Archive: Jul 2017

Summertime is a great time. The weather is beautiful in Manitoba and there are many things we can look forward to for great adventures and social gatherings. Along with the good times often comes an attitude of relaxation and when it comes to health and fitness … ‘checking out’, people going ‘off the deep end’ in terms of nutrition, and many people wavering in their commitment to strength training and other forms of fitness.

We put out a call through an accountability challenge with very unique guidelines regarding:

  1. Training at Fukumoto FItness: getting to your sessions
  2. Bonus Reps Post-Session: improving fitness while already at the facility
  3. Nutrition: utilizing a “Junk Score” where people determined their own level of indulgences for the week.

Weight and BF% was taken pre and post challenge, guidelines were given, a tracking scorecard required to bring to gym was given, and an accountability group was set up on Facebook.

We are very excited to share some of the results with you through an in-depth survey we took after the challenge!

Total FF Members who signed up for challenge: 65

# of Members who did pre and post measures = 59/65 (91%) *this is an important # to us as we really emphasized that no matter if it went well or not-so-well, we felt it important for people to honour their word and finish the challenge in this way.  We’re proud of how many of you did!

# of Members who did measures & filled our post-challenge survey report = 50/59 (85%) *another important # to us as we gained a lot of great information on how people went through the challenge from a physical, mental, emotional standpoint.

The Top Reasons people said they joined was a combination of either: Accountability, Weight/Fat Loss

Out of 3 elements of challenge, the toughest was reported to be: NUTRITION

Top 3 Nutrition Challenges: portion sizes, being well prepared, emotional eating

Other Challenges: figuring out ‘junk score’, comparing to others, emotions during measures

Toughest Times in Challenge: Week 2 (the first full week), and Week 5 (finishing up)

People really struggled with expectations on what SHOULD be happening based on … well, when it comes down to it personal thoughts and emotions. Living in the land of ‘shoulds’ is not a fun place!

Another challenge was ‘all or nothing’ thinking and ‘writing off’ days, weeks, the whole challenge or placing responsibility on ‘others’, ‘social events’, and verbiage of ‘having no choice’.

Not one person reported the nutrition portion as being ‘not challenging’.

70% of participants got between 180-210 points for training sessions/extra reps *this translates to 12-14 (out of possible 14) sessions & extra reps!

Out of 59 measured, we had a net loss of 186.2lbs (avg of 3.12lbs/person and included in this # are those who gained weight as well). The range was anywhere between -13lbs to +5lbs and from -5.3% BF to +1.8% BF. (These are phenomenal results. And what’s even better as they are realistic and reasonable based on better habits and behaviour, not the pursuit of perfection).

90% of members reported positive physical changes (50/59 people) as seen via weight loss, fat loss, how clothes fit differently.

3 other top benefits reported: felt encouraged by others, felt more on the right track now, proud of themselves

Common “proud of myself” theme: Continuing, finishing, picking up after a bad instance/day/week, not quitting.

98% (49/50) reported they would be interested in trying this again (and many did start a second round for July!

Highlighting Some Top Results:
Men Winner: Jason A
Women WInner: Nancy S
*receive free entry into July, Biosteel HPSD Jar, North Face bag, (Box Gorp for Jason for overall winner)

2nd Place: Mike M (men) & Debbie B (women) *Shaker, 3 pink drink packets, 3 GORP bars

3rd Place: Jeff S (men) & Felicity E (women) *2 pink drink packets, 2 GORP bars, North Face bag

2 Random Draws for all participants who did pre/post measures as well as survey: Melodie Schellenberg and Aimee Amante (1 pink drink, 1 North Face Buff, North Face bag)

Thank you for your effort and for your honesty in your surveys everyone.

This challenge gave YOU the power to decide for yourselves what was reasonable and to be honest to the process. Although uncomfortable, many of you embraced this. The point is not the 30 days, the points, the Junk Score, the weight loss … it is becoming aware of your behaviour, being honest, being kinder to yourself, and deciding what you’re willing to do (if anything) to take steps forward to be better. This is a long-term play folks … if you realized this congratulation! 
Look BIG PICTURE.  Look 1 year out. Perhaps now that you have had a little bit of progress you continue on with that. Maybe you have 6 months where you execute similar behaviours (assuming you made some progress) and you have 2 months that are really dialed in and 2 months not so great. Maybe you have 1 amazing month and 1 horrible one. In a year, you still come out a different person for the better … and that’s just 1 year of decent consistency. Then take that picture 5 years out….and beyond….see what we’re doing here?
Of note, if you are not kind to yourself, have expectations not based in truth or sustainable behaviour … you may still have some physical progress but be unhappy and unsatisfied so that is perhaps the complicated root of the whole shebang. Don’t fret as we can even overcome these things..we are seeing this every day here! 1% better is all you need for now!
Thank you also for those who actively contributed to the Facebook group which was reported to be a very good source of encouragement and motivation.
We’re proud of you no matter what happened, you hung in there! And its not over …

We would like to warmly welcome Shawna Morawski to the FF Coaching Development Program! Shawna is a long-time FF member who we have been pursuing for awhile now in regards to this role. We are excited to have her start and are thankful for sharing a bit of her story below!


Love of Sport

Sport has always been part of my life. I was an athletic kid and loved exploring outside. At the age of 10 I became hooked on gymnastics. I loved everything about the sport – the energy, the tricks, and the travel. Most of my teen years were spent in the gym training or traveling to provincial competitions. I was fortunate to participate in the BC Winter Games several times. As a kid living in a remote area it was a great way to be exposed to people and places all over the province. My first paid job was coaching gymnastics. I progressed from working with kinder kids to helping develop well rounded gymnasts for the provincial level competitive program. It seemed a lot more like fun than work. It is incredibly satisfying to help someone through the process of building skills and watching them achieve what they first thought impossible. With enough patience and practice it’s amazing what anyone can do.

Growing up in the 1970’s we always had a ton of fruit and veggies in the house. But our diet was strongly supplemented with packaged convenience foods – bologna and mustard sandwich anyone? I’m astonished at what we ate as kids….I’m even more astonished that it seems to have gotten worse. I tried to eat the right things but old habits are hard to break and sometimes even knowing what the right thing is seems confusing.

My love of the outdoors continued throughout my childhood. I left the gymnastics world behind when I moved to UBC to complete my Bachelor’s Degree in Biology. I found ways to stay active but never really found a consistent replacement for all those hours I used to spend in the gym!

My 20’s and 30’s were full of amazing experiences. I studied, travelled and worked seasonally for years. In 2002 I came to Manitoba for a summer job, met my husband (Hi Mike!) and never looked back. We got married, and started a family and now have 2 beautiful and very sassy boys.
I had so many great things happening in life. But I was struggling with fatigue, my weight, and just trying to feel good. I tried several diets and many forms of exercise but nothing stuck for more than a month or two. I was very frustrated. A few months shy of my 40th birthday I had enough.
I was tired of being tired and overweight. I was so far removed from that long held view of myself as an athlete and was disconnected from who I was and who I wanted to be. I wanted to have the energy to keep up with my kids! Being a positive role model for my boys was always a top priority but I needed to make some changes to make myself a priority.

Then I found Fukumoto Fitness. I convinced my husband to give it a try with me (no small feat!). From the very first orientation session we knew we found something special.
The atmosphere and dynamic movement very much reminded me of my gymnastics days. I jumped in with both feet. I looked forward to my workouts and embraced the nutrition challenges. It didn’t take long for changes to happen and as they happened it became easier to change my nutrition and lifestyle goals. I was finally on the road to the better me I knew existed.


Over the last few years I’ve changed dramatically. Physically I am strong and mentally I am more resilient. I’ve reached a place where I feel my outside matches my inside and it feels amazing.
Going through this process with my husband has also taught me that everyone needs to find it within themselves to change….and this doesn’t happen at the same time for everyone. I started out as the motivator but have since found myself inspired on a daily basis by the changes he has embraced and his commitment to live a healthier lifestyle for our family. 19883936_10155259505400907_7287099971685645796_n

The positive changes have rubbed off on our kids. I spent the last year taking Taekwondo with them twice a week and they completed their first Spartan Junior race last year. This is the summer of ‘road trip’ and so far they’ve joined us on a 5km Yoho Park trail run to stretch the legs and they completed the Grouse Grind in Vancouver in not much more than an hour! Last stop is Red Deer Family Spartan! These are all things we might not have done 3 years ago.
I am now passionate about fueling my body with nutrient dense plant based foods and have started to enjoy cooking more than ever. Fitness makes me feel energized and ready to take on new challenges.

I am excited for the opportunity to be part of this outstanding coaching team. I genuinely look forward to my workouts and that has been because of all of you. Fukumoto Fitness has taught me is goals are more powerful when they’re declared – surrounding yourself with the right support is the most important factor to success. I look forward to helping you move better and achieve your health goals no matter what they may be.DSC_0670

For a bit more on Shawna, please check out her “Progress Not Perfection” profile HERE on our website!

We are very excited to announce Andreina joining the Coaching Development Program at Fukumoto Fitness. Our goal is to work with her over the remainder of 2017 to prepare her to be one of the best coaches in Winnipeg. She has given you a very clear look into her her journey below and we thank her for her willingness to share part of her personal story.

Some Background


I was born in Venezuela, and raised in the city of Maracaibo, a city of 2 million people, where I enjoyed summer weather all-year-round for the first 22 years of my life.   When I was 11 years old my Mom signed me up for Rhythmic Gymnastics to let me burn off some energy.  A few months later my Phys-Ed Teacher encouraged me to enter in my school’s 1st ever Aerobics Marathon, which I did.  For 90 minutes; as I watched other participants slowly drop out due to exhaustion or getting eliminated, I discovered a brand new side of me that I never knew existed.  I was competitive and I did not want to quit.  In this competition, participants got a strike each time they were caught doing the moves too slow or not having the proper form…3 strikes and you were out! To my surprise, I was only one strike away from being eliminated when all of a sudden I realized I was the last one standing amongst approximately 400 students.  I went on to represent my school at 2 other events taking 2nd place in the city, and then 3rd in my age category respectively.  Rhythmic Gymnastics was going really well too, even taking 1st place at my first competition. I loved each one of those experiences but sports were not considered a priority in my country. By the time I was 14 I had quit all sports and was concentrating in school only.

At 22, I chose to come to Winnipeg, Canada, not because of its winters….really, nothing could have prepared me for -30 degrees in Winnipeg or the harsh -55 degrees I would experience a few years later in Thompson….but because of its beauty, diversity and welcoming culture. I had many ups and downs along the way and during that period I made a few attempts to start being active, but I lacked guidance, consistency, motivation and knowledge to set realistic goals.  I was struggling with the aftermath of being in a relationship for several years where I heard that I wasn’t good enough and as a result, became my own worst critic. On top of that, being perceived as “too skinny” for as long as I can remember, but knowing how much I loved food was very frustrating.  Trying to put weight on for me has never been as simple as “eating a sandwich”.  To my disappointment, weight increases show mostly in my belly area.  Looking in the mirror was never fun.  I was very self conscious and unhappy with my body image.  Some health issues eventually led to a hysterectomy at the age of 33.  I felt my body had failed me on so many levels.

My Transformation


When I joined Fukumoto Fitness in 2015, along with my husband, I couldn’t have possibly imagined all the good that was to come.  From the beginning, I loved working out surrounded by such amazing people in a positive environment, literally without mirrors, I was starting to get stronger and find that competitive side of me that I hadn’t seen since I was young.  In spite of that, I was still struggling with not having the exact body shape that I thought I wanted.  It wasn’t until I signed up for FF’s 12-month habit-based nutrition coaching program (via Precision Nutrition), when I finally let all my walls come down and I got to the bottom of my emotional struggles.  I was answering a questionnaire about how I “viewed myself and why”.  It became clear to me, that my attempts to fit into a mould since I was young had done nothing but create more insecurities and dissatisfaction.  Trying to have the curves that I wasn’t born with, was only one of the ways I was trying to fit in for so many years.  I was too hard on myself because I never felt I was good enough when comparing myself to others.  At that point, I decided to get extra help and take control of my mental and emotional wellbeing.  That’s when my real transformation started.


dsc_0667_720I am now living life more to the fullest than I ever have! I am no longer looking in the mirror to pick myself apart, I am eating to feel healthy, to have the energy I need for my workouts and to train for Spartan Races.  I have become more accepting of who I am, and I continue to replace old mental “tapes” with new ones that remind me how far I’ve come.  You may have seen me training at 6am MWF, OCR training, Flexible Steel, Warrior Fit, KB Club…really any of the activities FF has to offer! The confidence I have gained from those experiences has allowed me to move forward and look at life through a more positive lens.  I also realized that taking care of my physical, emotional and mental health is what allows me to function well and be a better person for those around me, both at home and at my full time job in the financial industry.

My Family

You may know my husband as Coach Keith at the gym, but to me, he has been my number one cheerleader, friend and life partner for the past 9 years.  I also have two beautiful step-children, Danika and Nicolas, and they have given me the incredibly rewarding experience of being in their lives and seeing them grow into young adults.  We have two dogs, Tango and Rocky, that also keep us busy.


My goals with Coaching

My hope is to inspire my FF clients to celebrate and enjoy the gifts they have by exploring, embracing and maximizing their full potential through good nutrition and physical activity in a safe, non-judgmental environment.

I’m confident I will combine my current life and professional experience with the FF development program to become another coach you trust and am very excited for this opportunity.

I cannot wait to help others experience the joy of finding the best version of themselves in the philosophy of “Progress Not Perfection”.

For more info on Andreina, check out her write-up on our website HERE under our Success Stories

We are a caring community of genuine people who want to meet you where you are so that we can live better together!

At Fukumoto Fitness, we strive to create a place where you experience dynamic coaching, efficient training, effective accountability, and feel safe yet challenged.

We are DIVERSE yet we are one FAMILY.

We are about RESULTS but are MORE than ‘just fitness’.

We CELEBRATE your story. We are about long-term PROGRESS, not perfection.

We are excited about your STRENGTH. We EMBRACE flaws.

It’s about what you CAN do today.

We are committed to being a HIGHLIGHT of your day.

We are committed to being a part of CHANGING YOUR LIFE.

We are better together!

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