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Youth Sports Programs Help Kids Develop Character and Values

Joseph Coupal - Thursday, September 20, 2018
FieldHouse, Sudbury, MA

The National Alliance for Youth Sports believes that participation in sports and activities develops important character traits and lifelong values in children which can create a positive impact in their lives. Youth Sports programs seek to make the sports experience for all children safe, fun and healthy. Programs promote the value and importance of sports and physical activities in the emotional, physical, social, and mental development of children.

Here are five reasons why you should sign your child up for youth sports today.

Sports boost self-esteem

Children learn to be confident on the field. Seeing their hard work pay off has a positive impact on their self-esteem. When kids achieve their goals on the field it teaches them they can achieve any other goal they set later in life.

Playing sports helps develop teamwork and leadership skill

Working as a team to reach a common goal helps children develop communication and problem solving skills that will benefit them on the field and off.

It’s a natural stress reliever

Exercise is a great way for kids to loosen up and let go. Sports also help kids develop tight bonds with their teammates which will provide them with a support system.

Kids develop lifelong healthy lifestyle habits

Regular physical activity improves a child’s fitness and helps them to stay in shape.

It’s fun!

The memories made playing youth sports will last a lifetime. You may forget the name of your 6th grade Science teacher, but the memory of scoring the winning goal in the Youth Soccer Championship will always stay with you.

For more information on Fall youth sports programs contact The FieldHouse in Sudbury.

usmc-mccs.org

5 Body Benefits Of A Spin Class

Joseph Coupal - Thursday, September 13, 2018
Spinning Classes - Sudbury, MA

Indoor cycling has changed the exercise game. Young or old, fit or not, a indoor cycling class promises to burn fat, prevent unwanted injury and tone muscles all in one!

1. Goodbye to 500 calories in 40-minutes

Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. The average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute class!

2. Lower risk of injury and embarrassment

Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill), you’ll also look super-professional and in control of your workout.

3. Less thinking, more fun!

Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. A spin class save you time, it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor. Everyday obstacles can now be tackled effectively after a powerful workout that doubles as stress release.

4. All-in-one exercise

Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.

5. Firmer everything!

Once committing to the spinning regime, your entire body will slowly but surely start to firm up. Due to high-intensity interval training (HIIT), you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! A class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.

Looking for more ways to get your cardio fix? The experts say that this heart-pumping workout will banish your tummy in half the time!

For more information on our indoor cycling studio, contact the FieldHouse in Sudbury.

Source: Women's Health

Eight Benefits of Spinning

Joseph Coupal - Tuesday, September 04, 2018
Spinning Classes - Sudbury, MA

Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? Don’t be so quick to turn your nose up at an indoor cycling training.

Spinning exercise is helps you to get motivated and get the endorphins flowing. Plus, you can burn anywhere from 400 to 600-plus calories depending on your intensity and how long you’re in the saddle. Still not convinced? Here are eight reasons you should learn to love class.

1. You’ll get the energy you need to give 100 percent the whole workout.

From the instructors to the music to the constant change in lighting, good spin classes never seem to have a dull moment. You’re going to come and have an instructor who’s giving 120 percent and that’s contagious.

2. You’ll push yourself to the max, but no further.

Spin classes aren’t made for Tour de France contenders. They are for everyone from beginner to advanced levels of fitness. We focus on metabolic intervals, light resistance to heavy resistance, so your legs burn and are challenged, but never feel too fatigued. Indoor cycling studios take an interval approach to pedaling on “flat ground” versus pushing hard to “climb a big hill”. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn’t love knowing they worked hard.

3. You’ll get lost pedaling to killer music.

And after taking class a few times, you’ll learn which instructor you like best, and who has the most similar taste to you in music. There’s nothing like keeping pace with a good beat and seeing everyone else around you on the same count. Research even supports that athletes work out harder when listening to music at a faster tempo. Music is a huge part of working out. It allows you to bring up feelings and emotions that you wouldn’t think about at the office. If you had a bad day, it helps you restart.

4. You’ll get a full-body workout — not just legs!

Didn’t expect to see weights in a cycling class? It’s becoming more and more popular, as well as the use of resistance bands. While Spinning is great for your legs, different methods are focusing on giving riders more of a total-body burn. If we’re promoting a full-body workout, we want to make sure we’re delivering. And in the meantime, you’re still pedaling. Though the weights may seem light at first, after a few songs, they’ll feel like bricks and impose a real challenge — no matter your strength level.

5. You’ll get used to that sore butt feeling.

We’re not going to lie, if it’s your first time, or you haven’t been in a while, chances are, your bum will be sore the next day. So what can you do to avoid squirming at your desk the day after? Be sure you’re not in the saddle the whole time. Most classes will have you in and out of the saddle every other song. If we spend 50 percent of one song out of the saddle, the next one we’re in. Still not comfortable? Try using a padded seat or shorts with a shammie in them.

6. You’ll define and lean out your legs.

Notice we didn’t say bulk up. It’s a huge misconception that ‘my legs are going to get big if I spin’”. The interval training that most studios practice, with some upper-body work, allows you to tone muscles that you may have not even known you had and sculpt your body back into youthful shape.

7. You’ll feel that team spirit.

While it can be fun to go on a ride alone to clear your thoughts, the energy you feel from your spin class peers is contagious. If you come into class and really show up, your 45-minute ride could feel as fast as 20 minutes because you’re enjoying it. For instructors, it’s all about entertaining, interacting with the crowd and having a great time so that riders aren’t watching the minutes drag on — that’s the worst kind of workout. And when blacklights are switching on and off, and the person next to you is screaming out in anticipation and excitement for the coming climb, you won’t even realize it’s your second-to-last song. You’ll be having too much fun working out and sweating.

8. You’ll leave feeling euphoric.

That’s the best way to describe the energy high that sticks with you after the ride.

Choosing to ride doesn’t mean giving up all other exercise and trading in the barbell for cycling shoes. But if you’re healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness. And if you’ve decided that spin is the way you’re going to get fit, then don’t be scared to fully commit. No matter which method you choose, Spinning in any capacity is amazing for you. It can only help you better yourself.

For more information on our indoor cycling studio, contact The FieldHouse in Sudbury.

Source: huffingtonpost.com

Lose Weight With Indoor Cycling Training

Joseph Coupal - Thursday, August 30, 2018
FieldHouse, Sudbury, MA

Whether you want to slim down for vacation, a special event, or the holidays, exercise needs to be part of the weight-loss equation. Exercise will help you preserve muscle mass, which is healthier for your body and better for your appearance. Plus, maintaining muscle will make your weight loss easier to sustain for the long haul. While a leisurely bike ride outside isn’t likely to help you shave off pounds, indoor cycling training can. Besides burning 400 to 600 calories in a 45-minute class there are other benefits of spinning. Indoor cycling also helps rev up your metabolism and offers the opportunity to tone and strengthen all of the muscles in your legs, glutes, and core—without bulking up your thighs. To get the most out of an indoor cycling routine, see the tips below.

Cycling Tips

Eat before you ride.

Contrary to what you may have heard about the benefits of exercising on an empty stomach, it’s smart to provide your body with the energy it needs to ride hard and get maximal benefits from the workout. Even if you take an early morning class, eat something small 30 minutes before you ride. Do the same an hour or two before afternoon or evening cycling sessions by having a combination of protein and carbs. Besides helping you fuel up for the workout, eating beforehand can help you burn extra calories, thanks to the thermic effect of food. Be sure to drink plenty of water before, during, and after the ride; your body needs a sufficient water intake to keep your metabolism humming and burning calories efficiently.

Vary the pace and difficulty.

With most forms of exercise, interval training can pump up your metabolism more than exercising at a steady state—and the same is true of indoor cycling. Think of it as a way of tricking your body into burning calories faster. By alternating bursts of harder pedaling (meaning, a faster cadence against heavier resistance) with a more comfortable pace, you’ll burn more calories during the workout than you would have at a steady, moderate pace. This will also trigger greater exercise post oxygen consumption (the after-burn effect), causing you to continue to burn more calories for a few hours after cycling.

Split your workouts.

If you don’t have time for a 45-minute cycling class, do two 25-minute solo sessions and you’ll burn just as many calories between the two as you would with one longer class. You might even push yourself harder during a shorter session, torching more calories. Either way, you’ll reap the after-burn effect twice in a day instead of once, allowing you to burn more calories in 24 hours.

Revamp your cycling workouts.

Do the same type of ride day after day, and your body will adapt to the activity and you won’t get as big a metabolic bang for your effort as you did initially. The solution is to regularly switch up the types of rides you do (alternating between endurance, strength, interval, and race-oriented rides), and vary the intensity, to coax your body into burning calories faster during and after the workout.

Do resistance training.

The more lean muscle you have, the higher your resting metabolic rate (RMR) will be and the more calories you’ll burn even at rest. To build muscle outside the cycling studio, perform at least one set of strength-training exercises for each major muscle group two or three times per week.

Replenish your muscles properly.

Within an hour after your workout, consume a combination of carbohydrates and protein to replenish your muscle glycogen stores and provide amino acids for muscle repair and building. This will keep your muscles and your metabolism operating smoothly and prepare your body for your next workout.

Don’t give yourself a dietary free pass.

Some people make the mistake of thinking that since indoor cycling is such a high-intensity exercise, they can eat whatever they want and still lose weight. Not so. You need to burn an extra 3,500 calories to lose one pound of body weight.

Keep moving.

If you’re exhausted after a hardcore cycling session, don’t give yourself permission to become a sofa spud for the rest of the day. Do this and you’ll end up compromising the calorie-burning effects of your cycling workout and your progress toward your weight-loss goal. A better approach is to move more to lose more.

For more information on our indoor cycling training, contact The FieldHouse in Sudbury.

Source: verywellfit.com

10 Reasons Children Should Exercise

Joseph Coupal - Monday, August 20, 2018
FieldHouse, Sudbury, MA

About one-third of American children ages 10 to 17 are overweight or obese and fewer than 25% of children get the recommended 60 minutes of moderate-intensity physical activity per day.

Interaction with technology, urbanized living, academic pressures and other factors have combined to create historically low rates of youth physical activity.

However, essential aspects of physical, cognitive, behavioral and social development are taking place when kids exercise frequently.

Why should children exercise? Here are the top 10 reasons why helping kids become active once again is necessary to the rest of their lives:

  • Children who are active 60 minutes per day demonstrate lower rates of obesity.
  • Greater rates of activity in children have been associated with higher test scores in reading and math.
  • Physical (body) and cognitive (brain) development go hand-in-hand. While this continues for life, this relationship is most critical at a young age. When kids are active, their brain develops, allowing for new types of activity.
  • Play-based activity that requires a high degree of sensory input (sight, sound, touch, etc.) helps develop a broad array of skills that make physical activity more enjoyable later in life.
  • Frequent physical activity has been associated with improved behavior in the classroom and beyond.
  • It appears that active children are more likely to become active adults.
  • Aerobic activity has been shown to increase the size of essential brain structures and number of neural connections.
  • Frequent activities requiring a high degree of balance and coordination have been associated with improved emotional response.
  • Frequent exercise decreases symptoms of depression and anxiety in children.
  • Regular exercise with children promotes self-efficacy with regard to health and self-image.

Taking away from academic time as a teacher to get kids active is a challenge. Disrupting the peace and quiet offered by an iPad and kid-sized headphones is a hard sell. Taking time out of our already packed lives as adults to allow kids the opportunity to be active can feel like an uphill battle for just about everyone.

However, as you can see exercise and frequent activity for kids is critical to their ability to develop into happy, healthy, active adults.

For information on Fall Sports Programs for kids, contact The FieldHouse in Sudbury.

Source: acefitness.org

Fall Sports Programs for Kids and Teens

Joseph Coupal - Tuesday, August 07, 2018
The FieldHouse in Sudbury - Fall Sports Program for Kids

Now is the time to register your kids for Fall Sports Programs. Are you looking for extra-curricular fun for your kids while helping them develop skills, self-confidence and drive? Look no further than the sports programs at the FieldHouse in Sudbury.

Basketball

Our two high school regulation hardwood courts are great for all ages and skill levels. We offer youth basketball programs for ages 4-18, basketball camps, and individual training sessions to help you stay in top performance shape during the off season.

When playing at The FieldHouse, not only will your skills improve, but your conditioning will as well. You will have an opportunity to play against the toughest competition from all over the Metrowest area. When you play against the best, you have a shot at becoming the best.

Lacrosse

At The FieldHouse, our state-of-the-art 65 x 35 yard indoor turf field is open for lacrosse all year long. We offer clinics, individual training sessions, facility rentals, and drop in free play.

Join our coaches as they keep you in top performance shape through the off season. One-on-one lacrosse sessions with our coaches will give you the opportunity to fine tune your strengths and improve your weakness while the competition takes a break.

Volleyball

Our two full size indoor courts have more than enough room for parties, or just pick-up games.

Plus, our volleyball clinics teach all skill levels in a great environment. Our excellent team of coaches will guide players of all abilities through a playing experience like never before.

Field Hockey

Our state-of-the-art 65 x 35 yard turf field is open for Field Hockey all year long. In our indoor facilities you won’t have to worry about banging into hockey boards while playing field hockey.

Whether you’re looking to make the varsity team or just learn some new skills, come work on perfecting your ball-handling skills and short passing game. Work on your stick skills while having fun.

Tots

Kids love our Tots sports classes! While they are having fun, they are also developing skills that will make a difference in their future performance. Instructors provide your toddler with an opportunity to develop physically and socially in a safe and fun environment.

For more information on Fall Sports Programs, contact The FieldHouse in Sudbury.

Personal Training To Lose Weight In Your Target Areas

Joseph Coupal - Tuesday, July 31, 2018

FieldHouse, Sudbury, MASummer is here and you just aren’t losing weight in those areas where you really want to make improvements in your body. Maybe it’s your arms, belly or thighs. You can do this with exercise. Most likely you have specific areas of your body that you would like to change, or “improve”. Unfortunately, too many of us want to lose our over-forty belly, lose 5 or 10 pounds, or tone up our arms or thighs. If you want to feel confident this summer on the beach and on vacation, personal training can help.

Don’t wait any longer to get in shape and lose weight, a personal trainer can help you to achieve your fitness goals efficiently and swiftly. Just running, taking an exercise class, or walking on the treadmill won’t work your specific target areas. A personalized training program with your specific goals in mind is what you need.

Cardio exercise is perfect for overall cardio vascular health, but it may not be targeting your specific body area which you want to improve. If you are not overly comfortable in a gym, just getting back to exercise, or perhaps you are a seasoned athlete training for a triathlon, a personal trainer can help you meet your goals.

A personal training program will help keep you focused on maintaining or increasing your fitness levels, assisting you in weight loss, overseeing your strength-training and offering dieting advice.

Working out at a health club is a social, physical, psychological, and emotional experience. Personal training can enhance this experience and allow you to enjoy it at the highest level all while helping you reach your fitness goals faster. Contact the FieldHouse in Sudbury for information on personal training to target your “problem” areas.

Importance of Team-Building Activities For Employees

Joseph Coupal - Thursday, July 26, 2018
FieldHouse Sudbury Team Building, Sudbury, Framingham, Concord, MA

As a small business owner, a cohesive team of employees can be imperative to your success. Many small businesses find high-performing teams critical because people must work closely together, wear many hats and work effectively across the organization to get tasks accomplished quickly enough to remain competitive. Because teamwork is so critical to a business' success, team building activities are vital.

Build Trust

Team-building activities can help develop trust among your employees. Trust is a critical component to business, especially when teamwork is required on a daily basis to achieve objectives and grow companies. Trust is critical in business because it can make or break a team, and business can no longer survive without teams. Mutual trust fostered by team-building activities can allow your employees to depend more on one another and be more productive and efficient as a result. One team-building activity that can build trust pairs employees and requires them to maintain eye contact for at least 60 seconds without looking away. This activity can make employees "become more comfortable and trusting of each other through the practicing of eye contact."

Ease Conflicts

Depending on the varied personalities of your employees, unnecessary conflicts and disputes might arise. Corporate team-building activities can play an important role in easing conflicts between coworkers by allowing employees to bond with one another and become more accustomed to each others' personalities. To ease conflicts, use team-building activities that allow coworkers to get to know one another on a personal level. These type of exercises might include having each employee share three interesting personal facts about herself with the group. If conflicts in the office are an issue with your team, hold your team-building activities in a neutral location such as a retreat space, public park or rented hotel conference room where any sentiment from the office won't be so palpable.

Increase Collaboration

Team-building activities can establish a stronger bond between coworkers who might blame one another when problems arise within shared business projects. This bond can help in increasing collaboration among employees during daily business activities. An effective team is one with a penchant for collaboration and a keen awareness of interdependency. Assign team-building activities that require all employees to participate at once. During team-building activities, encourage employees to avoid blaming one another for solutions to hypothetical situations that might not work well.

Effective Communication

Through team-building activities, employees can learn how to better communicate with one another because they probably will be faced with activities that need to be solved as a group. This type of communication practice can translate into more productive and efficient daily work and allow employees to function better as an overall team. During team-building activities, encourage your workers to verbalize issues as they arise in a calm and professional manner.

For more information on team building events and activities, contact the FieldHouse in Sudbury.

Source: smallbusiness.chron.com

Benefits of Team Building For Businesses

Joseph Coupal - Monday, July 09, 2018
FieldHouse, Sudbury, MA - Corporate Team Building

Intense focus helps improve an employee's ability to work with a team.

Team building is an often overlooked, but essential activity for your business. You can use team building to celebrate successes or to mold your employees into a team. Your company benefits through increased cooperation among your employees and a feeling of accomplishment for everyone. Tasks become easier when all employees understand that they are working together for a common goal. Obstacles are overcome when people come together to solve problems. Turf wars are less frequent when your associates understand the importance of everyone's assignments and duties.

Communication

Team building can significantly improve communications among the people in your company. A properly designed and delivered team-building activity will improve the way your people interact in your organization. Skills and techniques are practiced and improved through team building activities and your associates will discover how each department works. Communication in all its forms, from email to face-to-face meetings, are practiced and analyzed for effectiveness. Once every employee understands the needs of other associates and departments, communication among your people improves almost immediately.

Commitment

Commitment to your company and your corporate goals can also improve with team building. When everyone attends a company team building event, company bonding occurs and this commitment strengthens your company. Team building results in everyone pulling in the same direction. By actually experiencing this feeling through team building activities, your team understands what can be accomplished when everyone pulls together for a common goal. Understanding what is important and building a team to accomplish goals, is easier when everyone has experienced exactly how to accomplish it in a team-building session.

Collaboration

You will notice increased collaboration among your departments after an effective team-building session. Barriers to working together will be reduced and obstacles to cooperation will be eliminated. Working together in team-building activities helps your departments to understand what each individual needs from the other members of your company. Actually practicing collaboration techniques in your team building session also provides ample opportunities to learn how to work together to accomplish a goal. Truly understanding the needs of each department member is an additional benefit of your team building program.

Culture

Your employees will have the opportunity to experience and practice your culture during their team building session. Through activities and events, your associates will experience the values of your company and also have the chance to use these values during the team building program. By using these values with their coworkers, your employees will begin to understand your culture and values and why they are important for success. Talking about culture is fine, but actually experiencing it, along with your fellow associates, makes living that culture every day a reality.

For information on corporate team building events, contact The FieldHouse in Sudbury.

Source: smallbusiness.chron.com

What Are the Benefits of Team Building?

Joseph Coupal - Tuesday, July 03, 2018
Field House - Corporate Team Building and Events in Framingham, Concord, Sudbury, MA

Improved team performance has many benefits for small employers.

Businesses that take the time to develop employees properly see long-term benefits. Team building is one area of development that is easily overlooked. As a business leader, you can get many benefits from incorporating team-building exercises and activities into your company culture. Team building is worth the time and effort.

Building Trust Among Co-Workers

When co-workers are forced to work on a project outside the scope of normal job duties, they relax and let their guard down. After all, no one will be fired for not solving the scavenger hunt the fastest. When walls are lowered, people engage in creative dialogue seeking solutions to the task at hand. Co-workers realize they are part of a team with a variety of ideas that can help solve problems. The result is greater trust among co-workers when they return to the daily office tasks.

Improving Company Morale

Team-building exercises are meant to be fun and engaging for everyone. Strange team-building exercises, such as building a contraption to catch an egg from a 2-foot drop without it breaking, seem funny at face value. However, the creative solutions come with whacky ideas, often laughter and a combined competitive spirit. These moments overflow into the work environment, giving people a connection and improving overall company morale. Great morale leads to improved productivity.

Better Communication

Team-building exercises are designed to force people to brainstorm about odd problems or talk about themselves in nonwork ways. The exercise forces people to follow the script and talk to one another. This has far-reaching benefits. Not only do co-workers learn more about each other's talents and skills, they might also learn about their cultural history. This opens eyes as to why people might act or speak differently from one another. Business leaders know that a diverse workplace where people respect others' backgrounds and opinions lead to better communication and fewer misunderstandings or conflict.

Uncover Leadership Qualities

When you put a group of people together who don't normally have reason to work with one another, you see natural personalities rise to the top. As a result, the wall-flower might need prodding to engage in the activity. It also allows those with natural leadership abilities to step up and take charge of the activity. Business owners can observe the type of leadership style someone demonstrates: authoritative, coaching or pacesetter. This helps business leaders see how to cultivate existing leaders better and mentor new leaders in the company.

Identify Strengths and Weaknesses

While doing daily activities, people stick to their respective tasks. This isn't always a full picture of what someone's strengths and weaknesses are. Team-building exercises help identify core competencies that employers seek in employees. Competencies include but aren't limited to competitiveness, integrity, influencing, problem-solving and goal setting. Business leaders are able to identify these traits and use this information to build a strong team by investing in building up its people.

For more information on team building events, contact The FieldHouse in Sudbury

Source: smallbusiness.chron.com


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