Unleash Your Athlete
PVC pipe competition between two of our football lineman. Competition can help drive intent and effort in training, while simultaneously improving relevant fitness qualities. If you want to have fun and compete with your peers, join us at full plate!
07/25/2026
Join Coach Simon Saturday 8/1 at 12pm for a mental performance workshop...100% free!
06/27/2026
We're excited to welcome Simon Kigelman to the Full Plate Strength & Conditioning team as our Summer Mental Performance Intern!
Simon is a Graduate Mental Performance Consultant and a first-year master's student in Sport & Exercise Psychology at Springfield College. He works with athletes and everyday gym members to build confidence, improve focus, and develop the mental resilience needed to perform at their best
Great results come from more than just great workouts. Physical training, nutrition, recovery, and mindset all work together.
Simon's passion for mental skills training; including goal setting, self-talk, emotional regulation, and confidence building fits perfectly with our mission of helping people become stronger inside and out.
Over the next few months, you'll see Simon coaching, working with our athletes, creating educational content, and helping our members develop the mental side of performance.
Be sure to introduce yourself and give him a warm Full Plate welcome! 💪🧠
-Shoulder Mobility & Stability Stack!
Build bulletproof shoulders with this quick 3-move sequence:
1. Cross-Body Arm Hug – Deep posterior capsule stretch + thoracic opener
2. Shoulder CARs – Controlled Articular Rotations to own every degree of your range
3. Band Pull-Aparts – Rear delt, rhomboid, and external rotator activation
Hit this daily or as a warm-up and watch your overhead strength, pressing power, and injury resilience skyrocket.
04/28/2026
SPRING IS HERE — time to get outside and move!
Just 15 minutes a day in fresh air can lower stress, boost your mood & energy, sharpen focus, and build resilience. Layer that with yard work, hikes, and your favorite outdoor hobbies, and you unlock powerful natural cardio that strengthens your heart, burns calories, clears your mind, and reconnects you with nature.
When those activities leave you sore or limited, strength training is the ultimate upgrade — it builds the muscle and resilience you need to enjoy every session stronger, pain-free, and at a whole new level.
This is your season to thrive outdoors, not just survive it.
Come train with us at Full Plate and make this your strongest, most energized spring yet! 💪🌿☀️
Who’s getting outside this week? Drop a 🔥 below and tag a friend who needs this!
04/24/2026
Nutrition Coaching is officially open at Full Plate S&C!!
Tired of generic diets that don’t last?
We’re now offering high-quality, one-on-one nutrition coaching with real personalization and accountability.
Whether you want to drop stubborn fat, build muscle, boost energy, or fuel your training better — we’ll create a plan that works with your lifestyle (not against it).
✅ Three different packages available — one is perfect for your goals and schedule
✅ Simple, sustainable strategies (no extreme restrictions)
✅ Direct support from our coaching team
Training + Nutrition = the complete package for lasting results.
Ready to finally get this part dialed in?
👉 Comment “NUTRITION” and check out our website or DM us to learn more about the three packages and get started.
Westfield locals — your stronger, healthier future starts here 💪
After a long day at work or midway through a workout, that low back tightness is usually a sign your glutes are checking out.
-�Use this glute bridge to rebuild the mind-body connection:�→ Heels planted�→ Hips drive up�→ Hard, intentional glute squeeze at the top (hold 1-2 seconds)
�Let your glutes do their job so your back doesn’t have to compensate anymore.
-
-
04/15/2026
🚨 New Coach Alert! 🚨
Please welcome Coach Dylan to the Full Plate S&C family!!
A proud Westfield State University alum with a Bachelor’s in Movement Science and current football coach at Westfield State. Former WSU football standout turned coach — he’s lived the grind, felt the wins, and now he’s helping others level up.
He works with athletes chasing explosive gains and working professionals ready to transform their strength & performance. Mornings are his specialty, with some afternoons crushing it with the athletes too.
Whether you’re ready to get stronger, faster, or reach that goal you have — Coach Dylan is fired up to take you to the next level.
DM us or tap the link in bio to get started with Coach Dylan today!
Quick back mobility reset from Full Plate S&C — under 5 minutes, no equipment, big payoff.
1️⃣ Cat-Cow → Wake up and mobilize the entire spine
2️⃣ Heel Sit T-Spine Rotations → Pure thoracic rotation (hips stay anchored, no low back cheating)
3️⃣ Spiderman Stretch Rotations → Open hips + thoracic mobility for better power transfer
Do this daily before lifting, between sets, or as a desk-worker reset. Looser spine = better posture, stronger lifts, and fewer aches.
Save it. Share it with your training crew. Tag us Full Plate Strength & Conditioning | Personal & Group Training when you try it!
| Monday | 9am - 7pm |
| Tuesday | 9am - 8pm |
| Wednesday | 6am - 7pm |
| Thursday | 7:30am - 8pm |
| Friday | 6am - 7pm |
| Saturday | 9am - 8pm |