In This Month’s Newsletter we announce the Winners of our first annual FitPlan Field Day. Don’t miss details about our Step-tember Challenge. Read our latest Blog on Strength Training Over 50 by Ally Wilson, plus Trainer Tips from Khalil Rizki to stay golf-ready this season. Explore new programs like Aqua Yoga in Barnstable and the Fighting Falls balance series in Mashpee.
🏆 FitPlan Field Day 2025 – Winners Announced! 🎉
A huge “THANK YOU” to everyone who came out and made this year’s FitPlan Field Day so much fun! The encouragement and support of each other was so inspiring.
We are thrilled to announce our 2025 winners:
👥 Member Division – 3-Way Tie (13 Points Each!)
- Drew Carnase
- Dottie Franey
- Peter Ripley
🎖️ Employee Division – FitPlan Cape Cod
- Eric Chandler – Crushing it with 22 points!
Congratulations to our champs and all participants who showed up with such heart. You made Field Day unforgettable!
📸 Be sure to check out some awesome photos from the event below and on the FitPlan bulletin board.
#FitPlanFieldDay #WallOfFame
Upcoming Event: Step-tember Challenge
Lace up and get moving Step-tember is here!
Join our 30-day step challenge and compete with friends, trainers, and fellow FitPLAN members across Mashpee, Hyannis, and Osterville. Track your steps, unlock weekly goals, and move your body. Let’s step into fall together—every step counts!
If you’re looking for motivation, community, and a fun way to stay active all September long—this is it! Whether you’re walking on the beach, at work, or in the gym, every step brings you closer to prizes, progress, and connection. It’s totally free to join—let’s do this together!
🗓 Challenge runs September 1–30
📩 Log your steps daily through the FitPLAN App
🏆 Weekly leaderboards & prizes
🎉 Bonus challenges and events throughout the month
👟 All movement counts—walk, run, dance, you name it!
Welcome to Step-tember!
We’re so excited you’re joining us on this journey to a more active September. Don’t forget to track your steps, check in weekly, and cheer each other on. Let’s take it one step at a time—together!
Blog by FitPlan Group Fitness Instructor Ally Wilson
Strength Training Over 50: Why It’s Never Too Late to Build Muscle
As we head into the final stretch of summer, it is the perfect time to turn up the heat on your fitness goals, especially if you are over 50. Whether you are new to strength training or returning after a break, the truth is it’s never too late to build muscle.
What Happens as We Age?
Starting around age 30, adults begin to lose muscle mass naturally, a process known as sarcopenia. By the time we reach 50, muscle loss can accelerate unless we actively counteract it. This decline doesn’t just affect strength; it impacts balance, bone density, metabolism, and overall independence.
The Good News?
Strength training is one of the most powerful tools to fight age-related muscle loss. Regular resistance exercises can:
- Preserve and rebuild lean muscle mass
- Improve balance and coordination (reducing fall risk)
- Support healthy joints and posture
- Boost metabolism and aid in weight management
- Increase confidence and energy
In other words, strength training helps you stay strong, mobile, and independent for years to come.
To read a sample strength workout and the rest of Ally’s Blog post follow the link HERE.
Trainer Tip by PT Aide & FitPlan Trainer Khalil Rizki
Summer is Here and So is Golf Season!
Golfing season is in full swing, and we’re excited to see everyone out on the green! To enjoy a super-active, injury-free golf season, it’s important to follow a few key steps to prepare your body for play:
- Warm Up Properly
Often overlooked, warming up is crucial. It increases muscle temperature, improves joint lubrication, and enhances blood flow, all of which help prevent injuries and boost performance.
Examples of effective warm-ups:
- Mobility exercises
- A few practice shots on the driving range
- Improve Flexibility
Flexibility is the ability to move your joints through their full range of motion. Golfers with good flexibility can safely rotate their trunks and extend their shoulders more effectively than those with limited flexibility.
- Focus on Posture & Movement Transitions
Good posture and smooth movement transitions are essential for maintaining balance and executing a powerful, consistent swing.
- Develop Strength and Power
Golf demands explosiveness, especially from your core, back, and legs. Incorporating strength training into your routine can greatly improve your performance.
Recommended exercises:
- Bench press
- Lat pulldowns
- Biceps curls
- Triceps extensions
- Twists
- Abdominal curls
- Squats
- Back extensions
- Wrist extensions and flexions
- Try Functional Training with Machines
Functional training helps build strength while promoting good posture, muscle control, and flexibility. It’s a smart way to stay in top golf shape throughout the season.
Enjoy your golf season, everyone. Stay active and injury-free. If you need help, we are here for you.
Specialty Programs
New Program at our Barnstable Location ~ Aqua Yoga!
Aqua Yoga is a gentle yet powerful way to bring the benefits of yoga to the water. Perfect for individuals who find mat yoga challenging. This class uses the warm pool and props like noodles to support joint friendly movement, breathing, posture, and balance work. The water removes pressure from the joints while helping build strength and coordination.
- Dates: 09/02/25 – 09/23/25
- Schedule: Tuesdays 5:00pm – 5:45pm
- Pricing:$59 for Members | $79 for Non-Members
Spaces are limited, so sign up today!
- Dates: 09/06/25 – 09/27/25
- Schedule: Saturdays 11:15am – 12:00pm
- Pricing:$59 for Members | $79 for Non-Members
Spaces are limited, so sign up today!
Fighting Falls Mashpee Location
Balance & Stability Training: Physical activity is a major factor in keeping good health and maintaining your independence as you age. The Fighting Falls Program is designed to improve balance, coordination, flexibility, and strength to reduce the risk of falls and maintain activities of daily living. The program utilizes variety of training methods and modalities that make for a fun and rewarding experience.
- Dates: 09/09/25 – 10/09/25 (no classes 9/16 & 9/18)
- Schedule: Tuesdays & Thursdays, 1:00pm – 2:00pm
- Pricing: $69 for Members | $99 for Non-Members
Spaces are limited, so sign up today!
