October 2017


If your strong, your body performs so much better. If you want to go faster in your sport, strength relative to your weight determines most of your speed you can carry for the time of the sport from a typical ball sport all the way to a marathon.

Also if you are strong, you typically have to train both specific movements for the sport and complimentary movements. So this would include during your sport near max effort for about 30-45 seconds and doing a core exercise for similar time, usually about 12 repetitions at a challenging intensity.

All the training can be challenged by inadequate nutrients. The body needs enough water to allow soft tissue to have low resistance in motion. Enough carbohydrates need to be replaced & available for training to take place and recovery to happen. Regular protein consumption, up to your body’s lean mass amount in grams of protein, will aid in repair along with maintaining as you age. Creatine has been found to be very impactful in aiding in the strength of the body, especially in short duration activity which then will lead to a higher speed you can produce. So many other nutrients from high quality foods like vegetables and from your multi vitamin will help all the way down to the cellular level to aid in recovery and workout performance.



$30 off Functional Weights for each of the

next 2($60 total) 6 week blocks if you are:

1-adding a 2nd Functional Weights per week 2-adding a Functional Weights along with

weekly Personal Training Weights session

MUST Register, spots are limited to 15 each class. Must pay in full for all Functional Weights &

PT from Oct 2nd week through Dec 18th week

Must keep weekly PT session appoint or be charged*


$100= dotFIT Wheysmooth + dotFIT AminoBoost + dotFIT Creatine*

*Check or cash only


Register for clinics here


Sun Oct 8th 7pm WHAT adults & kids should be concerned: -sick & allergic reaction often during the year -belly fat is high -falling asleep early or during the day -GI issues -injured often/yearly -erratic performance -weight problems -stressed/anxious often -craving sugar -think it is ok to keep having fast food, pizza, dessert, wine, craft beer -family history of early disease

Clinic will help you understand how daily nutrition, fueling and training plan help you burn fat to have the performance & body composition that is possible.


-By Certified Screener TFP Coach Jen Jacobs

-Tues Oct 10th 6-8 pm -30min Time slots

Research shows that right-left asymmetries can increase risk of injuries and decrease performance. Find out areas of functional movement that can be improved by attending a Functional Movement Screen clinic with Coach Jen. She will individually test 7 fundamental movement patterns. Established in 1995, Functional Movement Systems has worked with the NHL, NFL, major colleges, MLB, US Military, and other organizations.


Youth Sessions 2018 programs


To celebrate TFP’s 10th year of offering someone a chance to be transformed by TFP, we will offer a Title Your Year option. This project is open to anyone that has never done services at TFP that has a definable goal for 2018. Do you know someone ready to transform? Please pass this opportunity along to them. The application will be posted Oct 1st and will be due by Oct 21st. Interviews will be done by Nov 15th and project will start Jan 1 2018. Get application at this PAGE.


Sat Oct 21st 10am-1pm

Our staff would like to thank you for a great year! We will highlight a lot of the offerings we have all year long for you to take advantage of for FREE. You will also have a chance to pick a raffle item from our many sponsors & vendors.

10am-Group Run/walk- 20min out and back(40min total), all ages & abilities welcome

11am-1pm 15min Spot massages


Funcational Weights

Compu Trainer Intervals

Adult Swim Intervals

Myofascial Release Clinic


Restorative Yoga

Power Yoga

Youth Swim Skill Improvement

Registration will open at 9pm on Oct 1. Space limited. Must register to get a spot & to earn a raffle item.

DROP 20-40

Tuesdays 6-7:15pm Starting Oct 17th

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 review of dotFIT food & activity account. If you have questions, contact staff before you register as space is limited.


Sundays 3:30-5pm Every other week Starting Oct 22nd

This will be an aggressive program; expect to be pushed and held accountable. Please note that the program meets every other week. Program requires a device that downloads to dotfit.com & a dotFIT Account to be maintained. Program includes weigh in, body fat check, goal setting, goal discussion, trail bike ride & dotFIT food & activity account review. Must have a trail bike, helmet and bike lights.


Tue 845am & Sat 8am Starting Oct 17th Tue Sat Oct 21st will be 10am with TFP Appreciation Run

Tuesdays 845am & Saturdays 8-9am. Conquer the laziness that comes with Daylight Standard Time once and for all! Falling back is for clocks – not for athletes! Now that you’re running so well, are you willing to even have an off-season? This program will help you maintain fitness by using intervals and treadmill fast sets during targeted 60 minute sessions that WORK. We want TFP’s run to be what it could next year!


@ Mundelein Park District

-Sundays 650am -Coached by TFP coaches -almost always fills For advanced swimmers. Focuses on improving swimming endurance, offers planned workouts, and group swim atmosphere. https://apm.activecommunities.com/mundeleinparks#


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 www.dotfit.com


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 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.


-Coach/Personal Trainer-1 needed

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.

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