April NEWS 2015

April 2015

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Feel Perfect?

Perfect, yes, feel perfect. By doing the “little” things you can provide your body and mind what it needs to perform, recover and feel perfect the whole day. The list is about endless but the more you can add the better you can feel. The more you can do, daily/weekly the more perfect you can feel.

Hydration- Daily hydration without working out is about 50% of your body weight in ounces.  Then you have to add in what you lose in a workout. If you drink in all your meals you still will need to drink before, during and after your workout session. This will help nutrient transport, filtration of toxins and soft tissue fluidity for movement.

Calories- With all the fitness trackers that you can wear or Aps to calculate you can come very close to what you need. If you use this along with a scale to measure your body weight you can come very close to your daily need. This will limit your stress hormones and replenish energy stores for future work.

Macros- Based on your age/metabolic function will determine your carbohydrate need per day and time of day. This can range from 35-75% per meal but most adults will do well around 45%. Then Protein and Fat will need to be around 20-35% based on what you have coming up for activity as fat may not be tolerated well if you are going to heat up the core. This will limit your hunger/fatigue, replenish lost muscle stores and manage your weight.

Vitamins-Ah, so many on the self. A multi is a place to start to cover a non-perfect diet. Then based on your use of your body, family history, age and blood test result will determine others to include daily or weekly. This will help you reduce injury & illness and give you energy.

Amino- If you are damaging tissue with intense workouts by doing intervals and/or weight training adding amino will help you keep your body’s levels high enough to keep up with the repair process as your diet may not cover this.

Sleep-Most are going to do best with 6-8hrs, maintaining similar bed & wake times, exercising, limiting caffiene before, limiting alcohol, being hydrated and not over eating going into bed time.

Exercise Routine- by doing enough duration and intensity you will manage hormones, hunger, body composition and assist sleep.

Proper Diet- not every calorie is equal and this could be a book to list the “better” foods. More real vs processed, vegetables, fruits, whole grains, fiber rich and diverse would be some place to start. Absolutely love, “if your Grandma wouldn’t recognize it, don’t eat it”

Activity- if you do a 5mile run a day doesn’t mean you can sit around the rest. Our bodies are designed to move and by doing this we will move nutrient rich blood, create need for calories, regulate blood sugar, remove waste and create pleasure.

April SPECIAL

SERVICE

$100 for 2 Personal Coaching Sessions in The Swim Training Center*

PRODUCT

10% off when you buy 2 or more Swim Training items.
*Check or cash only 
 
 
 

CLINICS

Register for clinics here

Friend Swim Mentoring

April 19th  @ 1:30pm

Bring your friend that want to do a TRI or wants to learn to swim for exercise. You will be taught common elements to help them with so they can enjoy and improve this skill. Plan to get in the water with them.

Youth Swim Development

April 25th  @ 11:30am

Bring your youth ages 6-14 that want to do a TRI, swim team or needs to learn to swim for safety. You will be taught common elements to help them with so they can enjoy and improve this skill. Plan to get in the water with them.

Top Age Group Swim

April 28th 7:15pm

This clinic will be both an assessment of technique and discussion on training to bring your swim ability to the level of those top in your age.

Friend Swim Mentoring

April 19th  @ 1:30pm

Bring your friend that want to do a TRI or wants to learn to swim for exercise. You will be taught common elements to help them with so they can enjoy and improve this skill. Plan to get in the water with them.

Youth Swim Development

April 25th  @ 11:30am

Bring your youth ages 6-14 that want to do a TRI, swim team or needs to learn to swim for safety. You will be taught common elements to help them with so they can enjoy and improve this skill. Plan to get in the water with them.

Bring your youth ages 6-14 that want to do a TRI, swim team or needs to learn to swim for safety. You will be taught common elements to help them with so they can enjoy and improve this skill. Plan to get in the water with them.

Road Biking 101

April 19th 3pm

This clinic will help you understand the rules of the roads, shifting, turning, braking, riding with others and pacing.

Youth Compu Trainer

Friday April 17th 5:45pm

Bike training for youth ages 6-14 to help them understand how to work different efforts, technique and TRI talk

Youth Swim & Run

Sunday April 19th 12pm

Lets have some off season fun & a workout for our juniors, ages 6-14. Girls in STC first. Boys running first. For the swim they need suit, towel, goggles & need to be able to swim or stand up in 5ft of water. For the run they need to be dressed for the temps for being outside for 20min.

 

Coming Soon

Summer Clinics for Endurance Racing for Adults & Youth

Elite Body Comp-RACE WEIGHT

This 6week program is designed to help those ready to make the finial adjustment to their body composition to bring it to race weight through proven result producing elements:

May 4th-June 12th

-Attend 1 of the Intro Sessions- goal setting, body composition assessment & program overview

Sunday May 3rd 7pm or May 5th 715pm

-Log Food daily & upload bodymedia armband daily to dotFIT.com

-Measure Body Fat Week 1, 3 & 6 by Coach Matt.

-Weigh weekly at TFP by TFP Staff on computerized scale & Log on staff door

-Online account will be reviewed & feedback will be emailed by Coach Matt

 

Swim Month- April CHALLENGE

Are you ready to improve your swim? Here is the challenge:

-Register & pay for 4month challenge or just swim month

-Buy 1 Aquasphere Goggle, 1 Swim Training Tool & 2 Zyms

-Do 1 Underwater Video Taping with Coach Matt at no Charge

-Do 1 or more self rental a week at STC at no charge

-Do 1 of “Matt’s Swims”  at no charge

-Log total swim minutes per week on staff door

-Every week do a 108 pace for up to 3min & log max time on staff door

-attend 1 of 2 swim clinics, no cost

-complete all of this, you will be put into a raffle for 5 Personal Training Sessions

Tri Training

Saturdays 630am March 28-August 1

Designed for those who are trying to go fast, ready for intense sessions and for those that appreciate experienced coaches finding more ability in them. Workouts will vary from single sport, to brick workouts and will vary location not too far from TFP. All abilities are encouraged. Must be able to swim 5min non stop, have a road or TRI bike and be able to run 4miles.

I-Can-TRI

Designed for those who are trying to complete their first TRI and/or are still new to the sport. Program will help you feel prepared and conditioned enough for race day.Workouts will vary from single sport, to brick workouts and will vary location not too far from TFP. Program will prepare you for the Pleasant Prairie Sprint TRI on June 21. Each week will have a workout and education items. A weekly training plan will be provided. Goggles, swimsuit, bike, helmet and new running shoes are required.

Saturdays

May 2-June 13

8:30-9:30am

Begin to Run

Program is designed for those that don’t run, can’t run non stop and are ready to do it. Program will gradually prepare you to run 3miles for July Grayslake 5k. Each week will have a workout and education items. A weekly training plan will be provided. New running shoes are required.

Mondays

May 4-June 29

5:45-6:45pm

Under Water Video Taping

Here is your chance to be able to hear and see what you are doing with your swim stroke. Set up a session with staff for your video taping.

Fee is $80/hr

You get the files from the session.

Rentals @ TFP

Rentals can be done at TFP. This means you get use of the facility but without coaching

STC Swim Lane-times will be posted on the Registration page. $15 per person per hour.

How they work-show up at your time, you get to use 1 lane, have suit, towel and goggles and you may use the timers

Compu Trainer-options are when CT or Yoga is not happening and when staff is at TFP, which is most of the other hours. Email Matt to reserve a rental. $15 per person per hour

How they work-show up 10-15min before to set up, you get use of the room for 1hr, let coach know what type of terrain or wattage course you want, set up your bike, have fuel for your ride, after you have warmed up enough to calibrate, let coach know to calibrate you, calibrate, coach will start you and then clean up after yourself.

Treadmill-options for a treadmill on that not so nice day outside/you want to hit those pace intervals and when PT clients are not using the treadmills. Email Matt to request a time. $10 per person per hour

How they work- you get to use the treadmill for 1hr, you can use 1 or more fans if available, you can open door if reasonable, have fuel needed for run and clean up after yourself.

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TFP IS HIRING

-Sport Psychologist-looking to add a resource to athletes to help them handle the mental piece–need 1

-Personal Trainer & Endurance Coach-need 1-2

Thank you for the referrals!!! New offerings to come;)

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.