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Conca Sport and Fitness
170 Elm St
West Springfield, MA 01089
Uber
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Adult Fitness
Athletic Performance
Elite Hockey Development
Testimonials
Adult Fitness
Adult Personal Training and Semi-private Groups
For The Athlete In All of Us! Inspired Personal Training, Weight Loss & Small Group Fitness
Stephen Conca has created a one-of-a-kind studio dedicated to delivering the ultimate personal and small group adult training available in the industry.
Conca Sport and Fitness is revolutionizing the entire spectrum of personal service when it comes to improving your health. Conca's programs go above and beyond what is currently offered in the industry. With over 17 years of experience and the best guarantee in the business, you can rest assured that our team will help you attain your goals in the safest and fastest way possible.
We work with everyone from firefighters and soccer moms to business executives.
No matter what your goals are or what your level of experience is with exercise, we tailor each person's plan to assure that you are successful. All you need is the will to succeed!
All of our Adult Programs (With The Exception of Private Training) operate in small groups ranging from 2-9 participants.
Adult Services Provided
Small group coaching
Private Coaching
Semi-Private Coaching
30 min Express Training
Small Group Coaching
Small Group classes have 10 open slots in each class. Please call 413.304.2350 to reserve your spot. Accelerate Your Results. Increase Motivation & Accountability...& Have Fun! Our Small Group Training Program will:
Maximize you dollar by getting a GREAT fat burning metabolism boosting workout at a fraction of the cost of a private session.
Give you the opportunity to socialize and get great camaraderie with up to 9 other people
Receive accountability and motivation from a professional coach...and much more!!
Morning Resistance Training
Monday - 5:00, 5:30, 6:00, 9:15
Tuesday - 5:45
Wednesday - 5:00, 5:30, 6:00, 7:00, 9:15
Thursday - 5:45, 9:15
Friday - 5:00, 5:30, 6:00, 7:00 9:15
Saturday - 6:00, 7:00
Evening Resistance Training
Monday - 5:00, 5:30
Tuesday - 6:30
Wednesday - 5:00, 5:30
Thursday - 6:30
Metabolic Interval Training
Monday - 6:30 a.m.
Tuesday - 5:00 a.m., 9:15 a.m.
Thursday - 5:00 a.m., 5:15pm
Saturday - 8:00 a.m.
Private Sessions
Individuals who are looking for one-on-one attention will find our private sessions most rewarding. Every detail from your exercise plan, nutrition, and personal guidance are completely customized. 10 Reasons Why Our Clients Get The Best Results In The Least Amount Of Time:
Initial 1:1 consultation
Functional Movement Assessment
Diet analysis
Exercise prescription
Weekly accountability check-ins
Monthly progress reports
Unlimited email support
Weekly healthy recipes
New client success packet
A partner in your health & fitness
Sample 45 Minute Session Format
45 minutes is plenty of time for a great workout. 60 minutes is just an arbitrary number that has been used in the fitness business for a long time. Over the years we have experienced that 30 minute sessions would not allow us to cover everything that should be included in a well rounded program. Best Guarantee You Will Ever Find in Personal Coaching. If you are not completely 100% satisfied with your progress and you have been training with Conca Sport and Fitness at least 2 times / week for 3 weeks (and doing your homework) I will pay for your first session with another trainer. Here’s how we get you the results is the most efficient way possible:
8-10 minutes: Muscle / Joint Activation and Dynamic Warm-up
This process not only prepares the body by warming-up the soft tissue of your muscles and ligaments for activity, but also prepares the nervous system and joints for an injury-free workout.
30-35 minutes: Your Exercise Prescription
There is no wasted time during your session. You will be kept moving through interval strength training. The most efficient way to train your body is to use every muscle in each workout. You will see your metabolism jump and notice results in just a few weeks.
5-10 minutes: Interval or Corrective Mobility Training
If moving more efficiently is your goal, then we will spend time personally enhancing your flexibility and movement through hands-on techniques. If your goal is fat loss, then we will spend time performing intervals.
Enjoy the benefits of 1-2 days / week of Private Coaching.
Results come faster with 3 days / week. Programs start at $510/month
Special coaching reserved for those who want to train up to 5 days / week.
Services
30 Minute Express
Are you ready to move…fast? Strapped for time? You will get the workout of your life in 30 minutes or less. You can use these 30 minute sessions however you would like: interval strength work or for an additional fat burning session or to work on your flexibility.
Virtual Web-based Coaching
For those who are looking for individual attention, personal exercise programming, and nutritional consultation all in the comfort of your own home, then virtual coaching is you best way to go. Exercise programs can be created to meet your specific needs or limitations. Please contact Steve Conca directly at info@concasportandfitness.com.
Family Discount Plan
In today's economy discretionary income is a concern for all of us. Many will neglect the appropriate care their body truly needs to stay healthy. Everyone is going to have to spend money on their health at some point in time. You have the choice to spend a little now or a lot later. Most of us don't realize that if you neglect general fitness now, you will be paying for it later in the form of surgery, assisted care or disease management. At Conca Sport and Fitness we realize the importance and benefits of a life long habit of fitness. There is no better way to pass this message on to your kids then lead by example. We encourage you to GET IN THE GAME! In order to make that a possibility for families in our community we have come up with one of the best family fitness programs you can find. Call for details 413-304-2350.
Athletic Performance
New Clients - fill out the Athletic Performance Questionnaire to apply for a training time.
Our sports performance training philosophy is simple:
provide our athletes with the most effective, up-to-date education, injury reduction, training techniques, and coaching in a motivating and engaging training environment fostering unmatched results. With over 16 years of experience, consulting and mentoring with the best coaches in the business, you can be assured each athlete is going to come away with a life-changing experience.
The process of working with young athletes starts with the parents.
Our first priority is to educate parents and address any concerns regarding fitness and sports performance training as it relates specifically to their young athlete. We also address parental roles on how to give their young athlete maximum support at home.
We start establishing a solid foundation of movement and coordination at age 10. This is the best way to reduce the likelihood of overuse injuries occurring later in the athlete’s career.
How It Starts
It all begins with the Functional Movement Screen (FMS).
The FMS is a grading and ranking system that documents functional movement patterns that are the foundation to normal function. The FMS identifies limitations and asymmetries. These are the issues that can reduce the effects of training and sport skill practice as well as increase the risk of injury.
The FMS generates a Functional Movement Screen Score, which is used to target problems and track progress.
The scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns within each individual.
How This Makes You A Better Athlete
The FMS can be applied at any sport level, and simplifies corrective strategies for all movement issues.
The FMS identifies specific exercises based on individual FMS scores to instantly create customized exercise plans. With the FMS we can identify dangerous movement patterns and evaluate your risk of injury.
By utilizing the corrective exercises we can increase the ability to train (get stronger and faster) while decreasing the risk of injury.
With 16 years of coaching and being a former U.S. Marine, I can assure you that before anyone can improve themselves physically, the following areas will be emphasized in my facility:
Life skills (Positive Attitude, Leadership, Accountability, The Value of Hard Work)
Teaching young people how to become a positive role-model
not only in the training center but also in school and out in the community, is a life skill that they will carry with them long after their sport careers are over.
This leadership philosophy expands into the array of services we provide for our athletes.
Speed, agility, & quickness training
we teach you how to move! Our programs will provide young athletes with the tools they need to take their game to the next level
Strength
Power & plyometrics
Core training
Joint integrity & flexibility
Hand-eye coordination and reaction drills
Metabolic conditioning
Recovery & regeneration
Sports nutrition
Whether your dreams include
Making your team or starting for your team at any level of competition
Earning all-conference honors or playing in college
Being a national champion or playing professionally
Small Group Programs
In a cost effective, small, yet energized group environment we work towards individualized goals through teaching concepts and skills involving proper weight training and movement techniques along with providing nutritional guidance regeneration methods. All of our middle and high school programs operate in small groups. There is a minimum 12 week commitment with all programs.
Middle School / High School: Ages 12-18: 70-90 Minute Sessions
In our middle and high school athletic development programs the applications of strength and conditioning coupled with sports specific training begin to evolve. Middle school and high school athletes often will train with their respective age groups, but there will be times where athletes will be combined given their experience, maturity, and ability. Varsity players looking to play a competitive sport in college will be able get a head of the competition and make that great first impression in the Fall. Why 12 Week Programs for Middle and High School Athletes? There are no short cuts to becoming a better athlete. Providing young athletes with realistic expectations in this era of instant gratification is not an easy task. A 12 week program requires a commitment on the part of the athlete and their parents. This commitment will solidify the foundation to allow the appropriate amount of time for proper (and safe) physical development. 12 weeks also revolves nicely around the sport seasons. Typically athletes will train with us between two and three 12 week training cycles throughout the year depending on the number of sports they are participating in.
Youth: Ages 10-11
As a level II coach with the International Youth Conditioning Association, I can assure you that this is the age when many young athletes gain a distinct advantage not only in their athletic ability (coordination, balance, strength, and speed) but also in their ability to reduce potential injury. Young kids who engage in a supervised age appropriate program are less likely to suffer overuse injuries later in their careers. More information will be provided to you about the benefits of strength training as they relate to injury reduction and proper youth development.
Elite Hockey Development
Off-ice training for hockey is a critical component for complete player development.
Hockey players that are able to resist injury and recover more quickly in between games and practices have the best opportunity for continued success on the ice.
The ability for players to skate efficiently with speed and power depend heavily on posture and flexing at the knee.
Many young players simply do not have enough strength to maintain adequate knee bend while skating. As fatigue sets in the players athletic position begins to deteriorate rapidly, thus diminishing their ability to execute on the ice as well as putting their bodies at additional risk for injury.
The expert coaches at Conca Sport and Fitness will assure
that you will not only be a faster, stronger, and a more physical player, but also one who understands how to better fuel your body for improved energy and mental focus. In addition, you will also be able to network with some of the best coaches and players in the region.
Experiences
Take a look at what some of our athletes have to say about their experiences:
Brian Foley, Head Coach
Since I became Head Coach of the Cathedral Hockey Team, this was the first year that our players had an injury free season. I saw the difference in their strength, speed and physical play. The training at Conca's made a big difference and we will be back this summer.
Mickey Foley, Cathedral Hockey
This was a great way to get in shape and get stronger. I gained muscle, got stronger, faster and in better shape, and had fun at the same time. When I got on the ice for pre-season hockey, the sprints and practices weren’t as hard as in the past. This training program has really helped my game a great deal.
Josh Coon, Cathedral Hockey
This training facility and program has improved both my physical fitness as well as my mental awareness of how eating and working out properly can positively effect the health of my body. I have learned how to eat like an athlete and workout using proper technique. Upon hitting the ice this Fall I felt in better shape and faster then I was at the end of last season. Thanks for all your help!
Brandon Ashe, Longmeadow
Training at Conca’s was an excellent experience. It made me a lot sronger on the field for lacrosse and on the ice for hockey.
Sam Burke, Westfield
Conca Sport and Fitness has kept me in shape through the weeks while I was recovering from my injury. The coaching and training has vastly improved my strength and running for cross country as well as phjysically prepared me for the hockey season.
Jeff DeLoria, Cathedral Hockey
This was a great way to get in shape for hockey. I trained 4 days per week this summer and I believe this will take my hockey to the next level.
Donna Kozub
I wanted to let you know how impressed I am with the program you have set up for the Cathedral hockey team. From the start the boys have grown not only as team mates but also as individuals. You and your staff have pushed them so they can take their game to the next level. They have worked very hard on all aspects of training with your staff and I have see first hand with my son how he has improved. To me the most important thing is, he has gained the confidence for the upcoming season because of the intense training he has received.
WNEC Hockey Player (NCAA regulations prohibit the use of athlete names)
Working this summer with Conca Sport and Fitness was exactly what I needed to prepare myself for success at the DIII college level. Coming in the Fall semester of school and workout phase of hockey, I feel that I am not only in the best shape of my life, but the healthiest. I have noticed that my fitness has improved greatly over the past three-four months, something that hopefully will be the edge amongst other goalies at the college level. I am forever appreciative of the strong habits taught by Conca Sport and Fitness for not only the fitness aspect, but the nutritional aspect as well. Whether you are in middle school, high school, or college, I feel very comfortable saying that I recommend the fitness training and philosophies of Conca Sport and Fitness, as they can and will raise your game to the next level if you are willing to put the wok in. I know this because I put forth the work needed and Iam now a better athlete than when I came in. I am excited and cant wait to get back out on the ice for games and see how far my training this summer has taken me, because I am sure the results will reflect the work.
Joe Tarasek, Cathedral Hockey
I feel stronger than I have ever felt before; this was awesome!
Collegiate and pro Athletes
Nick Ahmed Arizona Diamondbacks
After starting to train with Coach Conca this winter (January 2013) I saw huge improvements in many areas. My strength, power, and speed increased over a short period of 4 weeks. More importantly my mobility, flexibility, and functionality all drastically improved. As a baseball player, or any athlete, those three areas are often overlooked, but to me they are the most important areas of training.Of course I want to be strong and powerful and fast but I need to be able to translate it to specific athletic movements (swinging, throwing, fielding,etc.) and stay healthy over the course of a long season. The attention to detail and expertise of Coach Conca and everyone who works at Conca Sport and Fitness are phenomenal. I felt great going into spring training this year and feel just as good as the season is about to start. I started seriously training as a sophomore in high school but did not understand all that goes into it until recently. Working out with Coach Conca at a young age would be extremely beneficial. You are going to learn the correct way to train in an energetic, blue-collar type atmosphere. Coach Conca has equipped me and will equip any young athlete with the knowledge and skills to properly take care of your body on and off of the field. I am very excited to come back to Conca Sport and Fitness next winter for a full off-season of training.
Kevin Coyle
My National Championship season could not have been possible with out the training I did with Steve Conca. Thanks for everything!
Steve Headley
Since training under coach Conca I have had the privilege of earning 3 National Championships.
Pete Fatse (Milwalkee Brewers Organization)
First day of camp and I received a lot of compliments on my physical conditioning by all members of the Brewers staff. I came in 10th overall in our shuttle runs and feel awesome! They noticed my posture was much better when they did a body map image...I just wanted to say thanks for the guidance, I feel great! I am excited to begin the season!
NCAA regulations prohibit the use of athlete names
Working this summer with Conca Sport and Fitness was exactly what I needed to prepare myself for success at the DIII college level. Coming in the Fall semester of school and workout phase of hockey, I feel that I am not only in the best shape of my life, but the healthiest. I have noticed that my fitness has improved greatly over the past three-four months, something that hopefully will be the edge amongst other goalies at the college level. I am forever appreciative of the strong habits taught by Conca Sport and Fitness for not only the fitness aspect, but the nutritional aspect as well. Whether you are in middle school, high school, or college, I feel very comfortable saying that I recommend the fitness training and philosophies of Conca Sport and Fitness, as they can and will raise your game to the next level if you are willing to put the work in. I know this because I put forth the work needed and I am now a better athlete than when I came in. I am excited and cant wait to get back out on the ice for games and see how far my training this summer has taken me, because I am sure the results will reflect the work.
Coaches, Professionals and Parents
Gray Cook, MSPT, OCS, RKC
I am extremely pleased to give my full personal and professional endorsement to the Steve Conca, owner of Conca Sport & Fitness. I have had opportunities to work in professional athletics as well as in the foremost training facilities in this country including the Olympic Training Center in Colorado Springs. I can say without reservation that the work, dedication, and philosophy used by Coach Conca is among the best I have seen when it comes to a full service holistic approach to personal training and strength & conditioning. I have had the opportunity to work with Steve Conca with both teams and individual athletes, and I am always pleased with the results. I recently published the book, “Athletic Body in Balance”, and not only does Steve adhere to the philosophy and technology put forth in the book, I used Steve’s programs as a resource to help develop the philosophy and refine the exercises published in my book. This guy gets the job done!
Mike Hilts, MD (Piedmont Orthopedics Greensboro, NC)
Steve Conca is an incredible asset to our sporting community. I worked with Steve for several years and have sent a wide variety of patients to him, from competitive athletes to adult patients looking for weight loss and fitness. We have long been in need of a way to transition athletes from rehab to the “real world” of their sport. Injured athletes recover very well with the help of traditional physical therapy, but they frequently need a “higher level” of training/coaching in order to effectively return to their sport. I have seen dramatic results with patient after patient, using the services of Coach Conca. Many of my referrals have been patients with recurrent overuse-type injuries. These patients often have the same injury year after year. With the help of the Functional Movement Screen, Coach Conca is often able to detect the inefficient movement patterns that seem to be at the root for these recurrent injuries. Most importantly, he is able to correct the underlying movement problem so that the injuries no longer occur. Injury prevention is another key component of Coach Conca’s programming. Female athletes, for example, who are at higher risk for ACL injury, can reduce their risk by undergoing the sport-specific strength and flexibility training. Whether you are a middle school or high school athlete, a professional athlete, or simply an avid exerciser wanting to improve your performance and decrease your injury risk, I strongly recommend Steve Conca.
Brian Foley (Cathedral Hockey - Head Coach Springfield, MA)
Since I became Head Coach of the Cathedral Hockey Team, this was the first year that our players had an injury free season. I saw the difference in their strength, speed and physical play. The training at Conca's made a big difference and we will be back this summer.
Jay Doucette (President West Side Wildcats Baseball)
Just wanted to give you an update and let you know how Sam did this year in his first year of high school baseball. First, he was the only freshman to make the JV baseball team. He was the starting shortstop and the number 2 pitcher to begin the season. During the year he developed into quite the good player. He ended up the season with 4 wins one loss and one save pitching. By the end of the season he was batting in the number 4 position (clean up) and his end of year batting average was somewhere around the .400 mark. He worked extremely hard to achieve his goal of making the JV team. We are very proud of Sam and what he has accomplished. I just wanted to thank you for the work you've done with him and tell you how much we appreciate it. And by the way, at the time of this email he has been called up to join the varsity baseball team for their division one playoffs. Again only freshman and one of only a few JV players to make the jump. Thanks again for all you do.
Robert Wainer, MD (Murphy Wainer Orthopedics Greensboro, NC)
I have worked with Mr. Steve Conca for the past 10 years and have found his services invaluable to my patients. I have a very busy sports medicine practice and utilized Steve’s expertise to help get my athletes back on the field safely and keep my adult patients strong and fit. He worked closely with my physical therapy staff to take over where they left off, overseeing sport performance and fitness programs. His clients were very pleased with his care. I believe that his approach to fitness and athletic performance as well as injury prevention is integral to a well rounded sports medicine program and strength and conditioning program. I would highly recommend his services.
Joe Van Gilder, CSCS, CISSN, USATF Level II
Stephen Headley has worked hard over the past year to defend his 100 meter national championship. By sticking with the strength training program plan coach Conca laid along with his track work and his movitivation to win, Stephen leaves Springfield College as one of the most decorated athletes.
Kim Dion, Ashley's mom
Ashley first injured her knee while playing basketball in an AAU State Tournament. She got the devastating news that not only did she tear her ACL but her meniscus as well. After surgery and months of physical therapy, she was encouraged to participate in a return-to-play sports specific training program. Without hesitation, Ashley began her road to recovery, at Conca Sports and Fitness. Steve Conca immediately evaluated her and began a rigourous routine, focusing on not only increasing the strength of her recovering leg muscles but her entire body as well. As Ashley continued to gain strength, her workouts intensified and even became basketball specific. Ashley has not only become stronger physically but mentally as well. She enjoys her rigorous sessions and looks forward to putting her hard work into playing a better game. As a result of the training at Conca Sport and Fitness I believe Ashley is by far better prepared for the demands of practice and competition for this upcoming session.
Phil Scoville - Agawam
He just had pre-season mini camp and did very well! He was tested for the NHL 300 yard shuttle and performed extremely well! That was a very demanding test. The training is working, no doubt about it! Thanks for everything.
Middle and High School
Annie Pitkin, West Side Softball
West Side Pitcher Annie Pitkin went the distance striking out 21 and allowing only 4 hits in her first game of the season. “...I just wanted to say thanks...I would never made it through those 10 innings without your help!
Dan & Kirk Jonah - West Springfield
Dan's team won the AAU Conn. State Championship yesterday. Dan is back playing 100%. The coaches cannot believe how fast, strong and quick Dan is from last year. He bats lead off and is starting in center field. Over the past 3 days he stole 2nd base every time on 1st. He stole 3rd 3 or 4 times. His explosion and speed is something to watch. His throws from center field to home plate are amazing. Dan loves this since this was always one of his weaknesses. In the championship game he had a home run, double and a walk. He made great catches in center field. Dan constantly is talking about the two of you and all that you do in training him. He is so far ahead of other 15 year olds that he plays with. Dan did not play for a month so many of the parents just saw him for the 1st time over the past week. They cannot believe how in shape he is compared to anyone else. Both Dan and I want to let you know how much we appreciate your guidance, support and training. Can you image what is going to happen over the next several years!
Josh Coon, Cathedral Hockey
This training facility and program has improved both my physical fitness as well as my mental awareness of how eating and working out properly can positively effect the health of my body. I have learned how to eat like an athlete and workout using proper technique. Upon hitting the ice this Fall I felt in better shape and faster then I was at the end of last season. Thanks for all your help!
Donna Kozub
I wanted to let you know how impressed I am with the program you have set up for the Cathedral hockey team. From the start the boys have grown not only as team mates but also as individuals. You and your staff have pushed them so they can take their game to the next level. They have worked very hard on all aspects of training with your staff and I have see first hand with my son how he has improved. To me the most important thing is, he has gained the confidence for the upcoming season because of the intense training he has received.
Liz Moller, Agawam
I really pushed myself this summer. My sprint times for base running improved by .3 and I feel much stronger when I’m on the field playing.
Dominic Grilli, Springfield
This training program has helped me put on more muscle and helped me build a healthier nutrition plan. I think this has really helped me advance my athletic career.
Zack Higgins - West Springfield
I just wanted to thank you for letting me train at the gym this summer, I have seen a major improvement so far in my Army Physical Fitness training. I had a blast with all the Coaches, they were all very nice and respectful. Thank you again!
Alyce Alfano - Suffield, CT
Nick has truly enjoyed the summer program. We think that he has shown significant growth and strength and we thank you!
Lisa Masciadrelli - Westfield
The boys absolutely LOVED going to CONCA! They will continue to train two days a week once school starts. You and your staff did an amazing job conditioning and strengthen my boys! This confidence surely will carry over into all aspects of their lives. The Academics - Attitude e-mail was shared with the entire 13 year old Babe Ruth All Star team during the Regional Championships in Manchester NH. Our coaches read it to them and they had a great discussion regarding the fundamentals of being a great athlete.
Joanne and Andrew Lyne - Agawam
Just wanted to say a big thanks again for the summer athlete program for Hailey. She made the JV soccer team and will be the starting forward. With her training at Conca she really went up to the next level in fitness and also attitude. She loved each and every workout. We can't say enough wonderful things about you and your staff, and truly appreciate the opportunity you gave her.
Personal Training
Jeanne Higgins (West Springfield, MA)
Achievements: Lost 25 lbs and 13.4 total inches; Ran 1st 5k ever September 2011; One week later completed the Rugged Maniac 5k Obstacle Course Challenge (September 2011, Southwick, MA). I first came to Conca Sport and Fitness in January 2011 after having seen the progress my cousin - Allison Lyons - was making there. At that time, my initial goal was simple: to lose weight and get healthier. I was overweight, tired most of the time, and recovering from some significant health issues in 2010 which had prevented me from doing much of anything. I wanted something more from my training than what ordinary gyms could offer me. I wanted that extra accountability to push myself a little further and to help motivate me to stay with it. While the workouts can be grueling, this has been exactly what I'd been looking for. Julia has been exactly what I needed, someone to be accountable to, someone to push me when I would have given up. My biggest accomplishment so far was running the Rugged Maniac Race this year in Southwick, MA. Who would have thought a year ago that this 42 year old, 50 lb overweight, tired girl would be able to do something like that! My goal now is to stay fit long-term. I plan to do as many 5k's as I can over the next few months and to look fantastic at Allison's wedding in November. And although I still have some weight to lose to make my goal, overall I feel great!
Amy Greenbaum - Longmeadow, MA
Achievements: Lost 15 lbs; Lost 24 total inches; Improved overall strength, balance, flexibility, and aerobic conditioning Placed 1st at Manhattan Dancesport Competition 2011. "I first came to Conca Sport and Fitness in January of 2011 to get reconditioned after sustaining whiplash in a car accident in April 2010. Before joining Conca, I tried to regain strength on my own using various methods of healing; however, after realizing that I was unable to lift an 8-pound weight when I used to be able to lift 17-pounds, I turned to Steve at Conca Sport and Fitness to begin personal training. I wanted to get back to doing Ballroom Dance Competitions. I hadn't been able to dance since the accident because of the pain and lack of coordination, balance, and strength. My initial goal was to be able to work out without pain, lose 20 pounds, and get back to ballroom dancing. However, I have gotten so much more out of my training here. THANK YOU STEVE, JULIA, AND NEIL!! I feel fantastic. I have lost 15 pounds and have no more pain when exercising. I have been back to my ballroom dancing since March. It is because of the fantastic workouts (though tough) that I recently placed first in a highly contested Ballroom Dance Competition. Before Conca sports, I remember I would have to think about how to work my muscles together to be balanced and maintain core control. I really had to TRY to make my muscles work. Because of Conca's Team and innovative workouts targeting total body strength and muscular balance, my muscles now do the work for me, functioning together on their own. Now, when I'm dancing out on the floor during a competition, I am filled with such joy and confidence because I can just go out there and dance.
Ashley Ruggiera, West Springfield
I started working out at CSF in December 2010. I had wanted to call for the longest time but kept putting it off. Finally I called, and it was one of the best decisions I have ever made! Coming into CSF I wanted to learn more about nutrition and exercising. I had been working out at the gym at school but was bored with the machines and wasn't seeing any results. As soon as I met Steve and started my training sessions, I knew I was getting the best workout I could! My initial goals were to lose weight (at that time I did not have a set number in my head) and change my life around. I was going into 2011 with the saying “New Year, New You” and with the help of CSF it worked! I just hit the 30-pound weight-loss mark in October 2011 and am feeling great! I absolutely love working out at CSF because you never know what to expect from the workouts. Steve, Julia, and Neil are constantly pushing me through the exercises, and I have accomplished things I never thought I could before (like lift 190 pounds on the Hex bar!). Two of the biggest accomplishments thus far have been losing my first 30 pounds and running/finishing the Rugged Maniac. Just this October, I began the FLAG group at Conca, hoping to learn more about nutrition as well as tackle my next goal of losing another 25 pounds. I also hope to run more events like the Rugged Maniac! I always leave CSF drenched in sweat and know that I had a good workout, especially if I am sore the next day. So to Steve, Julia, and Neil - I can't thank you enough for everything you have done for me, and for letting me be a part of Team Conca. I am so excited and can't wait to see what the next few months/year has to offer!
God Bless, Fr. John Reardon St. Thomas Parish
Achievements: Improved overall muscle mass, strength and lost fat weight; Increased flexibility, endurance and health. As a priest, I spent the majority of my time focusing on my spiritual health. I knew my physical health was of equal importance but I never found the right place or people to help guide me in this positive direction of health and fitness.That is until I found Conca Sport and Fitness! Julia and Steve were awesome! The environment was not intimidating and it was exactly what I was looking for. Thanks so much for all your help!"
Jen Turmel, West Springfield
Achievements: Lost 16 lbs and 11.5 total inches; Improved strength, endurance, energy, and overall health. “I have been blessed with five beautiful children, but the back to back pregnancies definitely took a toll on my body. I joined Conca Sport and Fitness in October 2010 with the hopes of losing the weight that was gained during these pregnancies. I’ve never been one to be all that self-motivated when it comes to going to the gym. I would get there and think about all of the other things I should be doing. My youngest daughter was 10 months old, and I knew that if I was ever going to be successful I needed training expertise and weight loss guidance. Initially, I wanted to lose 20 pounds, drop a pant size, and have more energy during the day. The first two months were definitely a shock to my system but well needed. I had to keep reminding myself that the sore was a good sore! As a new years resolution, I knew that my focus had to be on both nutrition and training if I was ever going meet my goals. I went from once a week workouts in the beginning to twice a week and eventually three times a week. The progression was natural for me as my body became stronger, and my results were becoming more tangible. At CSF, the workouts are challenging, engaging, and concise. Knowing that I am in and out within an hour makes everything that much better. The trainers know when to push and when an extra word of encouragement is needed. They hold you accountable for your workouts and nutrition and emphasize that the two go hand in hand. I am thrilled to have reached my initial goals and even more excited to set new ones. Knowing that results are not overnight, I am confident that with more hard work during training sessions and commitment to better nutrition, CSF will help me reach my new goals in 2012! Much thanks to Julia, Steve, and Neil!”
Jeremy Barr (Longmeadow, MA)
Achievements: Gained 9.25 lbs of lean muscle, Maximized his workouts while spending less time at the gym. "I came to Conca Sport and Fitness to enhance, not only physique, but my overall health and fitness. Over 12 weeks I learned how to take my workouts to a much higher level, not only at CSF but on my own. The nutritional consultations combined with the time effective workout yielded the results what I was looking for. I decreased my body fat and I put on about 9lbs of muscle. I'm more athletic, eating healthier, and finally know how to exercise correctly on my own while spending less time at the gym. Thanks for the great experience and most of all the the results!
Paul Mazzariello (Owner, Vin's Car Wash & Detail Holyoke, MA)
The workouts are great! I have cut my exercise time in 1/2 and I haven’t looked and felt this good in years! I came to Steve to help me design a time effective home program. He put together some incredibly effective interval circuits. I have had only 6 personal workouts in the last 4 months and the rest I do at home. Awesome!!! Thanks Steve!
Stephen Moore (Branch Manager Graybar Electric, West Springfield)
Steve, I write this to inform you of my complete satisfaction in regards to your programs, your facility and your people. As a former competitive athlete in the sports of Football, Baseball, Hockey, and Softball, I have had several injuries and subsequent surgeries to repair the damage. For years I struggled with flexibility and overall conditioning. I would like to report that after beginning a 2 day a week regimen with your associate Julia Girman back in April of this year, that I am moving like I did 20 years ago. She does a phenomenal job of communicating her desire to have me do certain things and the results I see are real. She is a testament to your business as she motivates me to levels I never thought possible. I truly thank her for her patience and persistence in helping me achieve my personal goals. I was scheduled for a 12 week program that expired in mid-July, but I have opted to prolong the program with her so I can continue to see positive changes in my overall strength, health and well being. Thank you for providing an atmosphere of positive reinforcement and allowing me the opportunity to maximize my potential for better health & fitness. If not for your facility, I am confident my quality of life would continue to decline as the years go on……I hope this testimonial will motivate those considering such training themselves to do so sooner rather than later. Keep up the good work and a special Thank You to Julia for helping me attain heights I thought were almost unimaginable.
Carole Mazzariello - Gramby
I have some great news, I went cycling the last two days putting in an hour and doing aprox. 11miles each time, not the greatest speed but considering it's the first chance I've had this year to ride I'm pretty happy. But the best part is...........are you ready????? I had no trouble getting on or off of my bike, you don't know that that was a big challenge for me last year because of my hip, but with Tina's help I improved tremendously from needing to lean on something and practically lay my bike down to get on to being able to get on w/out using anything to support myself but I still needed to literally will my leg over the bike. This year I got on w/out even thinking about it!!!!!!! I feel better than I've ever felt even prior to my cancer diagnosis. I am really excited! It’s truly because of Conca Sport and Fitness that I am now stronger and more flexible, and not to mention, I have more energy than ever! If this is how I feel after just 3 short months I can't wait to see what the future holds!
Susan Crum (Westfield, MA)
Steve gave me the motivation and knowledge to take back my body and get in the best shape I have been in years. I have more confidence and I feel healthier and stronger then ever. I now know how to exercise the right way on my own. Thanks Steve!
Mary Regan (Westfield, MA)
Five months ago, I started working with Julia at Conca Fitness and have seen very positive results in that time. It's been years since I felt this strong or healthy. Workouts on my own had become boring and lacked intensity. Over time I have lost a lot of flexibility and was becoming concerned about getting injured. Julia has designed a personal program for me that was both challenging and creative. She brings energy and enthusiasm to every session. She motivates me to push past my perceived limits to get results. I have more energy, my balance and flexibility have improved tremendously, and I'm much stronger than I was when I started. I highly recommend Conca Fitness to everyone!
Sara Ritter (Agawam, MA)
Since working out at Conca's I have lost 15 pounds, 20 inches and not to mention I have a much firmer body! I have enjoyed working out in the 5:45 morning class as it's fun and challenging at the same time. As I see the results it keeps me motivated to work out even more. I have greater self esteem, I am stronger and the most important to me, I'm more energized! Also, working out with my mom has brought us closer together. I have gotten more out of joining Conca Sports and Fitness than I would going to a regular gym.
Sharon Ritter (Agawam, MA)
I was the first client to join Conca Sport and Fitness in January of 2010, and I am so glad I did! I've lost 31 lbs thus far, several inches and as a result I feel so much better mentally and physically. Although it was tough to get up some mornings for the 5:45am class, the group was very motivating! Steve has been a great coach and motivator. Thanks to him the workouts have been a success for me and I look forward to a new and challenging workout every week.
Allison Lyons (West Springfield, MA)
Before coming to Conca Sport and Fitness I dreaded working out and made every excuse not to go to the gym. After my first session with Steve and Julia I was hooked! Not only have I lost over 20 inches and dropped a pant size, but i have toned and gained muscle all over my body. Over the past year Steve and Julia have given me the training and fitness tools I needed to regain my confidence that I had lost. I am beyond pleased with the service I receive at Conca and the training staff is remarkable! I am so glad I made the decision to get my health and strength back, and I would not have been able to achieve that without my friends at Conca!!! Thanks Steve and Julia!.
Jody Gallant (West Springfield, MA)
I went to Conca Sport and Fitness six months ago looking for help in losing the weight I'd gained over the previous year and hoping to gain the knowledge needed to keep the weight off and prepare me for a slowing metabolism as I age. I've never been one to initiate exercise, and I tend to avoid big gyms at all costs. I knew I would need some one-on-one attention to jump start my new life. Julia has far exceeded my expectations as a trainer. From the beginning she created a plan specific to my needs and changes the plan frequently, which is a perfect remedy for my pension for boredom. I always look forward to the workouts and thank her at the end of each one. The workouts are never easy, but they're also never anything I can't complete. When I'm struggling to finish an exercise, Julia can sense it and throws out words of encouragement. When I was having problems with one of my shoulder, she modified the workouts to compensate for the weakness. When I was going through a lot of stress at work, she gave me a couple of light workouts with emphasis on being calm. I don't have to ask for these things; Julia uses her intuition, knowledge, and experience to address my needs. I hadn't planned on getting one-on-one training for more than a few months, but the weight is coming off and Julia's motivation keeps me coming back. She's got me doing things I never thought I was physically capable of doing. She helped me prepare for a military style 5k obstacle course I ran last month, and I'm sure I wouldn't have made it through without the preparation. She was even there to cheer me on along with her friends. I feel healthier, stronger, and more aware of my personal well-being now. I can't thank Julia enough and I look forward to my next butt whoopin'!
Susan Albertson (West Springfield, MA)
I was out walking one Sunday morning and stopped into Conca Sport & Fitness to see what it was all about. Steve couldn't have been nicer, explaining his philosophy and how his programs work. We setup a time for me to come back and have my assessment done later that evening. I signed up and have been with Conca ever since. In that time, I've lost 24 lbs, gained muscle, coordination and stamina. These are some of the toughest but most rewarding workouts I've ever done. You really get a feeling of accomplishment from each class. I like that they are fast and but so challenging. You really maximize your time. Steve also takes the time to focus on the nutrition aspect. I would recommend Steve & Conca Sport & Fitness to anyone, new to exercise or any level.
Williams (Vice President - LPL Financial Chicopee, MA)
I first came to Steve to help in the rehabilitation of a former high school and college athlete who at 60 yrs old, had sustained chronic pain from football injuries and gained 75 lbs since leaving my teaching and coaching career in 1982. In 6 months, because of your coaching and nutritional guidance, I lost 40 lbs. I'm relatively pain free. My goal will be to lose another 35 pounds under your program you have established for me. I am confident that my goal will be attained over the next 6 months. I continually look forward to my three day per week workouts!
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About Us
Conca Sport and Fitness is a premier sports performance company dedicated to enhancing athletic ability and reducing injury potential through training programs based on the most current strength and conditioning research. We offer a unique approach in athletic development for individuals, students, groups, and teams. Conca Sport and Fitness offers the most comprehensive performance enhancement training, including professional coaching in movement training, injury prevention, linear and lateral speed development, foot speed and agility, explosive power development, proper weight training techniques, and functional strength training, all designed to improve performance.