Member of the Month - August 2017

JEN NYMAN

MEMBER SINCE JUNE 2015

Jen Nyman is the first person to introduce herself to anyone she doesn’t know and embodies many of the qualities we nurture here at Train for Life.  She’s welcoming, positive, and enthusiastic in literally every session.  We know that when Jen is here to train she will make others to push harder, but won’t let them leave without feeling like they did their best.

Her attitude and commitment to our training philosophy is something we can all learn from.  Since day one, Jen has always been eager to learn and embrace everything we educate her on from proper recovery to how to hit that big, personal best lift.  Jen is all about balance, which is something we foster here at TFL.  She never skips a workout, and is still a rockstar mom at every event, birthday party or school function her son, Kris, has.

Jen is always willing to help a fellow member so the next time you see Jen in one of your classes, be sure to partner up with her if you’re looking for someone to inspire you to have one of your best workouts!  We thank Jen for being a shining example of what it means to be part of the Train for Life community.

“Jen is one of the people I look forward to working out with most. Always fun. Always funny. Always motivating me to do more.”

— Amy Zajac

Member of the Month - July 2017

DARYL KIRBY

MEMBER SINCE

JANUARY 2017

Daryl Kirby is the definition of a hard-worker.  He is consistently attempting to learn new things about movement, exercise, and other fitness strategies.  Daryl’s inquisitive attitude toward fitness has driven him forward on the road to achievement.  This includes a leaner body composition, better mobility, and conquering the KB Swing – a goal he set for himself and was determined to achieve.

It’s not always easy to motivate oneself, and Daryl does this with ease as well as repeatedly finding ways to get others going too.  A simple high-five, a subtle, “Let’s Go!”, as well as, the constant support for those around him in a session; all of these things help make others feel stronger, and feed off of Daryl’s positive attitude.

Daryl is often found wearing a cut-off tee and a smile during the afternoon sessions, and most recently, planking on the beach during his summer vacation.  We’d like to commend Daryl on all of his hard work and dedication to the process, and are grateful to have him as a member of our community.

“Daryl is a nice guy to have in sessions. He’s positive, friendly and hardworking.”

— Randy Hoy, Fellow TFL Member

                                  Daryl and his wife, Karen.

2017 Summer Challenge

We asked for suggestions on how to make the Summer Challenge exciting and something different from our previous “team” approach. The consensus seemed to be that you all wanted to be challenged individually with competitors at the same level, as well as many requests for nutrition help. We feel we have satisfied both request and are excited to explain what’s to come in our 2017 Summer Challenge

Click on the PDF below for all the details about the challenge, and how to sign up...

2017 SUMMER CHALLENGE DETAILS

Member of the Month - May 2017

KATIE MORIN

MEMBER SINCE APRIL 2012

Katie Morin has been a member of Train for Life for over 5 years and with her long time commitment and dedication to her training has completed over 750 workouts with us!  Katie is a model member who always strives to do her best and can always be called upon to demonstrate any exercise with perfect technique.

Katie is always a friendly face in every class she attends welcoming friends and new members alike.  She consistently looks for improvement in all of her movements and is never too proud to ask for help when learning a new skill.  With her strength training experience, she never hesitates to lend a hand to a member or an encouraging comment. 

Katie is proof that hard work and commitment to our system pays off, as she is usually toward the top of the leader board during our challenges, often times putting up comparable numbers to women half her age.   We are humbled to have Katie continue to put her trust in us, and hope to continue to motivate and guide her for many more years to come.  CONGRATS KATIE!

“I love walking into class and seeing Katie.  She always has a smile on her face.  She is consistent, and never complains so you couldn’t ask for a better training partner.”

— Kristin Cressotti

Feature Article on Mass Realty

Thank you to Mass Realty for featuring our facility on their website recently!

Check out the article below and click the link for the full story...

As an exercise community, Train for Life in Chicopee, MA holds gym members accountable by creating camaraderie, requiring appointments and believing in fitness as a journey. Co-owners Drew and Jordan McConaha said many gyms can be intimidating and confusing, which doesn't benefit members, but Train for Life removes both of those factors. The gym uses coaching to take members' fitness to the next level while preventing injury...

Click here for remainder of the article.

Member of the Month - April 2017

MELISSA LAVALLEE

MEMBER SINCE OCTOBER 2016

Melissa’s journey is just as impressive, as it is inspiring.  She has 100% dedicated herself to her training, and finding a true balance within her relationship with food.  All of this has afforded her the ability to feel better than she has in years! 

Melissa pushes herself to new limits each training session.  She humbly leads by example, and is someone fellow members tend to find helpful throughout the sessions they share with her.  If it’s not in sessions, she is an avid social networker always sharing her inspirational story and progress, and she encourages others to believe they can do it too.  She was nominated by a fellow member, and former Member of the Month, Jill Lueb who had only the nicest things to say about her...

“Melissa is a ray of sunshine every time I see her in class, she is supportive and friendly to everyone.  She shares fun food ideas and recipes, and is just a really nice human who represents the TFL way of life. “

Melissa has far surpassed many of the original goals she set for herself when she joined us back in October. She has completely transformed her body as well as her nutrition mindset.  She is stronger, leaner and more determined as she has been learning new skills in Small Group in preparation for her upcoming powerlifting competition – which we know she will crush!

This is only the beginning for Melissa, and we are so excited to see the peaks she will climb in the future!  Keep up all the great work.

Melissa's new tattoo highlights her love for strength.  She even desires to be a coach herself one day, and is actively taking the steps to pursue this currently.

Member of the Month - March 2017

AMY ZAJAC

Member Since November 2015

Amy is, without a doubt, dedicated to the process.  Despite being a mom of two young, crazy boys, she always shows up early to her sessions, and is the last one to leave – usually after a few miles on the AirDyne with friends to hit her personal MyZone goals.  Amy originally came to us with a simple weight loss goal, but her fitness has evolved tremendously since that first day.  

When we asked fellow members about Amy there was consistency among the replies: motivating, encouraging, and persistent, and her presence during training sessions is always a positive one.  She has made others around her stronger, both mentally and physically.  A “You got this!” or a cheer from afar, is typical of Amy as she is always eager to motivate and bring out the best in those around her.   

Not a session goes by without Amy asking for a form check, a weight recommendation, or a how-to on a movement.  Just one of the many reasons she is a joy to coach.  It’s been a blessing to work with Amy, and we look forward to supporting her constant strive toward new goals and accomplishments this year – especially at the SPD Road Race next week!

“She’s motivating, encouraging and persistent; and her presence during training sessions is always a positive one.”

Be Phenomenal

Yes, I just want you to be phenomenal --- A letter from a Strength Coach…

Phenomenal people put in the extra; they don’t think twice about it… the ‘extra’ is just apart of their daily routine. Being phenomenal isn’t a term you were born to associate with; you’ve got to want to be phenomenal.

The extra effort doesn’t need to be so laborious. Maybe it’s choosing not to hit the snooze for the extra 5 minutes of sleep, choosing to pause for a few seconds to hold the door for someone on his/her way through, or something as simple as a friendly smile. Whatever “maybe” you come across in life should be met by this yes or no question…

“Will this make me better, or not?”

You see… whether you’re a Professional Athlete, High School student, the average desk-jockey, nurse, teacher, police officer, or firefighter… having that question guide your decisions can not only improve the quality of your life, but make it a better place for all of us.

Becoming phenomenal starts with confidence. You can pretend all you want, but you will not be the best version of yourself without it. The weight on the bar, the size of the kettlebell, etc. doesn’t matter… These implements only want fall to the floor…to go in one direction… You have to come up with a way to change that! Approaching exercise with intent and integrity will allow daily tasks to become simpler, less stress inducing, and ultimately more rewarding. Do you remember a time where you took a movement or a lift for granted; did it feel good? Did it hurt? This is a similar feeling such as entering a work meeting unprepared… nothing ever goes “well” then after.

Fitness is truly an all-encompassing ‘magical elixir’ that can fight depression, boost confidence, enhance drive and focus, burn fat, extend life span/expectancy… do you see where I’m heading with this?

We as coaches trust in you from Day 1.  We trust that you are going to put forth your best every training session. If you feel you only have 80% to give that day, then we are going to pull 100% of that 80.  This effort multiples as the number of solid training sessions are put it. Holding a “glass half full mentality” will ultimately lead to excellence throughout your journey. Days turn to weeks, weeks to months, and inevitably months to years.  It’s our responsibility to find a way to motivate you to find your better and eventually your best. It’s our hope that our guidance in the weight room drives you toward your goal.  Drive you’re knees out, tighten you’re grip, BREATH… These suggestions aren’t to annoy you or just to see how much weight you can lift, but to constantly remind you of how important the little adjustments in your mindfulness can drive you to become phenomenal.  Can you look in the mirror and say “I did everything I can do today to make myself better?”

As your coach, I would like to share a few ways that one can stride toward their own personal greatness…

Action steps toward Becoming Phenomenal

·  5 Minutes of Mindful Meditation

o   To give yourself time perimeter, turn on an alarm with a soft chime ringer.

o   Breathe and let your thoughts float.

o   Be awake and conscious of the world around you.

*Notice how quickly you awaken with the positivity and energy needed to proceed with your day.

·  Exercise

o    This doesn’t only mean, “hit the gym”!  If weather permits find ways to get outside: hike, run, bike, or walk.

o   Do something every day. Being phenomenal means you have to feel phenomenal first.

·  Enjoy Life

o   Find time to smile each day: whether you have a hobby or a great group of friends to hang out with, enjoy each minute.

o   Surround yourself only with positive people, who bring out the best in you.  Nobody is phenomenal without a smile – except Bill Belichick (that guy never smiles, and he’s a phenomenal cheater).

Coach Vin Silano, CSCS, Pn1

Member of the Month - February 2017

AARON BAJGIER

MEMBER SINCE AUGUST 2016

Aaron came to us with a unique story and very specific goal: to get back to playing hockey after some unwanted time away from his favorite sport.  2 years prior to training with TFL, Aaron was spending the holiday season in a hospital bed after a surgery to remove a tumor from his brain.  This caused a setback in his hockey training, and decrease in his appetite and strength.

From day one, Aaron was one of the most polite and mature 12 year olds our coaching team has worked with.  His perseverance inspires our coaches as well as the other members in Aaron’s group – even “the bald guy that took his bar.”  This young man never misses a session, has drastically improved his strength and coordination, and has begun to work up a healthy appetite again.  We are also thrilled to say Aaron conquered his main goal, and just wrapped up his first full season back on the ice.

Aaron is constantly following our TFL Instagram page and commenting on our coaches’ workouts.  He has told us countless times how much he enjoys being here each week, but what he doesn’t realize is how inspiring he is to our team.  We’re so honored to be a part of his young athletic life.  It’s been a pleasure to watch Aaron get stronger week after week and we look forward to continuing to see him grow.

“A special shoutout to Bob Authier - “The bald guy who stole Aaron’s bar.””

Deload Week Explained

What Recovery Week Is and Is Not –

Recovery Week is:

·      A time for rest to repair connective tissue and restore testosterone and cortisol levels (Elevated cortisol levels can INHIBIT weight loss.)

·      A great way to improve the way the mind and body are feeling and break through plateaus

·      Can help reduce inflammation in the body which could help reduce the likelihood of developing many of the common –itis’s.

Recovery Week is NOT:

·      A Week Off.  Recovery Week is and can be challenging in many ways other than going heavy and hard.  Going out on your own on this week to continue training may only impede your progress.  If you’re sore and tired going into a new phase, the likelihood of you being able to give your all is decreased.

·      A fad.  Deload weeks and recovery programs are incorporated in all strength and conditioning programs.  Any program that is designed to help you improve strength and lose weight will have scheduled recovery days to allow your body to heal.  You get stronger from recovering from your workouts.  During a workout, you’re tearing and breaking down muscle so if you don’t give your body the adequate rest and nutrition, your progress will suffer. 

How we deload in our program?

·      Reduced volume and intensity – By shorten the length of your workouts and incorporating more soft tissue work and stretching, we decrease the amount of work being done in a session.  For some this may sound counterproductive, but remember, progress is made over weeks, months and years, not from one workout.  Patience is one of the most important qualities in building strength. 

·      Increased soft tissue and mobility work – If our bodies cannot get into certain positions, we cannot strengthen them.  As adults who enjoy training hard, we are battling against hours of bad habits.  Working at the computer, driving, texting, watching tv, standing at our kids’ games, etc.  all can contribute to movement dysfunction.  If a movement, like a squat, is painful or lacks range of motion, we should not and cannot load this pattern effectively to build strength and burn calories. 

·      Consistency – Every fifth week is a recovery week.  This pattern holds true to allow us to build through a phase, recover, and start again.  Remember, we said you don’t get stronger from your workout, it’s recovering from that workout.  Do you ever notice that when you’re rested and not sore, your workouts are BETTER?  That’s the goal behind recovery week.  If you’re always tired and sore, you won’t make the progress you’re looking for.

2017 Recovery Template Explained:

Mobility Monday –

Mobility is the ability to move a limb through the full range of motion with control.   Monday’s during recovery week will help to restore and enhance the mobility needed to perform movements used in our program.  From squatting to pressing, adequate range of motion is necessary to load movements.  Monday’s session will include foam rolling, stretching and mobility work.  Groups will be lead through a series of movements working improve movement quality, joint strength and body control.   

Sweat and Stretch / Yoga Tuesday –

Tuesday’s will combine foam rolling, stretching and conditioning to get your sweating and moving better by the end of the hour.  Starting with foam rolling and stretching, the hour will build in intensity to include Animal Flow, bodyweight exercises and light conditioning. 

Individuals looking for a traditional yoga class can also choose attend Yoga with Caitlin at 6PM. 

Mobility & Movement Wednesday –

Wednesday’s will offer light strength training mixed with mobility work.  You’ll be certain to feel the burn on Wednesday’s.  One way to Deload is lower the volume and amount of weight used during a workout, so during this workout you’ll still see plenty of the same movements during a typical strength day.  As you move through a circuit of exercises, you’ll be given active recovery work between rounds to keep the body recovering adequately while still giving you the burn you want!

Cardio Core Thursday –

Thursday’s will combine conditioning movements with core exercises.  Each circuit will push you and time between sets of exercises will be filled with active recovery.    The intensity ramps up as the week is coming to a close, so be prepared for a challenging session, but with just enough recovery work to provide you with what you need.

Density Circuit Friday –

Friday’s workout will be a full body workout similar to a typical strength day with simply less total load.  You’ll have 30 minutes to complete as many rounds of the circuit as possible, all with proper form of course.  Sweat, burn calories and feel recharged after this 30 minute session.

Saturday's Challenge –

Saturday’s will feature new challenge workouts, along with a few of your favorites from the past.  Choose one 20 minute workout from the choices provided, crush it and get your mind right for the new phase coming up on Monday!

Still need some additional information on the benefits of recovery?  Check out these resources…

Current Popular Fitness Magazine…

http://www.oxygenmag.com/article/rest-recovery-results-9835

Awesome resource for Women and Strength Training…

https://www.girlsgonestrong.com/blog/recovery/deconstructing-the-de-load/

Science…

http://neuro.psychiatryonline.org/doi/full/10.1176/jnp.10.2.230a