Wayne Monks

"I was introduced to exercising at LIFT Wellness Center when my doctor referred me to the Exercise is Medicine program in February of 2019. After completing Exercise is Medicine, I have continued to exercise with Jessica Driggers as my personal trainer over the past two years. Having Jessica as my trainer has helped me to be able to breathe better, walk better, and feel better! I have had a stent and a valve replacement procedure, and exercise allowed me to have a smoother and shorter recovery. I am 87 years old and feel better than I ever have in my life!"

Thank you Wayne for choosing LIFT Wellness Center! We are so proud of your progress!
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At LIFT Wellness Center, we are continuing to take extra precautionary measures to keep you safe! We are wearing masks, sanitizing surfaces, and have recently had an AirPHX unit installed at LIFT Wellness Center.
Click on the video to learn how it works!

Also...

·We are continuing temperature checks for all members and employees

· The member pledge is still in effect! Our members are wiping down their equipment before and after use, maintaining physical distancing of at least 6 feet, and staying home if they don’t feel well

· The front desk staff are making regular announcements reminding members to distance and wipe down the equipment

· We have added more sanitizing wipes and hand sanitizing stations throughout the facility

·We are disinfecting all equipment at least twice per day using the Clorox 360 sanitization system.

· Group exercise classes continue to be physically distanced and all equipment is sanitized before and after class

·The pools are open- the water in each of our pools is sanitized through proper chemical maintenance that is checked multiple times per day AND through a state of the art UV sanitization system- COVID-19 cannot live in those conditions

·Virtual and outdoor classes have been added to the group exercise schedule

·The sauna and steam rooms are OPEN- restricted to one member at a time

·Cardio equipment is spaced to allow for physical distancing

We are so excited to have many of you back and anxiously awaiting the return of those who haven’t made it back yet.

Please be sure that you are staying active and eating healthy even if it isn’t at LIFT ! Healthy living is a lifestyle and a great way to boost your immune system.
Have you heard?!
We have installed water bottle refill stations at LIFT Wellness Center! There are 4!

Locations:
  • The hallway between the gym and fitness center.
  • Upstairs between restrooms.
  • Aquatics area
  • Cardio equipment area on the fitness floor.
Thanks to Steve Smith, Nathan Fish, & Richard Meals for installing the water bottle refill stations!
Join the Feel the Love challenge in our
LIFT Wellness Center App!

Workout 14 times during LOVE month (February) to complete the challenge! Everyone that completes the challenge will be entered into a drawing.
Check out our new CrossFit LWC hat! Available for purchase at the front desk!
February Heart Month long sleeve RED t-shirts available for purchase at the front desk! Help us spread awareness! $18

*We have sold out of our first order of these shirts, another order will be in next week!
Contact Blake A. Butler, ATC, CF-L1   [email protected] or signup at the front desk 731-425-6875

Unlimited Classes
Cost: $55 per month (LIFT Wellness Center Membership required)
Fundamentals: $50 (one-time introductory class)

We are offering Fundamentals courses to help you understand the basics. Whether you're new to functional training and CrossFit, or an experienced lifter, it is always good to take a day to revisit the basics.

Fundamentals Courses ($50) offered the last Saturday of every month
11:00 AM-1:00 PM
2 hour course with a WOD demonstration
NEW PODCAST!
Progress NOT Perfection!
Smoothie flavor of the month:
Berried in Chocolate

Special for February
$1 off Flavor of the Month Smoothie on Fridays


Cafe Hours

Monday-Friday
5am-8pm

Every day is a perfect day to try out a healthy & filling smoothie at LIFT Cafe! Come see us today!

Our smoothies contain REAL crushed fruit, No HFCS, no artificial ingredients, and are 100% Gluten Free!  Fruit sugar is gentler on the body than other sugars and causes less of a blood sugar spike. With 20 grams of protein and a variety of nutritional boosts, including Stay Full, Trim and Tone, Boost Immunity, Veggie Boost, Build Muscle, Burn and Build, and Antioxidant Stacks, you can customize your smoothie. Your smoothies can serve as a full meal, pre- workout meal, post-workout meal, or quick energy to meet YOUR needs!
 
We will be proudly serving Bongo Java Coffee  from Bongo Java Roasting Co. , Nashville's only certified organic coffee company, with menu items such as lattes, cappuccinos, cold beverages, etc!
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Clean Eatz New Menu Options:

Chicken Fajita Omelette - (Cal 322 F 13g/C 21g/P 29g) - Chicken, peppers and onions omelette with hashbrowns and cheese

Keto Clean Mac- (Cal 353 F 25g/C 10g/P 22g) - Ground beef with tomatoes, pickles and cheese in Thousand Island dressing over green beans

Steak & Cheese Omelette - (Cal 315 F 11g/C 22g/P 32g) - Egg white omelette with shredded steak, red potatoes, salsa and cheese


Stop by after work and pick up a HEALTHY treat! Maybe it's Friday night movie night, or maybe you just don't feel like going to the store. We have ready to cook pizzas for you at LIFT Cafe! Come try one today!



BBQ Chicken Pizza - (Cal 749 F 29g/C 74g/P 47g) - BBQ Chicken with pineapple and cheddar cheese on a gluten-free cauliflower crust. 
Cheese Pizza - (Cal 841 F 37g/C 82g/P 45g) - Classic cheese pizza with marinara sauce on a gluten-free cauliflower crust.
Meatball Pizza - (Cal 779 F 31g/C 83g/P 42g) - Classic cheese pizza with marinara sauce and diced meatballs on a gluten-free cauliflower crust.



We are sharing the love at LIFT Weight Management during the month of February!

Call 731-425-6820, or email [email protected] to attend 1 FREE Health Coaching session
($25 value). 
Entree of the Month!

Receive 10% off every 70+ packet purchased during the month of February!
Check out what Lori M. has to say about the HMR Program at LIFT Weight Management!

"My experience with the HMR Program is that it’s very easy to follow, the meals are very convenient, especially if you’re on the go, they’re delicious and you get a wide variety of food. Lastly, when you commit to the meal plan you see immediate results in your weight loss journey."
Congratulations on your success,
we are so proud of YOU!
Chocolate Covered Strawberries
INGREDIENTS

DIRECTIONS
  1. Pour HMR 70 Plus Chocolate or Vanilla shake mix into a bowl and mix with water. 
  2. Roll each strawberry in the chocolate or vanilla pudding mixture to coat evenly. Set the coated berries on a clean plate.
  3. Refrigerate for at least 30 minutes, until pudding hardens. 
WHY FAST WEIGHT LOSS WORKS
HMR programs help individuals achieve fast weight loss in a livable way by encouraging people to eat more and stay satisfied, which makes it easier to stick to the program in the short-term, and over the long haul.
According to LIFT Weight Management and LIFT Wellness Center Director, Miki Martin, "Losing weight quickly is incredibly motivating. It can help people stick with their diet longer, which is especially important if you have a lot of weight to lose. Many of our clients have 30, 40, even 100 or more pounds to lose, so fast weight loss is important to keep up momentum." Miki also adds, " It's a common misconception that fast weight loss isn't healthy or sustainable, and that it will lead to weight regain. That is simply not true. Studies have shown that following a lifestyle- change program that promotes fast initial weight loss is associated with better long-term success.

HMR focuses on three skill areas critical for weight-loss and weight maintenance:
  1. How to make healthier food choices
  2. How to eat more fruits and vegetables
  3. How to increase physical activity


Research has shown that practicing these skills may also help reduce the risk factors for the development of heart disease, stroke, diabetes, some types of cancer, and other chronic diseases.

If you are ready to take charge of your health and want more information on what LIFT Weight Management is all about, give us a call at
731-425-6820.

Join us for a FREE information session! Sessions offered every Tuesday 5:15 PM!
HMR Pancakes
INGREDIENTS

DIRECTIONS
  1. Blend Multigrain Hot Cereal mix in a food processor until flour consistency. Then mix with 70 Plus shake powder and stir to combine. 
  2. Add in water and stir until you get a thick batter consistency. (add less water for a thicker batter to make waffles).
  3. Heat a pan (or waffle iron) over medium heat and spray with cooking spray. Pour batter, and cook until golden brown, flip, and cook other side for 2-4 minutes until golden brown. Makes about 4 pancakes. 
  4. Top with sugar-free maple syrup, warm fruit, or fresh fruit.
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HIIT Boxing
(small group training)

Click the video to see what it's all about!
HIIT Boxing Class Times:
January
Morning: Tuesday & Friday 5:15 AM
Evening: Tuesday & Thursday 5:15 PM

Cost:
1x/week-$25/month
2x/week-$40/month

Contact Rachel or Ali for more information

Gloves & Wraps available for purchase at the front desk.
Chris Donald

"My name is Chris Donald and I’m originally from Huntingdon Tennessee.

I grew up playing sports at an early age and it led me to what I am passionate about in life. Health and fitness have been a big part of who I am for quite some time. I have eight years of experience in personal training, small group, boot-camp style, and sports performance training.
My purpose is to help people change their lives in the simplest and most realistic way possible through exercise.

I’m a certified personal trainer looking to help my clients become the best version of themselves! My hobbies are spending time with my family and learning how to garden.

Thanks, Chris for all you do!
Five Lessons in Mindful Eating- Part 1

Over the next few months, I want to take a deeper look at one of my favorite trending topics in nutrition, mindful eating. Each month I will focus on a different key part of mindful eating and discuss how you can use it in your everyday life! This month we are tackling what I consider to be the first step towards eating mindfully. We are going to just focus on the food.

Now, honestly “just focusing on the food” sounds easy and like it may be a waste of your time but I promise it isn’t. In order to accomplish this task, we first have to put away all of those distractions that seem to find their way to the table. This means not eating at your work desk, not having the TV on, and putting that phone away. These three distractions tend to be the most popular but they are not the only distractions that can creep up on you. If you find you are doing anything other than eating and thinking about the food, the distraction should be removed.

After getting rid of the distractions, it is time to slow down when eating. One tactic you can use to slow down includes setting your utensil down every bite or few bites until you have thoroughly chewed and swallowed your food. When you set your utensil down, you can lean back, take a deep breath and take a sip of water. Another tactic is to cut your food into small pieces so that you take smaller bites. Even setting the intention to eat slowly during a meal can help slow you down.
The final step to just focusing on the food is to use as many of your senses as you can while eating, slowly, of course. Notice how the food looks. Is it bright and colorful and making your mouth water? Or is it a quickly thrown together burger from a fast food place you stopped at for lunch. Is the smell filling the whole room or can you only smell it if it is right under your nose? When you take a bite does the texture feel like you imagined or is it different? Does the taste change as you chew or after you have swallowed the bite? These are all questions you can answer in your head or out loud with a friend while you are eating, slowly, and solely focusing on the food. This distraction-free way of eating can be used at any meal, any time of day, anywhere! Experiment with it as much or as little as you can!
Kale and Roasted Sweet Potato Hash

  • 2 small or 1 large sweet potato, peeled and diced
  • 1 medium red onion, diced
  • 2 tablespoons oil (or as needed)
  • 1 tablespoon garlic powder (or to taste)
  • 1 pinch of salt and pepper, each
  • 4 cups chopped kale
  • 4 eggs
  • 1 handful walnuts (optional)

1)     Preheat oven to 425 degrees.

2)     In a mixing bowl, toss sweet potatoes, walnuts (opt.) and onion with ~1 tbsp oil and ½ tbsp garlic powder. Spread evenly on a baking sheet and bake for 20 minutes.

3)     While the sweet potato mixture is baking, toss the kale with remaining oil and garlic powder in the bowl. Remove the pan from the oven. Stir the vegetables, place the kale on top. Continue baking for ~10min.

4)     Bring 2 inches of water to a boil. After boiling, reduce heat to medium-low. Crack each egg into a small bowl and gently place them, one at a time, into the water. Poach for 4-8 minutes, depending on how runny you prefer the yolk. Using a slotted spoon, remove the eggs and place on paper towels to remove any excess water.

5)     Divide the vegetable hash among the plates and top with an egg. Sprinkle salt and pepper to taste.
Do you need help with your eating habits? Or have questions for our Dietitian?
Call us today at 731-425-6964 to schedule an appointment. Many insurances accepted!
Sheet Pan Tacos
(Check out the demo)
Group Exercise Schedule Changes
Tuesday 6:30pm Ab-solute Glutes added
Thursday 5:30pm Cycle moves to Tuesday 5:30pm
Saturday 11:30am Step added
Sassafras offers all LIFT Wellness Center Members 10% off purchases!

All you have to do is show your scan tag receive 10% off your purchase.

Try out their new activewear!
Grubb's is offering LIFT Wellness Center Members TRIPLE Loyalty points! All you have to do is go by Grubb's, show your scan tag or app scan bar code to be added into their system to get triple loyalty points!

Points accrue on every purchase, they never expire and it's FREE! Stop by to Sign up today!
Blacksmith offers all LIFT Wellness Center Members 10% off purchases!
*excluding alcohol*

All you have to do is show your scan tag to your waitress to receive 10% off your order.