December News 2105

December 2015 

floatYouth Swim-  A Must

Making sure a child can swim is a must. It is one of components a parent needs to follow through with. At some point in their life they will be around water. They may need to save themselves. Or should they just sit out of their whole life from water activity. Fear is also an issue. Many, once they reach around 12 to 14 become so fearful of water that they never get over it as they become adults. Please make sure the children in your family can swim to be able to enjoy and save their life. Starting them around age 3 to 4 is wise and we see them learn enough to save their life by age 5 to 6 as long as they have 6months of lessons and have supplemental support time with parents.

December SPECIALS

SERVICE

Buy $50 or more Gift Certificate for a New Person to TFP and get a free box bars of your choice. Contact Matt for your gift certificate*

PRODUCT

Post a picture on your Facebook of you in TFP gear(race, workout, casual, etc) some how encouraging positiveness, reporting use of new STC would be very helpful, etc (doesn’t have to be blunt like TFP is the best ever you need to go there sort of thing) and tag Matt Petersen(make sure Matt is on your friend list first) and get 50% off  TFP Gear*

*Check or cash only 
 
 
 

CLINICS

Register for clinics here
 

Flexibility Clinic

Saturday December 19, 2015 @ 9:15 am

Flexibility clinic is designed for assisted stretching or Fascial Stretch Therapy (FST). This type of stretching involves a “line” of muscles rather than one muscle at a time. It also stretches each muscle from one end to the other. This allows for a more complete stretch and in return, better range of motion. A few benefits of increased flexibility are:

-can reduce risk of injury, especially strains and sprains

-can eliminate back problem and pain

-can reduce muscular soreness and tension

-can promote physical and mental relaxation

We will also go over the common movements of athletes at TFP and how we can work on rectifying pains that will not go away. The best part is I do all the work and you can have an incredible hour of relaxation! Special offer on individual session with Kelly to those that attend!!!

Swimming Form and Peer Review Clinic

Saturday January 9th 10-11am

Time to swim faster and farther with less effort. Swim in the endless pool with mirrors to help with your technique and form. Bonus come and check out what coaches are looking at in the freestyle stroke with peer review. This will help you understand the proper form to become more streamline…all ages and abilities welcome.

Progress Your Child’s Swim Skills

Sunday January 10th 12:30-1:30pm

For Parent & child(4-7). Come learn how to work with your child to help progress the skills they are learning in swim lessons. You both will be in the water.

Restorative Yoga

Sunday December 20th & January 17th 7pm

With training and racing creating a lot of stress on the body, come to this gentle Yoga session to promote recovery.

Keeping Kids Active

Tuesday January 19th 7pm

Come learn about the current methods suggested to keep our youth active in this time of technology and growing childhood obesity.

Self Massage/Gentle Yoga

Sunday February 14th 3:30pm

This clinic is about exploring ways to stretch your body and your brain at the same time. The key to effectiveness is ensuring the brain/body feel safe (stable) in chosen movements. Once our brain feels safe, it can bring more attention to your work-out regime. By bringing attention to the movements, you ignite new patterns of learning. This means, taking back control of your body. We were not meant to just coast through life having to deal with pain and injury or lack of mobility. This clinic will help our body and brain function better together. You will learn different stretches that can be done in combination with the self massage techniques for areas of the body that suffer most from tightness and strain due to training (no yoga experience necessary).

Youth Swim & Run

Saturday January 2nd 9:30am-10:30am

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.

Youth CT

Saturday December 19th 10am

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

Family Open Swims

Sunday December 27th 11am & 11:45am

Monday December 28th 1pm & 1:45pm

Family Rentals-you have use of the 1 full pool for 45min to use as you wish for FREE. Thank you TFP!

Youth Weights

Friday January 1st  9:30am

Lets have some off season fun & a workout for our juniors, ages 6-14. Weights will focus on developing age appropriate skills & strength

Youth CT & Movie

Tuesdays December 22nd 5:30pm-7:30pm

Bike training for youth ages 6-14 to help them understand how to work different efforts, technique and TRI talk. During the ride a movie will be shown. They will ride for about 45min then watch the rest of the movie with snacks provided.

Coming Soon

Senior offerings

Youth offerings

Summer Schedule

Blood Draws

Mon Jan 11th 730am & 745am

Tue Jan 12th 5am & 515am

Sat Jan 16th 6am & 615am

Three slots per 15 minutes. First come, first serve. Please come five minutes before your scheduled time in order to be prepared and ready. Make sure you fast 8 hours before your scheduled time (no food or drink).

SALTSTICK/ZYM & POWERBAR SPONSORED RIDES

Salt Stick & Zym rides for Christmas week have been posted.
24th-6:30am
24th-8:45am
26th-8am

-suggested to use water only
-SaltStick & Zym provided for you
-same course for all rides
-draft on
-see what power you can do for 2hrs while keeping hydration & electrolytes coming in
-great conditioning and calorie burn
-Usage protocol from the Doc himself:http://www.saltstick.com/products/sscaps/ctraining.htm

Powerbar Rides have been posted for New Years Week:
Dec 31-6:30am

Dec 31-8:45am
Jan 1-7am
Jan 1 9:15am

-suggested to Powerbar products to fuel you
-Product provided for you
-same course for all rides & same as Salt Stick/Zym ride
-draft on
-see what power you can do for 2hrs while fueling to the max
-great conditioning & comparison to no calories

Off Season Monthly Challenges

January-Nutrition

Pay $100 or Buy EMR or RMR, dotFIT Multi-Vit and Lean MR

Month Includes-Weekly Weigh In, Weekly Food Log Review in dotFIT.com and 2 Body Fat Assessments.

Goal-to reach your body composition goal, feel better and perform greater.

Challenge include logging water, food, weight and exercise the whole month. All those that do are put into the monthly drawing.

February-RUN

Pay $100 or buy dotFIT NO7 & Aminoboost

Month Includes-free treadmill rentals, Matt’s weekly workout and 12min(mens) or 14min(womens) assessment

Goal-to improve run ability and prepare for 2016 events

Challenge include logging weekly mileage, completing Matt’s Run and both assessments. All those that do are put into the monthly drawing.

March-SWIM

Pay $100 or buy Goggles & Underwater Swim Video Session

Month Includes-free STC rentals, Matt’s weekly workout and 5min assessment

Goal-to improve swim ability and prepare for 2016 events

Challenge include logging weekly yardage, completing Matt’s Swim and both assessments. All those that do are put into the monthly drawing.

April-BIKE

Pay $100 or buy dotFIT Pre/Post & CT Spin Scan Session

Month Includes-free CT rentals of Matt’s weekly workout and 1 Spin scan session a week

Goal-to improve bike ability and prepare for 2016 events

Challenge include logging weekly mileage, completing 1 of Matt’s Rental Rides a week, 1 Spin Scan Session a week and both Time Trials. All those that do are put into the monthly drawing.

 

TFP Take Overs:

Little change per feedback & assessment

Cary Half Marathon- March 20th, register on Dec 31st at 6am =  this gets everyone running early in the year and encourages a lighter runner

Grayslake 5k- July 9th, registration will open soon= this will allow speed training after Cary along with supporting our City’s race

Wauconda Youth TRI- July 23, registration will be soon=this allows for more TRI Training to target a local race

Wauconda Sprint or Olympic or Relay TRI- July 24, registration will be soon=this allows for more TRI Training to target a local race

Class being added:

Compu Trainer

Sat 530am

Sun 2pm 2hour Long Course

Functional Weights

Sat 645am-Bootcamp Style

STC Adult

Mon 8pm

Wed 6pm LEVEL 1=Learn To Swim

Thur 9am

Sat 630am

STC Youth

Tu 430pm L2

Wed 5pm L2

Thur 1030am Parent & Tot

Preseason Perfection

Tuesday 845am & 615pm(Terrain/Hill run) AND Saturday 8am(long run)

Program will focus on being run prepared for 2016. The program will focus on being prepared for the Cary Half Marathon on March 20th but not a requirement. Along with the Sat 8am longer run and/or skill work will be during a weekly Tuesdays 845am and/or 615pm. We are making sure you are really ready!

Elite Body Composition

Sundays 3:30pm-5pm January 3rd-February 28th

This program is designed for athletes ready to change their composition to improve their performance over a 10week period. Every week you will weigh in, measure body fat, education topic and bootcamp workout. To attend weekly session you must log daily your weight, food and calorie burn in dotFIT.com with a device compatible to system. No refunds. If you have questions, contact staff before you register as space is limited.

Body Transformation

Sunday 5:00pm-630pm January 3rd-February 28th

This program is designed for those that aren’t currently athletes and want to change their body composition to look better. Perfect for a new mom that wants her pre baby body back, someone planing a beach vacation and/or someone that wants to lessen the layer of fat over a good shape. Every week you will weigh in, measure body fat, education topic and high intensity circuit workout. To attend weekly session you must log daily your weight, food and calorie burn in dotFIT.com with device that syncs with program. No refunds. If you have questions, contact staff before you register as space is limited

 Aquatic Pursuit

January 31-May 1 Session

Sundays  6:50am

At Mundelein Park District Pool

Program has 4 lanes in 25yard pool. 4-6 people per lane by speed/ability. From Sept to May the workouts will progress in distance. The fall will have skill & drill focus. Winter speed & power development. Spring speed & endurance development. I have been leading large adult swim programs for 13yrs. I am confidence you will see yourself improve & be prepared for 2016!!
Register here if you have an account. If you don’t have an account you need to contact the park district.

https://online.activenetwork.com/MundeleinParks/Activities/ActivitiesAdvSearch.asp

Triathlon Training

Saturdays 6:30am-8:15am April 2nd-August 20th

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.

Super Summer Speed

Tuesdays 8:45am & 6pm April 5th-September 27th

Proven results! Program will be laid out systematically to increase running pace with various speed workouts like fartleks, intervals, hills and tempo. Program will include weekly running suggestions to work toward season goal. All levels are encouraged to sign up. Must be able to run 4miles. Will have 8:45am option to do either it or 6pm each week on Tue.

I Can TRI

Saturdays June 25th-July 16th 830am

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 Wauconda Sprint TRI on July 24. 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.

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

-Personal Trainer-looking to add a diversely skilled person that can coach swim, bike, run and weights

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

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.