Blog Posts by

Johnny Fukumoto

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!

PS. This was the 2nd time this challenge was offered as we did the same challenge in June!

Some Measured Statistics:
  • Measurements done pre/post 38/45 = 84%
  • Survey done post-challenge 35/45 = 78%
  • 12/38 were new to challenge  and 3 out of the the top 4 achievers were first time challengers
  • Group bodyweight changed by 41.4lbs net lost (38 people) that’s an average of 1.1lbs lost
  • 57% of people got 160-195 points for workouts +extra reps (11-13 workouts+extra reps, 13 was the max countable)
  • Junk Nutrition Score: 57% of people were more than 60% successful (met GJS 3 out of 5 weeks or better)
Top 3 reasons Participants Joined:
  • accountability
  • weight loss
  • fat loss
followed closely by being part of a group and falling off the wagon
Most challenging aspect of the challenge: 
Nutrition (86%)
Top 3 reasons Nutrition part was most challenging:
  • people around me
  • not being well planned out
  • reducing consumption of treats (junk, alcohol, etc)

Hard time of the challenge:

  • 36% recovery week
  • 25% week 4 (week after recovery week)
  • 19% whole time
80.6% of people in survey (35) said positive physical changes
Reason for results:
  • lost weight and BF
  • better mindset, kinder to self, moving in better direction
Top reason for not getting results:
  • did not execute well
% of People Who Reported They Would Try Again: 100%
Participants were most proud of:
  • progress not perfection mindset shift
  • added home workouts
What would people do differently next round?
  • holidays, vacations were more challenging than expected
  • better tracking
  • plan better (for meals and workouts)

IMPORTANT POINT: While the overall results are quite different than in June people were less emotional about the weigh in at end. Most had a different focus of maintaining rather than going for max results and feel they can maintain this better. July seemed to be more challenging than June as a time of year for indulging situations as well.

Highlighting Some Top Results:
*these prizes based on % of physical change made relative to starting points
Men’s Winner: Eric S
Women’s Winner: Nicole L
*Free entry into next challenge, Biosteel Jar of Choice, TNF Bag (North Face)
1st Place Overall: Eric S (also gets box of GORP)  
2nd Place: Melanie S Shaker Bottle, 3 Pink Drink, 3 Gorp Bars, TNF Bag.
3rd Place: Yvonne V 2 Pink Packets, 2 Gorp Bars, TNF Bag.

2 Random Draws (included everyone who did pre and post measures & survey on time): Christal S & Jenn M (1pink drink packet, 1 TNF bag, 1 TNF buff)

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 …

On August 28th (Monday eve), we had our 4th or 5th (can’t remember at the moment) …. Member Appreciation Night to celebrate our awesome members, get together to connect, and get excited about the future and also remember the great stuff from the recent past.

We had over 100 people come out and everyone had a coloured bracelet on so we could recognize people who have been here for a few days (Jump Starters) all the way up to members who’ve been around for 4-6+ years! (WOW).

The evening was broken up into several sections:

Flexible Steel Training (with strength exercises paired up with flexibility)


Smart Group Training (a higher tempo partner training session)

Walk & Talk (where the goal was to connect with fellow members as we went for a walk down Gateway while doing random bodyweight exercises every few minutes….and trying to get some cars honking at us)

Refreshments (where we had samples from Gorp, Freshii, smoothies and just continued to chit chat). We also hung out back at the OCR course and cheered on a few members who demonstrated some of their sweet moves!

21078830_10156614577164535_7725732528724312186_n 21105908_10156614577734535_2507862779693462578_n 21105608_10156614574544535_2507510285838871879_nWe came inside for a big FF family group shot and then went through some highlights from the year indicating progress in each of the Fukumoto Fitness Core Values. Below are just some of the talking points from the evening:


  • last year we said we would focus on improving quality vs expanding our clientele which we did (we currently have the same number of clients as the beginning of the year)
  • we stayed firm with our intake process, never trying to convince anyone to join if we felt/they felt it wasn’t a good fit
  • we stayed true to our hiring process, even increasing the already standards of our interviewing process! (we included video submission this year!)


  • we let you in on a secret…our “No Client Left Behind” system where our team follows up systematically with members if people miss and make sure you guys have more accountability
  • we finished both of pre/post natal and coaching development manuals
  • we introduced a new challenge in summer with increased accountability21078780_10156614573444535_287328932380383920_n


  • highlighting many ways to document striving/progress NOT JUST WEIGHT LOSS…like attendance, increasing resistance, increasing variations, doing a home/vacation workout, improving nutrition in some way, asking for modifications, diligently working on injury recovery, getting others to be active, training when you ‘didn’t feel like it’…and many more
  • heard from Brent (long-time member), Amanda (short-time member), Diana (member who recently overcoming injury), and Dorothy (long-time member who overcome a lot of challenges this year and is completing her 12-month nutrition program with FF)


  • Keith conquered coaching program and became new coach!
  • Andreina and Shawna entered into program and doing great!
  • Jenn moved from cleaning team to Jump Start Coordinator
  • Bobby joined the cleaning team
  • Jen & Johnny working on role changes to create a working environment that is sustainable long-term for the staff team and their own family
  • Barbara officially moving into Director of Operation role (don’t worry she is still coaching too!)
  • said goodbye to Craig as SGT coach, Megan K as Jump Start Coordinator (not to be confused with Meghan B, our Client Care Coordinator), and a reduced coaching role for Jethro
  • as a community, we got together for a bunch of special events like the winter potluck, 3 charity campaigns, Mud Hero locally, Red Deer Spartan race road trip, had a fall and winter games, and a bunch of you got together on your own time too!
  • the level of daily encouragement, high 5’s, smiles, connecting and welcoming from you guys towards each others was top notch once again!21150137_10156614573669535_8737971085107046850_n


  • you guys raised $35,000 for Romanian orphans, raised $2000+ for A.D.A.M. (Anxiety Disorders Association of MB), as well as a very successful Christmas food drive for the Community of Hope (PB, jam, cereal)

we passed the $100,000 raised for Burpees 4 Romania (you guys are amazing!)

Future Focus

We highlighted 3 areas of focus in the coming time (not exhaustive of course!)…

  • continuing to strengthen and build our staff family so we can take care of each other and you guys better (the stronger we are, the more you will benefit)
  • finding better and more ways of ‘sharing stories’ and celebration so that you can be more inspired, understand and live a fuller description of progress, and inspire others
  • figuring out ways to connect/engage with long-term members who are truly pioneers in that…there is no model out there for what is ‘normal’ in terms of your goals, thoughts/feelings, as you have been committed for so long!


Recognized in the Community & Beyond

Sometimes its hard to know how awesome you guys are really doing and what you’re helping create here as really…its all we know when we’re here day in and day out but here are a few fun ‘bonuses’ that you guys can be proud of (that are not just about fitness):

  • FF was asked to received a community award to be given by the Lieutenant Governor of Manitoba in September 2017 for our contribution to mental health awareness!
  • FF received the top charity fundraising award for the year among participating gyms
  • In regards to a lot of FF work with charity and community, Johnny received nomination for OCR Humanitarian International Award (Oct 2016)
  • FF was nominated for Fitness Business of the Year 2017 (winner revealed next week!)
  • Johnny is humbled to be speaking in Chicago on September 16 in front of a few hundred gym owners on “Building a Game-Changing Staff Family Culture”. We don’t have it perfect by any means but really are passionate to continue to be better at this and pass the down to our awesome clients (you guys!)

These awards/nominations are to be shared with you all as you all contribute to the community and spirit in which we’re able to operate. Even if we win nothing…and no one knows…we commit to still being about more than fitness, more than calorie-burning and we thank you for your efforts and heart! We hope you continue to take pride in our community, your community!

Thank you to all who attended and we were sad to miss those who could not! Thank you also to the FF staff who put all the work into a great night!


A special thank-you to the FF Business Family: Two Rivers Chiropractic Centre (Kimberly & Myron), Unruh Real Estate (David, Chris, Susan), and Stephen Schmidt (Restall & Restall) for providing awesome prizes for the event!



July 22-23, roughly 30-50 Manitobans packed into cars or planes and headed out west to take part in Red Deer’s Spartan Sprint (usually about 5-7k) and/or Spartan Super (usually around 10-14k). Many of these people were FF members and their kids and ranged from first time Spartan racers to veterans.


We wanted to give everyone an opportunity to report on 1 thing they were proud of, 1 challenge they faced/overcame (be it physical, emotional, mental) and 1 word of encouragement to anyone considering trying this in the future (especially right now as we’re trying to crowdfund for a Winnipeg Spartan Sprint event for Oct. 7 at Bird’s Hill Park! We need 2500 pre-registrations by August 31 and we’ve a long way to go!).

These are real FF members & staff on their own journeys so hopefully the personal nature of responses helps paint a picture that not everyone is a super athlete jumping over leaping trees of fire! (as sometimes the photos/videos may make it seem like everyone is like that…simply not true!)



Proud: I’m proud I faced my fear and completed the Sprint. Last year I had a mental block that was based on my fear of heights and water which prevented me from participating. I couldn’t get over my fear and so instead, I went to the event to just “be in the environment”. After seeing just how awesome and supportive everyone was I made this my year to compete in the Red Deer Sprint and completed it. I also hit the Spear throw 😉
Challenge: Since my surgery and weight loss I’ve lost the ability to swim. So in Red Deer I had a bit of a panicked moment when I feared the water. I got assistance by way of life jacket and crossed. I’m proud that although it wasn’t a perfect moment, I owned it and made it through to the other side of the ravine. Knowing the safety of the event and how open everyone is help one another face obstacles and challenges has made me view Spartan in a different light. It’s challenging but fun and all skill levels, ages, and abilities can participate in the Sprint!


Proud: As you know, for the Super (2nd day) I got all the obstacles, I was so pumped I made the rig I actually yelled out loud “yes” when I hit the ground after ringing the bell! For both the sprint and the super I was able to run the whole time without stopping (other than the obstacles and like a brief 10sec pause at the water stations…this is the first time I have been able to do that.)

Challenge: Running 2 races back to back, I was pretty concerned what I would feel like Sunday morning after Saturdays race, but I felt great.



Proud: getting through the course! 7.5 km is longer than I’m used to running and the terrain was challenging! 60 burpees and top 5 in my age category for the open heats….couldn’t really ask for more!
Challenge: this was at the end of a 3 week road trip for my family so probably wasn’t in peak form! My son was also  sick leading up to the race so little sleep and lots of distractions!! Had a hard time pushing myself to run at times and felt like I should have been able to move faster. The obstacles gave me confidence back.

Why You?  I found it very intimidating to sign up for my first Spartan race but the atmosphere is incredible and extremely inspiring!


Proud: My running. I didn’t spend much time training for the race, so I was surprised at how far my legs carried me.
Challenge: Overcoming feelings of discouragement (from all the burpees I did in the sprint) and fatigue. I woke up on Sunday NOT wanting to race again. But, with the encouragement from FF peeps, both in Red Deer and back at home, I decided to get myself to the race site and just do my best. And to my surprise, I enjoyed the Super more than the Sprint! 
Why You? To try a unique challenge that pushes you mentally just as much as physically. Lots of people think that these races have no real world application, but they couldn’t be more wrong. The more often you do something that is scary and difficult, the more resilient you become. There is huge carry over to everyday life!



Proud: The Olympus Wall was not an obstacle that I ever had the opportunity to practice before the race.  I tackled it not knowing whether or not I could get across it.  In the end, all the grip strength and pull up work I’ve been focusing on since fall certainly paid off as I felt that those skills transferred to that obstacle very naturally.  I was surprised, happy and proud of myself when I completed it!
Challenge: 2 weeks before the big day and sprained my right ankle (I had been preparing for months). The injury slowed me down both physically and mentally, as there were three obstacles that I felt incapable of completing on my own.  I asked for assistance on the inverted and 7 foot wall and another person came out of nowhere to carry my sandbag as the terrain was a bit too much given my ankle situation. I made the smart decision to rest the second day vs risking making things worse; very hard to do but I cheered everyone on and it was the right choice. I have to remember that showing up in spite of not being fully recovered from my injury, and racing all the way to the end is an accomplishment in itself.

Why You? I have not heard one single person that has finished the race say that they didn’t enjoy the experience and that they wouldn’t do it again, even if they didn’t get the finish that they would have hoped for. The personal sense of accomplishment felt after finishing the race is hard to compare to anything else you might have experienced and it will make you forget all about the pre-race nerves to the point that you will want to do it all over again!


Proud: My sprint race had me doing back to back burpees at the rig and spear throw. This was pretty discouraging. I definitely still pushed myself but in the moment I was pretty negative. At the super, I made the rig but still bombed the spear. I was proud of myself for staying positive despite the 30 burpees. I remember actually smiling as I started my burpees because I was glad that I had at least made the rig this time. The rest of the race I just continued to stay positive and focus on what I could do better not of what others were doing. A positive mindset makes for a much more enjoyable race and I believe a much more successful one as well.

Challenge: I had to get through mentally was knowing that in this race I was not going to have the success, place wise, that I’ve had in local races. I’ve done fairly well in the past and after the sprint the reality of my ability in the field of competitors was clear. In the second race, much like I mentioned earlier, I ran my own race. I certainly was aware of others around me and used them to push me but I wasn’t going to be phased by being passed. In the end I had a great back and forth battle with two other guys who were better runners than me. In the end, my physical strength at the obstacles slowly gave me the upper hand which was pretty cool.

Why You? I am always more motivated to train with a tangible goal in mind. Prepping for a race gives me a clear goal. Along with this, the training for OCR is so diverse and just plain fun that it makes the process very enjoyable. We all need challenges to push us to become better versions of ourselves. OCR provides us with a variety of obstacles. Some we will train for and overcome and can be tangible representations of mental obstacles we struggle with. Some we don’t overcome, but remind us that we can always go back to the drawing board and work towards future success. Everyone can do it.



Proud: Simply getting out there and finishing the race. There were moments when I kept cramping up badly that I thought to myself, “I don’t know how I’m going to finish this”, but I knew that if I didn’t push myself mentally and physically, that I would regret it so much. The moment I got up the slip wall (worrying that I would cramp right as I ran up to grab the rope), I knew that I was capable of more than I had let myself believe I was.
Challenge: I’m sure that by now it’s known that water terrifies me. Before the start of the race, I was made aware of the dunk wall, and the stream crossing farther down the race. The minute I was told of these two things, I instantly felt my heart rate climb, my breathing become a little more shallow, and tears forming in my eyes (I really felt like I was going to have a little anxiety attack).
The moment I got to that dunk wall, it was a huge mental battle to get it done. I was lucky enough to have Kevin by my side to help pull me up as I got under, and hearing Johnny’s cheers on the sideline to motivate me. What turned out to be a scary thing for me, actually become a really proud moment for me. There are moments where I feel stupid or silly for this fear. At the race I worried that people would judge me for this, and realizing that this fear is real and visceral is something I’m trying to work on.
Why You for Spartan Winnipeg?
It is the perfect opportunity to learn about yourself through means of challenging every aspect of your being. There’s nothing like feeling so proud of yourself after having done a race, and proving to yourself that you are in fact capable!!! The community and camaraderie is amazing. Outside of Fukumoto, I have not come across a more supportive and helpful group of people.



Proud: I’m proud of my consistency at FF the last two years- that investment and discipline paid out physically in strength, skills and ability to recover, and in confidence that I am capable of doing hard things.

Challenge: [However] Day one kicked my butt. I had to work hard to shut out the voice of doubt and feeling like an imposter in the elite heat. Day two I used what I had learned the day before to keep my self-talk positive, and that really helped me have a race I felt better about!

Why you? You should sign up for Spartan Winnipeg because you can do more than you think you can!



Proud: finishing back-to-back races, and only failing two obstacles.

Challenge: Battling through negative self-talk before and throughout the Super. Finishing was an emotional triumph.
Why You? It’s fun to take the hours of practice at FF and apply them to an event- and to use them as a barometer of your progress


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Proud: Catching all the 4 girls who passed me earlier in the race!

Challenge: I have only recently started learning to run (in the past 3-4 months after making a decision to commit to this more, post-babies, and not really enjoying running up until this point in my life) so I have to mentally accept that I cannot at this time physically do what some of the seasoned women can do. I am willing to put in the work over time and see what happens!

Why You? You WILL surprise yourself, learn great things, and get more confidence for your life!



Proud: that I was consistent with my nutrition leading up to the event and it paid off in how I felt overall in terms of recovery, how my body felt on the course and significantly less fatigue than I normally encounter. I felt good on the course and focused on my goals for both days.

Challenge: Missing the rig on both days was a bummer and in the past, I would have started a negative dialogue with myself and been haunted by the burpees and allowed that to change the tone of my race but this year, I did my burpees and moved on without giving it a second thought. I even got to practice this mindset 45 seconds later on day 2 (the super) when I then proceeded to miss my spear as well! I’m proud of the place I’m moving beyond in my thought patterns and the potential it will allow me as I move forward, set new goals and train my weaknesses more directly and with less fear.

Why you? People should sign up so that I can have another shot at the rig! Just kidding…maybe.

People should sign up so that they can take in this challenge and have a great experience. For some, it’s a race in the truest sense of the word and for others, it’s a means to have a goal to focus their training on, perhaps inviting a few family/friends to do this as well and to be in a supportive environment where everyone has the opportunity to succeed. All through both days, there was camaraderie among the people participating. Cheering each other on, helping each other at the obstacles (even complete strangers helping each other out!). Yes, it’s an intense event but it’s also fun, rewarding and I guarantee that everyone who does one will walk away with at least one “I didn’t think I could do…but I did!” moment.


Proud: I am proud of getting to do this race together with my fiancée Aileen. This was her first Spartan Super and I knew she was nervous and stuck with her until the end. I am also so proud of her that she overcame her fear of the water! Not just one obstacle but two!
Challenge: The challenge that affected me physically during the race was that both my calves had cramped up during the race. I didn’t want to throw in the towel because I was so close and needed to finish four more obstacles. I couldn’t run at this time so we walked the rest of the way until the finish line despite the situation.
Why You? The one reason I think people should sign up for the Spartan Race is to prove to themselves that if one can overcome obstacles like in the race, they can overcome life’s challenges. 



Proud/Challenge (similar): Having my best start to a race this year…half-way through I got lost and went way off track and did obstacles in the wrong order. I had come back from about 35th to 7th at the time and the guys with me packed it in as no chance to really do well and might as well save up for day 2. I went back into the race to simply finish and make sure I had no regret personally which was hard as it was my worst placement in 10+ Spartan races (and I’m on Team Canada!)…but I felt good about it. Having been training harder and smarter since April…I was also pretty disappointed to have poison oak all over my lower body for 2 weeks leading up to that event. It wasn’t ideal but was able to get through it!

Why You? Well, why not you? I have seen hundreds of people at these events (and many who look like or have same fitness level or same age as YOU who are reading this) and have trained up people from teens to people entering senior years. If signing up will give you focus and excitement and help pull your life ‘better’…then I encourage you to say “yes” and we will support you along the way!

Thank you everyone for sharing! I hope you can relate to some of these stories that celebrate something good amidst challenges. These challenges range from fear of water, failure, not being at their best, having a tough first day, family sickness, personal sickness, getting lost, personal injury prior to race, and more. Over the last 3 years, we’ve had every age range represented in 5 year increments from 4 years old all the way to in the 60s. If you can walk 5km and are willing to give something your best shot, we go from there!
We hope to get 100+ of you and your friends/fam out and many of you it will be your FIRST Spartan (most of you). Let’s do this together and overcome and enjoy what our minds and bodies can do to help propel us forward….progress not perfection! Please ask your coach any questions if you’re unsure.

99% of everyone is a bit nervous. 99% of people walk some or most of the course. 99% of people do not successfully complete 1 or many more obstacles! It is about showing up and trying, learning, doing it with others, getting better as people.

Join our Facebook Group “Bring Spartan Race to Manitoba (Official)” and invite others to pre-register so we can all benefit from the potential this event can bring to our lives!

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

Camp Discovery

From mid-April to May 31st, the Fukumoto Fitness community embarked on its annual mission to raise money through fitness for Romanian orphans and their volunteers. Since 2012, the FF community has become a stable positive driving force to help these kids experience a positive summer camp experience as well as provide support for the volunteers who help these kids.


Since last year we hit the $30,000 mark (amazing) we thought we’d try for $35,000! (what’s the fun in setting our sights lower?).

We started off with 2 weeks of ‘pre-session burpees’. FF members for $2 donation, get 90s before class to do as many burpees as they can. A bit of money is raised (a few thousand!), people get in better shape, and FF donated 5cents per burpee done in this timeframe.

30, 743 burpees were done in this time period!

This year we also had a much improved web fundraising platform to post the story, videos, photos to drive awareness to the cause and several FF members set up their own pages!

Monday May 9, from 4-8pm we had a “burpee night” where 85 people showed up to do burpees, including 56 members, 9 guests, and 20 kids!).

41, 310 burpees were done that evening!

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pledge to fundraise and most of them agreed to do 1 burpee for every $1 that they raised to get friends more into the cause!


We had about 100 members pledge to fundraise and most of them agreed to do 1 burpee for every $1 that they raised to get friends more into the cause!

Some other highlights included:

-430pm MWF raise an extra chunk of cash as Gerry agreed to be dressed up in a tutu for the cause while working out

-awesome bake sale by Coach Barbara and son Yannick in Wolseley

-France in MWF6am baked some delicious treats and sold them for the cause

-the energy that the kids brought on the burpee night!

-our ongoing involvement/presence of the FF Business Fam in donating prizes

-some of the kids we are supporting sending us footage of them doing burpees!

So what was the final tally:


With over 250 different contributions made online!

Every effort, every energy, every person you guys asked to help the cause contributed to just making our lofty goal. We’re so thankful and proud of this community and please make sure to send your donors this link!

Also, another great milestone was hit in that since 2012, the Fukumoto Fitness Family has now surpassed the $100,000 mark towards this cause and these people. Way to go everyone!


We look forward to hearing how these kids and volunteers were positively impacted this summer so we can give you all a report and update. Thank you for being about so much more than fitness!

We love to reflect and celebrate at FF and so much has happened in 2016 that its really hard to remember. We hope you enjoy a little trip down memory lane!

Special Events

FF Winter Games (1st Ever) – 40 people, 8 teams, 6 events + other challenges…amazing! 12799140_10154614755939535_5580346912699602948_n12819208_10154622688999535_1593428510236197448_o 13094344_10154848849009535_7158935992955149522_n

FF Winter Potluck at Jackie’s – 100 of us had a great evening of food and conversation!

Burpees For Romania raises $30,000!our most successful campaign to date with 2 weeks of pre-workout burpees, a special burpee night, fundraising and more! Also contributed to a ‘family farm’ project to provide a long-term safe place for at-risk youth/adults in Romania.

Dirty Donkey 5km (FF brings almost 100 people)took our own heat!

Spartan Race MB (FF brings 30 people) – 2 different races!13707569_10155064121269535_3034022822727633716_n 13475172_10154989055294535_9180917108658752071_o






Member Appreciation Night/Week! – free workouts, flexible steel, warrior fit, and great evening of workouts, announcements, treats, and prizes! 14202766_10155215310384535_1415957679861472349_n14199220_10155215309804535_4905482476503723198_n





7th Annual Pumpkin Charity Workout for Mental Health!over $2000 raised for A.D.A.M. and 80+ participants!14732124_10155411288244535_6450275860244279_n







FF Fall Games (1st ever) – building off our Winter Games, this one was even better!

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Food Bank Drive gets over 200 items! – PB, Jam, Cereal to local food bank!

Get Fit for Christmas 3-Workout Program – 3 fun, different workouts to add to fitter December!

Extra Free Christmas Workout – usually have 1 free workout, but had 2 this year!IMG_1226








SGT Training 12772088_10154619823429535_5569959491250945892_o

Flexible Steel Integration – members were introduced and began to develop skill in tactical frog, active hip flexor stretch, rib pull, KB pullovers, USB around the world, active toe touch combinations to increase mobility, recovery time, ‘feel better’. IMG_0392

Pullup-Training Plans – bars were finished installed in both training rooms and around 30-40 members began ‘hanging’ and working on progressions to get to a pull-up! 12795298_10154614755914535_3643805850451462760_n

Turkish Getup Mastery – part of almost every pre-workout, some training session integration, we saw dozens more people learn the TGU and many get proficient and hit new PRs!

Other Exercises – the hollow body, single arm band row, single leg deadlift progressions, feet elevated TRX pushups, SFG glute bridge, racked KB carry were a few exercises that were introduced or got a little more love this year. IMG_0907

A/B Format Integration – we ended up running 2 phases of the “A/B” format to follow-up on the results we saw in the first phase.  Up to 6 attempts per session for 3x/week members and up to 4 per session for 2x/week members saw more progression, movement memory, etc. Sometimes less is better!

FMS Re-Screens & Technique Days – we saw hundreds of re-screens this year and had 8 or 9 technique days that were better attended than in previous years. It is no surprise that people who come to these things have a higher chance of reaching their goals! IMG_1195

Equipment – pull-up bars, red boxes, knobby foam rollers, blue airex pads, complete new set of USBs, new battle ropes, new bands, and of course more KBs (including more main sizes of 12kg, 16kg, 20kg, 24kg, 28kg, 32kg, 36kg and some big ones….40kg, 44kg, and the BEAST 48kg).

Phase List – we did training themes Adrenaline Abs, Supersets (x2), Bodybuilding (x2), Unilateral, Density Training (x2), Undulation (x2)

Other Training

FF Nutrition Coaching (12-Month Habit Program) – We tested and officially launched 20 participants on this game-changing program based on habits over time, progress not perfection, and changing mental and emotional factors. First in province and in first group in world on this particular program and a huge success so far!


FF KB Courses 1 & 2 – had 5 courses (3h each) getting people dialed in to higher level KB work. 40-50 people perfected swing variations, cleans, as well as double-KB work and pressing!


KB Club – once a month KB skill practice for course grads was launched!

OCR Training – from April to July we had 1x/week fun on our newly started outback OCR course including 8 different walls, rope climb station, and other fun carrying/dragging type challenges. This helped people prepare for Mud Hero, Dirty Donkey, Spartan Race, Battlefrog, Tough Mudder and life! 13000130_10154799303399535_4174266472917714786_n

Rocktape Workshop – Barbara ran about 3 courses teaching people the why and how of athletic taping for pain, posture, performance, and pregnancy!


Grocery Store Tour Workshop – had 8 free workshops with almost 50 people working on 1 habit and getting solid introduction to the freeing nutrition philosophy at FF

Next Level Fitness & Nutrition Workshop – about 50 people attended this in fall where we focused on 2 nutrition habits that make the most difference (eat slower, eat until 80% full) as well as fitness progressions (both in class and at home) to get elite results FullSizeRender 4

Flexible Steel – ran on Saturday morning for a full hour of ‘feeling better’ type activities to create an owner’s manual for your body using your own strength to create flexibility. DSC_0581

Warrior Fit – ran Saturdays again for 4th season by Jethro using the excitement of martial arts to get a killer total body workout! 10645323_10154192072029535_5371904175732717252_n

FF Pregnancy Manual – groundbreaking work done by Jen who put together our in-depth first edition to help our mom’s and mom’s to be navigate different trimesters, situations, exercise progressions to make sure you have the best shot at great health during/post-pregnancy (awesome to see about a dozen of our FF members have new babies!)

FF Staff Team

15676064_10155626068089535_7729451208921499754_oJenn and Emily joined our Cleaning Team while Tyler and Mara, Erica moved out of those roles.

Jethro went back to teaching full time and kept training Saturdays at FF.

Craig moved out of SGT coaching to focus on full-time job, university courses and more.

Keith joined the Coaching Team!


Our coaches were involved in the Strong First KB certification (February), Flexible Steel certification (April), Precision Nutrition certification, CPR/First Aid as well as various ongoing education through reading, weekly meetings, and in-services.

Johnny attended accountability/business meetings in South Carolina, Ohio, and Kentucky to continue to invest learn how to do FF better for both the staff and member family! IMG_1146

We welcomed Bruce Fukumoto (May), Kailea Bartelings (June), and Anora Kamei (June) to the staff family and enjoyed some great staff family meals/activities in August, Thanksgiving hosted by Barbara, and Christmas brunch hosted by Steph to name a few.







Other Awesome Stuff!

Brand new roof put up in February (to combat massive leaking…) 20160730_134248_HDR

Progress Not Perfection Wall (featured 2 in-depth profiles per month of real people celebrating wins and being honest about struggles)


New Website Launched! Looks cleaner and updated.

CSA Veggies & Farm Chickens – another successful year of having access to amazing local farms and delivered right to our door!

We finished our first year of our FF Business Family program (and started our 2nd) where we’ve had great partnership from 4 families/businesses who have had a great presence at our special events and beyond! (Two Rivers Chiropractic (Dalkes), Unruh Real Estate (Unruhs), Freshii on Corydon (Turners), and RBC Royal Bank (Hollidays)


6 Challenges Done! We did Meal Prep Challenge in February/November, Sugar Reduction in March/October, Summer Stay-on-Track Challenge in July-August (which included Fruit & Veggie Challenges within) that helped create accountability and a variety of learning styles.  Great habits were formed that can be tapped into for a lifetime!

FF wins 4th consecutive “Revolution for a Cause” philanthropy award for the work the community did with Impact Romania

Johnny shared his international nomination of OCR Humanitarian Award with many in his life, including the FF community. 14322602_883083385154895_6416828065062587307_n







The biggest highlights for our team are when we hear and read about not only your ongoing progress but the evolving way in which you define your success (hint: its not being perfect or always about losing weight). You guys are resilient and are continuing to shine by taking positive action even when you don’t feel like it! Every good decision you make when the ‘feeling isn’t there’ is a huge step forward and you aren’t alone.


We’re thankful to meet the many new people who started off in 2016 with us! Your fresh energy brings a renewed sense of life to the group. We’re blessed for the great number of you who have been with us for 2-7+ years (a very long marriage in the ‘gym world’!)…as this is evidence of ‘fitness maturity’ in that you are more interested in building a sustainable mind and body amidst all the distractions in the industry. Some of you had breakthroughs that gave you new life and others of you had what you would describe as ‘worse’ years than before BUT you didn’t quit even though you may have felt like it.


Thank you for believing in us, each other, and yourself…2017 here we come!

After months of searching for ‘our next coach’, it is our pleasure to officially welcome Keith Holliday to the Coaching Staff at Fukumoto Fitness!

img_2143-2dsc_0697Keith will be going through an intensive process starting immediately and well into 2017 to be ready to coach multiple groups.  He will be observing, co-coaching, and getting to know you guys more personally very soon. Read below to hear part of his story, his significant involvement with FF already, and his goals!


Some Background

From the day I was born I loved to eat! I am told that as soon as I was able to be mobile on the floor, I put everything in my mouth.  When I was 11 months old it turned out eating the wrong things almost ended my short life.  Because I was so young and had asthma nobody knew I had swallowed anything, but my mom found me turning blue on the living room floor.  I ended up in the hospital hooked up to a respirator and an IV.  It wasn’t until a week later after a lung collapsed that I coughed up a crayon (wax does not show up on an X-ray).  I recovered nicely, just had less lung capacity, I now have 50% lung capacity.

I spent most of my childhood on my bicycle or in an arena playing hockey in a town in Saskatchewan.  By the time I was 10, I was also training horses for some families around the area as well as jumping from barn to barn and climbing hay bails.  I was a very adventurous youngster with no fear; I was and am a bit of an adrenaline junky.  I found out at a young age that if I wanted to play competitive hockey, which I did until the age of 13, I would have to push my limits further than most.  It taught me work ethic and perseverance.  I learned my limitations, but also how to push my mind and body just shy of my limits.  I also learned we are capable of way more than we believe we are.

When I was 18, I was extremely thin and all I wanted to do was bulk up, so I hit the weight room. Unfortunately I never educated myself on the proper nutrition to do so, so I just ate more of the wrong foods to put on weight.  At that age that plan worked out ok, it allowed me to gain muscle….but some unwanted fat as well.  By the time I turned 23-24 I had stopped working out but the diet remained the same.  Like many I got busy, had a young family, was working on my career; and eventually my health and nutrition fell to the waste side.  I lifted weights on and off through the years and played some recreational hockey but nothing consistent.

Fast forward a few years later, I was very fortunate to know some great people that attended Fukumoto Fitness, and along with the encouragement from my beautiful wife, we both joined in April 2015.  Fukumoto Fitness reignited my passion for exercise and created an interest in nutrition that I had never had; which has lead to a weight loss of over 40 lbs so far (check out my Progress Not Perfection Story HERE), as I continue to work on improving my nutrition habits every day.  I still have a love for lifting heavy, so I am so thankful Fukumoto adds in the cardio that I so desperately needed but was not adding to my fitness plan.

My Family

img_1271My family consists of my beautiful wife Andreina, we’ve been married for three glorious years and have two amazing children, Danika who is 17 and Nicolas who is turning 15 in December.  They keep us busy with their school, activities and work schedules.  We also have 2 adorable puppies, Rocky and Tango who are both 3 years old and keep us moving in the house when we are lucky enough to be home.

Life at FF

Since joining Fukumoto Fitness I have completed my Level 1 & 2 KB courses, and I have attended KB Club regularly since.  I also participated in the 2015 and 2016 Dirty Donkey Mud Run, as well as the 2016 FF Winter Games.  As an active member of FF I have enjoyed being a part of other extra activities such as the 12-month FF Nutrition Coaching Course (powered by Precision Nutrition), OCR training, Member Appreciation nights, Pumpkin Charity Workouts, Burpees for Romania, Rocktape Workshop, Flexible Steel and Warrior Fit…so basically almost anything FF has to offer, I’ve been lucky enough to attend and learn from it!

2015 Pumpkin Charity Workout..l

2015 Pumpkin Charity Workout! (don’t worry, this is not my normal attire for coaching)

2016 Pumpkin Charity workout...don't worry I smile a lot more than this guys!

2016 Pumpkin Charity Workout…don’t worry I smile a lot more than this guys!

I have surpassed many of my goals while at FF; I have been able to do a one armed pushup, accomplished a TGU with the white Kettlebell (only for a 48kg bell to show up a couple months later), and squat to press overhead with the largest bag.  Also, just being able to complete a full 20 minute tornado for me is a huge accomplishment.  These are all things that when I walked through the doors for my first workout I would have thought were impossible.

I am currently working on my pull-ups, I have a long ways to go, but just like all the things I mentioned above, I know this is possible and it will just take time.  In order to accomplish them I am working hard on my body composition with the help of FF Nutrition Coaching. As well, I purchased a pull-up bar for home to practice, and every day after class I work on the next progression.  I am also working on my cardio to improve my limited lung capacity.  But even though I believe this is impossible to do today, the ultimate goal for me is to be able to do a TGU with the BEAST (48kg) kettlebell.  My wife Andreina (AKA little beast – approved by her to say!) is also a future TGU progression (ever see a human TGU?) so that is a fun goal too.


These days I enjoy playing tennis with my family (a round of golf and playing recreational hockey. I love going for rides on my motorcycle and taking anyone that will come with me.

My Goals With Coaching

I am so excited to join such an amazing group of individuals that each bring their unique gifts to the team, and I am hoping to be a person that you may be able to relate to as I’ve had many struggles and also victories in my pursuit of better.  I will be finishing up several coaching courses in the next few months to make sure I am up to date completely with the high standard set at Fukumoto Fitness. I have years of experience coaching people and am excited to utilize this skill in such a dynamic and passionate environment. I have set and accomplished many goals with how I feel, look, move, and perform and I’m excited to help you (members of FF) do the same. I am a very positive and energetic person and I look forward to finding out what is important to you so please don’t be a stranger and say hi!

Thank you Keith for sharing and we are thrilled to have you on board. There is a very long and thorough process to be considered for our coaching team and we take much pride in only hiring the right people. We believe in you and that you are an amazing fit for our community!

On Saturday October 29, Fukumoto Fitness hosted its 7th Annual Pumpkin Charity Workout (for Mental Health)!


It was a fantastic time and we wanted to give some photos, videos, and details to show how everyone made a difference and had a great time!

WHY: mental health still carries a stigma. this is not acceptable. many of us and loved ones struggle with mental health issues and often suffer in silence and shame. this event helps bring awareness to this issue. exercise is one excellent way to help manage mental health issues!

WHO: we partner with Anxiety Disorders of Manitoba (ADAM) as they are a small organization that really needs funding. they provide peer support groups and resources to people in Winnipeg to help manage their mental health.


WHAT: dress up in costume, grab a pumpkin, workout, sweat!



Workout Participants: 78

FF staff on site: 6


MONEY RAISED: $2848 (a new record!)

These funds came from entry into event, extra donations for event attendees, donations from FF members who couldn’t attend event, and $5 donation per new person from FF

First-Timers to FF: 25

# of Pumpkins: 50


People to Thank:

All participants and especially the FF members who brought out buddies!

New people who had courage to come try it out and have fun!

Mary and Sangeetha from A.D.A.M who told us about what they do.

CJOB, The Herald, and Ace Burpee Show who promoted the event.

Prize Donors: Unruh Real Estate, Two Rivers Chiropractic, Andreina & Keith Holliday (with RBC), and Freshii on Corydon.

Pumpkin Donor: Niverville Homegrown farm (check out on Facebook!)

The entire FF staff team!


Thank you for having a great attitude and helping this event be incredible each year. We look forward to next year and hope you’ll come back for more energy for this important cause.


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!

Participate in our next Group Orientation and Get Your Free Jump Start Experience