Archive by Author

Les Mills Launch Party all week at the Harvest Club!

19 February

Who wants The orginal Mixed Martial Arts BODYCOMBAT AND The dynamic weight lifting workout BODYPUMP to join the Harvest Line up NEXT WEEK??!!!

Let us know what you think! Tell us Which Time you will be joining us to LAUNCH!!! It’s a FULL WEEK of PARTIES!!!

Monday 9:30am BodyPump Missy
Monday 4:30pm BodyPump Kelly
Monday 5:30pm BodyCombat Kelly

Tuesday 5:30 BodyPump Missy

Wednesday 9:30am BodyPump Missy
Wednesday 4:30pm BodyCombat Kelly

Thursday 8:30am BodyCombat Kelly
Thursday 5:30 pm BodyPump Missy

The Ugly Truth about Health and Fitness

19 February

Feeling guilty about “sneaking” some “forbidden” foods…
Exercising as a way to “make up for” all those calories you ate (or as punishment)…
Binge eating because “I’ve already messed up so much today, what’s a little more?”…

This is what happens when you look at food not as food but as either a friend or a foe.

Too often, food becomes the villain in a bad B-movie without the charm of bad dialogue. It tempts you. It controls you. It even laughs at you.

So you run to the nearest stationary bike, begging it to save you from the evil food villain. And you pedal like mad… or you do extra step classes all week… or you starve yourself for a day…

And next week the vicious cycle starts all over again. And you go to bed miserable, thinking, “I really messed up on my diet today. I’ll try again tomorrow.”

The problem is, “there’s always something…”

Because then you have this conversation in your head:

“No… I can’t try tomorrow because of that big lunch event at the office. I won’t eat any breakfast or dinner to make up for all the food I know I’ll eat at the party, and I’ll get back on the bandwagon again the day after.

“But wait, the day after is Friday and we’re going out with the Smiths to dinner. I’ll have to get back on the bandwagon on Saturday.

“Oh, wait. Even if I eat well on Saturday, there’s a soccer family potluck on Sunday afternoon. I promised to bring dessert and everyone is expecting me to bring the pistachio cake recipe they all love. And I hate to make it and not eat some of it… I’ll just have to get back on the bandwagon on Monday…”

See? There’s always something. And the way you get down on yourself because of it is “the ugly truth” about health and fitness.

So what can you do? How can you achieve your goal of shedding some pounds and feeling fit, without all the guilt, excuses, sneaking food behind people’s backs, and resulting poor self-esteem?

Now this isn’t a quick fix, but it IS the answer: It all depends on changing your perspective, your mindset.

Start by not telling yourself that some food is “good” and some is “bad”. That leads to guilt when you choose to eat the “bad” food.


Food is just food. Period. Its purpose is to nourish you… body, mind, and soul. Don’t let it nourish just your body and steal your soul.

The key is to recognize that you have choices, every day, about which foods to eat and how much, and which foods to avoid.

If you approach food with the desire to nourish yourself as best you can – body, mind, and soul – the choice becomes clear. You know which foods nourish your body. They are the single-ingredient foods. Like “raspberries”, “carrots”, “kale”, “eggs”, “onions”, etc.


And once in a while, because you make good choices the rest of the time, you get to choose a food that may not be as healthy for your body; indulging occasionally keeps you from feeling deprived. Enjoy those moments! Don’t feel guilty about them.

Let’s face it, losing fat and getting fit is hardly about the physical stuff at all. It’s not really about how many times you lift weights or how much tofu you eat.

It’s about what’s going on in your head. What you think and believe about what you’re eating and the exercise you’re doing. It’s self perception.

Think the thought, “I love giving my body nourishing foods because it makes me feel great” over and over, and eventually it becomes a belief.

Then that belief leads to an action, where you make a choice that is good for you.

I know this isn’t easy, and maybe you need some help sorting out how to make this type of mindset a reality in your daily life. I’d love to help you!

Please click here to set up a time, and we’ll talk about how to apply this to your life.

Enough with the guilt and punishment. Let’s make eating food fun again!


Jeff Snyder
Personal Training Manager

The f-word

12 February

In some circles the f-word appears in every other sentence. In other circles it’s looked on as crude and uncultured.

I would like to help you change how you think about the f-word, so it is no longer scary to think about it, but it actually helps you achieve your goals.

If you’ve been reading these emails for a while, you already know what I think about the f-word. But if you don’t know me very well yet, you may not be able to guess what I’m going to say to you next.

Failure. The f-word is failure.

Personally, I don’t really like the word because people have a lot of preconceived ideas about what it means. It’s a word that makes people feel bad about themselves.

It causes people to fear being judged by others, which them prevents them from having the courage to take action.

But I would like to change this perception.

The problem is, most of the time, when you think of someone as a failure, you also think of them as giving up. And that’s where this conversation really begins.

First, no one IS a failure.

Perhaps you may have attempted a task or activity that didn’t give you the result you wanted, but you, personally, are not “a failure”.

When you adopt a label for yourself, of course you end up finding new and creative ways to live up to that label! And who wants to be “a failure”??

Second, I have talked to so many people who have tried to get fit or lose weight, or both, and time after time I hear, “I tried but it just doesn’t work for me.”

Notice the past tense of the word, “tried”?

That’s the thing you want to avoid: using past tense.

In fact, I don’t even like the word “try”. Remember Yoda? “Do or do not; there is no try.”

How many times have you “tried”? What got in your way? What blocked you from achieving your goal?

Next week, we’ll talk about finding a reason to stick with your goals, but for right now let’s just talk about what it means to keep starting over.

When you keep starting over, it means you no longer think in the past tense, but use the present tense.

You get to reconsider the word “failure”. In fact, if the word “failed” makes you feel bad, don’t even use it!

Take it out of your vocabulary – today – and start saying things like, “Every day, I am getting better and better at my fitness goals!”

Here are a couple of affirmations you can say to yourself, that will help you feel great and stay focused on the best way to achieve your goals:

“I am getting better and better at saying ‘no’ to foods I know are not good for me. Sometimes I make a mistake, but I don’t beat myself up about it, but get right back on the program the next meal.”

“I know that every day is a new day, and I can pick myself up and start over again every day. In fact, every day I get to start over. Yesterday is in the past, and now, today, I get to make new choices that help me feel healthier and better about myself.”

Do you see what I’m doing here? I’m using the present tense, I’m showing incremental change that makes me feel good about myself, and I’m not talking about failure. I’m also not focusing on the end result but on the process that happens every single day.

I would love to hear from you. Please write back to tell me two or three sentences you’re going to say to yourself that don’t sound like too much of a stretch in reality, and that encourage you for continuing to stay with a program that you’ve chosen in order to reach your goals.

You have no idea how much this will help you!

So, I am serious. STOP what you’re doing right now, hit reply at the top of this email, and tell me the couple of sentences you’re going to use – starting right now – that help you feel good, are in present tense, and that focus on the process. You can even use what I’ve given you above. I don’t care if you swipe it and use it. 🙂

If you would like to meet with me to talk further about what your goals are for health and fitness, I would also love to schedule an appointment. Just click here to get on my calendar. I can’t wait to talk to you!


Jeff Snyder, Personal Training Manager


Do you really need to have health goals?

07 February

Just wondering… have you ever noticed that most people are not perfect specimens of health? Why is that?

I talk to a LOT of people about health, and I have learned a great deal about human psychology from these conversations.

First, when someone tells me they want to get healthy – or healthier – but they always have an excuse for not eating right or sleeping enough or exercising daily, I know they haven’t really sorted out their priorities.

And I don’t want that to come off as mean or harsh.  Truly.

There are a lot of unhealthy people in the world because becoming and staying healthy – in this day and age – is challenging! And that means making it a priority is also challenging.

That doesn’t mean you can’t do it though. On the contrary, it just takes a compelling reason to make it possible.

Consider someone who is going on a tropical vacation soon. He or she may want to look great in a swimsuit, and they have a deadline approaching, so they are more motivated to achieve their health goals in a certain period of time.

Or a bride (or groom; let’s not be sexist here) who wants to look stunning on her wedding day. Did you know there is an entire industry about “health and fitness for brides”?? Yep. Again, a deadline is looming for a group of people with a sincere purpose.

Or what about a 45-year-old man whose father died from a heart attack at age 48? He has three children whom he wants to see grow up and get married. He wants to be a grandfather to their children, unlike his children, who didn’t get to spend much time with their grandfather. Now THAT is a powerful health goal.

Here’s another tip. If you’re saying, “I want to lose weight”, or “I want to be less stressed”, or “I want to look good”, you’re going to run into problems.

It’s much easier to state a specific goal like, “I want to lose 15 pounds in the next 3 months” or “I want to be able to bench press 160 pounds within 2 months”. These are specific goals that give you a deadline.

To achieve these goals, don’t focus on the goal itself. Focus on the PROCESS of achieving it. And that process should be broken down into small chunks.

In other words, if your goal is to lose 15 pounds in 3 months, aim for 1.5 pounds a week, and then focus on what you need to do each week to get there. Such things as “eat my fill of vegetables before I have any snacks or desserts” and “walk 3 miles a day, 6 days a week” and “do body-weight training 3 days a week.”

When you focus on those incremental steps, achieving your big goal becomes much easier.

But honestly, it really all comes down to WHY you want to achieve that goal in the first place.

All the processes and baby steps in the world won’t amount to much if you don’t have a compelling reason for WHY you want to go for that goal.

Just saying, “I know it’s good for me” probably isn’t compelling enough for most people.

So ask yourself:

  • What is the biggest benefit for me to achieve this goal?
  • Who else benefits besides me?
  • Why is that important to me?
  • And why is that important to me?
  • And why is that important to me? (Yes, at least 3 “whys” deep to get at the REAL motivation for your health and fitness goals.)

Still need a little motivation to achieve those goals?

Think about your bigger life goals. The people whom you want to impact. The relationships you want to nourish. The legacy you want to leave behind.

What will it take for you to reach those goals?

You’ll need to have energy. Be enthusiastic. Be available. Be present. Be clear-minded. Be able to move around and meet with people.

Without good health, you will feel like you are slowing others down. You’ll be afraid of being a burden. And you won’t have the energy to spend with family and friends.

It’s common knowledge that people who have clear-cut, written-down goals, achieve more than those who don’t. So write down your goals today, as well as an achievable, measurable plan to reach them.

Then write down all the reasons WHY good health is important to you and post it where you can see it every day.

I’d love to be able to speak with you about your health goals. Maybe it’s your eating plan, or your exercise routine. Just click here for a short meeting with me to get you on the path to feeling AND looking great!


Jeff Snyder, Personal Training Manager

Why I drag my sorry butt out of bed at 5 am

05 February

The alarm clock comes on and at first I pretend I don’t notice.

I think that maybe, if I shut my eyes a little more tightly, it won’t really be true…

But then my mind begins to wake up, I start remembering the things I had planned for the day, and I manage to put both feet on the floor and shlep across the room and down the hall,  into the bathroom.

Some days start like that. It doesn’t matter if the alarm comes on at 5 am or 8 am (8 am?? Let’s face it; that never happens!), it’s still a challenge to drag myself out of bed. Note to self: Instead of a nice comfy bed, get one with sandpaper on top of nails. It will be easier to get up.

I hit the snooze button a couple of times.

I finally drag myself out of bed and slink into the bathroom in the dark, where I make myself as presentable as a zombie can be. I try not to bang around too much; the last thing I want to do is wake anyone else in the house or I’ll never get out the door.

You see, I have to head out and get my workout done first thing in the morning.

I know I won’t do it later.

One way I keep myself motivated to get up is to reward myself somehow when I am done exercising. Personally, I like to take a few minutes to have a nice cup of tea (or iced tea, if it’s a warm day). I enjoy the smell. It’s become a kind of trigger for a quiet, meditative moment; once I smell the tea, my mind gets to relax for a few minutes, before I dive into solving all the problems of the day.

Another reason I like getting up early and exercising is because it’s a great start to my day. Before I have a chance to fall behind, I accomplish something challenging!

Mentally, it’s a big boost. I know if I can get the day off to a good start, the rest is more likely to fall into place. It’s much better than sleeping in, then rushing around like a mad person, trying to catch up for the next five hours and still realizing I need to fit in a workout.

If I approach my day like that, I know the workout will never get done.

And of course, when I start my day with exercise, it means I get those endorphins coursing through my body. Endorphins are chemicals that diminish your perception of pain, and increase a feeling of euphoria. I don’t know about you, but I like starting my day with a bit of a natural high!

So if you’d like to have a chat with me about what your best morning routine might be, and get some help figuring out how to begin with a bang, I invite you to check out my website here and see what we do.

If it sounds interesting, then connect with our training department so they can go over your routine to see when the best time to workout will be for you.

For Those That Say I Am the Author and Am Part of Your Team You Can Use This Bio:

Lynn Coffey is the health & wellness writer for 24/7 Health Club.  You can learn more about us and what we do by calling 256-851-0574 or visiting or email us at: MailJeff@GetFit24-7.

How to Get Over the Hump

31 January

It can feel overwhelming sometimes.

You’ve been living your life, maybe raising kids, running your own business or showing up at someone else’s business.

You find you have less and less time to do the important things in life. Like exercise daily, eat right, sleep enough, and hydrate all day.

Maybe you’re the type of person who already takes pretty good care of yourself, but have gotten away from it recently because of all the other demands of life.

Or maybe you’re the type of person who has “tried” to “get healthy”… But you struggle to be consistent and stay committed.

So you set big goals for yourself. “I’ll run 10 miles a week.” “I’ll only eat vegetables with a little protein and fruit.” “I’ll get to bed at 9:30 every night.” “I’ll drink 10 glasses of water every day.”

Sure, those are important to your health, but it’s challenging to make those sorts of big changes all at once.

The secret?

“Tiny habits”.

It’s actually a real thing!

Professor BJ Fogg, from Stanford University, created a program called “Tiny Habits” that helps people make big changes over time, by first making really tiny changes.

Here’s an example: Your dentist has been berating you because you don’t floss (lots of people don’t floss!). But you like your gums the way they are – not, you know, diseased – and you decide, “I simply have to floss every day, even though it’s a pain in the neck.”

Professor BJ says you should first decide to floss just ONE TOOTH. Can you handle that? No?

OK, then start by taking the floss out of the drawer.

Seriously. If that’s the first step in the process of flossing all your teeth, just start by taking the floss out of the drawer. Then celebrate! “Yipee! I took the floss out of the drawer! I’m on my way to healthy gums for life!” 🙂

Usually, that’s the hardest part of making change: just STARTING the process. Getting going. Overcoming the inertia of not doing anything.

Once you get going, most of the time, it’s like you just climbed to the crest of a challenging hill, and then the ball starts rolling down the hill; the rest of the process becomes easier.

You can actually stop here, if that’s as much as you can handle today. You accomplished the one small step you set out to accomplish in order to begin this new, bigger habit.

And that brings us to the next step: actually turning this task or action into a habit. Habits are things we do unconsciously, without thinking about it.

How many habits do you have each day? Probably hundreds. All those things you do without much – or any – thought, are habits. Things like which way you turn when you get out of bed. The way you stroke your hair or your beard. Biting your nails. Brushing your teeth first thing in the morning. You get the idea. All those things you do without even thinking about them.

So the key to starting a NEW, positive habit, is to attach it to something you already do.

Professor BJ says he wanted to start doing pushups. So he decided he would do ONE pushup every time he went to the bathroom. That meant he was doing 5 to 7 a day.

After a couple of days, he added one pushup each time, which doubled his total. Eventually he was doing a lot of pushups every day!

What about getting ready to go out for an early morning run? You can attach one small, new action to something you already do.

For instance, when you brush your teeth at night, then set out your clothes for the morning run so they are all ready for you. If that’s as far as you get the first day, no problem. When you’re ready, figure out what would be the next step.

Now let’s say you’ve put your running clothes out 2 or 3 nights in a row. You’re feeling a little sheepish about not actually going running.

So the next morning when your alarm comes on, you get yourself out of bed and go to the bathroom. Immediately after using the toilet – let’s make that your “trigger” – you put your running clothes on. That’s it. That’s all you have to do today, if that’s all you want to do.

Celebrate! Yipee! You put on running clothes! Give yourself a high five in the mirror! (Seriously. But that’s a topic for another day.)

You get the idea. Next steps would then include: going outside and standing on the sidewalk… walking out to the road… walking down the road… jogging down the road… jogging down to the tree a block away… etc.

You see? Once you get started on the bigger process, it’s much easier just to keep going.

Once each new action becomes automatic, make it the trigger for the next action.

OK, let’s review.

●     Pick a new, healthy habit you want to start including in your life.

●     Break it down into the absolute tiniest steps you can imagine, if doing that new habit seems overwhelming.

●     Attach the very first tiny step to something you already do anyway. Do it for a few days, celebrating and congratulating yourself each time you accomplish it

●     When you feel ready, do the next tiny step.

●     Rinse. Repeat.

●     Don’t forget to celebrate each of your tiny wins! Your brain thrives on those good feelings. You don’t have to wait for other people to make you feel good; do it for yourself!

Got it? Cool! I’d love to talk with you about what your next healthy habit is going to be. Or chat with you about whatever other habit you’re already working on, and maybe you need a little support.

Go ahead and reach out to me and we’ll get you set up for a call. I’m looking forward to speaking with you!


Jeff Snyder, Personal Training Manager

This isn’t just an ordinary “buzz word”

29 January

There are some buzz words you probably hear so often, you end up tuning out when they come up. I’m going to guess that “inflammation” is likely one of those words.

Not only is it a buzz word, it’s also a bit ambiguous if you aren’t really familiar with it.

Inflammation is part of your body’s immune response, and occurs when your body tries to heal damaged cells, and fight off irritants and pathogens. Your arteries dilate, blood flow increases, and white blood cells, hormones, and nutrients flow freely. The injured area is swarmed by white blood cells, along with fluid that causes the often-painful swelling.

It can be uncomfortable, but it’s usually a good sign, that your body is working to heal itself.

For example, if you injure your toe, it gets red, swollen, and inflamed. If you get a bee sting, you experience inflammation in your skin. If you have a cold, you experience inflammation as your body heats up to fight the infection.

But there are two types of inflammation: acute and chronic. Acute is what happens when you have a sudden injury, as in the examples above.

Chronic inflammation, however, occurs when the body thinks there is an internal threat, that doesn’t really need an inflammatory response. Then the swarming white blood cells have nowhere to go, and sometimes attack other organs or tissues.

Just like that bee sting, inflammation is your body’s response to stress, whether that stress comes from your environment, diet, or lifestyle. Chronic inflammation occurs when your body or environment get – and stay – out of balance in some way.

If you are under constant stress – emotional or physical – it raises your cortisol level, which creates a cascade of events in your body. Increased cortisol is how your body prepares for fight-or-flight; it inhibits some body functions, like insulin production, and increases other body functions, like the heart rate.

Some of the possible results of long-term stress due to increased cortisol levels and inflammation include: suppression of your immune system; digestion problems; heart problems; obesity; and fertility problems. Chronic inflammation may also cause diseases such as endometriosis, allergies, asthma, or even cancer.

Many people who suffer from chronic inflammation are not careful with their diet or lifestyle. If you eat too much fat, sugar, and protein, drink too much soda or caffeine, and don’t get enough exercise, sleep, and water, it can cause all kinds of inflammation problems.

If you have chronic inflammation, you may experience symptoms like these:

●     Acid reflux

●     Skin conditions like psoriasis or acne

●     Arthritis

●     Bronchitis

●     Diabetes

●     High blood pressure

●     Signs of aging, like wrinkles

●     Frequent illness due to colds and flus

●     Chronic pain

●     Urinary tract infections

●     Fatigue

●     Mouth sores

●     Chest or abdominal pain

●     Rashes

●     Joint pain…

How do you prevent chronic inflammation?

Some things you can’t control but some things you can. It’s all about the choices you make, every day. Here are a few things you can do to give your body a fighting chance to avoid chronic inflammation, and the resulting maladies:

Watch what you eat. Don’t overeat, especially sugars, fats, proteins, and caffeine. Eat more “real foods”. In fact, the fewer ingredients in your food, the better. The best thing is one ingredient: carrots; celery; apples; etc.

Figure out if you have some food sensitivities. Many people suffer from inflammation due to a sensitivity to wheat products (bread, pasta, etc.). Cut down on them drastically – or even cut them out completely – and not only will you lose weight, you’ll feel a lot better too. You’ll likely have less joint pain and more energy, as well as clearer skin.

Floss your teeth. Just like your dentist tells you to. Gingivitis is a form of inflammation, and can actually contribute to inflammation in the heart and blood vessels; not a good thing.

Get more sleep. Your body needs this time to repair and restore. It’s when your body “takes out the trash”, all the toxins and damaged cells. You don’t want those floating around, do you?

Watch your substance use. Smoking, recreational drugs, and excessive alcohol will definitely harm your health. If you over-indulge when you’re stressed, you’re not just calming yourself down, you’re putting extra stress on your body.

Lose weight. Obesity actually creates more inflammation, which in turn, makes it harder to lose weight. Reduce inflammation in other ways, and it will be easier to lose weight.

Reduce stress in your life. Yes, easier said than done. Do meditation, yoga, and daily exercise, and develop stress-coping strategies.

I know this seems like a tall order. Many people don’t even know they suffer from chronic inflammation. So I’d really like to speak with you about the changes you can make easily, right away, that will help you feel better and have more energy.

Please contact me here and we’ll schedule a time to talk!

Jeff Snyder, Personal Training Manager

Winter Weather Alert for Tuesday, January 15, 2018

15 January

We are aware of the potential for winter weather tomorrow but we are adopting a “wait and see” policy. We will stay weather aware and will announce any cancellations or closings as quickly as possible should the weather dictate it tomorrow morning. Otherwise, we will be open for business as usual. Stay safe, warm and weather aware!

Weather Cancellations

31 August

  Due to the increased chances of severe weather this afternoon and evening, we are cancelling all classes and Kidz Zone for the evening. If you have personal training scheduled for this evening, please contact your trainer to confirm or reschedule your session. Please be safe and stay weather aware!

06 July

The Night I Couldn’t Get You Off My Mind

I usually write these articles during the day.  I try to build it into my workday so that I can keep “work at work”. But this article is different. I’m sitting on my couch and it’s 9:26pm.  This last week has been pretty busy.  It was one of those weeks where work life and personal life were both super busy. Even I struggled to find time to take care of myself each day.

That’s news to some people.  They assume that because I work in the fitness industry that I must never struggle with food temptations or wanting to skip a workout. I have it easier than most, truth be told. This stuff, this healthy life stuff… is what I do for a living.  So it’s always front of mind for me, and at this point in life I have a nice track record of eating well and working out. In other words, I’ve developed some nice habits that work well for me.  And I’ve also learned a lot of tools over the years too. One of those tools that is useful to me right now as I type this article is this: always move with inspiration.

All night I kept thinking about you. How most of you reading this are working full time jobs, raising kids, and doing what it takes to be healthy. That’s a lot. And I am in awe of you. I just keep thinking about how amazing I think you are and that inspiration has me typing this article at what is now 9:39pm. Making a life transformation is tough.  It’s rough.  It’s not for the faint of heart – and it’s the major reason most of us spend a lifetime gaining weight and then losing weight and then gaining weight again. It’s the yo-yo cycle that we’ve all tasted at one time.




But at some point you decided to pull up your big girl (or big boy) britches and do something different. It reminds me of that quote from Albert Einstein that says “The definition of insanity is doing the same thing over and over and expecting a different result.” You and Einstein get it. You figured out that the best way to change your life and get healthy once and for all was to do something different.  And that’s how we connected. So tonight, I raise my glass of water to you!

Cheers for being amazing and stepping outside of your comfort zone and doing what it takes to be the leader of your own life. And if you haven’t had the chance to meet our staff yet, then let’s get something scheduled.   We just spend some time together chatting about your goals – what is it that you really want from life? The ability to play tag with your kids and not be out of breathe?  To be able to fit into your favorite pair of jeans from 5 years ago?  Maybe to wow your high school friends at your upcoming reunion?  Or maybe just to prove to yourself that you are amazing and capable?

We’ll share what we do here, answer all of your questions, and show you around.  If you like what you see and hear then we can talk about the services we provide.  If not, that’s ok too.  Like I said, it’s just a conversation and we’re looking forward to it.

Like I said, this article is different.  It’s about our members and the people in my life that are doing it despite – well… despite life happening.  Cheers (again) to you!