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  • 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 info@wipfitness.com 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

  • #WIPspiration

    WIPspiration

     

    Laura and I were so inspired at our conference in San Diego. Inspiration came from many directions... Michelle Obama, Billie Jean King, the other Lady Bosses we met running their studios, from Barre to Zumba there are so many amazing fitness businesses that inspired us...and intrigued us (ask us about our new pole dancing friends next time you see us). At the end of the day, the place we receive the most inspiration is in our own WIP gyms. This morning, Coach Chinni posted an amazing video of client who hit her 100th class for the year. I remember this client’s, Mallary’s, first class, and I remember the 3 times before her first class when she was a no-show. I remember her tears after her first class and knowing her now and how strong she has become, its hard to believe she is the same person. Laura used the word WIPspiration to describe her and that got me thinking…

     

    Last week, I was in a workout, doing box jumps. I watched clients flip the new soft boxes higher and higher and it made me think... maybe I can do that. 6 years ago, I attempted a 30” box jump. I have scars on both shins to show how that worked out and I haven’t even done a 24” box jump since that day. Watching all our WIPsters push themselves inspired me and sure enough after clearing the 24” box a number of times, I went for it. I landed on my knees the first time which was hilarious and humbling. But Coach Paul assured me I had the ups and sure enough I did. It felt freaking awesome.

     

    WIPspiration happens in our gym every day. October is WIPspiration month. Snap a photo of yourself celebrating an inspirational moment in the gym or take a pic of someone else that inspires you to push harder or jump higher and post it up with the #WIPspiration and tag @WIPFitness. All who enter will be entered to win a free WIP sweatshirt.

    Get Inspired,

    Mary Kate

  • September programming goals...get ready to "come into the storm" with us!

    Summer is coming to end.  Kids and teachers are back in school and everyone is working to get back into the routine of life.

     Since it’s always easier to get into a routine when you set goals for yourself and plan ahead, we have gone back to some programming methods that we had used in June and July (which I think were two of our best months) to help you out.  This month we will have an upper and lower body movement to focus on for our strength days, and will incorporate some exercises to help in everyone’s skill development throughout the week.  Handstands will be our upper body skill and Cleans (power, hang, squat, single arm) will be the lower body movement.  These skilled movements are great for building long term shoulder strength, core strength and lower body power.  They are also a great place to help us get back into a routine since we just spent June working on handstand progressions, and the many variations of the Clean have become a staple movement at WIP. 

     We will be kicking off each week with a speed and agility workout to get everyone fired for football season.  We encourage all clients to wear their favorite teams colors and engage in some friendly trash talk as they work on their quick feet each Sunday.

     In addition to revisiting June’s skilled training, we are also bringing back Fun Friday. The theme for this month is, drumroll please….Fortnite, because its a thing.

    If you read Mary Kate’s blog last week about the “Ready Up and Reset” Challenge starting 9/4, or if you have pre-teen/teenage kids in your life, then you have probably heard about the online game sweeping the gaming world and driving parents crazy around the globe.  Buy why should we let the kids have all the fun?  The whole week will be a build up to this Hurricane style work out each Friday.  It will be reminiscent of our Firecracker workouts from July.  Clients will go “into the storm” and most likely a dark place during this high intensity endurance workout.  Hopefully this will help take your mind of the constant battle at home with your kids over Fortnite, it might even include a 50/50 battle of its own...only way to find out is to go into the storm with us!

    Daily Breakdown: 

    Sunday-Speed and Agility

    Monday- Strength

    Tuesday- Metabolic

    Wednesday- Core

    Thursday- Skill Strength

    Friday- Endurance “Hurricane”

     

    So (re)set your September goals and ready up…let’s go!

    Paul

  • "Ready Up" and Reset Challenge...and get W Bucks!

    I am so DONE with Fortnite. All summer long Laura and I have been listening to, “Where we Dropping?” “Ready Up” and if I ask any one of my children to do anything the answer is “my match will be over in 15-20 minutes.” I am sure many of you can sympathize, and even if you aren’t familiar with Fortnite, you may be feeling the excesses of summer catching up with you, I sure am. Don’t get me wrong, I LOVE summer, I could live on the beach. I also LOVE a schedule and we have been 100% off schedule since the end of June and it has taken a serious toll. So whether it is your kids addiction to Fortnite, ordering takeout every night of the week, beers on the beach at noon or all of the above...it’s time for the excess everything to stop.  

    WIP is here to help, we are announcing our “Ready Up” and Reset Challenge. From September 4th - September 24th we are offering you the opportunity to get back on track with us. Workout from 9/4-9/24 Unlimited for $75 and let’s help each other get back on track. We will provide amazing workouts, an awesome community and the best coaching on the planet. If you workout for a Fortnite (aka 14 days) of the 21 we will give you W Bucks towards new skins (aka $ off new WIP gear)* we warned you Fortnite has taken over our lives. And for all our unlimited members out there that need a Reset and want to join us, when you workout 14 times between 9/4-9/24 we will give you WIP bucks, just email info@wipfitness.com and say you are would like to “Ready Up” and reset. No charge to Annual, unlimited and Flex members. The cost is $75 for all new clients and Punch card holders.

    PURCHASE HERE

    We look forward to getting back on track with you this September,

    Mary Kate

    *W Bucks - if you complete the 14 workouts you will be give $5 of WIP gear $25 and under and $10 of WIP gear priced $26 and above. So much new WIP gear is on the way...stay tuned. 

     

  • Row into August

    For all of you who came up to me this month and said how much you loved the Firecracker theme I really appreciate your feedback! Our coaches did such an amazing job programming both the Wednesday Firecracker workouts and Friday Fun days and it was so great to watch all of you take the extra sweaty challenges head on and finish with a smile on your face. July was a tough month but you were even tougher!

    Since it is summertime and I know how much you love that feeling of slicing swiftly through the water in your boat/imaginary boat,  I am going to make sure that you are well prepared to get yourself back home just in case that boat breaks down. This next month’s theme will be “Row into August” and our workouts will incorporate the row machine 3x per week to make sure you are never ever stranded.

    The row machine is one of those magical pieces of equipment that can be so physically demanding that it will leave the toughest person in the room dry heaving and gasping for oxygen yet so merciful in that you walk (or hobble) away without strain on your joints. This yin and yang effect allows you to experience the same cardiovascular benefits as running and other high intensity movements without feeling so beat up the next day. As you can see in the chart below, out of all the cardio options given, rowing far exceeds most in the ability to be able able to use the body in its full range of motion and utilize both upper and lower body muscle groups with very little cost of impact.

     

    When searching for the most safe and effective “bang-for-your-buck” exercise it is hard to beat the rower. In the chart below you get a visual of all the muscle groups being used during each phase of the movement. The red is the primary muscle groups and the yellow is secondary. Not only are the muscles and tendons strengthened but the blood flow being pumped throughout the entire body is extremely powerful in aiding the body in recovery as well. Did I say magical?

    In order to make the most of this prodigious movement it is key to focus on good form so that you can get the most out of each “drive” and eliminate any potential for injury. Check out this link to capitalize on efficiency tips to make your next dream row session a reality: https://www.concept2.com/indoor-rowers/training/technique-videos

    As for the structure of your week each day will look like this:

    Monday: Strength

    Tuesday: Metabolic w/ Rowing

    Wednesday: Core and Conditioning

    Thursday: Strength

    Friday: Endurance w/ Rowing

    Saturday: Coaches Choice

    Sunday: Metabolic w/ Rowing


    One thing is for certain, rowing is tough! But just remember, when the rowing gets rough just ask yourself, “What would Chuck do?”

     

    Row on,  Patrick

     

  • WIP #getyour30 check-in

    WIP #getyour30 check-in

     

    Summer is flying by and according to my count there are 40 days left before the end of our #getyour30 Summer Challenge. I cannot believe how much putting that little sticker on the chart has motivated me. I worked out 9 consecutive days including an entire weekend with Luis, all so I could put up my little stickers. I am just past ½ through, with 16 workouts logged and a trip to CA on the horizon I have my work cut out for me. I am so thrilled to have this little motivator keeping me on track.

     

    I want to throw major props to the few WIPsters with perfect attendance, there are a few of them in all 3 gyms! Unbelievable work! All those stickers are pushing me even harder to get in, so Thank You. For those closing in on their 30th workout GOLD Stickers will be arriving to commemorate your 30th workout. Our friend Melissa Weinstock, owner of grace+GRIT will also be giving all the people who complete a special retail reward!

     

    We would love to hear from you. Are you loving the #getyour30 challenge as much as we are? Is it motivating you to get your WIP on?

     

    Enjoy the rest of you summer,

    Mary Kate

  • July Programming Focus

    Firecrackers and Fun

     

     

    As we finish out the month of June it was great to experience so many of you progressing within your handstands, pistol squats, and rope climbs! Even if you haven’t yet fully climbed the rope, kicked up into a handstand, or ditched the TRX for your pistols you should at least be feeling a  little more confident with the movements having had multiple chances to practice them. Remember, any skill that you want to acquire takes practice, practice, practice. There is no substitute. The great thing is that you can continue to work on movements like the handstand and pistol at home since they require no equipment.

     

    Since we focused a lot of our time practicing technical skills in June I thought it appropriate to lighten up the mood in July and have some good ole challenging “fun” as well as spark some motivation to help you #getyour30 WIP Summer Challenge off to a good start.  As we enter into the month of the Firecracker I have tasked some of our coaches to create a “Firecracker Workout” each Wednesday that will be the most challenging workout of the Monday-Friday week to keep your heart racing and body burning (in a good way of course :). The movements will be ones that you are already very familiar with but the rep scheme or timing will correspond to the day that its on. For instance, on Wednesday the 4th of July you will see the number 7 and 4 a lot, but on the Wednesday the 18th you will see the similar movements but at a different rep scheme that will center around 7 and 18. Likewise, for the 11th and 25th your timing will focus around those numbers. Make sure to be present because you will not want to miss these!

     

    Another addition to the weekly mix will be a “Friday Fun Day Workout” where you will be working out within a group or a team atmosphere. This day is all about encouraging your teammates, sweating together, and having as much fun as possible as you go into the weekend. This day will have a game-like feel to it so make sure to bring your relay mindset.



    Below is what your weekly focus will look like starting this Sunday July 1:

     

    Sunday: General Conditioning

    Monday: Strength

    Tuesday: Core

    Wednesday: Firecracker

    Thursday: Strength

    Friday: Friday Fun Day

    Saturday: Coaches Choice



    The WIP team is looking forward to spending a great July with you and we are excited to bring the heat as you bring the BOOM! to this Firecracker month (sorry I had to take advantage of that dad joke).

     

    To a hot and schweaty month,

     

    Patrick