October News 2014

October 2014



What is your foundation? Shouldn’t it be what you do today or all the time that needs to be done. These items are often viewed as small, probably don’t matter or once in awhile don’t hurt; but with enough of them not happening, how much will it affect you or could it turn into a gateway to more and more negative affects? Lets set you up to feel your best!


Weigh in to understand what you did and what you may need to do to feel perfect and manage weight.

Take a multi-vitamin to fill in the gaps of missing your perfect diet.

Use a meal replacement, as it is one of the proven items to manage weight and decreases stress.

Supplement other vitamins that are known to be needed per testing assessments.

Workout 45-60min of cardiovascular exercise to manage weight, hormones and health.

Limit sugar from food & drink.

Limit alcohol.

Hydrate enough to match your needs.

Sleep enough, 5.5-8hrs seems to provide what the body needs.


Resistance train 2-3x’s a week to help manage weight, maintain muscle and reduce injury risk.

Do intense cardio about 3x’s a week for both performance and health benefits.

Implement recovery tactics like massage, light exercise, activity, foam rolling, Yoga, etc.


Take a day off from working out.

Get a massage.

Phone a friend and/or family.

Assess how training is going.


Get body fat assessed.

Get blood chemistry checked.

Do health screenings per your age & risk.

Set long term goals.

October Specials


$10 off Bike Tune Up, lets make sure the bikes are running ok for Compu Trainer and after race season*


Workout Aiding Package- 5 Zyms of choice & Workout Extreme $45*

*Check or cash only for specials


Register for clinics here

Restorative Yoga

Oct 5- Carrie
Oct 19- Audrey
Nov 2- Carrie
Nov 16- Audrey
Dec 7- Carrie
Dec 21- Audrey

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

Swim Clinic

Registration- done through Mundelein Park District

Saturday October 11th

Adult 130-215

Youth 215-3

Technique assessment & drilling along with pool specific skills will be a part of the clinic.

TFP Ironman Coaching Group

Registration- email Matt to claim a seat

Friday October 17th 630pm

Training Plan Writing

Registration- www.thefitnesspursuit.com/content

Sunday October 26th 6pm

Lets talk through setting a goal & what pieces are needed weekly to get there.


Don’t Fall Back Run Program

Tuesdays 845am & 6pm and Saturday 8am starting October 7th

Lets make sure you stay strong and conditioned with short interval training.

Register for above at:

Run Targeting Group

Coach Matt’s answer to keep the run if not get it better by setting up an Oct-April plan of attack. Monthly assessments, pace “group” targeting, recovery drink included after you finish your monthly assessment and communications from Coach Matt. October assessments will run Oct 20-Oct 26 at TFP always! We will gradually move the assessments forward in the month so we can complete this before Cary & April 5k. Get signed up, www.thefitnesspursuit.com/content

EXPRESS Functional Weights

Tuesday & Thursday 12-1245 Oct 7-Oct 23
Special to get it running, $50 & 50% off Coach Recommended Lunch at Somethings Brewing. Get your spot now,www.thefitnesspursuit.com/content. We will run a longer session from Oct 27 on through the holidays and these people will get first options to keep spot.

Coming Soon

More Clinics

Program for Youth & Seniors

Program expansion plan for winter


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

-Personal Trainer & Endurance Coach-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.