a “force to be reckoned with”! Congratulations Lacey! I am so proud of you and am blessed to have you as a client!!!

Danielle Roper is the Athlete of the Month for February!

Danielle Roper is the Athlete of the Month for February!

HERE IS WHAT SHE HAS TO SHARE WITH US ABOUT HER JOURNEY SINCE JOINING FRFW:

danielle     “I’m so taken aback by this. It really is kind of emotional for me. It’s been a year since I stepped into the gym and I feel emotionally and physically worlds different. Last year I really came to the reality of where I was by just trying to make it to the gym.  It was hard for me to really accept.  I had a cry in the middle of one of my workouts and remember trying to hide it and run to the bathroom where I had to collect myself.  Looking around that gym and seeing people twice my age that could do things better and faster than me was a hard reality.

I left the gym for a few months last year due to finances but came back after gaining 4 more lbs that running wasn’t keeping off.  I felt motivated to work.  I saw people that had every reason and excuse to quit keep coming back and transforming themselves.    Seeing these ladies with chronic injuries and illness and people that are pregnant keep showing up and kicking butt and doing amazing things when I would have given up, this made me keep coming.  It’s hard to motivate myself to work out on my own and push myself, spend an hour working out by myself.  It’s the easiest thing in the world to hold myself responsible to wake up in the morning and show up.  That’s really it.  Show up and Robyn and the other coaches will push you to do better.

I am not the skinniest I have ever been.  I am at a weight that is familiar to me but this time I know I’m strong.  I know that despite that 30+ year layer of belly fat, I actually have abs under there, and the layer isn’t as thick.  I was diagnosed with non-alcoholic fatty liver disease a few years ago and that can be a deadly disease if not managed.  That kicked me in the ass because I see my family with diseases that could have been prevented with a decent diet and exercise.  It scares me to know I gave myself a disease I don’t have to have.

I take Robyn’s words to heart.  I don’t want to be the old lady that can’t get up, or the one who has to be pushed around in a wheel chair.  I keep coming because you ladies inspire me to be better.  You don’t give up and I can’t give up as long as you are pushing yourselves.  I’m okay with my weight because I know I’m stronger than before and that I am healthy.  I can do things I didn’t know I could do.  I have pushed past mental blocks and physical issues.  I will get to my goal slowly and enjoy every moment spent with everyone at FRBC”.

Every month this award goes to the athlete who has exhibited a rockin’ level of dedication and commitment to her fitness and health in the past month/months. Some of the attributes the Athlete is acknowledged for:

  • Dedication to your training by coming to the gym on a regular basis
  • Giving 110% when you get there
  • Always wanting and expecting more from yourself
  • Marked increases in all areas of fitness: strength, balance, coordination, agility, power, speed, endurance
  • Encouraging and supporting your fellow athletes
  • Happy, fun, positive attitude
  • Commitment to your nutrition

And basically being a “force to be reckoned with”! Congratulations Danielle! I am so proud of you and am blessed to have you as a client!!!

Joanne McCabe is the Athlete of the Month for January!

Joanne McCabe is the Athlete of the Month for January!

10-6-16joanne-21-7-17joanne-2

In three months Joanne has lost 21.2”, 10% body fat and 12”!

 

HERE IS WHAT SHE HAS TO SHARE WITH US ABOUT HER JOURNEY SINCE JOINING FRFW:

“When Robyn called to let me know that I have been chosen as Athlete of the Month my first thought and reaction was “I don’t deserve this’. Robyn reminded me where I started and how far I have come. I found FRFW when I was looking online for a gym to join. FRFW offered a punch card at the time and I thought that’s the cheapest and best option so that I can try to get to the gym maybe once or twice a week. I have been coming for three months now and after my first free week a punch card wasn’t even an option, I knew I would be coming more than once or twice. I have attended anywhere between 3 and 6 times a week and love it!

I am thankful for the wonderful coaches, and the love and support I receive. I have a long way to go, I have been making healthier choices with my diet and I am seeing results. It may be slow but I am in a much better place than I have been for years. I was in a slump, gained so much weight over the years (about 60lbs), didn’t do anything for myself and realized that something had to change. I am sometimes a little intimidated walking into the gym, but that feeling doesn’t last long. Everyone is so supportive and in most classes I receive encouragement from not only the coaches but from the amazing women here too. At 52 years old and quite often one of the oldest in the class and overweight, I sometimes worry about slowing fellow athletes down. I used to dread the partner work outs, the thought of letting your partner down was awful, but I have received great support and as long as I am doing the best I can, then I have learned that it’s ok:) Thanks for the continued leadership, friendship, support and this honor to be Athlete of the Month…Thank you” – Joanne

 Every month this award goes to the athlete who has exhibited a rockin’ level of dedication and commitment to her fitness and health in the past month/months. Some of the attributes the Athlete is acknowledged for:

Dedication to your training by coming to the gym on a regular basis

  • Giving 110% when you get there
  • Always wanting and expecting more from yourself
  • Marked increases in all areas of fitness: strength, balance, coordination, agility, power, speed, endurance
  • Encouraging and supporting your fellow athletes
  • Happy, fun, positive attitude
  • Commitment to your nutrition

And basically being a “force to be reckoned with”! Congratulations Joanne! We are so proud of you and am blessed to have you as a client!!!

 

Entry #4: One Woman’s Journey to Ultimate Health and Wellness:

Hi All – here is Entry #4: One Woman’s Journey to Ultimate Health and Wellness:

 

     “This last week has been very busy with work and getting ready for Christmas. I went to a couple of different Christmas gatherings / parties last week. The first I met with a couple of friends for dinner. I was very proud of myself as I only had my dinner, I passed on the appetizer, bread, wine and dessert. I don’t think I have ever done that before:)

     I am usually very easily led into going for everything. I felt I needed to be good as I had struggled for a couple of days, not eating as well as I should have. Once I actually said ‘I’m trying to be good so I’ll pass on dessert this time” it was fine, I just needed to get those words out there. I actually felt good leaving the restaurant accomplishing making better choices for once. The 2nd event I didn’t do as well. I had decided I wanted a couple of drinks beforehand and made the mistake of not eating first. I felt the effects of the wine fairly quickly and I ended up over eating and over indulged on dessert too. I have an Open house Christmas party to go to this weekend, so I am planning to get a balance between the last two events and hopefully enjoy without over indulging. I am doing a lot better than any other holiday season in the past, so I am making progress:).

     I didn’t make it to the gym as often as I had planned last week, but this week am hoping to add a day to make up for it. I think I enjoy every class that I attend. Even if I am not feeling motivated on the way there, as soon as we start I always feel happy that I attended. Just love this community and the workouts, Robyn and the other coaches are great and supportive! I am loving FRFW and pleased that I have it this holiday season to hopefully help keep me balanced:)”

 

Journal Entry #3: One Woman’s Journey Toward Ultimate Health

Here is Entry #3: One Woman’s Journey to Ultimate Health and Wellness:

“It hasn’t been a very eventful week so not much to say other than I found myself eating out or picking something up a few times the last week for convenience as life has been busy.

One thing I have realized that when I eat out, instead of treating it as a convenience, I treat it as an occasion and over indulge as if its a celebration every time.

This is hard on the diet and also on the wallet.

So, If I eat out for convenience then it’s ok to order a salad or a better choice menu item:) FRFW has been great and I have been fairly consistent and plan to continue to do so, hopefully the snowfall in the next couple of days won’t get in the way. The coaches at FRFW are amazing and work with all my achy / crabby parts and are so encouraging.

I don’t think I have ever exercised in the month of December before, so it feels great and even though life is busy, I’m telling myself its only an hour out of my day 3 or 4 times a week:)”

I asked her to document her journey so that she, and us, can gain awareness of what shows up when we are choosing to change and everything in our current existence wants us to stay the same. Old patterns and habits have to be broken in order to make way for something new.

The sentence I took from her entry was… ” One thing I have realized that when I eat out, instead of treating it as a convenience, I treat it as an occasion and over indulge as if it’s a celebration every time”. I do the very same thing. And she gave me “food for thought”…

 

 

Heather Martinez is the Athlete of the Month for December!

Heather Martinez is the Athlete of the Month for December!

HERE IS WHAT SHE HAS TO SHARE WITH US ABOUT HER JOURNEY SINCE JOINING FRFW:

heather-2 “When I was told on Tuesday that I was chosen for this I was shocked, then immediately proud of myself. I’ve been coming to Front Range for two and a half years now, and it has been truly nothing like anything else I have experienced in my years of exercising. Having such a great group of motivated women to work with has been so inspiring. Going to 24 Hour Fitness definitely didn’t challenge me, especially being there alone and it always being so crowded. It was a waste of time and money and I wish I would have found FRWF much sooner!

The last few months of my life have been complete chaos, and my job and the gym are my only constants. This one hour a day that I give to myself and only myself is amazing. It’s one hour of my life that I get to focus on absolutely nothing else but ME. I have been trying to treat the gym as I would my job lately. I only miss if I have a REALLY good excuse. I have completed two Whole 30 nutrition programs this year and I learned a lot about myself. I found how great I can feel and look being so healthy, but I also realized that I can’t live without some of life’s pleasures on a regular basis. Like wine, cheese and dessertsJ

Thank you for choosing me for this for this honor.  I appreciate what you and all of the other women do for me. You’re my therapy and I don’t know where I’d be without you all!” Heather

Every month this award goes to the athlete who has exhibited a rockin’ level of dedication and commitment to her fitness and health in the past month/months. Some of the attributes the Athlete is acknowledged for:

  • Dedication to your training by coming to the gym on a regular basis
  • Giving 110% when you get there
  • Always wanting and expecting more from yourself
  • Marked increases in all areas of fitness: strength, balance, coordination, agility, power, speed, endurance
  • Encouraging and supporting your fellow athletes
  • Happy, fun, positive attitude
  • Commitment to your nutrition

And basically being a “force to be reckoned with”! Congratulations Heather! I am so proud of you and am blessed to have you as a client!!!

Entry #2: One Woman’s Journey

Hi All – here is blog Entry #2 from “One Woman’s Journey”. She will be blogging her experience weekly. And I will be posting them here.

“Just playing catch up as we are a little behind, but it’s 8 weeks since I’ve been a member of FRFW now. Robyn suggested that I update every week, so will do so after this.

My first thought when Robyn asked about documenting my journey was ‘What if I fail’? ‘Why would people want to read about my journey’? Everyone is at different stages with their own journey, so maybe mine can inspire one person who is in the same place as I was:) Hopefully I won’t fail this time, but this is real and its my journey:) The last 4 weeks have not been as good as my first 4 weeks:) I struggled for 2 and half weeks between just not feeling 100%, not being motivated and with Thanksgiving.

When I first joined FRFW I discussed my poor eating habits with Robyn, how I have always failed at diets but have tried every one around. Robyn suggested small changes to my diet and the first change was replacing my usual breakfast of granola and yogurt to eggs, veggies (if possible:) and bacon/meats. I am not a great egg lover and haven’t been able to eat eggs without potatoes or toast. I still haven’t given up potatoes or bread, but I choose either/ or to go with my meal and not both like I would have done in the past. I have been eating healthier over all, at least thinking about what I am eating. I have thought about trying Whole 30, but I don’t want to fail again so I am taking baby steps with my diet and nutrition. I went a little crazy over Thanksgiving, probably a total of 5 / 6 days crazy with the goodies and not being mindful. I am back on track now and even when I didn’t feel like going to the gym, I did (except for one day). I figured anything is better than nothing and just being there is better than not being there. If I had joined a different gym other than FRFW I know I would have stopped at that point, if not before. I am so pleased I didn’t give up while struggling. I love the supportive environment and such a good group of women!”

One Woman’s Journey Towards Ultimate Health

ONE WOMAN’S JOURNEY TOWARDS ULTIMATE HEALTH

For the next seven months, one of your fellow athletes is in the process of transforming her life in a powerful way. She is allowing me to document her journey on a weekly basis so that we can learn from her and apply some of what she is learning into our own journey!

I am proud to announce that she has lost 7 pounds, 4% body fat, 4.5″ and her visceral fat has gone down one point in just 4 weeks!!!!

Here are her first steps:

“I found FRFW while searching online for a gym to attend, any gym really to start with, but then realized I needed some accountability. After a couple of days of looking I found FRFW, I emailed Robyn and started the free week that following Tuesday.

My family and I are going on a ‘dream’ vacation next June. We went many years without doing much of anything due to hard times and circumstances, so I have a goal for us all to go on a beach vacation. I have all kinds of emotions and feelings going on right now, having a difficult time letting go in this stage in my life. I am 52, I have four teenagers 15, 17, 17 and 19. My husband, although is great, hasn’t been very supportive in my weight issues (his answer is ‘Just do it’). Life is crazy busy, my kids don’t need me or want me how they used to, I have done everything for everyone else and I really don’t do anything for myself. So I think FRFW is just what I needed:).

Walking into FRFW, I felt self- conscious and unsure of myself. I immediately felt a sense of community however. I was pretty embarrassed as I couldn’t do hardly anything. I’m about 60 lbs overweight and out of shape, haven’t done any exercise for the last few years other than 20 minutes of walking on a treadmill at home every so often. Robyn was great though and gave me some accomodations. I was just pleased that I got through the class. I think all the women said ‘Good Job’ at the end of the class, which was encouraging.

I came back and continued my first free week and I began to really like it. I joined and decided to have a goal to come four times a week. I have a very ‘all or nothing attitude’ so I am telling myself 3 times a week is ok though. I have been very consistent, got to see familiar people in classes.

I have pulled muscles, twinges in my back, tendentious in my elbows and worry about complaining that Robyn might think I am a hypercondriac, but as she explains it’s different parts of my body waking up after not doing anything for such a long time.

I have been a part of this community now for 4 weeks and yes I have a goal to be slim and look good for my vacation next year, but I now feel I want to become healthy and fit and feel better overall for myself and my family.

Even though I cannot keep up with everyone, I feel I have improved in four weeks, I have become more flexible and have gained strength. I have a long way to go, but for the first time in my life feel I have support and feel there might be a chance I can ‘stick with it’ this time.”

How to Develop a Mindful Eating Practice

We so often eat while we are doing everything else BUT eating. Here are some ways we can slay that unhealthy habit:

By Fran Benedict

“The core principles of mindful eating include being aware of the nourishment available through the process of food preparation and consumption, choosing enjoyable and nutritious foods, acknowledging food preferences nonjudgmentally, recognizing and honoring physical hunger and satiety cues, and using wisdom to guide eating decisions.” –Cheryl Harris, MPH, RD

Keeping up with a modern, fast-paced lifestyle can leave little time for tuning into your needs. You’re constantly moving from one thing to the next, not paying attention to what your mind or body is truly craving. Practicing mindfulness can help you become aware of those needs.

When mindfulness is applied to eating, it can help you recognize your patterns and behaviors, while bringing attention to bodily cues associated with hunger and fullness.

Stemming from the practice of mindfulness-based stress reduction, practicing mindfulness while eating can help you focus on the present moment rather than continuing habitual and unsatisfying behaviors. Mindful eating is a way to begin a path of looking inward to help you become more aware of your relationship with food, and use that awareness to eat with enjoyment.

The body carries a lot of knowledge and information, so when you apply mindfulness to the eating experience, you can start to make conscious choices, instead of falling into automatic—and oftentimes emotion-driven—behaviors. Once you become aware of these habits, you’re better equipped to change your actions.

People who choose to approach food and nutrition with mindfulness are encouraged to:

  • Explore their own inner intelligence about food—likes and dislikes
  • Choose foods that are pleasing to and nourishing to their bodies
  • Accept particular food preferences without judgment or self-criticism
  • Practice awareness of their body’s cues to start eating and to stop eating
  • Understand that their food preferences and eating experiences are unique to themAccording to a six-week pilot study at the Oregon Research Institute, “eating focused mindfulness-based intervention can result in significant changes in weight, eating behavior, and psychological distress in obese individuals.” Results also showed a decline in binge eating, anxiety, and depressive symptoms.

 

  • General Principles of Mindful Eating
  • One approach to mindful eating is based on the guiding principles provided by Rebecca J. Frey, Ph.D., and Laura Jean Cataldo, RN:
  • Practicing mindful eating and stress-reduction techniques can also help prevent weight gain, according to the Journal of Obesity

 

  • Health Benefits of Mindful Eating
  • Listen to your body’s internal cues about hunger and satiety
  • Identify personal triggers for mindless eating, such as social pressures, strong emotions, and particular foods
  • Pay attention to the quality rather than the quantity of your food
  • Appreciate the sensual or pleasurable, as well as the nutritional qualities of food. With some basic guidelines in place, try putting mindful eating into practice.
  • Here are some tips to get you started.
  • Getting started with any new habit takes time. Eating mindfully can be tough to do all the time, but you can practice with a single meal or even part of a meal.
  • Try paying attention to hunger cues before you begin eating or tune into the feelings of satiety at the end of a meal—these are great ways to begin an attention practice.
  • Place your cell phone in another room, or turn it off entirely. Turn off the television and computer and put away anything else—like books, magazines, and newspapers—that may distract you from the eating experience. Give your full attention to the meal in front of you.
  • Become aware of your mindset when you begin this practice. Recognize that there is not a right or wrong way to eat, but simply different levels of awareness around the eating experience.
  • Focus your attention on the sensations of eating. When you notice your mind has wandered, gently bring it back to the experience of eating. There are many ways to experiment with this practice. Try using all of your senses to investigate one food item. Notice the smells, textures, colors, and flavors when you place food in your mouth. Try noticing how the food changes as you chew each bite thoroughly.
  • Mindful eating requires slowing down, which allows your digestive hormones to tell your brain you’re full before eating too much. Setting your fork down between bites is a great way to slow you down. Plus, you’ll be better able to enjoy the experience of your meal, especially if you’re with loved ones.
  • Keeping up with a modern, fast-paced lifestyle can leave little time for tuning into your needs.
  • Practicing mindfulness in a busy world can be challenging at times, but you can find ways to more easily tune into your body by understanding and implementing these basic guiding principles and practices. You’ll be pleasantly surprised when you discover just how much your relationship with food can change for the better—and this can have a significant impact on your overall health and well-being.
  • 5. Take Your Time
  • 4. Engage Your Senses
  • 3. Tune into Your Perspective
  • 2. Remove Distractions from View  
  • 1. Start with One Meal

Three Tips to Help you Get to the Gym

Here are 3 tips to help you continue to come to the gym during the holiday season:

One of the biggest reasons that women stop going to the gym during the holidays is lack of time.  I think that as women we give and give and give, even sacrificing our own time to get things done. How to carve out that bit of time to go to the gym?

  1. “We need to treat ourselves like we treat the rest of the world. We need to acknowledge that we do a good job and are entitled to a 20% tip. When we go to a restaurant, the server gets a tip. When we go to the beauty shop, the hair dresser gets a tip. When we go to the nail salon, the nail tech gets a tip. The taxi/Uber driver gets a tip. The bartender gets a tip. Even the pizza delivery person gets a tip!

What we need to do is realize that we deserve a tip, a 20% tip of time. Let’s say an average day is 16 hours, from 6 am to 10 pm. A 20 % tip of time is 3 hours and 12 minutes. That tip each day is earned through hard work for jobs and family. If we tip others for a job well-done, why not tip ourselves? Why not say,” I deserve this for myself”? I work hard! We are all in the service industry when it comes to family. Each day is an opportunity to recognize how much we give and to reward ourselves in a way that is far superior to money.”

2. Another thing to be PROACTIVE about is using your gym time as PHYSICAL TIME, which is one of the 7 catagories to arrange your time in.

3. Schedule a meeting with YOURSELF. We schedule meetings with our boss, our clients, out children’s teacher, coaches etc. We rarely cancel those meetings because they are important to us. So schedule a meeting with yourself and don’t cancel!!!!

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