November
news & updates
LIFT Cafe
Smoothie flavor of the month: The Yeti

Special for November: $1 off Flavor of the Month Smoothies on Fridays! Come see us!


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 Gina.Campbell@WTH.org
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 Gina.Campbell@WTH.org


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 
HMRliftcenter@wth.org
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

DIRECTIONS
  1. 1. Heat a pan over medium heat and add frozen peas, carrots, celery, and onion. Saute for about 4-5 min until soft.
  2. 2. Mix the hot water, chicken soup and the poultry seasoning to make a sauce.
  3. 3. Dice the chicken strips from the entree and mix with the cooked vegetables and sauce.
  4. 4. Spray a small casserole dish with non-stick cooking spray and add the veggie/entree mixture.
  5. 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:
  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.
*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

 
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.