Nancy Arment
Nancy has been a member at LIFT since 2016. She has been active most of her life and loves to run, completing several half marathons but in October 2020 she decided to step out of her comfort zone by trying CrossFit. Since Nancy has lost 30 pounds and become much stronger. She had never lifted weights before but now she loves it. She credits her CrossFit coaches Blake Butler and Chelsea Dunn for always being uplifting and patient. She said, "At LIFT and in CrossFit, you aren’t just a member but more like friends and family."
Congratulations on your success Nancy and keep working hard to reach your end goals! We are so happy to have you here at LIFT!
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Members: FREE • Non-Members: $10
- Non-members get access to LIFT Wellness Center May 10-16.
- $0 enrollment if you join LIFT Wellness Center by the end of May.
1) Pick up your MOVE150 card at LIFT Wellness Center front desk.
2) Complete a row or column of activity challenges, writing in the date completed.
3) Exercises do not have to be completed in order, as long as the row/column is complete at the
end of the week (be sure to date each box under completion.)
4) Submit your completed MOVE150 card to the front desk at LIFT Wellness Center by 5/19.
5) Complete multiple rows/columns or the full card for more chances to win!
* For every row or column completed you get another chance to win.
Participate and you can win (members)
$25 LIFT gift card, 1-hour massage, 4 personal training sessions
Winners will be notified by LIFT Membership Staff. Prizes can be claimed at LIFT Wellness Center
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MyZone users, did you know MyZone now offers LIVE Remote classes FREE to our Members!
Check out how to get started!
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Your first class is always FREE, come try us out!
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
From 5:30pm-7:00pm, the back half of the gym and equipment is reserved for the CrossFit LWC Classes.
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Check out our podcast!
Progress NOT Perfection!
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Smoothie flavor of the month:
Strawberry Lemonade
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Special for May
$1 off Flavor of the Month Smoothie on Fridays
Cafe Hours
Monday-Friday
7am-1pm
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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Did you know about our LIFT member and non-member monthly promotions!?
LIFT Members receive FREE enrollment, FREE In-Body Assessment, FREE recipe book, and FREE HMR bag.
Non-LIFT Members receive FREE Month Membership to LIFT Wellness Center, FREE In-Body, FREE recipe book, and FREE HMR bag.
Why wait?
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Entree of the Month!
Receive 10% off every Beef Stroganoff entree purchased during the month of May!
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Latosha has lost
21.2 lbs. since starting the HMR Program!
Latosha is a mother of 2 teenagers. She enjoys the laughter and time spent with them, which she NEVER takes for granted!
"Being overweight is nothing new to me. I had COVID-19 in October, and it was a turning point for me. I made a promise to myself when I overcame COVID, I had to make a change that starts with losing weight. Working for West TN Healthcare, I receive emails about the HMR Program so I decided... why not! Best decision ever!"
"The HMR Program is convenience at its finest! Everything is laid out for you. You just try and the results will come. I am not where I want to be YET, but HMR is helping me get there!"
Congratulations on your success,
we are so proud of YOU!
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INGREDIENTS:
DIRECTIONS:
- Blend Multigrain Hot Cereal mix in a food processor until flour consistency. Then mix with 70 Plus shake powder and stir to combine.
- Add in water and stir until you get a thick batter consistency. (add less water for a thicker batter to make waffles).
- 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.
- Top with sugar-free maple syrup, warm fruit, or fresh fruit.
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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:
- How to make healthier food choices
- How to eat more fruits and vegetables
- 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.
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Portobello Asparagus Stroganoff
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INGREDIENTS:
DIRECTIONS:
- Clean asparagus and portobello mushrooms and slice into bit size.
- Cook on the stove with the soy sauce until tender
- Mix heated entree and serve
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HIIT Boxing
(small group training)
Click the video to see what it's all about!
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HIIT Boxing Class Times:
Tuesday & Friday 5:15 AM
Cost:
1x/week-$25/month
2x/week-$40/month
Contact Ali for more information
Gloves & Wraps available for purchase at the front desk.
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Welcome, Kerri Love!
Kerri is the Health Educator for LIFT Weight Management
She is from Crockett County in West Tennessee. She recently graduated from Arkansas State University with a Bachelor of Science degree in Health Promotion. She enjoys playing volleyball, playing with her dog, and listening to music!
"I am beyond excited to be able to work for LIFT Weight Management. I am looking forward to developing relationships with each patient as well as being a mentor to hold each of them accountable."
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Mindful Eating- Part 4
Hunger Fullness Scale
When humans are born we have this innate knowledge of when we are hungry and when we are full, and we eat accordingly. As we grow up we start leaning more on external forces telling us if we are hungry or full. Examples of this might be “oh, it’s noon! Time for lunch,” or “finish your food so you have a happy plate,” or even “I can only eat between 2pm and 6pm or I will gain weight!” We learn to start ignoring those inner hunger and fullness cues. It can become difficult trying to reconnect with those feelings because everyone experiences hunger differently.
There are many ways our body can let us know that it needs food. The most obvious is when you feel it in your stomach. Perhaps you have an empty feeling in your stomach, it grumbles, or you have a pain. For some people these signals are the first cues that your body sends out, but for others it’s the last signal. Your body can also be telling you that it needs food based on your energy levels, such as that tired, sluggish feeling. Perhaps it’s your head instead, and you are having trouble concentrating, you have a headache, or feel dizzy. Another sign that it might be time for food is your mood. Being irritable, on edge, uninterested, or the classic “hangry” feeling can also be signs that your body is ready to eat.
Ignoring those hunger signals, or waiting until you are ravenous before eating can lead to increased cravings and more severe signs that you need to eat. When you do start to eat, you are more likely to choose foods that are easily available (typically snacks, treats, etc.), or are not very satisfying. You are also likely to eat at a quicker pace than normal, which can lead to eating more food and getting uncomfortably full, or can cause indigestion, bloating or gas. Listen to those hunger cues, eat satisfying meals slowly, and stop when you feel satisfied and comfortable.
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Mediterranean Quesadillas
Ingredients
- 1 diced tomato (grape/cherry tomatoes work best for a sweeter taste, or plum tomatoes)
- ⅓ cup diced red onion
- 1 cup chopped spinach
- ½ cup feta (or goat) cheese
- 1 cup shredded mozzarella cheese
- 3 burrito style tortillas, preferably whole grain or whole wheat
Instructions
- Combine tomato, red onion, spinach and cheeses.
- Heat a small amount of oil in a large flat plan or on a griddle over medium heat. Place a tortilla in the pan to warm for 2-3 minutes.
- Flip the tortilla, then place a portion of the vegetable and cheese mixture on half of the tortilla. Fold the tortilla in half and press down with a spatula. Cook for 2-3 min, then flip and cook for an additional 2-3 min or until cheese is melted.
- Cut into 4 slices and serve with your choice of toppings, such as sour cream, salsa, pico de gallo, etc.
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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!
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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!
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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!
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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.
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