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Issue 4 - Winter 2005Motivation to Move Training advice...on the slopes As the weather is getting colder, our hearts are warming to the thought of another season on the slopes! While the winter resorts are preparing for the rush of athletes, the local emergency centers have figured it out…we only think we are true, seasoned athletes. In reality, one never really knows if they will make it home unscathed. However, if the slopes put a smile on your face I say…take your chances! But, be smart. Consider the following while preparing for your adventure: 1. Focus on your core. Learning to “move from your center” takes stress away from your limbs and makes your movements safe and powerful. 2. Cross train. Along with your weight training sessions, incorporate physical sessions where you work on agility and explosive movements. 3. Flexibility. Flexibility equals mobility. Focus on the areas where you know you are least flexible. 4. Hydrate. Drink water! In the excitement, remember to go easy the first day. Your body will need time to adjust to the altitude and to the specific motion of skiing. Most important…have fun! Formwell...a GREAT PLACE TO BE. Rami, I just wanted to take a few moments of my time and thank you and the staff of Formwell for all of the help and motivation you give your clients each and every day. In November of 2003 I discovered Formwell Fitness on the internet and set up an appointment with Chris. When I walked thought the door I knew this was the place for me to be. When Chris did my assessment I weighed in at 250 lbs and today almost two years later I have lost 50 of those lbs and the changes in my body are very noticeable. I owe all of this to you, Chris and the rest of the trainers at Formwell. To anyone that reads this I will tell you that there is a lot of hard work involved in losing weight and trying to stay in shape. The trainers at Formwell are experts in their fields. They are there to guide you through the workouts and to keep you motivated through both the ups and downs during this process. Each trainer not only motivates his or her own personal clients but also other clients who train at Formwell. They are always offering words of praise, they always maintain a great attitude and in my opinion are the very best. My own trainer is Chris Engels. I owe a great deal to Chris because he has helped me every step of the way in my quest to lose weight. I am sure it has not been an easy time for him as I, like many others, go through highs and lows in my attitude, but Chris is always there with his upbeat attitude, wisdom, and smile to turn the lows into highs. I know that sometimes I give him a hard time, (ok all the time), and he probably thinks that I don't really listen to what he says, but I can assure you that I do. I wouldn't be where I am today if I had not listened to Chris. He has helped to better my life in ways you cannot imagine. Whenever people come up to me and tell me that I look great, I have lost a lot of weight, and to keep up the good work, I always give all the credit to Chris. He deserves it. He has done a great job with me and his many other clients. I look forward to the changes he will help me to bring about in the future. I will say to others that if you will listen and follow your trainer's advise, you too will achieve much success in your goals. The trainers at Formwell are again experts in their fields. They make the Formwell experience a great one and if others have not told them I will say "Thank you all very much. You do an excellent job." In closing I would like to say that Formwell Fitness is A GREAT PLACE TO BE. The atmosphere is wonderful and comfortable. You feel as though you belong regardless of whether you have been there 1, 2, 3, or more years or if it is your very first day. Everyone makes you feel welcomed. It's like being around family. Thanks again, Michael Smith Recipe Corner...White Chili 1 lb. dried Great Northern beans 4 cups fat-free, low-sodium chicken broth, plus more as needed 2 medium yellow onions, chopped 3 garlic cloves, minced 1/2 cup canned diced green chilies 2 tsp. ground cumin 1 1/2 tsp. dried oregano 1 tsp. ground coriander 1/4 tsp. ground cloves 1/4 tsp. cayenne pepper 1 tsp. salt 8 oz. grilled chicken breasts, cut into 1/4-inch-wide strips 3/4 cup grated low-fat Monterey jack cheese Directions: Pick over and discard any misshapen beans and stones. Rinse the beans and drain. Cover the beans with water and soak overnight. Drain and rinse. In a large heavy pot over high heat, combine the beans, the 4 cups broth, half the onions and the garlic and bring to a boil. Reduce the heat to low, cover and simmer gently, adding more broth as needed, until the beans are very tender, 1 1/2 to 2 hours. Stir in the remaining onions, the chilies, cumin, oregano, coriander, cloves, cayenne and salt. Cover and cook for 30 minutes more. Add the salt during the last 10 minutes of cooking. Just before serving, add the chicken and cook until heated through. Ladle the chili into warmed individual bowls and top each serving with 2 Tbs. of the cheese. Serves 6. A note from the owner…….. THE GROWTH OF FORMWELL! It is that time of year again when we take time to reflect and give thanks for all of our blessings and start to plan for the next year. Obviously, the team at Formwell has a lot to be thankful for, our growth this year was nothing short of phenomenal and we truly appreciate all of the support you, our valued clients, have given us! As the owner, I am very thankful for the best team of trainers I could ever hope for (those of you that have been with Formwell for a while know what we have gone through to get here) and a wonderful, supportive “family” of clients that are achieving amazing results by training with us. Our future plans will be totally dependent on our growth in 2006. If (when) we continue to grow at our current rate (and this is mostly dependent upon finding more qualified team members, which is not an easy task) we will out grow our current space (especially parking) in the near future. With that in mind, we have done a few things to help with the current client load including purchasing more equipment, rearranging the current equipment to make more space, staggering appointments so we don’t have too many overcrowded “moments” and negotiating some parking spots at the Methodist Church next door for our staff when it is busy. I will be talking to our landlord about taking on more space at this location and possibly moving to another, larger building (in Dunwoody, of course) when our lease is up. Thank you all so much for all of your continued support and we look forward to many more wonderful years with all of you! Happy (and Healthy) New Year! Rami F. Odeh, MS I would like to thank everyone for an absolutely fantastic year. Whether this is your seventh year, first year, or first month, you have helped create an environment that makes reaching your goals enjoyable (at least to us). It is a pleasure to work in such an environment and we will strive to improve upon what has been built. While showing up at Formwell isn't always easy, we at Formwell are always amazed at your fortitude to push through the difficult times and get out of bed early, leave a long day of work to stop by, or leave the kids, etc. This list goes on, but we know your story and thank you for your continued patronage. As always, if there is anything that we can do to make your time at Formwell even better (no, we won't outlaw lunges), please let us know. Happy New Year! ...Chris I’m blessed...Thank You! After spending time with family and friends over the holidays, I realized that I am blessed to have a job that makes me smile daily. It is you that make it possible for me to do what I love and still have time to spend with those I love. So, as we begin another year of walking, biking, lifting, sweating and laughing please remember that I am very grateful to you all! ...Sara As we move into 2006, it is the perfect time for everyone to reflect upon their health and fitness of 2005. Some may have made excellent progress towards achieving their fitness goals. Others might not have exercised as much or eaten as healthy as they had planned. What is important to remember is that no matter how 2005 was for you, it is a new year and it's never too late to improve your efforts in creating a new you. I wish everyone at Formwell a successful, healthy, and happy 2006! ...Brian |