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"Honor Your Body with Coach Joey and Kelly" Our Blog.....

 
Cor. 6:19-20 
19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies. Use one of our pics from the site.

I thought I was eating healthy, boy was I wrong!

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Hi there!  I want to share my story with you! I did not always understand weight loss. Far from it. I thought I was eating healthy, but I could not lose weight. Thats when I started researching and learning what works and doesn’t work. It took several try’s. But I finally figured it out. So much that I jumped into the health and fitness industry because I was so passionate about it. So this all started 16 years ago after I had my first child! The great news for you is I’ve done all the research, all the experiments and had several failures before getting it right!

So whats the Secret? Macros……. There is no special pill. There is no quick fad diet. Its tracking the correct amount of macros for your goals and your bodies needs. Couple this with exercise and its the perfect recipe for success! we’ve coached hundreds to success with macros!

What the heck are macros? Macros are the fat, protein and carbs you consume each day. Its super important for the ratio to be set for your goals and your bodies needs. If the ratio is not correct, chances are you’ll lose weight but you’ll end up losing muscle mass creating that “skinny fat look” That is not what we want. We want to be fit, strong, healthy not SKINNY.

In the video below I share my road to becoming the fittest version of myself. Take a look! Let me know how you can relate to my story by emailing me! Getfit@TempleFitnessFranklin.com I want to hear from you.

Kelly’s Story, journey to macros!

Watch Now

Keeping you fit,

Coach Kelly Barbera

Member Spotlight!

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Celebrating 5 years at Temple Fitness

TEMPLE FITNESS MEMBERS SPOTLIGHT!

Ginny Wilson Scoggin’s Journey:

I have been coming to temple fitness for 5 years. To tell you the truth I was scared to death when I started. I was definitely not an athlete or fitness junkie. I didn’t play any organized or team sports growing up so being active was nowhere on my radar. When I was in my mid-30’s my doctor told me my blood pressure was a little high but she thought I could avoid medication with a little exercise. At this time I was probably 30 lbs over weight. I started walking in my neighborhood. I felt like that took way to much of my time. So I decided If I just ran some of it I would get done quicker. My husband was already a runner so he helped me get started. I slowly increased the amount of time I ran and reduced the amount of time I walked. I signed up for a half marathon but thought I should run a 5K first. It was awful! I knew then that I would need a lot of training to even finish it. I trained for months (which I hated) and finished the race. That part I loved because there was food at the end. I was no speed demon but I definitely didn’t finish last. 6 months later we had finished 4 half marathons. I really felt like I had accomplished something and thought I was in decent shape. I had lost a whole 4 pounds!! I didn’t really like running but didn’t really know what else to do. We moved to Franklin and running was just not convenient anymore. The only place I had to run was inside on the treadmill or on the school track. We lived in an area where there were no sidewalks. It was torture. I signed up for my last half marathon in Birmingham. While I was training for this last race a friend at work was talking to me one day about a Groupon she had gotten for this gym. She said she really liked it because everyone was so nice and helpful. I asked her some questions that day and some more a few days later. I finally went to the website and called. I talked to Kelly and told her that I had been running but what I really wanted was to be stronger. My first class was with Marianne and 2 high school girls. Talk about being intimidated!! I felt like they spent the entire class waiting on me to finish. I decided then that I was not in as good of shape as I thought. My last half marathon was 5 days after that first class. I enjoyed that race because I knew it was the last one I would do. I knew from the beginning that it would not be my best time so I just enjoyed it. I even had a mimosa in the middle of the race. After that race I came back to Temple and never looked back. Since joining, I have met lots of new people and done things that I never dreamed I could do. All the trainers are great and make the classes fun. I like to see new people come in to Temple and how they transform themselves. My motto is to be at the gym everyday that I can because there will be a time when I won’t be able to do all these things. I still do not like running and I will complain every time we have to run around the building.

 

WE LOVE YOU GINNY!

 

Free Weights vs. Machines

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So whats better?

Free weights or machines ??

Great question. Well there is not a straight forward answer. Again like I always say IT DEPENDS!

Goals? Injuries?

The Pro’s of weight machines:

  1. Built in spotter: When using a weight machine you somewhat have a built in spotter, less risk in dropping the weight and hurting yourself. Of course you can get hurt on any machine if you are not doing it properly with the appropriate weight for you.
  2. Isolation for injuries: Machines will keep your body in the correct form unlike free weights and keep the movement more isolated and stable. This is great if your mending an injury or just getting started and are unsure of form, again as long as your following instructions for the machines purpose and movement.
  3. More weight variations. Most machines especially selectorize weighted machines will allow you to usually have more options in weight in most gyms compared to dumbells or barbells. You have the freedom to bump up or down in very small increments.

The Cons of weight machines:

  1. They can be very expensive.
  2. They take up a lot of room.
  3. They are heavy and hard to move.
  4. You will need several different machines to get a full body work out!

The Pros of free weights:

  1. Core strengthening: Whether you are working your legs, shoulders, triceps etc you will always be working your core. It is important to stablalize your entire body holding your core tight, keeping a strong base. When you do this with each movement you’ll be getting a core workout as well. Double Wammy! Love that.
  2. Unlimited exercises can be performed: It is crazy how many exercises you can perform with just a set of free weights. You can add dumbbells to any movement to make it more challenging.
  3.  Very affordable: Weights usually run $1 per pound. Its not cheap but its much more affordable then buying  weight machines. You can usually get alot done by owning 4 to 5 sets of dumbbells.
  4. Full range of motion: With free weights you can perform exercises in a full range of motion ( but you always want to be sure not to over extend or hyperextend movements, so control is key!)
  5. They allow movements very close to those of sport activities for athletes.

The Cons of free weights: 

  1. Good form is crucial to prevent injury. If you perform exerices to heavy or even too light with bad form you can get hurt.
  2. No spot. It may be hard to attempt those last few reps safely if you dont have a spotter.
  3. It takes longer to figure out the perfect weight and increments may be too big for small muscles (for example lateral shoulder raises: to go from 25 to 30 lbs it is a big jump)

So it all depends on what your trying to accomplish, your form and level of weight training. For beginners I would reommend starting out with weight machines. Once you feel sure of the movements go ahead and try free weights. Start light and make sure your form is correct before adding more weight! Once you’ve got it down you’ll notice the benefits of the core workout while performing free weight exercises. To be safe if your lifting heavy with no spot, stick with the machine!

I love free weights to constantly challenge by core! Machines of my choice are unilateral machines that allow you to work each side independently!

Hope that was helpful!

If you have a specifi topic you want covered just comment!

Keeping you fit,

Coach Kelly Barbera

Train Your Trainer, LLS Fundraiser

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TRAIN YOUR TRAINER FUND RAISER –
For LLS, ( leukemia lymphoma society)
Your Favorite Temple Trainers will be going up for auction!

 

 

 

Details:
Feb 11- April 27
Each week we will release a new trainer for auction.
Bid starts at $100
Highest bid will win a 45 min session to train the trainer!
YESSS, its pay back time LOL

All proceeds will benefit LLS. for Team Reid. I have attached Reids bio so you can learn all about him and his story! We are so excited to partner with Christy Raley and Reid Besch for this awesome cause!

Reids goal is to raise over $750K in 10 weeks!

We will release a new trainer each week and announce the winner on the Monday of the following week.

Bids will be made on facebook or on the white board in the lobby at Temple Fitness.

If you dont win but still want to give to the cause , of course you still can!
Click here: https://pages.mwoy.org/tn/nash19/craley

Checks made payable to LLS memo : Team Reid
Can also be dropped in the cash lock box in the lobby.

Save the date: Team Reid LLS Group BURN
April 20th Saturday 9am
$22 per drop in or what ever you would like to give to the cause. Bring friends, family etc! Lets Burn for an awesome cause!

Meet Reid:

January 15 th , 2018 is a day that changed my life forever. At
the time I was a 22 year old, recent college graduate. I was
working full time, living at home to save up for my own place. The
previous month I had lifted a heavy box in the garage and tore the
labrum in hip. I was on crutches and in a lot of pain. I had seen the
orthopedic doctor earlier that month and he recommended I get an
MRI to show the tear and he could surgically repair it. I’m a
former college athlete so these type of injuries I’m used to seeing,
but this pain was the worst I had felt ever (including worse than
breaking my collarbone or dislocating my shoulder). After about a
month of pain, I finally got the MRI done, and was waiting to hear
back from the doctor on when to schedule my surgery. He called
back and said that my “bone marrow looks different, it could be
nothing or it could be something. So, go get blood work drawn and
we will discuss everything after”. I didn’t know what bone marrow
was, so I thought maybe my injury was worse and not only had I
torn the ligament, but I had actually chipped the bone. Well, 11
vials of blood work later and at 9:00 P.M. on January 15 th , 2018 the
doctor called back. “Reid I don’t usually like to give bad news late
at night because all it does is cause people to worry, but we have
caught it so early I thought important to tell you now. Reid you
have evidence of Acute Leukemia. Vanderbilt (Medical Center)
has a spot available and is expecting you.”
I was admitted the next day where my long journey to
defeating this disease began. After 5 and half rounds of chemo, and
a successful stem cell/bone marrow transplant, I’m on my way to
beating it! After this very long year of fighting, I’m now looking to
give back and help others who are fighting that same fight. The
Leukemia and Lymphoma Society (LLS) has helped my family,
and other families like mine, so much so that it felt right to start
with the LLS. Their research helps develop new treatments, not
only for blood cancers but other cancers as well (such as liver or
stomach). It was a honor to be nominated for the LLS’s Man of the
Year. I look forward to raising as much funds and sharing my story
all for such a worthy cause.

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Congrats to this month's Member Spotlights - Bobby Simmons & Stacey-Lee Messam! Here's what they have to say about their time at Temple 👇

Bobby - "I started coming to Temple Fitness a few years ago to tryout this “CrossFit” thing that everyone was doing. I needed to lose some weight but hadn’t really given much thought about strength training.
As soon as I joined, I felt like I had joined a family. The coaches actually cared about your progress, not just their bottom line. I wasn’t just another number or client coming through the door.
Then Joey had me joined the Men’s Strength class and it changed my life. I had always messed around with weights but never seriously. Through his coaching and encouragement, I’ve been able to accomplish things I never thought possible.
Although other places advertise “judgement free zones,” Temple Fitness truly is a no judgment zone.
Even when I’ve been down mentally or physically, they are there to encourage you and push you through the ruts. Not to judge.
Recently, I was in one of those ruts and if it wasn’t for Temple, I’d still be in a dark place physically. And with the two cuties in my hands in the picture, I simply can’t be in a dark place. They are the reason I lift and the reason I want to and have to stay healthy.
Thank you Temple Fitness for being there for me on my never ending road to health!”

Stacey - "I have been overweight all my adult life, not my entire life. I was diagnosed with PCOS in my late teens and started gaining weight right around that time. With PCOS carbs are the enemy. I don't have a sweet tooth (I actually really dislike chocolate) but just didn't eat the right foods. I won't lie. I love meat, potatoes and rice. I tried different diets and exercise programs but even with a little weight loss I would so easily revert to my old habits, regain it and then some. I have spent years mentally battling with what I want, know that I need, and all the reasons why I couldn't attain those goals. At 45 years old I was achy and tired all the time. I wasn't drinking a lot of water and I didn't eat 3 meals a day. When I did eat dinner I would eat larger portions because I skipped lunch or breakfast.
In February 2020 I decided to enough was enough! I needed to get healthy, feel good in my own skin, no longer have sleep apnea or be at risk of diabetes, feel beautiful when I walk down the aisle in October 2020 and above all this, be an example for my daughter. Thanks to a recommendation from my friend/neighbor I joined Temple Fitness. In the past few months, while I have not lost a tremendous amount of weight I have learned to eat healthy, enjoy tracking macros and for the first time in my life I LOVE to work out (even if Kelly tries to kill me each time) LOL. I have lost inches, fat mass and gained muscle mass. I now fit into the wedding dress I couldn't zipper 3 months ago. I have learned how different foods affect how my body feels. I am walking 4-5 miles every day in addition working out 3-4 days a week. I was never this active before. Thanks to Temple Fitness I am healthier, happier, stronger and determined to never feel the way I did before. I am running a marathon this time not a sprint. Thank you Yolanda for that encouragement. Rather than be mad at myself when I do mess up on the eating (which I do every now and then), I simply walk more, work out again and just get back on track. Thank you for giving me the freedom to share and to enjoy life."

Congrats!! We love having y'all here 💛 💪
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Do you have a teen boy wanting to learn how to weight train ! Maybe they are not committed to a sport ! What better way to be physical and learn to strength train for LIFE ! All while being built up in Gods word . Lead by founder , former D1 athlete , Powerlifting record holder , certified strength and condition specialist Coach Joey Barbera . Ages13 plus !
#franklintn #youthweighttraining #youthpowerlifting #teenweighttraining #teenboys
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