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TFP Athlete News   

January 2008

 

Happy New Year!

Well, it's that time again when everyone is saying this year will be different, better, perfect, etc. Others say, "Whatever, this year will be the same old, same old. I'm not getting caught up in the New Year's resolution hype." But after giving so much of ourselves over the holidays, isn't it the perfect time to focus on you? Now our minds are free from holiday responsibilities and we can actually focus on following through with our resolutions. The New Year is a time of new beginnings; It just makes sense. So, hop on the resolution bandwagon. The more people that really try to make positive changes, the more our society can kick bad habits. We can all support each other!

Here are some tips for sticking with this year's resolution:
View your goal as a lifestyle change, not a short term fix. For example, you'd like to stop eating so much junk food. So, don't just make special meals for yourself while your family pigs out on all of the usual suspects.You don't have to cut out the junk cold turkey, either. Find ways to balance your daily meals with healthier options, while allowing yourself some special treats from time to time. Motivate your family to make this lifestyle change fun and rewarding by asking for opinions and preparing meals together. It's amazing the changes people can make once they start feeling involvement.

Set short term goals that are measurable and realistic. For example, you'd like to lose some weight. So, set a realistic weight goal by monitoring daily caloric intake and expenditure. For instance, planning to lose 3 lbs over the month of January by eating 2500 calories each day and burning a daily average of 450 calories through exercise or increased activity is a realistic and measurable goal. So many set themselves up to fail by refusing to commit to a goal or check on their own progress. Don't sabotage yourself!

Partner up. Find an organization or a friend, spouse, relative who will support your efforts to reach your goal and help to keep you accountable.

Coach Matt's Resolution Suggestions

Lose weight.
Get body fat to a certain percentage.
Exercise 30 mins a day for prevention.
Prepare meals in advance for busy weeks.
Remove weekday alcohol consumption.
Reduce caffeine intake.
Smile more!
Sleep 1 extra hour a day.
"Green"ify your home.

Reduce driving miles per week.

Reduce junk mail.
Compliment everyone you see.
Volunteer at an organization.
Go faster.
Make your pet healthier.
Go further.
Help a friend once a week.
Just keep going!

Help a young person reach a goal.

Get someone else to go with you.

 

January Specials

CompuTrainer Bike Fit

Find out your proper bike position in order to maximize your body's output. You will view the efficiency of your pedal stroke, acheive a safe and comfortable bike position, and learn how to utilize your power to go as fast as possible.

Bike Fit - $65

EMR at Group Rate

Want to know where your personal HR zones should be? Do you need to ensure you have started your training in the right zones, in order to progress to a more aggressive schedule? Set up your own appointment for an EMR at the Group Rate. No need to worry about anybody else's schedule this January!
View Coach Matt's availability and email him the time you would like to do your assessment.

EMR - $90
Mask* - $45

*First timers will also need to purchase the New Leaf Mask.

TFP's Biggest Loser!

You have seen it on TV. People commit to working out, eating right, and see amazing results! TFP wants to change 4 people's lives in 4 weeks, without needing to leave their families or jobs. With enough focus, you can make some huge changes in your body, too!

Here is what you need to do if you are interested in this challenge.

  • Be the first to form a team of four by contacting Coach Matt via email. He will then confirm if your team was chosen to receive this special opportunity. Make sure that each person on your team can lose 7 lbs or 4% body fat and not be considered unhealthy by Coach Matt.
  • The group will start their 4 weeks within 5 days of confirmation.
  • The group will receive up to 4 fat burning exercise sessions a week with Coach Matt.
  • The group will receive exercise recommendations for the days they are not in a training session.
  • The group will be required to log food online in order to be reviewed by Coach Matt on a regular basis.
  • Weigh-ins will happen at regular intervals; body fat asssessments will be done Week 1 and Week 4.
  • All participant information will remain confidential - no client appointments will happen 30 mins before or after a Biggest Loser session, no photos will be taken, and there will be no name recognition in any TFP fliers or website.
  • Cost - $400/per person

January Programs Starting Soon!

Preseason Perfection: All participants will get a plan that addresses how to add miles, will have their form evaluated on camera and through coaching, will learn how to fuel, and will participate in long large group runs. Early registrants have already shown the promise of some good talent, and we look forward to welcoming the men that showed up in blue to support Bill White's 5K comeback last fall (these participants won free registration to this program!). We start Saturday, Jan 19, at 7:30am. There is still time to sign up. Be there!

Prairie Crossing Base & Strength: Members of the Prairie Crossing community have hired TFP to prepare them for summer racing while improving overall health and well-being. The program they have asked for will also help to improve endurance and strength through longer runs, varied intensity, running drills, and resistance training. This program begins on Monday, Jan. 14th, at 6pm. There is still time to sign up. Will we see you?

Preseason Perfection
PC Base & Strength
Cost - $175
Cost - $225

 

TFP's 2008 Resolutions

Now that everyone has thought about their New Year's Resolutions, I would like to share some of mine for TFP:

Provide group programs for all populations:
  • First Timer Programs
  • Kids Tri Series
  • Adjust Tri Training to incorporate very high intensity workouts for performance improvements in experienced triathletes.
  • Recruit some fast new runners for Super Summer Speed in order to push everyone harder this year.
  • Recruit more "young" runners - either in age or in running years experience!
  • Bring in new TFP clients through widespread and targeted marketing programs.
Further educate on proper body care and training:
  • Promote the use of Metabolic Assessments, both RMR & EMR, through pricing specials
    and corporate endurance programs in Lake County.
  • Lectures in neighboring communities and companies on proper training
    and care.
Elevate more TFP athletes to acheive top age group finishes:
  • Coach on proper intensity in training and racing.
  • Educate current athletes on limiters that they can attack.
  • Recruit high level athletes to push current athletes and further develop them.
  • Encourage more metabolic assessments, like elite athletes use.

 

TFP Clothing/Gear

There are still some items left from this year's order. Please email Coach Matt if you are interested in any of these (the design will not change in 2008, so these will not be "outdated" any time soon!).

Tanks
Visors
Size/Clr
Qty Left
Size/Clr
Qty Left
XS
3
Black
19
S
1
White
5
Tri Long Course
Women's Bike Jersey
XS
1
S
1
Hats
Bike Jersey
Black
15
M
1
White
36
L
1
Swim Cap
67
XL
2
Women's Tri Top
Tri Short
S
1
S
2

 

 


Yoga for the Athlete

TFP has partnered with a local yoga instructor who specializes in working with athletes. A long-course triathlete herself, she understands how flexibility and stability can enhance training and racing, by creating a defense against the stresses sustained by a triathlete's body.

These small group sessions will be limited to the first three people who contact Coach Matt. She will customize the routine to the group's needs. The sessions will happen at TFP Headquarters on Wednesdays from 7pm-8pm between Feb 6-March 26. Cost per person is $120 for 8 sessions.

TFP is Hiring!

2007 brought explosive growth to TFP and Coach Matt needs to find qualified individuals to help him keep up with the goals and demands of TFP's athletes. We are looking for coaches who can assist with facilitating programs, online coaching, and personal training. We are also looking for another licensed dietitian. If you know of anyone who would enjoy working with this amazing group of clients and friends, please contact Coach Matt.

Coach Matt - Tentative Availability

Su Mo Tu We Th Fr Sa
January
20
11:30-6

21

2:30-5

22

5-9

23

3-6

24

2-9

25

1-4

26

11-5

27

8-6

28

2-5

29

5-9

30

1-6

31

6-9

FEB 1

1-6

2

11-5

 

 

 

 

 

 
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