Player's Fitness and Performance

🌟 High-Return Habits: Small Steps, Big Payoff 🌟 At PFP, we’re all about those habits that go beyond the gym walls. High-return habits are the small, consistent actions that ripple through every part of life, bringing value far beyond the physical benefits. 💥 Take 5 workouts a week, for example: Coach Andrew finds that these 45-minute sessions don’t just build strength—they build productivity, patience, and positivity, too. More energy for work. More patience with the kids. More joy in the day-to-day. 🙌 Imagine what your own high-return habits could do for you. Whether it’s a commitment to morning movement, better sleep, staying off your phone during certain hours, those habits add up and unlock benefits everywhere. What high-return habit will you start this week? ⚡ 💪

"𝗣𝗙𝗣 𝗵𝗲𝗹𝗽𝗲𝗱 𝗺𝗲 𝗽𝘂𝘀𝗵 𝗺𝘆𝘀𝗲𝗹𝗳 𝗮𝗻𝗱 𝗴𝗲𝘁 𝗼𝘂𝘁 𝗼𝗳 𝗺𝘆 𝗰𝗼𝗺𝗳𝗼𝗿𝘁 𝘇𝗼𝗻𝗲. 𝗜𝘁’𝘀 𝗳𝘂𝗻 𝘁𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗜 𝗸𝗻𝗼𝘄 𝘁𝗵𝗲 𝗰𝗼𝗮𝗰𝗵𝗲𝘀 𝘄𝗶𝗹𝗹 𝗮𝗹𝘄𝗮𝘆𝘀 𝗺𝗮𝗸𝗲 𝗺𝗲 𝘀𝗺𝗶𝗹𝗲" -𝗝𝗮𝗸𝗲 𝗕 PFP goes beyond the basics by focusing on helping our athletes improve their mindset, both on and off the field. Our goal is to help our guests become the best people and athletes they can be without sacrificing mental or emotional health, relationships, or physical well-being along the way. We believe that: ⚡ Every student-athlete deserves a mentor ⚡ When character development is the focus, “winning” is the outcome ⚡ There are no quick fixes and fitness should be 𝗙𝗨𝗡 ⚡ The gym should be a safe space where everyone feels welcome ⚡ Everyone needs community, accountability, and a strong 𝗪𝗛𝗬 to be successful!

This week our Motivational Message talked about getting out of your head. With the busyness of life, it's easy to get bogged down and get stuck in your head. Our coaches wanted to make sure 𝗬𝗢𝗨 had the tools you needed to overcome it. We challenge you to pick two tips and work on them this week! 𝗚𝗲𝘁 𝗮𝗻 𝗜𝗡𝗧𝗘𝗡𝗦𝗘 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗶𝗻 🏋♂️ : Aside from the physical benefits, working out can help reduce stress, anxiety and depression, improve your mood, and help you sleep better. It can also improve your ability to focus and shift your attention. Working out boots confidence to help you feel better about yourself and your accomplishments, as well as your abilities. 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 🧘♀️ : Taking the time to concentrate on your breathing helps to reduce stress and stress-related conditions. Focused breathing has other great mental benefits such as improved concentration and awareness of your body and the state that it is in. Deep breathing helps to increase the sharpness of your mind. 𝗪𝗿𝗶𝘁𝗲 𝗱𝗼𝘄𝗻 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀 ✍ : Journaling is a really great way to remove stress from your mind. It's also a really great way to track your goals and the steps you need to take to accomplish them. You can also reflect on your progress and make adjustments as needed. Journaling is known for boosting emotional functioning, communication, and self-awareness. 𝗥𝗲𝗽𝗹𝗮𝗰𝗲 𝘁𝗵𝗲 𝗻𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀.. 𝗔𝗿𝗲 𝘁𝗵𝗲𝘆 𝗿𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰? 💬 : We know this one is a lot easier said than done. Some best practices are: stay in the moment, practice gratitude and remind yourself of the things you are grateful for (even if you can only think of one!), engage in activities that bring you joy, and seek relationships that make you feel supported and encouraged.

🔥 𝗧𝗲𝗮𝗺 𝗠𝗲𝗺𝗯𝗲𝗿 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁: 𝗖𝗼𝗮𝗰𝗵 𝗞𝘆𝗹𝗲! 🔥 Coach Kyle is a Walkersville High School alumni and played for NBL1, a semi-professional basketball league in Australia after graduating from Shepherd University. "I got in to coaching because I love seeing athletes and adults achieve results beyond what they thought were imaginable. I was never the strongest or fastest athlete growing up, not to mention I hated the weight room, but I had some great coaches along the way that helped me to maximize my potential as an athlete and develop as a leader. Turning into a coach myself has allowed me to make an impact on athletes of all sports, ages, skill and athleticism levels." -Kyle

🚨 𝗡𝗘𝗪 𝗧𝗘𝗔𝗠 𝗠𝗘𝗠𝗕𝗘𝗥 𝗦𝗣𝗢𝗧𝗟𝗜𝗚𝗛𝗧: 𝗖𝗮𝗿𝗶𝘀𝘀𝗮 𝗣𝗲𝗻𝗻𝗶𝗻𝗴𝘁𝗼𝗻!! 🚨 We are beyond thrilled to introduce Carissa as one of our new Directors of First Impressions (DOFI)!! You might recognize Carissa as she started out by training in our Warrior Small Group classes. Carissa has one of the biggest hearts on the team and has such a passion for those around her. She is the first one to jump in and lend a helping hand to whoever needs it. She embodies so many of PFP's core values, making her an incredible addition to our team. Be sure to give her a warm welcome the next time you see her! Learn more about her below: ⚡ 𝗛𝗼𝗺𝗲𝘁𝗼𝘄𝗻: Walkersville Maryland. ⚡ 𝗘𝗱𝘂𝗰𝗮𝘁𝗶𝗼𝗻: Nursing degree at FCC and I’m working on my masters online at Capella University. ⚡ 𝗔𝘁𝘁𝗿𝗶𝗯𝘂𝘁𝗲𝘀: Creative, hard-working, and empathetic. ⚡ 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰𝘀: Played basketball elementary school through high school, and then got into kickboxing and cross training in college ⚡ 𝗣𝗮𝘀𝘀𝗶𝗼𝗻𝘀: Art, fitness, and learning. ⚡ 𝗙𝘂𝗻 𝗙𝗮𝗰𝘁𝘀: I’m an avid coffee drinker & I love jeeps

At PFP, every session begins with intention—we kick things off with a motivational message that resonates with our athletes on a personal level. ⚡ Our mission goes beyond physical strength; we aim to build them up from the inside out, fostering mental resilience and confidence that will empower them both on and off the field. Our motivational topics cover crucial life skills—from communication and leadership to overcoming fear, anxiety, and self-doubt. 💡 We dive deep into areas where we know our athletes could use support, helping them develop into strong leaders in sports, the classroom, and among their peers. Because we believe true strength isn’t just about performance—it’s about character, confidence, and the courage to take on any challenge. 💪 🧠

🚨 𝗡𝗘𝗪 𝗧𝗘𝗔𝗠 𝗠𝗘𝗠𝗕𝗘𝗥 𝗦𝗣𝗢𝗧𝗟𝗜𝗚𝗛𝗧: 𝗟𝗶𝗻𝗱𝘀𝗲𝘆 𝗠𝗰𝗛𝗲𝗻𝗿𝘆!! 🚨 PFP community! Help us give a warm welcome to our newest Director of First Impressions (DOFI), Lindsey!! Lindsey has the most incredible ability to build a relationship with anyone she meets. She makes it feel like you've known her forever. Lindsey has a contagious and positive energy that can be felt as soon as you walk in the door. We can't wait to see all the lives she is going to impact! Learn more about her below: ⚡ 𝗛𝗼𝗺𝗲𝘁𝗼𝘄𝗻: Adamstown, Maryland ⚡ 𝗘𝗱𝘂𝗰𝗮𝘁𝗶𝗼𝗻: starting the nursing program at FCC in 2025 to get my RN and then I plan on getting my BSN ⚡ 𝗔𝘁𝘁𝗿𝗶𝗯𝘂𝘁𝗲𝘀: I am self motivated, empathetic and talkative ⚡ 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰𝘀: growing up were soccer where I played left mid and left wing, flag football where I played defense and cross country where I ran a 5k and also the 400 mm dash ⚡ 𝗣𝗮𝘀𝘀𝗶𝗼𝗻𝘀: Jesus, fitness, and traveling ⚡ 𝗙𝘂𝗻 𝗳𝗮𝗰𝘁𝘀: I have a twin brother & I’ve donated my hair twice

💥 𝙏𝙝𝙚 𝙤𝙣𝙡𝙮 𝙥𝙡𝙖𝙘𝙚 𝙬𝙝𝙚𝙧𝙚 𝙨𝙪𝙘𝙘𝙚𝙨𝙨 𝙘𝙤𝙢𝙚𝙨 𝙗𝙚𝙛𝙤𝙧𝙚 𝙬𝙤𝙧𝙠 𝙞𝙨 𝙞𝙣 𝙩𝙝𝙚 𝙙𝙞𝙘𝙩𝙞𝙤𝙣𝙖𝙧𝙮 💥 Every time you step into the gym, you’re investing in yourself. 💪 There are no shortcuts—just hard work, determination, and the grind that leads to greatness. Whether it’s hitting that PR or pushing through the tough reps, remember that success is built one workout at a time. Keep showing up. Keep putting in the work. Your effort today shapes the athlete you become tomorrow. 🏆

It's so important for your athlete to continue training, even when they are in season. Some 𝗰𝗼𝗺𝗺𝗼𝗻 𝗺𝘆𝘁𝗵𝘀 that we hear about in season training: -My child will be 𝘵𝘰𝘰 𝘵𝘪𝘳𝘦𝘥 to perform at the highest level 💤 -My child will 𝘨𝘦𝘵 𝘪𝘯𝘫𝘶𝘳𝘦𝘥 𝘢𝘯𝘥 𝘣𝘶𝘳𝘯𝘰𝘶𝘵 🤕 -We just don’t have 𝘵𝘪𝘮𝘦 ⏳ -It isn't that important, they are 𝘴𝘵𝘪𝘭𝘭 𝘢𝘤𝘵𝘪𝘷𝘦 playing a sport 🏃♂️ In season training can provide a lot of great benefits to your child. They will be able to maintain the progress made during their off-season. It helps them to perform better throughout the season and even enter their off-season at a higher level. It aids them in their recovery, making it quicker and easier for them to bounce back after practices and games. In season training can greatly decrease their risk of injury as they are able to maintain their strength and stability.

"A good coach change a game. A 𝗴𝗿𝗲𝗮𝘁 coach can change a life" We're filled with gratitude for our coaches. They've dedicated their lives to more than just the sets and reps on the training floor. Their mission goes deeper – it's about transforming athletes and adults from the inside out. They're not only trainers; they're life-changers. ⚡ 💪 🙌 💯 🔥 💙