Forever Young Studios

I had a blast working with the West Michigan Fencing Academy campers the last couple of days. I love teaching kids about mobility, strength, conditioning and nutrition!
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Hi everbody!

We are hosting FREE Kudalini Yoga class on Friday at 6:30pm. This is a DRY Sober Social event, please join the group to get all the info. 🙏

https://www.facebook.com/share/p/s7XbCavhpMtmY8gF/?mibextid=9l3rBW

Send a message to learn more

Congratulations to Jeff for completing the “simple” goal in the Simple & Sinister program! Even tho it is considered simple, it is far from it. Using a 32kg (7Olb) kettlebell, complete 1 TGU’s every minute for 10 minutes, then 10 one hand swings every 30 seconds for 10 rounds.
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We have a bunch of great events lined up with the DRY Sober Social group. Click the link in the comments for more info!

We could use a few more for pick up softball at Walker Community Park tonight at 6pm. We will most likely just have batting practice, but it will be fun!

🔥💪 Get ready to take your fitness to the next level with our upcoming H.I.I.T. session at Forever Young Studios on April 13th at 8am! Join us for a heart-pounding workout led by the amazing fitness coach, Justin Rewa.

📅 Date: Saturday, April 13th, 2024
🕗 Time: 8:00 AM
📍 Location: Forever Young Studios

Experience the power of High-Intensity Interval Training designed to push your limits, boost your metabolism, and leave you feeling empowered. This event is FREE and open to all fitness levels, so whether you're a seasoned pro or just starting out, Justin will tailor the workout to suit your needs.

Visit our website for more details and to reserve your spot today!
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✨ Dive into the transformative world of conscious breathing with our upcoming Breath Workshop! Join us for a 75-minute journey where you'll discover 7 powerful techniques to cultivate calm and resilience in your daily life. From managing stress to enhancing mental clarity, this workshop offers practical skills to integrate breathwork seamlessly into your routine.

🌿 Explore the fundamental "R's" of breathwork and unlock the natural balance and strength within you. Gain insights on how to navigate life's challenges with newfound calm and vitality.

🌟 Don't miss out on this enlightening experience! Check out our website under the events tab for more details and secure your spot today. Let's embark on this journey together towards enhanced wellbeing and emotional balance.

Meet Your Instructor: Tina Derusha, founder of Luna Zen, guides you through this immersive experience blending mindfulness, neuroscience, and creative flow. Join us and tap into the power of your breath! 🌈🙏

Spread kindness like confetti because it's Feel-Good Friday! Share a smile, lend a helping hand, or simply radiate positivity. Together, let's make the world a brighter place. ☀️💖

🔥 Meet our newest member, Bre! She's taking on every challenge I throw her way, and she's acing it! Just look at her rocking that Turkish get-up! Taking charge of her health is Bre's top priority, and she's crushing it!

One of the coolest things about kettlebells? As you master the skills, you also build endurance, mobility, stability, strength, and power. 💥 Bre's on fire, and I can't wait to see her continue to dominate her fitness journey! Keep it up, Bre!
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Join Candis Ogilvie for a beginner-friendly yoga class at Forever Young Studios on April 2nd at 6:45 pm. Advanced options will be available.
Please bring a yoga mat if you have one.
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We will just be doing yoga for this one. We can hang out after, but no drinks will be served. We could also go out to eat after if anyone is interested.
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Cost: $10.
If you can't afford it, we will accept any donation.
Venmo CashApp $justinrewa or cash/card at the door
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Candis teaches vinyasa yoga with an intuitive flow that supports connection between the body, mind, and soul. Her classes calm the nervous system, build strength and resilience, and provide a bridge to the practice of presence in every area of life.
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The parasympathetic nervous system is one of the two main divisions of the autonomic nervous system, responsible for the body's "rest and digest" functions. It works in opposition to the sympathetic nervous system, which is responsible for the body's "fight or flight" responses. The parasympathetic system helps regulate various bodily functions such as heart rate, digestion, salivation, urination, and sexual arousal.
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Here are three ways our breath helps control the parasympathetic system:
1. Deep Breathing: Deep, slow breaths stimulate the vagus nerve, which plays a crucial role in activating the parasympathetic nervous system. When the vagus nerve is activated, it helps slow down the heart rate, relaxes muscles, and promotes a sense of calm.�
2. Extended Exhalation: Lengthening the exhalation phase of the breath cycle can help activate the parasympathetic nervous system. This is because the vagus nerve is particularly sensitive to changes in breathing patterns, and a prolonged exhalation signals to the body that it's time to relax and calm down.�
3. Diaphragmatic Breathing: Breathing deeply into the diaphragm, rather than shallow chest breathing, can also stimulate the parasympathetic nervous system. Diaphragmatic breathing helps engage the vagus nerve more effectively, leading to a greater relaxation response in the body.�
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By practicing these breathing techniques, individuals can actively engage the parasympathetic nervous system, promoting relaxation, reducing stress, and improving overall well-being.
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Taking a break from social media was the best thing I've done for myself since getting sober! Check out the blog I wrote!

I'm taking a month of social media. Please contact me via phone, email or my website;

Forever Young Studios - Forever Young Grand Rapids small group and private training fitness studio specializing in strength training, weight loss and corrective exercise utilizing kettlebells, body weight and barbells.

🎄✨ Merry Christmas from Forever Young Studios! ✨🎄
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Wishing you healthy holiday season filled with love, laughter, and moments of fitness fun! May your Christmas be merry, your hearts be light, and your spirits stay forever young. Here’s to a new year of strength, wellness, and achieving your fitness goals.
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Thank you for being a part of our fitness community. We look forward to continuing the journey together in the coming year!

Up for a challenge?

Kick start your year with 21 days of nutrition, exercise, and healthy lifestyle habits that will transform your life.

Click the link for all the details.

Stronger Together: 21 Day Challenge - Forever Young a transformative journey towards a healthier you

🦃🍁 Happy Thanksgiving from Forever Young Studios! 🍁🦃
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I want to extend a heartfelt thanks to each and every one of you who make up our incredible fitness herd. 🏋️‍♂️💪
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May your day be filled with joy, laughter, and the warmth of loved ones. 
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I am so grateful for the opportunity to be a part of your wellness journey. 
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It’s time to start now. Let’s talk to see how I can help you age gracefully!

When you show up to the party and you see someone rocking your shirt! ❤️

https://www.facebook.com/lisa.derr.395?mibextid=LQQJ4d

Don't believe me? Let's look at the science! Researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of life.

How can strength training build healthier bodies as we age? Read about how NIA-funded researchers are seeking to better understand how strength training may contribute to healthier bodies as we age.

Fitness Over 50: Where Do I Start?
Check out the latest blog!

Fitness Over 50: Where Do I Start - Forever Young staying fit and healthy over the age of 50 is achievable and rewarding

Before I got certified as a StrongFirst Kettlebell Instructor, I read every book and watched every video on kettlebells, I thought I knew everything. At the certification, I quickly realized I had so much more to learn about getting the most out of my training.

Let me teach you what I have learned over 10 years of kettlebell training! Join us tmrw!

Introduction to Kettlebells - Forever Young Introduction to Kettlebell Class

Kettlebell training offers a wide range of benefits beyond the obvious ones. Here are 10 hidden benefits of kettlebell training:

1. **Improved Grip Strength**: Constantly gripping and controlling the kettlebell develops hand and forearm strength, which can benefit various daily activities.

2. **Enhanced Cardiovascular Fitness**: Kettlebell workouts can elevate your heart rate and provide a cardiovascular workout, improving overall fitness.

3. **Functional Strength**: Kettlebell exercises involve multiple muscle groups and movements, helping you develop functional strength for real-world activities.

4. **Increased Core Stability**: Many kettlebell movements require core engagement for balance and control, leading to a stronger and more stable core.

5. **Joint Mobility**: Kettlebell exercises often involve dynamic movements that promote joint mobility and flexibility, reducing the risk of injuries.

6. **Calorie Burn**: Kettlebell workouts can be intense and help burn a significant number of calories, aiding in weight management.

7. **Time Efficiency**: Kettlebell workouts can be completed in a relatively short amount of time, making them ideal for busy schedules.

8. **Enhanced Posture**: Strengthening the back, shoulders, and core muscles with kettlebell training can improve posture and reduce the risk of back pain.

9. **Mental Focus**: The concentration required for proper kettlebell technique can enhance mental focus and coordination.

10. **Variety of Workouts**: Kettlebells offer versatility for various workout styles, from strength training to high-intensity interval training (HIIT), keeping your fitness routine interesting.

These hidden benefits, combined with the more obvious advantages of kettlebell training, make it a valuable addition to any fitness regimen.

“Get twice the results in half the time.” - StrongFirst
When I heard that, I was sold. Not only did it prove to be true, I found a way of staying healthy that I really enjoyed. 14 years later, I’m still swinging kettlebells and they are still my favorite.

Join me Sept. 9th at 8am for a deeper dive into the kettlebell swing and other things you can do with it.

Introduction to Kettlebells - Forever Young Introduction to Kettlebell Class

Let's Talk Balanced Nutrition!

Here are some tips on creating a balanced and healthy diet that supports our overall well-being:

1. Macronutrients - The Building Blocks:
Remember the three amigos - Carbohydrates, Proteins, and Fats! Carbs provide energy, proteins repair and build, and healthy fats keep things running smoothly. Aim to get a good mix of these in each meal. For a ballpark, think 40% carbs, 30% protein, and 30% fats, but remember, individual needs can vary!

2. Micronutrients - Tiny but Mighty:
Vitamins and minerals are like the superheroes of nutrition. Load up on colorful fruits and veggies to get a wide range of these power-packed nutrients. Think of the rainbow when you plan your meals - the more colors, the better!

3. Fiber - The Digestive Dynamo:
Fiber is your gut's BFF. It keeps things moving, supports digestion, and helps with that feeling of fullness. Get your fiber fix from whole grains, legumes, nuts, seeds, and, of course, plenty of those veggies we mentioned earlier.

4. Meal Planning for Victory:
Planning is key to crushing your nutritional goals! Prep your meals in advance to ensure you're getting a variety of nutrients. Think of your plate as a canvas - fill half with veggies, a quarter with lean protein (hello, grilled chicken!), and a quarter with healthy carbs (sweet potatoes, anyone?).

5. Hydration - H2O is Life:
Don't forget about the liquid gold - water! Staying hydrated is essential for overall health. Aim for at least 8 glasses a day, and if you're sweating it out with workouts, you might need a bit more.

Embrace these nutritional principles as a foundation for long-term wellness.

Share your favorite balanced meal or snack idea below! Let's inspire each other to eat well and feel amazing!

Who would be interested in doing a Whole30 challenge? Drop a Yes in the comments and I’ll get you all the info.

https://youtu.be/pZ-EZsNJI8g

Improve Range of Motion, Reduce Pain and Prevent Injury

Controlled Articular Rotations (CARs) are a fundamental component of Functional Range Conditioning (FRC) and can offer several benefits when incorporated into your daily routine:

1. Joint Health and Mobility: CARs target specific joints, encouraging synovial fluid circulation and nutrient exchange within the joint capsule. This can help maintain or improve joint health by promoting optimal mobility and reducing the risk of stiffness or degeneration.

2. Increased Range of Motion: Performing CARs daily can gradually increase the range of motion (ROM) of the targeted joint. Over time, this can lead to improved flexibility, allowing you to move more freely and efficiently in various activities.

3. Neuromuscular Control: CARs emphasize slow, controlled movements that require focus and awareness. This enhances your neuromuscular control and proprioception, which are essential for better movement coordination, balance, and injury prevention.

4. Pain Reduction and Management: Consistent practice of CARs can help reduce joint pain and discomfort, especially if you have conditions like arthritis or chronic joint issues. Gentle and controlled movement can promote a sense of relief by increasing blood flow and delivering nutrients to the affected area.

5. Injury Prevention: By performing CARs regularly, you're actively engaging the muscles and structures surrounding the joint. This strengthens the joint's supporting tissues, reducing the risk of injuries. Additionally, increased joint awareness can help you avoid movements that might strain or damage the joint.

Remember that consistency is key when it comes to reaping the benefits of CARs. Gradually increasing the intensity and duration of your routine as your joint health improves can yield even more positive outcomes. Always consult with a healthcare professional or a certified FRC specialist before starting a new exercise routine, especially if you have any existing medical conditions or concerns.

CARS Routine CARS Routine