September News

SEPTEMBER 2012

Lead by Example

Staff at TFP preaches what to do but also takes action with goal setting, using TFP services/products and regular workouts with a purpose. We all want to see you reach your goals, but sometimes it helps to see what others are reaching for. Come with us!

Julia

1.How do you feel you did with health/performance in 2012?
Excellent! By staying true to my lifestyle, I feel terrific! I just
turned 40 this year and actually feel better than I did when I turned
30. I have eaten a mostly organic, largely vegan diet since I was 18.
My knowledge of food and what works best with my body type has really
put me in a good and healthier than ever place.

2.What are your goals for 2013?
Just to stay on track, to continue enjoying incredibly healthy food
and being super active which makes life more enjoyable. I would also
like to drive my car less and ride my bike and walk more... but a bit
of a challenge in the burbs in the winter. And most of all, to
continue to have a positive outlook on life which is what it's all
about. When you are thankful for your life and the way your body
functions you can't help but take great care of yourself.

3.What is your typical Mon-Sun workout routine?
When the weather's nice, I make a great play-list then hit the DPR on
my bike for 45-90 minutes. I practice yoga daily, sometimes twice
daily. This is in addition to my very full yoga teaching schedule
(which is a wonderful practice in and of itself!).

4.What programs/services will you be using in the year to come?
Would love to join a strength training group at TFP. Even though
yoga's really, really strengthening I think I'd like the variety.

5.What products do you use that are at TFP?

6.What do you use for supplements other than listed in #5?
I take a daily multi-vitamin and at night I take a calcium-magnesium
supplement. The magnesium really relaxes my muscles and helps me sleep
well. I also take aloe vera and probiotics daily.

Kim

1.How do you feel you did with health/performance in 2012?-
I am pleased with this year's performance.  I finished Ironman France...the race
didn't go as I had planned but I sure did learn a lot about climbing on my bike.
2.What are your goals for 2013?-
Not sure right now...my focus right now is to
maintain my weight, and gain strength.

3.What is your typical Mon-Sun workout routine?
 In addition to teaching 10 hours of
yoga, kickboxing, boot camp, trx and strength training classes.   Enjoy my off
season!!!!
Currently- Mondays are Strength training upper body
Tuesdays-run- strength training lower body
Wednesday-bike
Thursdays- CT  and swim
Fridays, Swim and Strength training
Saturday, Ct, swim, run- strength train
Sunday- Off and plan a wedding 
4.What programs/services will you be using in the year to come?
 CT for sure!!!

5.What products do you use that are at TFP?
I use the vitamins.
It's hard for me to do anything else due to the wheat thing
6.What do you use for supplements other than listed in #5?
Vegetable based protein.  Gluten Free

Markay

1.How do you feel you did with health/performance in 2012?
Got back to working out in 2012...slow & steady, working on consistency.
2.What are your goals for 2013?
Longer running & biking, increasing strength &
endurance, 1st Half Marathon
3.What is your typical Mon-Sun workout routine?
Cardio 5 days a week, PT 1-2 days a week, Massage every 2 weeks
4.What programs/services will you be using in the year to come?
PT, Massage, Yoga, FW
5.What products do you use that are at TFP?
Energy bars

 

Kelli

1.How do you feel you did with health/performance in 2012?
I am really happy with how this season turned out health-wise. I nearly
doubled my race schedule compared to last year and was afraid that the
stress  of travel and racing might take a toll on me. To combat that,  I
made recovery more of a priority. I always brought my nutrition regimen
with me so that I wasn't missing that important window of opportunity. I
also think I'm pretty good at turning it on when it counts and taking it
easy when I"m supposed to. It shows in my training schedule that I don't
do a lot of extras... unless it's for fun!
One thing I will say, I wish I had done a better job with was staying on
top of my strength program. Once a few weeks had passed I was afraid of
starting back up with only a day or so until my next race. I will do a
better job in 2013 of maintaining all aspects of my training.
2.What are your goals for 2013?
My goal will start this fall for 2013- I am really going to focus on
adding more plyometrics to my strength routine. I found that in the early
part of my season my reaction time was very slow. By the end of the summer
I could tell I was better but still very far behind my competition.
Having just gotten my upgrade at the end of this season, to a Category 2,
my second goal is to continue to develop my  bike handling and tactical
skills. I am preparing for a lot of learning moments- which aren't always
the fun kind with medals and podium finishes. I plan on adding even more
races to my calendar to help add more racing experience.

This winter I am really excited to tackle my next challenge. I am doing
the Birkie Cross Country ski marathon in February. It's a 50k ski race
similar to that of a Marathon. It's a lofty goal but I don't usually tip
toe into things! I jump!

3.What is your typical Mon-Sun workout routine?
I try to keep my schedule pretty simple.  This is roughly what I do during
the week. It does not include any of the extras I get from coaching.

Monday- RIde 1) 60-90 minutes- short intervals- 10/30/60/90 second
intervals, really turning myself inside out. The power range is from about
130-300% of threshold.
               Ride 2) 90 minutes- Recovery ride with the Women's group
from M&M Cyclery

Tuesday- Strength train and depending on race schedule a Run

Wednesday-  2+ hours- Long interval group ride 5-12 minute efforts.  I am
fortunate to be able to do this workout with a strong group of guys. It
definitely gets me out of my comfort zone and into power zones I couldn't
normally maintain.

Thursday/Friday- Depending on race schedule I will take 2 days before off
and do some sprint work the day before the race.  Off day might include
yoga.

Saturday/Sunday- Race either or both. If not racing on Sunday that's my
day to get a long 3+ hour zone 2 ride.  My favorite!!

I like to change things up in the fall. I think it keeps me engaged and
healthy. I will start my Cyclocross season in a few weeks. Cyclocross
definitely helps me with my handling skills and keeps my fitness base
throughout the colder months. I will substitute my Wednesday and Sunday
road rides for Cross rides and also add a skills day to the week.

4.What programs/services will you be using in the year to come?
I'm fortunate to be able to coach CompuTrainer all year long. Depending on
what I'm having my class do for the session I'll either do it with them or
keep the machine off and do my own workout. Some of you have even seen me
when I do my long ride drop ins. I set up my iPad and watch a movie while
I get those dreaded long rides in during the winter.
For my recovery, I like to use the Recovery Pump boots and I love our
massage therapists!
5.What products do you use that are at TFP?
I am a big fan of the Amino Rush. I use it as my recovery drink post
workout or race.  I also use a lot of the vitamins- Calcium/Magnesium/Vit
D, Antioxidants
6.What do you use for supplements other than listed in #5?
I use Nuun and Cytomax for my drink mixes. Cytomax is for when I know I'm
not going to have a chance to eat much but still need some calories. I
also love a protein drink I found at Costco called Premier Protein. It's
just a simple vanilla drink with 30g of protein and no sugar. I will use
that post race with the Amino Rush to help repair and rebuild muscle.

Ellen

1.How do you feel you did with health/performance in 2012?
I kept strong and met most all of my goals this year. I eased off on my training
when I needed to (e.g. bum ankle) but kept moving as much as I could and came back
strong. Just in the last month, as the season begins to change, I've had more issues
around healthy eating and have gained a few pounds I'd like to shed. 

2.What are your goals for 2013?
Run a half marathon
Stay strong so my work is not affected injury or recovery
Ride a couple of Centuries and maybe RAGBRAI again
Keep my weight 5 lbs lower than it is right now
Build yoga back into my schedule
Continue to receive a massage every 2 weeks 

3.What is your typical Mon-Sun workout routine?
Monday: CT (and walk the dog)
Tuesday: off
Wednesday: Functional weights and Run
Thursday: Swim
Friday: Bike 30-40
Saturday: Run
Sunday: Long bike ride, 45 miles or more 

4.What programs/services will you be using in the year to come?
CT, PT (functional weights), Elite body comp, yoga 

5.What products do you use that are at TFP?
Moji wrap, ZYM, some Apex bars and Apex protein powder 

6.What do you use for supplements other than listed in #5?
I have a number of supplements prescribed by my homeopath, including Vitamin B12 &
B6, Iron, calcium and a magnesium/potassium blend.

Derek

1.How do you feel you did with health/performance in 2012?
I really stepped up in 2012 compared to years in the past. It helped to
be surrounded by motivating people. Found some new great friends and
introduced some new activities, Rd biking, trail running etc. Never
thought I would be able to run 20 miles in my life especially on trails.
I’ve always been stronger in more anaerobic sports like rock climbing
but beginning to be just as strong in the aerobic sports. I also
improved my nutrition a lot! I use to eat cheeseburgers and fries before
races haha. I have found how much it really helps to focus on nutrition.

2.What are your goals for 2013?
Goals hhmm I have a lot floating through my head at all times. I would like to do a 50k trail run
somewhere exciting, Colorado preferably. Race and win some races in the
Wisconsin Offroad series mountain biking. Qualify for Western States
100…. Yea I have some work to do ☺ Lets get after it! My most important
goal is too get into Physical Therapy school as well.

3.What is your typical Mon-Sun workout routine?
This was last weeks. Nothing is typical
Mon- Trail run 7 miles
Tues- SSS or Trail run 5-6 miles.
Wed- I will do Weights and lots of things to improve my balance, Found
I need that with the trail running.
Thurs- Bike or Swim- Cross train usually I will do 30-40 miles on the
road bike
Fri- Trail Run- 7 miles
Saturday- Trail run 20 miles at Kettle
Sunday- Recovery spin in Lake Geneva with some friends

4.What programs/services will you be using in the year to come?
 Aquatic Pursuit, running programs, I will start to use elevation training as
well. Recovery boots too!

5.What products do you use that are at TFP?
I use, BCAA, Joint support, Performance multivitamin, fish oil, Salt
sticks,No2, amino,Love the apex bars, sad to see them go.

6.What do you use for supplements other than listed in #5?
GU peanut butter!!! And shot blocks. Love them both!

Lauri

1.How do you feel you did with health/performance in 2012?
I did an excellent job in managing my health and performance in 2012, by
changing up a few of my workouts and putting a greater focus on my
nutrition and recovery.

2.What are your goals for 2013?
My main goal is stay injury free, I also want to maintain my performance
and work toward small improvements with the swim, bike and run by doing
periodic assessments through out my season. I have been thinking about how
I can safely continue to improve my run to where I was a few years back. I
want to continue learning all about nutrition and its'effect on
athletes, that just fascinates me.
I have not established what I will be doing as far as racing next year. I
do have lots of thoughts though, just need to keep assessing as this year
comes to a close.

3.What is your typical Mon-Sun workout routine?
Monday= Treadmill Run with some intervals and Weights
Tuesday= Computrainer one or two times or outside ride and occasional
swim
Wednesday= Hard swim, harder computrainer and wts
Thursday= Computrainer as a recovery ride,  and Medium to long Run and
recovery swim
Friday =Computrainer usually the hardest one for the week, wts and swim
if not swimming on Thursday.
Saturday= Long run and sometimes a recovery swim or a recovery trail
ride.
Sunday =Longer swim and longer bike

4.What programs/services will you be using in the year to come?
I pretty much take advantage of all that TFP has to offer!!  Elite Body
Comp, Personal Training, Training Plan, Computrainer, Altitude,
Functional, Wts, Yoga, TAP, Recovery Boots and Massage.

5.What products do you use that are at TFP?
Apex Amino, Apex NO, Powder Meal replacement, Protein Bars, Performance
Vitamins, Joint,BCAA,Salt Stick plus and reg,  IM perform, G2, Powerade
gels, Zym and Carbo Pro and the Body Bugg.

6.What do you use for supplements other than listed in #5?
Vitamin D

Delfino

1.How do you feel you did with health/performance in 2012?
Not a good year for me. Performance was non existent, and health, ok, justtoo
much weight.
2.What are your goals for 2013?
Weight loss, periodization and follow thru with a schedule and race calendar.
3.What is your typical Mon-Sun workout routine?
Mon 1hr CT, Tues, 2 hr intensity ride, Wed 1 hr CT and sometimes an hour of low
intensity riding, Thur 2 to 4 hr high intensity riding, long intervals. Fri, 2 hr
recovery ride, Sat 2 hr intense group ride. Sun 4 to 6 hr intense ride, ongroup
ride or 1 hr race.

4.What programs/services will you be using in the year to come?
CT, Body bugg,  Strength training
5.What products do you use that are at TFP?
Protein as recovery. Try not to use extra supplements.
6.What do you use for supplements other than listed in #5?
Protein shakes post workout

Wendy

1.How do you feel you did with health/performance in 2012?   Needs improvement. Lose weight 
2.What are your goals for 2013?  Lose weight 
3.What is your typical Mon-Sun workout routine? walk 3-5 miles 5 days a week and weights three days a week 
4.What programs/services will you be using in the year to come?   After weight loss, re-do RMR. Yoga class  
5.What products do you use that are at TFP? Cannot use any of the bars as they have way too much sugar for me. 
Have not used any of the supplements yet.  
6.What do you use for supplements other than listed in #5? nothing yet  

Matt

1.How do you feel you did with health/performance in 2012?
Happy but not satisfied. I had one set back with my hamstring in April/May
but otherwise felt like I improved my swim, bike and run.
I PRed in almostevery race except my 5k but that was 2weeks after my hammie so I took it light.
I would have liked my weight to be 4lb lighter.

2.What are your goals for 2013?
-race leaner
-faster swim, bike and run
-race faster, especially my run
-work less

3.What is your typical Mon-Sun workout routine?
Varies per season
Off season:
M-Tempo Run, Wts & Massage
Tu-Yoga, Hard Swim & Light Bike
Wed- Easy Run, Moderate Swim, Hard CT & Wts
Th- Interval Run, Yoga, Easy Swim & Easy CT
Fri-Intense CT, Wts, Easy Run, Massage & Hard Swim
Sat- Moderate CTs & Hard Run/Long Run
Sun- Intense Swim & Long Run/Long Bike

Season:
M-Pace Run, Wts & Massage
Tu-Yoga, Intense Lake Swim & Interval Run
Wed-Easy Run, Hard Swim & Hard CT
Th- Easy Run, Easy Run, Yoga, Easy Swim & Easy CT
Fri-Intense CT, Wts, Easy Run, Massage & Intense Swim
Sat-Long Run & Easy Swim
Sun-Long Bike & Easy Swim

4.What programs/services will you be using in the year to come?
CT, Yoga, F Wts, Altitude Training, Recovery Boots, Massage, Blood Testing, Run Programs & TRI Programs
5.What products do you use that are at TFP?
Mulit Vit, Fat Burner, BCAA, Anitoxidant, Fish Oil, Joint Support, Carbo Pro, IM Perform, Salt Stick, Powerbar Gel,
Gatorade Prime, Protein Bars, Meal Bars, Quick Energy Bars, Amino Rush, NO Rush, Supreme & Lite Replacements
6.What do you use for supplements other than listed in #5?
Vit D, Magnesium & Iron

September Special

SERVICE

$50–Massage for those that have never done one*
$250-4  60min Massages*

PRODUCT

$10-8 APEX bars
$40-4 APEX Capsules of choice

*Check or cash only
 
 
 
 
 

CLINICS

Register for clinics here

Play It Smart–Prevent Pain, Strengthen Your Mind With Yoga

If you teach your body to release tension and tightness the mind can then follow along. Learn how standing, seated and reclined yoga postures, breath and mental focus can help you be at the top of your game. Freeing tight muscles and connective tissues from their gripping and encouraging them to move fluidly will not only prevent injury and alleviate pain — but can lead to greater mental freedom. Learn proper alignment and breathing and teach your mind to stop racing so that it can concentrate on the task at hand. Yoga can enrich your training — and your life in ways you never thought possible!

October 6th from 1:00 – 3:30pm

 

Cyclocross

Great event if you are interested in Cyclocross riding.

Thursday September 27th 6:00pm

See M&M Bikes page here.

Learn to Mountain Bike

The fall is a great time to enjoy the trails without the fear of getting bruised up before your big race. Many having riden the crushed gravel trails but we are going to take you out on mountain biking trails at Franklin WI. You need a helmet and a bike that can handle some rocks, roots and mud. Come learn the skills–descending, climbing, object hoping, braking, planning ahead, quick thinking and bike handling. This is great to build power and bike handling for road riding! Both Coach Matt & Derek have raced MTB. Come learn from some very good riders!

Sunday October 14

10am Meeting at TFP

230pm estimated return to TFP

Trail Running

Have you wanted to disappear and run up and down trails in the woods vs the road or crushed gravel local trails? You will love this clinic!! Come learn about how to enjoy trail running with coach Matt & Derek! This will create a new love for running for you!

Sunday October 21

Leave TFP at 830am

Estimated return to TFP 1230pm

Ironman Training

Information on what Ironman Training and racing is like. Registration is done  with Mundelien Park District here.

Saturday October 20 3pm

 

Swim Clinic

Have your swim technique assessed, given suggestions to take with you, learn drills and assessment of speed and endurance with multiple coaches. Registration is done  with Mundelien Park District here.

Saturday October 20 430pm

 

Ironman Coaching Package

TFP coaches will present on what training for Ironman is like and what coaching package they will be offering. This is a must if you plan to do the coaching package with TFP for 2013 Ironman!

Thursday October 25  730pm

 

 

Take Over Bike Ride

Sunday September 23rd 630am
This will be a non-drop ride on the TFP Route with 2 break away pushes on Callahan’s Hills meeting up at the Ford dealer on the way out and then on Old Gilmer entrance on the way back. Plan to stop twice for hydration at the Lake Co Park on Fairfield just south of hwy 176.  Plan to draft or lead the draft the whole way so practice and study up on this. Register now and get a free pair of TFP custom Sugio Bike shorts until they run out. Once you register see TFP staff to get your shorts. The purpose of the registration is so we know how to plan for this with coaches and SAG vehicles. If you don’t show you owe $50 for the shorts! TFP shorts and Jersey’s are requested to be worn on this ride.
The purpose of the ride is:
-make sure everyone is still riding
-make sure you are riding long enough to handle 56miles
-team support
-fun
-enjoy one of the last weekends outside
-so those around our route who we are
 

Aquatic Pursuit

Sundays 7am Starting October 7th Mundelein Park District
Register here
The Fitness Pursuit staff administers a group swim program similar to Master Swim Programs. This programs is structured to be prepared for summer triathlon swimming. The program is held at Mundelein Park District Pool.  Sessions usually last 8 weeks. Information and registration can be done from the Mundelein Park District website.
This will fill up!
 
 

SEDOL 5k & KIDS Sprint(mile)

Saturday Sept 15 8:30am
So much to note:
-please register asap for the event
– if  you want to be a handi-cable helper, register here, you will help a child do the 5k by pushing a wheel chair, holding a string, holding a hand and/or walking and running with them. TFP had about 40 helpers last year!! Will do so much for them and you, you can’t put it to words! Please register for the 5k if you plan to do this
-Get a youth group motivated to raise money and/or show up with the largest group. $250 will be awarded to the highest youth fundraising group and the largest group to show up at the event!!
Sponsor/Donate to Coach Matt  Ya, he wants to be the largest fundraiser but he also believes in this foundation that helps locals that just can’t keep up with financials from having to care for their child’s needs and to give opportunity to those kids that would not with a camp experience.
sign up your kids and encourage others too, lets get Lake County’s youth active! This kids sprint will be the biggest in the area, Coach Matt promises. Lets inspire!
 

Wellness Festival

Saturday September 29th 12-4pm Washington Square Grayslake(where TFP is)
Great festval for all ages to see some very positive offerings from businesses, organizations and charities.
-free kids haircuts
-food, wine and coffee samples
-live music
-DJ
-activities
-raffles for hundreds of dollar baskets
To get more info check out the Washington Square Facebook page
 

3 Month Training Plan

TFP Staff has decided that the 3month Training Plan will not be offered anymore. We want to keep with our personal theme on our services. There are a lot of bulk and/or cheap options out there. This is not TFP. Not that they are wrong or don’t work. It is not what we want to provide. We will continue to inspire and produce!
 

Coming Soon

**September 29th Saturday 12-4 On site registration

**September 30th Sunday 9pm Online registration

-Elite Body Comp-Oct 28th 330pm
-Don’t Fall Back RunOct 7 8am
-Junior TRI Club-Jan, more info to come soon
-Drop 20-40 Oct 15 or Oct 16
-Women’s Only Weight Loss Oct 17 Wednesdays 6pm
-Compu Trainers(start week of Oct 22nd)- Mon 615pm, Tu 615pm, Wed 915am, Sat 645am & 8am
 -Functional Weights(start week of Oct 22nd)- Tu 730pm & Sat 645am
-YOGA(start week of Oct 22nd)- Tu 730pm, Wed 745pm, Th 630am, Th 730pm & Sat 915am
 
View descriptions for above programs here
 
 

Women’s Only Weight Loss–New Program

NEW Program, just for ladies. Goal is to create a weight loss goal that is ideal for 10weeks for you along with creating a healthier conditioning level with weekly workouts and becoming the more toned you that you want to see! Program will be 90min, Wednesdays starting Oct 17th 6-730pm.
 
 

NEW Staff at TFP

Please welcome the new staff to TFP! Check out the staff page to find more info out about them and set up your sessions with them:
Derek- Personal Training, Compu Trainer, EMR/RMR, Group Endurance Programs/Clinics, Functional Weights and Weight Loss Programs
 
Wendy- Personal Training, RMR, Functional Weights, Beginner Fitness Programs and Weight Loss Programs
 
Markay- Massage Therapist