• Upcoming Events: -12/4/2015 CFP's Holiday Party! -1/1/2016 The CHALLENGE! 
  • Member of the Month: Meet Alex and Gillian! 
  • Too Healthy Not to Taste: Homemade Healthier Holiday Cookies 
  • Equipment Review: "The Grippers" 
  • Article of Interest: "Practice, Performance, and the Mentality of the Old-Time Strongmen."
  • CFP's Winter Read: Stay Tuned, we've got a GIFT for YOU!
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CFP's December Newsletter!
Constant Forward Progress
Upcoming Events! 

CFP's 1st Annual 

Holiday Ugly Sweater Party!

Who:  CFP Members and their children, friends and family are ALL invited!
What: A time to gather, meet and get to know your CFP community.
When: Friday December 4th, 2015 from 7-9PM
Where: CFP’s address: 25030 Parkway Ave. Suite 100 Wilsonville, OR. 97070
Why: Holiday Ugly Sweater Contest: Sweaters will be judged on their level of ugliness,*Ugly sweaters do not need to be themed after any particular holiday, all are welcome*
How: Dinner will be catered by Baja Fresh, bottled water and other tasty holiday beverages included! We will be hosting a friendly game called the White Elephant Gift Exchange, if you choose to participate, here are your instructions:
1. Bring a gift to exchange, can be new or used, but have a valuation of no more than $5.00. A wrapped gift provides an even better surprise!
2. Two exchanges maximum before a gift becomes "frozen" and unable to be exchanged!
3. Participation is optional, but you probably won't want to miss the fun!

Please RSVP to Megan: or text/call 503.779.5297

**It's not too late to RSVP, we will have FREE food
& great company!

The Challenge.

Introducing The CFP's Challenge:
*Do you want to LOSE MORE BODY FAT, while still getting stronger? 


*Do you want to have MORE ENERGY, and improved performance at work, life, and in the gym?

*Do you NEED some motivation?* 

*Do you struggle with knowing WHAT TO DO, WHAT TO EAT, or HOW MUCH TO EAT?*

*Do you feel like you know what to do, but need help IMPLEMENTING HEALTHY HABITS?*

*Do you want more ACCOUNTABILITY

*Have you struggled with change in the past because of MENTAL BLOCKS or BELIEFS that were getting in the way?*

You're in luck, we're here to help...


Who: Someone who is ready to take their fitness journey to the NEXT level and is for READY for change NOW.
  • A 60-day challenge to eat right, exercise inside & outside of the gym, to create & reach your written goals. 
  • Goals can include: Losing body fat, reducing weight on the scale, increasing exercise frequency, setting new personal bests, etc. 
The CHALLENGE includes:
-Kickoff Party, Half-Way Party, and End-of-Challenge Party

-Two group coaching sessions (1 at Kickoff Party, 1 at Half-Way Party: Each session will include Principles of Fat Loss and Mental Strength Training Techniques to unlock and enhance your results during the challenge.

-Body composition tracking (optional, but recommended): Body fat percentage measurements taken at Kickoff Party, Half-Way Party, and End-of-Challenge Party

-Before,Half-Way, and After Photos (optional, but recommended): Photos taken at Kickoff, Half-Way, and End-of-Challenge Party 

-Group "Aerobic Conditioning" Class, Saturdays @8:30am-9:30am for Challenge Members Only! Class dates: January 9, 16, 23, February 6, 13, 20

-"Open-door" policy to email Bret or Megan with nutritional questions any time you need. (1:1 nutrition sessions are available for an additional fee.)

-VIP access: Access our exclusive Challenge Group Facebook Forum, where members can post questions, encouragement, and successes and let their fellow challengers know what they're achieving!

-Accountability: Reminder emails, daily results tracking guides, food logs, and healthy recipes are all included, as well as encouragement from other participating CFP members!

-How Much?: $99.00 for one, $50 for any additional family members who pay on the same card! This includes all of the above, including two coaching sessions, six intense fat burning aerobic conditioning sessions, body composition measurements, before/after photos, and some fun parties to celebrate your results and accomplishments!

Where: CFP's address: 25030 Parkway Ave #100 Wilsonville, OR 97070

  • Kickoff Party starting January 2nd 9:00-10:00AM
  • Half-Way Party January 30th AM 9:00-10:00AM
  • Final Challenge Party February 27th 9:00-10:00AM

How: To sign up, please contact Megan at

We will need at least 10 members to participate in order to launch this Challenge! Let's encourage one another to push past our fears and increase our limits and start 2016 off with a BANG!
Members of the Month! 
Meet Alex!

We've chosen Alex because of his determination that has inspired the both of us. We are constantly reminded by Alex's work ethic that even our "newbies" can accomplish great things when they put their minds to it! Alex has shown us once again how exciting this process can truly be, and how much of a change it can provide in one's life! Here's a little bit more about Alex:

*How long have you been strength training at CFP?

I have trained with Bret and Megan for a little under 3 months.
*What is your proudest accomplishment so far?
There have been so many accomplishments while working with Bret, but my favorite is that I'm seeing and feeling the difference in my body. I'm able to feel these muscle groups we've been working on, and that's been rewarding all in its self.
*What are your current goal(s) you'd like to achieve in the next 3 months?
My primary goal is to meet my weight goal of 200 pounds. Only 12.6 more pounds to go!
*What is one goal you'd like to achieve over the next year?
I get amazed at all of the things that other people can do, from headstands to double single-legged dead lifts. I want to do those things too! Ultimately, I would like to achieve C rank (or better) on all of the Hall of Fame exercises by the end of next year.
*What is your favorite cheat food, drink?
My favorite cheat food is taking a banana, slathering crunchy peanut butter, dumping a mound of sweetened coconut, and topping them with a handful of dark chocolate chips.
*Most "love it or hate it" exercise?
I love the challenges that the ropes present.  At first, I approach them with a lot of confidence as if they were trivial, but by the end, I'm exhausted.  I tell the ropes that they've won this round, and I'll be back for more.  It's a fun cycle!
*How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week?
I strength train at CFP three times a week. For the remaining four days, I use Fitbit to challenge myself and my coworkers to be active by taking walks and going on runs. We frequently have competitions to see who can take the most steps in a day or over the weekend.
*Which habits do you most attribute your continued success to?
The biggest contributor is having fun while exercising. Bret and Megan make it really easy to have fun at CFP, while Fitbit has helped keep me active outside the strength training.
*Favorite ability you’ve gained from your training?
I've never been able to run without having pain in my shins, now I'm able to run for ten minutes without feeling any pain in my legs.
*Anything else you would like to include about yourself?
When I am not being active, I enjoy playing the piano, playing computer games, and spending time with my apartment buddies.  I have been playing the piano for a little over three years, and it is easily one of my favorite creative outlets. I also wanted to especially thank those who have helped me change my life from being unhealthily sedentary to eagerly active. Bret and a handful of others have been instrumental in this process!

Meet Gillian!

We've chosen Gillian as our female member of the month for many reasons. The first being her work ethic. She works hard, every single work out. Gillian is always open-minded to trying new things, even the oddest of exercises she gives it her best shot! Here at CFP we strive for constant forward progress, and Gillian has proven our philosophy to be true. She is consistent in showing up and continues to push herself as she gains more strength and more abilities every single session here at CFP. Here's a little bit more about Gillian:
*How long have you been strength training at CFP?
I started training in January 2015 when I found that my regular running and biking routines were getting stale and although I was not getting any worse, I was not improving and it was really hard to put forth the effort to stick with it.  Being someone who was used to primarily training alone,  I wasn't sure if I would like going through a routine with others, or going to a gym at all.   It really surprised me how CFP can be a place to look at the board and get in the zone to do your own thing, and a place to support and rely on the support of others.  Even on the worst days, Bret smiles you through it and puts your goals and progress in perspective. 
*What is your proudest accomplishment so far? 
Well, I am pretty proud that I can stand on my head without any assistance, but really my proudest moment is that I can actually do more than a few push ups- both knee and half ones.  I hate the lacrosse ball, but each time I touch my nose to it without cheating up it helps me know that I am making progress.  I am sure that Bret would have a good roll of funniest training videos if he took photos of my first attempts which really looked like staring at the floor and then doing the inch worm.
*What are your current goal(s) you'd like to achieve in the next 3 months?
I want to be able to crow stand without fearing falling on my face and I would love to master the single leg dead lift with some fluidity.  And, it will be a good day when I do not need a reminder to pack my shoulders and avoid hunching!
*What is one goal you'd like to achieve over the next year? 
Well of course I want to make it on the wall of fame!
*What is your favorite cheat food or drink? 
Coffee and a good carb, the perfect chocolate chip cookie maybe!
*Most "love it or hate it" exercise?  
Love it: I love the kettle bell swings when you get in the flow, I love the challenge of a personal record and looking at a weight that seems impossible and you clean it. I love the challenge of getting through a complex move like the Turkish get up- something that when Bret told you it was possible you just laughed and then it became possible with coaching, encouragement,  a little will power,  and maybe a little breathing thrown in there.  Currently I hate the challenge of the handstand and the crow stand- it's a head thing as much as it is a strength thing for me.  And the single leg dead lift still haunts me a little when it appears on the board.
*How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, 
# times per week?
I train 3 x per week at CFP.  On the side,   I bike commute as much as possible and am currently training for the Shamrock 1/2 marathon.  In addition to my training plans, I have lots of children in my life and a active dog who remind me not to sit still for too long.

*Which habits (pick 1 or 2) do you most attribute your continued success to? 
Get up and get going.  Train early and get it done before you talk yourself out of it. Every once in a while make sure to take stock of where you have been and where you are going.  One day at a time.
*Favorite ability you’ve gained from your training?
Well I have abs, not of steal,  but at least I know they are there.  And, I have accomplished goals I never knew were possible with weights I never thought I could lift.  As much as I love the pink bell I haven't had to use it in a while.
*Anything else you would like to include about yourself?
I like being more balanced in my approach to fitness- a little strength training, a little endurance training and some good warm up and stretching routines to rely on.  Most of all I like how Bret and Megan come alongside you to support your goals and push you when needed and encourage you to keep coming back.  It is the perfect mix of training and support for me. 
CFP's Equipment Review:

The Gripper Glove 
click here to visit Amazon!)

In search of something to help your grip? Want to keep those hurtful callouses from returning or keep them from getting even worse? Tired of constantly having to adjust or put down your kettle bell because your hands are slipping? Our clients convinced Bret & Megan to try them, and we have to say, we love them too! (Especially in hot pink!) Here are some reviews from REAL clients who have used them in their own workouts and we couldn't agree more. Interested? We were too. Give them a try!
"They protect the pads of my hands, so I no longer get the callouses I used to. They also help my hands to grip better than the chalk ever did."
--De Ann S.

"The gripper glove gives my hands a stronger grip and keeps my grip from slipping when I'm trying to hold a kettle bell, and therefore my workout doesn't suffer."
--Tammy B.
Article of the Month

This month we're choosing to focus on an article that echos what we tell to our clients who want to push to the absolute limit every set and during every work out. At Constant Forward Progress we always encourage clients to try leaving a little bit of energy and effort "in their tank!" Click HERE to read an article that shares our values! Let us know what you think.
Too Healthy Not to Taste: 

Healthier Holiday Cookies!

In an effort to provide your guests with treats and yummy desserts this holiday season, we've tried to offer our "healthy" version of the good ol' Chocolate Chip Cookies. Give them a try and let us know what you think!
-1/2 Cup Coconut Oil (melted)
-1/4 Cup Granulated Sugar
-1/2 Tablespoon Vanilla Extract
-4 Eggs
-1/8 Teaspoon Salt
-1 Packed Cup Coconut Flour
-1/2 Cup Shredded Coconut (optional)
-3/4 Cup Dark Chocolate Chips
   Mix coconut oil, sugar, vanilla and eggs. In a separate bowl mix together salt, flour, coconut and chocolate chips. Mix altogether. Form into small cookies on lined pan. Press the cookies down to the size you wish, they will not flatten out during baking! Bake at 375 degrees or until lightly browned.
Wall of Fame Update!

*Leaha W. has achieved
45 Knee Pushups, besting the C Standard goal of 40 reps!*

*Our coach, Bret H. has also achieved some fame of his own! Take a peek on the wall and congratulate him!*

-What goals are you working towards? What steps do you need to take to reach your goals?
CFP's Winter Read:
As a special thank you during this holiday season CFP has a special gift for you. It's with this gift that we hope you feel yourself becoming stronger, both mentally as well as physically this holiday season. We want to take a moment and thank each and every one of you for supporting our business this year! You make this more than a job, more than a pay check and more than a work out.
Every day we are lucky to serve you! 

We love our CFP members! 
Copyright © 2015 Constant Forward Progress LLC, All rights reserved.

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