Thursday, December 11, 2014

Dec 7th FOOD at Janes

We had a great time learning some easy healthy cooking techniques/tricks from Jane and Jan.  And eating the results, of course.  If you need some websites or cookbooks contact Jane and Jan both.  They had a huge array.
Join us for January's get together at the CFA gym on the 3rd.  A WOD, some insight into our Individual Design programming, and good company.  

Wednesday, November 5, 2014

We had another great time together last Sunday, Nov 2nd.  Good warm up with a partner AMRAP that, as always, feels harder than it looks.  Some new faces were welcomed- Tim and Lach, thanks for coming.

Thanks also to Anna Garrett for leading a discussion of hormones - actions, what happens when they are imbalanced and non-pharmaceutical ways to support our bodies through those imbalances.  Great questions posed and much information shared.  We'll have to ask Anna to lead another get-together as we found many areas we'd like more in-depth information about.  She'll provide some reading opportunities that I'll post on the blog.

Next month is "the eats" with Jane and Tom.  Must have RSVP so they know how many to expect since they are hosting at their home.  Jane will share more information about time, what to look forward to and what to bring.  Dec 7th -save the date!

ForEverFit Asheville classes have begun - M, W, Th from 1230-130....If you are interested, let Dawn know.  If you have friends, family you think would be interested lead them to the Web site -- a widget on the CFA site or search foreverfitasheville1 for details and contact information.

ForEverFit t-shirts will be available by next week for sale.  I'll have a display.  $18/each or 2 for $30

Saturday, October 11, 2014

Had a great get together learning and moving on the 6th.  Thanks to all who came out.
We did a 8 minute obstacle course that was a fun way to get moving and breathing.  Kept me on my toes so I didn't get photos as I had planned.  Next time!

Our discussion centered around our use of Biofeedback Training  - the "Whys" and "Hows".      Clients are still in the learning process so we did some clarifications of the "test/retest" and the purpose:  to learn to push into stressing our bodies without pushing too deep; get our minds out of the way of what our body needs to get stronger and healthier.
       Not pushing begets weakness; pushing too hard (digging yourself into a hole) begets weakness
       No pain, no gain is NOT a correct mindset.
Also I shared some insight into how and why we program as we do.  I have heard folks saying "why would you give me more weight when I only got 6 reps last time?" kinds of questions.  I think this discussion was helpful to the group.   If you have questions let me know and I'll walk you through it.

Sharon Craig shared a brief review of a couple of great books that she's read recently:  "Rules for Being Human" which you will find a synopsis below and "The Four (now Five) Agreements" which the folks in the group who had read thought gave great insight.  (I have the four agreements on my desk top)  Look for both books or ask Sharon to share.

Upcoming meetings:
        Nov 2nd Anna Garret, pharmD, will lead a question/answer all about hormones --that's you too, men!  Please RSVP to this as I'd like us to do a team WOD
       Dec 7th Jane and Tom Hartsfield, all around good people, will host us as their home for a discussion and recipe swap/eating event around Paleo/ Healthy eats!  Again, please RSVP for this meeting as Jane would like to know how many to plan to host.

Enjoy...Rules for Being Human

1. You will receive a body. You may like it or hate it, but it will be yours for

the entire period this time around.

2. You will learn lessons. You are enrolled in a full-time informal school called

life. Each day this school you will have the opportunity to learn what you

most need to know. The lessons presented are often completely different

from those you think you need.

3. There are no mistakes, only lessons. Growth is a process of trial and error,

experimentation. The “failed” experiments are as much a part of the

process as the experiment that ultimately “works”. You learn as much from

failure as you can from success.

4. A lesson is repeated until learned. A lesson will be presented to you in

various forms until you have learned it. When you have learned it, (as

evidenced by a change in your attitude and ultimately your behavior), you

can go on to the next lesson.

5. Learning lessons does not end. There is not part of life that does not

contain its lessons. If you are alive, there are additional lessons to be


6. “There” is not better than “here”. Where your “there” has become a

“here”, you will obtain another “there” that will, again, look better than


7. Others are merely mirrors of you. You cannot love or hate something

about another person unless it reflects to you something you love or

hate about yourself. When tempted to criticize others, ask yourself what

behavior of yours they are mirroring.

8. What you make of life is up to you. You have all the tools and resources

you need. What you create with them is up to you. Remember that

through desires, goal-setting and the right effort you can have anything you

want, but not everything you need. Persistence is the key ingredient for


9. Your answers lie inside you. The answers to life’s questions lie within you.

All you need to do is ask, listen and trust.

10.You will forget all this. You will forget all the above rules unless you

regularly practice some means of staying focused and grounded in the

present. Your ego will continually try to trick you into blaming your past or

becoming anxious about the realities of life.

Tuesday, September 9, 2014

Fall Schedule of Events - Oct 5th 1st meeting

Tis time for fall -- fall into health.  We've taken the summer off for vacations and fun.  Now back to focus -- still fun!  
Our meetings will be the first Sunday of each month beginning Oct 5th at 2pm.  This first will be a get acquainted as we have several new(er) folks as well as WOD and presentation on the biofeedback model that we use.  
Upcoming get togethers will include a talk on 
  • Hormones for both men and women as we age with Anna Garret (our resident pharmD) 
  • Paleo cooking session with Jane Hartsfield (our resident gourmet).  
If you have ideas for future presentations or want to present something yourself please let me know and we'll get it scheduled.  

Hope to see you Oct 5th at the gym.   Mature friends and family interested in health are welcome!

Sunday, May 4, 2014

Small get together today.  Many folks out of town or otherwise engaged on this beautiful spring day.  We did a "block" workout again with DB Push Press, Waiter Squats, DB High Pulls, and DB Thrusters.  Carried our DBs with fat grips --Taxed our flexors very well.
Intimate chat regarding the biofeedback - the attendees were well-versed so shared "war stories" and how it's working for each individual.
Also we decided instead of changing the meet times we'll forgo our get togethers for the summer months when many are on vacations --So next meeting will be 2pm Sept 7th.  See you then!

Friday, April 25, 2014

Spring Fling!

Our first get together of the spring season is May 4th @ 2pm at the gym.  We'll hopefully be outside with a movement appropriate to all.  You know you can always work as easy or as hard as you like, the real benefit is being together, building our community.
 I think we'll talk this time about Factors Affecting Adaptation - - this will blend nicely with learning about the Biofeedback Model -- I'll be able to answer any questions you've had about training with this strategy (unless you are able to stump me) and it's benefits over other training strategies.
As always bring food as you like, water for sure, all your nagging questions, friends, ideas for future get togethers, and suggestions about best meeting times with the spring/summer season here.
See you then!

Saturday, March 22, 2014

I'm delayed in posting review of our last assemblage on March 1.  Grateful for a spring-like day, we participated in the cross-fit open, ForeverFit-style by modifying 14.1 open WOD.  Everyone did a 10  minute AMRAP of Slammers and Box Step Ups.  Got some good sweat on for sure.

Our discussion centered around "when to come to the gym" or when not to.

  • Illness involving fever, vomiting, or intense joint achiness (that differs from usual) are really the only reasons not to come move.  Otherwise when you feel a bug or are recovering from one, come in, warm up, move.  Ask the coach to help you avoid getting overly hot/stimulated but definitely do strength training.  Good stimulant for your immune system to help you fight off the bug that ails you. 
  • Soreness vs pain:  We talked about the difference in insult, irritation, and injury/pain 
    • How proper movements, good sleep, food work toward recovery from each.  Again, the coach on duty can help you adjust in these situations.  Come in, warm up:  if improved or same, keep going.  If worsens talk to Corey or me.  
    • How "resting" hinders recovery
CFA is having a HUGE party 
March 29th from 1130 ish till 2 ish 
in celebration of 5 years of community

Food available, bring friends/family, workout or not, visit and build more community ties. There will be a big bouncy obstacle course if you're interested in playing.
Because of this celebration we'll have our NEXT FOREVERFIT get together May 3rd --
Be thinking about whether we want to change the time of day or day of week for the spring/summer months.  I'm open to whatever.

Hope to see you on the 29th!!