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Spinning for Weight Loss and a Healthier Lifestyle

Joseph Coupal - Tuesday, March 20, 2018

FieldHouse, Sudbury, MAJoin a cycling exercise class and reap the benefits of spinning for weight loss and a healthier lifestyle. Below are some of the reasons why cycling is great for you.

Spinning makes you Happy

A recent study reported that as little as 10 minutes of cycling improved the mood among 21 men and women, compared to a similar group who did nothing during that time.

Feeling happier can help you beat fat by reducing the likelihood that you’ll reach for a mood boost in a pint of ice cream or use pizza to burn off the blues. Researchers have found that people who are sad tend to not only eat more food but also eat more high-carbohydrate, high-calorie comfort food than those who feel happy.

Spinning Gives You More Energy to Burn

Energy begets energy. The more you move, the more you’ll want to move. Exercise increases energy and reduces fatigue. Sedentary people who participated in an exercise program experienced less fatigue than their still-sedentary counterparts, and the average energy boost was actually greater than improvements reported from using stimulant medications.

Spinning Leads to Better Sleep

Because it gives you so much energy during the day, bicycling will help you sleep better during the night. Getting the right amount of sleep is good news for your weight-loss efforts, because when you don’t give your body the sleep your body craves more food.

Spinning Blunts Your Appetite

Studies of overweight men and women who start exercising show that vigorous exercise actually suppresses appetite for a few hours afterward. Likewise, people generally enjoy a “spontaneous reduction in hunger” when they start exercising, which they noted also consistently led to weight loss.

Spinning Relieves Stress

By exercising, you give your body a healthy outlet for pent-up stress. Aerobic exercise like pedaling a bike uses up excess adrenaline and slows the production of cortisol. It also stimulates endorphins and other good-mood chemicals that lower your anxiety and improve your sense of well-being.

Spinning is Fun

When people want to know the “best” exercise for weight loss, experts will tell you it’s the one you enjoy. And bicycling is highly enjoyable.

Spinning Makes You Healthier

A healthy body functions better, allowing you to live more fully and, of course, burn more calories in the process.

For more information on spinning exercise classes, contact The FieldHouse in Sudbury. If you are interested in one of the two free spinning classes we will be offering on Saturday, March 24, at 8:30 AM and 9:30 AM, reserve a seat by emailing Linda at

How to Set and Meet Fitness Goals

Joseph Coupal - Tuesday, March 13, 2018

FieldHouse, Sudbury, The trouble with not having set any fitness goals, or with not setting them correctly is that you can spend months at the gym, with no results. Understanding the importance of setting fitness goals and knowing how to set those goals is crucial losing weight and getting in shape.

As you know, there is often a pattern to working out and weight loss. You decide now is the time, you get excited and work regularly and eagerly, then your motivation starts to wane because you don’t see results. Having SMART fitness goals helps you better connect yourself with what you want and keeps you motivated because you see results. This helps you continue to persevere when your focus inevitably starts to wane.

SMART fitness goals are specific, measurable, action-oriented, realistic, and time-sensitive. These types of goals break larger, intimidating general fitness goals into smaller, more achievable ones that get you where you want to be.

Specific goals – “I want to lose weight’ doesn’t mean anything. How much weight do you want to lose?

Measureable goals – you need to be able to measure your goals. Want to lose waist size? That is a measurable goal. If your goals can’t be measured they may not be specific enough.

Action oriented goals – you need to be able to find an action that will help you reach your specific goal. You want to lose weight so the action is to cut your calories by cutting out soda. Or, if you want to run a road race, then your action can be to run an extra mile each week.

Realistic goals – it is unrealistic to say you want to lose 50 pounds by Summer. However, you can lose 1 pound per week until Summer.

Time sensitive goals – What is the due date of your fitness goal? When is the road race? When do you want to be one size smaller?

For more help setting SMART fitness goals, contact FieldHouse in Sudbury.

Keep Your Weight Loss Program On-Track

Joseph Coupal - Tuesday, March 06, 2018

FieldHouse, Sudbury, MAOften we try to get in shape in the summer, and then we tend to get lax about our diet and exercise as fall and the cooler weather move in, then we want to get in shape for summer again. This is a frustrating roller-coaster. If your weight loss program was working and has now tapered off, this is normal. No matter how faithful you are, from time to time you'll fall off the wagon.

Here are some strategies for you to try.

1. Visualize

Have a vision of success. The mind is a strong tool -- use it to achieve what you want.

While you're imagining, remind yourself of reality: excess weight and yo-yo dieting is unhealthy. Make sure this is a lifetime commitment not a temporary plan to drop 10 pounds.

To stay with your weight loss program, only keep healthy foods in the house.

2. Understand Your Weight Loss Personality

Personality plays a role in our attitude towards food. You should know your tendencies and tailor your weight loss plan to conquer your unproductive inclinations.

3. Write Down Everything You Eat or Drink

A common mistake is underestimating how much food you've eaten. This can lead to a weight loss plateau or weight gain. Keep a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong.

4. Beware of 'Calorie Creep'

A key reason for a gaining weight is eating more than you think. It's easy for portion sizes to increase. It is important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

6. Eat Protein to Manage Hunger

A high protein diet can help squelch hunger. Protein foods work by suppressing a hormone secreted by the stomach that stimulates appetite. Foods high in fat actually raised levels of that hormone and increased hunger. Carbohydrates make people hungrier than they were before they had eaten.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. The U.S. government's dietary guidelines suggest that we get 7-13 cups of produce daily.

8. Push your Exercise Routine

Using the treadmill every day for 30-minutes or walking the neighborhood with friends is good, but your body gets used to it too. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing and burning calories, vary your physical activity and exercise routine.

Also make sure your routine includes strength-training exercises which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food to soothe your inner emotional turmoil. You are not really hungry. Yoga lowers levels of stress hormones.

For more information on maintaining a healthy lifestyle, contact The FieldHouse in Sudbury.


Personal Training is Great for Your Health

Joseph Coupal - Monday, February 26, 2018

FieldHouse, Sudbury, MAWith the warmer weather approaching, swimsuit season is drawing near. For many, that could mean heading to the gym and even seeking out a personal trainer.

There are many different reasons why people choose to be active, and there are even more reasons why picking the right personal trainer is so important.

If it is time for you to start strength training, something everyone needs for health and weight loss, do it right and seek out a personal trainer.

Do your own interviewing when it comes to selecting her personal trainer.

Find out what kind of training the gym has, what kind of people and clients the personal trainer you are considering works with. Do you want to run a marathon, do you have a chronic injury, or do you just want to be stronger and healthier.

The trainer you choose should also ask you questions about your health and medical history so they can customize the workout just for you.

Your workout should be custom designed for your specific needs because not everyone is going to do the same workout. The workout should be designed for your fitness goals.

Here are some questions you should ask when it comes to picking a personal trainer.

  1. Are you certified?
  2. Do you have a degree in the field?
  3. Do you have any additional certifications?

Any additional certifications, such as contract and relax stretching, Pilates, and cancer fit training will show the trainer has more experience and can reach your specific needs.

However, certifications can give people a false sense of security. It is important to look at what qualifies a trainer to be good for you and your needs. Check references and speak to their other clients who have had similar needs to yours.

It is important to look for other things besides just being certified. Sit down and talk to them, see what their plan is for you what their experience is. If it isn’t a good fit after a few training sessions, switch personal trainers.

Personal training can give you the strength and the motivation you need to achieve your fitness goals.

Getting your own personal trainer can be best thing you can do for yourself and your health.

If you are interested personal training, contact the FieldHouse in Sudbury.

Excerpts NBC11

Interval Training and Group Classes are Top Fitness Trends for 2018

Joseph Coupal - Wednesday, February 07, 2018

FieldHouse, Sudbury, MAHigh-intensity interval training will be the No. 1 fitness trend in the coming year, while smartphone exercise apps that prompt your activities will be out -- or so says the Worldwide Survey of Fitness Trends for 2018.

Such training, known as HIIT, typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery: intermittently sprinting for 30 seconds, for example, during a moderate-pace jog.

The US national physical activity guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity each week with additional muscle-strengthening exercise for adults and 60 minutes a day for children. If you step it up a little bit and get your heart rate up and move from walking to jogging, it decreases to 75 minutes per week.

HIIT is a worthy way to meet your physical activity guidelines. But there's a word of caution with that: Anytime you do high-intensity anything, there may be an increased risk of injury.

If you doubt your ability to safely exercise in high-intensity bursts, get a good physical exam before starting a program.

Over the past 12 years, American College of Sports Medicine's Health & Fitness Journal has conducted a survey on thousands of professionals, including personal trainers and physical therapists, to predict the biggest health and fitness trends for the coming year.

This year's survey, which included responses from 4,133 fitness professionals around the globe, placed "group training" -- classes involving more than five participants -- in the No. 2 slot. Meanwhile, "wearable technology" -- such as activity trackers and smartwatches -- came in third, and "body weight training" -- the use of your own body weight as a form of resistance while doing modified pushups and other exercises -- came in fourth. "Strength training," or the use of barbells and weights, placed fifth.

The survey was developed for two purposes, the first being to help guide the fitness industry.

The survey is also done from the perspective of people who use the gym, the clients. It helps them identify gyms across the country that are offering the best kinds of exercise programs.

One of the biggest surprises on the 2018 list was the re-emergence of group exercise programs.

Another trend for 2018 will be older adults being welcomed back into fitness clubs.

Finally, yoga remains in the top 10, where it has been since the survey started.

For more information on a gym that offers adult group exercise classes, free weights, cardio machines and more, contact The FieldHouse in Sudbury.


Team Building Is The Most Important Investment You'll Make

Joseph Coupal - Tuesday, January 30, 2018

FieldHouse, Sudbury, MATeam building events have a bad rap. In most companies when a supervisor says, “We’re going to do some team building!” employees start re-running old episodes of The Office. It’s one thing to see it on TV, but getting a real-life taste of your manager mimicking Steve Carell’s insanely-awkward-try-hard leadership style just isn’t as funny.

In fact, team building is the most important investment you can make for your people. It builds trust, mitigates conflict, encourages communication, and increases collaboration. Effective team building activities for work means more engaged employees, which is good for company culture and boosting the bottom line. It can also be adventurous and enjoyable if you do it with a little pizzazz.

O2E Brands has earned a spot as one of the country’s best places to work and team building is a big part of that. Here are the ground rules that apply when it comes to planning activities for your people.

Don’t force the corporate stuff

The most successful, memorable team-building events are ones that don’t feel like a day at the office. Activities that overtly aim to draw in leadership lessons or practical takeaways are less powerful. Spending time together, sharing an experience or working towards a common goal allows bonding to happen more organically and far more effectively.

Ditch the company picnic

It turns out that happiness and learning are tied very closely together. Trying new things with your staff can generate good vibes among employees, which in turn benefits the business itself. Choosing something unique and slightly outside of people’s comfort zones can encourage them to come together in new ways.

One of the team members was afraid of heights - and had always hoped to conquer that fear - O2E Brands took the whole crew to the country’s longest zip line. Being thrust into a thrilling situation, 600 feet above helped everyone gel that day.

It’s not a splurge - it’s an investment.

A few years ago, O2E took the top-performing franchise partners NASCAR racing. It wasn’t a fortune at $350 per person, but it was still a sizeable chunk of change for a growing company. At the end of the day, it was a totally worthwhile investment. The team felt appreciated. The experience - screeching around a track at more than 145 miles per hour - was absolutely unforgettable and everyone felt like champions.

The point? This stuff isn’t fluff. You don’t have to bet the farm on fancy, expensive trips or experiences, but don’t skimp either. Be willing to make a real investment.

Keep that positive energy going at the office

Most team-building falls flat because it’s a one-time activity - done and then forgotten. It’s key to find ways to keep the excitement going. The challenge is creating opportunities for people to connect and interact in meaningful ways, outside of regular meetings or presentations.

How do you know you’ve gotten team building right? If there was laughter, a sense of excitement and accomplishment, and maybe a few Instagram moments, you’re definitely on the right track!

For more information on corporate team building events at the FieldHouse in Sudbury, contact us.


The FieldHouse in Sudbury has New Graffiti

Joseph Coupal - Wednesday, January 17, 2018

FieldHouse, Sudbury, M

Painted by Problak Art, our latest mural rivals our original graffiti wall art. Problak Art was founded by Rob “Problak” Gibbs who grew up in Roxbury, MA. From a young age, he had a vision of beautifying the ghettos of Boston with graffiti art - an art form that is frequently overlooked, under-valued and misunderstood. The concept that a picture is worth an infinite amount of words inspired Rob and provided him with the opportunity to take ownership of one of our culture’s modern hieroglyphics: graffiti. He developed a vision of beautifying Boston purely by instinct, experiencing his “calling” as a young man, a child of the HipHop golden age. The need to place social consciousness in HipHop culture is a driving force behind Problak’s creativity.

Lee Soem was the leader of this project and Rob’s partner. He met Rob around the age of 15 and has been working with him for about a decade now. Rob was also Soems’ mentor at Artists for Humanity. "SOEMS" An unofficial word used in American culture, but not noticed or acknowledged. So, em... What's happening tonight? An intro to a statement or question to be asked. Used by all but not seen or recognized, “SOEM” the Boston based graffiti artist relates to that all too well by doing graffiti, and expressing himself through the styles and variations of letters crafted. From doing full scale detailed murals, to painting personal graffiti in abandoned areas, all the way down to doing his name carefully composed on stickers. SOEM enjoys being in plain sight but not immediately recognized.

The work of Rob Gibbs and Lee Soem impels the viewer to allow imagination to become a playground for testing boundaries and breaking rules. Rob is a painter, muralist and graffiti artist who was one of six urban teens to co-found the non-profit youth development organization, Artists For Humanity (AFH) in 1991. Through this innovative non-profit organization, he has been blessed with a career in the arts that has spanned decades and has been able to work as a mentor to young people in the creative process. Rob applies his experiences and efforts to expand into neighboring communities, sharing the proven youth development model of arts and entrepreneurship training. Both Rob and Lee were thrilled to work on another project at the Fieldhouse and believe that they shined a light on what makes the Fieldhouse a special place for athletes and families alike. Come down and see their beautiful creation and imagine for yourself what it all means....

Corporate Team Building Activities to Start the New Year

Joseph Coupal - Monday, January 15, 2018

Are you looking for ways to improve FieldHouse, Sudbury, MAyour team culture for the New Year? The Leader’s Institute has found that corporate team building activities help build a purposeful team culture within your organization, so why not include a workshop in your annual kick-off meeting? One of the reasons companies have offsite team meetings is to not only share and gather information but also to improve their team culture by giving people “face time.

In today’s economy everybody has to learn to do more with less. What happens when we have limited resources? How do limited resources impact our relationships and integrity? Teams can learn to think creatively through corporate team building events. Oftentimes in team building workshops, participants are given a series of creative challenges and problem solving activities. What they realize is just because they’ve always done something a certain way, doesn’t mean it’s the way they should continue to do it. To not only survive, but thrive we need to do things differently to get better results. Rather than looking for what’s not working – ask what’s possible. This releases creativity and attracts those who care and are committed to making it happen.

Team Building workshops are a great opportunity for your team to get to know each other through interactive team building activities. You can build camaraderie with interactive sessions because when we are connected to each other, we participate. When we have trust, we take risks. When we care, we are willing to go the extra mile. Collaboration and creativity start when we begin to know each other as human beings, not just roles or titles.

So if you want to improve your team culture, start with an offsite meeting by learning to think creatively and be resourceful, and building camaraderie with interactive sessions. Your team will discover together what it cares about and set your company up for a successful new year.

For more information on corporate team building events at the FieldHouse, please contact us.

The Leader's Institute

Start the Year Fit and Healthy! Head to The FieldHouse

Joseph Coupal - Tuesday, January 09, 2018

FieldHouse, Sudbury, MAThe long holidays are over and, if you are like the rest of us, you may have gained weight in the past few weeks from non-stop feasting. Let the New Year motivate you to make a fresh start towards a healthier you. Start by hitting the gym and joining a fitness program that suits you.

If you want to achieve your fitness resolution, our personal trainers can assist you achieve your weight loss goals. We will assess your current fitness status and help you plan realistic fitness goals for 2018. In fact, your trainer will create a specific workout routine that will meet your needs, help you stay motivated and show measurable results. Instead of just going to the gym without an idea of where to start, make use of a professional trainer to guide you every step of the way.

Don’t let your fitness resolution list remain a pipe dream on a piece of paper. Head to the gym and turn them into reality. Contact the FieldHouse in Sudbury, our personal trainers will help you get in shape in no time.

Tips to Achieve Your New Year's Fitness Goals

Joseph Coupal - Monday, January 08, 2018

FieldHouse, Sudbury, MAIt's that time of year again...time to focus on your New Year's resolutions. Many people begin an exercise program, but abandon it before Easter. However, you can increase your chances for long-term success if you follow these five simple tips to achieve your fitness goals.

Determine Your Readiness

Make sure you're both physically and mentally ready to start an exercise program. Tell your doctor you want to begin a fitness regimen and you want to make sure you're healthy enough to start. Once you have been physically cleared to proceed, consider your mental readiness. How likely are you to stick with an exercise program once you begin? While there are many factors to consider, three are most significant.

You are more likely to succeed if you:

  • Have confidence in your exercise ability.
  • Receive encouragement and support from those closest to you.
  • Participate in an enjoyable form of exercise.

Create a Plan

Before you start your exercise program, answer three questions. First, when will you exercise? Identify three days and times that are convenient for you and stick with those days so you are working out at the same time each week. Second, what type of exercise will you do? The best type of exercise is one you enjoy. Don't worry about what everyone else is doing; pick an exercise that works for you. Choose from activities such as walking, cycling, running, strength training, dancing, boxing, tennis and basketball. Third, how much time will you spend exercising? Start with as little as 10 minutes per session and slowly build up to at least 30 minutes per workout.

Bring a Friend

You may know someone who resolved to start exercising in the New Year. Begin your fitness journey together. It will increase your chances for success and you'll have more fun. For this to work, you have to find an exercise that both of you enjoy. This might be a challenge, but it's worth it since an exercise partner provides you with a support system, a positive social experience and inspiration. There will be times when you don't feel like working out and a partner can be just the motivation you need to get going.

Take It Easy

Think of your resolution as a lifelong commitment to a healthier lifestyle. You are much more likely to be successful if you take it easy at the beginning. For instance, you may see people exercising at a very high intensity, but you should start with low-to-moderate intensity workouts. You may know people who train six days a week, but it's fine to start with three. You may see people engage in a diverse array of physical activities, but a 15-minute walk three days a week is a great place to begin.

Be Realistic

One of the biggest problems with New Year's resolutions is they can be extremely impractical. Setting goals is a great idea, but make sure they are realistic and feasible. For example, a goal to lose 12 lbs by Easter is both reasonable and achievable. So is a goal to complete a 5K run by tax day. Conversely, a goal to complete a marathon by that date is unrealistic and potentially unsafe for newbie runners. Think of it as if you were building a house. Start slow (i.e., low intensity and duration), develop a solid foundation of fitness and then build upon that foundation as your fitness improves.

For help achieving your fitness goals for the New Year, contact the FieldHouse in Sudbury.

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