Posts tagged fitness
Marne's Fuse Fitness Success Story!

Hi Fusers!

It’s a new year, and we’ve got our first client success story of 2018! This month we’re giving recognition and praise to Fuse member Marne Sussman. A member since June 2017, Marne has been a force to reckon with, unwavering in her consistency. And guess what consistency gets you? The badge of getting fit, strong, kicking ass and taking names. Boom.

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While Marne has just been here less than a year so far, she has been an awesome addition to Fuse, bringing a healthy dose of determination, power and fortitude, especially when tackling tough to master exercises. Having been a successful, competitive rugby player in her earlier years proves her mental and physical prowess. If you know anything about rugby, it is freaking tough. And Marne applies that same toughness to her workouts. 

After having two kids and holding down a demanding career as a lawyer, Marne was ready to get back into shape. Training hard was nothing new to her, and Marne came in knowing what it takes push herself and hit her goals. Just goes to show, you can take the person out of the competitive athlete, but you can’t take the athlete out of the person. 

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I’ve been lucky, as Marne has been a regular at my 8am Monkey Ninja Bootcamp classes since she started. She has brought a healthy dose of power and hard work to shake up the classes. In just about 7 months, Marne has really tackled her goals, getting fit, lean, and super strong—back into fighting shape! And, a bonus for me—almost every morning she’s taking class, we get a short visit from her adorable daughter with the best dimples you ever did see. So really, it’s a win win ;)

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Here are a few words from Marne herself. Enjoy! :)

I had been thinking about joining Fuse for over a year as I’d been by there many times since my daughter was born. I just finally made the choice to do it and get back into shape. I had gained about 10 lbs after stopping breastfeeding my daughter and my clothes weren’t fitting right so I wanted to try to lose weight, but mostly I wanted to get fit.

The biggest challenge I have encountered has been fitting working out into my schedule. With two young kids and a job as a partner at a law firm in SF it is really hard to make time for classes. I’ve resorted to two 6am classes a week and given up sleep for fitness, but it is infinitely worth it. Continuing to come back is not a problem as the group of people, instructors, and results make continuing a no brainer.

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I’m proud that I can do a pistol squat [single-leg squat]! (on one side only) ☺ Seriously though, my inner athlete is finally coming back after about an 8 year hiatus. I have always been an athlete and pretty fit and one of the fastest/strongest on every team I was ever on, so to start to get back to that level of strength and fitness and remember that my body is strong and that athlete is still there is awesome. I’m proud that I committed to 3 days/week for over 6 months now and I’m trying to figure out ways to get to class more times in the week. The change in my fitness is incredible. I could barely do burpees when I started and could only do maybe 1 pushup from my feet. Now I can rip off a set of 10 pushups and do multiple sets of them in one class. It’s a pretty amazing change and feels great!

My only regret is that I didn’t join sooner! I seriously considered it 3 years ago when my daughter was 6 months old and was just too afraid of the unknown and how out of shape I was to pull the trigger. I should have done it then! So for anyone thinking about joining or considering a new fitness regime, just do it! I wish I hadn’t wasted 2.5 years of fitness!!! It’s not going to get any easier the more time goes by, that’s for sure.

Like I said before, Marne is kicking ass and taking names. Better watch out for this one, it sounds like anything she puts her mind to, she’s not afraid to jump right in, work her butt off, and attack her goals. We love having you Marne, you truly make a great addition to our gym!

Yours in health,

Kristin at Fuse Fitness

P.S. As always, please feel free to contact us by filling out the form below if you have any questions or if you would like to sign up for a free consultation.

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Karen and Sean's Fuse Fitness Success Story!

Hi Fusers!

This month's Member Spotlight is shining down on Karen and Sean, an awesome couple who has been working out with us at Fuse since August 2012. They had been regular, hard-working 6am-ers up until early Feb. 2015 for Karen and late March 2015 for Sean, when they took a hiatus after having their first of two beautiful babies. Fast forward to June 2017, when they re-emerged.....they went from being a family of 2 to now being an absolutely adorable family of 4! 

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They started back up at Fuse doing personal training together, usually bringing in their two sweet kiddos--a smart, fun-loving toddler and a new, super cute baby boy. No complaints from the trainers at Fuse, any time we can get a baby fix we're thrilled!

Both Karen and Sean are in fantastic shape and are doing such an amazing job being positive, healthy role models for their children. Karen's core strength has improved significantly since having both of her children and her body has become very toned, with much more muscle mass. Sean's muscular endurance and core strength have really improved--gotta love TRX training! We love it that the kids get to see their parents working out and living a healthy life! And we are so happy to have Karen and Sean back working out with us!

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Here are a few words from Karen and Sean about their fitness journey and experience here at Fuse:

1) What was your reason for joining Fuse and what were your goals?

We first started going to Fuse years ago, when we were looking for challenging and exciting workouts to add to our weekly routine. For a time, we were both regulars at the 6 a.m. monkey ninja class. Sean thought he was generally fit before he started going to these classes.  He quickly realized that he was not.  He could not get through a class without taking at least one break.  And he thought, on multiple occasions, that he was going to throw up.  Karen kicked his a** every day. 

Despite the hard knocks, we kept it up even after Karen got pregnant and continued into her third trimester. But then we had the baby, and then we had another. While babies are bundles of joy, they don’t exactly make it easy to fit in some workout time.  We felt so busy during that stretch of time, and so exhausted, that going to the gym was just not a priority. We remained active, but we weren’t doing much to build and maintain strength. Our workouts tended to be more haphazard than planned. Karen, especially, felt like she had lost a lot of the strength that she had before kids. And she missed the energy and sense of accomplishment that she used to derive from exercise.

About three months after having our second child, we made an effort to build fitness back into both of our lives. As a Mother’s Day gift, Sean bought Karen a three-month personal training package, with the idea that we would do the sessions together whenever possible and that otherwise Karen would go by herself. Before you say it, Sean knows what you’re thinking.  And the answer is, “Yes, I really bought personal training sessions for my wife as a gift.”  He really thought that was a key part of what she needed to get back to feeling like her complete self.  Sean’s goals for himself include becoming a world champion CrossFit athlete or American Ninja Warrior.  He has not yet obtained either goal.  Karen’s goals were, by comparison, pretty modest. She hoped that we would get stronger and improve our fitness, but mostly was looking for a commitment device – something to ensure that we would work out, that we would work out hard, and that we would enjoy ourselves in the process. 

2)         What have been the challenges you have encountered?

Sean’s half-joking half-serious answer: “handstands.”

Karen’s answer: the physical challenges that come with having two kids in less than two years. Some parts of me feel stretched out, others feel too tight. When I’m busy chasing after kids, it’s easy to avoid thinking about those changes. Working out has made me reckon with them, and it can sometimes feel demoralizing.

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An answer that both of us agree on is that getting to the workouts, on time and ready to go, has been a big challenge. With two very young kids and no family around to help, we often ended up bringing at least one child with us to our sessions. Sometimes this worked out perfectly. The baby would sleep the whole time, oblivious to the sounds of music and slamming medicine balls! Other times, we found ourselves (with the help of our trainers who have been great!) simultaneously corralling an energetic toddler and comforting a crying baby, all while trying to get through a tough circuit of exercises.  Who knew that two-year-olds could have so much fun with TRX suspension trainers?  While that’s a rhetorical question, it turns out that Pascha and Kristin knew. 

3)         What have been your strengths/successes and what are you most proud of?

We are proud that we showed up to every session, even when the childcare piece was complicated. We also are proud of the results we’ve seen after three months – not necessarily in our appearances or weight, because we haven’t been tracking that, but in the way we feel day-to-day. We both feel stronger and more capable. We think we’re now less prone to injury and more able to keep up with our kids.  Sean can complete a class without feeling like he’s going to throw up.  And, ever the optimist, he thinks he’s well on the way to becoming a champion. 

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4)         Anything else you’d like to add…..

We think that doing personal training sessions together has been good for us as a couple, too. Right now, we still don’t do a regular date night, so working out together has been a way for us to share an experience (other than childcare) and to connect. 

 

Karen and Sean, thank you so much for sharing! We love having you guys here, we think your kids are awesome, and Sean, we definitely see becoming a champion in the near future ;)

Yours in health,

Fuse Fitness team

Marni Gonzalez's Fuse Fitness Success Story!

Hi Fusers! This month we're celebrating one of our amazing members, Marni Gonzalez. If I could describe her in one word, in relation to how she is in the gym, I'd say tough. By definition, I mean that she "demonstrates a strict and uncompromising attitude or approach."  When presented with any challenge in class, she always creates a strategy, implements that strategy and then very successfully completes the challenge. Just. Like. That. If you've taken class with Marni, you know that she maintains her strong pace evenly, keeping her focus on the goal. It's quite impressive.

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Having been a member at Fuse since March 2015, Marni has without fail, (unless she is traveling, which is one of her passions) showed up and stuck to her very consistent schedule, for a total of 345 times, logging in just over 300 hours of working out. Consistency and keeping a schedule for working out is what gets results, and Marni has that figured out.

That's just a glimpse into Marni's gym life--as you can see, she is hard-working, disciplined and goal oriented. I'd wager to say that her tenacity probably has something to do with how she became a neurologist. Just a guess on my part :) She has been a practicing neurologist since 2006 and is a senior physician at Kaiser Permanente Medical Group. She also led the creation and implementation of The Memory Center, where she and other team members provide medical and social support for patients with dementia.

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So yeah, in one word I'd say this woman is tough. But since I don't have to only describe her in one word, I'd also like to say that she is incredibly sweet, supportive and I love having her in class. Marni has made a serious commitment to her health since joining, both with her workouts and her diet, and she has really transformed her body. She's super strong, works really hard, motivates everyone and inspires us all. And I love how devoted she is to her family and her faith.

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Here are a few words from Marni about her fitness journey:

"Approaching middle age prompted me to contemplate my future self.  Do I want to be a “healthy” and “active” 65-year-old, enjoying retirement?  Or, do I accept the alternative?  At this crossroad in my life, I made a commitment to get healthier, physically.  I joined Woohoo Fit in June 2012, two months after my 39th birthday and have been working out consistently ever since.  When Woohoo Fit closed in the Spring 2015, some of us former "Woohoo-ers" transferred to Fuse Fitness.  I am so thankful that I decided to do so!  It was a pretty seamless transition for me.  The challenging classes, wonderful trainers, and community of fellow "Fusers" make this place very special. I felt welcomed from the beginning.

"I realized that exercising regularly does not necessarily result in weight loss.  Don’t misunderstand me – I know that it is essential for cardiovascular health.  However, working out three times a week while I continued my undisciplined food habits gradually but surely resulted in a size increase in my clothes!  I also felt I reached a plateau in my fitness level.

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"Fortunately, last February 2016, I committed to a change in my approach to food.  I also increased the frequency of my work outs (from three to four times a week), threw in Monday night yoga sessions with Kelly, and exercised even while on vacation (which I never used to do).  Now, also thirty pounds lighter, I don’t think I have been stronger and more physically fit in my life.

"I am very grateful for the phenomenal trainers who so patiently worked with me over the years at Woohoo Fit and Fuse Fitness – Eva, Kelly, Amy B., Kristen, Pasha, Gail, Beverly, and now Michelle.  My life has forever changed!"

Marni, we are grateful for you and the example you set. Thank you for being such a wonderful and integral part of the Fuse community!

Yours in health,

Kristin at Fuse Fitness

P.S. As always, if you're reading this and interested in finding your own path to success with your health and fitness, fill out the contact form below to sign up for a free fitness consult today!

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Why is good flexibility important?

Hi Fusers! This November, we will be focusing on flexibility at Fuse Fitness. While seemingly not everyone's favorite part of their workout, it's mighty important and many of you could really benefit from ramping it up in this department. Too many of you are frequently complaining about how tight you are and how it hurts to get up from bed in the morning.

This, my friends, is not acceptable. Get to class a little early so you don't skip out on the foam rolling. Definitely at least get to class on time so you don't miss the dynamic movements and mobility work in the warmup. And if you have to leave early, then stop a few minutes before you have to go and do your stretches!! And while you're at it, commit to going once a week to Kelly's amazing Gentle Yoga class on Monday evenings at 7:20pm, I promise, this is an absolutely wonderful way to end your day! Here's a bit more about the what and why of flexibility....

What is flexibility? In simple terms, it means the ability to bend without breaking. However, in regards to fitness and exercise, the definition isn’t quite so simple. Most of us can bend without breaking, however this does not necessarily qualify as being flexible.

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According to the Dictionary of Sport and Exercise Science and Medicine, flexibility in regards to fitness is the range of movement/motion around a joint. This range of motion is dependent upon a number of factors, including the size and shape of the bones, the ability of tendons to stretch, the condition of the ligaments, normal joint mechanics, soft tissue mobility and extensibility of the muscles.

Let me break this down so it’s easier to understand. Range of motion (ROM) is simply the distance and direction your joints can move. The more flexible you are, the better ROM you have, and thus the greater mobility you have. Good mobility is the body’s ability to move with little to no restrictions.

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Why is this a good thing? Because moving without restriction means moving without pain. And for those of us who have suffered through pain caused by tightness, poor mobility and/or decreased ROM, we now know the extreme value in working on our flexibility. Because pain is just not fun.

We’ve all noticed the ease and freedom that babies and children move with. Their little bodies are so pliable, bendy and free from restriction. How many times have we watched our kids move, and wished for the same ability to move freely? To get up and down without any strain, pain or tightness? We all have, and the older we get, the more we wish for this.

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That is because naturally, we lose flexibility as we age. Coupled with the fact that flexibility training is the most overlooked aspect of most people’s fitness routines, we're looking at some pretty tight, often painful, bodies. I get it--when you’ve only got 30 to 45 minutes to work out, who wants spend any of that precious time sitting around stretching? Afterall, isn’t the reason why we’re at the gym to combat sitting around too much? Everyone’s just trying to get the most bang for their buck with the limited time they have to exercise.

However, these things combine to create the perfect storm. Not implementing a plan to work on the decreased flexibility that naturally occurs from aging will quickly lead to pain, strains and restricted movement. Thus, it must not be skipped. So many injuries can be prevented with proper mobility and flexibility training. Some of the other benefits of flexibility training are improved posture, reduced lower back pain and increased blood flow to the soft tissues.

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Our fitness programs always include plenty of mobility and flexibility training. We have all clients foam roll prior to beginning their workout, then we take everyone through a proper warm-up of all the joints. The beginning portion of all workouts is a combination of dynamic moments and mobility exercises designed to properly loosen up the body for the programmed workout. And we finish up the workout by taking the time to stretch out everything that was used. We also encourage our clients to take our awesome weekly Gentle Yoga class with Kelly, on Monday evenings at 7:20m.

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So fellow Fusers, let's work together toward increasing our flexibility! Less strains and pulled muscles, more fluid movement that feels good. Sound good?

As always, follow us on Facebook and Instagram.

Yours in health,

Kristin

HIIT it!

Hey Fusers! Isn't it crazy that January is almost over?! How does time get away so quickly? While I never can quite figure out the answer to that question, what I do know is that there have been lots of awesome, challenging and rewarding workouts in 2016 thus far!

The year is off to a great start at The Fuse--you all have been kicking ass and working really hard! And I know, because we haven't been easy on you :) As you all know, this month's focus has been high-intensity interval training (HIIT) and we have really been pushing the envelope. I remember the first week of the month, and everyone seemed to really be huffing and puffing more than usual through the intervals (especially coming off of the holidays). However, heading into the last week of the month, I can easily say that the focus on HIIT is really showing, and you are all doing amazing! We're at a normal rate of huffing and puffing, and out of the "I'm going to die!!!!" place we were all living at the first week of January. So, great job everyone, the hard work is paying off ;)

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So let's talk about why HIIT works. First off, it's efficient--you truly only need 15 minutes to get in a solid, sweat-inducing workout. HIIT utilizes short (generally under a minute), intense (hence the name) bursts of movement, followed by a short rest interval. Generally it's just enough time to take the edge off and let your heart rate drop a bit, so that you can go all out in your next interval. Because the workouts are short, you can really push yourself. It is proven that just 15 minutes of HIIT is more effective and will have much greater results than one-hour of steady rate cardio. Short and sweet. Who doesn't love that?HIIT1CRSecondly, it's extremely effective for fat loss. According to Eric Salvador, NASM and NSCA certified personal trainer and head instructor at The Fhitting Room in NYC, “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.” In other words, it really ramps up your metabolism, burning more energy thus leading to fat loss. Winning.

loss2Lastly, HIIT is convenient. Meaning you can do it anywhere. Also meaning you can no longer make any excuses. Seriously. Here's what I mean: let's choose 5 bodyweight exercises. We'll make it easy (not easy to do, easy to choose) and go with jump squats, skater jumps, mountain climbers, push-ups and burpees. Remember, I didn't say easy to do. We'll create the interval--30 seconds of all out, balls to the wall movement followed by 15 seconds of rest, 4 rounds total. All in all, we're talking 15 minutes total from start to finish. That's it. Which is why you are going to push as hard as you can. And you're not going to complain about it!! Because it beats running on a treadmill for an hour, remember that!

So Fusers, keep up the awesome work through the rest of January, and start getting excited for our February focus, which will be speed. Weather permitting, we'll have a couple scheduled track workouts, which are going to be fun! And by fun, I mean hard. But in the best way possible :)

Yours in health,

Kristin at The Fuse Fitness

Happy Summer!

Hi Fusers! It's been quite some time that the old blog has been collecting dust! Working towards more frequent blogposts!

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So much has happened at Fuse since last time, so here's a little catch up. Back in March we merged with Woohoo Fit and partnered with owner Eva Bramwell, a good friend of ours. We realized how like-minded our fitness philosophies are, how very similar our clientele and demographic are, and thought it would be a great move to expand and blend our fitness communities. And it has been awesome! We love all the Woohoo-ers and they have truly added to our community here at Fuse.

In April, Pascha and I and our families took a spring break vacation over to Playa del Carmen, Mexico. We went with three other families, all amazing friends of ours who we have met through Fuse. Pascha and I count our blessings on a very regular basis--we have truly met some of the most wonderful friends through Fuse.

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In June we proudly celebrated our 4th anniversary! We hosted an anniversary outdoor bootcamp followed by a potluck brunch with mimosas. This year really felt special and celebratory--we have gained lots of new members, as well as trainers Eva, Kelly and Juliet, all truly wonderful and inspiring.

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So far this summer, lots of our members and clients have been traveling or will be traveling. It's important to remember to exercise while on vacation! Most of us splurge while vacationing (it is vacation after all!), so it's super important to stay active. Whether it's changing up your routine and adding long bicycle rides, swimming, or hiking, or doing a body-weight workout in your hotel room, just move! Don't let all your hard work at the gym fall to the wayside just because you can't come to your Fuse workouts! Here's a body-weight routine to take on vacation:

-Warm-up with a light jog, 5-10min

4 Rounds:

20 air squats

10 pushups

20/side mountain climbers

10 burpees

20 walking lunges

10/side ice skater jumps

You'll get a great sweat going, and will feel so much better about enjoying your margarita poolside later in the day :) Also, if you follow our Facebook page, we share a weekly workout as well as interesting health articles, motivation, and tips to live a healthier life.

Cheers to summertime, health and life!

Kristin at The Fuse Fitness

Super Awesome Sidekicks ;)

Hi everyone :) Hope your day has been good. I wanted to share this awesome clip from my Monkey Ninja Bootcamp with you guys:

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What I love most about this video is my super awesome little sidekick, Anai. By little I mean 5 years old. By awesome I mean she had already completed Slow Flow Yoga earlier that morning, and after bootcamp went to Kung Fu. And by super I mean she's one of the funniest little girls I know. We're BFF's....we pinky swore....many times :)

While I'm in video-sharing mode here, I also have to share this amazing video. This little girl, 6 years old, has got Nicki Minaj's Super Bass down.

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Um yeah. Pretty freakin' awesome. Love her bad-ass little attitude. And her little sidekick. Who by the way is lovely, but nowhere near as super awesome as Anai. Just sayin'. ;)

So back to The Fuse Fitness....classes have been rockin' here these past couple weeks! We're so proud of all the hard work you guys have been dedicating to yourselves and to us. Nothing makes us happier than to see all your sweaty faces in class :)

And a quick reminder--we are hosting Cynthea Denise's "Jumping In Feet First" workshop this Sunday, Oct. 16th, 1:30-3:30pm. It will be a very engaging, interactive and informative workshop focusing on how the feet play a pivotal role in most things going on with the lower extremities. Cynthea will be teaching everyone various stretches, strengthening exercises, and reflexology tips to help take care of your feet. And really, we do kinda abuse our poor little feet. So come on over to our studio, The Fuse Fitness in Kensington, 377 Colusa Avenue, and learn how and why to take better care of your feet.

Yours in Health,

Kristin @ The Fuse Fitness