Team Temple Competitive Team Informative Meeting
November 19, Saturday 10:30am
Temple Fitness is excited to announce we are forming a Team Temple Competion team! Have you ever wanted to see how far you could go with your fitness? Have a bucket list to compete by the age of 30, 40, 50, 60! You can do it! We will coach you a 100% of the way. We are looking for 10 ladies and men to join our team and compete this Spring! If you are interested we will be hosting an informative meeting November 19th at 10:30am at Temple Fitness.
Pass this along to anyone you think may be up for the transformation and challenge! Email us if you would like more info and want to attend our meeting! firstname.lastname@example.org
All ages welcome, its never too late .
Heres a few words from our past competitor
Being that I am one that is typically very self-conscious of my body, I wouldn’t have thought in a million years I would be one to hit the stage of a physique competition. But then…I was introduced to Joey Barbera! From that moment forward, my life and self-confidence has never been the same. I have always been “in shape” being a former track athlete and competitive cheerleader, but have been plagued with cellulite and weight plateau for many years. In 2014, I started with Joey’s macro and strength training plan and haven’t looked back since. Being over 8 hours away, we did everything remotely through phone calls and email. With the details he provided, it worked perfect. On his plan, I was able to reach my goal weight in about 8 weeks and rid my legs and butt of cellulite. My body literally went to a whole new level! Muscles started to pop and the inches just continued to waste away. I was amazed at the results and have never felt and looked better. In May of 2016, I decided I was going to go for it! I was now comfortable in my own skin and ready to challenge myself even further. So, I signed up for my first competition. Joey was super encouraging and told me what to do every step along the way. With his help, I won 3 trophies!! Joey and the Temple Fitness team are truly a blessing and I thank God for them. You will not encounter a better group of health and fitness professionals to help you reach your goals, but most importantly make you feel like family. –
Email us if you’ll be attending our informative meeting! email@example.com
August Macro Tracking Work Shop!
Have you heard of flexible dieting? IIFYM (If It Fits Your Macros)? These are all names for Macro Tracking! There are lots of different nutritional approaches to losing weight and gaining strength, however, Macro Tracking offers the best results for individuals who wish to change their overall body composition. This approach to nutrition revolves around meeting daily macronutrient (protein/fat/carbohydrates) goals, and not necessarily on what a person eats to get there.
This package includes:
One Seca medical body composition scan
Custom macro setup based on your goals and Seca scan results
Four (4) hour group workshop, ensuring you are educated and set up for success
Find out more click here
TEMPLE FITNESS M4 – FRIDAY 06102016
TEMPLE FITNESS WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLLING OF THE GLUTES AND CALVES
MUSCULAR STRENGTH –
DEADLIFT -3 x 10@ 60%
RACK DEADLIFT PULL – 110% 3 X 2
BENT ROW – 3 X 10
10 PULL UPS
1 PUSH UP
9 PULL UPS
2 PUSH UPS
ETC. UNTIL YOU GET TILL ONE PULL UPS AND 10 PUSH UPS
50 SIT UPS
50 SQUAT JUMPS
After this workout you should feel tired, sweaty and amazing!! Go get your protein, hit your macros and see you tomorrow!
TEMPLE FITNESS M4 – 06062016 MONDAY
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP FLEXOR
MUSCULAR STRENGTH –
BOX SQUATS – 4 x 8 @ 55% SET BOX BELOW PARALLEL 12 – 14 INCHES, MAKE SURE ALL WEIGHT TRANSFERS TO BOX
LUNGES – WEIGHTED 3 X 16 (8 ON EACH LEG)
BOX JUMPS – 3 X 8 JUMP UP AS SOON AS YOU HIT FLOOR NO REST ON THE FLOOR
METABOLIC CONDITIONING- 15 MINUTES ASCENDING LADDER ONLY NEED A BAR WITH 15’S, 25’S,35″S
2 X LATERAL JUMP OVER BAR
2 X BAR ROLL OUTS
2 X BENT ROW
4 X LATERAL JUMP OVER BAR
4 X BAR ROLL OUTS
4 X BENT ROW
STRETCH/COOL DOWN –
TEMPLE M4 – THURSDAY 06022016
NEW SUMMER SCHEDULE: THURSDAY 6 AM AND 7AM M4 BONUS BOXING
THURSDAY NIGHT 5:30 CLASS WILL M4 COED CLASSES
Temple Fitness Summer Strong Man and
Strong Chick Classic
Join us for our annual strong man and strong chick Classic.
Test your strength in a fun community event!
All Donations Benefit Cooper family adoption fund.
All Donation go to our awesome Abby Coopers adoption fund. Abby is our amazing facility coordinator and is a lead in our Macro division. Her and her husband Austin, a Franklin fire fighter have a beautiful son from Taiwan, Shay. They are in the process of adopting a sister for Shay from China! Shay asks every day if his Sissy is coming home. Help Shay get his sister by donating! All donations will be taken via cash or check at the event. Your donations can make dreams come true for this beautiful family.
Reserve Your Spot
114 Southeast Pkwy Ct, Franklin, TN, TEMPLE FITNESS
9:30-10:30am – weigh ins
10:30-11:00am – athletes’ meeting
11:00am – first event begins
EVENT 1 – Last Man Standing Log Press
All competitors will attempt the opening weight, then the second attempt weight will be loaded and all competitors will attempt it, and so on so forth.
Competitors will have a 60 second running clock from the time they are called to lift to complete the press. You may take as many attempts as you’d like in that 60 seconds. Last man in each weight class still successfully pressing wins.
EVENT 2 – Monster Farmer Carry
Competitors get one attempt to carry the prescribed weight for 60 ft. Competitor from each weight class that carries the furthest or carries for the whole 60 ft the fastest wins.
There is no restarting, once the weights leave the ground they cannot touch at any point or the run is over and that is your distance.
EVENT 3 – Truck Pull/Axle deadlift/Car Deadlift
EVENT 4 – Medley
Competitors will work through implements in sequence until the 90-second time limit expires. First will be 20 meters of tire flips, followed by 20 meters of prowler drag, followed by circus dumbbell for reps with any remaining time. You can rest whenever and however long you’d like, however, whomever from each weight class makes it to the circus dumbbell and then completes the most reps within the remaining time wins.
Weights will be as follows: (p
Competitors will load all five implements onto the platform as quickly as possible. You may rest whenever and however long you’d like, however, there will be a 90 second time limit. The athlete from each weight class who loads the most implements with the fastest time wins.
EVENT 5 – Loading Medley
Example of scoring would be all 5 implements in 89 seconds beats four implements in 30 seconds; however, 4 implements in 25 seconds would beat 4 implements in 30 seconds.
Implements will be as follows:
- Punching bag placed 20m away from platform
- Tire placed 20m away from platform
- Sand bag placed 15m away from platform
- Atlas Stone placed 10m away from platform
- Keg placed 5m away from platform
Come on out and test your strength! It will be social, fun and an awesome challenge!
TEMPLE M4 – THURSDAY 05262016
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDERS/ THORACIC
MUSCULAR STRENGTH –
SEATED DB PRESS – 3 X 5
PUSH PRESS – 3 X 5 @50% PRACTICE KEEPING ABS TIGHT AND SQUEEZING BUTT
REAR DELT RAISES – 3 X 10
METABOLIC CONDITIONING –
20 MIN AMRAP
10 X SUMO DEADLIFT HIGH PULL 95, 65
2 LAPS AROUND BUILDING
10 SLEDGEHAMMER SWINGS (5 EACH SIDE)
:20 L SIT HOLD
Abby’s words to me last week were “I am so frustrated because the scale is not going down.” She did not quit but kept on persevering and trusting the process. Abby’s seca scan showed that she has LOST 5.7 POUNDS OF PURE FAT and gained muscle aboard the macro train in 5 weeks!
Sitting at last year’s Super Bowl, I realized that the night before, during my motivational talk to the
Green Bay Packers, I had omitted an important point. So I sent this text to the Head Coach for his
halftime locker room message: Great boxers never try to knock out their opponent. Great boxers just
try to get a little cut on their opponent’s face and then for the rest of the fight they work the cut.
Survive all assaults and keep working the cut.
So at halftime the coach said, “we are up on the Steelers, but they are a strong team. Survive all
assaults and keep working the cut.” The Steelers did, in fact, come back and started to mount up some
steam, but the Packers did what their coach taught them: survived the assault and kept working the cut.
Likewise, effective parents gather momentum with a child, feeling as if their words are being heard and
that the child will “turn out” fine; but then come teenage years. However, the parents need to keep
pouring themselves into the child, and usually in more times than not, If the parents keep Working the
cut and survive all assaults, something interesting happens. For example, in the story of the prodigal
son, we read, “He (the son) came to himself,” a very interesting phrase. The prodigal son did not
understand the error of his ways “outside of himself,” but rather he reached inside to the teachings and
beliefs that he had been placed there by his parents. Parents survive all assaults and keep working the
A friend running a small business for three years feels that he’s in a rut. And his office manager quite
because of challenges she was having at home with her son and another employee died of cancer all in
the same week. He feels discouraged and wonders if he is getting anywhere. But now is the time is
There is a perception that there is something called overnight success; in reality, that success takes
about ten years. To all of you creating your dream, realize once you have a dream and start building it,
life is not easier but, in fact, harder. This of the Israelites; as soon as they had a dream of freedom, they
got attacked by everybody and anybody. While they were slaves, living in someone else’s life, nobody
challenged them. So keep working the cut and survive all assaults. You may just have a bad reality of
what building a dream is.
The problem here is emotions. We think emotions are important. Emotions tell us to quit, to have an
affair, to think life is over, to believe nobody is suffering but you. Emotions lie. Keep doing the right
thing, work the cut, and your emotions will catch up with you. I used to love it when people would tell
me they love who they are with but are not in love with themselves‐ emotional hogwash and Hollywood
propaganda. This thought is emotions again. Go ahead and make a decision off of your insane emotions
and then get ready for your next emotion, regret.
The answer is in Galatians 6:9 and the words of Apostle Paul, “if you do not grow weary in doing well
you will reap in due season if you faint not.” If you keep going, survive all assaults and work the cut, you
will eventually reap. What if your frustration and fatigue are into a sign that you are getting nowhere
but rather a sign that you are getting close, and if you push through the frustration and fatigue, you will
find energy and renewal? Will the fatigue go away if you see the frustration as a sign to stop? Yes, but
eventually with the subsiding of fatigue will come the onslaught of regret. There are two pains:
discipline and regret. And if you give in to the pain of discipline, you will experience the more severe
pain of regret.
Job said, “The bow was renewed in my hands.” In other words, he experienced renewal as he was going;
in the middle of the pursuit, keep working the cut. I have had hockey players tell me they could not go
out for the next shift and then someone scored and they were jumping onto the ice. I said, “I thought
you were tired.” They replied, “I thought I was.” I have heard boxers say they could not go out for
another round, and then they did, landed one punch and started boxing like a wild man. I said later, “I
thought you were tired.” They said, “I thought I was, too.”
Do you feel tired building your dream, parenting a child, overcoming an illness? I got the answer,
survive all assaults and work the cut. Do not let your emotions convince you life will be better if you
stop. Emotions lie. Winning requires discipline that you can fight wear and expect energy to show up,
the Calvary is on the way. Or said differently, if you keep on doing what you do, without judgment and
without anticipating as you go and if you have a philosophy that physical and mental fatigue is a sign
that you are getting close, not a sign that you are not making progress, then you will mount up with
wings as eagles; you shall run and not be weary; you shall walk and not faint.