With all of the recent updates at the Sanford Wellness Center’s Oxbow location in Sioux Falls, South Dakota, I knew I needed to check it out.
The renovations included an iCycle studio, heated yoga and a major update to the Performance Center. The center also added a class called Forte.
Forte is a new training program at the Sanford Wellness Center that focuses on core strength and conditioning. I think Brandy Sivesind, director of the Sanford Wellness Center, summed it up best, “It’s athletic training for the average Joe.”
Because I have an extreme love for Chevy’s queso and salsa, I figured this could be a great class to incorporate into my workout schedule. Let me tell you, much like the queso, this class does not disappoint. Every class is different, which keeps things exciting. From beginning to end, the instructor leads you through a warmup, strength/skill training and conditioning over the course of 60 minutes.
Typically, the warmup consists of three minutes on the rower, treadmill, SkillMill or ski machine followed by some exercises that will prepare muscles for the rest of the workout. On the particular day that I attended, I chose to do the rower as part of my warmup, partially because I had just watched “Wonder Woman” and if the rower is good enough for Gal Gadot, it’s good enough for me. P.S. I really hate running. After that, we did two rounds of sit-ups, single RDL leg walks, wall-balls and PVC pass-throughs.
Next is the skill/strength training portion of the class. The section where I am most appreciative of having the instructor there, teaching how to do the lift as well as helping to correct form. We work on snatch-grip Romanian deadlifts (awesome for my hammies), single arm-dumbbell row (yay! one exercise that I know), and side planks (another exercise that I know).
The last, and most dreaded for me, is the conditioning portion. Every time I get to this part, I can hear Rebel Wilson’s character, Fat Amy, from “Pitch Perfect” saying, “Yea. No … don’t put me down for cardio.” During this specific class we did AMRAP (as many rounds as possible) doing thrusters (I have a love/hate relationship with thrusters), alternating single dumbbell snatches and v-ups. While I do give conditioning a hard time, I really love seeing the calories burned on my heart rate monitor.
If you’re on the fence about trying Forte I encourage you to give it a shot. Trust me when I say if I can do it anyone can.
All Sanford Wellness Center members can try one class free any time. And from March 12 to 17, anyone can try Forte training for free. The classes are an additional $49 a month for current members.
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Posted In Health Information, Healthy Living, Orthopedics
