Congratulations on completing your Undulation program for Fukumoto Fitness Phase 4 2012! Below is the new hot single just released by the MC Fuku-Metabolic feat. Jen-Jen (possibly her last video appearance ever due to rumours of retirement) Lyrics below!

Clap your hands everybody, if you got what it takes

We change it up at Fukumoto Fitness.  We like to undulate!

Day 1

If you don’t know me by now I doubt you’ll ever know me.

I never pull a hammy.  I love the foam rolling.

But I’m not the only one keepin’ it real. When I look round the warehouse, ya’ll be rolling too!

Check the workout today, crushing 30/30s! strength is the focus, getting down and dirty

I love to see the ladies increasing the resistance. They aint getting bulky, they just goin’ the distance

Iso explosive pushups on toes or kneeling.  Hold for 4 seconds then erupt to the ceiling!

Single leg strength with the rear foot elevation.  Add a band to Bulgarian booty preparation

We never forget the posterior chain.  With the body rocking TRX “W” raise!

Which class was the hardest? We took a vote! Mondays on the ballot, check those renegade rows!

Less repetitions but full attendance. Results are magnificent with time under tension!

Get to bed early every Sunday night. So you can stand a chance in the Monday fight!

Day 2 

Now the next class was no walk in the park. But at least the 6am wasn’t stuck in the dark

5 stations, 4 rounds, 3 planes of motion, 2 guns for arms, 1 team with focus!

Wednesdays we all became heros.  Number of excuses : ZERO!

50 seconds work, 10 seconds rest.  No time for water, baby, just time for breath!

The running lunge was real hard to master. Coordination at times close to disaster

Are you sweating or crying, need a hug? Yes please! Right after my overhead shrug.

Pushups with a twist from Cirque du Soleil. And performing side plank in a whole different way

Endurance improved and came to fruition.  You felt fantastic with proper nutrition!

Day 3

Now we come to the last day of the week. We’re all hitting our stride, we’re all hitting our peak.

Today is all about short and sweet. 20 crazy seconds, can you feel the heat?

Single leg squats warm up the hiny, Dig in those heels, now don’t get whiny.

Med ball chops come across the hip. Hold on tight now don’t lose that grip

Battle with them ropes doing 4 full sets. Screaming out loud like its for the Winnipeg Jets

Fridays always seem to go real fast. Wake up on the weekend, it kicked yo ass!

Ask yourself “Did we change it up?” We did some undulation now give it up!

What’s coming next, we’ll never know but we’re gonna bring it every day that’s fo sho!

Rest!

Verse 4 (Nutrition)

Our nutrition challenge went 4 weeks. Trying to have days that were sugar free

Cutting out those drinks that make us fat. That means alcohol! Man what up with dat?  

Protein, produce, H20.  I’m still hungry.  Eat a vegetabo!

This challenge is over but don’t forget. This is a way of life, it ain’t over yet

We welcomed a bunch of new people this phase. Here is the short list given to you name by name: Deb, Thomas, Rui, Sam and Melissa, Henry, Geoff, Lorraine, and Felicia

Get on with recovery, all about quality. A narrow-mind thinks its just about calories

Dial in your meals and set new goals. Getting’ better every day, that’s how we roll!

Thanks for your efforts this month people!

Share this and like this! Keep rocking!

Thanks to the 12 people who showed up to get it done on April 7 at the Fukumoto Fitness Warehouse to support the Arthritis Society

We raised $360 from this event!

Here is a little clip of our day as we cranked a 4-exercise, 48 round metabolic partner circuit with a good adrenaline abs finisher at the end!

Thanks to the Fuku-Members and new people (Barbara, Iris, Tom, and Jason) who attended!

We’ll see everyone next month for our final fundraiser until the fall!

Johnny

Three weeks in, we are still challenging ourselves.  A few thoughts on why I think this is working out so much better than I expected:

I got my own habits down first, felt confident to know what I was doing and lived what I was teaching. This is really important because if you don’t believe it, your kids are not going to buy it! They know you and they will challenge you, trust me on this one. If you feel guilty about not buying them the slurpee, they will know and put up a fuss. If you feel good about not doing it, they have no chance to break you down. It will empower you to do even better.

It is important to remember the 90% rule with kids. They will need flexibility and the assurance that not doing 100% is no reason to give up. We all have temptations and glitches, it’s part of life. Getting back on track after is what counts. Celebrate together in a healthy way, don’t make the avoided food the reward.

With my boys it’s all about what makes them “click”.

For Yannick it’s the helping with food preparation, researching a new recipe on the internet, even setting the table that get him excited.

For Lukas it’s all in the presentation. He likes to assemble things that are laid out for him and he loves the special touch of a lemon slice on the side of a glass or the strawberry on top of a smoothie, or that new food we never tried before.

Is it always easy? Of course not, but it’s well worth it! Yannick’s skin has cleared up and Lukas has lost a few pounds. They both have lots of good energy, not the bouncing off the wall kind… Yannick is still trying to cheat, or at least check if he could get away with it, Lukas is more mature and enjoys the benefits of fitting better into his pants and just overall feeling better. They enjoy a treat every once in a while and are happy with the small size, before it had to be the biggest they could get away with. Getting check marks keeps them motivated. 

They are surpassing my expectations by far and I love that they will now plan their treats and not go for instant satisfaction. If they know they will attend a party they save their treats for that occasion. They don’t start their day with a sugary treat just because they don’t know other options and are looking for that instant boost.

We celebrate with raspberries, mangos and kiwi, fun veggie arrangements and steak! We only used one box of crackers in the last three weeks, we don’t buy what we don’t want to eat.

Is it time for your family to take a step towards a healthier way of life?

I would love to hear your comments or questions.

Barbara Gasser Bohm – 530pm Member

My sons wanted to get in on this months Nutrition Challenge, so we came up with a chart that would make it a positive yet still challenging experience. My goal was to get them used to less sugar in their diet and to give them more independence with packing lunches and making snacks. Yannick also has asthma and excema and I would like to see if this change has any effect on those conditions. Their goal is primarily to get enough points to buy a Pokedex book.

We made a list together of foods that would be acceptable choices for all the different meals, with dinner being my responsibility. Now, whenever they want to eat, they consult the list and check what their options are. They pack their lunches and make sure they have veggies every day. They know we can add foods to the list and we talk about why certain foods are better choices than others.

Nutrition Challenge Tracking

Then Lukas faced his first challenge on Tuesday, with the school outing to Wheelies for the patrols. They were invited to bring money for the concession stand. I asked what his strategy would be, because that doesn’t fit with our plan. He thought about it and decided to use the money to play a game instead (like air hockey). Not sure who was prouder, we both had a huge smile on our face!

Friday was no school, with Yannick’s best friend staying over (it was his friends b-day). The boys wanted to make the day special and we came up with fun activities to stay off electronics. UPuttz Mini Golf and bowling were the places they wanted to go, so we needed to alter this to fit with our active, healthy approach and come up with a food plan since these places don’t offer “our” food. They were super quick with opting for a picnic at a playground for lunch and it turned out to be the favorite part of their day. We tried to climb the ropes together and played cops and robbers, needless to say I was the only parent chasing their kids… At the bowling alley Yannick got thirsty and asked for a slushie. Sorry, not an option. We got nice big glasses of water with ice cubes and straws, they were happy and it was free! Then a group offered them a tray of Nachos, they accepted, but only nibbled on them and then passed them on. Returning home they still had energy to go over to a neighbours trampoline…and I went to bootcamp.

At the Playground!

This is all very different than what would have happened months ago. I would never have been able to keep up with so much activity, neither would they. Changes I noticed so far this week: Yannick is calmer and his skin is not as dry. They have packed all their own lunches and are getting very creative with their smoothies. They are even trying to challenge themselves more by not having any sugary treats at all some of the days. They also check their list of options first and then head to the fridge, they know to find better options there than in the pantry. Hopefully by the end of the month this will have become a routine that will come naturally to them. It is awesome to see them pick up on making good food choices and to make this a family affair. Very proud of them!

Barbara Gasser Bohm (530pm Member)

Fukumoto Fitness is offering a 4 Week bootcamp program to kickstart you into better fitness for the summer!

When: May 21st-June 14

Where: Fukumoto Fitness Warehouse (4-521 Golspie St.)

Days: Mon and Thur from 730pm-815pm

Cost: $119 + gst

All fitness levels welcome.  Come crank up your metabolism, get fit, lose some inches and get stronger than you’ve ever been this year!

We are filling up fast so get a friend and contact us!

Fukumoto Fitness

Refreshing beverage without all the calories and sugar! Perfect for spring, summer, and our nutrition challenge!

ENJOY!

Johnny

Thanks to the 28 people who showed up to get it done on April 7 at the Fukumoto Fitness Warehouse to support the Variety Heart Centre through the Children’s Hospital Foundation.

We raised $1240 from this event! This is a record for us so far!

Here is a little clip of our day as we cranked a 6-exercise, 4 round metabolic circuit with a good adrenaline abs finisher to close things off!

It was awesome to so many new faces in the crowd who were brave in trying something new:

Nick, Tamara, Peter I, Natalie, Pam, Sherry,Peter K, Sandra, Melissa, Michelle, and Alana!

Thanks to Tania for representing the Children’s Hospital Foundation!

Thanks to Barbara and Amber for helping coach!

Thank you to the Fuku-Members who donated even though they were unable to come!

Hope to see you all again soon! This is how we do it!

Johnny

Here is a link to the article I wrote for the Uniter that came out yesterday.

Take care of yourself and schedule your workouts for the week today!

Your New Fitness Appointment!

Thanks to the 30 people who showed up to get it done on March 3 at the Fukumoto Fitness Warehouse to support the Hemophilia Society of Manitoba.

We raised $765 from this event!

Here is a little clip of our day as we cranked a 6-exercise, 4 round metabolic circuit with a good adrenaline abs finisher to close things off!

It was awesome to so many new faces in the crowd who were brave in trying something new:

Anna-Marie, Chantel, Kathryn, Evelyn, Shanna, Wayne, Jamie, Felicia, Lorraine, Kiera, Melissa, Deb, Kathy, and Matt!

Thanks to Kathy and Matt for representing the Hemophilia Society Office!

Thanks to Barbara and Amber for helping coach!

Hope to see you all again soon! This is how we do it!

Johnny

Just thought I’d share a quick email with you from Daphne Cringan, 430pm superstar member who isn’t with us in class these days…but is doing something quite fantastic!  She is doing a 7 day ski trip in Whistler, something she has loved for a long time.   Daphne has gone through injury and challenges and let’s be serious, you need incredible strength, balance, and determination to ski for a whole day let alone 7!

Here’s what her email said,

“Hi. So far so good. 3 good days of skiing and 4 more to go I swear I am stronger than ever and would not be able to keep this up without your Supersets and all. Life is good. Daphne”

Did I mention she’s only 62 years young?

Inspired again to aim higher,

Johnny