Functional Strength

Turkish Get Up

Speed and Agility Training

2008 Physical Activity Guidlines for Americans

The Physical Activity Guidelines for Americans At-A-Glance: A Fact Sheet for Professionals is designed for busy professionals as a quick desk-side reference to the 2008 Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services.

These Guidelines are needed because of the importance of physical activity to the health of Americans, whose current inactivity puts them at unnecessary risk. The latest information shows that inactivity among American children, adolescents, and adults remains relatively high, and little progress has been made in increasing levels of physical activity among Americans.
Key Guidelines.

Substantial health benefits are gained by doing physical activity according to the Guidelines presented below for different groups.
Children and Adolescents (aged 6–17)

* Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
* Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
* As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64)

* Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
* Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
* Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

* Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.
Adults With Disabilities

Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.
Children and Adolescents With Disabilities

Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.
Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

Health Benefits of Physical Activity—A Review of the Strength of the Scientific Evidence

Adults and Older Adults
Strong Evidence

* Lower risk of:
o Early death
o Heart disease
o Stroke
o Type 2 diabetes
o High blood pressure
o Adverse blood lipid profile
o Metabolic syndrome
o Colon and breast cancers
* Prevention of weight gain
* Weight loss when combined with diet
* Improved cardio respiratory and muscular fitness
* Prevention of falls
* Reduced depression
* Better cognitive function (older adults)

Moderate to Strong Evidence
Two images of a child and adolescent riding a bike and of two older adults wallking.

* Better functional health (older adults)
* Reduced abdominal obesity

Moderate Evidence

* Weight maintenance after weight loss
* Lower risk of hip fracture
* Increased bone density
* Improved sleep quality
* Lower risk of lung and endometrial cancers

Children and Adolescents
Strong Evidence

* Improved cardiorespiratory endurance and muscular fitness
* Favorable body composition
* Improved bone health
* Improved cardiovascular and metabolic health biomarkers

Moderate Evidence

* Reduced symptoms of anxiety and depression

Have a wonderful Thanksgiving.

On behalf of Fairfield Strength we wish all of our extended family and friends a safe and wonderful Thanksgiving. In a very crazy world it is the simple things that remind us what is truly important. So eat a little more than you should, laugh a little louder than some would like, and smile really wide, even if you have something stuck in your teeth. We pass this way but once, Enjoy. Captain.

OH NO!!! Jonathan got the video camera.

Congratulations to our new PFT

First we learn, we learn with a teacher's mind, knowing that someday we will share what we have learned. Then we practice, perfect practice, until we own the movement. Then we teach - This photo shows Dan, our newest PFT learning the triceps press. You have come so far, and yet your journey has just begun. Keep up the great work!!!


Fairfield Strength Welcomes A New PFT - Congratulations Dan!!

Dan -

Excellent job on your request for consideration. You have worked really hard in our program and I am very proud of you. Congratulations - on Thursday you start as a peer trainer. You will be on probation for at least 1 session. To complete probation you have to perform 1 pull up, 1 perfect push up, a box pistol on each leg, and perform the Turkish Get Up properly on each side. These physical challenges are in addition to maintaining the high standards of conduct that we expect from our trainers: respect, courtesy, and helpfulness. Keep up the great work.

Captain

-------------------------------------------------------
Dan's request for consideration:


Dear Captain,
This is Dan writing to become a peer fitness trainer.

I have attended 3 sessions of Fairfield Strength so far. I want to become a PFT because I think I could handle the responsibility of teaching others and helping others out. I also have the experience a PFT needs to teach others. I have learned so many workouts and ways to do those workouts correctly. I also learned that working out the wrong way will just make you worse and force a bad habit in your body and you will not be as strong.

Fairfield Strength has had many affects on my life. I have become a faster, stronger, and more agile through this program. These qualities have earned me more playing time in sports, helped me do better in gym, and put me in top physical shape. I hope I can become a peer fitness trainer very soon.

Thank You,
Dan

First Day of our new session went GREAT!

Special welcome to all of our new students - Keely, Benjamin, Billy, Emma, Logan, Emily. (If I forgot anyone please post a comment - that way I know you are reading this.) Welcome back to everyone else - great work out today. The warm up was great - our box squats and box pistols were very strong. The planks and push ups were also done well - remember perfect practice - if you cannot do a full plank or push up - do half kneeling - the key is to stay tight and maintain a straight line from your sternum to your pubic bone. Congrats and many thanks to Ben and Jack for their demonstration of the Turkish Get Up - almost perfect - excellent work - there is a short video of the TGU on this blog - just scroll back a few entries and review if you need help remembering the steps. I expect you to practice this skill at home. I know that Jack and Ben have been practicing - and today it showed. Great Job!! Finally - pull ups - pull ups define your dedication as an athlete - practice them when ever you can - every time you see a bar you can hang from - grab the bar, adjust your grip, squeeze the bar as tight as you can with a thumb less grip - from a dead hang tense your whole body starting with your feet, then try to drive your elbows into your sides, squeezing the bar as tight as you can. Practice this skill every day and very soon you will own the pull up.

Take care, see you Thursday. Captain

Congratulations to our new PFT

Will:

Great job on your request for consideration. Congratulations! You have been accepted as a peer fitness trainer. Your hard work the past 3 sessions have paid off. We are very proud of all you have accomplished.

Keep up the great work.

Captain

------------------------------------------------------
Will's letter of request:

Dear Captain,

I would like to be a Peer Fitness Trainer. I have taken 3 sessions of Form and Function since last year. I have learned how to use the machines, what cardio is, and how to do farmer walks. SInce I began, I feel that I am in much better shape than when I started. I would like to be a peer trainer because I have gotten really fit from this program and I would like other kids, with my guidance, to become as in shape as I have.

If you accept me for this program I will only talk when I have to and help anyone with a question about the program.

Sincerely,
Will

Session 1 Ends Strong - Pistols, Pushups, and Pullups

We finished our first session today. We have seen amazing improvements in strength and stability. Everyone in both sessions was able to perform the box pistol, or one legged squat. Considering many had difficulty balancing on one leg when we started, this is quite an accomplishment. Our push ups are also getting very strong. As demonstrated today - you don't need to to do a full push up. The half push up can be quite a challenge if we use high tension training technique: pull some air into the lower lobes of your lungs, compress, stay tight and maintain a straight line between our chest and our knees - pull down slow and hard into the push up, stomp your hands at the bottom and zip up (hiss on the way up) The more tension you create the stronger each push up becomes. We have also come a long way with our pull ups. Your grip strength has improved (and I am not sorry about the callouses - wear them with pride, they are a badge of honor) and your pull ups are getting stronger. I am very proud of your progress. Finally - our Turkish Get Up - excellent job today - practice what we have learned at home - GTG - grease the groove - every day - several times a day - frequent, perfect practice, never to failure. Our next session starts on Tuesday. We will have some new people joining us, and a maybe even a few new PFT's. There are a few spots open in our 3-4 and 4-5 classes. If you know someone who is interested have them send an email to the link on this page. Keep up the great work. Captain.

Go for a run!

When our program is closed use this time to take a long walk, jog, or practice your 1.5 mile run. Another excellent option is called trail running. Instead of running on the track or road try running "off road." Fairfield has many open space areas that offer excellent trail running options. If you are looking for a real challenge try running on the beach - this time of year is perfect for a beach run. Vary your stride, your speed, and the type of sand you are running in to increase the challenge of your work out. The hard sand near the water is easier to run on, the soft sand above the high tide line is more difficult.

Track, road, trail or beach - go for a run and enjoy this day.

Some resources available - The Fairfield Fitness Council created this wonderful guide to walking which includes a suggested walking route - find additional information at: http://www.fairfieldct.org/fitnesscouncil-walk.pdf

A listing of Fairfield Open Space areas can be found at the Town of Fairfield Web site at: http://www.fairfieldct.org/openspace.htm

Program Closed on Veteran's Day

Reminder - When school is closed we are closed.

Program Closed on Election Day

Fairfield Strength - Form and Function is closed on Tuesday due to Elections. Your homework is to practice your box squats, box pistols (one legged box squats - start with 2 legs down and one up, work to one leg up and down), perfect push ups (incline, bent knee, or full - but with perfect form) AND the Turkish get up - (TGU) Practice each technique every day - grease the groove - perfect practice, several times a day, never to failure. And make sure to remind your parents to vote!!!

Homework- 2x between now and Next Thursday

Strength - Box squats and push up circuit – (couch of pain) - stack 2 cushions, one on top of the other. Stand with feet shoulder width apart, sit back on double cushion and adjust feet until lower legs are straight.(visualization - stuck in buckets of concrete) Pull yourself down into the doubled seat cushion with your hip flexors then drive up to a standing position - visualization - grip the floor and pull yourself down with your toes, push your feet(heels) through the floor on the way up.

Key point – fire hip flexors to pull your bottom down into cushions. Goal is 10 sets of 10 reps - for the first 3 sets place the balloon you will be using in the flexibility exercises below between your knees while performing the box squat. Remember to tighten the box (sniff sharply) at the bottom of the movement. For the next 3 sets bring feet a little closer together after each set so that by set 6 your feet are touching. For the final sets pull down with both legs, lift one and stand up (box pistols) - alternate right side lift then left, (down with 2 up with 1) 2 reps each side for each of the final 4 sets. Between each set of box squats perform 1 perfect push up - stay tight, can be done on knees or full length - the key is perfect form.

Training note - If you have trouble with the single leg lift, practice the movement with 2 legs, feet together. Concentrate on pulling yourself down into the squat and staying tight at the bottom of the movement. That is the key - another way to practice this movement is with the balloon. Place the balloon under your butt and drop into a 1/4 squat - hold tension - try not to pop the balloon - then lift one leg and stand - try it again with the other leg. Enjoy.


Flexibility - Balloon work – equipment - 1 mid size (12") balloon –

Hamstring stretch – inflate balloon 1/2 to 3/4 full - place balloon between knees, feet together and touching. Place a book or wooden block under your toes, lifting them about 1" off ground. Bend your knees, and try and touch your toes 10x. Then place the book under your heels, with balloon between knees, bend knees and touch toes 10 times. Take a short break and repeat. toes elevated/heels elevated – with balloon b/w knees –

Training note - for the advanced version - try it without the book or wooden block - pull your toes up, bend your knees and try to touch your toes, repeat 10x, then stand on your toes, heels in the air - bend your knees and try to touch your toes 10x, standing straight and tall between each repetition.

Hip flexor stretch w/balloon b/w knees – lie on your back, knees bent, feet flat on floor and balloon between legs. Push through your heels and bring your hips/pelvis up into a full bridge. Return to start position and repeat 5 times. Short rest, Repeat excercise - this time hold the bridge positon, straighten right leg, return, and bring movement back to ground. Bridge back up, hold bridge and straighten left leg, return leg to bent position and then back to ground. Perform full movement - ground to ground with right leg lift and then fill movement ground to ground with left leg lift. repeat 5 times each side.



Stability and core - Turkish Get Ups (TGU) –grease the groove (GTG) triples – no weight – slow and purposeful - perform each movement 3 times before proceding to the next, 3 times on the up movement and 3 times on the down. Strong side first then weak side. If you forgot the movement refer to the video post on this blogspot.

We are open!

Class will be held Tuesday and Thursday despite early dismissal. Please arrange for transportation as appropriate.

Session II starts on November 18

Hard to believe but our first session is almost over. We begin session II on November 18. Each session meets 12 times, and depending on school holidays runs somewhere between 6 and 9 weeks. Our first session has been quite a success. We expect our next session to fill up very quickly. If you plan on continuing please let me know and I will put you on the list. Keep up the great work.

Conference Day Update!!

We will have class on next Tuesday and Thursday - October 28 and 30. There is early dismissal due to conference days, but our program will go on. Students will have to secure their own transportation to and from the fitness center - there will be NO LATE BUS. Any questions please contact us via our email. fairfieldstrength@gmail.com. Take Care, Capt.

Greetings from Germany!

Kyle, did you improve the last 6 month?

Hey, don't forget to breathe strong man .....;-)

I miss you Mary & Kirnan....

Turkish Get Up Instructional Video

Watch, Try, Watch, Practice.
The key to TGU is perfect practice, never to failure.
Do only what you can, but do it perfectly.



Beginners may only be able to do the first movement, slides 1 and 2. From lying flat on back rising to elbow and heel. This is called a 1/4 get up. Do these until you can do them perfectly: up smooth and down under control. Then progress to slide 3, straighten the arm and sit up, then slide 4 - bridge position, then slide 5 - pull the leg through the bridge, then slide 6 tall half kneeling position (also known as the lunge position) Then slide 7 - push through your forward heel and stand up tall, feet together. When learning this movement it is important to "grease the grove" . Perform each aspect of the movement idependently for 2-3 reps, slowly and under control, especially on the negative - pull your body back down to the ground, never fall. Then perform the movement pattern in it's entirety, up and down, smooth, purposeful and under control. Do what you can, perfectly and never to failure. Fatigue or failure forces our body to utilize adaptation to compensate for fatigue - in other words - we teach our body that it is OK to move incorrectly when we are tired. That sets us up for injury. Plan your fatigue so that you always have a few reps in you pocket at the end of your work out. You should feel energized and strong. Do not re-enforce bad movement patterns.

No Class Thursday - School is Closed!

Reminder - no program when school is closed. Enjoy your holiday. Homework - Turkish Get Up with a water bottle - practice daily - cardio - 1.5 mile walk or run at least once this week end.

Photos of the week - Fairfield Strength

Alex demonstrates proper form for bicep curls.

Kelsey watches Lori perform chest press.


Repping out on the gravity assist pull up.

Trainer of the Week - Jack!!!

Jack is a Level 1 Peer Fitness Trainer. He has distinguished himself by his excellent instructional technique and extremely positive attitude. Jack walks the walk - when he trains he works harder than anyone else - we are most fortunate to have Jack as our trainer of the week.


Feeling the pain after sit ups.


Looking Good Jack!

Turkish Get Up

The Turkish Get Up - the perfect blend of functional movement patterns designed to improve stability, mobility, and strength. If you could do only one excercise for the core, this should be it. Designed to be performed with a kettle bell, it can be performed without weight, or better yet, with a water bottle balanced on your fist. The goal is to stay tight and perform the movement in a smooth fluid manner. Perfect practice, never to failure. Riccarrdi, one of our trainers from last season, demonstrates below. Your homework assigment is to watch the video and practice the movement until you can perform it while balancing a water bottle on your extended first. (both sides ) Remember - keep your eyes on the bell (or the water bottle. ) Captain

Cardio and GTG Reminder - Do your homework!

Just so we are all on the same page - you do have homework from our program. Our cardio (running/walking) aerobic goal is 1.5 miles. We should be following our protocol at least 2 times each week. If you have not been filling out your cardio log please do so, and bring it to class with you this week. I want to see it.

Also - GTG (grease the groove) we have been working on proper push ups using the GTG training concept - several times a day, perfect form, never to failure. What does that mean? Practice your pushups with any accomodations necessary that will allow perfect form - body straight, hands under your shoulders, stay tight, static stomp with your hands at the bottom of the movement. Incline, bent knees, or toes and hands all work - make sure you stay tight! And remember, we don't really exhale, we leak air as we compress our body - so stay tight, and push from your armpits (what the heck are you talking about???) Try it - it works.

Capt

Reminder - No Class When School is Closed!

No Training Session Today!! School is closed due to holiday so our program is canceled. Do your cardio, do your push ups, and do your pull ups. See how much you can remember of our warm up - remember to start from your head and work down - good luck, stay safe. Captain

Fairfield Strength - Week 2 Video

Trainer of the Week - Carolyn

Our Trainer of the Week is Carolyn!

A junior at Fairfield Warde High School, Carolyn has been training since her freshman year. She has participated in both SAQS and Form and Function. She is a first year High School Trainer (HST) and is off to a great start. She is seen in the following photos working with Wil and training with Kelsey and Lori. Carolyn also led our Quigong warm up session last Thursday - Great Job Carolyn!!!




Carolyn instructing Wil on the Leg Press.



Getting ready for sit ups.



Our trainers walk the walk! Pushing reps on the chest press with Kelsey and Lori.

Special Star of the Week - Craig

Craig is our special star of the week. A graduate of Fairfield Ludlow HS Craig has a dual role in our program. He is responsible for attendance in the 3-4 PM class and is a client in the 4-5 class. Craig is also a contributing photographer for our blog, taking several of the photos posted today. A founding member of Fairfield Strength, Craig begins his second year with our program.


Kelsey, one of our senior trainers, gets ready to put Craig through his work out.


Excercise always makes me feel better.

Our First Class This Season - Great Start!

Captain leads the 4:00 Class in Quigong warm up.
Ankle Circles can make balancing on one leg very difficult.


Jack, one of our PFT's, demonstrates proper form in the dumbbell press.



John, a senior trainer helps our new students learn proper form for chest flys.

First Class Tomorrow

Hi All - The first class of our new school year begins tomorrow - Tuesday Sept. 23, 2008.

Welcome back to all of our new and former training partners. If you are a students at RLMS please report directly to the fitness center at the end of the school day. Change into your fitness gear, place your back packs neatly along the wall and start your cardio (exercise bike, stepper, etc...). Class will begin a little differently this year. We will start each session with a group warm up. Our warm up is a mixture of Quigong (a Chinese Martial Art similar to Tia Chi) and the Z Health R Phase warm up. After our warm up you will be assigned a training partner and a trainer who will guide you through your first work out. We will be using a combination of strength machines, free weights, stability balls, medicine balls, and body weight exercise. You will be required to perform additional training including cardio work on your own time. A light snack is ok before we train (a granola bar or piece of fruit) and water.

Special Welcome to our new PFT's. This is the first session we will have official PFT's (peer fitness trainers) joining our program. Each trainer has been been with our program for at least 3 sessions, has applied for the PFT program, and has submitted a letter of request detailing their qualifications and their reasons for consideration. Each PFT will be on probation for 1 full session. We are very close to bringing our program full circle.

This season we will continue to welcome local university students. This year we will be welcoming student trainers from Sacred Heart University, Southern Connecticut State University, Uconn, and NCTC. We will also have some high school students from Fairfield HS Warde and Ludlow helping with our program. These students are all veterans of our summer program and are looking forward to sharing what they have learned with our middle school students. This season promises to be a wonderful experience for all. What a great way to start off our second year of programming. Special thanks to the Fairfield Recreation Department and Rnunes Soccer Academy for their support. See you in the gym. Train hard, Train smart. Capt.

PFT Training Thursday

Our final PFT training session will be held tomorrow - Thursday September 18th. Chi Chi will be conducting the training session. As trainers you are expected to lead by example - which means we will be wearing proper work out attire - shorts, t-shirts, and flat sneakers. You will be issued a uniform once you have successfully completed your probation. Train hard, train smart. Capt.

No PFT or Trainer Session This Tuesday

There will be no PFT or trainer session this Tuesday - The session planned for Thursday is still on , but check back on Wednesday just to be sure. Our program will officially begin on Tuesday 9/23.

Reminder - PFT Trainer Session Today!

All PFT's required to attend training session today from 3-4 pm. Charlie and Jack - this means you too!! Wear or bring work out gear and make sure your feet are clean - we will be taking our shoes off for Quigong - no smelly feet in our training area! Just kidding (kind of) :)

Session Registration and Fee

Our Fall session starts on September 23. The fee for the first session is $180.00. On line registration is available by contacting fairfieldstrength@gmail.com. Full and partial scholarships are available for those in need. Contact program director for information.

First PFT Training Session Held

Our first training session for PFT's went very well. Our trainers participated in the Quigong Recharge Warm-up, learned how to pack our shoulder and how to breath with our abdomen. They also learned and practiced the incline push up. They also learned a training concept called Grease the Groove (GTG). This concept is quite well known among those in the strength and power lifting community, and was introduced to this country by a Russian Kettlebell instructor named PAVEL. There is much to learn and review to be ready for our season start on Sept. 23. PFT's qualify for a special reduced registration fee. Registration and fee information is available through fairfieldstrength@gmail.com

Attention Trainers and PFT's - Start Tuesday

Trainers and PFT's (peer fitness trainers). Orientation for Session 1 will start this Tuesday - September 9th and run during normal progam time (3-430) through Thursday September 18th in the RLMS Fitness Center. We will review proper form and function for all equipment in the fitness center. We will also be incorporating body weight training and kettlebells this season. In additon, all trainers will learn our new warm up systems - which includes Quigong (similar to Tia Chi) and reactive neuro muscular programming. Regular training sessions will start on Tuesday September 23. Please send us an email to verify your attendance or to make us aware of conflicts. Looking forward to a great season.

Congratulations - New Peer Fitness Trainers

It gives me great pleasure to announce the appointment of two new Level I Peer Fitness Trainers for the 08-09 school year: Kyle and David. Each peer trainer applicant is required to submit a letter of request listing their experience, what they have learned, and why they want to become a trainer - here is some of what Kyle and David had to say:

Kyle : I have attended all 4 sessions of Form and Function last year. I would like to be a trainer because I want to teach someone all that I have learned so that they can be strong. I have learned how to use the machines correctly and the free weights. I have learned how important it is for my health and I enjoy it.

David : I have taken all three sessions of Form and Function last year (fall, winter, spring) and I have learned how to work out correctly by using the right form. Ever since I started coming to Fitness Club after school I have been getting stronger and have been able to lift heavier objects so I can help around my house and neighborhood with more chores. I mow my lawn and my neighbors now, and help my Mom carry things she can't by herself. The reason I want to become a Peer Trainer is because I believe that I work well with other kids, especially younger ones. The more trainers there are, the more people will benefit.

Congratulation's to both our new trainers - Captain

What about SAQS?

SAQS - acronym for strength, agility, quickness and speed training is on the menu for the fall season, but we are waiting for the dust to settle before we settle (pun intended) on a time and place. If you are interested, pls send an email to fairfieldstength@gmail.com, or leave a comment here. Additional information will be posted shortly.

Fall Session Starting Soon!

Hi all - hope you had a wonderful summer. We will be starting our fall season at the end of September. Registration information will be posted shortly. We will be conducting 2 training sessions on Tuesday and Thursday, 3-4 and 4-5 at Roger Ludlow Middle School. The sessions will run from 6-8 weeks through out the school year.

Peer trainers - if you have been with us for 3 or more sessions and would like to serve as a peer trainer please send an email to fairfieldstrength@gmail.com. Level I Peer trainers will be provided with a 50 % scholarship for the first session, and if they do well will be given the chance to apply for Level II - which is a full scholarship AND a small stipend - (yes, that means you get paid).

Parent Volunteers Needed - if you have organizational skills, web skills, photography skills and would like to help out with our program please give us a shout - help us provide the best program possible.

Trainers Needed - if you or someone you know is currently working as a trainer, enrolled in university and studying physical education, exercise physiology or a related field of study, and would like to become involved with our program, please send us an email. The target audience is university students, but will consider high school students on a case basis. The pay is lousy and the work is really hard, but you get to meet some great people.

Enjoy the rest of your summer,

George Gomola
Program Coordinator

Swing into season with Kettlebell Training!

Just Knock

If you are on the outside and looking in,

take a chance, try something new,

knock on our door, we always have room.

I can, I will, I have...

Danny gets ready for a pull-up.


The triceps press can be very humbling.

Working Hard!

Wil working on the Leg Extension Machine.


V pushing an extra rep on the chest press.


Nate finding the zone while doing bicep curls.

Kettle Bell Training 101

Towel Swing - nice form!

Basic Training - Fairfield Style

Basic Training - Fairfield Strength Total Body Circuit:
Kettle bell farmer's walk, body weight pull up, strict push ups.
Train hard, train smart.

So what did you do this summer?

Strength Training Can Be Fun

Working hard on the leg extension machine.

Great Start for Summer Session!

Welcome all to a great summer session. The first 2 training sessions went splendidly. The feedback from our clients has been great and our trainers are very excited about our program. There is still room! If you and/or a friend are interested sign up - or stop by and check us out. Train hard, train smart. George Gomola - Program Director

Take Advantage of Opportunities.

Take nothing for granted. There is someone, somewhere preparing to take your place. What you do this summer will determine your success in the fall. Your playing time, your spot on the roster, your ability to be an impact player for our team all hinges on preparation. The little guy with the cool shorts, the sandals, and the juice cup who snuck into line on the speed ladder is preparing to take your place. Maybe not this season, but in the not so distant future. The lesson is this - take advantage of opportunities when they present. They will prepare you for great things. Nothing good happens by accident. Dare to be great! Capt.

Like A Rock

Hard work can be fun, as long as it is purposeful. When we work hard to accomplish goals we believe in the work necessary to realize those goals becomes a happy journey. You have done a wonderful job this past season. Thanks for letting us share the ride.

Captain, Chi Chi, David, Jesper, Riccardi, Mauricio, Jen, Jessica, Mikaela, Denis, Anthony, Fernando, A-Rod, Matt, John-O, Nemo, Adobe, and Kathie.

Register NOW for Summer Programs!!!

Summer Programs begin July 1. Space is limited and we anticipate they will fill up quickly.

Form and Function Strength Training: Meets Tues and Thurs at Roger Ludlow MS or Fairfield Ludlow HS - each session is 1.5 hrs each day. One on one and small group training sessions - individualized training program takes your fitness to the next level. Morning, Afternoon, and Evening sessions available.

SAQS - Strength, Agility, Quickness and Speed. Meets Mondays from 4-5:30 at Tomlinson Turf and/or Saturday Mornings. Do something good for yourself this summer, learn to go fast.

300 SAQS - Extreme Strength, Agility, Quickness and Speed Training - if you are preparing for Varsity or Collegiate athletic competition, this is the training session you have been hoping for. Get faster, stronger, and more explosive than you thought possible - Fun, Fast, and Furious! (fun is subjective)

Register at www.fairfieldrecreation.com.

Just a few more reps...

a thousand words....

Welcome to Fairfield Strength

Welcome to Fairfield Strength! We will be conducting 3 programs sponsored by the Fairfield Recreation Department designed to help you meet your personal fitness goals. Form and Function Strength Training, S.A.Q.S (strength, agility, quickness, speed) and 300 SAQS (extreme SAQS). Our goal is to provide you with the tools, the training, and the support necessary to realize your fitness potential. Our trainers will design an individualized training program, teach you how to use it, and support your efforts on your journey to the best shape of your life. So if you are preparing for the fall season, be it D-1 college sports, high school athletics, or rec soccer, and you want the best shot at becoming an impact player, these programs are for you. Or if you just want to have some fun, meet some great people, maybe loose a few pounds, improve your self confidence, and feel healthy we can help. For additional information and registration information please check out the Fairfield Recreation Department's web site at www.fairfieldrecreation.com/. Have a great summer!