3 Summer Fitness Challenges

3 Summer Fitness Challenges

3 Summer Fitness Challenges

When January hit, you were exhilarated to ramp up your wellness journey. But now we are halfway through the year. The newness has worn off. It’s easy for motivation to wane. And, it’s hot.

But there is a great way to get your motivation back…join a summer fitness challenge! A personal fitness trainer at Franklin Athletic Club can help you reach your personal fitness goals.

Here are three challenges to consider. So, grab a buddy and push one another to accountability as you reach your fitness goals.

Challenge 1: Focused Feature

Choose a body part, or feature, such as arms, that you want to focus on for one week (or longer, if you choose). Here’s an example of a seven-day arm challenge to sculpt the biceps, triceps and shoulders.

Monday / Thursday: dumbbell shoulder press, tricep kickbacks, bicep hammer curls, tricep dips

Warm up gently, then perform 3 rounds of 12 each, using weights heavy enough to make the last two reps in each round challenging, but still doable with good form. Rest for 20 seconds between each exercise, then rest one minute between rounds.

Tuesday / Saturday: front-to-side raise, barbell skull crusher triceps, alternating bicep curls, tricep pushups

Wednesday / Sunday: Cardio or Mind-Body practice such as yoga or pilates

You can also do a legs, glute or abs-focused feature challenge.

Challenge 2: Get In, Get Out, Get On With Your Day

You’ve probably heard of high intensity interval training. Increasing then lowering your heart rate incrementally is a great way to build cardio. But have you heard of Tabata Intervals? This workout is literally only four minutes of actual exercising!

For the next seven days, commit to at least one round of Tabata Intervals and see if you don’t increase both your aerobic and anaerobic conditioning. This four-minute exercise boosts your metabolism for up to 24 hours.

Broken into 8 rounds of 20 seconds of all-out effort, followed by 10 seconds of rest, it’s sure to be the longest 4 minutes of your day. But when you’re done, you’re done!

Great exercises for Tabata Intervals include:

  • Squats
  • Mountain climbers
  • Burpees
  • Stationary bike
  • Jumping rope
  • Sprints
  • Push ups
  • Rowing machine

Challenge 3: Full Body 4-Week Transformation

If you’re looking for something a little longer in duration with big results, go for a 4-week full body challenge that mixes upper and lower body exercise with cardio so that you’re sure to stay mentally engaged without boredom or burnout. Grab a friend and a great playlist and see how far you can push yourself in four short weeks.

Join Franklin Athletic Club

Don’t see a challenge that sparks your interest? No worries! Contact a personal trainer who can devise a customized summer challenge just for you! Reach out at 615-599-5544 to ask about membership plans or the more than forty classes offered weekly. Schedule a tour or find a personal trainer for your summer fitness challenge!

Franklin Athletic Club
112 Rand Place
Franklin, TN 37064

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6 Reasons Why Anyone Should Hire a Personal Trainer

6 Reasons Why Anyone Should Hire a Personal Trainer

6 Reasons Why Anyone Should Hire a Personal Trainer

Movie stars have a personal trainer. Pro athletes use personal trainers. Models use personal trainers. And while that’s certainly true, personal trainers are not only for elite athletes or those in the limelight. You don’t have to want to be a bodybuilder to reap the benefits of hiring a personal trainer. So what could a trainer do for you? We’re glad you asked! Here are six reasons why you may want to hire a personal trainer at Franklin Athletic Club.

1) Get Results

If you’ve been trying to exercise, lose weight or bulk up on your own – and you haven’t been seeing the results you wanted – don’t give up! Get a trainer instead. They will listen to your habits, your goals, what you’ve been trying and provide you the much-needed guidance to get you to the next level. They have a wealth of knowledge about exercise, nutrition and the human body. The adjustments, even minor ones, they show you can be enough to hit those results you’ve been chasing for too long.

For example, squeezing your muscles tight for a beat at the top of a bicep curl makes the same curl substantially more effective than simply lifting and lowering your arm while holding a weight.

2) Be Safe

Exercise is good, but it should always be done correctly to mitigate risk of injury. Personal trainers can evaluate and correct your form if need be for a variety of exercises, whether lifting weights or running. If you hit your stride too hard, you risk jarring your knees. A dead lift is an incredibly effective exercise…when done safely and correctly. Bad form could cost you more than just results. It could cause an injury that keeps you from working out for a long time…or worse.

3) Keep it Interesting

Boredom in a workout is bad in a few ways. If your muscles get used to the same moves, the exercises become less effective. If you get bored with a workout, you could get careless with the exercises and increase the risk of injury. And worst of all, if you lose interest, you’re more likely to stop working hard or working out at all. A personal trainer can reduce the likelihood of boredom or burnout by injecting variety, options and keeping it fresh and interesting.

4) Accountability

It’s much easier to blow off a workout or five if no one is meeting you and if no one else knows your goals. But when you enter a relationship of accountability to a personal trainer, you’re more likely to show up for training sessions and continue the workouts scheduled for independent days. That accountability yields greater physical results as well as mental and emotional strength.

5) Someone’s in Your Corner

Having a cheerleader, a motivator and someone who believes in you makes you want to prove them right. People who work out with a personal trainer are more motivated, more dedicated and work harder than those without a trainer…even when the trainer isn’t there! You’ll be surprised to find the voice in your head is your trainer’s reminding you just how strong and capable you are.

6) Personalized Programs

It might seem like a no brainer, but personal trainers develop “personal”ized programs for each client. If you have an injury or medical condition, they’ll take that into account and develop an appropriate exercise regimen for you. If you want to train for a marathon, triathlon, weightlifting competition, obstacle race or other event, they can tailor a program to help you reach your goals.

Personal Trainer at Franklin Athletic Club

The knowledgeable personal trainers at Franklin Athletic Club can’t wait to meet you and help you achieve your fitness goals…and so much more! Contact us for more information. Call (615) 599-5544.

112 Rand Place
Franklin, TN 37064 

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Taking the “Work” Out of Your Workout

Taking the “Work” Out of Your Workout

Taking the “Work” Out of Your Workout at Franklin Athletic Club

4 Ways to Make Exercising Easier

There’s no time like the present for reclaiming your mental and physical self-care through exercise. But some days, working out just feels like work. While exercising isn’t always “easy,” Franklin Athletic Club offers four ways to make your workout a little easier and more pleasant.

1) Chase the Beat

Music makes everything better. A favorite song to sing along with can distract you from the task at hand. A song with an inspiring message can push you to pedal faster, push harder up that hill, go for one more rep or climb an extra flight of stairs. Eliciting an emotional response can engage your mind in a positive feedback loop: I’m happy, this feels good, I’ll keep doing this.

Choosing upbeat, fast music with tempos around 170-190 beats per minute has been proven to reduce perceived effort by participants. In other words, the external stimulus of great music blocks out the internal stimulus responses such as “this hurts” or “I’m tired.”

Chasing the beat doesn’t require you to actually catch the beat. If you aren’t moving at the same tempo as the song, it’s fine. Just rock out your workout!

2) Be Your Own Hype Guy/Girl

Getting yourself mentally psyched up for a workout with positive and encouraging self-talk can make a big difference in your workout. If you listen to the negative voices in your head telling you that you can’t do something or that it’s hard, you’ll be right. But if you listen to the positive voices, guess what? You’ll be right.

Choose your self-talk, which voice you’re going to give authority and power to. Then ramp it up by saying “You can do it,” or “Come on, “Brad,” keep those legs churning!” By taking yourself out of the first person (“I can do this”), by externalizing the person you’re cheering on, you can actually get better results! A recent study showed athletes that spoke to themselves in the second-person were faster and generated more power. So be your own hype person and tell yourself, “You got this!”

3) Shorten the Commitment

American adults don’t get enough exercise, for the most part. Recommendations include a minimum of 150 minutes of medium intensity anaerobic (cardio) exercise per week, 75 minutes of high intensity, or some combination of the two, in addition to two days a week of strength and/or balance training. That sounds like a lot.

But it all adds up. Don’t feel like you have to commit to meeting a weekly goal for a year. Break your workouts at Franklin Athletic Club into smaller, more manageable chunks. Commit to a 15-minute walk for today. Commit to working out your legs today instead of a whole-body workout multiple days this week. Not only are you more likely to succeed in completing these small, achievable and incremental goals, you’re also more likely to give yourself grace.

Knowing you only have to do legs today means you are more prone to putting forth good effort with good form. And knowing you skipped one day of a walk instead of “blowing it” for the year or even the week means you’re more willing to try again tomorrow. It all adds up.

4) Leave the House and Meet a Friend

There are many kinds of home fitness equipment and apps that can give you a great workout. And they have been critical during the pandemic. But sometimes that sleek piece of home fitness equipment turns into a very expensive clothes racks. They’re almost too easy and convenient. Home gym equipment is also always there, always available. This means you can just as easily use it “later.”

Leaving the house, being intentional and going to a health club like Franklin Athletic Club makes it more likely you will do the exercise. After all, once you leave the house and commit to meeting a friend for a workout, you may as well do it. And working out with a friend usually means you push yourself harder or are less likely to give up halfway through the workout. Don’t have someone to meet? Join a group fitness class and find new workout buddies!

When you’re ready to make it easy (but not too easy) to work out again, we are here, ready to help you meet your fitness goals safely. Sign up online or contact us for more information.

Franklin Athletic Club
112 Rand Pl
Franklin, TN 37064
(615) 599-5544
Franklin Athletic Club

7 Strength Training Tips from Franklin Athletic Club

7 Strength Training Tips from Franklin Athletic Club

7 Strength Training Tips from Franklin Athletic Club

Building strength and muscles is a great goal at any age and at any fitness level. But strength training doesn’t mean your goal is to look like Arnold Schwarzenegger. Nor is strength training limited to heavy free weights. Lean muscles are also built through strength training.

Discover the many ways (and reasons) to add muscle tone at Franklin Athletic Club with these seven strength training tips.

1) Lift with Purpose

Whether you are using a weightlifting machine or free weights, make sure the weight level is sufficient. If it’s too easy for the number of reps in your set add a little weight. The last one or two reps in a set should be a challenge, but doable. (Back the weight down if you can’t complete a set of eight reps.) If it’s too easy, you’re not getting the strength-building benefit. Make it count!

2) Work Out Where You Are

Who says the gym is the only place you can strength train? Sit on a stability ball at your desk to build ab strength. Going for a run? Do a few tricep dips on the park bench you run past. Or add a set of push-ups every few minutes or every mile.

3) Do Double-Duty Exercises

Many exercises can focus on more than one muscle group at a time, giving you results in multiple body parts in less time. Ask our personal trainers to demonstrate moves such as lunge with a bicep curl or side-step squat with a wood chop.

4) Rest Builds Strength

If you work the same muscle group every single day, you aren’t giving it time to recover and actually get stronger. If you strength train daily, switch up the muscles you’re working and give a day between. For example, if you do leg day on Monday, focus on chest or arms on Tuesday.

5) Keep it Interesting

Nothing is more boring than the same old thing, every day, every week. And strength training does not need to be boring! Even if you focus on the same muscle groups every week, there are countless ways to target those muscles. Mix it up and keep it interesting. Your muscles will also benefit. New movements on the same muscles build better gains.

6) Body Weight Counts

Did you know you can strength train without ever lifting a single weight? Body weight exercises are excellent tools for building strength…no weights needed! Squats (especially with an explosive jump), push-ups, burpees, planks, mountain climbers and Bulgarian split squats are all excellent ways to build strength throughout your body without weights.

7) Strength in Numbers

You’ve heard the phrase that there is “strength in numbers.” It’s true in fitness as well––but not just the number on the weight. Building strength with others gives you community and accountability. You push yourself a little more, you definitely have more fun and you have an encouraging environment to know you’re not alone. Franklin Athletic Club offers group fitness classes that focus on strength building, in addition to cardio. Check out

  • TBW – The Total Body Workout uses resistance and cardio with free weights, intervals, power, plyometrics, endurance and body weight.
  • Body Pump – Any fitness level can enjoy and see gains in strength and endurance using barbells and weights to target every major muscle group.
  • Triple Fit – Intense cardio workout for all fitness levels, featuring plyometrics, sports drills, core work and body weight resistance. High and low impact options shown.

Check out Franklin Athletic Club for options and ideas on strength training. Sign up online or contact us for more information.

Franklin Athletic Club
112 Rand Pl
Franklin, TN 37064
(615) 599-5544
https://franklinathleticclub.com/

Why Aerobic Exercise is Important

Why Aerobic Exercise is Important

Why Aerobic Exercise is Important

From HITT training to Zumba to pilates and everything in between, figuring out what type of exercise routine is best for you can be overwhelming. While you will find lots of opinions online regarding what type of exercise is ideal, one opinion is pretty consistent across the health and fitness industry – aerobic exercise is important and should be incorporated into your workout.

What is Aerobic Exercise?

Aerobic exercise is all about getting your heart pumping and maximizing the amount of oxygen in your blood.

Did you know? The word “aerobic” means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

Aerobic exercise are exercises you can do for an extended period of time at a moderate level of intensity. A few examples of aerobic exercise include walking, jogging, swimming, dancing and rowing.

Why You Should Do Aerobic Exercise

There are a wide range of benefits of aerobic exercise. Here are a few benefits provided by the Mayo Clinic and Cleveland Clinic:

  • Improves cardiovascular conditioning.
  • Decreases risk of heart disease.
  • Lowers blood pressure.
  • Increases HDL or “good” cholesterol.
  • Helps to better control blood sugar.
  • Assists in weight management and/or weight loss.
  • Improves lung function.
  • Decreases resting heart rate
  • Increase your stamina, fitness and strength
  • Boost your mood
  • Helps you stay active and independent as you age

Remember: talk with your physician before you start an exercise program.

Finding Success With Aerobic Exercise

The best way to succeed with aerobic exercise is to find activities that you enjoy and to continually change it up so you’re never bored with your aerobic activity.

At Franklin Athletic Club, you can walk, run or row your way to fitness! You’ll find aerobic exercise machines and group classes to help you get started in your aerobic journey.

Machines, like treadmills, ellipticals, stair steppers and cross trainers are a great way to workout as you can exercise at your own pace and when you feel comfortable, you can challenge yourself by increasing the intensity at intervals that you are comfortable with.

You can also incorporate group classes into your routine. Group classes are a great way to hold yourself accountable and to connect with others while working out. Franklin Athletic Club offers group classes like Cycling, Body Pump, Zumba and Silver Sneakers.

Get Aerobic at Franklin Athletic Club

Join Franklin Athletic Club to discover a healthier you. With flexible membership options that include access to fitness equipment and group classes, Franklin Athletic Club is the place to find everything you need to get and stay fit and healthy. Sign up online or call (615) 599-5544 to learn more.

Franklin Athletic Club
112 Rand Pl
Franklin, TN 37064
(615) 599-5544
https://franklinathleticclub.com/

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