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TEMPLE FITNESS M4 COED THURSDAY 080119 PERSONAL AND GROUP TRAINING! PEACE

July 31, 2019 By templefitnessfranklin

PEACE

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

BB SHOULDER PRESS – 3 X 4 @75% W/5 SECOND NEGATIVE

BB PUSH PRESS – 3 X 5 @65%

LATERAL RAISE DROP SET 4 DROPS 10 EACH X 2

METABOLIC CONDITIONING –

BUY IN: 3 LAPS

4 ROUNDS FOR TIME

16 X SUICIDE PUSH UPS

14 X BENCH DIPS

12 X DB BENCH STEP OVERS

10 X KNEES TO ELBOWS

CASH OUT: 3 LAPS

 STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

Filed Under: blog, Today's M4 Program Tagged With: GROUP EXERCISE, PEACE, personal training, weight loss

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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Temple Fitness shared a post.
Reason #1: Muscle mass starts to diminish as we age.
Muscle naturally declines 3 to 8% per decade after the age of 30.
Losing muscle slows the rate at which your body burns calories (metabolism) YOU NEED TO KEEP YOUR MUSCLE!!
Reason #2: As we get older we start to be less active
The less we move the less calories we burn. Over extended periods of time we eventually see weight gain. There is that 4 to 5lbs. per year.
Reason #3: Stress.....as we get older there can be more stress. Kids, spouse, finances, work, etc.
Stress creates an increase cortisol levels which helps to store fat.
Reason #4: Normal hormonal changes that occur as we age.
Men naturally drop in testosterone and women in estrogen. Which contributes to fat storage.
Exercising is a great to counteract all 4 of these reasons. Lift weights. Get yourself moving more. That may just being more active around the house. Try to reduce stress give yourself some time for just you. Do something you enjoy!! Lastly, talk to someone about getting hormones checked to see if that may not be the culprit.
As always let me know if I can help in any way with your fitness goals. I am here to answer questions. We are physically located in Franklin TN, but do offer online personal training.
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Temple Fitness shared a post.
DEADLIFTS!!!!! Love Friday's at Temple Fitness in Franklin! Both our Mens Strength Guys and M4 members deadlift!!

LOVE IT!!!

Should you deadlift???? I believe deadlifts is the most important lift you can do for yourself.

Reason #1: The functionality of the lift and how it translates into what we do on a daily basis is tremendous. We are constantly bending a picking up things. Learning to deadlift properly will help you day in and day out to protect you from hurting yourself.

Reason #2: Because it is a compound lift the amount of the muscles used (posterior) insures that you got the most bang out of the workout. Doing 3 sets of deadlifts requires an incredible amount of energy. Helps burn calories!!!!

Reason #3: Helps to increase muscle mass throughout the body. Want to add muscle, then deadlift. Ladies adding muscle is a good thing. Don't worry deadlifts will NOT make you look a man. The muscle tone you can get from deadlifts is super SEXY!!

REASON #4: Builds your self esteem when you start lifting heavier weights and set PR's you just feel good about yourself. Endorphin RUSH!

CAUTION!! Always at our gym we start slow and coach good form. Form is important and also working up to heavier loads by using periodization (progressive overload) is key. Don't be a hero and try to do what the person next to you is doing. Take it slow and you will see your physique start to change for the better and your daily life will get better.

Please message or send me a video if you want to look at your deadlift form. Online Coaching is available as well!!!! Start 2020 off right don't guess with your workouts let me write them for you!!!
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Today's M4 Program

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114 Southeast Parkway Court
Franklin, TN 37064

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(615) 791-0010

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getfit@templefitnessnashville.com

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