Transformation & Performance Training

P.S.- IF anyone can explain why I am not able to TAG these folks, maybe I would post more often on this very frustrating platform!!😤🤬

CONGRATS to the Co-CHAMPIONS of our first TPT 12-Week Transformation Challenge: Maryann Jakubczyk and Renate Eberbach !! These ladies TIED for losing more body fat than anyone else, in spite of many factors that derailed other contestants, including: HOLIDAYS- 'Tis the season to indulge! ; CANCELED CLASSES- several weeks of cancelled sessions due to hurricane closure & family emergencies; AGE- both ladies qualify as "seniors"; FITNESS EXPERIENCE- both ladies have been training for years and were already in exceptional condition at the start of the contest! If you are ready to make good on your New Year's resolution to GET FIT in 2025, join us for a small group training program like no other at Crunch Fitness!

CONGRATS to the Co-CHAMPIONS of our first TPT 12-Week Transformation Challenge: Maryann Jakubczyk and Renate Eberbach !! These ladies TIED for losing more body fat than anyone else, in spite of many factors that derailed other contestants, including: HOLIDAYS- 'Tis the season to indulge! ; CANCELED CLASSES- several weeks of cancelled sessions due to hurricane closure & family emergencies; AGE- both ladies qualify as "seniors"; FITNESS EXPERIENCE- both ladies have been training for years and were already in exceptional condition at the start of the contest! If you are ready to make good on your New Year's resolution to GET FIT in 2025, join us for a small group training program like no other at Crunch Fitness!

WHAT HURRICANE? These two crazy people (Brandie Stewart & Renate Eberbach) insisted I report to Crunch for their regularly scheduled personal training sessions on Wed. evening in the middle of a hurricane! Now that's what I call dedication to your fitness goals! HARDCORE LADIES!!

THAT MOMENT YOU APPRECIATE ALL THOSE ROWING CHALLENGES JD ASSIGNED YOU AT TPT! 😆😆😆
(too bad I don't know how to make that look like an actual meme... but you get it!)
OK, so Veronica Vangas-Valle MIGHT have practiced once or twice outside of TPT for this race! This week Ronnie and her team Survivors (as in BREAST CANCER survivors!) In Sync are competing in the Dragon Boat World Championships in Ravenna, Italy! Ronnie and the girls have already nabbed 2 medals: BRONZE for the 2000m and GOLD for the 200m! Their final competition takes place tomorrow: the 500-meter sprint!

WATCH the RACE LIVE:
Sunday, Sept 8
2:20PM / REP* 3:35PM / 4:50PM
(All times listed are in Ravenna, Italy)
Livestream: https://www.youtube.com//featured
TEAM: Survivors In Sync is listed as “NBP” on the race schedule in the BCP 20 boat)
500M Race

CONGRATULATIONS to Ronnie & her girls for their incredible record setting performances thus far! We are all extremely proud of you, and you never stop inspiring ME, and all of us at Transformation & Performance Training!
Just remember, you’ve triumphed in the face of so many obstacles, this race is just a paddle in the park by comparison!
GO GET IT LADIES!!!🤩🤩🤩

On behalf of myself and your teammates, We SALUTE our MOMS & GRANDMOMs of Transformation & Performance Training! FOR:
• Showing STRENGTH when faced with both physical & emotional challenges
• The sacrifices you make on behalf of your families, too often unrecognized
• Being excellent role models for your children & grandkids, on many levels
• AND for your unwavering commitment to fitness, in spite of all your other responsibilities & obligations....
• WE THANK YOU !!
TOP: Pam Mongelluzzo Cheryl Kittay Hymelryl, Mary Andrews, Jean Richards,Nancy Castro, Stephanie Torres
BOTTOM: Mary Stefanick, Linda Bepler, Lynn Brock, Jean Richards, Danae Rubenzere, Veronica Vangas-Valle
NOT SHOWN, but no less LOVED:
Vivian Ahrens, Cathy McIntosh, Patty Mulshine, Mandy Love

WANT PROOF that you can ACHIEVE INSANE RESULTS in just TWO HOURS per week, working with me at Transformation & Performance Training? Just ask Nancy Elizabeth Weiss Castro!
If you did Sarasota Boot Camp at LWR Adventure Park OR LWR Central Park, circa 2010- 2012, you’ll remember Nancy! (Boot Campers- let me know in the comments below!)
10 years later, Nancy found me at Crunch Fitness - Sarasota UniversityCrunch Fitness, & again had outstanding success with my TPT group training program. Due to changes in her job & family schedule, she had to quit unexpectedly. Finally, Nancy RE-joined TPT again last February. She told me she returned because she needed a structured program that would keep her accountable; challenge her, but allow for modifications as needed to accommodate her old “war wounds” (areas prone to injury). Transformation & Performance Training meets ALL those criteria, AND delivers impressive results, even with just 2 days per week! … GAME ON!
Based on her 2x’s/wk. training commitment, I recommended a realistic initial goal of -2% body fat loss. Nancy faithfully attended as planned, and as I expected, her “muscle memory” kicked in! Within a couple weeks, she was training as hard- or harder- than any veteran member, and with minimal coaching from me.

Fast fwd. 6 weeks: its time to assess Nancy’s body composition changes. To start with, Nancy’s weight on the scale had increased ( WTF? 😲); however, her tape measurements had DECREASED… across the board!
Did Nancy drop 2% body fat as I predicted? NO SHE DID NOT! Rather, Nancy LOST almost double that amount! She was DOWN - 3.6% BODY FAT!! 😍
But... HOW?? Its because, although she LOST 5.5 lbs. of FAT, she simultaneously ADDED 8.5 lbs. of MUSCLE!! That girl’s a FREAKA-ZOID !
FYI, for a female to experience this kind of extreme muscle gain is NOT typical! (LOL) There are a couple factors at play here. Nancy was re-starting, but she’s had YEARs of experience, so she was executing near perfect form in her workouts from day one. She doesn’t stall or chit-chat between sets either! She TRAINS HARD & consistently challenges herself. Then there’s her “muscle memory.” This term does NOT refer to how well you can recall various exercises! It actually refers to how quickly -after an extended break from training- your muscles will regain their previous performance capacity, contractile strength, and muscle fiber size. The longer you’ve been training, the more quickly you’ll “get it back” after a layoff. Besides those factors, Nancy admitted that she made “no effort to modify my diet.” In fact, she suspected her daily calorie intake was usually HIGHER than it should have been in order to lose weight. WAIT…WHAT? 😲
Yes, in spite of consuming an EXCESS of calories, Nancy still averaged almost 1 lb. of fat loss per week- which is SPOT ON her target! This fact is proof positive that any excess calories she ate were entirely metabolized (burned off), OR “sucked up” by her muscles for necessary tissue repair & re-fueling (glycogen compensation). WARNING: if your main goal is fat loss, I DO NOT recommend over-eating! But it did work for Nancy!
All these factors- her training intensity, her experience & muscle memory, her consistency (never missed a workout!), & her positive attitude, COMBINED with the effectiveness of the TPT program design- all worked synergistically to help Nancy achieve remarkable results, after only 6 weeks AND in just 2.5 hrs. per week! Ya gotta love that!
Congratulations Nancy Elizabeth Weiss Castro! Welcome back- I love working with my veteran Sarasota Boot Camp-ers! (Any of you care to join us??- Don't be shy, you know you miss me! 😁 )

Patty Mulshine's transformation continues to surprise me... When I featured her last September, after 8 weeks of Transformation & Performance Training, she had added 3.5 lbs. of lean muscle, reduced her waist by 1.5” & lost 6.5 lbs. of fat. Considering this 67-year old was in good shape when she joined, I expected she would see only minimal improvements after this initial “honeymoon phase,” because she certainly didn’t need to lose any more fat.
Clearly I underestimated Patty’s motivation & potential. Her body fat & inches continued to trend downward every time I measured her. While her strength, muscle mass, endurance, and confidence with the most challenging exercises continued to improve! With the cooler weather, she renewed her passion for outdoor running, and incorporated this into her weekly fitness routine. Her latest evaluation spanned Dec. & Jan., which are months most folks regain some due to the holidays and weeks off due to travel or visiting relatives. Not Patti! She took yet another inch off her waist along with -1.5% body fat (-2.5 lbs. fat loss).
Now seven months into the program, here are Patty Mulshine's total transformation stats: -14.3 lbs. (or -8.4%) body FAT LOSS;
8 lbs. of lean MUSCLE GAIN; and WAIST REDUCTION of 4 INCHES! What a tremendous inspiration this woman is to her family, her friends, and of course her teammates at TPT! I have no idea how much more Patty Mulshine can improve, but I'm sure its not the last time she surprises me! MESSAGE ME IF YOU NEED RESULTS LIKE PATTY!

A Halloween Workout TO DIE FOR: A True Story !!
Staff at Crunch Fitness report that on Oct. 30 & 31, group training members of Transformation & Performance TrainingTwere tricked- or “treated” depending on your point of view- to a gruesome, KILLER workout, courtesy of The Prince of Darkness himself! Members stood aghast as their demonic instructor described the tortures awaiting them. Crunch’s HIIT Zone had morphed into something more like a nightmarish episode of “The Twilight Zone!”
"You have willfully entered the Devil's Domain!" the Demon howled. "Thus, your souls are CURSED, and now belong to ME!"
"Your only hope of escaping eternal damnation is to complete the Circuit of Torture before you, known as "The Nine Labors of Lucifer." In the unlikely event that you survive the first eight, your final task is LUCIFER's LADDER! IF you can climb fast enough and high enough, the Ladder will deliver you from the evil fires of Hell!" The Grim Spirit continued, “Be forewarned, these Labors will test your strength of body, mind, and spirit! However, you must conquer ALL of them before the last grain of sand drains from the hourglass… or else your soul will spend a firery ETERNITY with me in HELL!!” (In other words, you'll be doomed to a lifetime of training at TPT…working out until you’re pushing up daisies instead of dumbbells!)
Witnesses report that Crunch was soon filled with fearful gasps, agonizing screams, and pathetic moans & groans! Those who managed to survive this “holiday workout” say the only words they recall hearing from others were the same thoughts repeating over & over in their own minds:
"WHY did I come in to workout here today? WTF was I thinking?"

"PLEASE, DEAR LORD, how many more stations?? OMG!... No, no, no,.....not that!!… He KNOWS I HATE that doing that!”

"Now WTF is this?....I wasn't paying attention!.... Mr. Satan, sir, will you show me again how I’m supposed to do THIS??"

“How much time is left? ….NO, his clock is NOT right!....Seriously, when does this torture END!??"

(In other words, the same old sh$t members say EVERY TIME they workout at Transformation & Performance Training!)
At the end of the day, many TPT members who attended the Halloween sessions have gone M.I.A., and their current whereabouts (or existence) are unknown. If YOU, Facebook Friend, know any of these poor souls in the group photos we posted, please help!! Tag them in the Comments below! Perhaps they will receive a notification, and reply to let us know they are doing WELL? l… OR frying in HELL??

We may have some clues! The next day (The Day of the Dead, ironically!) the staff discovered a couple of unclaimed phones in the HIIT Zone, and we as were able to access the photos & images on them dated 10/30 & 10/31. We posted them below. These clips provide us with a glimpse into the horrific, demented nightmare that unfolded at TPT this week... as well as some creative new exercises to try!
(WARNING: Images below contain graphic footage of inappropriate body parts, foul language, and copious secretions of bodily fluids 😲.)

The TRIUMPHANT RETURN of the “O.G. of TPT”: Lynn Brock.
When I came to Crunch Fitness in 2018, Lynn Brock had been enthusiastically exercising HARD 4+ days/week, since at least 2013. In fact, she was a founding member of Mary Parrett’s H.I.I.T.-based group program that eventually became Transformation & Performance Training! Lynn’s commitment to high intensity exercise continued, training with me at TPT. She often led the group workouts for me on days I was absent, and she enjoyed partnering with- and mentoring to- our new recruits. Then…. the covid lockdown hit! Crunch & TPT reopened just 8 weeks later, but like many, Lynn did not feel it was safe or prudent to return to the gym.
Misfortune then turned into tragedy: in Nov. 2020, while showing an unfinished home, Lynn tripped & fell. She broke several ribs, and severed & fractured her knee. It was a long, difficult recovery process. Even when Lynn was physically cleared for exercise, she was not psychologically prepared to start all over again at the gym. Months passed, then years....
Until one day last summer, when Lynn inquired at Crunch and found I was still training there, and I was still running the same kick-ass group training program, which included many of her old training partners & teammates! Her motivation was restored!
BUT, after taking a 3+ years hiatus, Lynn agreed she would benefit from a few weeks of individual training. This got her comfortable practicing the basic (and some not so basic) movements. It also allowed me to assess her strengths and weaknesses more competently than if she had jumped right back into the group. Lynn’s years of previous training served her well! Her muscle memory switched on, and she had no problem rejoining the regular high intensity TPT sessions after just a few weeks!
HER RESULTS: After her first 6 weeks, Lynn’s weight went UP by half a pound on the scale…. BUT Lynn’s body has SHRUNK, proportionally! She lost a half inch from her arms; a half inch from her thighs, a half inch from her hips, and a half inch from her lower belly! Her body fat decreased by -2.2%, which means a fat loss of 3.3 lbs., & an addition of 3.8 lbs. muscle. (LESSON: don’t judge your progress by the scale!)
Lynn’s achievements are not limited to body composition. She’s seen significant increases in strength, stamina, and flexibility! She’s also noticed greater mental clarity and confidence that results from consistent exercise.
The moral of Lynn’s story? Even someone who thrives on consistent exercise can get completely derailed by the variety of obstacles life throws at you. But no matter how long it takes you to crawl your way back up to the peak, the view from the top is always worth the climb! Welcome home Lynn Brock!

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