Player's Fitness and Performance

?? ?????? ???????? ???????????? ??????????????????: ?????????? ??????????????!! ?? Meet Ryley, our newest Director of First Impressions (DOFI)!! She might be a familiar face if you've ever worked out in the 6am Warrior class. Ryley is an extremely fast learner and has been crushing it up at the front desk in the morning greeting everyone with a smile. We are so excited to add her to our team!! Make sure to give her a warm welcome the next time you see her ? ????????????????: Walkersville, MD ? ??????????????????: B.S. in Nutrition Shepherd University, Currently working on M.S. in Nutrition Science/Dietetics at Hood College ? ????????????????????: Organized, Driven, Kind ? ??????????????????: Colligate Basketball and Golf, High School Basketball, Golf, Volleyball, Lacrosse ? ????????????????: Fitness, Reading, Spending time with family and friends, Making new recipes ? ?????? ??????????: I have 2 sisters and I've had a hole in one

“???????????? ?????????????? ????????????, ?????? ????????????????????????.” ?? Which sounds like more fun: creating healthy habit or restricting ourselves? Looking at a new item in our daily routine can be approached with excitement or with dread. It’s all about a shift in perspective!

?? ???????? ???????????? ??????????????????: ?????????? ????????????!! ?? Coach Jordan graduated from Messiah University with his degree in Applied Health Science (exercise science). He played basketball and lacrosse in high school and ultimate frisbee in college. Now he plays competitive disc golf! "I got into coaching because I wanted to provide athletes with a coaching experience I did not receive in high school. I want the athletes to feel appreciated not just as an athlete but the person they are outside of the sport." -Jordan

Many of our Warriors will tell you—the biggest reason they work out isn’t just for physical gains. It’s for the mental boost. Exercise brings clarity, lifts your spirits, and fills you with energy to take on each day. This holiday season, give your family the gift of a “joyful presence.” When you invest in yourself, you’re also investing in the people you love. ?? ?? ? P.S. Exciting news: KidWatch starts this week! Enjoy your workout knowing your little ones are having a safe, fun time too!

This week in our Motivational Message we talked about the importance of being prepared for weathering a "storm". Not a literal storm of course, but the "storms" of life. It's important to remember that storms pass and that it's okay to have a bad day! Life is FILLED with amazing things, beautiful blessings. But it also is filled with storms. How do you prepare? ? Think about the ???????? ???? ???????????? ?????? ???????? ???? ????, regardless of the situation ? The ???????????? ???????????? in your life who you can run to for support during tough times ? Never let a storm knock you down and keep you down. ???? ??????’?? ?????????? ?????? ???????? ?????? ?????? ??????, ?????? ?????????? ?????? ???????? ?????? ?????? ?????? ?????? ?????? ???????? ???????????? ??????????????. ?????? ???????? ?????? ?????? ???????? ?????? ???????? ???????????? ??????????????. -?????????? ???????????? MOST IMPORTANT OF ALL→ ???? ?????????? ?????? ???????????? who go through tough times. Stand by them. Comfort them. Show them you care by being there, not just saying you're sorry.

Who is part of your Challenge Committee? Support groups are good. Finding people who support and encourage your ideas is important. However, we believe that finding people who will challenge you to rethink your assumptions and recognize your blind spots (we all have them) is equally if not more important! #ironsharpensiron

?? 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 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 ?????? ? The gym should be a safe space where everyone feels welcome ? Everyone needs community, accountability, and a strong ?????? 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 ?????? had the tools you needed to overcome it. We challenge you to pick two tips and work on them this week! ?????? ???? ?????????????? ?????????????? ???? ??♂? : 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. ?????????? ???? ???????? ?????????????????? ??♀? : 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. ?????????? ???????? ???????? ???????????????? ? : 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. ?????????????? ?????? ???????????????? ????????????????.. ?????? ???????? ??????????????????? ?? : 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.

?? ???????? ???????????? ??????????????????: ?????????? ????????! ?? 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