Member Spotlight
Heman Mills A.K.A. (Hink)
|
|
"I’m living my life to the fittest! For Haela and Parker Mills. As I got older, I realized that if I kept living unhealthy that my chances of passing away before I could see my children graduate college or have babies of their own would lessen. My family deserves the best version of me that I can give them. My wife has been one of my biggest supporters in this journey. She cooks good, healthy food for us and helps to set aside time for my workouts."
Hink has been a member of LIFT for two years. He usually gets his workouts done in the morning time before starting a long day at work. He always comes in with such a big smile on his face and always has time to stop and share some of his joy with the staff.
|
|
As we say goodbye to 2021 and hello to 2022, I think that most of us naturally tend to reflect on the past year and see the New Year as an opportunity to start fresh. Of course, some of the most popular resolutions are doing more exercise, losing weight, and eating healthier. It is probably no surprise, that by mid-January, more than 80% of the population will have already given up. Knowing these statistics, should we just resolve to not make those resolutions?
If the past two years have taught us anything, I think that they have taught us resilience. 2020 was the year that I would turn 50 years old and what better way to mark the occasion than to sign up for a half-ironman triathlon that would happen literally on my 50th birthday. After hiring a coach and training for a year, you guessed it (because of Covid), the race was postponed until the following year. For me, sure, it was a disappointment, but also a blessing because I probably would have drowned… swimming is certainly not my strong suit. I had another year to work on my swimming and the race would occur the day before my 51st birthday, so it would still be a milestone achievement!
So, I trained another year. I swam, I ran, I cycled. Lots of days, I didn’t feel like it, but I would make sure that I completed my plan. I also had some amazing training partners and coaches that helped with accountability. Some days I would complete a hard training block and think, “that was so hard, how in the world am I going to go harder, longer, faster next week?”, but I did and I celebrated. I overcame my fear of open water swimming. On my first short triathlon, I swam out just a few feet and had a full-on- panic attack. I hung on to the rescue boat for what seemed like an eternity contemplating the Big Quit, but I knew that I would never forgive myself and I would never regain my self-confidence if I gave into my fear on that day, so I pulled myself together and I did it and I celebrated.
Finally, on Oct 2, 2021, I swam 1.2 miles, cycled 56 miles, and ran 13.1 miles and I celebrated. I celebrated with friends and coaches and I tell the story to share just a little bit about the process and hopefully encourage others to set goals and offer up what I found to be some key things that I learned along the way.
- Whatever the resolution, be sure that it is of deep importance to you and know your reason. Will your life truly be better for it? If one of your goals is centered around your health, then it is very likely that it is worth your investment. It is also very likely that anything worth working for is not going to be easy. DON’T BE AFRAID TO DO HARD THINGS!
- Set specific goals. Keep your list short. Try to accomplish 10 new things in a year and you are likely to get overwhelmed and just abandon the entire list. The more realistic, the more likely you are to achieve your resolutions. Be sure your goals are measurable and time-sensitive. Is it realistic to set a goal to lose 100 lbs in 3 months? No. Is it realistic to set a goal to lose 100 lbs in a year? Absolutely! In order to reach that big goal, it is necessary to set short-term goals that are going to get you there.
- Make a plan, make sure it’s realistic, write it down, and review it daily. Be sure to factor in life… family, work, and other obligations. Be sure to factor out things that aren’t really adding value to your life if necessary. It is okay to enjoy a little TV or social media, but if it is taking away time better spent on working toward your goal, make the trade.
- Work your plan. Put it on your schedule and stick to it. Even the most dedicated do not rely on sheer willpower. In the context of exercise or eating a healthy meal, there will be days (probably many) when you just don’t feel like it. Again… if it’s on your schedule, treat it like any other important appointment. Ladies, would you skip a hair appointment? Doubtful! Men, would you decide to just sleep in the first day of deer season? Probably not! Don’t wait to be motivated, start choosing to be disciplined.
“When you look at people who are successful, you will find that they aren't the people who are motivated but have consistency in their motivation.”-Arsene Wenger
- Plan for life. You will get sidelined. You will have setbacks. Reaching a goal is rarely a linear progression. Be grateful for your failures. It’s where learning and growth happen. When you get sidelined, be sure to get right back on the path to your goal.
“You always pass failure on your way to success.”
-Mickey Rooney
- Encourage others and let yourself be encouraged. Find an accountability partner. It might be a best friend, your spouse, a coach, a personal trainer, the members in your cycle class, or a running group. Find your people. Encourage others and let yourself be encouraged. It can be the one thing that keeps you going when it’s just not your day.
- Celebrate the victories, big and small. Setting those short-term goals makes those big goals achievable, but it also gives you something to celebrate along the way!
If you have ever fallen into that category of New Year’s quitters, you don’t have to be in that group again. You can absolutely be one of the few who can see your resolution come to fruition. I believe that when we choose to do hard things, it better equips us to do endure those hard things that are given to us as life happens.
Set your goals, make your plan, work your plan, fail, learn from your failures, get up the next day and work your plan, encourage and be encouraged, celebrate big… then Do the Next Hard Thing!
We are rooting for you at LIFT!
Miki Martin, PT
Director LIFT Wellness Center
|
|
Entree of the Month!
Receive 10% off every Sausage & Potato in Gravy entree purchased during the month of January
|
Chris is a teacher at the Academic Academy at Northeast Middle in Jackson, TN. He teaches 8th-grade math and high school level Algebra 1; he is also the boys and girls Cross country coach. Chris is an adjunct faculty member at Union University in the School of Education and teaches four courses throughout the year. In the summer season, he teaches swim lessons and manages the family business at Carmichael Swim School. Chris is a father of four children, including an adopted son from China. Chris and his wife have been married for 22 years. He enjoys cooking, baking, grilling/smoking foods, gardening, yard work, singing/guitar, outdoor activities, and cheering for his kids at their athletic events.
When asked "Why did you join the HMR Program?":
"My wife suggested it to me and I had seen advertisements when I was exercising at the Lift. When I inquired about the program, Eden was extremely helpful at the front desk and Andrea was very supportive that I could reach my weight loss goal once I contacted her. Both Andrea and Kerri made the program become easy to participate in and have always been helpful to me, supportive of me, and focused on getting each of us in the program to meet our goals."
"My favorite thing about the HMR program is that I can eat as many fruits and vegetables as I desire and even have another entree or shake beyond the minimum prescription if I am hungry and need to feel satisfied. Even eating more food, I have continued to lose weight! HMR recipes are easy to make or I can create my own combinations of healthy entrees, fruits, and vegetables. I enjoy cooking and trying to create interesting flavors with the prescribed foods in the program."
Congratulations on your success!!
We are SO proud of YOU!!
|
|
WHY FAST WEIGHT LOSS WORKS
HMR programs help individuals achieve fast weight loss in a livable way by encouraging people to eat more and stay satisfied, which makes it easier to stick to the program in the short-term, and over the long haul.
According to LIFT Weight Management and LIFT Wellness Center Director, Miki Martin, "Losing weight quickly is incredibly motivating. It can help people stick with their diet longer, which is especially important if you have a lot of weight to lose. Many of our clients have 30, 40, even 100 or more pounds to lose, so fast weight loss is important to keep up momentum." Miki also adds, " It's a common misconception that fast weight loss isn't healthy or sustainable, and that it will lead to weight regain. That is simply not true. Studies have shown that following a lifestyle- change program that promotes fast initial weight loss is associated with better long-term success.
HMR focuses on three skill areas critical for weight-loss and weight maintenance:
- How to make healthier food choices
- How to eat more fruits and vegetables
- How to increase physical activity
Research has shown that practicing these skills may also help reduce the risk factors for the development of heart disease, stroke, diabetes, some types of cancer, and other chronic diseases.
|
Sheet Pan Sausage and Veggies |
INGREDIENTS
- 1 HMR Sausage and Potato in Gravy Entree
- 1 cup cubed sweet potato
- 1/2 cup sliced mushrooms
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped yellow bell pepper
- 1/2 avocado
- optional: fat-free sour cream, diced green onion, and chili flakes
DIRECTIONS
1. Preheat oven to 425 degrees.
2. Add cut vegetables to sheet pan and sprinkle with salt, pepper, and chili flakes.
3. Cook for 20-30 minutes, or until vegetables are crispy.
4. Heat entree according to package and mix with cooked vegetables.
5. Top with avocado, fat-free sour cream, and diced green onion.
|
|
Thanks to all of those that completed the 12 Days of FITMAS Challenge.
Everyone that logged 12 or more workouts during the challenge was entered into a drawing.
Winner chosen by randomizer:
Melanie Melton
Melanie, you won a
$25 LIFT gift card!
|
|
|
Your first class is always FREE, come try us out!
Unlimited Classes
Cost: $55 per month (LIFT Wellness Center Membership required)
Fundamentals: $50 (one-time introductory class)
We are offering Fundamentals courses to help you understand the basics. Whether you're new to functional training and CrossFit, or an experienced lifter, it is always good to take a day to revisit the basics.
Fundamentals Courses ($50) offered the last Saturday of every month
11:00 AM-1:00 PM
2 hour course with a WOD demonstration
|
|
New Year's Day CF LWC OPEN WOD!
Our OPEN WODs are a chance for our membership community at LIFT and also the community to come try out CrossFit LWC!
Stay tuned for our next OPEN WOD!
|
|
Clayton Parker
I started CrossFit in Oct of 2020 not really sure what to expect. In my mind, I had this idea that it was just about trying to throw around as much weight as you possibly could without much form or technique to consider. That couldn’t be further from the truth at CF LWC. Blake and Chelsea do a phenomenal job of teaching new lifts and making sure your form is correct before you start increasing your weights. They both are great at answering any questions any of us members may have about the WOD or things we can do on our own to increase all aspects of our fitness.
I have been working out since I was a freshman in high school, but a lot of CF was new to me. Over the past year, I’ve seen my numbers in bench press, squat, and deadlift all go up by at least 30-50 lbs. I have also learned several Olympic lifts such as power cleans and snatches.
Throughout my time in CF LWC I’ve learned skills that I thought I never would be able to get such as double unders with the jump rope, overhead squats, and bar muscle-ups. Each day is a challenge in our class but it’s also an opportunity to become a better version of ourselves. I encourage everyone to try out CrossFit LWC!
Clayton, we are so proud of your success and that you have accomplished so much by trying something new!
|
|
|
|
|
|
CF LWC Referral Program
Refer a friend and earn your next month's dues free! At CF LWC, we love community and sharing our fitness journey with one another so why not workout with your friends. The highest compliment that you can pay us is referring a friend or family member to CF LWC. So, we’ve decided we’d love to give back to our community for making it what it is.
|
|
How to participate
- Bring a friend to a free class (guests must sign a guest waiver at the front desk. Guests may use one of your FREE 3 guest passes per year once per person; otherwise, there is a day pass fee for guests).
- When he/she fills out the CF LWC Enrollment form, have them include your name in the “Referred by” section to receive credit for your next month's dues.
From 5:30pm-7:00pm, the back half of the gym and equipment is reserved for the CrossFit LWC Classes
|
|
300 club is based on the number of check-ins, members have each year.
We are super proud of the dedication of our 300 club Members!
|
|
Eden Jones
Eden Jones has been a Member Services Associate here at LIFT since February 2021. She is originally from Indiana but grew up in Chester County, Tennessee.
One day Eden stopped in LIFT just to see if we were hiring. Ever since, Eden has found a new passion for the health and fitness industry and says the job couldn’t be more perfect for her. She is a huge people person so she loves interacting with members and guests and helping them reach their goals. In her spare time, she loves spending time with family and friends and completing Sudoku puzzles.
Thank you Eden for all you do to brighten our members’ day with your smile when they come through the doors. We are glad you are a part of the team!
|
|
LIFT Cafe is open the same hours LIFT Wellness Center is open!
- Monday-Thursday 5am-9pm
- Friday 5am-8pm
- Saturday 7am-5pm
- Sunday 11am-5pm
If you do not see a staff person behind the Cafe, please see the front desk staff!
Every day is a perfect day to try out a healthy & filling smoothie, Clean Eatz meal, fresh hot coffee, or a LIFTed tea at LIFT Cafe!
Come see us today!
|
|
Smoothie flavor of the month:
Goal Buster
|
Special for January
$1 off Flavor of the Month Smoothie on Fridays
Our smoothies contain REAL crushed fruit, No HFCS, no artificial ingredients, and are 100% Gluten Free! Fruit sugar is gentler on the body than other sugars and causes less of a blood sugar spike. With 20 grams of protein and a variety of nutritional boosts, including Stay Full, Trim and Tone, Boost Immunity, Veggie Boost, Build Muscle, Burn and Build, and Antioxidant Stacks, you can customize your smoothie. Your smoothies can serve as a full meal, pre- workout meal, post-workout meal, or quick energy to meet YOUR needs!
We will be proudly serving Bongo Java Coffee from Bongo Java Roasting Co. , Nashville's only certified organic coffee company, with menu items such as lattes, cappuccinos, cold beverages, etc!
|
|
|
|
Another year, another round of New Years Resolutions. Make this the year you stick to it! One study found that people who make resolutions are ten times more likely to create behavior change than those who didn’t make a resolution at all, even if they don’t completely meet their goal. Here are five things you can do to be as successful as you can be this year.
- Be as specific as you can- instead of choosing “lose weight” or “get in shape” choose a specific amount of weight you would like to lose, or an event like a 5K or half marathon that you would like to participate in.
- Focus on one goal at a time- focusing on just one resolution and putting more of your time and energy into that one resolution will make you more successful than being spread too thin by multiple resolutions. If you have a large goal, focus on the first step, then the next step. This is more helpful because you are less likely to get overwhelmed by the enormity of the big goal.
- Make a plan- you don’t have to start working on your resolution on January 1st. In fact, it’s better if you wait a few days and really think through and plan how you are going to make this change. This is a great time to think through potential challenges. What happens when you just can’t seem to get out of bed in the morning to go to the gym? What will you do when a very busy day gets the best of you and you don’t have anything ready for dinner?
- Slow and steady wins the race- although a restrictive diet might help you lose weight quickly, is it sustainable to keep eating that way through the rest of the year? A slower, but more sustainable way of losing weight or eating healthier may start with adding vegetables into your diet twice a day. After you feel confident with that you can focus on increasing water intake. After that, you could try incorporating more whole grains. If activity is your goal, slowly building up to longer and more frequent workouts can help prevent burnout and injury.
- Try something new- if your resolution is always the same, try to mix it up this year. The more you have tried and failed to meet a resolution, you start to doubt yourself. If you are set on that same old resolution though, take a deeper look into why you want to achieve that resolution and what has stopped you in the past. What strategies worked and what didn’t?
Is your resolution to cook more at home, eat healthier, or lose weight? Try these balanced breakfast burritos! They are a great and tasty way to get veggies in your breakfast and can be eaten fresh or you can freeze them for later!
|
|
Thank you for your feedback!
Group Exercise Survey results are in and here is what we learned:
Requests for more classes
Did you know that we offer around 60 classes/week here at LIFT Wellness Center? Although we would love to offer even more, we do have a limited number of resources. We are working very diligently and continue to monitor class attendance to make sure that we make the very best use of our resources, allowing us to offer a variety of classes that benefit the majority of our membership. In order to use our resources most wisely, classes must average 6 members to be kept on the schedule. If a class is offered between 4:30p-6:30p, the minimum average attendance is 10 members. Classes that do not meet that average may be subject to a change in class format, instructor, or time/day, or removal from schedule.
More variety at each time slot
BIG ANNOUNCEMENT- Beginning March, we will be changing from a monthly schedule to seasonal schedules (example: spring schedule: March-May & summer schedule: June- August). Here are some of the benefits that LIFT will gain from a seasonal schedule:
· Given that we are working with only around 60 classes/week, we can add variety to our schedule by making slight changes quarter to quarter. For example, Friday 5:30a M.E.L.T. could rotate between M.E.L.T. for 1 quarter/seasonal schedule and Chisel for the next and so on.
· Minimal changes to our schedule month-to-month, but rather most changes (if necessary) occurring quarterly
More evening classes for those who want to attend a class after work
We are working to expand our offerings at 5:30p and 6:30p. Beginning January, we will be offering these new classes: Monday 6:30p Upper Body Burn, Tuesday 5:30p Pilates, Tuesday 6:30p STRONG, and Wednesday 5:30p Body Sculpt.
See our schedule for all that is offered at 5:30p and 6:30p.
HIIT/Bootcamp type class offered early morning and evening
Beginning January, Olivia will be teaching H.I.I.T. on Tuesday mornings from 6:15a-7a in Studio 1 and Thursday’s 5p-5:55p on the basketball court. Shon will also be teaching STRONG on Tuesdays at 6:30 pm which is a H.I.I.T. style class paired with fun music.
Communication of substitute instructors
When a substitute instructor is arranged ahead of time, we will do our best to update the instructor subbing on our LIFT app and website. Note: last-minute substitutions may not be reflected in-app/website.
Be more direct with class names
We will gradually be working to use more descriptive names for our classes so that there is no guessing or wondering what the class entails. We are beginning with our aqua classes. You will now see Aqua Cardio, Aqua Strength, Aqua Fit (both cardio and strength), Aqua Yoga, and Aqua Zumba.
Did you know?
· All of our Group Exercise classes are included in your membership. All you have to do is show up! Instructors arrive to class early to greet new participants and answer any questions you may have.
· We HATE canceling classes! We cancel classes when the average attendance drops below 6 members or 10 members if the class is offered between 4:30p-6:30p.
· Our instructors are required to hold NCCA accredited certifications or a healthcare license as well as specialty certifications if applicable (example: 200 hr Yoga, Indoor Cycling, Pilates). Our instructors put in a lot of time and effort to deliver you high-quality classes!
Thank you for choosing LIFT Wellness Center and for utilizing Group Exercise. We are so grateful for all of our members and strive to do our best to serve our community as a whole. Unfortunately, there is no way to meet every request; however, we take every request/feedback into consideration when deciding how to best use our resources.
Thank you again for choosing LIFT Group Exercise!
|
|
January Saturday Series – Intro/Beginner Classes
9:30 AM in Studio 2
One time class where we will break down the basics and teach correct form
1/8 – Intro to Yoga with Keith
1/15 – Intro to Zumba with Toni
1/22 – Intro to Step with Rachel
1/29 – Intro to Body Sculpt with Tosha
January Schedule Changes:
- Monday 6:30p Upper Body Burn added
- Tuesday 6:15a Overdrive changes to H.I.I.T.
- Tuesday 9:30a Chisel changes to Upper Body Burn
- Tuesday 5:30p Pilates added
- Tuesday 6:30p STRONG added
- Wednesday 5:30p Restorative Yoga removed
- Wednesday 5:00p Cycle/Core removed
- Wednesday 5:30p Body Sculpt added
- Thursday 10:30a Gentle Kick/Step removed
- Thursday 5:00p Overdrive changes to H.I.I.T.
- Thursday 5:30p Aqua Fit Removed
- Friday 6:30a Aqua Fit changes to 6:15a
|
|
Basketball Play & Shooting
- Covid restrictions are no longer in effect.
- Half-court play and shooting is allowed during the times when there is no scheduled activities on the EAST side of the gym.
- Restricted to Members only
- Members must have a BLUE armband ON from the front desk to be able to play.
NO basketball during these times.
Monday
- 5:30am-6:30am
- 10:00am-11:00am
- 12:00pm-1:00pm
- 5:30pm-6:30pm
Tuesday
- 5:30am-6:30am
- 10:00am-11:00am
- 12:00pm-1:00pm
- 5:30pm-7:00pm
Wednesday
- 5:30am-6:30am
- 5:30pm-6:30pm
Thursday
- 5:30am-6:30am
- 10:00am-11:00am
- 12:00pm-1:00pm
- 4:50pm-7:00pm
Friday
- 5:30am-6:30am
- 10:00am-11:00am
- 12:00pm-1:00pm
Saturday
- 7:00am-8:00am
- 9:00am-11:00am
|
|
Sassafras offers all LIFT Wellness Center Members 10% off purchases!
All you have to do is show your scan tag receive 10% off your purchase.
Try out their new activewear!
|
|
Grubb's is offering LIFT Wellness Center Members TRIPLE Loyalty points! All you have to do is go by Grubb's, show your scan tag or app scan bar code to be added into their system to get triple loyalty points!
Points accrue on every purchase, they never expire and it's FREE! Stop by to Sign up today!
|
|
Blacksmith offers all LIFT Wellness Center Members 10% off purchases!
*excluding alcohol*
All you have to do is show your scan tag to your waitress to receive 10% off your order.
|
|
|
|
|
|
|
