Iowa City, IA

Meet Your Farrell’s Family!

Get to know our great team of coaches, instructors, managers and owners!
(Showing 1 - 8 of 11)
I started with the very first session here at the Iowa City gym in June of 2012 & have been hooked ever since! I was fortunate enough to be named our first male $1000 Winner here at ICFXB. Though the money was great, the thing that will always stick with me is the way I felt on that final day - I truly believe that, at 47yrs old, I was in the best shape of my life. Amazing thing is that it's only gotten better!!! This is a life changing program. Trust me!
To top it all off, I now have the eXtreme honor of being the Manager of this great gym! Best job ever!!! Join us & find out for yourself. It can change your life!  
I joined Farrell's after the encouragement and support of my wife. She had just gone through her 10 weeks and not only looked great, but was physically and mentally re-energized! She had attempted to get me to join with her, but I had convinced myself that the work I had been doing as a 20+ year member of the Iowa City Fire Department was keeping me in "good enough" shape. Boy was I wrong! Deep down I knew I could be in better shape, but never found the motivation to achieve it. Since joining, my energy levels, overall fitness and health has increased dramatically. As my wife "lovingly states", I have become addicted to the program. I have not been in this good of shape since I was in my twenties. The biggest bonus is being able to keep up with my five kids, no matter what the activity. My biggest regret is not going through it with my wife to experience the challenges and successes with her. I have been instructing since the completion of my 10 weeks and strive to expand upon that as much as my schedule will allow. I look forward to class each day, especially when my wife and I's schedules allow us to work out together. She regularly keeps my form on track:)
Birthday: November 19th 1969
Hometown: I was raised and still live in Lone Tree
FXB Member Since: April 2013. Joined Farrell’s with my BFF and wife Pat Juffer-Flake.
Home Class Time: 4:30!!!!!!!!
“Day Job”: Senior Maintenance Worker / City of Iowa City Wastewater Treatment Plant
My Biggest FXB Achievement (So Far!): Attitude; truly amazing how much more outgoing I am since joining Farrells
My Favorite FXB Approved Food: Chicken; you can do just about anything with it.
My Favorite Fun Day Food: PIZZA (Flying Tomato at the Wig and Pen)
If I could have a super power it would be: Fly; imagine the views.
Favorite music/movie/TV show: Def Leppard, Lord of the Rings, Stargate
Very few people know that I: Worry about how I look, love to hunt, love to boat.
Everyone knows that I am: Pushing myself to levels I did not know I could reach and then doing the same thing to others when instructing.
My Favorite Exercise and/or muscle group: ABS; love them all.
Favorite Motivational Quote: Can’t Stop / Won’t Stop
My Best Piece of FXB Advice:Trust in yourself, you are totally worth it.

There is a prize at the end of every workout and that is the smile you have on your face when you do everything full throttle.

Never forget that we are one great big family at Farrell’s and we all are on the same path.

My name is Pat Juffer-Flake.
I have lived in Lone Tree for the past 20 years after graduating from the University of Iowa. I grew up in Ireton, very close to South Dakota but still living in Iowa.
I have been a member of ICFXB since April 2013. I'm still loving it as much as I did day #1!
I work as a Dental Hygienist at the University of Iowa College of Dentistry. I graduated from UI with a BS in Dental Hygiene 21 years ago. GO HAWKS!
Everyone knows Steve and I are big Hawkeye football fans, that's no secret; but now with our daughter attending Iowa State, we have to be CyHawk fans as well..sort of!!
My husband Steve Flake joined FXB the same time I did. I loved having his support during our 10 week transformation. He's a machine when he works out and is the best workout buddy ever!! We are both instructors in KB and bands. We are also former 4:30 and 5:30 PM coaches. You may catch the Steve and Pat band's workout every so often as we occasionally co-instruct together.
I love that there is always that push from other instructors, coaches, and members to keep challenging yourself and go farther than you think you can. The FXB family I have here is so important to me. I have made many of my very good friends right here over the last 3 years. We all want to see each person here reach the goals they have set and cheer them on while and when they reach those goals. The transformation journey never really ends. 10 weeks is just the beginning!
My advice to anyone here: Never forget that YOU are the most important and strongest person here you know, and when you set your mind at Level 10 you can achieve whatever you want. YES YOU CAN! Never forget that!
Home Class Time:5AM!

My FXB story in a nutshell: When I started FXB I was as heavy as I had ever been, had lost interest in many of the things I used to love to do (cook, read, ride my bike), was crabby ALL the time and had NO energy. A few months before that I had learned I had an underactive thyroid. Once I got that straightened out and started to feel a little more like myself again, I was still out of shape and overweight. In fact, I had pretty much resigned myself to just being that way, thinking at age 45 it was too late for me.

We went on a trip to Mexico that spring and I found myself picking out people at the resort who were bigger than I was and congratulating myself on at least not looking THAT bad in a swimsuit! How pathetic is that?! A few weeks later I drove by FXB and decided to give it a try. This was just two days before a new session started, and I called my husband, who was out of the town at the time, and asked him what he thought. His response was that it was a lot of money and I better be able to make the time commitment. Being the competitive person I am, I thought, “You’re damn right I’ll make the commitment!! I’m doing this thing, I’m going to have perfect attendance and I’m going to win that $1000!!!” (Little did I know how seriously I would take myself!)

I went in that afternoon, wearing one of the two pairs of pants that “kind of” still fit (I had to hook the little inside hook of the waist to the outside buttonhole to get that extra inch or so) and signed up. And by God, I did that thing, I had perfect attendance, and I won that $1000!

During my 10 weeks, I stayed off the scale just like they told me to, and instead measured my progress each week with that pair of “benchmark pants”. By Week 5, they were too big. Today, they are THREE SIZES too big, but they still hang in my closet as a reminder of what I have accomplished at FXB.

But given all the weight and body fat that I LOST at FXB, I value more what I’ve GAINED. Strength, stamina, self-confidence, and almost more friends than I can number. I wish you all the same great experience and results that I have had at FXB!

My best piece of FXB advice: Treat it like a favorite hobby or a job you love: learn everything you can about exercise and nutrition and be the best that you can be at it - the results will follow! Treat every workout like an appointment with yourself that you cannot break - it's just 45 minutes that will affect how you feel for the rest of your day... heck, for the rest of your life! Motivation is fickle… learn to rely on discipline instead!

Also…don’t punish yourself. My husband always used to tell me that I was my own worst critic. Somewhere during my 10 weeks I learned to accept and love my body right where it was, every day, because I knew that I was doing all the right things to make it healthier. Celebrate the small victories, and try to understand what a resilient, miraculous thing your body is…capable of much more than we give it credit for!

Finally, get to know as many other members as possible! We have a beautiful diversity of people at FXB, with a fun and friendly spirit and common goals. I’ve made literally hundreds of new friends there that I would otherwise not have known outside the gym. And the more people that know you and will notice your absence on the mat, the more accountability and support you will have!

I started Farrell's in the summer of 2012, when the gym first opened. At the time I thought it was just another gym and I was looking to try something new. What I discovered at Farrell's was so much more than just a gym. I went looking for a different fitness routine and ended up finding an entirely new lifestyle.

I discovered not only a physical strength, I never knew, but a mental one as well. Farrell's has improved not only my physical health but my mental health. I have become so much stronger than I ever realized I could be. I have gained confidence, self worth, mental toughness, and a healthy lifestyle I am able to maintain. This though is not even the best part. The biggest benefit of Farrell's has been the family I have gained. A support system of amazing individuals all working toward the same goal- being the best you possible!

Born: 1987

FXB Member Since: Summer 2012

My “Day Job”: Kindergarten Teacher
My Biggest FXB Achievement (So Far!): Upper body strength!!
My Favorite FXB Approved Food: Grapes with cheese sticks
My Favorite Fun Day Food: Pizza and Beer

Favorite TV show: Friends

Everyone knows that I: Love to Run!!

My Favorite muscle group: Hamstrings are awesome!!
Favorite Motivational Quote: "Your strongest muscle and worst enemy is your mind. Train it well."
My Best Piece of FXB Advice: Always believe in yourself- you are stronger than you think

I’ve been doing FXB since the fall of 2012. I love FXB because of the family-like atmosphere and the three-pronged approach to fitness: cardio, resistance bands, and nutrition. If you do all three of these consistently you WILL get results.
Name: Michelle "Norm" Norman
Born: 1968 (though in my mind it’s only 1988)
Hometown: Grew up in Freeport, Illinois (home of the Pretzels) but have lived most of my life in Iowa City.
FXB Member Since: October 2012
My “Home” Class Time: 6 a.m.
My “Day Job”: Special Education Teacher at Alexander Elementary in Iowa City
My Biggest FXB Achievement (So Far!): Getting up at 5:15 to be to class by 6:00!
My Favorite FXB Approved Food: Hard Boiled Eggs
My Favorite Fun Day Food: Homemade Chocolate Chip Cookies
If I could super power it would be: to be invisible
Favorite TV show: Criminal Minds
Very few people know that I like: sewing and knitting
Everyone knows that I am: a goofball
My Favorite muscle group: anything legs!
Favorite Motivational Quote: “Self-consciousness is the spoiler of fun”
My Best Piece of FXB Advice: Follow the plan with integrity and you WILL get results. Get support if you need it, everyone is willing to help. HAVE FUN!
I began my Farrell’s journey in April of 2013. Weighing nearly 400 pounds, and not taking care of myself, I decided this was not the way my story was going to go. I needed something EXTREME! After 1 year at FXB, I dropped 146 pounds, 21% body fat, and a total of 55". One amazing result has been meeting many fantastic human beings and making awesome friendships at Farrell’s during this amazing adventure. Farrell’s has welcomed me to the family and it has been one of the most rewarding experiences of my life. Fun Facts about me:

H: 6'3"
W: 250
B: 4/11/77
Favorite Movies: The Dark Knight, Braveheart, Rocky, City Slickers, Caddyshack
TV Show: Seinfeld
Favorite Music: Country, 80's Rock
Avid Fan: Iowa Hawkeyes, Chicago Bears, Chicago Cubs, WWE
Favorite FXB approved Foods: Avocados, Grilled Salmon
Favorite Color: Black & Blue!
Favorite muscle group: Shoulders
If I had a Super Power, I would be: Bulletproof
Favorite Quote: "Life Shrinks Or Expands In Proportion To One's Courage"

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Location Info

964 South 1st Avenue
Iowa City, IA 52240

Phone: 319.338.5878
Business Manager: Barron Swenning
Franchise Owner: Thomas Fitness, LLC



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