Prototype of the Month: Shellie James

Mike Collette • July 5, 2023
A woman is standing in front of a mountain and a sign that says prototype training systems

The criteria and standards that we look for when our team puts in their nominations for  Prototype of the month are Coachability, Caring, and Community and in our opinion, Shellie encompasses all three of those qualities handily. Congratulations, Shellie!

1.) Share your experience at Prototype

Overall my experience has been very positive, with lots of learning and progress, even with some fits and starts due to injuries I sustained outside of Prototype. Supportive coaches and classmates keep me coming back.

2.) What is your favorite part about being at Prototype?

The community, the coaches, the classes. All of it! But seriously, I’ve avoided gyms in the past due to some of the typical “gym culture” you find with certain fitness facilities. Prototype is the opposite of that in every way: a welcoming and supportive environment that puts you at ease, which is especially important for beginners like me who might feel self conscious at first. I especially appreciate the individual attention the coaches provide during classes, and the personal training sessions have been valuable for building skills and confidence.

3.) What are your hobbies and activities?

My happy place is in the great outdoors, and I spend as much time there as possible, often with our 13-year old Collie mix, Scruffy. I’m an avid hiker, and often tote my camera along to capture shots of landscapes and wildlife. People can follow my  photography on instagram @etoiles_soleil. I am an active member of the First United Methodist church in Westborough and volunteer on various missions and committees. I also love traveling abroad,  French language and culture (mais oui!), music (I play in a flute ensemble at church), and creative writing. And of course, I enjoy spending time with my husband Greg and our two sons, who attend UMASS Amherst and University of Rhode Island. 

4.) How has Prototype helped you or solved a problem for you?

I came to Prototype after being discharged from physical therapy for frozen shoulder. I’ve also dealt with intermittent lower back pain due to a bulging disc for years. Training at Prototype has helped me manage and prevent injuries while building strength and endurance. I’ve learned how to listen to my body during exercises, and I’m more aware of when I can push myself and when I should take it easy. Prototype has also changed my mindset about exercise. I used to look at it as something I had to do, whereas now I view it as something I want to do and in fact look forward to doing (except running, which I do anyway!A yellow smiley face with brown eyes and a smile on it. 

5.) What are your continuing fitness goals to this point?

Since I’m newer to CrossFit, initially my goals focused on learning the exercises and establishing baselines to measure my progress, then working towards PRs when it felt right to do so. Tracking in the Wodify app has been key for measuring my progress. 

After suffering a wrist fracture that required surgery last year, I stayed away from pull ups or any type of exercise that involved hanging from the bar. A couple of months ago I started dead hangs, then knee raises, and most recently kipping. I want to improve my grip and core strength and one day successfully do a toe to bar. I’d also like to string together more doubleunders during a metcon.

6.) Favorite Quote

“My art and profession is to live” Michel de Montaigne

Previous Blogs

By Mike Collette April 16, 2025
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By Mike Collette April 10, 2025
It’s no secret — we’re living in a world that feels increasingly volatile. Financial markets are unpredictable. The news cycle is overwhelming, social media noise is constant and it's harder and harder to sort through what's real and what's not. And when uncertainty rises, it's human nature for people to start making emotional decisions. Being in the fitness industry for close to 20 years and operating Prototype Training Systems since 2012, I've seen this happen time and time again — not just in the stock market — but in our gym community. When we feel stressed financially (and trust me, i've been there as an entrepreneur), one of the first things they often cut is their investment in their health. Cancelling the gym. Skipping workouts. Pressing pause on coaching or training. We can go into a frenzy of what needs to be prioritized and what doesn't, and often it's rooted in anxiety and fear. On the surface, it makes sense: "Let me tighten up my budget until things feel safer." But here’s the truth — it’s completely backwards . Emotional Decisions Rarely Lead to Positive Outcomes In a recent conversation I had with Brendan Sheehan, founder of Waymark Wealth Management (and one of our community business sponsors), we talked about this exact thing. As we are facing that uncertainty now in the market. Click the link to listen to the full podcast! Brendan was sharing when the market drops — whether it’s 5%, 10%, or more — people panic. But the data shows this happens all the time. He shared that "the m arket dips of 5-10% happens three times a year on average." Dips of 10-20%? Happens at least once a year. It’s not unusual — but when emotions take over, we make decisions that can hurt long-term. And this same pattern can show up in health and fitness. Your Health is Not a Luxury — It’s Essential Let’s be real — when life feels hard, stressful, or uncertain, you need your health more than ever. Exercise isn't just about aesthetics or performance — it's your anchor. Working out helps you regulate stress, sleep better, stay clear-headed, and avoid the emotional roller coaster that uncertainty brings. Cutting your health investments when things get tough is like saying: "The storm is coming... so I'm going to throw away my umbrella." It doesn’t make sense, but this what happens when emotions are high, it's REALLY hard to make logical decisions. We can get into a binary mode of thinking... then we take action which often isn't fully thought out. The Vicious Cycle: Stress → Cut Health → Decline → Regret Here's the common pattern we’ve seen over the years... and I would argue is common in every gym across the country... Things get tough financially or emotionally. We go into "panic" mode... start to take action. People cut their gym membership or stop exercising. Maybe you over narrate it's not worth it... maybe you over narrate I'll just do it on my own and change my entire routine... or maybe you think it will only be very short term. Then, stress increases. Energy drops. Sleep gets worse. Health declines — physically and mentally. Time passes... regret kicks in. "I wish I hadn't stopped. Now it’s even harder to get back ." Sound familiar? It's a vicious cycle and REALLY hard to break. We’ve seen it over and over — and we’ve helped people climb back out of it. But we’d rather help you avoid that spiral in the first place. What Should You Do Instead? Have faith in your routine and take a second to pause before making a major life change. Double down on habits that ground you — like fitness, community, and nutrition. Talk to a coach. Share what’s stressing you out — we’re here to help. Be curious — ask questions before making big decisions. Remember: health is not the problem — it’s the solution. Final Thought: Uncertainty will always be part of life. Markets go up and down. Challenges will come and go. But the best investment you can make — in any economy — is in your physical and mental well-being. At Prototype Training Systems, we’re more than a gym. We’re a community that helps people stay grounded, consistent, and healthy — no matter what’s happening outside our walls. If you’re feeling the pull to cut your health in hard times — let’s talk. Book a Free Goal Review Session with a coach... seriously, we're here to help. We’ll help you navigate uncertainty the right way — by staying strong, staying consistent, and investing in yourself.
A prototype of the month certificate for tim martel
By Mike Collette April 3, 2025
1.) Share your experience: I've been coming to prototype for many years , since the kids were little ! They all took kids classes and caught the bug ,,,, still working out today. My daughter Allie is in high school and has recently returned to prototype and loving it ! 2) What’s your favor part of Prototype: Seeing the people working hard to get heathy. I enjoy the competition and that we all push each other to get better. I feel that everyone is really genuine at prototype. 3)What are your hobbies and activities: I consider Prototype my hobbies/activity. When not working out i do enjoy fishing/golfing and spending time with family. 4) How has prototype helped you solve a problem: I believe prototype keeps me healthy and sharp. This gives me the ability to be the best on any challenge. 5) What are you continuing fitness goals: To stay strong and health as long as possible. 6) What's your favor quote: Coach Brian - Positive attitude/mindset!!! Let's goooo See the short interview with Tim below on our Instagram page! Click the link below!
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