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How do personal trainers stay motivated to workout?

January 31, 2019 By templefitnessfranklin

“How do us personal trainers stay motivated and on track with our own workouts and goals???”

Coach Kelly here. So my hubs and I have been running Temple Fitness for just about 10 years now. We literally LIVE at the gym! So most people seem to think we work out all the time and we work out with our clients etc etc. But thats just not true! I like to compare it to the busy hair stylist who’s husband and kids never get a hair cut! She’s been cutting hair all day on her feet and when she gets home the last thing she wants to do is cut her families hair! TRUTH!

Well its so similar for us gym owners/personal trainers. We train people all day, we motivate clients all day, we really feel like we have worked out 8x already because we put 8 clients through workouts so far for the day. Then remember we are at a gym which you would think thats great, you have access to workout anytime , right? Right we do! BUT we are running a business, the phone rings, the bills need to be paid, the floor needs to be mopped, emails need to be returned and gosh darn it the toilet is overflowing again….. LOL

So truth be told its so easy for us trainers to have just as many excuses as anyone else to not fit in the work out for ourselves! So how do we trainers and gym owners stay motivated and fit? It’s simple we do just what we tell our clients to do!

WE HAVE A COACH!

Coach Joey trains me 3x a week for one hour. Yes I know how to train myself. I know how much weight I need, the proper programing and everything. But do you think I will actually lift as heavy as I should , push as hard as I can and do the extra sets and reps if I’m on my own. Well sometimes yes but I’m never going to push myself as much as my coach does.

WE STICK TO OUR SCHEDULED WORKOUTS!

I am scheduled Mon. Wed. Fri. at 11:15am every single week for the past 5 years. Its a priority just like any other appointment on my schedule. I do not cancel or rebook. Would I cancel my clients? No , so why should I cancel my workouts! My health is a priority just as yours should be! Yes we are busy, but we must schedule our workouts and stick to them!

WE PICK SMALL GOALS TO STRIVE TOWARDS!

I like to pick small goals, something to train for to keep me motivated and moving towards something. This keeps it fun and challenging ! Some example of the goals I’ve trained for:

  • Warrior Dash
  • NPC Bikini Competition
  • Half Marathon
  • Powerlifting Competition
  • Spartan Race
  • Spring Break LOL!

Moral of the story is! EVERYONE NEEDS A COACH! Even the coach needs a coach! 

If you can’t afford a personal trainer, how do you get good coaching?

Join a group training class , like the M4 classes we offer.

Get a friend to be accountable to , coach each other!

I challenge you to set a small goal soon. Find something to work towards! Then, get after it!

Do you have excuses holding you back from doing this? Well I have your solution! 

My NO EXCUSE, 4 Weeks to a Fitter You digital program! 

It’s my gift to you to get started! I’ll be your coach in this course!

MY FREE GIFT TO YOU!

Filed Under: blog, CrossFit, Events, Home, M4, Uncategorized

No Excuses, Our Free Gift

January 30, 2019 By templefitnessfranklin

Excuses, Excuses, Excuses. They are REAL, but we can still make our health a priority!

Give me my Free GIFT


I have no time to workout .

I don’t have daycare.

I don’t even know where to begin.

I wish you were close to where I live.

I am too out of shape to join a gym, I’m embarrassed.

No Excuse , 4 Weeks to a Fitter You

The Excuse Proof, Habit Forming  Fitness Program

No Gym Membership Needed

Minimal Equipment Needed

All you need is 20 minutes 3x a week and a desire to jump start your journey to health!

Give me my Free GIFT

Follow our program for the next few weeks and you will be on your way to a new healthy lifestyle! In just 4 short weeks you will have made your new fitness routine a habit! You’ll gain stamina, strength, energy and feel confident exercising!  Did I mention you’ll lose some inches along the way! WOOT WOOT!

Filed Under: blog, Events, Home, Uncategorized

Ladies Semi Private Training

September 10, 2018 By templefitnessfranklin

 

ONLY 3 spots left! 8:15am Mon Wed Fri!

❓ARE YOU TIRED OF BEING TIRED
❓Do you want CONFIDENCE ,ENERGY, STRENGTH and a
LEAN FIT BOD?

How about you finally stop hmmming and haaaaing ,,hire a coach and get it done !

🛑Stop guessing
🛑Stop starting and stopping the same diet.

✅How about you sacrifice those cute shoes and hand bag
for YOUR HEALTH?
✅ How about you make YOU a priority Finally?
✅How about you have energy and strength to continue running after the kids and hubby LOL.

IF MOMMY IS HAPPY ,EVERYONE IS HAPPY!

12 weeks ALL IN ~ Semi private training and macro coaching, plus accountability!
Invest in your health.
Train with us in a small group of only 5 people with our best certified personal trainers. Get health coaching with Yolanda Lilly our certified health coach.
Be held accountable. Be pushed to the next level.

3 spot open for MWF 8:15am

(12 WEEKS ALL IN): Semi Private Training ( 5 per group)
Program Includes:

🌟12 week of training with a personal trainer in a small group ( hour sessions) 3x a week. Don’t worry we will meet you where you are!

🌟Flexible eating workshop with custom macros lead by our certified health coach ( giving you all the tools you need to track macros) NOT SURE WHAT MACROS ARE < NO WORRIES WE WILL TEACH YOU!

🌟3 medical body composition scans to track progress and adjust macros as needed

🌟Monthly accountability meetings with our health coach

🌟Unlimited support on our facebook private page and email support

If your interested message me asap so I can get your spot reserved.
All you have to do is Show Up! We have the plan, we give you the tools!

Ask yourself this. Is what your doing now working? If not call Coach Kelly now (615)4820346

📣📣📣 FRANKLIN , ONLY 3 spots open , we start Oct1st , ❓ARE YOU TIRED OF BEING TIRED ❓Do you want CONFIDENCE ,ENERGY, STRENGTH and a LEAN FIT BOD?How about you finally stop hmmming and haaaaing ,,hire a coach and get it done !🛑Stop guessing🛑Stop starting and stopping the same diet. ✅How about you sacrifice those cute shoes and hand bag for YOUR HEALTH? ✅ How about you make YOU a priority Finally? ✅How about you have energy and strength to continue running after the kids and hubby LOL. IF MOMMY IS HAPPY ,EVERYONE IS HAPPY!12 weeks ALL IN ~ Semi private training and macro coaching, plus accountability! Invest in your health. Train with us in a small group of only 5 people with our best certified personal trainers. Get health coaching with Yolanda Lilly our certified health coach. Be held accountable. Be pushed to the next level. 3 spot open for MWF 8:15am (12 WEEKS ALL IN): Semi Private Training ( 5 per group)Program Includes: 🌟12 week of training with a personal trainer in a small group ( hour sessions) 3x a week. Don't worry we will meet you where you are! 🌟Flexible eating workshop with custom macros lead by our certified health coach ( giving you all the tools you need to track macros) NOT SURE WHAT MACROS ARE < NO WORRIES WE WILL TEACH YOU! 🌟3 medical body composition scans to track progress and adjust macros as needed 🌟Monthly accountability meetings with our health coach 🌟Unlimited support on our facebook private page and email support If your interested message me asap so I can get your spot reserved. All you have to do is Show Up! We have the plan, we give you the tools!Ask yourself this. Is what your doing now working?If not message me.

Posted by Kelly Collova Barbera on Wednesday, September 5, 2018

Filed Under: blog, Events, Home, M4, Uncategorized

Strength training benefits are endless!

November 4, 2015 By Temple Fitness

  1. Strength training will create a desirable toned sculpted body.

Lou Schuler, a Certified Strength and Conditioning Specialist and co-author of The New Rules of Lifting for Women, asserts, “If the weights are unchallenging, your muscles won’t grow. If your muscles don’t grow, they won’t look any better than they do now, even if you could somehow strip off whatever fat sits on top of them” (Schuler 4). The common fear of getting too big is unfounded. Women do not have the necessary hormones to increase muscle mass like a man. Specifically, their testosterone levels are significantly lower. So, regardless of how heavy the weight is, the hormonal response of a woman is not enough to produce very large muscles. In fact, according to Dr. William Kraemer, a renowned strength-training researcher, even when women are given steroids, their muscles are still not comparable to those of a trained man.

In one study conducted by Dr. Kraemer, fraternity members were presented with two photographs. When asked to choose, 98% preferred the image of a muscular athletic female over that of a thin and waif-like female. This study directly contradicts the popular belief that men only want the toothpick image women see all over the media.

The point? You need  challenging weights to stimulate muscle growth. You need growth to truly change the shape of your body. Last but definitely not least, men like some muscle and shape to their women!

  1. Strength training helps create definition.

Heavy loads reduce subcutaneous (below the skin) fat levels, creating a more “defined” look. In reality, the size of the muscle fibers may increase but the reduction in subcutaneous fat actually decreases the circumference of the trained areas. This means you will almost always lose inches by training with challenging weights. These benefits cannot be achieved lifting lighter weights for 15-20 repetitions.

  1. Strength training decreases risk of osteoporosis and injury.

Strength training increases bone, tendon, and ligament strength and mass much more effectively than higher repetition programs. This reduces a woman’s risk of developing osteoporosis or suffering from musculoskeletal injuries. The optimal protocol for bone mass and strength is 3-4 sets of compound movements for 6-10 repetitions. This is especially important for teenage girls, because their bodies are most responsive to bone-strengthening stimuli. Once their teen years are over, they have missed an opportune time to develop bone density and strength. Lesson: begin strength training now, because it’s much more difficult to build up bone density the longer you wait.

  1. Strength training is essential to increasing physical and mental strength.

In order to build strength you must challenge your muscles. Simply using 5 lb. dumbbells to do a triceps kickback 3 days a week will at best maintain what strength you have. You have to present a different stimulus to the body, and heavy weights are the way to do it. The hard work in the gym will naturally provide strength for everyday activities. You will no longer have trouble carrying groceries up the stairs, low back pain starts to dissipate, and you can take up activities you never considered before: hiking, tennis, or other leisure activities that will greatly enhance your quality of life. Gaining physical strength is truly an empowering feeling, and that confidence will tie into other areas of your life.

Hopefully you’ve seen the light when it comes to strength training.

author- anonymous

 

Filed Under: Uncategorized

When can children start weight training?

October 25, 2015 By templefitnessfranklin

The American pediatric association and Mayo clinic found that with appropriate weight loads,proper mechanic and supervision after the age of 6 have no detrimental affects! Interesting Fact: The act of jumping off a sofa creates more force the this kettlebell deadlift you see in the video!

Training you to win- Coach Joey Barbera

 

#coahjoeybarbera #athletetraining #sportsandcondition #youthweightraining #wrestling #soccer

Filed Under: blog, Events, Home, Uncategorized Tagged With: deadlift, GROUP TRAINING, HIGH SCHOOL ATHLETES, KETTLEBELL, kids weight training, ladies boot camp franklin tn, nutrition, OLYMPIC LIFTING, personal training, powerlifting franklin tn, soccer, SPORT SPECIFIC TRAINING, sports, sports performance, strength franklin tn, youthweighttraining

TEMPLE FITNESS FRANKLIN – WOD FRIDAY 1002015

October 2, 2015 By templefitnessfranklin

TEMPLE FITNESS FRANKLIN – WOD FRIDAY 1002015

WARM UP – 6 TO 8 MINUTES

STRENGTH –

BACK SQUAT

65% OF 100% X 5

75% OF 100% X 5

85% OF 100% X 5

FRONT SQUAT – 3 X 6 @ 65%

HEAVY LUNGES – 3 X 6 EACH LEG

GROUP WOD –

3 MINUTE AMRAP X 3

REST :90 BETWEEN

10 ONE ARM SNATCHES

10 RUSSIAN TWISTS

THEN 1 MINILE RUN

STRETCH/COOL DOWN –

Filed Under: blog, CrossFit, Uncategorized

TEMPLE FITNESS CROSSTRAIN – WOD TUESDAY 09222015

September 21, 2015 By templefitnessfranklin

TEMPLE FITNESS CROSSTRAIN – WOD TUESDAY 09222015

WARM UP – 6 TO 8 MINUTES

STRENGTH –

BENCH PRESS

40% OF 100% X 5

50% OF 100% X 5

60% OF 100% X 5

CLOSE GRIP PRESS 3 X 15

BENCH DIPS – 3 X 30

WOD –

8 MINUTE EMOM

2 CLEAN AND JERKS  @65%  OF CLEAN MAX

10 SIT UPS

THEN

2 MINUTE MAX SIT UPS

STRETCH/COOL DOWN –

Filed Under: blog, CrossFit, Uncategorized Tagged With: bikini training franklin tn, COACH JOEY BARBERA, group training franklin tn, ladies boot camp franklin tn, MACRO DIETING, olympic lifting franklin tn, PERIODIZED SPORTS TRAINING, PERIODIZED TRAINING FRANKLIN TN, personal training franklin tn, powerlifting franklin tn, sports training franklin tn, temple fitness franklin tn, weight loss franklin tn, WOMENS FITNESS FRANKLIN TN

SOUTH FRANKLIN CROSSTRAIN – WOD WEDNESDAY 09022015

September 2, 2015 By templefitnessfranklin

SOUTH FRANKLIN CROSSTRAIN – WOD WEDNESDAY 09022015

WARM UP- 6 TO 8 MINUTES

STRENGTH-

SQUAT CLEANS – WORK UP TO 1 REP MAX

SNATCH GRIP HIGH PULLS – 3 X 3 @ 80%

DB SQUAT JUMPS – 3 X 8

WOD – 40,30,20,10

DOUBLE UNDERS

WALL BALLS

MED BALL ATOMIC SIT UPS

STRETCH/COOL DOWN –

Filed Under: blog, CrossFit, Uncategorized Tagged With: crossfit franklin tn, diet, GROUP FITNESS FRANKLIN TN, ladies boot camp franklin tn, MACRO COACHING, personal training franklin tn, POWER LIFTING FRANKLIN TN, SOUTH FRANKLIN CROSSTRAIN, SPORTS TRAINING, temple fitness, weight loss, wod franklin tn

SOUTH FRANKLIN CROSSTRAIN – WOD WEDNESDAY 08192015

August 19, 2015 By templefitnessfranklin

SOUTH FRANKLIN CROSSTRAIN – WOD WEDNESDAY  08192015

WARM UP – 6 TO 8 MINUTES

STRENGTH –

SQUAT CLEANS 3 X 1 @ 90%

SNATCH HIGH PULL – 3 X 3 @ 75%

BOX JUMPS – 3 X 6 (TAKE NO TIME ON THE FLOOR, ONCE YOUR FEET HIT YOU ARE BACK UP)

 

WOD – 10 MIN AMRAP

10 DEF PUSH UPS (EACH HAND A PLATE)

15 JUMPING SQUATS

20 SIT UPS

REST 2 MINUTES

SECOND 10 MINUTE AMRAP

10 PLATE OH LUNGES (EACH LEG)

50 YARD SPRINT

50 YARD BEAR CRAWL BACK

STRETCH/COOL DOWN –

Filed Under: blog, CrossFit, Uncategorized

SOUTH FRANKLIN CROSSTRAIN – WOD TUESDAY 06092015

June 8, 2015 By templefitnessfranklin

SOUTH FRANKLIN CROSSTRAIN – WOD TUESDAY 06092015

WARM UP – 6 TO 8 MINUTES

STRENGTH –

BENCH PRESS

3 X 10 @65%

CLOSE GRIP PRESS – 3 X12 @55%

SKULL CRUSHERS – 3 X 10

WOD -10-8-6-4-2

BW BACK SQUATS

20 -16-12-8-4

RING DIPS

10 -8 -6-4 -2

TOES TO BAR

STRETCH/COOL DOWN –

Filed Under: blog, CrossFit, Uncategorized Tagged With: bikini training franklin tn, group training franklin tn, MACRO DIETING, olympic lifting franklin tn, personal training franklin tn, power lifting, SOUTH FRANKLIN CROSSTRAIN, SPORTS TRAINING, weight loss, wod franklin tn

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Incredible Results!

Ginny is down 9 pounds in 4 weeks!

13151883_10153415717762046_8995984995416793254_n Ginny has not made one excuse, she's embraced this challenge and her “let’s do this” kind of attitude is causing her to overcome any obstacles that comes her way! This lady is on fire!!! She has lost 9 pounds and inches are coming off in just 4 weeks! Way to go AWESOME LADY! Thank you for inspiring the rest of this train to stay on track! We are proud of you!
 

WHAT???!!! SHE LOST 6.3LBS OF PURE FAT IN 4 WEEKS!!!

13166038_10153420313892046_9173412237659556530_n So proud of our AMAZING passenger Shannon McClure! She is a hard worker, amazing wife, mother of 4, holds multiple jobs and you always see her smilingShannon started at Temple fitness because she was in search of an emotional and physical healthier life style.Shannon scanned after 5 weeks and has lost 6.3lbs of PURE FAT!
 

Awesome results from our Amazing Abby Hamm! 

13151993_10153422727042046_209273092322750927_n 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!

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Today’s M4 Program

Today's M4 Program

Today’s M4 Program

MACRO DIETING

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Franklin, TN 37064

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