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“It’s a New Dawn, It’s a New Day”

A LETTER FROM RAMI F. ODEH TO ALL OUR MEMBERS (PAST AND PRESENT) AND FRIENDS! April 19th, 2019 Change… Change is EXCITING! Change is INTERESTING! Change is FUN! Change can also be scary, unknown and disruptive. But, ultimately, change is… Inevitable. Some housekeeping first. This letter is super important to me, however, I know that many of you that receive this have just started at FormWell or have been gone for a while and might not even know me so in the spirit of efficiency I will split into 2 sections: 1 – A brief explanation of the exciting changes occurring at FormWell 2 – A longer history and explanation of the ....
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Goal Setting 101

When we take that first step on the path toward a healthy lifestyle change, we may have grand ideas of the immediate body composition we want. The problem is, change – any change – takes time and a steady amount of effort to achieve. What we wish we could have overnight could take, weeks, months and years to achieve. And, in this world of instant gratification, it is very difficult to wait. When you aren’t seeing those immediate changes, it’s easy to give up, but a good trainer will help manage your expectations and teach you to create realistic goals for yourself. Losing 30 pounds in 3 weeks is not only unattainable, but it’s also an unhealthy goal because of ....
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Vacations and Workouts

Whether you are traveling for business or pleasure, it’s easy to derail your fitness routine when you’re not near your local gym. Here are a few ideas to help you incorporate fitness into your travel plans and not lose the progress you’ve made after months of hard work. Do interval training with jumping jacks, pushups, high knees, squats, planks, sit ups, burpees and crunches in your room Check out the hotel gym where you’re staying Find out if any local gyms have free day passes Hike a local trail Rent a bike and go exploring Take advantage of outdoor yoga Climb frames in a local park Indoor Rock Climbing Go for a jog on the beach or lakeside ....
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Rami’s “Keto Journey” | 16 Months In

Who would have thought it? When I started this journey in April of 2017, my goal was to (as it is with all nutritional plans, exercise programs, new equipment, new supplements, etc) “test drive” this plan so I could come from a place of experience and integrity when, and if, I chose to recommend this plan to FormWell Members. Well here we are, 16 months later, and I am still “on Keto” (in quotes as I have modified quite a bit in order to make this a lifestyle instead of just a 90-day experiment. As I was very clear in my first blog, my intention (in addition to the “test drive”) was to improve my performance and overall energy and well being during ....
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Why Meal Prep?

“What’s for dinner?” This dreaded question has plagued the households of American families for centuries, leading to many arguments and even more phone calls to the local pizza delivery company. How much easier would it be to just open your refrigerator and find a week’s worth of healthy, delicious food that’s fully prepped and ready to be eaten? With meal preparation, the answer to the “what’s for dinner” question is right in front of your eyes. By prepping all of your meals ahead of time, you are able to keep yourself on track throughout the entire week. The goal is to plan out all of your meals over the weekend, then do your ....
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Probiotics: Beneficial or Health Fad?

When talking about health supplements you often hear about creatine, whey protein, and fish oil just to name a few. But what about probiotics? You may have heard about them on the Activia commercials but are unsure about what they actually do. Probiotics are live bacteria that can be taken to help restore the balance between good bacteria and bad bacteria in your gut. Antibiotics, preservatives in food, and artificial sweeteners can reduce the number of good bacteria. When the number of bad bacteria outweighs the number of good bacteria in your gut, you may experience a range of digestive disorders. These can include bloating, indigestion, and/or gas. While doctors may recommend taking ....
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Down But Never Out

We all have different end goals from weight loss to strength training to injury recovery as we take steps along our fitness journey. Regardless of your path, I encourage you to understand one thing above all: the difference between a setback and a failure. Do not allow setbacks to completely derail your progress along the journey. Just Don’t Quit If you slip up, lose focus, eat off plan, give in to a craving, binge watch an entire season of your favorite show on Netflix instead of getting in any exercise…that’s a setback. Your choices may not have been in support of your long-term goals, but it does NOT mean that you failed and gave up. Your goals are still ....
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Sleep Recovery

When someone decides they want to improve their health, they first begin with an exercise routine, maybe add in some more cardio or meet with a trainer to help guide them to their weight loss goals. This will be followed by working on getting the nutrition part in check, things as simple as not eating fast food or leaving dessert out of the meal or taking the next step and meeting with a nutritionist to get a plan to follow. Forgotten Sleep While these steps are great and are needed there is always one important element that most people leave out of the equation, and that is looking at their sleep habits. Sleep is often the forgotten but integral part of a healthy lifestyle, ....
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Why “Eating Clean” Is Not Working for You

Eating clean has become one of the most thrown around phrases in the past couple years when people start talking about eating and fitness, but it is unlikely that most people who speak about clean eating really know how to eat clean for their own bodies. People too often associate eating clean with Paleo, Whole 30, and low carbohydrate diets. In reality, eating clean is just a way of saying that one is not eating junk food or prepackaged food and instead chooses to prepare his own food with fresh, nutrient-dense ingredients. The problem with eating clean is that there is a lot of misinformation out there and choosing the right foods for you is not always as simple as eating what somebody ....
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Quick Fix vs. Lifestyle Change

We have become a nation of instant gratification. Thanks to technology, we expect things to literally be at our fingertips at any given moment. Because of this, when we don’t receive the favorable results we’re after, we tend to think it’s not worth it and move on. But change takes time, and in fact, can sometimes take a lifetime. A healthy lifestyle is not something achieved in a matter of moments, that is why it’s a lifestyle. A diet is not a lifestyle it’s a temporary fix for a permanent issue. There will always be temptation to eat, or an excuse not to work out, but when we change our way of thinking and view it as a lifestyle change we’ll see ....
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T Chapman

I'm starting my third month with FormWell and I am really enjoying this! I came from another trainer where it was the same exercises week in and week out. This team does a great job of keeping everything fresh. Yes, the squats and lunges are still there, but there's a lot of other exercises too. Where they really excel is in working with you and your particular pain points to find exercises that work the body part, but protect things like knees and back. As a bonus, there are events off-site like at the park on Saturday morning, or even something that's purely social. I'm well over 70 and keeping strong with the help of Cody and his team.

Peggy Coxen

I love Formwell! Environment is perfect. I am a former college athlete and have been wanting a coach ever since. I am 48 years old and have several past injuries. They are fantastic with working me hard without aggravating those injuries. Everyone that goes there is encouraging and I have never felt judged or self-conscious that I am trying to lose weight and get fit. The environment is overall extremely positive.

Randy Marsh

FormWell is THE go-to gym for high-quality personal fitness. As someone over 50 and with a history of sports injuries, I really needed expert, hands-on coaches that really work with you and personalize the workouts. I’ve lost 60 lbs and having fun while doing it 👍

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