November 2019

Commitment to Self

As the holiday season hits so many are looking to entertain, meet up, go to events to support those to close to you, buy gifts, travel, etc. Now how are you making sure you are taken care of. Now should this list really just be in the holiday season, shouldn't it be year round and if not forever so you can feel well, perform well and push off disease:

-sleep regular hours of about 7.5 hours

-drink enough fluid every day per your size, workout amount and sweat rate

-take your daily Multi Vitamin, Vitamin D and other vitamins that align with your current health needs confirmed by blood tests

-eat balanced nutritious meals that support your goals and align with how much you move

-workout most days 60+ minutes

-get some intensity in your cardio each week

-lift weights each week 2-3x's

-get blood work tested most years to confirm vitamins, diet and any sign of early disease

-maintain recommended shots per your doctor

-go through doctor recommended screenings per age, gender & family history

Now as you do this, surrounding yourself with healthy minded and practicing people is very helpful. You can share choices, how you feel and you can compare how you are doing to all help guide your choices. Repeating some physical challenge can also give you a sense of your health like a 5k, marathon, triathlon, a hike, etc. You can have a very long "playspan" if you do the above list vs managing disease!

November Specials


15% off 4 or more 2020 Services. Must confirm list with your coach.*


15% off 4 or more supplements/vitamins that align with your 2020 goals. Must confirm list with a coach.*

*Check or cash only

Register for clinics here

Your Potential

Sun Dec 1st 4pm

Tue Dec 3rd 6pm

Listen to Coach Matt's 20yrs of experience in what you can become with the right training and body care. If you ask, he will also tell you the truth to what you can create in 2020 and the years after.

Metabolic Mastery

Sun Dec 15th 4pm

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 for both at rest and during exercise along with how it impacts your health today and longterm with chronic disease

Winter 2020 Programs -

Clinics & Programs for many goals

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

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.

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!!

Click Here to shop

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,


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


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

-Massage Therapist-1 needed

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.

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