Sweat is Good!

Working out is never easy, but it is worth it! Let's talk about what it feels like to go to the gym. You wake up, you hit snooze (if you are a morning 'worker outer'). You dread getting out of your warm bed to go out into the cold to drive to the gym to workout.

But, what motivates you is the feeling you get after the workout!
The achievement of something good accomplished for your day. Not to mention the endorphins and positive energy churning through your body during the workout and after the workout.

You feel great about yourself the rest of the day. You did what was good and healthy for your body!

Remember that when you hit the snooze too much. Hit it once, then hit the ground and get to the gym! Your body and mind will benefit.

Here's some more fun facts to get you even more motivated to workout:
Thanks WebMD for the tips!

1. Exercise Boosts Brainpower
Not only does exercise improve your body, it helps your mental function.
"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity,"

2. Movement Melts Away Stress"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

3. Exercise Gives You EnergyYou might be surprised at how, say, popping into the gym for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, "you feel much more energized the rest of the day."

4. Fitness Can Help Build RelationshipsThink of what exercising with a partner can do for a relationship, whether it's with a spouse, a sibling, or a friend you used to go to lunch with once a week.

5. Helps you sleep better
Although it may seem like common sense knowledge, studies linking regular exercise and improved sleep patterns are fairly recent. These studies have shown that moderate to vigorous 20- to 30-minute workouts three to four times a week help you sleep better.

Anytime Fitness Farragut thanks you for reading our blog post today. We are your gym in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

4 Tips For Keeping Fit Through The Holidays

Stays Fit During Holidays!

Without fail, the gym always seems the MOST popular hang-out right after Thanksgiving and New Years to get back into shape and make up for the compromised fitness routine. Think about it. We all indulge a little bit more than usual and feel the detrimental effects the day after.  We then try to make it all right by putting in some extra time at the gym.

Don’t get me wrong. The holidays are a time to celebrate and enjoy the company of friends and family.  It’s only natural that delicious food and beverages play a big role in these gatherings.

But let’s face it. You just ate enough to feed a small army. And when the dust settled, you realized that maybe they weren’t crazy when they told you that you CAN have too much of a good thing.

Let’s try to take a more strategic approach… preventing the damage BEFORE you enjoy the moment.

Here are a few quick tips that will avoid having your trainer send you to boot camp after the holidays.

1. Control your carbs, soldier!
There are various studies that show you should keep your insulin at low levels all day, then raise them at night.  Try eating predominantly healthy fats and protein for breakfast and lunch. Examples are whole eggs, egg whites, turkey bacon, olive oil, coconut oil, lean beef and tons of vegetables. Limit your fruits to low glycemic ones like blueberries, apples, peaches or strawberries.
Keeping insulin low through the beginning part of the day will allow your body to burn fat more efficiently. Once the afternoon or evening comes and it’s time to indulge, go for it!

2. Remember to move
Combat your huge meal with a brief walk around the block shortly after. For many people (myself included), it’s easy to go to the couch and nap away or watch some of the game. But a 5-10 minute brisk walk can have many positive effects, ranging from helping digestion to activating your body’s fat burning system.

3. Squeeze some lemon
Have food items that will cap or stabilize blood sugar levels, such as lemon.  There’s a good reason many restaurants offer lemon with water. Lemon has been known to put a perimeter around blood sugar levels when taken before meals.  If you don’t like lemon, try some cinnamon (I like it dashed on some plain yogurt) or vinegar (on a salad).  These can help keep insulin in check, which can limit the amount of fat you’ll store.

4. Eat your breakfast
Make sure to eat a healthy breakfast! So many times, I’ve had clients believe that skipping meals will ultimately result in fat loss. Quite the opposite. Eating a breakfast full of proteins and healthy fats can help kick-start your metabolism, help you feel full throughout the day, and give you the energy you need to perform. My ultimate breakfast is egg whites, chicken or tuna and a greens shake made by blending kale/spinach, cocoa powder (unsweetened), 1 scoop of all natural peanut butter, ginger, coconut oil, blueberries and cinnamon.  The cocoa powder really brings it all together.

5. Try 4-minute HIIT
Tabata is a type of High Intensity Training that has come into vogue recently. It’s a quick, 4-minute workout where you “work” for 20 seconds, then “rest” for 10 seconds.  Repeat 8x, for a total of 4 minutes. Generally speaking, it’s not long enough to truly constitute a full workout, but it can have some nice fat burning effects for the rest of your day.  Below is an 8-minute workout.  Try doing both parts, but if you want to stick to the 4 minutes, just pick one movement or the other.

1.     Burpees for 20 seconds, rest for 10 seconds: 8x
2.     Rest for 30 seconds.
3.     Air-squat for 20 seconds, rest for 10 seconds: 8x

Happy Holidays!


Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Anytime Fitness Gym in Farragut Wants You to Get Inspired

Anytime Fitness Gym in Farragut knows that working out is as much a mental process as it is a physical one. One does not function well without the other, and that’s why your Anytime Fitness Gym in Farragut wants you to get inspired.

Clear the mental clutter

Do you have a closet or drawer in your house that is just filled with clutter? You know you need to clear out that drawer or closet, but you just haven't done it.

That's what sometimes happens in life. You know you need to work out. You know you’re going to feel better after you hit the gym. You know all the benefits of going to the gym, but you can’t seem to clear the clutter from your head and just do it.

3 tips to get you inspired

Whether you have decided to start exercising for the first time in your adult life or you just need some motivation to get back into the gym, follow these tips to clear the mental clutter and get you back on the path to a healthier, happier you:

1. Read – to get the negative out of your head and start thinking more positively, find books, blogs and websites that inspire and motivate. From Don’t Sweat the Small Stuff to Norman Vincent Peale’s The Power of Positive Thinking, Inc.’s Geoffrey James shares 10 of the most inspiring books to help you create positive thoughts.
2. Watch – Hollywood has produced some of the best motivational movies with some of the most memorably inspirational monologues. Rudy, Remember the Titans and Chariots of Fire are but a few examples of films that will motivate you to think positive. And, you may laugh, but Rocky and Rocky Balboa provide some of the most inspirational monologues of all time. Check out this speech Rocky makes to his son for a real kick-you-in-your-pants-and-get-you-up-off-the-couch moment.
3. Listen – not to the negative voices in your head, but to music, motivational speeches and audio books. When you go to sleep at night, stick your earphones in your ears and listen to hypnotic motivational music, books and messages. During your morning or afternoon commute, listen to inspirational audio books. See #1 above for suggestions.

Anytime Fitness Gym in Farragut knows you want to get back to exercising and once again make it part of your regular routine in Farragut. Sometimes, though, you have to clear the mind before the body will follow.

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

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Anytime Fitness Gym in Farragut has tips for healthy eating

Anytime Fitness Gym in Farragut knows exercise is only part of the healthy living equation. Along with a proper fitness program, help from your personal trainer, and the convenience of our 24-hour gym in Farragut, Anytime Fitness has tips for healthy eating.

Making the gym and nutrition priorities

Even the best workout plan will fail if you choose to eat unhealthy foods. Healthy eating and exercise go hand-in-hand.

In addition to incorporating healthy meals as part of your weekly meal plans, consider adding these wholesome and healthy foods into your regular diet:

1. Blueberries - containing anthocyanins, other pigments and various phytochemicals, these tiny little berries are under preliminary research for their potential role in reducing risks of diseases such as inflammation and cancer.
2. Ginger – this funny looking spice aids in digestion and helps with circulation.
3. Parsley – more than just a garnish on your plate, this herb promotes the elimination of toxins in your body. Tabbouleh is a tasty and healthy dish made with parsley.
4. Peppermint – this refreshing mint not only freshens your breath, it acts as a natural appetite suppressant, helping you feel fuller longer.
5. Lemon – the antioxidant compounds in this tart delight activates detoxifying enzymes in your body.

Whether you want to detox your body or you just want to start adding healthy foods to your weekly meal plans, consider adding these food items to your main recipes and snacks.

Anytime Fitness thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

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Introducing Kristi Lutes, Personal Trainer at Anytime Fitness Farragut Gym

So you have made the decision to begin an exercise program.  But the question I as a Personal Trainer in Farragut am asked most is: where do I start? Finding a gym in Farragut or the Knoxville area can be a very intimidating for someone who is new to fitness. There are all sorts of various contraptions, which make no sense whatsoever. Though most fitness gyms will offer a free tour to guests, these introductions are short and only touch upon all of the equipment available. So the first place to start is a reputable trainer.

A personal trainer should be someone that knows the equipment, but that also has knowledge beyond simple gym etiquette. A good trainer will have educated him or herself at least in the very basics of exercise physiology, or how the human body works. If there are previous injuries or health concerns, the trainer will address those on the front end, and then help the client to find a workout regimen that focuses on those individual issues. Working with a personal trainer also can provide that person that is new to exercise with a  degree of accountability; that support system can be invaluable for long-term success and results.

If you decide to go it alone- without the support of a trainer- learn to listen to your body. One of the biggest mistakes that those new to fitness make is what I like to refer to as overtraining syndrome. This occurs frequently in the new year, when the gym is full of eager participants who want immediate results. The problem with this mentality is that it leads to stress on the joints, injury, and ultimately, disappointment. One cannot expect to work out for one month and lose thirty pounds, for instance. The key to long-term success is summed up in one word: patience. Along with patience comes hard work, which many are not willing to put forth. Fitness is more of an attitude and a lifestyle- a journey and not a destination. There will be valleys, but if you invest the time and the effort, mountaintop experiences will come as well.

No matter how you decide to proceed, learn to set reasonable goals. Small successes will eventually add up, and you will see improvement not only in appearance, but also in how you approach life and exercise. You will see changes in the choices that you make with food, because hard work in the gym requires healthy fuel. So make that decision. It has been said, “nothing tastes as good as being healthy feels.” Find a gym that you feel comfortable and positive about, and dedicate the time necessary to achieve your goals, one day at a time.

Kristi Lutes
NASM-CPT, FNS, WFS

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape! 865-671-1112

Quick Circuit Workout

Creating a circuit training routine may be a challenge! It's not always easy to know what exercise will push your muscles and the exact fitness training that is quick but efficient.

Below is a guideline on how to create a work out training routine that works!

As well, don't forget the Personal Trainers at Anytime Fitness Farragut Gym are here for you to help custom tailor and maintain a training workout routine that fits YOU!

Below is a great circuit workout for those limited on time. Do each number below in sets of 3 then repeat 3x the entire circuit.

1. Goblet Set. Grab a dumbell that is 5-10 pounds, depending on your fitness level, and hold with both hands the dumbell up to the bottom of your chin, keep your arms close to your body, and squat down for 15 reps.

2. Push Up. Position your hands shoulder width apart with palms on the floor and feet and legs pushing off the floor for a full body push up. Beginners may cross legs and put knees on the floor during push up. Bonus Tummy Trainer! For a tummy and core tightener, hold your body up on your elbows and your toes, keeping your body off the ground as a straight flank with nothing touching the ground for 45 seconds each rep.

3. Recovery. Be sure in between each set to do a 90 second recovery before moving to the next one.

4. Inverted Rows. Use a weight bar with an overhand grip. Stand under the bar with your arms straight. Create a straight line with your body from your ankles to your head. Pull your shoulder blades back, pull with your arms as your chest gets lifted to the bar. Then lower your body back to starting position.

5. Romanian Deadlifts. With dumbells spread your feet hip width apart. Keep knees slightly bent. Keep the weight in front of your thighs and your palms should face upward. Shift hips back and lower the dumbells as you keep your back flat. Hold the weights in front of thighs with palms facing in. Shift hips back and take 2 seconds to lower the dumbbells while keeping back flat.

6. Jumping Jacks. Do 2 minutes straight with no stops of hard core jumping jacks. This is good to get the heart rate up!

Try this short but sweetly effective circuit next time your in the gym!

Anytime Fitness Gym Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Workout, Train, and Love the Healthy Life!

Anytime Fitness Farragut gets you back in shape!

The personal trainers at Anytime Fitness Farragut create powerful personalized workout training programs to fit your on the go lifestyle. And with the kids heading back to school, now more than ever it is important to get in your workout and get on with your life!

Anytime Fitness Motivation

Whether you want to lose weight, maintain your weight, build muscle, tone your arms, or train for a Marine Mud Run, the personal trainers at Anytime Fitness will guide and motivate you to achieve your goals. What are the benefits of having an Anytime Fitness personal trainer?

• Motivation and accountability: An Anytime Fitness personal trainer gives you the motivation and encouragement you need to stay committed to your program and also will provide a good measure of structure and accountability in your workouts.
• Personalized workout programs: Anytime Fitness personal trainers are equipped with the professional knowledge to tailor a fitness program that’s right for you. At Anytime Fitness, our personal trainers talk to you about your goals and will develop a safe, efficient program based on your workout objectives.
• Results: Anytime Fitness personal trainers have the “know how” to help you achieve maximum results. More than just helping you with your workout, our personal trainers will look at your diet, as well as other aspects of your life, to determine where changes can be made to increase the efficiency of your workouts. Anytime Fitness personal trainers track your progress allowing you to take an objective look at how your workouts are progressing, giving you more incentive to stay focused to reach your goals.
• Variety: Many people stop going to the gym because they get bored with doing the same 30-minute treadmill routine and 45-minute weight workout. An Anytime Fitness personal trainer will shake up your routine by introducing new exercises into your workout. Your Anytime Fitness personal trainer will know what to do when you reach a workout plateau by designing new workouts to challenge you and more effectively target your “trouble zones.” 
• Safety: Most importantly, Anytime Fitness personal trainers will ensure that your personalized workout routine is safe. Your personal trainer will know when to push you hard and when to slow you down.

Back to School Back to Shape

Now that the kids are heading back to school, time for you is going to be limited. Instead of giving up your workout because you don’t think you can fit it into your schedule, get with an Anytime Fitness personal trainer. Our trainers will design a fitness program tailored to your needs, to meet your goals, to fit your schedule, to get you in shape so you can get on with your life!

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Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Personal Goals and Training to Stay In Shape!

Anytime Fitness Farragut is open around your schedule

Anytime Fitness Gym in Farragut doesn't make promises, they change lives. There are a million reasons we can invent to not work out. Anytime Fitness will give you plenty of reasons to start working on your health and fitness today.

You may be busy with work and your family and just not have a location to work out and lose weight that is convenient for you? That isn't that case anymore. We are at your disposal every hour of each day. We know that everyone's schedules are not the same so our doors stay open 24/7. Not only that, but when you visit our gym, you will be welcomed by our friendly and knowledgeable staff and given a complimentary personal fitness consultation to get started on your positive path to self improvement.

Still need a few more reasons to make Anytime Fitness your home gym? Try these on for size:

• Cutting-edge strength training and cardio equipment
• Group fitness and Zumba®
• 24 hour security/surveillance
• Private bathrooms with showers
• Thousands of locations globally

And those are just to name a few. Stop putting off for tomorrow what you can do today! Put all the fears and excuses in a glass bottle and throw it in the nearest ocean while you are working on that fabulous beach body. You are in good hands when you walk into an Anytime Fitness club. Being a member is like becoming a member of a very large and supportive family. We help you every step of weight loss journey.

Anytime Fitness Farragut thanks you for reading our blog post today! 

Your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Lose weight while eating strawberries!

Did you know eating healthy and nutritious can actually help your body lose weight?

Strawberries have wonderful antioxidants and are delicious for a healthy desert after your meal. Strawberries are one of the best anti-inflammatories for prevention of heart disease, cancer, and diabetes.

Get your Vitamin C and manganese too with these little delicious red treats!

This is the season right NOW for these delicious treats. Whip up some light whipping cream sweetened with truvia for a low sugar topping.

By the Way, Don't forget to ask about our Summer Mini Membership going on NOW!

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Want to Lose Weight and Get in Shape?

If you are trying to lose weight or have a need for a personal trainer, Anytime Fitness Farragut close to Knoxville is here to help!

Let's define what being fit means.

It's no secret that physical fitness is one of the keys to a healthy lifestyle, but how do we define fitness? Well, it's pretty easy. Fitness is simply the ability to perform physical activities, and there are several components or parts that contribute to what we like to call health-related fitness. These include:

• Aerobic Fitness
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

A comprehensive fitness program should be geared toward improving each of these areas. And, the great thing about exercise is that you have complete control over what you choose to do.

Anytime Fitness Farragut is here to help you with this goal, stop by today at 12572 Kingston Pike, Farragut or call us at 865-671-1112.

Courtesy of Anytime Fitness National Library

Anytime Fitness Farragut thanks you for reading our blog post today!
Your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!