Sound familiar? If you think the new year is the best time to get into some fitness you may be right. If you ask us we will say the best time is now! But we are a little biased. Or is it because we know that the longer you wait the harder it could be. Consider this, breaking habits, good or bad, takes at least 30 days for most people. Add to that the fact that we will have to approach one habit at a time in order to NOT overwhelm you. We are now possibly talking about a six month commitment! Seems daunting right? Well without help it can be–the good thing is that you have us! We make this stuff simple, and accessible.
The hardest part about our job is forcing you to be disciplined. Sure it seems like that would be easy–being here whenever you need us as early as 5:00am till 9:00 at night. And that’s for the people that actually show up! Plus being energetic and informative with every client during our work and that takes a lot of discipline. Do we still have a lot to learn? Yes! We continue in our education for you, because we want you to have the best understanding of what we want you to do. We only have one hour to give you the best workout possible and motivate you to not fail with food when you are not here. Sometimes it’s a wonder it works at all…
If you want a new you, remember these keys to success.
1. Discipline
2. Research
3. Commitment
4. Willingness to surrender your pride
5. Honesty
We will give the foundations of nutrition and slowly feed you more information as we feel you are understanding it. I want you to succeed! That means in 3-6 months you just need me to give you the best work out I can while you teach others all that you’ve learned from us.
In our effort to keep fitness interesting–as well as get you the best results in town, we are introducing a new class: Better Bodies Workshop! This is a cross between a nutrition/weight loss workshop and “boot camp” style fitness. Bringing the 2 together will ensure the best results you can get anywhere, hands down.
We are going to take our fitness up a notch while delivering solid, reliable nutrition education. Better Bodies Workshop will work side by side with our already in progress boot camps with one day a week dedicated to nutrition. In addition, we will be adding new class times for everyone. Better Bodies Workshop will track your results once a week as well as give you homework based upon your nutrition education.
Better Bodies Workshop will begin on January 9, 2012, with new times for boot camp that will fit your schedule… dare I say better! Let us know if you would like more information or if you would like to sign up before the new year and receive the end of the year discount that includes a discount smoothie card! It will be a renewable six week commitment and is geared to be at least three days a week.
Times are:
Monday, Wednesday, Friday at 8:00am OR
Tuesday, Thursday at 7:00am and Saturday at 8:00am
We are proud to share with you that we have formed a partnership in whole health with a great chiropractor and fellow holistic health provider. Dr. Chad McClellan has become our chiropractor of choice here at LFA. He will guide you in your pursuit of your goals. We are very excited about having him, we hope you are to.
Dr. Chad McClellan is committed to helping families in the community experience improved health and vitality. He speaks regularly to local schools, businesses, and organizations on health, wellness, and safety topics. He enjoys educating others on how to manage stress better, how to prevent injury in the workplace and at home, and how to maintain peak performance in all facets of life. His mission is to empower as many people as possible to experience their optimal health potential through genuine care and education.
Dr. McClellan graduated from the University of Tennessee, Knoxville in 1991 with a Bachelor of Arts degree in Psychology. He received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1998. Specializing in family wellness care and sports injuries, Dr. McClellan is the managing partner of Chiropractic Nashville with his wife.
Dr. McClellan was recently named by Elite Racing as Associate Medical Director for the Country Music Marathon admitting him, as the first and only chiropractor, into the International Marathon Medical Directors Association. He was the chiropractor for Nashville’s Olympic-hopeful swimmers for the 2004 summer games in Athens. He is a member of the Tennessee Chiropractic Association (TCA), who recently honored him with the Young Chiropractor of the Year Award.
Dr. McClellan lives in Spring Hill with his wife, Jennifer, and their three boys, Mac, Boone, and Creed. He enjoys boating, running, traveling, and spending time with his family.
We hope you had a Happy Thanksgiving and in honor of it, we are offering some killer deals on fitness!
We’ve got Personal Training at 60% off, Gift Certificates at 25% off, buy 3 months of Boot Camp and get another for $50, 33% off all 12 Weeks To Life packages, free R.E.A.C.H. with Boxing Fusion, and $10 off the Healing Foods Workshop! (Oh yeah, and FREE shipping and a great deal on Vitamix as well).
If you have ever wanted to try out personal training, or if you are a current client of LFA and you want to add another day to your fitness schedule–$15 fitness fun-days are for you!
Fitness Fun-days will be at different times selected by us. Sign up below for email notifications of when they are occurring–Once we have your email address we can give you a 5 day notice so you can get in before the day “books” out. Once you get notified, you can book anytime between 6:00am-7:00pm with any trainer you want! Bring your $15, check or any major credit or debit card and we will give you the best $15 you have ever had!
The only catch is that you need to be willing to work out in a group–it’s that easy. (although it’s highly likely you will be by yourself)
Need a timeline? Have a goal to hit? Is your gym membership sitting there costing you money?
If this is you then you should check out our new 12 Weeks To Life program! It’s different because we will customize your fitness by using a mixture of classes, personal training, cooking classes and nutrition consultations–giving you all the tools you need and meeting you where you are with your budget. There’s something for everyone!
The BRONZE plan starts at $540 (or $180 per month eft)
This includes unlimited boot camp and 3 nutrition consultations plus unlimited online support. No more grabbing at straws when it’s time for dinner. You will be given clear direction from a caring staff as you get the best work out in town!
The SILVER plan starts at $900 (or $300 per month eft)
Combining personal training with boot camp will give you the flexibility you want while surrounding you with like-minded people after similar goals. This program is good for those that have limited mobility or need physical therapy style workouts. Throw in 3 nutrition consultations for $150 and be certain you will reach your goals! This also includes unlimited online support.
Go GOLD! Starts at $1220 (or $406.67 per month eft)
This is for those of you that prefer more privacy or exclusivity–or maybe you just don’t want anyone getting in your way and slowing you down (that’s it!). We can help you achieve your goals in a private setting with a competent personal trainer. This plan also gets you 4 nutrition consultations that WILL educate you on getting to your results faster and how to keep your results for life! Add 2 cooking classes or unlimited boot camp for a month for $100 extra!
Platinum plan $3180 (or $1060 per month eft)
Platinum is for those with a tougher deadline or are in need of more intensive care. As we strive to give all our clients equal care this takes it up a notch providing these services:
Personal training 3 x’s a week
Unlimited boot camp
3 nutrition consultations
2 grocery store field trips
2 cooking classes
Unlimited online support
No matter what your goals or your budget are, we can customize any one of these plans to any body type out there. If you have the work ethic and some time to dedicate to this we can help. You need to make your health the priority at some point–do it now before it’s a prescription from a doctor later!
To read about our recent 12 Weeks To Lifer please check out Mark’s blog.
Recently I had the opportunity to attend and receive my class 1-2 CKM certification. It was one of the toughest things if not THE toughest thing I have ever done. It was a physical and mental test of will and strength which made me reflective on my strength and what it’s good for. It also made me even more appreciative of my life, wife, family and this business. Why? Because there are guys and girls out there using this training to defend this country, high profile clients, families and themselves everyday–they put their life on it, and that was eye opening for me. My 4 day certification process began with some formalities such as learning what it feels like to pass out, and, just in case you don’t know–not that good. Moving on from there I learned how to get out of standing choke holds, how to strike in your escape and how to do it all efficiently.
Day 2 started out with a warm up and review of the previous day’s work. We quickly moved on into ground work like: ground survival, grappling escapes, and how to guard yourself from deadly blows to the head. What does a blow to the head feel like? BAD! After my new lump was added to my ringing head I got to feel what it’s like to take full punches to the stomach (8) and open hand slaps to the face (8). New perspective was gained–as well as a new headache that lasted the duration of the training. We moved on to gun disarming and defense–this was a good time. Taking a gun is only a portion of what I learned, I also learned about the psychology of a gunmen–how to not make him nervous and how to not give away your intentions to turn the tables. It was eye opening as well as a long day, learning these things without any breaks may actually have been a good idea. My notes were benefitted by the experiences that I witnessed, some stories that were told, and information from the very knowledgeable, but equally punishing instructor.
Day 3 started much like the others, warm up and review, but unlike the other days I’m in a new place both physically and mentally. After having some sense beat into me, or out of me depending on your view, I was now really more cautious of the instructor and the craziness that we were subjected to. All the while he assured me that this was a laid back class–more so than the others. I felt like it could be way more laid back, I mean who needs to suffer through so many beatings? If you guessed that I did, you are right! Because after the review of gun training, learning some break falls, striking and kick defense as well as offense, it was time for the knife…
Knife training seemed simple enough, and for some reason I thought that guns were way worse than knives. I soon learned that that was incorrect. For instance, a knife can cut like a pen can write, endlessly. That means how ever you can think about it a knife can cut you, any combination. I learned to respect the knife after being attacked by my instructor and left with slice marks from what I thought was a plastic/rubber knife, it sure felt like a real one. If you would have seen my neck and stomach you would have thought that I had been attacked by a real knife. I learned a lot to say the least.
Day 4 was crazy stressful, as I had my test and what I was told would be a suicide mission. If that wasn’t enough, I was in a lot of pain from defending myself the day before. My body looked like I just played shirtless paintball. My wrists were swollen and very tender, but that aside I had to get back to the knife review which was really painful on my wrists. After my test and surprise attacks by 3 guys with weapons for 7 minutes I found myself in a workout session that was vomit inducing–thankfully I didn’t–I wish I could say the same about one of the other guys. Then we topped it all off with more slaps to the face (20) and more punches to the stomach (20). After all that I passed the test and am now certified as an instructor of CKM, which is different from traditional Krav Maga in the sense that it’s always being bettered with elements of other fighting systems as well as evolved in the sense that if something doesn’t work it’s changed or taken out all together. It is, in my opinion, the best reality based tactical self defense/military training out there. If you want to know more or would like to get busy training let us know.
FORWARD is a new running class that will run once a week for 8 weeks that will be offered here at Life Fitness Academy 10/13/11. Ashley will draw from her experience running NCAA track and field to improve form, speed and endurance. Classes will feature drills, strength training and, you guessed it, running! Some days will be short speed work and sprints and other days will focus on longer endurance runs. Running is a great workout and an easy and effective way to lose weight and get in shape. Whether you want to take up 5ks, marathons or just race your friends (or kids) in the yard, this is the class for you! This class will be an effective way to keep your body up and running through the fall, the best time to run. Get moving FORWARD in your life one quick step at a time.
Early registration is open now–get all 8 weeks for $189. As of 10/10/11 the price will go up to $199. Get in and get your run on! Contact us to schedule or with any questions.
Last week, I talked about the importance of fats to transport vitamins, minerals and antioxidants to your cells. This time, I’ll be sharing a way and get these nutrients: with kale! I’ll even tell you a scrumptious way to eat it.
Kale is not a very common vegetable in most people’s diets, but it should be. It is a dark leafy green that is one of the most nutrient-dense vegetables out there. It is a wonderful anti-oxidant and anti-inflammatory food. It is not a new or exotic vegetable. It has been in the same form for over 2,000 years. Records exist of Greeks and Romans eating kale.
It has a high content of calcium, vitamin C, vitamin B6, folic acid, vitamin A (in the form of beta-carotene), vitamin K, potassium, manganese, copper and the plant form of omega-3 fatty acids (alpha-linolenic acid). In addition to the carotenoid beta-carotene, kale contains other very important carotenoid molecules called lutein and zeaxanthin and a variety of others.
Extensive research is being done with kale in cancer prevention and treatment because of its anti-oxidants, mainly the carotenoids and flavonoids. Specifically lutein and beta-carotene are the antioxidants that are so beneficial because they work to protect against oxidative stress in the body. Oxidative stress is what happens when oxygen is not properly used by cells, and it can cause cataracts, atherosclerosis, chronic obstructive pulmonary disease (COPD) and of course, cancer. These antioxidants are prime examples of what fight the free radicals running rampant in our bodies.
So how do you prepare kale? I’ve seen tasty kale salads, which can just be a nice change from spinach and lettuce. However, it does sometimes have a kind of bitter flavor, so a lot of people don’t like it raw. I have found the most enjoyable form of it is kale chips! It’s so easy to prepare and really and truly delicious!
The stem is pretty tough, so pull the leaves off of it and tear them into smaller pieces, not tiny, though. Spread them out on a baking sheet and drizzle melted coconut oil over the leaves. Lastly, sprinkle them with sea salt and stir them around to coat them evenly (if you’re a little OCD like me). Then pop them into the oven at 375 degrees for about 15 minutes. Oven times and crispness preferences differ, so just watch them. You want them to be crunchy and dark green in color. I usually let the edges turn black so I know they will be crispy. If you’re feeling really adventurous try sprinkling some garlic powder on them before you cook them. Everyone I’ve made them for are amazed at how good they taste. What a nice surprise–enjoying healthy green food! Another easy way to include kale is to throw a leaf in your smoothie. Be sure to include plenty of berries so you don’t get a bitter smoothie, and blend really well or you’ll get kale chunks in your teeth!
That’s right everyone it’s time for our first annual LFA Olympics! This is where your training pays off as you try to beat your trainers and other LFA’ers for prizes and bragging rights. There will be something for everyone at our olympics: speed, agility, balance, strength and over all good looks! Just kidding on the last one…
You will be given a score card where you can keep track of your points for prizes that include:
-Gift Certificates
-Personal training
-CASH!
Even if you don’t win a prize, you are likely to beat your trainer in something–that much is for sure! There will be a $5 registration fee for all participants that will be due on Wednesday, September 21 (9/21/11). If you’d like to spectate you can do that while you enjoy some refreshments all for free! If you would like to donate a prize for your entry that is much appreciated.
The LFA Olympics are set to take place on September 24, 2011 from 12:00-3:00pm. Contact us with any questions. Hope to see you there!
