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February Newsletter!
In this newsletter you will find the following:

  • Members of the Month: Neal & Beryl
  • The Transformation Challenge
  • Wall of Fame Updates
  • CFP'S Book Read
  • CFP'S Tips for a HEALTHY & ACTIVE lifestyle!
  • Perkville Reminder & Helpful Hints
Transformation Challenge:
COMING SOON!


Our Transformation Challenge will be kicking off Saturday, February 6th at 9AM! If you find yourself wanting a kick in the pants to jump start some change in your life, this is for you!

We will be joining together every other Saturday morning at 9AM, until April 2nd for an Aerobic Conditioning session as a group, followed by an initial and final body weigh-in and measuring for those who would like it. 

    If you're unsure if this Challenge is for you, ask yourself these questions...*Do you want to LOSE MORE BODY FAT, while still getting stronger? *Do you want to LOSE WEIGHT ON THE SCALE? *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? ...If you answered YES to any or all of these questions, then you've come to the right place. We're here to help!

Here are the details:

Who: Someone who is ready to take their fitness journey to the NEXT level and is for READY for change NOW.
What: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 @9-10am for Challenge Members Only! 
-Class dates: Every other Saturday--
February 6th, 20th
April 5th, 19th
Final party March 2nd.
 
-"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

**If you're interested in joining, or rather, if you are willing to "accept the challenge" please contact us by replying to Megan at Megan@constantforwardprogress.com
**If you have already expressed interest previously, please respond ONE more time so we can have a total head count! Thank you!
Give a round of applause, a high five or a butt slap to the following people who have EARNED their way onto the Wall Of Fame board! Your hard work, consistency and determination have paid off. Keep up the good work! #CFP

Congratulations to:
Rick, Reid, Scott, Bret, Keaton, Megan, Erika, Leaha & Kayla!
CFP's Tips for a
HEALTHY & ACTIVE lifestyle~
  • Friends & Family: If you're planning an evening with friends, plan do get UP and do something together. For example, if you're having an evening in, try a dancing or sports related game, either on the TV or out of a board game. If you're trying to find something to do outside, try a game of Pickleball, or visit Sky High Sports!
  • Dinner: Eating a meal together often becomes the middle of any social gathering. Next time, try offering to bring the entree, and bring something you know YOU will feel okay eating and enjoying. Often the main dish is something that you don't want to go over board on, so make sure someone is providing a BIG green salad! As far as desserts go, try creating one that also not too heavy in sugar, you can find a lot of healthy & tasty desserts without sacrificing your progress. Remember, if you plan ahead you will be less likely to run into sticky situations of temptation. 
  • Date Night: Try to incorporate something out of your "normal," for example, try a sport you've never done before, or walk to the store to gather food items for dinner together, or test out a new yoga class together. Being active together will only aid in elevating your mood and overall health. With Valentine's day fast approaching, instead of offering your loved ones lots of sugar dense chocolates, try planning an activity together! Memories are always going to last longer than any chocolate dessert! 
  • Got any other easy, helpful hints that you practice in your daily life to keep you healthy & active? We'd love to hear from you! Send us back a reply to Megan@constantforwardprogress.com and we can share your ideas in our next newsletter. 
Members of the Month!
Our members of the month for February were chosen because of their consistency to exercise. Both Neal and Beryl exercise at least 3 days per week and push themselves to gain strength just by showing up, and not to mention working hard during their sessions! Both Neal and Beryl are long time clients of Bret's and have continued to show the determination of bettering themselves each and every day through their work outs and active lifestyles. It's with great pleasure that we'd like you all to get to know Neal & Beryl a little bit more. 
Meet Beryl!
 

How long have you been strength training at CFP? 3 years
 

What is your proudest accomplishment so far? I am in better physical condition.
 

What are your current goal(s) you'd like to achieve in the next 3 months? Better balance and improved strength.
 

What is one goal you'd like to achieve over the next year? Balance!
 

What is your favorite cheat food, drink? Cookies.
 

Most "love it or hate it" exercise? Ball Throwing (at the trampoline)
 

How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? 3 days, with yoga and walking in between days.
 

Which habits (pick 1 or 2) do you most attribute your continued success to? Consistency.
 

Favorite ability you’ve gained from your training? Stronger and more confidence.

Beryl works on her balance and coordination in one of her more challenging balance exercises, the trampoline ball throw!
Meet Neal!
How long have you been strength training at CFP? I began shortly after CFP began operating.
 

What is your proudest accomplishment so far? Improvements in balance, mobility, and flexibility.
 

What are your current goal(s) you'd like to achieve in the next 3 months? Resolve issues related to back problems.  Stabilize hips and shoulders.  Get back into some more aerobic activity.
 

What is one goal you'd like to achieve over the next year? Probably dealing with the back issue.
 

What is your favorite cheat food, drink? "Extra Toasty" Cheezits!  Crackers will be my downfall.

Most "love it or hate it" exercise?
Push ups....or Knee Tucks.....the list goes on!

 

How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? 3 days a week.  Outside of CFP,  primarily walking and corrective exercises.
 

Which habits (pick 1 or 2) do you most attribute your continued success to? I capitalize on tending to be a creature of habit.  I give priority to the workout sessions and attend very regularly.
 

Favorite ability you’ve gained from your training? Being able to squat down to read the product labels on the lower shelves!

CFP'S February Book Read: Mindset

Mindset by Carol S. Dweck, Ph.D

"Reading about the difference between Growth Mindset and Fixed Mindset has been an eye-opening learning experience for me. It has challenged my way of thinking." -Bret H.


 
Have you had a chance to sign up for Perkville yet?

CFP has previously sent you an invitation email to sign up and start earning points for just working out at CFP, giving us a review or even posting to Facebook about your experience or session! It's really quite easy to accumulate points and before you know it, you'll have lots to cash in!

We have some great rewards available, along with many upcoming rewards like t-shirts, car decals and other awesome CFP swag!

**Please remember to sign up using the SAME email address that you used to create your MindBody account.

Let us know if you have any questions or if you need help signing up. 
Copyright © 2016 Constant Forward Progress LLC, All rights reserved.


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