October 2019
Weight Management Strategies
TFP Coaches has been successfully helping clients manage their weight for a long time. We use the current science and phycology along with the understanding of the different clients we are presented with.
On the calorie burn side of the equation, the recommendations differ depending if you have a performance goal soon or if pur weight loss is desired. If you are looking to race soon, you need to be mindful of how well you are recovering and if you are hitting outputs you need/want to race to your goals. So gradually lowering your weight, watching recovery symptoms and metrics in your workouts is important. Then if you are looking to drop weight as your main goal, you will want to set the weight per week you want to drop and then work on hitting that calorie burn level per day so you can have enough deficit. The higher the weight loss per week goal will usually require more low level burns so you don't empty yourself out with too intense of a burn. Then to complicate this side of the equation, taking into account what your muscle mass is and how you feel about it matters. If you think you have too much, then you may run more of the risky path of trying to cannibalize it with wearing workout sessions and not too much resistance training but if you want to keep it and set a foundation for the future having resistance training during the week on a regular basis and not too much wearing out in your sessions would be wise.
Now for the usually confusing calorie intake side. Again it depends on your goal of performance or pure weight loss. In general neither should eat below their resting metabolic rate. Then if you still want to perform you need to keep the carbs high enough to handle the intensity of your training and protein enough to aid repair, usually 1gram/pound of body weight all while keeping the calories in just below the burn which will take some serious accuracy and monitoring. For the person that wants to drop weight, they will want to be 500cal per day deficit for each pound they want to loose per week. If maintaining your muscle level is a concern with either goal you will want to get the 1g/lb but if the calories are a bit high then adding AminoBoost can help you drop the cal but get the recovery benefit of the protein component along with some hormone help from Leptin that will help keep you full if consumed away from a meal.
To help shift through all of this, please consult with TFP Coaching Staff!
October Specials
Service
$25=Complete Body Composition Assessment=Body Weight, Electrical Impedence, Skin Fold Fat Assessment & Circumferences
Find out where your body composition is, if there is an imbalance and set realistic goals
Product
$100=Weight Management Daily=dotFIT LeanMR, WheySmooth & Mutli Vitamin
*Check or cash only
Register for clinics here
Winter 2019 Programs -
Clinics for many goals
Weight Loss Programs-registration opens Sunday October 6th 9pm
Drop 20-40
Tu 6pm Starting Oct 15th
10 Weeks
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 composition checks, food logging, calorie burn downloading(device that syncs with dotFIT system required), group support, private Facebook Group, weekly workout and review of dotFIT food & activity account. Day 1 you will receive dotFIT package of Multi-Vitamin, Lean MR & WheySmooth. If you have questions, contact staff before you register as space is limited.
Body Blaster
Wed 7am Starting Oct 16th
10 Weeks
New, this program will be a combo class for those interested in toning up, increasing their VO2 Max and overall strength. You will go through an hour of high intensity training between cardio machines & weight training exercises. Day 1 you will receive dotFIT package of Multi-Vitamin, Lean MR & WheySmooth. If you have questions, contact staff before you register as space is limited.
Elite Solo
Mon Oct 14th
10 Weeks
Elite Body Comp has evolved. TFPers are very smart and when motivated, we know you can get it done with a little weekly accountability. Every Week you will weigh & get impedance fat level to help you see your progress to your desired race weight. Weigh ins are scheduled with TFP staff when you can come in each week. We have listened to you Day 1 you will receive dotFIT package of Multi-Vitamin, Lean MR & WheySmooth. If you have questions, contact staff before you register as space is limited.
YOUTH Run Programs-registration opens Sunday October 6th 9pm
Run & Weights
Tu 5pm Starting Oct 22nd-March 3rd
For young athletes age 11-17 looking for some run training and functional weight training.
Competitive Running
Sat 9:15am Starting Oct 26th-March 7th
Program will consist of outside run intervals, treadmill run intervals, resisted running with tire & parachute, agility, core, functional resistance training, stretching and foam rolling. Program is for serious athletes, not beginners. Athlete must be involved in a sport that requires running. They need to be running 2-3x's a week on their own, eating well to perform & recover, have outdoor running shoes & clothing, have inside only running shoes and clothing and be ready to be challenged weekly! Designed for ages 11-17.
Speed & Agility
Sun 3:15pm Starting Oct 27th-March 8th
For young athletes age 11-17 looking to work on agility, speed and conditioning
Expanding Schedule-registration opens Sun Oct 6th 9pm
Programs start the week of Oct 28th
Monday 9:15 am Level 1 swim class youth 7:15 pm CT
8pm Learn to Swim Adult
Tuesday 6;30 am CT 3:30pm STC Adult 7pm Learn to Swim Adult
Wednesday
7pm STC level 3 youth
Thursday 9:15 level 1 swim class youth 6:30 am STC Adult
Friday 6:45am STC Adult
Saturday-9weeks
6:15am CT 90min Intervals(Jan class will go to 2hrs)
Sunday-9weeks
8:30am CT 90min Intervals(Jan Class will go 2hrs)
Metabolic Testing
This testing is something I oversaw for 12yrs at TFP but are now choosing to contract it out so we can focus on training but it will continue to be a foundation of TFP coaching both Endurance Athletes & common fitness people looking to feel well and push off disease. A bonus, they offer a full body Dexascan to tell you your fat, muscle & bone levels in all areas of your body.
How it helps us: -we know HR zones are right -we know cal/min in each zone, loss over hours -we know what fuel you are losing and know need to maintain energy -we know what is the potential fat burning %, if below, the urgency to make change for to reduce fatigue, injury & bonking -we know the correlation to future health if low fat burning is the result
Here are the options we have set up for TFPers:
2 Months of Basic Training Plan + 2 Tests = $560 2 Months of Basic Nutrition Coaching + 2 Tests = $400 2 Personal Training Hour Sessions + 2 Tests = $270 Monthly Metabolic Clinic + 2 Tests = $220
Next Clinic is Dec 16th 5pm.
I will help get the test set up. Email me when is good for you. Matt@thefitnesspursuit.com
Shop TFP Gear from home!!! -you can pick up at TFP or have it shipped to you -get geared up for outdoor training and racing -make sure your old still fits or isn’t worn out -bike & Tri shorts seem to last 2-3yrs so I bet it is time to experience a nice new padded butt!!
Training Plans
R U ready to get coached on what do do weekly in 2019 goals of a running race, bike event and/or TRI? TFP Coaches can help you do your first, a new PR, Qualify and/or trouble shoot past errors/injuries.
Training Plan includes: -use Training Peaks online systems premium account paid by TFP -free downloading of device -your schedule, goals & past are considered -unlimited email communication
Options for the service: $ 260 premium -plan laid out up to 2 weeks -unlimited phone -unlimited changes
$180 Basic -plan laid out up to 3 weeks -1 phone per month -1 change per month Coaches are ready to help you. Email me and I can help you get matched up, matt@thefitnesspursuit.com
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 www.dotfit.com
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 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.
TFP IS HIRING
- Coach/Personal Trainer-1 needed
-Massage Therapist-1 needed
WE produce some amazing results together!
Contact Coach Matt if you are interested or know someone.
