Introducing JUMP START

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Are you wanting to start a fitness journey but don’t know where to begin?

Jump Start Circuit Training is a full-body resistance and strength training workout with a mix of cardio. Perfect for every fitness level that uses light to moderate weights with detailed movements to tone and shape your body, and cardio steps for beginners to advance people. With Circuit Training, you will get a full body workout & cardio done in just 30 minutes. You will leave feeling motivated and ready to come back for more!

Meet your new best friend & Fitness Instructor

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Naquan "Nate" Smith is certified personal trainer, Triangle Sports Performance coach, and the creator and Fitness Instructor of JUMP START here at our facility. He attended Grambling State University in Grambling, LA, where he received a scholarship to play football. While there he acquired a Bachelors degree in Kinesiology with a concentration in Sports Management and also a Masters degree in Sports Administration. Naquan exemplifies himself as being a motivator and great coach. When you come in contact with Naquan he will make sure you push yourself to get the very best out of you to the point where success is at the end.

This is a FREE class open to all members and non-members. Jump Start will begin on August 29th, classes will be on Tuesdays @ 5:30pm & Fridays @ 12pm.





Tis the Season for Running!


Fall is a prime time in our area when running events start to happen almost every weekend. Have you been inspired lately to run in a 5K or 10K but are not much of a runner or haven't ran in a while? We have some awesome tips to get you started or to help get you back on the track!

1. Warm Up.

If you happen to be a faster runner with a goal pace significantly quicker than your training pace, do no more than 10 minutes of light jogging and finish 15 minutes before you start. Precede to follow your jog with stretching (see stretching suggestions below).

2. Start Slow.

Run the first two to three miles with 10-15 seconds per mile slower than your goal pace. This preserves precious glycogen stores for later in the race so you can finish strong.

3. Drink early, drink often.

Take a sports drink to the first aid station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you'll be a lot more likely to maintain your pace.

4. Eat breakfast.

As you sleep, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you will be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar.


1. IT Band Stretch

Gains, gains, gains!

Most guys spend their entire life going to gyms, following a diet, performing endless reps and sets, and NEVER gain more than a few pounds of muscle. Yes, you may become very healthy, but if you are like me, you also want to see results. Many men start to think "maybe my genes just aren't made for size." Let's change that mindset.


Rule #1: To gain the weight and mass that you would like you have to eat and lift big. It may seem obvious but the first rul is that you have to eat more calories than you burn. If you are struggling to gain weight, it's usually that you just simply aren't eating enough. Make sure to take in the right amount of protein and carbs each day. Carbs are very important when trying to gain weight.

Rule #2: Double or triple your protein intake. A good rule I like to follow is you should take a gram of protein for each pound of your body weight. If there is a type of food you want to eat more of, your top choice should be something full of protein.

Rule #3: Simple - lift heavier weights! There is a time and place for high rep counts but when trying to gain mass, it is NOT the time. Why? Focusing on heavier weights increases your strength and you will slowly start using more weight for more reps. As your total work capacity increases (amount of weight used times the number of reps you perform), you will start to add more mass.


Rule #4: The most simple and enjoyable of all of the rules. Get a lot of sleep! Getting enough sleep helps your body grow and repair itself. Not getting enough sleep will keep your muscles from growing and you will feel sore longer. When you are getting enough sleep, your growth hormone levels will continue to increase. Your goal should be to prioritize your rest just as much as your meals and workout.

Following these rules and just simply putting in the work needed will help you put on the mass that you desire and get you one step closer to your fitness goals!

Stay strong my fitness friends! - Garrett

New School Year = Busy Schedules.

With the upcoming school year approaching, a lot of lives are about to get really, really busy. However, that doesn't mean that your healthy routine needs to come to and end! We know it will be tempting to indulge in sweet teacher treats from parents and you will indeed get to the point to where you are so busy with helping your children out with sports and homework that you will have no motivation to work out and fast food sounds so good because it's, well, fast.

We are here to give our teachers and busy parents some tips on how to stay healthy and active during the upcoming school year.

1. Commit to a specific schedule. Set aside some time from your busy schedule and choose two mornings/afternoons during the week when you can maybe squeeze in a small workout or cook a healthy meal for your family.

2. Utilize the weekend. We know teachers and parents are very busy during the week with waking up early, staying up late preparing for the next class day or grading papers. The weekend is a perfect time to squeeze in a good workout (even just one!). Sundays are a great day to meal prep!

3. Keep your workouts at a high priority. When you set a goal for yourself. Make workouts a high priority, even if it's a 30 minute walk after dinner. The key is to ALWAYS stay active. Write down your plan ahead of time before the week starts and stay committed to it!

4. Don't beat yourself up. It's okay if you miss a couple of days! We all know you are busy and other priorities are high, but we want to make sure that you are taking care of yourself and squeezing in time for YOU and your health.

Stay active, teachers!

- George Orebe