November news & updates

November Events See what's happening this month . Employee Spotlight Meg Hargett Meg started with LIFT Wellness Center when we opened our doors in 2013. She has been teaching cycling for 20 years! She enjoys working with members and teaching the proper techniques of cycling in order for them get the best cycling experience ever while having fun with DVDs, music and videos! Meg started a triathlon team here at LIFT a few years ago and she said "It's been so much fun seeing members getting involved in this multi sport race sequence of swimming, biking & running." She also stated "It is very rewarding for her to see members set and achieve goals beyond what they thought was possible! She loves being a part of LIFT Wellness Center! Meg says "LIFT is more than just a fitness center!" We are so lucky to have Meg here at LIFT! Thanks Meg for ALL you do! You cheer on SO many! Member Spotlight Heath Williams Five years ago Heath knew he needed to make a change! He decided it was time to get active. Heath joined LIFT Wellness Center 5 years ago with encouragement from friends that were already members! Heath stated that making the decision to incorporate health and wellness into his life has not only made him healthier, but also happier! Heath also said there has been a tremendous change in his appearance and also how he feels! He has become more interactive with people and the community as well! "LIFT is an amazing place! It offers so many options and opportunities. The facility and staff are always outstanding"-Heath Heath, we are proud that you decided to get active and take pride in your health and wellness! Thanks for starting your day with us!

LIFT Cafe Smoothie flavor of the month: The Yeti Special for November: $1 off Flavor of the Month Smoothies on Fridays! Come see us! Learn More About LIFT Cafe & View our Menu! Come warm up with our warm coffee, lattes, cappuccinos and so much more! 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! Hours Monday-Friday 7am-2pm

Black Friday SALE! Membership Special 1/2 off enrollment and no dues till 2020! Offer available 11/29-12/01 Personal Training Special  Members: 20% off Personal Training packages up to 16 sessions Non Members: 15% off Personal Training Packages up to 16 sessions *Limit 2 packages per person.

Foam Roll Mobility Education 1st & 3rd week of the month on a rotating schedule  Nov. 7 @ 5:30pm Nov. 22 @ 7:00am Dec. 6 @ 11:30am Dec. 19 @ 5:30pm Free education on how to use a foam roller and what benefits you will gain.

SAVE THE DATE

Holiday Survivor November 25th-January 3rd Details coming ASAP! Be looking for a email with all of the details! Fiber....Weightloss? Energy? December 10th @ 12pm Free & Open to the Community 12 Days of Fitmas App Challenge will begin December 16th. More details to come. January 1st Commitment Day 5K More details to come. Be on the look out for open registration January 24th Healthy Wage Weight Loss Challenge More details coming soon!

AQUATICS

Holiday Camp for Kids November 11th 9am-12pm Swim Lesson, Land Activities & a Pool Party Ages 6-12 (Must be comfortable in the water) $25 per participant Pre-Registration REQUIRED For more information, contact our Aquatics Coordinator Gina Campbell 731-425-6855 or [email protected] American Heart Association Heartsaver Pediatric First Aid November 9th 9am-1pm Full Basic Life Support Course November 9th 2pm-6pm For more information, contact our Aquatics Coordinator Gina Campbell 731-425-6855 or [email protected]

GROUP SWIM LESSONS Winter I Session 11/16/19-1/4/2020 Registration is OPEN! Call Gina today 731-425-6855

Group Exercise

Our trainers are getting trained! LIFT will be hosting NETA Indoor Group Cycling certification on November 9 th . Saturday, November 9 th 8:30AM Cycle class will be canceled. November Group Exercise Changes Thursday 5:30PM Step changes to Step/Yoga Friday 5:30PM M.E.L.T. removed Saturday 11:30AM Step changes to Step/Yoga

If you're interested in losing weight while learning healthier lifestyle strategies, contact the LIFT Weight Management at  731-425-6820  [email protected] Thanksgiving in a Dish This recipe provides all the flavors of the season in one simple dish! A mix of colorful veggies and zesty spices come together for a healthy version of a Thanksgiving dish. Make this for a fun festive lunch or bring it to your Thanksgiving meal! This recipe supports the Healthy Solutions and Phase 2 diet plans. This recipe makes 1 serving at 550 calories. INGREDIENTS 2 cups frozen peas and carrots 1/2 cup celery (chopped) 1/2 cup onion (chopped) 1 cup hot water 1 HMR 500 Chicken Soup 1 tsp poultry seasoning 1 HMR Savory Chicken entree DIRECTIONS 1. Heat a pan over medium heat and add frozen peas, carrots, celery, and onion. Saute for about 4-5 min until soft. 2. Mix the hot water, chicken soup and the poultry seasoning to make a sauce. 3. Dice the chicken strips from the entree and mix with the cooked vegetables and sauce. 4. Spray a small casserole dish with non-stick cooking spray and add the veggie/entree mixture. 5. Microwave 3-4 minutes until warm, or bake in oven for 30 minutes at 350 degrees. You can pick both of these up at the front desk! You can also get all of the HMR products at the front desk so if you want to try them out, stop by! 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 Managment 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. ‌

*Childcare fee applies *Kids ages 7-12 may participate by arriving at Childcare at least 5 minutes before class is scheduled to start. All Classes will be held in Studio 2.

Kids 3-2-1  Similar to our adult 3-2-1 class, Kid's 3-2-1 will consist of 3 minutes of cardio, 2 minutes of strength, and 1 minute of an exercise for the core. The goal of this class is to get kids moving, develop and grow an interest in physical activity all while having fun! November 6th & 13th  4:15pm - 4:45pm

Family Gym/Swim Fridays 4:30 pm - 7:30 pm Sundays 1:00 pm - 4:00 pm Family Gym Rules

Rock Wall Hours Monday 5:00pm to 7:00pm Wednesday 5:00pm to 7:00pm Thursday 5:00pm to 7:00pm Saturday 9:00am to 11:00am

The hot tub will be closed for maintenance every Thursday 1:30 PM - 2:30 PM for back-washing and cleaning. The men's steam room will be closed from 2pm-2:30pm for daily cleaning. The women's steam room will be closed from 2:30-3:00pm daily for cleaning.  The basketball gym and 2 lanes of the lap pool will be closed on Tuesdays & Thursdays 1:00 PM - 2:00 PM for SWIM/GYM (Homeschool program)  Basketball gym will be closed to basketball play on Mondays 5:00 PM - 6:15 PM Cycle this Saturday (November 9th) is canceled. LIFT will be closed Thanksgiving Day.

LIFT Wellness Center|www.liftjackson.com

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