News & Press

10 Takeaways From My 10 Years in Fitness

by Tyler Cote

 

That’s right, I’ve now been in the fitness industry for 10 years!  Don’t ask me where the time has gone — all I can tell you is that when you love what you do, it never feels like work. Today, as I look back, I’d like to share with you 10 things I’ve learned over this period of my life:

 

1) Make fitness a lifestyle

I assess nearly everyone who starts at The Training Room and have found that most voice similar goals: “I want to lose weight”, “I want to get stronger”, and sometimes both. Rather than jumping straight into an exercise, I follow-up with a series of questions:

A.) What is normal day of eating like for you?

B.) What is a normal night of sleeping?

C.) Based on a 1-10 scale, how stressed are you on average?

Your answers to these questions play a major role in achieving your goals. You can exercise as much as you like, but if you don’t have a strong handle on your nutrition, sleep and stress, none of it matters. Creating good habits and making a life commitment to them will be the game changer. If you’re willing to do this, I promise you that what follows will be easier.

 

2) Build the foundation

When I think about why the TR has been successful over the years, I accredit it to our ability to form a strong foundation for our clients. Mainstream media constantly advertises the next best exercise or quickest way to burn fat. In reality, all they’re doing is pushing you farther away from where you want to be.

Your focus should be learning how to do exercise basics really well. Learn how to breath correctly, how to brace your core, and how to feel when your glutes are activated. These practices may seem slight, but it is this kind of investment that forms the most stable foundation for you to build upon as you increase your strength and skill over time.

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Community Co-op: Local Health & Wellness Businesses Collaborate

Join The Training Room, Runfellow, Oat Shop Boston, Neon Bandits and Somerville Local First on Saturday, September 24th for the Community Co-op Series: Health & Wellness Edition.  Our mission is to bring small businesses together to strengthen the local economy through collaboration.  Proceeds go directly to Somerville Local First, and the funds are used throughout the year to support SLF members as they work to grow their local brands.

TRlocalduathlon copy 2

How can you help support all things local in Somerville?  Sign up to participate in this awesome event that’s not only good for your health, but good for the local economy!  Run 2 miles, bike 10 miles (indoor), and run 1 more mile to the finish!

oatshopSLF copy

Sign up online via The Training Room website by selecting the September 24th date on the calendar and clicking on your preferred time slot.  Registration for this event is FREE, with donations (suggested, $30) accepted at the event.  Oat Shop Boston will be on hand for post-workout fuel, and Neon Bandits will serving up socks.  That’s right, action-lifestyle socks.  What are you waiting for?

neonbandits copy

Dear New York Times: Please Just Stop

If you didn’t catch coach Alex’s blog last week… don’t worry, it’s not too late for an interesting rant read. 🙂 Please enjoy:

 

I’d like to thank The New York Times for contributing to the malaise and hopelessness currently coupled with obesity.

Why?  Because last Monday the Times published After The Biggest Loser, Their Bodies Fought to Regain the Weight.  A depressing account of what happens to contestants after they leave the show, it is. But good journalism? It is not.

Sadly, this newest article adds to the disagreeable and outdated health advice from the Times, or those found in an Op-Ed.  And full disclosure, I’m far from impartial as The Biggest Loser is among my most hated shows on television. Yet I’m also a religious watcher of The Bachelor, so hey, nobody’s perfect.

I don’t believe the Times had malicious intent, nor were they purposely trying to paint sustained weight loss as some Sisyphean task.  Instead, my main gripe was that they didn’t add anything to the conversation and they failed to propose any solutions.  We’ve known from study after study that losing weight is the “easy” part, maintaining is the hardest.  And the only answers they did provide were bariatric surgery or accepting hunger as the new normal.

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InnerCity Weightlifting Fundraiser 1/24/15

InnerCity Weightlifting is a non-profit that works with Boston’s at-risk youth, providing career, academic, and social opportunities through fitness. They empower young people with the confidence to say no to violence and yes to opportunity.

 

The Training Room is excited to host our first fundraiser for ICW on Saturday, January 24th.  We are offering FREE online sign up for all TR classes from 10AM to 1PM.  Donations for ICW will be accepted at the event.

Something Gud, a local farmer’s market delivery service, will also be on site.  10% of all Something Gud sales will go to benefit ICW.

Please visit www.innercityweightlifting.org to find out more about how you can help reduce violence in Boston and change lives. 

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To Stretch or Not to Stretch? Part 2

By Chris Mullins
In part 1 (last month) we learned that just because a muscle is tight doesn’t mean it needs to be stretched. We also learned that there have been quite a few studies (such as this one from Stephen F. Austin State University and this very comprehensive re-analysis from the University of Zagreb, Croatia)  that static stretching prior to exercise may actually inhibit athletic performance. However, this doesn’t mean stretching is completely pointless. It simply means you need to establish which muscle(s) and type of stretch is right for you, then ensure you are doing it correctly.

 

How? The case for stretching.
Let’s simplify this for a moment: almost every muscle in the body has a counterpart that performs the opposite function. Biceps and triceps, quads and hamstrings, all the way out to the muscles that open and close your hand. Also, muscles are dumb.

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Get some sleep.

Sleep: The Ultimate Recovery by Tyler Cote

Recently I have become interested in many aspects of health, not just exercise. Don’t get me wrong — fitness remains my number one passion. If I stop working out for a week (heck, even a few days), my whole life seems upside down. But nonstop training isn’t good for me either. Recovery is essential, and what better way to recover than to sleep.

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The Health Square: 4 Keys to Fitness

You’re ready to take the plunge and dedicate yourself to getting in shape. You’ve come to the right place. I’m about to tell you the most important things you need to know to get there. I call my approach the Health Square. The health square consists of four equally important categories. The categories themselves are probably not new to you, but how I’ll ask you to look at them may be.

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You’re Invited to the TR’s 4th Year Anniversary Party!

Come have some fun with the TR on Saturday, July 20th!

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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!

Read More

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

 

 

 

TR2: Installing the New Roof

The old roof ———>

 

The new roof ———->

 

Looking good…  We are on track to have a completed roof over our heads by tomorrow afternoon!

New TR Roof

Take one last look at the old roof (and the blue sky that has recently replaced it) before the new one is built next week!  We can’t wait to show you what’s in store for TR2.  Lot’s of construction action in the weeks to come… stay tuned!

 

-The Training Room

TR2 Update: Demolition & Rare Finds

The old bathrooms are going away…

The walls are gone, but we are considering leaving this urinal open to the training area.

All of the old ceiling plaster has been torn down so we can install new lighting and electrical wiring.

You’re looking at the the future cycling studio and 50/50 area!

The downstairs level has been cleared out.

And now it looks like this!

We also found a 65-year old Ruppert beer can in the wall… looks like new!

Stay tuned for more updates next week.  The training area is getting a brand new roof!!

 

TR2: The Beginning…

Wowzer.  Say hello to your future lounge, TR shop, and locker areas!

 

This is the same front room, different angle.  Old shelving is cleared out- that’s a start…

 

Main workout area.  Needs a little work… no biggie.

 

To Be Continued…

 

“What the Fluff” Festival in Union Square: Fluff Responsibly

At The Training Room, we support healthy eating habits and consistent exercise routines- and most of all, we support BALANCE and moderation in all things.  That’s why we are excited to give a shout out to the upcoming Fluff Festival in Union Square.  Swing by and enjoy a reasonably portioned taste!  Afterwards, head over to The Training Room and burn off those extra calories… 40 calories in a 2Tbs serving, to be exact! Although we do not support a steady diet of Fluff or other marshmallow-related products, we do support the local community.  Eat Smart!

Enter to celebrate the Sixth Annual “What the Fluff” Festival in Union Square, Somerville

Images Courtesy of Union Square Main Streets

As Wikipedia defines it, Fluff is:

“Marshmallow creme is a very sweet, spreadable, marshmallow-like confection. Marshmallow creme and peanut butter are used to create a Fluffernutter sandwich…One popular brand of marshmallow creme, sold principally in the Northeastern United States, is Marshmallow Fluff.”

This year, on Saturday, September 24th, Union Square Main Streets will present the Sixth Annual “What the Fluff?” Festival in Union Square, Somerville to honor Archibald Query, who invented this delicious “fluffy” spread right here in Union Square in 1917. There will be food, games, entertainment, even a celebrity appearance by Susan Olsen, or ‘Cindy’ as many know her, from the Brady Bunch. And there’s still time to enter the Fluff cooking contest, which boasts some top prizes, including a tour of the factory (a rare treat)!

I’ve decided to get into the fun this year and I hope you will join me! To celebrate, Wicked Good Travel & Activities is having its first-ever giveaway contest…

The rules are simple:

  • Leave a comment below telling everyone why you love Fluff – and be creative! 1 comment per person. If you have a twitter account tweet about it to @WickedGoodTravl and use the  hashtag #FluffFest. Leave me a comment letting me know if you did!
  • I’m looking for unique recipes, short prose (5 sentences or less), or poems, or those fun little things called haikus, and even vlogs (short videos, 5 min or less, that you’ve uploaded on YouTube- such as making a recipe or a video montage) all proclaiming your love for Fluff.

And the prizes are awesome:

  • One lucky winner will get a free Fluff tote bag (pictured above).
  • Another lucky winner will receive a gift certificate for 2 free studio class at The Training Room in Somerville, MA. What better way to work off all that fluff you’ll eat testing recipes and at the festival?
  • All winners will be celebrated and featured on Wicked Good Travel & Activities, Somerville Patch, and Union Square Main Streets!
Fluff 2010 by Julie Polvinen

Image Courtesy of Union Square Main Streets

That’s all you have to do.

You have until September 12th to submit your comment below and I’ll email the winners that week and they will be announced to everyone on Friday, September 16th.

We look forward to your comments as well as seeing you on September 24th to join in all the fluffy fun!

Images Courtesy of Union Square Main Streets

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

BAREFOOT RUNNING w/ Irene Davis

Humans have engaged in endurance running for millions of years1, but the modern running shoe was not invented until the 1970s. For most of human evolutionary history, runners were either barefoot or wore minimal footwear such as sandals or moccasins with smaller heels and little cushioning relative to modern running shoes. We wondered how runners coped with the impact caused by the foot colliding with the ground before the invention of the modern shoe.

Here we show that habitually barefoot endurance runners often land on the fore-foot (fore-foot strike) before bringing down the heel, but they sometimes land with a flat foot (mid-foot strike) or, less often, on the heel (rear-foot strike). In contrast, habitually shod runners mostly rear-foot strike, facilitated by the elevated and cushioned heel of the modern running shoe. Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers. This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground. Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes, and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners.  (Abstract from:  Nature http://www.nature.com/nature/journal/v463/n7280/abs/nature08723.html)

Irene Davis’ work on barefoot running has recently brought her to Cambridge, and we are excited to hear her present at The Training Room on April 20, 2011 at 6:00pm. This  event is free and open to the public, and we encourage Training Room clients and runners of any kind to come hear her talk.  The presentation will consist of lecture, followed by a Q&A and a practical running demonstration.  Space is limited, so you must sign up for this free event here.

BAREFOOT RUNNING w/ Irene Davis

Humans have engaged in endurance running for millions of years1, but the modern running shoe was not invented until the 1970s. For most of human evolutionary history, runners were either barefoot or wore minimal footwear such as sandals or moccasins with smaller heels and little cushioning relative to modern running shoes. We wondered how runners coped with the impact caused by the foot colliding with the ground before the invention of the modern shoe.

Here we show that habitually barefoot endurance runners often land on the fore-foot (fore-foot strike) before bringing down the heel, but they sometimes land with a flat foot (mid-foot strike) or, less often, on the heel (rear-foot strike). In contrast, habitually shod runners mostly rear-foot strike, facilitated by the elevated and cushioned heel of the modern running shoe. Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers. This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground. Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes, and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners.  (Abstract from:  Nature http://www.nature.com/nature/journal/v463/n7280/abs/nature08723.html)

Irene Davis’ work on barefoot running has recently brought her to Cambridge, and we are excited to hear her present at The Training Room on April 20, 2011 at 6:00pm. This  event is free and open to the public, and we encourage Training Room clients and runners of any kind to come hear her talk.  The presentation will consist of lecture, followed by a Q&A and a practical running demonstration.  Space is limited, so you must sign up for this free event here.