TFL 42 HARD -- New Year Challenge

January 11th - February 21st

Sign Ups — January 4th thru 9th

*Virtual competition available via Zoom and socially-distanced weekly appointments!

30-Minute Daily Workout

1 Point per Day

Contestants are required to record 30-minutes of DAILY activity on their MyZone belts.

• Minimum of 50 MEPs per day.

• Contestants will receive 1 point per day.

• ALL MEPs must be uploaded to MyZone accounts weekly by Sunday at midnight.

3 Bonus Points per Week

• Contestants who attend 3 Train For Life workout sessions during the week will receive 3 bonus points for that week.

• These can be completed both at TFL, via Zoom check-in for at-home contestants, or a combination of both.

• Weeks are calculated Monday — Sunday.

---

Percent of Bodyweight Lost

25 Points to the Top 10 Finishers

If the FINAL Results of the challenge end in a tie, the person who ranks highest in this category at the end will win.

• Weight will be recorded during sign-ups and again post-challenge.

  • SIGN-UP: Monday, January 4th – Saturday, January 9th

  • CHECKOUT: Monday, February 22nd – Thursday, February 25th

• The difference in bodyweight will be recorded and the percent of original bodyweight lost will be ranked greatest to least amongst all competitors.

• The TOP 10 Finishers will receive 25 POINTS.

---

Weekly Weigh-In

7 Points per Week

• Contestants must check-in once per week to earn their weekly points. Points will be given regardless of what the scale says as long as the contestant checks in. This is to add a level of accountability to the challenge and encourage consistency.

• The same time of day/week is encouraged to accurately track progress, but not mandatory in order to receive points.

• Contestants competing virtually and/or prefer extra social-distancing guidelines will need to schedule an appointment with a member of the staff that can recur weekly throughout the challenge.

• Weeks begin on Mondays and end on Sundays.

---

FOOD JOURNAL ACCOUNTABILITY

7 Points per Week

You cannot outwork bad eating habits.  In order to instill some accountability to what you are doing outside of the workouts, members will be required to journal their food.

• Food journals will not be scored based on what’s in them.  The goal is to actively complete your log each week to create better eating habits and awareness of what you’re putting in your body.  As long as the log is turned in, points will be awarded.

• Members may log their food via any food log app, such as “my fitness pal”, or in a notebook, whichever is preferred. 

  • To make beneficial changes to one’s eating habits, it’s best to record the time you’re eating, what it is, the amount eaten and when you workout.

A copy of your food journal from the week prior must be emailed by the following Monday @ 6pm.

EMAIL — ashley@trainforlifema.com

Points will not be adjusted for contestants who turn their logs in late.

*EXAMPLE: Food Logs from Monday, 1/11/21 – Sunday, 1/17/21 must be turned in by Monday, 1/18/21 @ 6pm.

---

GRATITUDE POSTS

1 Point per Day

It’s hard to remain hopeful and stay positive during times of stress and uncertainty. The state we are all currently living in, although challenging, can teach us a lot about gratitude.

• Contestants will be required to make a daily post to the Private Challenge Facebook Group.

• Posts are simple and can include as many or few details as you wish about something that you are grateful for that day - big or small, a positive story or something informational that you’d like to share with the group.

• These must be posted to the group by 10PM to receive a point for that day.

3 Bonus Points per Week

Help us spread positivity beyond our community!

• Contestants who make one post per week on their Facebook page will receive 3 extra points for that week.

• Posts must be public and include…

  • Check-In to Train for Life

  • The hashtag #TFL42HARD

• As long as the hashtag is included in your post, you do not need to repeat the post in the challenge group that day. We will search the hashtag while calculating daily points.

---

WEEKLY PHYSICAL CHALLENGES

7 Points per Week

• Contestants must complete the physical challenge each week to receive their points. Weekly points will be given regardless of where one stands amongst the competition as long as the challenge is completed.

• Challenges will be completed at an appointment time that can recur weekly to ensure a staff member is available and stay within the COVID capacity guidelines.  Challenges DO NOT need to be completed post-workout. 

• Contestants competing virtually and/or prefer extra social-distancing guidelines will need to schedule an appointment with a member of the staff, and will be done at the same time as the weekly weigh-in.

• Physical Challenges will be demoed by video and thoroughly explained on the Challenge Facebook Group the week prior to each challenge with all rules and guidelines.

*Contestants in need of modifications for a specific physical challenge will still be granted the 7 points for completing the challenge for that week, but they not be allowed to use points towards the overall physical challenge standings to get credit for Male and Female First Place prizes.

Weekly Physical Challenges

2019 Summer Challenge

Winners will be announced at our annual TFL Summer Picnic
on Saturday, August 3, 2019

MyZone Points

100 Points per Week + 25 Points per week for the Top 10

There is a minimum goal of 800 MEPs per week.  Members will receive points for that week only if they hit 800 MEPS.  MEPs are calculated Monday-Sunday.  The Top 10 in the weekly standings will receive an extra 25 points for the week.  There is no limit on how many MEPs can be achieved.

Measurements

400 Points goes to first place in each category
and it scales down from there.

Weight and Body Fat % will be taken at the beginning and end of the challenge.  The difference in weight and body fat % will be scaled and points will be awarded based on where you fall amongst the group. 

WEIGH-IN: Monday, June 3rd – Monday, June 10th
CHECKOUT: Thursday, July 25th – Tuesday, July 30th

BEFORE & AFTER PHOTOS

150 Points to the Top 5 Transformations

Before and After Photos will be taken at TFL during weigh ins.  These are another way to measure true progress and earn points for positive physical change that isn’t always obvious on the scale.  These photos will be kept private and only shown to non-biased judges and the members themselves.

MEN - Shorts and No Shirt
WOMEN - Sports Bra and Shorts / Two-Piece Bathing Suit

Post-workout nutrition

1 Ticket Per Shake • 5 Points Per Ticket

In order to be successful in your quest to build lean muscle and lose fat, awareness of your daily protein intake is instrumental. Protein in liquid form is an easy and effective way to aid in post-workout recovery.  Liquid protein is easy to digest and is absorbed quickly by your muscles giving them the nutrients they need to repair.  This is also a way to increase daily protein intake on workout days where most people aren’t getting enough as it is.

Members will receive 1 ticket for drinking their protein shake after each workout.  Liquid protein only, no bars.  Tickets will be saved by members and turned in during challenge checkout.  5 Points will be awarded per ticket.

*Protein must be shown, and actively consumed at the time ticket is given.  Photos after sessions or “forgetting a ticket” will not be accepted.  No exceptions.

FOOD JOURNAL ACCOUNTABILITY

50 Points per Week

You cannot outwork bad eating habits.  In order to instill some accountability to what you are doing outside of the gym, members will be required to journal their food. Food journals will not be scored based on what’s in them.  The goal is to actively complete your log each week to create better eating habits and awareness of what you’re putting in your body.  As long as the log is turned in, points will be awarded.

Members may log their food via any food log app, such as “my fitness pal”, or in a notebook, whichever is preferred.  To make beneficial changes to one’s eating habits, It’s best to record the time you’re eating, what it is, the amount eaten and when you workout.

*A copy of your food journal from the week prior must be emailed to ashley@trainforlifema.com by the following Monday @ 6pm. 
For example, food journals from Monday, June 10 – Sunday, June 16 must be turned in by Monday, June 17th @ 6pm.

weekly Physical challenges

Week 1: Push Pull Challenge

Complete as fast as possible.
100 Meter Row >> 20 Push Ups >> 30 Squats to Ball

Week 2: Strongman Medley

Complete as fast as possible.
Backward Sled Drag >> Forward Sled March >> Farmer’s Carry

Week 3: Airdyne Ride

1.5 Mile Airdyne Sprint for Time

Week 4: Trapbar Challege

AMRAP in 60 Seconds
Bar is set to bodyweight the day of challenge rounded up to the nearest 5 pounds

Week 5: Prowler Sprints

5 Hi/Low Prowler Sprints for Time

Week 6: Death March

Complete as many laps as possible using the Farmer’s Bars.
Distance is measured from last lap once bars touch the floor.

Week 7: Conditioning Combo

Airdyne Sprint to 15 Cals >> Run to end of the building and back

Member of the Month - January 2019

Kelly Holbrook

Member since April 2016

Kelly Holbrook, known by many as the “Mayor of TFL”, has become a staple to the morning sessions.  She goes out of her way to introduce herself and make others comfortable, and embodies many of the qualities we nurture here at Train for Life.  You can count on her to be welcoming, positive, and enthusiastic in literally every session, and she cares about the progress of others just as much as she does her own.

““Anyone who works out with Kelly knows that she’s quick to crack a joke, but also takes her training and other people’s training very seriously.  She’s a great support person to have around too, if you’re having a bad day!” ”

— Jill Lueb, Fellow TFL Member

Kelly is all about balance, which is something we foster here at TFL.  She is a hard working entrepreneur who balances being a wife and business owner, while still making time to participate in many self and business development events.  Her attitude and commitment to our training philosophy make her a joy to coach.

 Kelly 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.  We are eager to help her prepare for her first Strongman Competition this year, and look forward to showing her endless support throughout the process like she has done alongside many of her peers.

We want to thank Kelly for being a rockstar student.  We appreciate that she has put her trust in TFL all of these years, and we can’t wait to watch her CRUSH her goals throughout 2019!

Member of the Month - November 2018

Kim Sweeney

Member since February 2013

Over the past five years, Kim Sweeney has become a core member of the TFL community, and is one of our biggest transformations in regards to movement and confidence in the gym.  Kim comes in everyday with a smile and is eager to crush each workout, but that’s not how she started out…  It took a lot of coaxing by Kim’s husband, Mike, to initially get her in the doors, and even after she booked her first appointment she tried to cancel.  When her daughter showed up without her, we called Kim immediately to make her comfortable coming to her session, and she hasn’t looked back since.

Kim started off barley being able to balance on one foot.  She was nervous and a little shy in her small group sessions, but it wasn’t long before she came out of her shell.  Once she got in her strength-training groove, she was encouraging and high-fiving those around her.  She would joke and yell with all the football guys and was often the center of attention. 

Aside from Kim being an encouraging and supportive member to her peers, she is a joy to coach.  Kim loves feedback from her coaches and is eager to learn and perfect her movements.  She owns all of the basics and focuses on her breathing, making it easy to trust her to excel at more advanced exercises; and many of these movements she would often say “I’ll never do that” in the beginning of her time with us.  Kim has also participated in many of the challenges and has come out with something to be proud of each and every time.

We hold stories like this near and dear to our hearts.  We appreciate that Kim has put her trust in TFL all of these years, and couldn’t be more proud of how far she has come.  Kim, thank you for being such a special part of Train for Life!  We are so honored to be apart of your journey!

“I look forward to going to the gym and working out with my parents and sister. This is the best shape that my mother has ever been in and I am so proud of all that she has accomplished.”

— Erin Sweeney, Kim’s daughter and fellow member.

Member of the Month - July 2018

Lizz Brierley

MEMBER SINCE APRIL 2017

Lizz Brierley can be found in our large group sessions often wearing a witty, self-made fitness pun t-shirt which is just one of the ways she expresses her bright personality.  Lizz was originally referred to us by her best friend, Melissa Lavallee, whom she laughs her way through most of her sessions alongside.

Since joining us last year, Lizz has made major changes in both her lifestyle and mindset.  Through her consistency and dedication she has lost over 30 pounds, has drastically increased her strength and has so much more energy throughout her days!  Lizz conquered some of her weight loss goals by focusing more on her nutrition and training consistency, as well as holding herself accountable to measurement check-ins with her coaches every 5 weeks to avoid falling off the wagon.  She sets goals, and achieves them.

“Lizz is constantly pushing herself out of her comfort zone at the gym. Her weight loss story inspires others, and she is always there for anyone.  She is an incredible friend and workout partner in crime.”

— Amy Wozniak, Fellow TFL Member

Lizz cares about the progress of others just as much as she does her own.  She is extremely welcoming and supportive.  It’s typical of Lizz to go out of her way to help others in a group.  She often makes the time to share a quick conversation with new members to let them know that she felt the same way to on her first few visits too. 

The encouraging community we are proud to offer here wouldn’t be possible without the actions of members like Lizz.  Thank you for being a special part of Train for Life!  We are so very proud to be apart of your journey!

Member of the Month - June 2018

ERIC STASZKO

Member Since July 2015

When Eric Staszko joined our community a few years ago, with his wife Lynette, he had a general goal to establish a healthier lifestyle for him and his family.  Although, this still sits at the forefront of what he is trying to accomplish, he has dug much deeper than that over his years with us.  Eric trusts the process, and no matter what we throw at him, he’s in it to win it, and always takes things to the next level.

Eric is a true student of strength, and has always remained impressively consistent with his semi-private training schedule.  He dates his workouts ahead of time, and always makes a plan with his coaches if he has to miss a session to ensure everyone is on the same page.  Eric does his homework and concentrates on the basics just as much as the new and complex movements.  He understands the importance of moving well, and the positive effect that it has on his training as well as his leisurely activities such as enjoying time outdoors, and vacationing with his family.  Eric prioritizes massage therapy to keep his body healthy, and was so intrigued by the Stick Mobility work that he learned with us that he purchased sticks to practice more at home too!  He has even added to our program by discussing some of his favorite movements with his coaches who have implemented those with other members as well. 

Aside from his positive qualities as a student, Eric is a stellar member of any group he trains with.  He is welcoming, relatable and energetic.  He is always one of the first people to introduce himself to new members, making them feel at home and supported on their new journey.  He encourages others, high-fives and cracks jokes throughout training sessions always doing his best to make others feel included.

Eric, thank you for demonstrating all of the values we believe in.  We are lucky to have you as a member of our community!

Member of the Month - May 2018

JARED JOHNSON

Member Since May 2018

Jared Johnson is and always has been a team player that we are proud to have as a member of our community.  Whether he knows you or not, you can count on Jared to cheer you on, spot you on a lift or simply ask you about your day with a huge smile on his face.  He is always eager to make others feel welcome.  All of these things are a complete change for the shy guy who walked into TFL just over a year ago.

Since his first day, Jared has dedicated himself to our process.  He has demonstrated tremendous focus on his goals, both inside and outside of gym walls.  Through his dedication to training he has gained a ton of physical strength (have you seen his overhead presses?!), but even more importantly, the ability to let his terrific sense of humor shine brighter than the quiet Jared who began with us.

Jared isn’t a quitter!  Recently, he was feeling less motivated and immediately made an effort to meet with his coach to refocus and set new goals to stay on track.

“One of the things I admire most about Jared is that when he feels like it’s getting hard to stay on track, he never quits.  He always asks for help and I appreciate his trust in me as a coach and him as a human being.”

— Drew McConaha

As coaches, we find pleasure working with individuals like Jared. He’s practices every movement with integrity, and is a constant student of strength training.  He’s always eager to learn and hit another PR, yet equally as happy for those around him when they do too!

Thank you for your focus and working so hard over this past year, Jared!  We know great things are in store for you this year!