We are starting our 3rd Small Group Challenge on Monday July 30th!!
U meet once a week with your trainer for a 30 minute workout and the rest of your challenge is done on your own. Each week you will be rowing, biking or walking to earn points (the type of cardio changes each week). U earn points for how many miles/meters U complete throughout the week. 
The cardio can be done inside the gym or outside and the cost is $120, plus the cost of a gym membership ($24 per month, discount for classes & gym). The women who have competed in this challenge have not only had amazing physical results, but have also created a genuine camaraderie within their teams, stepped outside of their comfort zone with some of the extra challenges we have given them and found what it takes to create behavior change.   That's what the purpose of this challenge is: behavior change! Creating new habits-which creates new opportunities and new lifestyles. 
If you would like to be a part of this 12 week challenge fill out the form below! Space is limited!! 
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U Be Well is a dream of educating, creating and promoting healthier communities and futures!! As we look around our world, more specifically our community, we see a need to help others. To help them feel better about themselves and to help them create opportunities to lead a healthier life. So many people simply don't have the resources or knowledge to change their lives and we want to help!
​U Be Well is in the process of becoming a non-profit organization with a vision of changing Ifalls and eventually communities around the state and maybe even nation (Yes we dream BIG!).
​We will begin this journey with a community wellness program specifically for IFalls called Be Well Ifalls. We want to provide our community with access to FREE resources aimed at improving your life. We will be hosting FREE classes at Rainy River Community College the 1st and 3rd Sundays of each month 2-4pm beginning in February. These classes are for ALL ages! Along with the classes, we will be dispersing information on all the free things U can do in our community to get healthy (including but not limited to classes & programs)
​The goal of Be Well Ifalls is also to teach the public, so we will be putting information out to local restaurants and various food facilities on simple healthy choices U can make on a daily basis.
​We eventually want to grow our non-profit into an organization that can sponsor athletes that can't afford to play their favorite sport, offer grants to communities and organizations aimed at creating new ways to be active and maybe even contribute to the community's  goal of having a community center  (remember we dream big!).
​Want to help? Have ideas? Have resources U would like U Be Well to share? email us at ubewellifalls@gmail.com or find us on facebook!

      We are already at the end of January 2016! As u begin to tackle those goals u may be realizing that changing those old habits and truly accomplishing your goals is going to be a bit harder than u imagined. Well the bad news is you're right, its' going to be hard....but that's also the good news! If changing the way U think, acted and felt was easy then we would all be in a lot better shape and a lot healthier, BUT we wouldn't appreciate things nearly as much.
    When u set those goals for 2016 they probably included something along the lines of finally getting in shape, losing weight or starting to eat healthy.  Or maybe your goals were more directed to your professional, personal or spiritual life.  Whatever the goals are the journeys tend to be the same. 
     We have to first decide what the change is we want to happen, we then start to take steps in the direction of the new goal.  Step three typically goes one of two ways: u either realize how hard it is going to be to reach that goal and u give up OR u dig a little deeper into your heart and soul and REALLY begin to make that change in your life.
     Action: /akSHen/ noun 1. the fact or process of doing something, typically to achieve an aim 2. a thing done; an act.
     Change takes action. And no one in the world can make a change in your life except U!! So today we challenge U to take action in your life! Begin to make small changes and move towards your goals for 2016.
     We WANT U to CHOOSE to truly change for good. We want U to CHOOSE that difficult path towards the greater good for YOURSELF. Take action for U! Change for U!

What: 30 Day Challenge
When: November 9th and end December 8th.
Cost: $45
Includes:

• Initial & Final weigh-ins
• Initial & Final measurements
• Before & After pictures
  
• 1 workout a week at the studio: Wednesdays 6:45pm

Please fill out the form if you are interested in making a change in your life! 
This program is first come, first serve; however we will discuss the class with you first and make sure it's a good fit to jumpstart on your fitness goals.

          The latest gadgets in the fitness industry are tracking every move you make....literally!! Everywhere U look there are fitbits, fuelbands, jawbones, vivofits, polar trackers and many other various other types of activity trackers. We also have the luxury of tracking every single bit of food that goes into our mouth and every ounce of water we drink, yet somehow, sometimes we still just can't shed that little bit of weight!
          We see it almost everyday, someone wanting to know why they are "working out so hard" and "eating so clean," but they still just can't lose weight.  That's when we say show us your trackers! We need to see exactly what you're eating and how much you're moving.  Well the truth is we only see about half of our client's food diaries and of that I would venture to say 50% of those people aren't being honest about what they are really eating. 
          That's the problem with technology.....user error ;-) As with everything in life, until we are completely honest about what we are doing and how we are living, we can't begin to truly change and transform our lives.  U must take responsibility for your change! 
          It's truly amazing that we have all of these amazing gadgets, websites and apps at our fingertips, but unless U are being 100% honest about what you're doing.....THEY DON'T WORK! So we challenge U to use myfitnesspal.com (or another app of your choice) to honestly and truly track every single piece of food that enters your mouth and every ounce of fliud U drink, then take a look back and see how you can make every meal a little cleaner.   Then......here's the hard part....keep tracking your food for atleast a month. Don't be afraid to hold yourself accountable, and if all else fails send us an email and we can help U out. It can be overwhelming and confusing how to begin changing your diet (and life) and often another eye helps find the little changes that can be made.
Keep using your fitness trackers, keep tracking your food and keep moving...but make sure U are honest with yourself and realistic! Change takes time...not only physically but mentally as well.
Be #strongereveryday #mentallystrong #justkeepmoving and always #evolveU

P.S. our favorite fitness tracker is the Garmin Vivofit. It doesn't need to be charged for a year, its water resistant and is very affordable! Check it out

Nutrition is not complex.  Being healthy doesn’t mean you have to follow a strict diet, limiting yourself to only certain things.  And being skinny doesn’t mean you’re necessarily healthy.  Nutrition is nourishing your body for optimum health and growth, which means you need to fuel your body with what it needs (not what U want or what your emotions want).

At least once a week, we are approached by people wanting to try a new diet, a new supplement or new program and they want our opinion.  While we are so excited to see people wanting to lose weight, we just want people to be healthy!  When you are healthy, your body is functioning at its prime, your skin glows, you feel great and most importantly your body's systems are all functioning properly.  This is what we encourage!! We encourage good health and of course, fitness.

So how do U achieve this?! It's actually quite simple, yet something that we ALL struggle with! It's called clean eating. That means you eat mainly vegetables, fruits and lean meats.  You cut out processed junk and foods, drink more water and eat less sugar. While it's easy in theory it's complex in practice because we have literally become addicted to sugar (which is in everything), processed foods and the easy, fast meals.
We are a fast moving, busy society that wants to grab and go, which most often means grabbing that bag of chips.  But if you take just a few minutes every few days and cut up some veggies and fruits for your family, or throw a healthy dinner in the crockpot it will pay off in the long run.  Think long-term health not short term weight loss, because every single thing we put in our mouth today affects our body tomorrow. 
We want everyone to think long-term.  We ask everyone who comes to us asking about a new program or diet, “can you maintain this forever?  Will you drink those shakes, eat those frozen dinners or take that "magic pill" for the rest of your life?”  The chances are no you won't, which means when you stop that program you will likely gain the weight back, and what's even worse is that most of the time you gain double the weight back.  Remember that quote we've all heard: "nothing worth it is easy," that couldn't reign more true than when it comes to being healthy and losing weight.  It's a never ending journey, and it’s something you always have to be cognizant of.
Begin to look for the healthy options...THEY ARE THERE! Almost every restaurant now has an alternative menu which contain "plant based" options, often U can grab fruit cups and trail mix at gas stations and most grocery stores have salads in their deli. So why are we still making excuses?!

Eat Clean-more vegetables, more fruits, more lean meats & less processed/fake food

Drink More Water

Think long-term health not short-term success

Become #strongereveryday #justkeepmoving