TEMPLE FITNESS GROUP AND PERSONAL TRAINING STUDIO ONLY!

July 24, 2017 By templefitnessfranklin

KNOW ANYONE THAT WANTS TO COMPETE OR JUST HAVE THE BEST BODY THEY EVER HAD. WE OFFER MACRO COACHING AND BIKINI PREP. NONE OF THESE GIRLS LOOKED THIS PRIOR TO TRAINING. IT IS AMAZING WHAT YOU CAN TRANSFORM INTO.

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP FLEXOR WORK/FOAM ROLL GLUTES AND BACK

MUSCULAR STRENGTH –

BACK SQUAT 3 X 1 @ 95%

STEP UPS ON BENCH -3 X 5 EACH LEG WEIGHTED YOU GUESSED HEAVY WATCH YOUR ANKLES ON THE STEP DOWN.

PARTNER HAM CURLS – 3 X 8

METABOLIC CONDITIONING – 20 MINUTE PARTNER WOD (TIME PERMITTING)

20 X SUMO DEADLIFT HIGH PULL, 20 BOX JUMPS , 20 BURPEES

30 X SUMO DEADLIFT HIGH PULL, 30 BOX JUMPS, 30 BURPEES

40 X SUMO DEADLIFT HIGH PULL, 40 BOX JUMPS, 40 BURPEES

50 X SUMO DEADLIFT

STRETCH/COOL DOWN –

July 21, 2017 By templefitnessfranklin

WE HAVE ANOTHER CHALLENGE STARTING IN AUGUST 20TH. THIS IS GREAT SEMINAR THAT WILL SET YOU UP FOR WEIGHT LOSS. IT IS VERY INFORMATIVE. YOU WILL WALK AWAY WITH A SOLID UNDERSTANDING OF WHAT MACROS ARE AND HOW THEY WORK FOR YOU. I WOULD SHARE THIS WITH A FRIEND.

WARM UP – 6 TO 8 MINUTES

MOBILITY– SHOULDER PREP FOR BENCH WORK

MUSCULAR STRENGTH-

BB BENCH PRESS – 3 X 2 @ 95% BACK TO THE BAR BEFORE WE MAX THE NEXT WEEK.

DB INCLINE PRESS – 3 X 4 HEAVY

BANDED CHEST FLYS – 3 X 12

METABOLIC CONDITIONING– EMOM (EVERY MINUTE ON THE MINUTE) FOR 15 MINUTES

5 MED BALL PUSH UPS HOPING ACROSS THE BALL

5 MED BALL CLEANS

REMAINDER OF TIME TILL 40 SECONDS OF THE MINUTE YOU WILL PERFORM TOE TAPS

FOR EXAMPLE ON THE MINUTE IF YOU DO YOUR PUSH UPS THEN MED BALL CLEANS AND YOU FINISH THAT IN 25 SECONDS YOU WILL DO TOE TAPS TO THE BALL FOR ANOTHER 15 SECONDS. WE WANT TO HAVE A 20 SECOND BREAK EVERY MINUTE. HUSTLE TO FINISH IN THE 40 SECONDS.

STRETCH/COOL DOWN

https://templefitnessfranklin.com/7281-2/

TEMPLE FITNESS M4 FRIDAY 072117 PERSONAL TRAINING AND GROUP TRAINING!

July 20, 2017 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – LOW BACK SMASH/ THORACIC SPINE

MUSCULAR STRENGTH–

DEADLIFT 3 X 2 @ 93%

BENT ROWS – 3 X 5 FAIRLY HEAVY

PULL UPS – 3 X 5

METABOLIC CONDITIONING –

COMPLETE WITHIN 4 MINUTES:

100 SINGLES

12 DB THRUSTERS

10 SIT UPS

IF YOU MAKE IT COMPLETE WITHIN 4 MINUTES

100 SINGLE SKIPS

14 DB THRUSTERS

10 SIT UPS

IF YOU MAKEIT COMPLETE WITHIN 4 MINUTES

100 SINGLE SKIS

16 DB THRUSTERS

10 SIT UPS

ETC.

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – THURSDAY 072017 STRENGTH AND FITNESS TRAINING!

July 19, 2017 By templefitnessfranklin

HORMONES PLAY A SUPER IMPORTANT ROLE IN HOW OUR BODY FUNCTIONS. HOW WE LOSE WEIGHT, HOW WE GAIN MUSCLE, ENGERGY, ETC. THIS IS SEMINAR MAY UNCOVER SOME ISSUES AS TO WHY YOU CANT LOSE WEIGHT. WHY YOUR ENERGY IS LOW. IT WILL BE WELL WORTH YOUR TIME. IT IS FREE!! WHY NOT

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER WORK

MUSCULAR STRENGTH –

STRICT SHOULDER PRESS – 3 X 2 @ 93%

FRONT RAISES – 3 X 8

REAR DELT RAISES 3 X 8

SHRUGS – 3 X 8

METABOLIC CONDITIONING – 3 X 5 MINUTES AMRAPS 100% EFFORT ON EACH 5 MINUTE

5 MINUTE AMRAP #1:

5 X GOBLET SQUAT

10 X KB SWING

5 X KB SHOULDER PRESS

REST 1 MINUTE

5 MINUTE AMRAP #2:

10 X SUPERMAN

10 X SIT UPS

20 SECOND PLANK HOLD

REST 1 MINUTE

5 MINUTE AMRAP #3:

10 X INVERTED ROW

10 X PUSH UPS

5 X SQUAT JUMP

STRETCH/COOL DOWN –

All about MINDSET…

July 19, 2017 By templefitnessfranklin

You’re counting your macros, tracking everyday, exercising, and lord knows you’ve watched your spouse eat ice cream out of the container while you much on fruit a million times…yet, the scale doesn’t seem to budge?

What gives?

I think alot of times we can underestimate the power of mindset and our thoughts. We can get carried away doing “the thing” that we lose sigh of what really matters. We forget: Weight loss, healthy living, is a journey – a marathon, not a sprint.

This week, I would like to share with you an article I came across in Mind Body Green. I encourage you to read it, but most importantly, digest it (pun, intended!). See if any of the points apply to you in your journey! Share you thoughts on our Facebook page, and let us know what you are going to do TODAY to help overcome a negative mindset!

_______________________________________

“How I Overcame A Weight Loss Plateau By Changing My Mindset”

1. Discover the real reason(s) you’re overweight.

If you’re carrying excess weight, the primary reason probably isn’t your diet, lack of exercise, lifestyle habits or lack of willpower. Yes, all of these factors play a major role in your health and how your body feels and appears, but they’re just a manifestation of the real, deeper reason.

For example, fat works as protection. We’re building a shield of fat in an attempt to protect ourselves from perceived threats. Many of us have different fears and we constantly feel threatened, whether consciously or subconsciously. Fat may also serve as a means to hide, be invisible and not shine your true light.

Sometimes people feel unfulfilled in some areas of their lives. Perhaps they sense they’re not following their true purpose. Maybe they’re not happy with their relationships. Maybe they don’t feel a spiritual connection. They subconsciously try to fill that inner void with food.

There are many deeper psychological reasons why you might be carrying that excess weight. It’s important to discover those that apply to you and address them if you want to get rid of fat with permanent, lasting results.

2. Accept your current reality.

I see so many women obsessively weighing themselves, restricting calories, blaming their metabolism and wondering, “Why am I putting all that effort into losing weight but not getting results?”

Obsessively focusing on weight loss, hating your body shape and thinking that your life will be perfect when you lose weight are manifestations of the thing that’s keeping you overweight. It shows when you don’t accept what is, when you resist the current reality. And whatever you resist persists.

In order to break through the plateau and release stubborn excess weight, first you need to accept your current body and be OK with it. This doesn’t mean that you want to stay the way you are forever, but you need to accept the current reality: “OK, this is what I did to my body, this is how I currently look. No matter what, I still love and appreciate my body”.

Only then will you be free to relieve the internal tension, feel at ease and focus on achieving positive changes.

3. Find the right motivation.

When I think about weight loss motivation, what often comes to mind is those motivational posters depicting hot fitness models repeating hollow phrases like “No pain, no gain” or “Strong is the new skinny.” But I personally think this type of motivation is superficial, even damaging. It might get you pumped for a little while, but take a step back and ask yourself why exactly should having perfect abs be your focus?

We are conditioned by the media and mass culture to assume that being skinny and fit will bring us happiness and make our lives whole. Usually these assumptions are not even conscious. But what is truly important is to feel free and connected, have lots of energy and have the confidence to fully express yourself.

You have to figure out how you truly want to feel, identify your core values in life and take ownership of your vision. Everyone is different, so this has to be your personal manifesto, not one cut and pasted from a glossy magazine. Then let those values, that vision and those desired feelings guide you and be your motivation.

This motivation comes from within, is authentic for YOU and brings harmony to your life. Everything else will follow naturally.

Adapted from: MindBodyGreen https://www.mindbodygreen.com/0-15731/how-i-overcame-a-weight-loss-plateau-by-changing-my-mindset.html

TEMPLE FITNESS M4 COED – WEDNESDAY 071917 PERSONAL AND GROUP TRAINING!

July 18, 2017 By templefitnessfranklin

TEMPLE FITNESS WANTS TO HELP YOU ACHIEVE YOUR GOALS!!

WARM UP – 6 TO 8 MINUTES

MOBILITY – UPPER BACK SMASH/ LAT SMASH

STRENGTH –

BOX JUMPS – 3 X 8 (PRACTICE ON A LOWER BENCH AND COME TO FULL EXTENSION ON THE JUMP)

CLEANS 3 X 4 @ 70%

SNATCH GRIP DEADLIFT – 3 X 6 @ 50% OF 1RM DEADLIFT

METABOLIC CONDITIONING- 4 ROUNDS

1 LAP AROUND BUILDING – SPRINT IT!! IF YOU CAN!

25 PUSH UPS

25 SIT UPS

THEN

300 JUMP ROPES

STRETCH/COOL DOWN

Happy National Peach (Ice Cream) Day! (plus recipe)

July 17, 2017 By templefitnessfranklin

Yes, you heard right: It’s National Peach Ice Cream Day!

Peaches serve as a great source of Vitamin C which not only serves to boost your immune system, but is great for skin health too. They are also rich with minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. They are high in dietary fiber too!

So while ice cream may not be on the menu tonight, give peaches a try in this amazing summery salad recipe (recipe below!). Serve along side your favorite protein (grilled chicken or salmon are great options) and be refreshed, energized, and peachy-keen!

Peach Arugula Salad

INGREDIENTS:

4 cups baby arugula
3 medium ripe peaches, pitted and sliced
3/4 cup diced yellow bell pepper
3 tbsp chopped walnuts
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/2 tbsp fresh squeezed lemon juice
1/8 tsp lemon zest
1/8 tsp kosher salt
fresh black pepper, to taste

DIRECTIONS:

Place the arugula in a large bowl, top with peaches, yellow pepper and walnuts. In a small bowl whisk the olive oil with the balsamic, lemon juice, salt and pepper and drizzle over the salad.

NUTRITION INFORMATION

Yield: 4 Servings, Serving Size: 1 3/4 cups

Amount Per Servings

Total Fat: 8g
Carbohydrates: 12g
Protein: 2g

*Want to get access to more great recipes, meal inspiration, and healthy eating tips? Consider joining the Macro Accountability Program! Find out more here!

TEMPLE FITNESS M4 COED – TUESDAY 071817 PERSONAL TRAINING AND GROUP TRAINING!

July 17, 2017 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING THAT BELIEVES YOU CAN BE THE IN BEST SHAPE OF YOUR LIFE. WE BELIEVE THAT YOU SHOULD FEEL ENERGIZED AND AS A STRONG AS EVER. WE DO THAT BY OUR M4 METHOD THAT COMBINES MOBILITY, MUSCULAR STRENGTH, METABOLIC CONDITIONING, AND MACRO DIETING!

THIS HORMONE IS GOING TO BE AWESOME!!!

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY AND HIP FLEXOR WORK

MUSCULAR STRENGTH –

BACK SQUAT 3 X 1 @ 90%

HEAVY FRICKING LUNGES – 3 X 3 EACH LEG (GO HEAVY OR GO HOME).LOL I AM JUST KIDDING. YOU ALL KNOW THAT, BUT SERIOUSLY GO AS HEAVY AS YOUR BODY ALLOWS.

STIFF LEG DEADS BB – 3 X 6

METABOLIC CONDITIONING – 5 AWESOME ROUNDS OF THE FOLLOWING:

5 X PULL UPS

5 X DB SHOULDER PRESS

5 X DB CLEANS

5 X SQUAT JUMPS

5 X TOES TO BAR

STRETCH/COOL DOWN –

Sleep and your health: are they related?!

July 14, 2017 By templefitnessfranklin

We all know diet and exercise are important factors in improving our health, but did you know sleep also plays a significant role in weight loss, heart health, and overall healthy living?

According to the National Heart, Lung, and Blood Institute, a good night’s sleep can not only effect one’s emotional and mental well-being, but one’s physical health too.

Sleep allows the body to repair and heal itself, this includes the repair of the heart and blood vessels. When you don’t allow yourself to get enough sleep – typically between 7-9 hours, according to the American Sleep Foundation*, the body doesn’t get a chance to repair these structures, thus the body, over time, may become at risk of cardiovascular disease, high blood pressure, and stroke*.

Sleep deprivation can also cause obesity. This is because sleep helps to regulate hormone function. When sleep deprivation occurs, hormones may shift. This can result in feeling more hungry than you actually are, and/or craving foods high in carbohydrates because your body is seeking to consume energy (calories) to stay awake and function. Sleep also effects how your body reacts to insulin, the hormone which controls blood sugar levels. Overtime, if your insulin levels are unbalanced, one may become insulin resistant, which could lead to type 2 diabetes.

So how to we fix this? Well, here are our top 5 tipsto help you stop tossing and turning and get some good zzz’s:

1) Restrict artificial light at night – at least 2 hours prior to bed.

In a world where we are tied to our smartphones, TVs, etc. we are constantly surrounded with artificial, or blue, light. This artificial light can actually trick our brains into thinking it’s still light outside, which inhibits melatonin production, a vital hormone which helps induce sleep.

2) Keep your bedroom cool and dark.

Try installing black out shades and setting the A/C to a comfortable temperature.

In order to fall asleep (and stay that way!), the body’s core temperature must cool down in order to aid blood flow, which allows the body to repair and heal itself. Keeping your bedroom cool will help get your body’s core temperature down easier and faster, helping you catch those necessary zzz’s.

3) Manage your stress during the day.

We’ve all been there. Lying in bed, wide awake thinking about that meeting at work, that conversation with a loved one, that fight earlier in the afternoon. To help unwind and get the body – AND mind, ready for bed, most experts advise implementing yoga or meditation into your daily routine to help deal with daytime stressors!

*Looking for an app to help guide you through a quick meditation or help you relax? Try The Mindfulness App, Headspace, or Calm on Apple or GooglePlay!

4) Exercise and get plenty of light during the day!

Getting out in the sunshine during the helps balance hormones, which can help with falling asleep faster at night! Along with that, exercise has been shown incredibly helpful in falling asleep – and has been shown in many studies to be as effective as taking sleeping pills!

5) See your doctor.

If you are dealing with chronic insomnia, sleep apnea, and other sleep related issues, schedule an appointment with your doc to help address any possible underlying issues. They may be able to suggest natural supplements or lifestyle changes (in addition to those listed above), which may help to improve your sleep hygiene!

Life is too short to feel groggy and tired! Try out these tips and let us know how you feel. It may take time to create and develop some necessary lifestyle changes to help get you back in balance, but you cannot underestimate the power of sleep 🙂

*Sources:

https://www.sleepassociation.org/sleep/sleep-statistics/

https://chriskresser.com/8-tips-for-beating-insomnia-and-improving-your-sleep/

http://www.eatingwell.com/article/32617/9-foods-to-help-you-sleep/

https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

TEMPLE FITNESS M4 COED – MONDAY 071717 FITNESS AND HEALTH CENTER!

July 14, 2017 By templefitnessfranklin

TEMPLE FITNESS WOULD LIKE TO PARTNER WITH ON YOUR FITNESS AND HEALTH JOURNEY. WE BELIEVE ALL OF US OUR CALLED TO HONOR OUR BODIES SO THAT WE MAY DO WHAT IT IS THAT JESUS CALLS US TO DO IN THE BEST WAY POSSIBLE!

M4 Temple Fitness

WARM UP – 6 TO 8 MINUTES

MOBILITY– SHOULDER PREP FOR BENCH WORK

MUSCULAR STRENGTH-

DB BENCH PRESS – 3 X 4@90%

DB INCLINE PRESS – 3 X 5

DB REVERSE GRIP PRESSES – 3 X 5

PHYSIO BALL DB FLYS – 3 X 8

METABOLIC CONDITIONING– TABATA DAY

A: MED BALL SLAMS

A: BANDED ROWS

REST 1 MINUTE

B: PLATE TO OVERHEAD

B: BURPEE PLATE JUMPS

REST 1 MINUTE

50 X SIT UPS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – THURSDAY 072017 STRENGTH AND FITNESS TRAINING!

All about MINDSET…

“How I Overcame A Weight Loss Plateau By Changing My Mindset”

Sleep and your health: are they related?!

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