November News 2016

November 2016

Reach Success Without More Time

Yes, more time is often not the issue. The issue is your follow through consistent enough with all the little things that add up vs adding hours of training to your week. What are you motivated to achieve? Ok, now you have the goal listed in your head. Lets look at the discipline items to work on:

Weight Loss-shopping to have options to limit hunger and minimize going out to eat, order food that you know by now supports controlled and satisfying calorie load, weigh in every morning, meal replace 1-2 meals a day, log your calories on an Ap when you are sitting and waiting for something, talk to someone to keep you accountable and drink water

Health- supplement daily per your blood test results and doctor consultation, sleep regular, keep food quality high, get weekly intensity in your cardio, do resistance training hard weekly, perform stress management techniques often and drink water

Performance-supplement daily per your blood test and doctor constellation, sleep regular, keep food quality high, train intensity with calculated targets, do resistance training hard weekly, perform stress management techniques often, practice a recovery program at home and with periodic massage and drink water



Pick 4 or more services/programs for 2016 and get 15% off. Must consult TFP staff & list clearly with payment.*


Pick 4 or more individual products for 2016 goals and get 15% off, once. Must consult TFP staff & list clearly with payment*

*Check or cash only due the last day of November 2016


Register for clinics here


Sunday November 20 6:30pm

Are you tired of watching others succeed? Are you ready for a new goal? Do you have a big goal? Plan on learning how to take a goal from a seemingly so far away timeframe into pieces that you can achieve to make it happen.

Metabolic RestingTests- understanding the data

Saturday November 19 9:15m

Come learn why it is so important to test your resting metabolic efficiency, understand how daily behaviors affect the results and understand how this will impact how you feel during the day, body composition but your risk for disease if you don’t change.

Coming Soon

Youth offerings

2017 Schedule

TFP Take Over Schedule

Off Season Run Enhancements…….

Off Season Challenge

December- March Includes:

Nutrition Month-Body Fat Check, Weekly Weight In, Log Review & Clinics

Run-Treadmill Rentals Run Workouts & Clinics

Bike-Compu Trainer Rentals Designed Workouts & Clinics

Swim-Swim Training  Center Rentals Workouts for STC & Clinics.

Each month you must purchase the supplement/nutrition package that is separate.

If you register, purchase package & turn in fulfilled log, you will be entered into raffle.


Food & Fuel are so important to weight management & performance. Here is the challenge:

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

-Buy dotFIT Lean MR, Box of Protein Bars & Multi Vitamin

-Weigh in Weekly at TFP & log on staff door

-set appointment with Coach Matt to measure Body Fat & log on staff door

-Log Food in dotFIT system everyday

-attend 1 of 2 nutrition clinics, no cost

-get blood drawn in TFP draw, separate cost

-complete all of this, you will be put into a raffle for dotFIT Lean MR, Box of Protein Bars & Multi Vitamin


Salt Stick & Zym rides for Thanksgiving week have been posted.

-suggested to use water only
-SaltStick & Zym provided for you
-same course for all rides
-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:

Referral Raffle for Swim Training Center

Saturdays 11am & 1130am in rest of 2016

Register for 1 or 2 lanes for you to get in the water and show a child or adult how great the STC is. You can use the 30min as you wish, a hardcore workout or to play with Elsa or Ironman.

Coach will be on hand to assist as needed to make it a positive experience.

For each rental you bring someone in you will be put into a raffle for TFP sponsored type items which will include an Xterra Wetsuit, swim accessories, goggles, t-shirts, product, etc. Our sponsors have really stepped up to help use showcase how great out center is.

If the spots fill, we will look to add more. So sign up for your free rental, you don’t pay the normal $10 if you do a referral and you all show up BUT if you don’t show or cancel within 48hrs you will be asked to pay the rental fee of $10 per lane reserved.

New Programs

Mon 8pm Level 3

Sun 5pm Level 3


Mon 545pm

Tue 630pm

Fri 11am Long Course

Sat 530am

Sat 645am

Tu 5pm L2
Thur 6pm L2
Sat 10am L3
Sat 11am L2
Sat 12pm L1

Drop 20-40

Tue 6pm or Virtual Option

Jan 3rd-March 7th

If you are ready to lose 2-4 pounds a week for 10weeks, this program is for you. Designed with proven elements of weigh ins, body fat checks, food logging, calorie burn downloading(device that syncs with dotFIT system required), group support, weekly workout and coaching. If you have questions, contact staff before you register as space is limited.

TEAM TFP Discounts

TFPers get discounts on many items

Something Brewing-remind at check out(fyi they will know if you are lying as they workout at TFP)

M&M Cyclery-remind at checkout(fyi they will know if you are lying as they workout at TFP & Coaches work there)

Recovery Pump-email coach Matt to get code

Rudy Project-email coach Matt to get code

Xterra Wetsuits-email coach Matt to get code

Spri Products-email coach Matt to get code

dotFIT Home Shipping-set up account at

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.



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

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.