It's that time a year again when we all gather with our friends and family to enjoy a lot of yummy food! It's also getting colder outside and we tend to move our bodies less during the winter months. Most people tend to gain weight during the holidays but we want to help YOU change that!
Our Holiday Survivor Challenge is our challenge to you! Maintain or lose weight during the holidays!

Open to Members & Non Members! So, get your neighbors, friends, & family on board with you to NOT gain weight this holiday season! Start 2021 healthier and happier!

Members: $15
Non Members: $30
Members who do not gain will receive a long sleeve t-shirt and those who lose weight will be entered into a Grand Prize drawing for 800 app points!

Non Members who lose weight or do not gain receive a long sleeve t-shirt and $0 enrollment (must join during January 2021).

Non Members will have access to LIFT Wellness Center during the Challenge!
That's a FREE month and 1/2! This is the BEST deal of the year if you plan on starting your New Year's Resolutions at LIFT Wellness! Go ahead and start early! The $0 enrollment is exclusive to challenge participants. This offer is NOT offered any other time!

Carol Sue Keathley

"I began coming to LIFT three years ago as part of the Exercise is Medicine program. I had been under the care of Bryan Thorne, Physical Therapist & Manager of LIFT Therapy, for several months as a result of a difficult leg injury. Bryan encouraged me to continue with my strengthening program following a total knee replacement and more months of therapy; he assisted the LIFT staff in designing my ongoing exercise program. Even after a number of months in physical therapy, the exercises were hard, but I was determined to walk as well as I could even though I required a can to do so. After 60 days in the program, I realized the benefits and joined LIFT Wellness Center as a member. I continued my 2-3 times a week routine but determined after a number of moths that I had hit a plateau in progress and needed some in-depth assistance.

My friend Miki Martin, Physical Therapist & Director of LIFT Wellness, strongly recommended Kent Schott, ATC, CPO for some individual personal training. After meeting with Kent, he assessed my fitness status, evaluated the challenges he knew I was facing, and embarked on twice weekly sessions of personal training. Never did I think I would-or could-do the various exercises of strength training, balance, coordination, and flexibility in which Kent has patiently and consistently directed me. After over a year of regular sessions, my strength and balance have dramatically improved. As a bonus, I have found a new and trusted friend in Kent.

I would encourage anyone to try some individual sessions with one of the trainers. You might be very surprised at what you will be able to accomplish with their professional help. I certainly am!

Congratulations on your success Carol Sue,
we are so proud of YOU!
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!


·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.

Smoothie flavor of the month:
Salted Caramel

Special for November
$1 off Flavor of the Month Smoothie

Cafe Hours


Everyday 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!
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

Pineapple Salsa Veggie Burger  - (Cal 397 F 13g/C 55g/P 15g) - Dr. Praeger's® Veggie Burger topped with pineapple salsa with a whole wheat sandwich bun and a side of rosemary fries

BBQ Bacon Burger Bowl - (Cal 474 F 22g/C 45g/P 24g) - Ground beef in a tangy bbq sauce with bacon bits, cheese, and crispy onions over brown rice
Contact Blake A. Butler, ATC, CF-L1 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.

Schedule of Fundamentals Courses ($50)
11/28/20 11 AM - 1:00 PM
12/19/20 11 AM - 1:00 PM
2 hour course with a WOD demonstration
Get the Scoop on
CrossFit LWC
CrossFit LWC

Hello, my name is Megan Hedwall, and I am a Personal Trainer here at the LIFT Wellness Center. I graduated from Grace Christian University with a Bachelors degree in Business Management. I was not sure what I wanted to accomplish with my degree.

During my time at school, I started to get into lifting; many people would ask me for advice and even ask me to train them one on one. Those experiences are what drove me to become a certified personal trainer through the National Academy of Sports Medicine (NASM). I enjoyed teaching people about exercises and how to perform them safely, efficiently, and effectively.

I believe that you can never stop learning, and in fitness this is especially true. Starting a fitness journey can be one of the best forms of self-love that you can give yourself.
“Teaching is only demonstrating that it is possible. Learning is making it possible for yourself.” -Paulo Coelho

“Every accomplishment starts with the decision to try.” -John F. Kennedy

I would love to help you not only learn but also reach your goals. Let’s learn and grow together!
Enjoying the Holidays Without Hating the Scale

We are closing in on the end of 2020 and approaching the wonderful holiday season! Although this time of year brings gratitude and joy to so many, it can also create a world of chaos around eating habits. Here are ten tips and tools you can use to enjoy the holidays without hating the scale.

  • Use a normal sized plate to eat from.
  • Make a plan for leftovers- from your plate and the serving dishes!
  • Set your fork down between bites or every couple of bites.
  • Engage in conversation- it’s been a crazy year, there is plenty to talk about!
  • Stay hydrated- drink water before, during, and after the meal!
  • Be mindful of alcohol consumption- alcohol is calorie dense and can promote additional eating.
  • Get active! – go for a walk, participate in a race, whatever feels good to you!
  • Slow down when you are eating- think about the flavors, textures, and smell of the food.
  • Wait before you go back for seconds, sometimes you just need time to really feel full.

My final tip to tackle holiday eating is to make sure you eat before the big meal. If the plan is for a big lunch, then make sure you are eating breakfast! It also wouldn’t hurt to bring healthy snacks to enjoy while the turkey is cooking (because no holiday meal ever started on time). Going an extensive time between meals may make it seem like you are cutting calories, but what typically happens when we finally get to eat is that we eat eagerly, urgently, and completely blow past our “satisfied” state. Combine this hunger with prized Thanksgiving food and the result is often excessive calorie consumption, discomfort, needing to nap, and even unbuttoned pants. This year, let’s take control of that chaotic holiday eating and feel good about the memories, not guilty about what the scale says.
Need a little help thinking of a breakfast idea?
Try this recipe for
Pumpkin Spice Oats!

  • 1 1/2 cups steel cut oats
  • 3 cups water
  • 2 cups milk (any kind you like)
  • 1 can pumpkin puree (15 ounces)
  • 1/4 cup pure maple syrup plus additional for topping
  • 1 tablespoon pure vanilla extract
  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves or allspice
  • 1/2 teaspoon kosher salt
  • Toppings: chopped/toasted nuts, dried cranberries, chocolate chips, peanut butter, you name it!
Add all ingredients (except for the toppings) into a slow cooker. Cook on Low for 6-7 hours overnight. If your slow cooker runs a little hot or you need it to cook for longer than that, you may want to keep it on Warm overnight and then turn it up in the morning just before breakfast. This recipe is not overly sweet, so adding brown sugar or a little more maple syrup to each bowl will sweeten it right up (if desired)!
Group Exercise Schedule Changes

  • Tuesday 5:00p Overdrive moves to Basketball Gym
  • Friday 8:30a Step changes to Step/Sculpt
  • Friday 12:15p Overdrive moves to Basketball Gym
  • Friday 5:30p Outdoor Zumba moves Indoors
Ask an instructor for details
Holiday Hours
Thanksgiving: CLOSED
Christmas Eve: 5am-2pm
Christmas Day: CLOSED
New Year's Eve: 5am-2pm
New Year's Day: 5am-2pm