 Programming Notes Wow, this month is a big one! Not only does it include one of our favorite holidays, Halloween, but we just finished up our 5RM program. This cycle was longer than some in the past, and many athletes saw a lot of growth. It definitely got harder towards the end as the numbers kept creeping up, but it was well worth it. Now that you've found your new 5RM, it will help to get you determine a new, more accurate theoretical max for the four major lifts. Armed with that knowledge, we are going to enter a peaking cycle designed to take us up to a true 1RM at the beginning of December, a BHF holiday tradition. This cycle will be challenging but in a very different way. The goal is to shoot for the top of the mountain (the peak) without coming under and missing some weight, or overshooting it and peaking too early. Our coaches will be communicating with each of you regularly on how things are feeling across the different lifts. On conditioning days, you will continue to see barbell complexes of various types in order to really challenge your overall endurance with the barbell. The key with these types of workouts is to find the balance between a good cardiovascular challenge and keeping the form crisp and sharp (and safe). It can be difficult when you have a deadlift and military press in a single complex, as one movement is more limiting than the other. However, that is just the nature of the barbell complex! We are looking forward to seeing the "gains" from everyone on this next peaking cycle!  Member of the Month: Stephen Farrow 1. Before coming to BellHaus, you hadn't been actively working out. What is it that inspired you and created the dedicated to come in day in and day out? In May of 2017, I changed my lifestyle and put myself in Therapeutic Ketosis. I lost sixty pounds and went down the learning curve by researching the current science behind diet and exercise. I came to the realization that my workout routine wasn’t intense enough to bring my level of health to an acceptable standard. The first few months was a humbling experience, and my performance was horrible. Each day was a lesson learned. Working out for me is no longer an option but mandatory. 2. What movement is your favorite when it shows up in the programming? Least favorite? My favorite is a repetitive kettlebell EMOM because of its health benefits in combating Metabolic Syndrome. The single-leg deadlifts are difficult and my least favorite. 3. While the obvious answer is Shakira, what other artists or types of music get you going in the gym? I enjoy classic rock and southern rock the best. 4. What is the biggest benefit(s) you have seen from introducing strength training into your routine? I have found that if you incorporated strength into your routine you become better at conditioning. As I said earlier, perfecting form and function is the key to a great workout. Strength builds confidence. 5. While not many know, you have had experienced serious weight loss in the last couple of years. What would you attribute your success to? In May of 2017, BellHaus Fitness hosted a challenge to lose weight by reducing carbohydrates in the diet. I was suffering from Metabolic Syndrome and taking a number of medications to combat those symptoms. I converted my primary fuel source from sugar to fat, which took about two months. I began losing a significant amount of weight just by eliminating sugar and carbohydrates from my diet. I was able to come off the medications and my lab tests were within normal parameters. My intention is to inform people how diet and exercise work together to stave off diseases.  USPA Texas: Unleash the Beast Join us this Saturday, October 20th at Metroflex Fort Worth as we cheer on coach and BHF Tribe member, Jessie Dearien, as she represents the BHF Barbell Club in her first powerlifting competition! The meet begins at 9am, but feel free to join us after our Saturday morning class. Check out the event for more information!  BHF Gives Back: Movember While many think of October as Halloween-season, it also means that Movember is just around the corner! Coach Matt has been a "Mo Bro" for 7 years now, and that tradition is continuing. Starting this week, you will have the option to choose Coach Matt's 2018 Movember 'mo with the power of your donations! Which will it be? The 'Mo Swanson? Perhaps a classic Handlebar? Only time will tell!
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 Programming Notes While the newsletter may have had a month off while we finished the move to our new space, our athletes definitely did not! As we just finished our latest 5/3/1 cycle, with the new space comes some new programming, and we are going to be changing things up this month! In the strength workouts, we are going to be moving to a variation of the 5x5 protocol. Instead of our training max, we are going to use the theoretical maxes that we've been keeping track of and work a variety of different percentages ranging from 60-85%. Our goal at the end of this cycle is to have a 5-rep max at ,or around, 80-85% of our theoretical 1-rep max. Mondays/Tuesdays will be focused on Back Squat and Military Press, Wednesdays/Thursdays will be Bench Press and (more) Bench Press, and Saturdays include Deadlifts and (again, more) Military Press. With our maxes being only theoretical and not yet fully tested, there may be some room for movement, with each athlete potentially needing to raise or lower weights in order to hit the programmed repetitions. Stay honest with yourself and keep in communication with your coach, and we can figure it out together.  Member of the Month: Jill Fox 1) Before BellHaus Fitness, you had not done much with a barbell, and you are now part of the powerlifting team. What kept you coming back, day in and day out, for all the joys of heavy lifting? At first, the people hooked me. I felt like a part of the BHF Tribe immediately, and everyone was so supportive, encouraging, and patient with me as a novice. Then, the fun set in! Powerlifting is challenging, yet also geared to each individual at whatever level they are. I started seeing results, and my weights were increasing. That motivated me to keep coming back, to set bigger goals, and to continue getting stronger. 2) It is common knowledge that while listening to the soothing sounds of Shakira howling, a person lifts heavier. However, sometimes, that just isn't always possible. Aside from her aaooo's, what other types of music get you moving? I’m terrible at “Name That Tune” or knowing who the artist or band is who sings a particular song. You could say I lack confidence when it comes to music knowledge. For that reason, my go-to answer to any music trivia is Phil Collins. Don’t ask me why. This random fact about me has come up in the gym before, so to humor me, sometimes Coach Matt will put on the Phil Collins station. 3) What movement is your favorite when it shows up in the gym? Least favorite? Pressing! Kettlebell presses, bench presses, all kinds of presses. Few movements make me feel stronger than lifting heavy things overhead. It makes me happy! Least favorite is bear crawls, by far. 4) What is the biggest benefit you have seen from strength training? And what brought you to the idea of competing in a powerlifting competition this October? The biggest benefit from strength training is becoming more comfortable and confident in my own body. I’ve realized that I’m stronger than I ever gave myself credit for, and that translates outside the gym as well. And peer pressure brought me to the idea of competing in powerlifting... and having a goal down the road has motivated me to push myself harder to see increases. 5) What do you do when not handling those heavy weights in the gym? I enjoy drinks and games with friends. I like live music and theater. Admittedly, I spend more time watching TV on the couch with my old, grumpy dog than I probably should. I’m in a cool book club, and I volunteer with some progressive/Democratic organizations and political campaigns. 6) Lastly, not everyone knows, but Ms. Fox here is going to be a 2nd grade teacher! This isn't a question but a big congratulations from all of us in the #BHFTribe! Gee, thanks! I’m pumped about this exciting, new journey, and I appreciate all of the support and encouragement I’ve received from my BHF friends as I’ve gone through the process of this career change!  New Membership Levels In addition to our unlimited-class BHF Tribe memberships, we are excited to introduce our newest membership, BHF Nation. As a member of the BHF Nation, you will be able to attend 9 classes/month for $129 per month. See our pricing for more information.  Open Gym Access We are now offering Open Gym, which allow you access to the facilities and equipment during normal class hours to work independently. This is available for $60 per month for non-members or can be added to existing memberships for $15 per month. For more information, contact us.  Community Spotlight: Just Be Well Yoga If you've been to our new location, you've also been to the home of Just Be Well Yoga. Located in the same building, just upstairs, we are lucky to have this wonderful yoga studio as a neighbor. With a focus on "adventure yoga", they offer a wide variety of classes including vinyasa, strength, acro, aerial, yoga wheel, and even SUP. Be sure to check them out at justbewellyoga.com. Articles We Recommend
  Programming Notes We are getting into the heat of summer this month, and many of us have our sights set on vacations. However, in the gym, we are still hard at work, identifying and tackling those trouble spots in our lifts. This is why we are going to work some heavy singles and deficit deadlifts to strengthen the bottom half of our deadlifts. We are also incorporating some front squats to help shore up our core in the squat. Finally, some more isolating movements, such chest flys and skullcrushers, will round out our bench press. In our conditioning classes, we are going through our last few weeks of the fighter pull up program. Starting next month, we are going to shift our focus to the push-up, developing our strength and technique. This progress may present in many different forms, whether that be building a solid standard push up to working towards a single-arm push up. Either way, expect some hard work and plenty of practice. Did you hear? We're making gains! Alright everyone - it is officially official! We know many of you have already heard the news (because Coach Matt can't keep a secret to save his life), but BellHaus Fitness is moving! But don't fret! We're not going far - our new location will be just a few minutes away from our current space. The new gym is going to be significantly larger, upgrading from our current space of 1100 square feet to 5500 square feet. This expansion will allow us to have more barbell positions for all of our members. Our exact opening date will be in early-to-mid July, so keep an ear out for more information as we get closer to our moving month.  Member of the Month: Mandi Robertson 1) You have worked out in a variety of way before coming to BellHaus. What is it that keeps you coming back week in and week out? The programming is different than other workouts I have done in the past. 2) The World Cup is about to start, and arguably, Shakira has the best theme song for a World Cup. Being on theme, what would be your theme song when you are in the gym? Good Feeling – Flo Rida 3) What is your favorite movement when it shows up in the gym? Pull-ups and chin-ups! 4) As someone who has many years of fitness training, what is one benefit you have seen from the addition of the powerlifts (i.e. deadlift/squat/bench/military press) to your regiment? Increased muscle size and strength. 5) What else do you get up to when you are not sweating it up in the gym? Easy - spending time with family and friends. Articles We Recommend
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