Classes

No Resolutions, Just Habits: 4 Tips for a Healthier, Happier You

by Heidi Shalek

A resolution, by definition, is a firm decision to do or not do something. Sounds simple enough, right? So why is it that so many new year’s “resolutions” don’t stand the test of time? A resolution without planning and accountability is really just a good intention, at best. A want or desire to do something will never come to pass without action. So how do you set yourself up to be successful and take control of all the things you wish you would do? Start by saying goodbye to resolutions and hello to habits.

#1 CHANGE YOUR MINDSET. Be present, make progress. You can’t go back in time and change the fact that you took two weeks off from training or grabbed take out five out of five nights last week. What can you do? MOVE ON. Tomorrow is always a new day, another opportunity to make the best choice available. Practice letting go of what you did or didn’t do, and do something now to make yourself feel better. Missed both of your workouts this week because you were living your life? No problem. Hit some lunges and push ups in your basement and call it a day. Ate three cookies for lunch? No problem. Wash it down with some kale juice. You get the idea…

#2 GET A COACH. Behavior change thrives on accountability. Can’t afford one-on-one training every week? No problem. Identify a coach or instructor who inspires and motivates you. Spend the money on ONE single strategy session. Ask questions about EVERYTHING. Set goals, exchange emails. Now you have someone in your corner who you can reach out to if you find yourself off track. You’ll see your coach in class every week, and you can bet that they will check in with you every time.

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Tired of your gym? Not a “gym” person? We’ve got you.

By Dr. Kyle McCrobie & Heidi Shalek

As 2018 draws to a close, you may find yourself evaluating your fitness routine or thinking ahead to your health and wellness goals for next year- it’s totally normal! Should you join a gym? Should you download a fitness app? Should you check out that boutique fitness studio? Should you do an online program like a Couch to 5k? Should you change your eating habits or get a meal prep service?

With so many options and information floating around, we hope we can point you in the right direction by answering one question: What IS the difference between a big commercial gym and a small fitness studio like the TR? (And why should you care?)

We think it’s safe to say that most people are in agreement about what they dislike about the gym- whether they go or not.

#1. It’s a process to join.
#2. It’s crowded.
#3. It’s usually dirty.
#4. Personal trainers bombard you with their sales pitches.
#5. Creepy gym goers try talking to you even when you have headphones on.
#6. You feel stressed about what to do for your workout.
#7. You’re worried you’re not doing the exercises correctly.
#8. You feel a little self conscious while exercising.
#9. You do everything you can to drag yourself there multiple times in a week.

At the TR, none of the above happens. At the TR, you might even start to look forward to exercising. Why? Because in a small studio environment your program is adjusted specifically for you- even in a group class. Your workouts are appropriately challenging, not inherently painful. With consistent practice, you will know what you are doing and understand why you are doing it. Most of all, you’re making progress you can measure and FEEL. The coaches will make sure you’re getting the most out of the exercises you’re doing by correcting your form. Not to mention that each one of our locations is spotless, the clients are friendly and the music is on point.

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Two Cues to Instantly Improve Your Push Up

by Rob Colameta

 

Whether you’re personal training, in TRAC class, circuit training, or even at outdoor sports conditioning, you’re guaranteed to run into the pushup. I’ve seen a lot of different people do the pushup and have found myself using the same two cues to help people get the most out of this popular and really effective strength exercise.

#1 Reach

Most people finish their pushups like this:

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In reality, that’s not too bad. Note that his hips are in-line with his shoulders, he’s not arching his back, and it looks like he’s holding a solid plank at the top. However, he’s missing out on some serious shoulder benefits by not reaching his hands through the ground.

If he thinks about “reaching” at the top of the pushup, you’ll see his shoulder blades come around to the sides of his torso, like so:

FullSizeRender(22)

It’s a subtle change but very easy to correct and guarantees you the awesome shoulder benefits that come along with doing the pushup correctly.

#2: Use Your Whole Body

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Experience the Ride: TR2 Cycling

Our indoor cycling theater uses surround sound and video to enhance your cycling experience.  Each bike is equipped with a power meter to monitor your wattage and cadence.  Record your power and track your progress in each class- a great way to see your numbers increase and improve your cycling performance!

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Experience the Ride: TR2 Cycling

Our indoor cycling theater uses surround sound and video to enhance your cycling experience.  Each bike is equipped with a power meter to monitor your wattage and cadence.  Record your power and track your progress in each class- a great way to see your numbers increase and improve your cycling performance!

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TR2 Progress

DON’T FORGET!  THE FIRST CLASS OFFERED AT 373 WASHINGTON STREET WILL BE CYCLING WITH MAREN AT 6AM ON MARCH 1ST!  SIGN UP BEFORE 2.15.13 AND GET 20% OFF!!

 

 

 

Training Room TRAC: Strength & Conditioning x2 Week

 

 

 

TRAC (Training Resistance And Conditioning) is a twice weekly, structured and progressive group training program.  Each 60-minute training session is tailored to your individual needs.  TRAC sessions meet on a M/W or Tu/Th schedule at 6AM or 6:30PM.  Advance sign up for one time slot is required at the beginning of the month.  Because the program is progressive, mid-month sign ups are not permitted.

What to expect when you sign up for TRAC:

– participant assessments and functional movement screening

– functionally sound movement training integrated with strength training and conditioning twice per week

– individual workout charts provided for participants to track their progress each month

– 16 participant maximum, divided into 4-person sub groups

– accountability, motivation, and structure with two certified personal trainers leading every workout

 

PRICING:

1 month TRAC – $200

3 months TRAC – $560

SIGN UP NOW

 

 

 

Baby it’s cold outside…so move your long ride indoors at The Training Room

Suzanne Schwartz, local cycling instructor and avid triathlete, is back  teaching her 5-week cycling intensives at The Training Room in Somerville!  The classes, 105 minutes each (90 minutes on the bike), are geared toward outside riders and triathletes. Participants work on cycling fitness, progressing though workouts each week to improve strength, endurance and power on the bike.Week one focuses on form and technique on the bike, with an eye toward understanding different tempos/cadences. Participants also establish a base level of fitness by the end of the first class, checking perceived or actual exertion with both a set of intervals and an endurance climb.  (So, if you’re a returning participant, you can compare your new base level of fitness to your previous one.)  All classes have a combination of endurance, speed and interval training.  As the classes progress, the strength exercises increase in intensity and Suzanne lengthens endurance efforts.  The classes build toward longer intervals at higher exertion with less recovery.  The final class returns to the same set of baseline intervals and endurance drills as the first class in order to evaluate the improvement in perceived exertion and fitness.  Heart rate monitors are highly recommended.

 

 

Cycling Intensive Details:

Location: The Training Room 691a Somerville Ave.
Somerville, Massachusetts 02143

Dates: 12/4, 12/11, 12/18, (2-week skip)  1/8, 1/15

Time: 9:00AM – 10:45AM

Cost: $105

sign-up now

**Follow the link to our MINDBODY Online scheduling site, click on the ONLINE STORE tab at the top right of your screen.  You will be taken to the current list of Series & Memberships offered at The Training Room.  From the drop down menu, choose Workshops & One Day Events and add the 5-week cycling intensive to your check-out cart.
email with questions: info@thetrainingroomboston.com

 

Baby it’s cold outside…so move your long ride indoors at The Training Room

Suzanne Schwartz, local cycling instructor and avid triathlete, is back  teaching her 5-week cycling intensives at The Training Room in Somerville!  The classes, 105 minutes each (90 minutes on the bike), are geared toward outside riders and triathletes. Participants work on cycling fitness, progressing though workouts each week to improve strength, endurance and power on the bike.Week one focuses on form and technique on the bike, with an eye toward understanding different tempos/cadences. Participants also establish a base level of fitness by the end of the first class, checking perceived or actual exertion with both a set of intervals and an endurance climb.  (So, if you’re a returning participant, you can compare your new base level of fitness to your previous one.)  All classes have a combination of endurance, speed and interval training.  As the classes progress, the strength exercises increase in intensity and Suzanne lengthens endurance efforts.  The classes build toward longer intervals at higher exertion with less recovery.  The final class returns to the same set of baseline intervals and endurance drills as the first class in order to evaluate the improvement in perceived exertion and fitness.  Heart rate monitors are highly recommended.

 

 

Cycling Intensive Details:

Location: The Training Room 691a Somerville Ave.
Somerville, Massachusetts 02143

Dates: 12/4, 12/11, 12/18, (2-week skip)  1/8, 1/15

Time: 9:00AM – 10:45AM

Cost: $105

sign-up now

**Follow the link to our MINDBODY Online scheduling site, click on the ONLINE STORE tab at the top right of your screen.  You will be taken to the current list of Series & Memberships offered at The Training Room.  From the drop down menu, choose Workshops & One Day Events and add the 5-week cycling intensive to your check-out cart.
email with questions: info@thetrainingroomboston.com

 

New weekly recovery class

Recovery is an important component of any good training program.  Without recovery our body cannot maintain the rigors of a weekly exercise program or a sport specific training schedule.  During recovery our body can begin to replenish energy stores while working to repair tissue damage.

The Training Room’s Recovery and Flexibility class incorporates techniques such as soft tissue release through the use of foam rollers, alignment exercises based on yoga principles, dynamic or “movement based” stretching, and static or “traditional” stretching to maintain flexibility and increase range of motion.

This class will help to promote muscle recovery by reducing tension and trigger points, and improving blood flow to over-taxed muscles.  Over time, a well-rounded flexibility program will not only increase your range of motion, but help to keep injuries and muscle imbalances from setting in.

Not just for the dogs

Space is limited to 12 participants, so be sure to reserve your space online.

 

 

BELLS & WHEELS

This 60-minute studio class combines kettlebell training and indoor cycling.  Participants spend half of the hour on the bikes, focusing on cycling performance, interval training, and endurance.  The other half of the hour is spent off the bikes- swinging, pressing, squatting, deadlifting, turkish get-up-ing and generally loving kettlebells.  Bells & Wheels is currently offered on Wednesday evenings at 6:15pm, and on occasional Sundays.  Please check the weekly schedule online for Sunday class times.

Come celebrate The Training Room’s 2nd anniversary

 



Fitness on the Avenue

“FITNESS ON THE AVENUE”

JOIN THE TRAINING ROOM IN CELEBRATING ITS SECOND-YEAR ANNIVERSARY AND HELP TO KEEP SOMERVILLE
“THE FITTEST CITY IN MASSACHUSETTS”

The Training Room plans to celebrate its second-year anniversary with a “block party” event on Saturday, July 23rd from 12 PM to 4 PM.  The event will be held along the Somerville Ave./Elm St. parking corridor, located in front of the facility at 691A Somerville Avenue.

Attendees will be encouraged to take advantage of the free fitness classes, demonstrations and screenings that will be offered by The Training Room staff and Physical Therapists, Lorna Brown and Keith Foley from the Cambridge Spaulding Center for Rehabilitation.

Live music provided by Felix Brown will keep an upbeat tempo for the two 45-minute outdoor bootcamps, intended to take place outside the facility weather pending.  In addition to bootcamps, The Training Room will have free: yoga and cycling classes, foam rolling demos, functional movement screening and running gait analysis.***

Training Room co-owners Heidi Brown and Maren Kravitz hope to continue their efforts in helping the City of Somerville to stay among the fittest cities in America.

If you would like more information about this event, call 617-284-6088 or e-mail The Training Room at info@thetrainingroomboston.com

***Advance signup is recommended for bootcamps, yoga, cycling and foam rolling demos, as space is limited.

Follow the link and RESERVE YOUR SPACE NOW