• Enduring December...Programming Goals

    Enduring December

    December is a month full of holiday cheer and fun. But, along with all the fun comes a seemingly endless “to do” list of so many things- gifts to buy, cookies to bake, rooms to decorate, parties to attend, and just never enough time to get it all done. So what do you do to keep your sanity during this crazy time you might ask...turn to WIP!

    Our focus for our December workouts will be increasing our endurance and work capacity. Endurance workouts are all about pacing it out and staying consistent throughout your work time, as well as taking breaks when your body tells you that you need them. We will be working on just one move: the clean, and some variations of this staple movement. 

    We need to take the same approach to dealing with the holiday season as we do our longer endurance workouts- take time for yourself when you’re feeling overwhelmed, focus on one task at at a time and don’t try to get everything done all at once. Overall, be consistent with everything you do to avoid the highs and lows that come with this hectic time of year!

    So, cheers to enduring December!

    Paul Ducey

  • Why going to WIP makes me a better mom!

    I don't make jewelry, I'm not a scrapbooker and I don't knit.  I do boot camp.   It's my thing, my time.  My happy (sweaty) place.  The one hour a day that I get to do something totally and completely for me!

    Of course I workout to lose weight and get stronger, but just as important I workout for the mental and stress release I get.  As a mom we are constantly taking care of everyone else: food shopping, cooking, cleaning , picking up the kids.  But for that one hour a day, I can forget about the laundry and get lost in my ball slams, box jumps and burpees.  And it makes me a better mother and wife (just ask my husband) when I get that workout and "me time" in.

    I didn't find my love for boot camp until after I had my third child.  Once my daughter was born and I was a stay at home mom to 3 active kids under the age of 4, I quickly realized I needed to find something just for me (and an excuse to get out of the house for an hour was thrilling). 

    After reconnecting with another amazing Mom, Mary Kate and sharing the joys and craziness of having kids while keeping some sort of sanity, she introduced me to boot camp and I've been in love ever since.  

    Cheers Mamas!!


  • Blog Takeover-From Tragedy to Triumph one Burpee at a time...Jess Fagan

    For our 3rd installemt of the BLOG TAKEOVER we were approached by West Hartford client Jessica Fagan who volunteered to contribute to the series. Thank You Jess for your very honest, not always easy to read account of how WIP entered your life. Your strength is an inspiration and your positivity is a beautiful tribute to the life you shared with Joe. 

    Thank You,

    MK and Laura

    Tragedy to Triumph….One Burpee at a Time.

    When my husband passed away in May 2014 after a year and a half long battle with Lymphoma, I was stuck;  stuck between not feeling ready to take one more step forward without him by my side, but also feeling the push to take all the steps in the world forward to honor such a special love and life.  I knew I needed something more; something that would urge me to get out, get moving, and get on with the positive, happy, blessed life my husband so desperately wanted me to find.  In his absence, I found myself 30 years old, lost, and wondering how I would pick up the pieces to move forward.  The answer seemed simple; find something that not only would help support me emotionally and mentally, but also physically.  So, I set out to find it, and I found it in WIP.  

    I was home on leave from work and my neighbor, fellow WIPster, Jessica Clancy encouraged me to try a class with her.  On day one, I will admit I was nervous of what was to come, but from the moment I stepped into the gym I was hooked.  Despite the fact that I could barely move my legs for days, I kept going back for more.  I was not only hooked on the almost instantaneous changes that I began to see in my body, but perhaps even more hooked on the euphoria I felt after each and every work out.  Instead of feeling out of shape, out of place, and intimidated, I felt supported, encouraged, and welcomed.  

    I have always been an active person.  Through Joe’s year and a half long illness, between trips back and forth to the hospital for chemotherapy treatments, doctor’s appointments, and New York City to Sloan Kettering; I somehow found just a little time to ensure I stayed active.  I would wake up before work and quickly power through a workout I found on Pinterest before Joe woke up, just so I wouldn’t miss one minute with him.  When he was in the hospital for weeks on end (on the 8th floor!), what did I do…I took the stairs…each and every time. I did this not only for me, but for him as well.  I knew I needed to stay healthy to be the best caregiver I could be.  

    When Joe was gone, I no longer needed to take the stairs as a form of exercise, but I needed to find a way to tackle the stairs of my new life.  Every time I wanted to turn around and go back to the bottom of the staircase, I felt compelled to push forward and keep climbing upwards.  WIP helped me with that; with realizing my true potential in life.  Even though my life was now vastly different, it felt comforting knowing I had one space that I could go for an hour to put all of my pain aside and focus on one thing; myself. During my workouts, I pushed myself to limits I never had thought possible and each time I left feeling refreshed, enlightened, supported, and ready to face the days ahead.  As I started to become stronger physically, I also started to notice a strength arising in my personal life.  Each time I choose a heavier weight or squeeze in just one more rep, I can’t help but feel proud of all I have accomplished.

    I am a Work In Progress physically, mentally, and emotionally.  I am proud to say I am in the process of overcoming what has proven to be an insurmountable challenge, but I have done so with strength, dignity, and perserverance….one kettlebell swing , one burpee, one box jump, one push up at a time.

    Thank you to the entire WIP family for allowing me to believe in myself and for consistently pushing me forward in all aspects of my life.

  • Grunting...for increased performance?!?

    This article was forwarded to me by a client (I won't mention if he/she is of the grunting variety) and I found it exceedingly interesting.  I have been known to let out a little grunt, some might call it a moan or even a pissed off sigh, but for this blog we'll say its a grunt. It is fascinating to find out that there is physical evidence that the grunt is performance enhancing.  This article talks mostly about tennis, where grunting is de rigueur, but they reference other incidents where data is shown that "when people are making noise while exhaling, their strength seems to increase." "Grunting can also be the result of proper breathing, which helps stabilize the core and generate the most power." Sounds good to me! 

    The article has a lot to say about the mental advantages to grunting. We don't reap those rewards as much at WIP as we are in a non-competitive enviroment for the most part. I can honestly say unlike a lot of tennis specatators we are grunt friendly.  So go ahead, "grunt away". Most of us are so distracted with what we are doing we probably wouldn't notice anyway.

    See you at the next workout,

    Mary Kate

  • Small Business Saturday - 11.24.18

    3 Classes for only $36 (+tax) ONE DAY ONLY!

    We celebrate being a small business everyday, but today we thank you for supporting WIP Fitness by offering you our lowest per class price of the year.

    Class Packs can be purchased online here on Saturday November 24 only.

    These make great gifts! 

    Limit 2, 3 packs per person. *You may gift add'l class packs. Classes are valid for 1 full year from date of purchase. Please email info@wipfitness if purchasing as a gift.  Clients working out on Saturday, November 24th will also be able to purchase a BONUS 3 pack onsite only.

    Satuday, November 24th is also the last chance to grab your December Challenge Pass at it's lowest price!  Unlimited workouts all month long + exclusive WIP Challenge T-Shirt!

    To purchase your pass and for more information on the December Challenge, Click Here!!!  

  • Why is a WIP Workout beneficial to Runners?

    Karisa answers that question very eloquently below:

    -Runners have very specific movement patterns that can sometimes lead to overuse and injury.  Our boot camp classes develop muscular strength and power that helps minimize connective tissue strain and, in turn, reduce risk of injury.

    -The answer to overcoming a plateau in your in training isn’t always more miles; cross training with specific conditioning and strength work to develop important muscles in running can be extremely beneficial and reduce the wear and tear that can result from a “more running” strategy. WIP classes focus largely on core, core and more core, and glute and hamstring strength, all of which can help you to achieve that next running level. 
    -Incorporating Work in Progress classes into your training program increases endurance, strength, stamina and speed.  The high intensity conditioning and cardiovascular element also helps expand lung capacity.

    -WIP Fitness classes provide not only a physical break from some of the repetitive stresses of running, but also a mental break from your normal running routine.  Mixing up your routine with even one day of cross training can help to motivate you to run faster!

    -Boot camp classes will increase your running speed on the flats and improve your power to help you get up the hills.

    -Besides running your fastest, runners are concerned with their longevity in the sport.  Boot camp helps to round out your training program and give you the strength and balance to stave off injury.  Your body will thank you for a little relief from the roads or trails.

    -It’s fun!
  • Go To Bed!

    Go To Bed!

    I utter this sentence more than I would like to admit.  When I was a kid I was the only one of my family who went to bed without being asked.  I would simply say, “I’m tired, good night.”

    I LOVE to sleep but in the last few years I have placed less and less emphasis on a good night sleep.

    As a parent we know how important it is for our children to get a restful night sleep, and when they don’t, we see the whiny repercussions.  I ignore my own advice and choose HBO, a glass of wine or surfing the web over a good night sleep. I am so happy when my children go to bed and to have a quiet clean house that I want to enjoy it for as long as I can.  Unfortunately, this has negative effects all around. Now I am the whiny one and I start my day playing catch up. This article from the New York Times has inspired me to commit to a solid night of rest.  If I can’t drag myself up the stairs because I know I will feel better, at least I can do it to avoid adding on any unwanted pounds. Now Go to Bed!

  • November is all about the Men of WIP

    We are thrilled to announce that the Month of November will be dedicated to all the great Men of WIP!  That's right..for the next 30 days we are going to be celebrating, awarding, highlighting, and toasting our Male WIPsters and Coaches.  We are also partnering with Coach Matt to raise money for NO Shave November, an amazing charity dedicated to the support of cancer prevention, awareness, research, and education!  Our month will culminate with a Men's Only Bang and Clang Workout, followed by beer, prizes, discounts and more!   Check out all the details below.

    Men's Only Workout, Thursday November 29th 6:30pm at WIP Canton.  Let's pick up the heavy weights and blast the classic rock.  You must pre-register and purchase your Bang & Clang Pass online for $25 (Only 20 spots available and 100% will be donated to No Shave November).   All are welcome to join us before or after the workout (especially the LADIES) from 6-8pm for grace+GRIT discounts, Rhone Mens Wear Trunk Show, New Park Beer, Chair Massages, giveaways, and much more!!!!

    Ditch the razors and shaving cream and let it GROW!  Donate the money you save on grooming products this month to a great cause!  There will be Donation Jars in each gym to collect money for No Shave November.   Post your clean shaven face "BEFORE" and your bearded/hairy faces "AFTER" ... Best Transformation at the end of the month will win a WIP Hoodie!   Be sure to tag us and use the hashtag #menofwip in your before and after pics!!!  You can also learn more about why this charity is important to Matt and make a donation directly to his page here.

    Mr. WIP 2018!!!  Nominate your favorite male workout buddy from WIP and he will be in the running to be crowned Mr. WIP 2018!!  Nominations can be emailed to by November 16th.  We will announce the finalists and voting will begin November 19th!  Prizes and bragging rights will be awarded to the winner!!!  

    Have you been trying to get that guy in your life to come and try WIP...well now is the best time and we want to help to get him in to try his first class at WIP for FREE!  Tag your favorite guy on our FaceBook post and we will add a free class to his account to be used in the month of November (new clients only).  He will also be entered to Win a FREE 3 Week Trial Membership to WIP!

    We will be highlighting the amazing and diverse Men of WIP all month long on Social Media - be sure to like our pages to see them each week.  #MenofWIP

  • November Programming Goal - Be Thankful

    Let’s be thankful this month! Our bodies allow us to do some amazing things: run, climb, curl, swing, squat, hinge...the list goes on. We often take these things for granted and only focus on the things we can’t do. We should NOT be using workouts as punishment on our bodies for the ‘bad’ things we have consumed, but use every workout as an opportunity... to make ourselves overall better and stronger.

    The two movements that we will be focusing on this month are push ups and deadlifts. We see these movements programmed all the time at WIP, and we often take them for granted. (Are you starting to see the theme here?!) These aren’t typically labeled as “skill” movements. But, truth be told, it takes a great amount of skill and practice to execute them properly. 

    In order to get the very most out of each workout and these two movements, we can’t take anything for granted. Every time you come to WIP you need to promise yourself that you will put your best effort into every movement, every time (even if it’s not your favorite!). Trust the process, trust what all of these amazing coaches are telling you. Don’t be afraid to slow things down to perfect that movement, rather than going through the motions of it to get it done.

    So again, let’s not focus on our struggles and the negatives. Celebrate and be thankful for all the amazing things your body can do!

    Coach Paul

  • October Programming Focus "Buddy Up"

    Hey, lets workout! We all know working out at WIP is awesome, but it’s always a little better with a friend. This month we’re celebrating those who inspire, motivate and push us to be better versions of ourselves. Sometimes that person is a long time friend who convinced you to join in the first place, or it’s someone you met through WIP that you are now close with. We can all think of one person who we know is going to push us through those next 50 minutes. Workout partners are great when you need that inspiration to try a handstand or grab the heavier kettlebell that you otherwise might not attempt.  They can also be the reason you get to the gym. Many of us have either sent or received a text that simply says “WIP today?” or “5:45 tomorrow?”.  By telling a friend you’re going, you have the extra motivation and accountability to get there on the days you’re not “feeling it”.  So, to celebrate workout buddies, the theme for our Fridays will be partner workouts! Get ready to Buddy Up to help get through these tough endurance workouts.

    We will continue having 2 skill strength movements that we will focus on.  This month our lower body focus will be working towards improving pistols squats which we laid the groundwork for in September, as well as pull ups as our upper body focus.

    Sunday- Speed and Agility

    Monday- Skill Strength

    Tuesday- Metabolic

    Wednesday- Core

    Thursday- Strength

    Friday- Endurance “Partner Up”

    WIP It...With a Buddy,

    Coach Paul