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Fukumoto Fitness is hosting its 6th Annual Pumpkin Charity Workout!

What: A fun, full body workout using pumpkins for ALL FITNESS LEVELS to make you feel good and in honour of those who struggle with mental health!

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Cause: Raising awareness and funds for mental health, specifically ADAM – Anxiety Disorders Association of Manitoba)

Goal: 80+ Participants and $2000+!

Date/Time: Saturday October 31, 930am (please arrive just after 9am)

Location: 50 Burnett Ave. (Fukumoto Fitness facility in North Kildonan)

Bring: Costume, Indoor Shoes, Water Bottle, FRIENDS (this is a bring-a-buddy style event!)

Cost: $15 Cash (100% donated by Fukumoto Fitness to the cause) *tax receipt can be given for extra donation of $20+

Health Form: Par-Q+ must be filled out prior to make sure we can keep you safe!

Register: Click HERE

Any further questions? Call 204-282-9507 or email info@fukumotofitness.com

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If you were here for Member Appreciation Night on August 31, you heard many announcements for the rest of the year including the selection of our next coach for our Coaching Development Program (formerly known and the internship program).

Stephanie Hamm will become a familiar face over the next few months and we hope you’ll make her feel welcome as she contributes to our community!

This year she has already completed (save for one final exam) the Certified Functional Strength Coach (CFSC), Functional Movement Systems (FMS), CanFitPro Personal Training Specialist (PTS), and First Aid/CPR courses!


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I had a lot of energy as a child. I remember spending hours skipping on my front sidewalk or kicking our beloved Nerf soccer ball against the screen door of our house until it essentially disintegrated. I would ride my bike through the entire Assiniboine bike path multiple times per week during summer vacation and not think much of it. It was something to do and I’m sure my parents were eager for me to expend as much of my energy outside as possible.

Unfortunately, as I got older, I became extremely self-conscious and lacked the confidence to do the things I wanted to do. I was too shy to pursue the things that interested me because athletics did not (and in many way still don’t) come naturally to me.

Instead, I gave up on myself and resolved to allow the genetics that blessed me with a smaller frame carry me through life. I figured that not having to worry about my weight equated to being in good health. So I lived a very sedentary life through most of my teens and young adulthood. Though I felt very unhappy and wanted more for myself, I was too embarrassed and shy to ever venture out from the bubble of safety I had created for myself. I dabbled in a few gym memberships and tried fitness classes here and there but nothing felt natural to me and the atmosphere in many of those gyms reflected an attitude that didn’t fit with my vision of what I wanted in a community of like-minded people.

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After my first child was born, I fell deep into postpartum depression. After my initial diagnosis, I began going for long walks with my son to clear my head. Those walks gradually built themselves into jogs and later runs. I began to look at my health in a much different light. I’d started running with my husband after we got married as a way to be active together but what I discovered after becoming a parent was how fitness goes so much deeper than the physical. It was essentially part of what brought light back into a very dark time in my life. The mental and emotional benefits for me were undeniable.

Getting my CFSC Certification in May

Since then, my confidence has grown tremendously. Not because I’m the best at what I do but because I’ve learned that confidence doesn’t come from being the best at something. Confidence comes from learning to step outside of your comfort zone to try new things. In doing that, I’ve discovered that I am capable of so much more than I realized and I continue to surprise myself with the things I can do. In 2013, I participated in a 12 person, 200 mile relay run through Southern California. I’ve run 4 half marathons and completed a 10k and a relay race while pregnant with my third child. This past year, I participated in a Spartan race and the Dirty Donkey KickAss run; both of which I enjoyed immensely.20150714203519

I started training at the warehouse in November of 2014 and from the first day, I felt as though I had come home to family. I’m excited and humbled to be able to join a team of like-minded people who live out the values and passions that I subscribe to. I look forward to learning from them and being able to pass on my love and passion for what I do to everyone who comes through the doors. Whether you’re stepping into the warehouse for the first time or have been around for awhile, I can’t wait to walk alongside you in whatever phase of your journey you’re in and to offer you all the encouragement, motivation and high-5’s you need to keep moving toward your goals. And if we happen to do a 200 mile relay or a Spartan race together one day, even better!

 


We love sharing the training purpose, reasoning, the art and the science behind the program design each training phase! If you’re interested in that kind of thing, you’ll enjoy this.  We hope you learn as you train so you can be empowered and also continue to see the process in the ‘madness’ and feel confident in it.

What is “SuperBody” Training?

Simply put, this is a hybrid training program between our Body Building training program (which we do 2 times a year) and a version of Super Set training (which we do at least 3 times a year currently).


Review of BodyBuilding Metabolic Training At Fukumoto Fitness

You will be performing multiple sets of same exercise (4 in our case) before a transition period and moving to the next exercise.  This will break down muscle tissue very well and with proper rest, nutrition, care it will grow back stronger than before.  Stronger muscle and more muscle equals more capacity, results, and increased metabolism.

The “TWIST”:

Is that you will be doing PARTNER sets so you actually will have a longer time to rest than usual in this format.  This means:

A) high fives and working with a buddy should provide you with unique motivation

B) the slightly longer rest period you get means you should be much fresher than traditional bodybuilding format. use this to your advantage and keep a high degree of challenge on yourself EACH round.

Strength and Metabolism.  You will be strengthening and building muscle.  Since we aren’t resting too long or using maximal resistance, you’ll also experience cardiovascular benefits.  Amazing!

Great form is key to each round.  Using appropriate “pregressions” and “progressions” along the continuum is also crucial.  It should be challenging to perform the same exercises variation and resistance each round…in many cases unlikely as if you are doing your best effort, you’ll need to scale it back over time.  Slowing down the lowering portion of the exercise, pausing at times, and different variations all increase challenge without even increasing the resistance.  Ask your coach if unsure about what you should do.

Soreness potential is higher.  During the workout and even hours after you may feel fine but this training style tends to hit you the day after or even 2 days after so please prepare for that with walks and movement, water and protein (as well as further proper nutrition), and foam rolling. If you don’t feel sore, that’s great too!

Workout A Simply Put:

You go 30s on an exercise and then high five your partner and they go! You each do this 4 times each at the same exercise before moving on together!

For FULL article focused only on this training Click: BODYBUILDING METABOLIC TRAINING (BMT): Method Behind the Madness

This covers things like: research, why you (women) won’t get “bulky”, and a few other things.


Review of Superset Training At Fukumoto Fitness

What is a Super Set? Is it a set of exercises that makes me feel “Super”? Yes…but that’s not all.  It is alternating between 2 exercises with little to no rest for a set set of reps or time period.  We have tended to use “non-competing” exercises more regularly, meaning ones that don’t work all of the same muscle groups so that you can recover better between rounds. We also sometimes use “competing” exercises as well, which is more along the style for Workout B of this phase!

Example of Non-Competing Exercises: TRX Row and USB (sandbag) Bear Hug Squat

Example of Competing Exercises: Pushups and Burpees or specifically this phase, TRX Row to TRX Row Hold or KB Swing to glute bridges.

There is research that shows more energy is used during and post-workout when using this strategy (click link below) and it is very efficient for using our training time.

Workout B Simply Put:

You’re going to do something through full range of motion (ROM) for 30s before transitioning to an isometric (or ‘holding) position using very similar muscle groups for another 30s.

For FULL  Article Focusing on this type of training Click SUPERSETS TRAINING: Method Behind the Madness

You’ll find more examples, research, and fun facts!


Why Are There 2 Workouts Instead of 3 This Phase?

If you attend FF 3 times a week, you may have noticed that you are going to be training 2 different sessions instead of 3.  Why?

6 Exposures to A Training Session – 4-6 weeks (or exposures) to a training session we’ve found works best for the process of learning, improving, adapting, continued mastery.  Your body and mind will eventually find ways to take short cuts and decrease your chances of ongoing results.

a) MASTERY.  This is the MAIN REASON. We need this to be a higher focus for many of you who’ve been around several months and years.  Just because you are in the gym does not mean mastery is happening.  There is a lot of improvement in form still needed if you are going to continue to get better! We’ll have more time (2 more sessions per workout) to work with you on things like better “hinges” so that you get brought up to next level. Doing fewer things and doing them well is more important to us than doing a lot of things with mediocre quality. This will transfer to more efficient sessions and results for you.

Come to all training sessions (perhaps a goal?).  Come early to training sessions.  You will notice change in mastery of your movement HANDS DOWN.

b) EVOLUTION. – We are always evolving our training protocols (sometimes slightly, other times drastically) and this phase it is true as well! Our experience and “lab time” with you continues to give us more information on your results.  This does not happen if we do the same style each time.  If you feel out of sorts and uncomfortable at times, this is healthy.

c) RETURN TO “NORMAL” LIFE.  [This applies to roughly half of you]. Many of you are coming off of a summer where you had time off, vacations, and many challenges in sticking to a healthy routine.  This program format enables you to get back on track quicker with less things to worry about at once, while still being able to increase your challenges.  If you have been faithful this summer to your goals and you are very much ‘on point’, use this phase to really take it to the next level in terms of your progressions and intensity.

If you’ve made it this far, amazing! Keep working smart and hard (but smart comes first).

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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