Amended schedule next week (We will be closed on Wednesday the 26th and Friday the 28th)

While Bonita goes on a much needed vacation next week, everyone will be in Tina’s very capable hands. If you have not been to class lately, you are missing out on a treat! We have been working with the exercise balls extensively. We will continue to work with them next week, so if you have a ball at home that you are used to working with please bring it in. The routine is more effective when you have a ball that you are used to working with and is size appropriate, but of course there is equipment at the center available for your usage. We look forward to helping you to reach your fitness goals.

Recommitting to Yourself

Well ladies, as of this writing most of you all have been at Freedom Fitness for almost a year. (With that I have to say congratulations because you have made a positive change for yourself, no one else.) If you are like me, you have times where you just don’t feel like making the right choices. You want to eat that Quarter Pounder with Cheese or that piece of chocolate cake. And I hope that you do take time sometimes and splurge on something that you really like. We all have to remember that exercise is a lifetime thing and we can’t compartmentalize it into a short time period. We have to take a daily walk with our health and make more good decisions than we do bad ones. The key is to love yourself enough to do what is right for you which is not always what you want to do.

Making the right decision, we all know what we should be doing. We should come to class on a regular basis – at least three times a week if we want to maintain our fitness level and four to five if we want to improve our fitness levels. Of course, that is easier said than done. The problem is that life happens, the kids start school, you have a deadline at work and have to stay late, the kids are sick, the dogs have to go to the vet – many things happen. This is where exercise sometimes takes a back seat. But what I want y’all to know is that just because you can’t come to the gym don’t let that stop you. Take a walk around the neighborhood. We are all blessed to live in Missouri where they don’t know what flat land is – take advantage of it! There is nothing to work the legs like walking hills. Your butt will stand at attention and thank you later.

I have noticed in the many, many years that I have been exercising is that I have an ebb and flow to my routines. There are months were I am extremely dedicated and will work around everything to make sure that workout happens. Then maybe I get sick and have to take a couple weeks off. It takes time to get back up to par and feel better and have that same energy. I don’t fall off the wagon and say “well if I can’t be as strong as I was two weeks ago, forget it”. No I have to understand that my body has limitations and you have to learn to live within them and slowly work yourself back up. I know eventually I will be back to that fitness level but sometimes my body just needs a break. Allow yourself that break – just remember how you felt prior to taking that break and jump back in. Just remember, it takes time for the body to return to that fitness level, don’t come in gung ho and hurt yourself. Allow yourself time to get back into things slowly and don’t hurt yourself.

One of our patrons, Christine took a break – and let me tell you she took a break from the gym but lost an amazing amount of weight while she was gone. She is proof that you can learn habits and not have to do the same thing always to lose weight. She took care of herself and now is well on her way to her goal. She is a great role model – my low impact guru. Ladies, there is no reason not to do something – we all have things happen that we can’t control so try and control the one hour a day you can. Even if you don’t show up to class do something for yourself – get out and walk, hit the treadmill, pop a video in just take care of yourself.

Remember, even aerobics instructors have lulls in their desire to work out hard – you just have to recommit yourself. Life is ever changing; don’t let life throw you off of the track. Your goals will be met if you keep your eye on it.

In closing, just keep in mind, we all have different body types, we will all meet our goals at different times but we will meet them. Don’t compete against others, compete against yourself. You are the best reason to keep going! If you feel yourself falling off the wagon, let someone know. We have all been there and if someone tells you they haven’t – they are not telling the truth. Anyone at the gym would be more than happy to help you get back up and start exercising again. We are all close here and that is what makes Freedom Fitness a great place to work out – we can talk about our families, our jobs and exercise. So if you need a helping hand, just say something – someone will help you out of your doldrums!

Tina

Congratulations to Gayle, our Fitness Challenge Winner

The conclusion of Fitness Challenge brought immense results for some of the challengers. Our winner, Gayle, lost 20 pounds and several inches. The second place winner, Tahnee, finished closely by losing 15 pounds and several inches. The third place winner, Tara, also did very well. Each of these ladies met the Challenge and have gained a wonderful new outlook on their health which was one of the main purposes of the Challenge. We look forward to continuing to help each of you to achieve your fitness goals.

Work it!

What a wonderful day to continue to reach for your fitness goals. Some of those that have been participating in the Challenge have reached very visible milestones. Congratulations go out to Gayle who has lost 10 lbs! I know that there are several more of you who have the same remarkable results (we can see them), so please share! Not only will it motivate you, but it will motivate your peers as well.

Tina will be teaching class again tonight, so get ready for some sports conditioning and some strong core work! You never know what she is going to bring to the table, but you better believe it is going to be a great session!

There is still a month and a half left in the Fitness Challenge. If you have not joined yet you have plenty of time; and for those of you who are not seeing your maximum results, you have time to turn things around!

As always, we are here to help you help yourself to become a better you!

Lunch with Bonita

We are in the fourth week of our 12-week Challenge. By now you should be seeing some significant changes, if you have been following the program. If you are not seeing the results that you thought you would at this point and you have been doing everything exactly as you have been instructed to, please let us know so that we can make some adjustments. If you have been freestyling a little bit, you still have time to get back on track!

This Friday, April 25th we will have our first lunchtime workout with Bonita. We will meet at the Daughtery Bowling Center in Fort Leonard Wood at noon. The session will run approximately 40 minutes allowing for plenty enough time to shower either across the street at Davidson Fitness Center or at your office if applicable.

To those who are not in the Challenge don’t get left behind! Why not join today? There is plenty of time left. We look forward to continuing to assist you in reaching your goals.

Challenge: something that by its nature or character serves as a call to battle, contest, and/or special effort

What a wonderful turn out we had last night! The energy was fantastic and it seemed as if everyone was truly giving it their best. It was also nice to see some of the new faces, hopefully they will continue to join us as we all reach to obtain our own physical fitness goals. To the ones that have been out for a while, welcome back!

Just a reminder that everyone that is participating in the Challenge will have the opportunity to have an extended class this evening. Please do not view the additional set as an option. You joined the Challenge for a reason and we are here to help you succeed… but you have to make the sacrifice to do so. A Challenge is something that you can’t do easily and at times may not be comfortable. You have to strive to push yourself when you think that you have nothing left to give. Our hopes are that at the end of the Challenge (June 30th) you have reached your personal best and continue to live fit, free and fantastically!

Making it happen

The Challenge is in effect and going strong! Several of you did your weigh-ins on Monday and are seeing positive results. We would like to congratulate those that are sticking to the program and reaping the benefits. We would also like to encourage those that may not be doing so well to take full advantage of the program. If your meal plan is not working out for you please let us know so that we can do some adjustments. We are here to assist you in achieving your fitness goals, but we need your help, commitment and drive in bringing it all to fruition. There is still plenty of space and time available to join the Challenge. Stop by today to reserve your spot!

We will be having an additional 30 minutes of class on this Thursday, April 16th for all Challenger participants immediately following our regularly scheduled aerobics class.

Saturday's class

Do not forget that our first Saturday class for participants of the Challenge will be held tomorrow at 10am. We will meet at Freedom Fitness Center and proceed from there. We are excited about the additional classes and know that they will benefit you in your fitness goals. If you haven’t signed up for the Challenge, but still want to participate you can join Monday through Friday from 5:30pm to 6:30pm (or tomorrow, April 4th). The cost is $100 for the 12-week Challenge and does not include the monthly fees for the aerobics classes, currently only $25 per month. Make yourself a priority in your life and start feeling fit, free and fantastic!

Saturday, April 4 at 10am

Participating in the challenge? Then you know that our goal is to complete a total transformation on your lifestyle. This includes eating properly and having a proper fitness regime. To assist you in achieving your goals we will hold our first (weather permitting) off-site class. We will meet at Freedom Fitness Center and proceed from there. We are asking that you arrive early so that we are able to complete the entire routine that we have planned. If you are not a challenge participant yet, what are you waiting for? There is plenty of space and most importantly support available. Stop by Freedom Fitness Center to sign up today!

Share your experience

Found a new recipe? Remedy to your throbbing joints? This is your forum to share with everyone what is or is not working for you and to receive tips on what might work a little better.

Registration extension

Today we had a wonderful turnout for our Fitness Challenge that will begin on Monday, March 30th. Due to the overwhelming response, we have decided to extend the registration. We will begin immediately after Monday's class at 6:30pm. You do not want to miss out on the transformations that are going to take place! We look forward to seeing you.

Freedom Fitness Challenge "Because it's not only about weight loss, it's about fitness"

REGISTRATION IS SATURDAY, MARCH 28TH STARTING AT 9AM.

Our Fitness Challenge begins on 30 March through 30 June. This 12-week challenge will require mandatory weigh-ins and body measuring at Freedom Fitness Center. At the end of the challenge, prize(s) will be awarded to the participants who have lost the most weight. Prizes will also periodically be given.

Freedom Fitness Center encourages participants to eat a healthy level of protein, fiber, carbohydrates and calories each day. By entering this challenge, you will learn the benefits of good nutrition and exercise. To assist you in your journey of reaching your fitness goals, you will receive a customized diet plan and will receive special training in addition to the Monday through Friday aerobic classes.

The price of the challenge is $100. Registration is THIS SATURDAY, March 28th at 9 am at Freedom Fitness Center, Lincoln Plaza, Old Route 66 Suite 105, Waynesville, 65583.

(Don't worry if you can't make it on Saturday to register. Just stop by the center Monday-Friday from 5:30 to 6:30 to start being fit, free and feeling fantastic!)

Have you heard the news?

Summer is right around the corner... June 20th to be exact. Everyone wants to be fit for the summer to wear that special little summer dress or maybe tank tops for the men to show off their newly formed muscles. It is pretty traditional to make the resolution to be fit by summer, we are here to help you achieve your goal. Consistently working out and eating right for the next few months will definitely put you where you want to be whether it is in a smaller size, firmer body or simply maintaining the figure you have. We can't help you if you don't do your part by attending class. It is never too late to start. At Freedom Fitness Center you will receive the support that you need to actually DO IT this time. The instructors and participants in the class will assist in motivating you and being that extra push that you need to keep going. If you are waiting to start on the ever elusive Monday, don't. Don't let the fact that you may not have worked out in a long time to prevent you from coming out and joining. Our clientele is very diverse and there is sure to be someone that you can identify with. Monday, Tuesday, Wednesday, Thursday or Friday... take one hour and do something just for you. Forget about your obligations, problems, kids or responsibilities and just make yourself a priority for once. You won't regret it!

Wearing the correct footwear in exercise

The correct shoes can make a tremendous difference in the quality of your workout in terms of having the correct support and body alignment for the activity. Correct support will enable you to freely move and not have to suffer from adverse affects of each movement. For running we need the correct running shoe that fit our feet, every running shoe is not the same, different shoes fit different feet. Thus, when shopping for a running shoe be careful to get one that is right for your particular feet and walking pattern. In Aerobics we need support for shock absorption, lateral movement and foot control. The shoe should also be light weight for easy movement and transitioning. There are several good aerobic shoes on the market, but again like running shoes, get the one that is best suited for your foot. It is extremely important to choose what is comfortable and supportive. A suited aerobic shoe can mean the difference in knee pain, back pain, shin pain, foot pain and hip pain as well, because it is all connected and one certainly does affect the other. We want the best out of our workouts at Freedom Fitness Center and I believe that we can accomplish this by having the right tools we need. So come on everybody, lets get fit and be injury free and have a blast doing it by wearing the proper footwear.

Bonita,
Freedom Fitness Center, Founder

Monday, February 16th

Due to the federal holiday on Monday, February 16th we will be closed. We look forward to seeing you on Tuesday!

Thursday, January 29th

Yes, we will be open today! Come on out for a fantastic aerobic workout.

Wednesday, January 28th

Once again we will be closed due to the weather, but don't let that stop you from exercising. Pull out some of those old exercise tapes that you have. Or, better yet go outside and play in the snow by having a snow ball fight, building a snow man or shoveling the walkway. Depending upon your weight, you can burn over 500 calories/hour doing these activities. We hope the roads will be clear enough by tomorrow to resume class.

Tuesday, January 27th

Due to the inclement weather, we will be closed tonight. But, don't let that keep you from working out. Try to take a few minutes and do some of the techniques that you have learned in class. See you Wednesday!

Monday, January 26th

YES! We are having class tonight. Hope to see you there!

Friday, January 23rd Closure

Due to events beyond our control we will be closed on Friday, January 23rd. We will reopen on Monday, January 26th at 5:30 pm. If you haven't had the pleasure of taking one of Bonita's classes, get ready! Certified in physical therapy, she not only ensures that you have a great workout, but she makes sure you are doing it properly. She frequently walks around the room and gives one-on-one instructions so that you get the most out of your workout. Stop by and give us a try... you won't regret it.

What to eat, how to eat

One of our goals this year is to ensure that everyone begins to lead a healthier lifestyle not only through exercise, but also by eating properly. To assist you with this, we will begin to offer monthly nutrition classes. Our first class will be held on Saturday, January 31 at 10:00 a.m. Join us for information on importance of a healthy balanced diet. Please provide us with specific questions in advance by either commenting to this post or email us at freedomfitness1@yahoo.com.

Health Benefits of Exercise

Millions of people all over the world have discovered that exercise is one to the most important keys to achieving complete success in their physical, mental and spiritual well being as they progress in today's society. Whether by personal experience or knowledge acquired through being more educated on the subject, the health benefits of exercising the human body has a powerful impact on the quality of the way people are living today.

Using exercise to improve the quality of life is becoming a high priority in the lives of many. This is good news because exercise has a vast abundance of health benefits, which are available to anyone who will decide and, I emphasize decide, to place it a high priority and use it as a vehicle to improve who they are and what they can become in life.

The human body is meant to move. It has at its disposal the ability to be polished and behave like a well-oiled machine if it is properly treated. Exercise gives it one of the key elements to using it to its full potential. All of the benefits of exercise make the body function at full capacity, with outstanding output and fantastic results of life satisfaction.

Let's decide today to live fit, free and feeling fantastic.

Bonita

Don't miss out

Tonight was a wonderful class filled with inner thigh workouts, muscle toning/building and most importantly comradeship. After whipping through our workout with Tina we got a chance to share our goals and resolutions during our cool down. Although not everyone spoke out verbally, there was a lot of head nodding in agreement at what others were saying. This is what makes Freedom Fitness Center what it is. A place for you to literally lift the weight off of your shoulders and escape the world for an hour a day. The clientele is of such a mixed variety you can't help but to find someone to identify with. We support one another, and share our trials, tribulations and triumphs. Do something just for you and stop by.... you won't regret it!

Make it happen

This first step in fitness is the decision to make yourself a priority. Give yourself an hour at least three days a week and you will see a world of difference in your attitude, fitness level and your clothes!

Remember, we are all in this together – find a friend to join and commit to taking care of each other in case one has a reason not to exercise.

Rome wasn’t built in a day – you can’t do ten push-ups until you do one. You can’t lose 50 pounds until you lose 1 pound. Fitness is for life not for a month! It all begins with the decision to take that first step into Freedom Fitness!

Tina

We can do it!

We just completed our first week of work out sessions in the New Year. It was wonderful to see so many new faces, but we were delighted to have our regulars return that began this journey with us in October. This year we'll offer weigh-ins, body measurements and photo documentation to give you an accurate assessment of your progress. We are excited about these additions that will assist in helping you to obtain your goals. We are here to help you on your journey. This forum will allow you to communicate with your peers and assist in giving us the necessary feedback to continue to provide you with the tools that you will need to succeed. Please leave us a comment and let us know you were here.