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At Prototype Training Systems, we believe performance isn’t just about how hard you train—it’s about how well you recover. That’s why we created our state-of-the-art Recovery & Performance Center, a space designed to help you rebuild, restore, and perform at your best—physically and mentally. Real Results, Real Transformation 🔥 Sauna Therapy → Reduce pain, improve circulation, and enhance relaxation ❄️ Cold Plunge → Accelerate recovery, boost resilience, and sharpen mental focus "I had my first pain-free day in 10 years after consistently using the sauna and cold plunge!" 🏋️‍♂️ Train for Life, Not Just for Today For us, fitness isn’t just about lifting weights—it’s about building a stronger, more resilient body for the rest of your life. Whether it’s bouncing back from injuries, increasing longevity, or simply feeling better every day, our recovery center empowers you to push harder while staying pain-free. 🧠 Mental & Physical Recovery Go Hand in Hand Training isn’t just about your body—it’s about your mind. A single session in our Recovery Center leaves you feeling refreshed, sleeping better, and performing at a higher level. Why Recovery is the Missing Piece of Your Fitness Journey ✅ Faster recovery & reduced pain ✅ Stronger workouts with less risk of injury ✅ Improved sleep quality and stress reduction ✅ A bulletproof mindset for lifelong fitness “I used to avoid recovery, now I look forward to it. I’ve never slept better, I feel incredible, and I perform at my highest level every day.” Ready to Take Your Performance to the Next Level? 📍 Visit us at Prototype Training Systems, Westborough, MA 📲 Follow us on social media for more fitness & recovery tips! 🌐 Learn more: Click the link below to see membership optoins 💥 Recovery isn’t a luxury—it’s a necessity. Experience it today! 💥

Congratulations to Natalie for being February's Prototype of the Month! Below, she shares his experience with Prototype, what drives her, and the goals that keep her motivated. 1.) Share your experience at Prototype. I have been at Prototype for a little over a year but started doing drop-in classes prior to that. Every time I dropped into class, I was welcomed and felt really at home, which prompted me to join after a 4 year Crossfit hiatus. 2.) What is your favorite part about being at Prototype? I really love the camaraderie and the way everyone supports and encourages each other. The energy and joking of the 5am class is what motivates me to get up at the crack of dawn to workout each week. 3.) What are your hobbies and activities? I am obsessed with traveling and travel planning! I really enjoy running and hiking, especially with friends. I also really love my job and furthering my education and career. 4.) How has Prototype helped you or solved a problem for you? Prototype has helped me to love Crossfit and working out in a group again. After a 4 year hiatus and working out by myself, I am really enjoying the way that the classes and people motivate me to work on my weaknesses and to push myself further than I would alone. 5.) What are you continuing fitness goals to this point? I want to get back to doing pull-ups and toes to bar again without struggling and despising them so much. 6.) Favorite Quote Don’t just aspire to make a living, aspire to make a difference. -Denzel Washington

Congratulations to Tyler for being November’s Prototype of the Month! Tyler’s dedication and positive energy make him a standout member of our community, and we’re so proud to celebrate him and his journey. Below, he shares his experience with Prototype, what drives him, and the goals that keep him motivated. 1.) Share your experience at Prototype My experience at prototype has been nothing but positive. The coaches and members are awesome and genuine. Walking through that door was no easy task but the reward that it gave me has truly been life changing and I look forward to a glorious future at prototype. 2.) What is your favorite part about being at Prototype? 1. Squat day 2. Being able to go to a class and accomplish something whether its big or small is definitely one of my favorite feelings 3.) What are your hobbies and activities? I enjoy lots of movies and lots of music. I love playing guitar or one of the five other instruments I play. I also enjoy cooking and if its a nice day i want to be outside exploring. 4.) How has Prototype helped you or solved a problem for you? Prototype has helped me realize that hard things can be conquered if you put your mind and body to it. 5.) What fitness goals are you working towards now? Since joining i have lost 30 pounds and hope to loose 30 more. Seeing a physical difference is definitely a drug of its own and I hope to ride that high for a long time to come. 6.) Favorite Quote “I'm gonna make him an offer he cant refuse”- Don Corleone

I recently went to Healthspan-Longevity (HL) in Westborough MA, and met with the owner Jason. At HL, they have all the testing equipment to give you the current data on your health… from DEXA body composition testing, to VO2 max, to sleep quality testing and much more. Jason put us through a DEXA scan. A DEXA scan, or dual-energy X-ray absorptiometry scan, is a non-invasive procedure that measures bone density and body composition (body fat, lean mass). In addition to this information and many more data points, it gives an estimate of what your BMR (Basal Metabolic Rate) is. Your BMR, also called your RMR (resting metabolic rate), is essentially how much energy you burn at rest. There is a lot I can share about the results of the DEXA scan, but it got me thinking to share more about the importance of BMR and how many people look at fat loss in the wrong way. In essence, why focusing on dialing this up can have the biggest return for you. As you continue to read, I want to break down why BMR is important, how it works, why it changes over time, and what you can do to improve it. (5 minute Read) What is BMR? Think of your body as a car engine that's always running, even when you're not moving. This constant running uses fuel (energy) to keep vital parts working, like your heart beating and lungs breathing. The amount of energy your body uses at rest is called the Basal Metabolic Rate (BMR). It's the number of calories (energy) your body needs to keep all its basic functions going while you're at rest. Another way to think of this is to imagine your body is like a money-making machine, and burning calories is like earning money. Most people think you only make money (burn calories) when you're actively working—like running, lifting weights, or exercising. But the truth is, the biggest chunk of your earnings comes from your machine running in the background all the time. This is your BMR—the money you make just for being alive. Now, here’s the catch: the more you invest in building your machine (your body), the more money it makes for you even when you're doing nothing—like sleeping or watching TV. Building muscle is like upgrading your machine so it burns more calories (makes more money) without extra effort. This is why working out isn’t just about burning calories during the workout—it’s about making your machine more powerful so it earns more for you over time. Think of exercise and training as the investment you make to grow your BMR. While it’s true that you burn some calories (money) during exercise, the real payoff comes from the extra calories your body burns afterward, thanks to the stronger, upgraded machine you’ve built. That’s why strength training and muscle-building activities are so important—they're like putting money into a savings account that keeps growing. So, instead of focusing only on how much you burn during a workout, think about how that workout invests in your future calorie burn. By training to build your BMR, you're setting yourself up to burn more calories 24/7—even while you're asleep! How Do We Measure BMR? To find out your BMR accurately, scientists can measure how much oxygen you breathe in and how much carbon dioxide (CO₂) you breathe out. This is because when your body uses energy, it consumes oxygen and produces CO₂. By measuring the amount of CO₂ you exhale, they can estimate how much energy your body is using at rest. It's similar to checking how much exhaust a car produces to understand how much fuel it's burning. This can be done by a BMR or RMR (resting metabolic rate) test, but you can get an estimate on your BMR by doing an InBody Scan here at Prototype Training Systems, or a DEXA Scan at Longevity Healthspan. There will always be some room for inaccuracy, but you want to get a general idea of what this is. If you don’t have access to any of this, you can do a predictive equation, or use a health monitor/wearable such as an Apple Watch, WHOOP, Garmin, etc. Again, these won’t be 100% accurate but can give you an idea. How Does Fat Leave the Body? Have you ever thought about this question? When you lose body fat, where does it go? If you think you poop it out… you’re wrong. When you lose weight, your body is actually breaking down fat to use as energy. This process turns fat into CO₂ and water. Surprisingly, most of the fat you lose leaves your body through your BREATH as CO₂! So, when you exhale, you're literally breathing out fat. This means that the more active you are, the more CO₂ you produce and exhale, which helps you lose more fat. Cool, right? So to measure this you get hooked up to a gas mask looking piece of equipment and it will give you a read on your ratio of oxygen (O₂) to carbon dioxide (CO₂). The more CO₂ measured on your exhalation, the higher your BMR is! Connecting BMR and Fat Loss Your BMR is like the baseline energy your body needs. To lose fat, you need to use more energy than you get from food. This means: Eating Healthy: Giving your body the right amount of fuel. Being Active: Activities like strength training, walking, running, high intensity interval training (HITT) or even playing increase your energy expenditure, which forces your body to burn stored fat. The broken-down fat leaves your body when you breathe out as CO₂. Remember, just breathing more won't make you lose fat. It's the combination of eating right and moving more that helps your body use up stored fat. Staying active and mindful of your calorie intake helps keep your body's engine running smoothly. So How Does ALL Of Your Daily Caloric Expenditure Breakdown? Your TDEE (Total Daily Energy Expenditure) comes from three main components: 1. Basal Metabolic Rate (BMR) (60-75%): Energy used to maintain vital functions (e.g., breathing, circulating blood). Example: If your BMR is 2,000 calories/day, that’s the energy needed even if you stayed in bed all day. 2. Physical Activity (15-30%): Calories burned from movement, including: Exercise Activity Thermogenesis (EAT): Intentional workouts. Non-Exercise Activity Thermogenesis (NEAT): Non-exercise movements like standing or cooking. 3. Thermic Effect of Food (TEF) (5-10%): Energy burned during digestion and processing of food. Protein has the highest TEF (~20-30%), followed by carbs (~5-10%) and. fats (~0-3%). Why is BMR Important? BMR is the foundation of your metabolism and accounts for the largest portion of your energy expenditure. It’s vital because: - It determines your energy needs to maintain basic life functions. - A higher BMR can help with weight maintenance or loss because it increases the number of calories burned at rest. How BMR breaks down… in other words, what makes it better. BMR is influenced by several factors: - Lean Body Mass (Muscle): Muscle burns more calories than fat even at rest, making it a key driver of BMR - Age: BMR decreases as we age, primarily due to muscle loss and metabolic slowdown. - Sex: Men typically have a higher BMR than women because they generally have more lean body mass. - Body Size: Larger individuals have a higher BMR because they have more tissue to maintain. - Hormones: Thyroid hormones, stress hormones (e.g., cortisol), and others play a role in regulating BMR. How BMR Changes with Age 1. Decreases After Age 30: Muscle mass declines by 3-8% per decade after 30, a process called sarcopenia. This is why strength training is SO IMPORTANT to maintain and slow the curve, which also shortens the Healthspan-Lifespan gap. 2. Hormonal Changes: Decreased levels of growth hormone, testosterone, and estrogen lower metabolic rate. This can be impacted by factors outside our control, but environment, stress, and nutrition play a role in all of this. 3. Fat-to-Lean Mass Ratio: Aging is associated with an increase in body fat and a reduction in lean muscle, further reducing BMR. Research Insight: Studies show that the average BMR decreases by ~1-2% per decade after age 20-30. Source: PubMed . How to Improve BMR & TDEE 1. Build Muscle: Resistance training increases lean body mass, which raises BMR. This means lift heavy weights, and often. Our recommendation is at least 3x a week, full body strength training routines that are functional in nature (train as your body is intended to move). If you can’t do that, doing any heavy lifting is important. 2. Stay Active: Incorporate intentional exercise and move more throughout the day. The more you move the more you burn. Think of the saying “if you don’t use it, you lose it”... just because you may have a high BMR, if you stop doing anything, this will degrade. 3. Eat Enough Protein: Protein supports muscle repair and has a higher thermic effect (requires more energy to breakdown). You gotta water the plants and feed them to grow. Most people undereat protein, but it is SO IMPORTANT to eat enough. Most people should be eating .75- 1.0grams of protein per pound of body weight per day. 4. Get Quality Sleep: Sleep regulates hormones like cortisol and growth hormone, which impact metabolism. I always say this area is the most neglected part of health… it’s been common to brag about how little sleep you got especially if you’re a high performer. But the research shows that sleep deprivation and consistent lack of sleep not only impacts muscle growth and recovery, but has a high correlation to all cause mortality… so get your 7-8 hours of sleep, your body and mind will thank you! 5. Manage Stress : Chronic stress disrupts hormones that influence metabolic rate. While stress can impact results, we also need stress to grow. If we aren’t stressing our body, we aren’t pushing it to a point that it needs to rebuild and repair, but points 1-4 above can help combat and manage the stress that may be making life a bit harder. Takeaways and Summary: Understand Your BMR: Measuring BMR helps you determine your daily calorie needs and set realistic goals for fat loss, maintenance, or muscle gain. Focus on Muscle: Resistance training and an active lifestyle are the most effective ways to boost BMR and counteract age-related metabolic decline. Which will help you burn more fat when you’re not moving! Prioritize Nutrition and Recovery: Eating protein-rich foods and getting enough sleep can significantly impact your metabolism. Track Progress: Use tools like DEXA scans or InBody analysis to monitor changes in body composition and BMR over time. By understanding and improving your BMR, you can take control of your metabolism, optimize fat loss, and improve your overall health. References Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990. Westerterp KR. "Physical activity and physical activity-induced energy expenditure in humans: measurement, determinants, and effects." Front Physiol. 2013. PubMed study on CO₂ and fat loss. Research on age-related metabolic decline.

We've grown a lot over the past 13 years and have evolved into more than a training facility. As we look to the future, we look at Prototype as a developmental arena to help kids and adults be the best versions of themselves.

This week, we had the privilege of hearing from Bianca Calderone, a former center back for the Boston Breakers and D1 soccer player at Northeastern University. She shared her insights on what it takes to succeed as a collegiate athlete and beyond. Bianca provided valuable perspectives on navigating the challenges young athletes face, offering the group a deeper understanding from someone with years of experience in the process. As many of the athletes we work with are preparing to transition to college, there are a lot of unknowns. Playing at the collegiate level can be a major adjustment, and Bianca shared a crucial piece of advice a coach once gave her when choosing where to go: “Consider whether you’d still be happy in this environment, even if you couldn’t play.” Self-Belief vs Humility The transition from high school to college soccer can be a real eye-opener, especially for athletes who were stars in high school. Suddenly, you're surrounded by other players who are just as skilled, if not more. Bianca stressed that it’s crucial to shift your mindset and embrace the challenge. You have to walk into that environment believing you belong and carrying the ego that says, “I’m here to compete and be the best.” But at the same time, you need the humility to acknowledge that you’re always evolving. It’s not about being the best right away—it’s about being ready to learn, grow, and challenge yourself every day. Confidence will fuel your drive, but humility will keep you hungry and adaptable. Bianca also shared a story about how a coach once compared her to another player she had grown up playing against. Her coach said, “The difference between you and her isn’t your skill on the field—it’s that she thinks she’s the best. You need to think you’re the best player out there, you need her ego.” This perspective was eye-opening, especially considering how often we associate ego with arrogance. In this case, Bianca realized that having a strong belief in yourself—what some might call ego—could actually be a superpower that helps propel you forward. Bianca also made an excellent point about competition, emphasizing that the true challenge is not just beating the player next to you, but pushing yourself to be better than you were yesterday. It’s about setting a standard for personal growth and improvement that isn’t defined by the competition, but by your own drive to evolve and reach new heights. Bouncing Back When Bianca tore her ACL during her freshman year of college, it was a devastating blow, not just physically but mentally. Injuries, especially ones that sideline you for an entire season, force athletes to face a tough choice: succumb to self-pity or rise above it. Bianca spoke openly about the mental struggle she faced after her injury. For a while, she was in denial, consumed by mental chatter wondering if she’d ever be able to play again. It wasn’t until she came to terms with the injury—accepting that this was her reality—that she was able to refocus and dial up her discipline. Once she did, she had a moment of clarity: “I want to play. I do love playing.” From that moment forward, she committed herself fully to the recovery process, showing up to the weight room every day with renewed determination. In moments like these, it’s easy to feel overwhelmed, but Bianca emphasized the importance of focusing on small, manageable steps. This idea, reinforced by her career in physical therapy, has been a key part of her approach. By breaking down the recovery process into smaller goals, the bigger picture becomes clearer, and progress feels more attainable. She also shared a candid reflection on the emotional side of being sidelined. Watching her team play while she couldn’t be out there was tough—there was a part of her that didn’t want the team to succeed without her. It’s a natural feeling, wanting to feel like a necessary component of the team’s success. But Bianca pointed out that this is an important moment to step back and reassess. Even when you’re not on the field, you have a unique opportunity to be a cheerleader for your teammates and contribute in ways that aren’t always immediately visible. Key Takeaways Throughout the conversation, Bianca shared three key principles that have shaped her life after sports, guiding her as both a business owner and a mother: Grit and Self-Belief – To get through tough times, you need to believe in yourself. As she puts it, "You have to have the ego to say, 'I can do this.'" Small Goals – Break big goals into manageable steps. "I can get two clients, then four... and celebrate each milestone along the way." Compete with Yourself – This requires positive self-talk and a mindset of continuous improvement. It’s about wanting to “one-up” yourself, not just beat the person next to you. Bianca’s journey is a powerful reminder that the lessons we learn on the field extend far beyond it. Resilience, discipline, and self-belief are timeless tools, no matter where life takes you.

Zone of Proximal Devleopment Vygotsky's zone of proximal development (ZPD) refers to the space where learners can achieve more with guidance than they could on their own. In our Long-Term Athletic Development (LTAD) program, the concept of ZPD is put into practice through peer coaching. Older athletes, who have established strong skills and knowledge through doing the course themselves, act as mentors to younger, less experienced participants. By guiding them through exercises, explaining techniques, and offering feedback, older peers help bridge the gap between what the younger participants can do independently and what they can achieve with support. A similar model is used in our Nike Soccer Camps, where older soccer players mentor and coach younger participants. This model helps older peers develop leadership, communication, and empathy skills while empowering younger participants to learn more effectively from relatable role models, building their confidence and accelerating their growth. Reinforcing Knowledge by Teaching Explaining techniques, form, and strategies forces the teacher to break down their knowledge, reinforcing their skills in the process. Take Caroline and Owen, for example. As participants who have spent years honing their athletic abilities, they have now taken on significant roles as caoches within the LTAD program. Gaining practical coaching experience has reinforced their own knowledge and and solidified their leadership capabilities. Similarly, Gaby and Abby, who teach at the Nike Soccer Camps, use their expertise to guide younger players, solidifying their own understanding in the process. Building Leadership and Responsibility Leading younger kids in training gives a sense of responsibility and ownership. They learn that leadership is about empowering others, not just being in charge. The confidence gained from mentoring helps prepare them for future leadership roles, both in sports and life. This will help them when figuring out their future career aspirations. Developing Empathy and Communication Skills Teaching younger peers requires patience and clear communication. Being able to adjust coaching style to suit the needs of younger learners, fostering empathy and emotional intelligence. These interactions help them become more effective communicators and more understanding leaders. Relatable Role Models When younger kids are coached by older peers, they gain access to mentors who understand their struggles. The proximity in age makes the guidance feel more accessible and relatable, providing a positive example of how to grow and improve. Younger athletes coached by Caroline and Owen benefit from their peers’ shared experiences and understandings of the challenges that come with skill-building and growth. Engaged Learning Younger participants often feel more comfortable asking questions and seeking feedback from peers than adults. This informal, approachable coaching style encourages more interaction, helping younger kids learn faster and with greater confidence. Gaby and Abby, who assist with the Nike Soccer Camp, exemplify how peer coaching creates a comfortable atmosphere for younger participants. During the camp, Gaby and Abby lead drills, share tactical insights, and provide encouragement that resonates with younger players. The positive reinforcement from older kids builds self-esteem in younger participants. As they see improvements and gain encouragement, they develop a stronger sense of confidence, which motivates them to continue progressing. Proximal zoning, when applied to exercise, creates a powerful cycle of growth. Older kids gain essential leadership skills while mentoring younger peers, and in turn, the younger kids receive valuable guidance and support.

At Prototype Training Systems, we’ve seen it year after year: the fitness cycle that starts with strong motivation, only to get derailed as life inevitably gets busy. Especially here in Massachusetts, as the seasons change and the holidays roll in, the barriers to maintaining your fitness routine grow. And while it’s predictable, it doesn’t have to be your story. Let’s explore why this cycle happens, why now is the most critical time to stay consistent, and how you can rewrite your fitness journey this year. Why Motivation Wanes Through the Year The cycles we observe at Prototype mirror the rhythms of life: November to December: The holidays bring joy but also stress, social obligations, and indulgences. Time feels scarce, and workouts are often the first thing to go. January: The new year re-ignites hope. Resolutions drive people back to the gym with ambitious goals. This can stay steady for several weeks, which is why we're so deliberate with having events throughout the year at Prototype. April: Life settles, and with warmer weather comes a dip in urgency. April vacation, kids sports... it can get harder. Summer: Vacations, kids out of school, and travel disrupt routines. Fitness takes a backseat. Fall: Structure returns with school, and gym attendance rebounds—until the holidays come back around. It’s a cycle driven by external pressures, not internal priorities. Left unchecked, it can rob you of the consistency you need for long-term success. Why Now is the Worst Time to Quit This time of year is when your fitness routine matters most. Here’s why: Stress Management: The holidays test your limits emotionally and socially. Exercise isn’t just physical—it’s one of the most powerful tools for stress relief and mental clarity. Momentum Matters: Once you break your routine, it’s harder to start again. A small setback often snowballs into months of inactivity, derailing your progress. You Train for THIS: As a friend put it perfectly, “This isn’t your break from training. This is what you train for.” Your workouts prepare you for the physical and mental demands of life, from carrying groceries to managing holiday chaos. Health First: If you don’t prioritize yourself, you can’t show up fully for others. A healthy body and mind are the foundation for giving your best at work, home, and beyond. Why the Cycle Feels Hard to Break Science helps explain why this pattern is so common: Habits vs. Motivation: Motivation is fleeting. Willpower alone can’t sustain you. It’s the habits you build and the systems you rely on that ensure success. Decision Fatigue: The holidays overload your brain with decisions, leaving little energy for planning workouts or meals. Automation through routines is key. Biology of Stress: Stress hormones like cortisol rise during busy seasons. Exercise reduces cortisol levels and boosts endorphins, helping you feel balanced. Seasonal Effects: Shorter days and colder weather can sap energy and mood. Exercise combats seasonal affective disorder (SAD) by improving mood and increasing energy. Your Action Plan: Breaking the Cycle Here’s how you can stay consistent and strong this year: Focus on Small Wins: Consistency beats perfection. A 20-minute workout or a brisk walk counts. Just don’t stop moving. Plan Ahead: Schedule workouts like appointments. When it’s on the calendar, you’re more likely to follow through. Find Accountability: Community is everything. It's one of our 5 Pillars. Find a partner or a friend here at Prototype, or lean on your coaches. We’re here for you. Remember Your ‘Why’: Revisit why you started. Whether it’s feeling stronger, staying healthy for your kids, or managing stress, keep that front and center. Treat Yourself as a Priority: Self-care isn’t selfish. Taking care of your physical and mental health equips you to handle everything else in life. It's our motto after all "Grow Yourself (FIRST), Grow Others" A New Year Starts Today You don’t have to wait for January to commit to yourself. Breaking the cycle starts now. As the holidays approach, think of your workouts not as something you “have to do” but as the foundation for everything you want to achieve. This year, let’s change the story together. See you in the gym. -Mike and Team