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Services
Group Ecercise
Join the original barbell class! Use barbell & weights to target every major muscle group. Muscle endurance & strength training
Dance to fitness in a fun, social setting w/ moves that combine Latin rhythms, today hot dance moves, cardio dance, & more
Pilates
For those who want long, lean toned muslces. Work focuses on the powerhouse (core) through a series of exercises designed to elongate the body
Spin Express
Everthing to love about spinning in a more time condensed class
Yoga Fusion
A blend of yoga & pilates to improve flexibility & challenge balance by moving smoothly through a series of pilates exercises & yoga postures. Some fusion classes also incorporate bands, stability balls, & light weights
PiYo Strength
Is a unique blended pilates & yoga class designed to build strength & gain flexibility. Filled w/ intense choreography that’s fun, challenging & will make you sweat. It’s about energy, power, & rhythm
Bootcamp The Combine
An advanced level training session
Pscx
A comprehensive fitness program proven to burn fat & reshape your body. The secret is Muscle Confusion™ Your body never plateaus, & you never get bored
Boot Camp Basics
Come learn all about bootcamp in a friendly environment. Intermediate level cross fit training regime including cardio, strength work, & core conditioning all during the early morning hour
HIIT (High Intensity Interval Training)
Short bursts of higher intensity cardio segments w/ periods of recovery using weights, bands, and/or balls
Spinning
Simulating an outdoor bike ride you will enjoy the challenge of speed work, climbing & “running” drills. 3 hand positions, 5 movements--that’s it
Yoga/Basic Yoga
Stretch the body while improving concentration, strength & mobility. Working to create a harmony between body, mind & spirit
Zumba
Ditch the workout, join the party! This fun workout fuses Latin rhythms & easy-to-follow moves to create a one-of-a-kind fitness program
Specialized Group Training
Offers a more personal approach to group exercise while maintaining comraderie of group dynamics. Please pay at front desk prior to class & bring your yellow receipt to the instructor. Non members welcome
Small Group Training
Enjoy the ability to get more individualized attention than traditional Group Fitness. Utilizing a variety of general or specialty equipment such as TRX, battling ropes, & kettlebell for a more varietal workout
Specialty Yoga
These classes are longer than our traditional classes taught by our ERYT instructors featuring the opportunity to deepen your practice, work onsports specific asanas, try a new style, instructor, or simply participate in a morein depth class setting. Call club or consult Grp X bulletin board for more details.P90X® is a registered trademark of Beachbody, LLC, used under license
Schedule: Wednesday
Spin Express
6:00-6:45 A.M. al
Spinning
8:30-9:30 A.M. paige
Bodypump
5:30-6:30 P.M. paige
Spinning
6:45-7:45 P.M. erin b
Yoga
8:15-9:30 A.M. pat
Bodypump
9:15-10:15 a.m. Renee
Pi-YO Strength
6:35-7:45 P.M. paige
Schedule: Thursday
Boot Camp the Combine
6:00-7:00 A.M. al
Dance Party
9:30-10:30 A.M. amber
Zumba
6:35-7:35 P.M. sybil
Yoga Fusion
8:15-9:15 A.M. pat
Hiit
5:30-6:30 P.M. rebecca
Spinning
6:45-7:45 P.M. rebecca
Schedule: Friday
Spin Express
6:00-6:45 A.M. janehilda
Spinning
8:30-9:25 a.m. Paige
Yoga
8:15-9:15 a.m. Lisa
Bodypump
9:30-10:30 a.m. Paige
Schedule: Saturday
Small Group Training Express
7:05-7:35 a.m. Sharon
Boot Camp The Combine
7:45-8:45 a.m. Al
Bodypump
9:00:10:00 a.m. Janehilda
Spinning
7:45-8:45 a.m. Janehilda
Spinning
9:00-10:00 a.m. Al
Zumba
10:15-11:15 a.m. Maggie
Schedule: Sunday
Pilates
3:00-4:00 p.m. Katie
Spinning
4:00-5:00 p.m. Katie
Personal Training
Ensuring your success! You don’t have to be rich or famous to reap the benefits of hiring a Personal Trainer. More & more people, novice & veteran exercisers alike, are working w/ personal trainers because they offer a practical & affordable means of getting & staying healthy
Personal Training: Top 10 reasons for hiring a Personal Trainer
Motivation
Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model & a major source of motivation & encouragement
Safety
A personal trainer will show you how to exercise safely (including which exercises to avoid) , & instruct you on the proper & safe use of exercise equipment
Effective workouts
Today’s hectic lifestyles mean you don’t have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly & efficiently
Sports-specific training
Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice
Special-needs training
Research confirms that individuals w/ health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these & other conditions
Consistency
Do you find it difficult to stick to your program? Scheduling regular appointments w/ a personal trainer helps eliminate any excuses you may come up w/ for not exercising
Individualized instruction
An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results & personal goals
Supervision
Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That’s what your personal trainer is for: to observe, assist and, if necessary, correct as needed
Injury rehabilitation
An experienced personal trainer can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries
Ego boost
It’s a fact–feeling good makes you look good, & vice versa. Not only can personal trainers help you achieve your health & fitness goals, they provide you w/ positive feedback on your performance & bolster your confidence to take on new challenges
Play Room: Professional Care
Need to keep your kids entertained while working out? Our playroom is your answer! Our professional childcare specialists are dependable & reliable, giving you the peace of mind so you can squeeze in your workout
Come discover what so many others have at Nashville Athletic Club, get your body into the shape you want
Massage: Release All of Your Stresses
There’s no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen
Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally & externally, than high stress. While eliminating anxiety & pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress
Cafe
Perfect for your healthy lifestyle
The workout was the hard part. The easy part is getting a fruit smoothie or protein shake after the workout
Cafe: Cafe features
Fruit smoothies
Sandwiches & wraps
Coffee
Protein shakes
Salads
Breakfast items
Amenites
Strength Training: Everything You’ll Need Via Strong Lifts.
Strength training is one of the oldest disciplines. Legend has it Milo of Croton trained for strength in Ancient Greece by carrying a newborn calf on his back daily until it was fully grown.
Today we don’t use a calf anymore to build physical strength. However we still use the same approach Milo used. This article will give you more info on what strength training is, its benefits & how to get started
What is Strength Training
Strength training is exercising w/ the goal of increasing your physical strength. There are two kinds of strength
Absolute Strength
Strongman or Olympic Lifters in the heaviest classes easily weigh 130kg. More body-weight means bigger muscles & thus more strength. Absolute strength is about becoming the strongest person regardless of body-weight
Builds Muscle
Strength training builds muscle: the stronger you are, the more muscles you’ll have. Strength training is not bodybuilding however: building muscle is a byproduct of exercising, not its goal.
Increases Health
Strength training increases endurance, bone density & testosterone levels. Strength training strengthens your joints, lowers cholesterol & improves your sleep. You’ll notice nutrition is important to get results in strength training. All leads to a healthier body & lifestyle
How do You Build Strength
Strength takes time to build. Here’s how strength training programs like StrongLifts 5×5 work
Progressive Loading
Your body quickly adapts to stress. Increase the resistance systematically to avoid plateaus
Speed
The faster you move, the stronger you’ll be. You’re using more muscle fibers & can use momentum
Types of Strength Training
You have different methods available to build strength. Here’s a non definite list
Body-weight Exercises
Force you to use your own body-weight as resistance. Can be hard at first if you lack sufficient strength. Examples of body-weight exercises: Pull-ups, Chin-ups, Dips, Pistols & Push-ups
How to Get Started into Strength Training
Check out StrongLifts 5×5. This strength training program revolves around weight lifting & body-weight exercises & only takes 3x45mins a week
Relative Strength
Gymnasts or rock climbers need strength, but not at the expense of an increased body-weight: it makes their sport harder. Relative strength is building maximal strength while controlling calorie intake and/or adding cardio so you don’t increase your body-weight
Benefits of Strength Training
2-3 generations ago, physical jobs kept you in shape. Nowadays sedentary lifestyles are common: desk jobs, watching tv, driving car all day. Here’s what strength training can do for you
Burns Fat
Strength training burn calories, keeps your metabolic rate high under strict dieting & tends to make you stick to your diet better
Forges Character
Strength training teaches you persistence, sacrifice, self-control, responsibility & builds self-confidence. You’ll get out of strength training what you put into it
Stress
Exercising stresses your body. Your body doesn’t like stress & adapts by getting stronger & building muscle
1 Step Back, 2 Steps Forward
Eventually you’ll stall. You can’t increase the resistance forever. Decrease the resistance for a while, then increase it again bursting through your plateau
Power
Power is the ability to acclerate: going from a dead stop to fast. The quicker you can achieve top speeds, the stronger you’ll be. Olympic lifts likePower Cleans build power
Weight Lifting
Barbells are the easiest method to build strength. Start light, focus on technique & add weight systematically. The more weight on the bar, the stronger you get. Example of weight lifting exercises are theSquat, Bench Press, Overhead Press, Barbell Row & Deadlift
Machines
Machines balance the weight for you. This makes them easier & less effective than free weights or body-weight exercises. Machines also force your body into a fixed movement pattern. Position yourself wrong using a lot of weight & you risk injuries
Cardio Conditioning Areas: Cardio Movie Theater
Cardio Entertainment
Do you ever get bored while getting your cardio in? You’re not alone. We’ve come up w/ a great way for you to burn those calories for an extended period of time, w/ our Cardio Movie Theater. Time will fly by as you burn making this a fun way to get, & stay, in shape
Come check it out. After seeing it for yourself, you may not want to leave
Cardio Conditioning Areas: TV Wall
Something For Everyone
Whether you’re trying to catch the Commodores, check up on the latest celebrity buzz, get up on the latest soap opera, or whatever you need there will be something for you
Cardio Conditioning Areas: Personal Viewing Screens
Catch Your Shows While Your Burn Calories
Our personal viewing screens make it easy to watch & listen to your favorite TV shows while getting your cardio exercises in
Full-Service Locker Rooms
Clean & Convenient Locker Rooms
For your convenience, we provide full-service locker rooms & showers. No need to carry around all your belongings every time you come to work out. Towel, Laundry & Locker services are a great way to simplify your workouts & never be without those much needed items
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