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.

Summer Intern Sienna Opens Up About Jump Training!

The summer is flying by, and week seven of the internship has just come to a close. Every week
at Train for Life has been filled with new and exciting information, and this week was no
exception. We dived into the topic of jump training. Bobby Smith and Adam Feit of RYPT
(Reach Your Potential Training) developed this training for athletes to help them better control
their bodies at any speed and in any position that their sport might put them in. As I’m preparing to go back to school for preseason with the Simmons soccer team, this knowledge is especially beneficial to me. I can implement new movements into my training, and share the helpful info with my teammates as well!

From this week’s lesson, I’ve learned that jump training serves the purpose of not only improving power and speed, but also preventing injury. I’ve had many friends and teammates suffer an ACL or MCL tear, and often it wasn’t a major collision that caused it. Jump training teaches the mechanics of landing properly, so in chaotic game situations when athletes are moving in all planes, changing speed and direction constantly, their bodies are better equipped to deal with those movements.

While there is obviously value in this sort of training for athletes, there is certainly a benefit for everyone. Preventing injury should be the number one priority for all populations! So, I now better understand the implementation of these jump training mechanics in our workouts at TFL. The snap downs and the broad jumps hold a very important place in the collection of exercises we do.

Can’t wait to jump right into next week!

Best,
Sienna Caron

Summer Interns Update: It's Week 6 Already!

Week 6 is a wrap!

This week was about sandbags and why we use them at Train for Life. The answer is that DVRT (Dynamic Variable Resistance Training) system always use to effectively train and progress people seamlessly in a small or large group setting.  Using these concepts along with understanding specific coaching sequences and cues can help us train individuals with previous injuries or mobility limitations in a pain free manner.  

Now that I’ve been further educated, I’ll share with you what I like about the DVRT Ultimate Sandbags.

1. They make me better! I was born with nerve damage in my left shoulder and it radiates down my arm. At times, muscles on my left side just won’t turn on for me. Not with the Ultimate Sandbags. Within minutes my left lat was fired up.  This gives me an opportunity to safely push myself without making my workouts into a physical therapy session (which isn’t as fun as getting PRs). 

2. I love unconventional equipment. It doesn’t get much more savage than 90lbs bag of sand.  Training with 90lbs in an Ultimate Sandbag versus 90lbs on a barbell feels drastically different.  You can get a very different training effect without always just having to add more weight!

3. Variability. There’s a ton you can do with these things! I spent a good amount of time and greater amount of money building a home gym of dumbbells, barbells, etc. But, for most cases the sandbag can do what various other instruments can do. Less money, less space, oh and easy travel. There’s even a water filler option. So, when traveling take the empty bag with you in the car, fill it with water in the hotel room, and boom you have a portable gym.

We’re continuing to learn new skills and hone in on the basics. This upcoming week is about jumping and plyometrics so be on the lookout for Sienna’s blog.

Conversing with the members reminds me every day that I love the path I’ve chosen. Every day is another opportunity to learn and grow. Looking forward to week 7!

With gratitude,

Kyle Cusson

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!

Our Interns Tell All... What They've Learned So Far!

TFL Summer 2018 Interns are entering week 4!

It’s been a blast! We’ve met incredible members shadowed sessions and learned from the coaches. The first 3 weeks have been simple in the sense that we’ve been tasked with shadowing and taking in as much as possible. Every week we get another piece of the syllabus that covers more knowledge and builds on the previous week. These past weeks we’ve learned the importance of the warm-up both psychologically and physiologically, the why of programming certain movements as well as what to look for when curing movements. The members and staff have been super friendly and it’s delivered exactly what you look for in an internship, we’ve been pushed, listened to and challenged in our knowledge and philosophies. Stoked for all the knowledge hitting us in weeks to come!

-Summarized learning points-

·      Cueing movements

·      Why warm-ups are important

·      Why we program functional movements

·      How to progressively overload members over time

·      The importance of demoing a lift or specific movement

- Kyle Cusson

I’ve been a member of TFL since 2016, but this summer when I came home from school I started my journey here as an intern. I loved my experience as a member and I’m already enjoying my internship here just as much. In the few short weeks since I’ve started as an intern along with Kyle and Connor, I’ve learned so much more than I ever could have anticipated. The focus of the internship so far has just been to observe and ask questions. What has become extremely obvious is that every coach and every member has something to teach me in some way or another; I’m very excited to soak up all of the information I can over the course of the summer! I’ve also learned a lot about why we do many of the movements we do at TFL, which is something I didn’t realize as much as a member. Along with being enlightening, I know that this internship will also be challenging. I’ve always been fairly soft spoken and shy, and those aren’t necessarily the first adjectives that come to mind when thinking of TFL’s other wonderfully energetic coaches. Many of the demands of coaching take me out of my comfort zone, but I’m happy that I get the opportunity to push myself. One of TFL’s core values is to always strive for improvement, and what better way is there to improve myself than to challenge myself? I know I’m going to grow tremendously through this internship.

-Summarized learning points-

·      Setting goals (and how to help others set goals) in a way that makes them more likely to be accomplished.

·      Different ways to go about explaining exercises so that members can better understand how to perform them.

·      Every moment is a coachable moment

·      Warming up is very important

-Sienna Caron

After finishing week 3 at Train for Life, I have to say that I have been nothing but impressed. From the research behind the scenes that goes into each program to the cleanliness of the gym day in and day out, it is safe to say that members are getting the most out of their experience every time they walk through the door.

The way that I break down my internship is into two different concentrations. One of those concentrations is the social aspect as an aspiring strength and conditioning coach. This includes the relationship I have with members, my presence on social media and getting my name out there, as well as learning how to be a better coach. What I find most motivating as an intern at TFL is my opportunity to be present in the moment when a member achieves one of their set goals.

The other concentration of this internship is the science and research in the strength and conditioning field. This ranges from learning new exercises and why we program them, to cueing specific movements so that we activate certain muscles. My biggest goal is to maintain an open mind and take in as much information as I can. I’m excited to see how some of the concepts that I am learning will come into play when I begin grad school for physical therapy. Next weekend, we will attend the Perform Better Summit, and I can’t wait to hear some of the top professionals in our field present.

-Summarized learning points-

·     The warm up sequence of starting on the ground and then getting to the feet and why that is significant.

·      Proper warm up and cues along with the importance of breathing

·      Stick mobility sequence and importance of thoracic spine mobility.

·      RNT-reactive neuromuscular trainingà “feeding the compensation”

·      Use of new equipment such as the Inertia Wave and how they differ from the battle ropes.

- Connor Sheridan

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!

2018 Summer Team Challenge

 

YOUR CHOICE, and coaches can join you too!

There is no better accountability than when 3 other people are counting on you to do your best. You will have to work together, and remain CONSISTENT to stay on top!

*If you don’t have a full team, we still encourage you to participate. Sign up individually and we will create balanced teams based on availability. 

$40.00 Entry Fee

50% of ALL entry fees go to the Winning team!

Points are awarded weekly for the following categories...

MyZone Points

100 Points per week

WEEKLY PASS/FAIL Approach – ALL members of your team must individually complete 800 MEPs per week in order to receive points.  If all 4 members do not complete 800 MEPs, the team will not receive points for that week.

*MEPs are calculated Monday - Sunday

PHYSICAL CHALLENGES

Points based on standings

There will be a weekly physical challenge completed by all members of the team.  The top THREE scores from your team will be averaged and teams will be placed in order to scale points from greatest to least. 

•  If there is an injury preventing a teammate from completing the event, the other three scores will automatically be averaged.  If all other members don’t complete the challenge, a zero will be included in the average for that team.

•  If a member is on vacation, the challenge must be completed the week BEFORE, once scores are posted they will not be changed. 

Post-workout nutritioN

3 points per ticket

Members will receive a ticket for drinking their protein shake after each workout.  Names will be written on each ticket and dropped into the raffle.  Points will be given to your team for each ticket collected over the 8-weeks.

RAFFLE BONUS – A name will be pulled from the overall raffle and the winner will receive a 4 Pound Whey Protein ($70 Value)

* 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.
 

Weekly Nutrition Tasks

25 Points Per Person/Week

There will be 8 weekly tasks to complete during the challenge.  These simple, but results-driven, tasks will be posted to the Challenge Facebook Group, and also discussed at the kickoff meeting.  Read and follow directions as they are specific!  =)
 

Strength & Conditioning Goal

50 Points per Week

30 CHIN UPS / 50 PUSH UPS / 100 BURPEES

Each member of the team will have a sheet to track that they have completed this weekly goal.  Any fellow member of TFL can sign off on the sheet (cannot be a member of your team).  Pass/Fail Approach for weekly points just like MEPs.

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!

Member of the Month - April 2018

DON MAY

MEMBER SINCE JANUARY 2017

Don May is a member of our Semi-Private Program and is one of the most positive and cheerful people we have in our community.  Don always greets other members by name.  He is proud to share stories and pictures about his experiences and his family, and is always eager to listen to others.

Don’s dedication to his training program has paved the way for some substantial accomplishments!  When Don joined us just over a year ago, his goal was to lose enough weight to get back to the things he loved the most – skiing, hiking and enjoying the outdoors.  We are delighted to say Don will be hiking the trails this summer – 100 POUNDS LIGHTER!

It doesn’t stop there…  In addition to Don’s impressive weight loss he has also undergone immense lifestyle changes.  He has rehabbed nagging injuries, maintained a solid fitness regimen and created a healthier relationship with food.  Don has proven he is in this for life.

Don is the workout partner to crack a joke, or pose a silly question just to make the person next to him laugh.  He never takes himself too seriously.  You will never find him pushing a sled without barking a deep “woof woof” as he plows through.  He is uplifting and motivating, which makes him a pleasure to coach and be around.

We would like to congratulate Don on all of his accomplishments.  We are thrilled to be a part of his fitness journey and look forward to what the future holds.  Next time you see Don, be sure to give him a big WOOF WOOF to motivate him to the same way he motivates others!

MEMBER OF THE MONTH - February 2018

TANYA TORRES

MEMBER SINCE MARCH 2017

Tanya Torres radiates so many qualities we are proud to have in a TFL member… Tanya is a team player, a motivator, a listener and an all around badass.  If you have had the opportunity to train next to Tanya, then you definitely know what we’re talking about.

Tanya exudes positivity and is never in a workout just for herself.  If you’re lacking motivation or feeling like you can’t finish a round, she’s the one you want next to you with the amazing ability to make you feel like you’re in this together.  Quitting isn’t an option for Tanya, and she makes others believe that too.

Tanya is almost as dedicated to her training as she is to the Oakland Raiders (that’s huge), and she rarely misses a session.  She has been working towards specific strength goals since adding Hybrid to her program, and recently hit a huge PR on the Barbell Front Squat of 135lbs!  Even though it’s often on her way to or from work, Tanya remains consistent and always brings the same level of energy and passion even on her longest days.

We would like to congratulate Tanya on all of her accomplishments and never-ending hustle over the course of her time within our community; and thank her for bringing such a spark to each one of her sessions.