Go Forward Fitness

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Go Forward Fitness

Hi amazing ruggers! It's me, Dana - rugby player, S&C coach, mindset enthusiast, and the founder and coach at Go Forward Fitness.

I believe in the power of strength training, self reflection, and community to keep us moving forward together. MISSION: Unite a community radiating with resilience, confidence, growth, and most importantly, endless support. SERVICES: Go Forward Fitness offers individualized strength and conditioning programming sent right to your inbox, mindfulness and mindset discussions, reflections, and activities, as well as access to a community of like-minded, inspiring, and empowering ruggers.

04/10/2026

I’ve been thinking about bringing this account back for awhile… so here I am! But it’s going to be looking a little different this time around, because I’m different! Let’s see what happens ¯\_(ツ)_/¯

09/21/2025

A LOT has happened in the last 2 years - and I finally feel ready to talk about it :) Catch blog number 40 at the link in my bio!

It is truly, the climb

05/20/2024

I am super excited to share this opportunity with you all!   The Philly Women’s Rugby Leadership Initiative is a paid opportunity to learn and develop your coaching and officiating skills in rugby with practical application in youth flag rugby.

The project starts with a 2 day clinic on August 16 and 17 covering technical skills, social and emotional learning, officiating, and CPR training.

Following training, you’ll then apply what you learned during a week-long youth flag rugby camp August 19-23 with Philadelphia Parks and Rec.

As a participant you gain support and resources that extend beyond the project dates with a scholarship for the L1 Rugby Coach and Match Official Certification Courses, WRCRA registration, registration with USA rugby, an official kit, and a $500 stipend. This is going to be GOOD!!  Apply at the link in my bio by EOD JUNE 3!

If you are even THINKING of applying, do it! :)  Thank you to the project team and our partner ! A special shout out to .of.shi for your guidance and support! AND .c.1221 for her incredible social media skills.

Thank you to the US Department of State, Exchange Alumni, Alumni TIES, and World Learning for sponsoring this project!  

This project is funded through an Alumni TIES small grant from the US Department of State.

Message me with any questions or inquiries! And please spread the word :)

09/09/2023

Over the last year, while navigating my third ACL surgery, I’ve been curating this self care recovery box with . It comes with:
❣️a journal centered around resilience
❣️letters from me written throughout my 3rd ACL recovery
❣️cannabombz CBD pain salve
❣️affirmation recovery deck
❣️sleepy time essential oil roller
❣️a little sloth guy you can hear up on the microwave for cuddles and comfort
❣️QR code for access to meditation app

The recovery process is CHALLENGING. Something that helped me was acknowledging the ways I’m caring for myself. It always gave me hope to know that even though I’m feeling sad and frustrated I’m taking little actions to fill my cup. I hope this box helps people to fill their own cup🫶

Link in bio to purchase through ! Let me know if you have any questions :)

A great gift for yourself or a friend and family member navigating injury💌

06/19/2023

OOOOOEEEEEEE‼️

We’ve got a 16 Week Strength Program ready for you right now in The Rugger Store!! 16 weeks!! That’s 4 MONTHS of programming! All the way through Hot Girl Scrummer??? WOAH😮‍💨💪

We’ve already had a team of rugby athletes test out the program and received a lot of positive feedback! Woohooo🥳 We also made some little tweaks to improve the program even more because here at Go Forward Fitness, we never stop growing forward 😉

Feel free to ask me any questions - happy to chat!

05/30/2023

🥳WELCOME DELANEY!!🥳

🏉Delaney plays for at prop, ho**er, or flanker!

🏉 Delaney is using the off season to build a STRONG foundation for preseason in August!!! YES DELANEY😤🔥 THIS IS THE PERFECT TIME.

🎤Her go to karaoke song is Unwritten!!

Can’t wait to see what you do, Delaney! The rest is still unwritten😉

05/18/2023

My heart is still beaming from this day. It feels so amazing to play my first full 80 minutes back in the game since my 3rd ACL surgery, and even better to have this group there cheering me on through it all. You’ve got me forever, loves💛

05/10/2023

INTRODUCING, MAGGIE!!🫶

🏉 Maggie plays for NYRC 🧡💙

🏉 Her go to karaoke song is No Air… Maggie I hope we get to duet this at some point this season because it is a personal fave

Super excited to be a part of your rugby journey as both your teammate and strength coach :)

03/13/2023

We say welcome but Nic has been training with us for over TWO YEARS now!! So she has been welcomed here for quite some time😂🫶

🏉Nic plays for in Sevilla, Spain! She trains in her at home gym and is currently working on expanding it even more so let us know if you have any stellar garage gym suggestions for her!!

🏉2 years ago when I met Nic she was playing club 7s, now she is in the starting 15s team playing in division de honor A! So grateful to be a part of your journey and to see you grow :)

🏉 Nic found my page on IG which is how she got started training. Soon after we got to meet in person when we were both playing in the same tournament in Spain! (See second pic) We quickly became fast friends🫶

Proud of all the time, effort, and energy you put in, Nic! Can’t wait for my tour of the new gym set up 😎

02/24/2023

March 6th we are launching our first ever Go Forward “Team” Training with our 12 Week Strength Program❗️❗️❗️

🧐How does it work?🧐
You will be given access to Go Forward’s 12 Week Strength Training Program designed specifically for rugby players, and assigned to a team of athletes. Your team will be made up of players from anywhere and everywhere! We love meeting and connecting fellow ruggers 🥰 Your team will be a way to hold each other accountable and support each other throughout your training. We 💛 support. The program is released March 6th so we can all start together🤩. Our goal is to have each member complete the full 12 week program, we will have weekly team check ins on our group messaging app, Signal.

This program is for rugby players who are looking for a structured strength plan. Don’t be like me in college and pick random workouts from IG or CrossFit! 🥴This is RUGBY - not bodybuilding! The program is 3x/week, it is recommended that athletes have at least 2+ years of experience in the gym.

🤔How much does it cost?🤔
Guess fricken what? Our 12 week strength program is only $99(!!!!) The program is written generically for ruggers to keep strength training specifically for women’s rugby players more affordable. My college team didn’t have a strength and conditioning coach and I would have LOVED some guidance in the gym. We ❤️ resources for womxn’s rugby players!

💪How do I get in on this?💪
Apply (link in bio) and we will place you with your team before March 6th!!

😩What if I want more attention?😩

You want more attention? I get it. Individualized programming tailored to you and your needs plus personal 1:1 coaching feedback is available with our customized strength training program, Go Forward Strong Strength. You can find more information at the link in bio or send us a DM!

01/16/2023

WOOHOOOOO Welcome to go Go Forward Fam🥹

🏉Bianca just finished playing at Durham University in England and is now returning to her home club !!

🏉Her go to karaoke song is Hero Mariah Carey … Bianca is MY hero for this one 😤

So excited to see the work you put in transfer to the field this WPL season!! LETS GOOOO

Address

New York, NY

Website

https://goforwardstrong.com/

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