Archive by Author

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!


A Lesson from Geese on Teamwork

28 June

I thought this week I’d write about geese.

Yup.  Geese.

When geese fly in the V formation, each benefits from the updraft (71% increase in efficiency, I believe).

Often as the lead goose tires, another will cycle forward to assume that key role.

Whenever a goose falls ill, two will drop from formation to stay with their sick comrade… until they recover or pass on.

Geese honk to encourage each other to keep up the hard work.

Who knew?

What powerful lessons in teamwork, shared leadership, and compassion for others.

This is one of the reasons I invite everyone from our community to check out what we do here at 24/7 Health Club and Wellness Center.

You’ll never find yourself alone.  You’ll always have the support, guidance, and teamwork from me, the staff, and from other members.

Sometimes (ok, most of the time) nature is smarter than we are.  Geese know how to fly to cut down on the resistance they face when flying.  They know how to motivate each other.  They know how to reach their goal.

That last line holds the key.

I think  we can all relate to the person or people in our lives that pull us down or sabotage our efforts.

But we also have those that help us, lift us up, support us, and motivate us.  And these people are key to reaching our results – especially when we’re talking about health and fitness.

I wish I could sell a magic service in which all you had to do was sprinkle some sugar on your head for 3 seconds and you’d magically get to be any weight and any level of health that you desired.

Wouldn’t that be great?

But you and I both know that lifetime health is a journey.  Just like the geese fly long distances… it’s this journey that tests who we are and what those around us are made of.

May we emulate geese on our journey.  May we get support and may we take the leadership role from time to time when people in our lives need it the most.

We’d love the chance to talk with you about what we do here at 24/7 Health Club and Wellness Center.  We’ll talk about you, your goals, and how to reach those goals.

Much Love, 24/7



CrossFit Kids Coming this fall!

27 June

Speed, strength, stamina, power! Crossfit kids is coming to Rocket City Crossfit on Winchester Rd! Enroll by August 12 for half price.  

Launching September 12. Forging elite fitness in kids beginning at age 3. Perfect for sports training!

Feel Better Almost Immediately

10 January

3 Often Over-Looked Things You Can Do to Feel Better Almost Immediately

Health is more than just calories in and calories out.  It’s how we feel physically and emotionally.

With 2017 newly gracing the stage many of us are focused on weight loss.

If we’re being honest… most of us are looking for the quickest and most painless way to reach our weight loss goals.  We’re not looking to don our track suits and sweatbands, ya know.

We just want to look and feel better… NOW.

I get it.  Weight loss is a weird thing.

No one really enjoys doing what it takes to reach their weight loss goals.  No one really LOVES to work out and skip yummy cookies and desserts.

And if you do LOVE that kinda thing… well then you spend your life working in the health and fitness industry like me.

Here are 3 things that we share with our members to feel better.  They’re often over-looked, but that doesn’t mean they don’t work.

  • Drink lots of water. We know you read this one a million times, but how much water are you actually drinking?  We challenge you to only drink water for the next 30 days.  If you must drink coffee or tea then make it decaf (or herbal) and limit it to a single cup once per day.
  • Get at least 7 hours of sleep. When you start a weight loss program your body is going to expend more energy.  It’s going to need proper rest so that it can keep burning that stored fat.  Most of us area already sleep deprived as it is… so adding in a weight loss routine just knocks us out even more.  Take care of your body and get some sleep.
  • Get active every day. Do we want you to have a workout routine where you are pushing your body to get healthy and lose extra fat?    But even if all you can commit to is a brisk 45 – 60 minute walk every day then do it.  Walking and being active helps is feel better.  If you can get outdoors and bring along a friend.

We’re all about keeping your weight loss goals and plans realistic.  The last thing we want you to do is start some intense workout plan or strict meal plan when we all know it won’t last.  You’ve tried that before, right?

We know that if you workout on your own or start some random diet you read about in a book… well the community, the coaching, the support isn’t there.  You’re left to your own devices to figure out what you should do and when.

So let’s make 2017 different.  Let’s get you set up with a program that makes sense for you, your life, and your goals.  Let’s make sure you have everything you need to succeed.

Visit the front desk or call today to schedule your FREE goal planning session with a 24/7 fitness coach.  We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

Huntsville Club – 256-851-0574

Harvest Club – 256-851-2473

3 Ways to Enjoy Your Workouts More

25 October

There are some people that love working out.  They think it’s enjoyable – dare I say, fun.  They like waking up early, putting on workout clothes, hitting the gym, and sweating.

Most people are not like these workout-loving weirdos (and yes, we have our share of weirdo’s on staff too!)

Don’t get me wrong… my clients now love to workout but it’s only because they did the hard work to get started, found a way to stay motivated, and let’s be honest… because they’re seeing results.

So after all of my years of experience I boiled down 3 ways to enjoy your workouts more.

  • dance-108915_640Listen to music – this may be something you’ve heard before, but it bears repeating. Listening to something you enjoy keeps your mind off the clock and keeps it engaged with something it enjoys.  Here’s where a lot of people get stuck though – they listen to the same playlist over and over until they’re bored out of their minds.

Mix it up!  Listen to books on Audible, new stations on Pandora or Spotify, or one of the many niche stations on Sirius XM.  The point is to listen to what you enjoy – be that political pundits, opera, stand-up comedy, or heavy metal.

  • women-in-workout-class1Workout with others – this is another one you may have heard before but it usually sounds like this: workout with a friend. What if you don’t have a friend that wants to workout and has the same schedule as you?

I think we can broaden this a bit.  Working out with others can mean just you and a trainer – so long as your trainer motivates you and inspires you.  You can also meet new people where you workout – this not only enlarges your circle of friends, but gives you the chance to meet people that also care about their health.

  • Start the correct program for you – I see people who have specific goals doing the wrong program a lot. While doing any movement is better than nothing, not everyone should be doing the same program.  An extreme example of this is a high school athlete looking to increase her vertical jump versus an elderly senior looking to build up bone density.  We all have specific goals and you want to ensure that the program you’re on is the right one for you.  This leads to faster results and that is a powerful way to stay motivated.

The 3 ways to enjoy your workout are just the tip of the iceberg.  Our goal is to get you from being “eh” about working out to loving it.  The fasttrack_headeasiest way to get started on your goals is to take advantage of the Fast Track Program.  During the eight session program, you will learn how to workout correctly, sample a variety of programs available at 24/7, meet people with similar goals as you and most importantly, you will have FUN!

Stop by the front desk or give us a call now so we can get you on the path to an amazing transformation!

Get Ribbon Run Ready!

04 August
Run Date: Saturday October 15th
Team Leader: Nikia Banks
24/7 Health Club Instructor


Train for 5k with Nikia in Couch to 5k Class
(classes last 30 minutes)

How to Create Posts

11 April

Some conduct a lengthy appointment approach, though some request their authors to undergo published or spoken exams. Here are several conditions which are preserved by every project publishing providing organization in UK: *The writer must have publishing expertise (in some cases fresher are accepted) Apart from these standard requirements, firms likewise have their in house specifications that could simply be shared if you work with that particular business. *Educational certification Applicants are ranked based on their degrees and skills. Inside the second stage, the firms make sure that the aspirants are capable to take care of publishing careers. *Perform under pressure They designate their writers to complete jobs within the given period of time. Corporations assess authors depending on their talents to complete undertaking within tight deadlines. *Implementation of information Essay aid organizations solely find those writers who is able to exercise their knowledge in writing. Job writing usually demands practical illustrations. This is the reason the authors must be good using their understanding and its setup. Authors are expected to develop numerous kinds of assignments i.esays, term-papers, research papers, book reports, book critiques, laboratory reports, dissertations/dissertation, or any kind of educational assignments.

Mama: la m??re, father, parents parents.

To write these several types of task, the writers need to have the understanding to assert to be eligible for the task. This is the reason businesses search for the applicants who have the imagination along side publishing flair. The job of job publishing never been taken into consideration, but recently more variety of individuals are maintaining this method available. here All you need to-do is apply conceptual information in problem solving areas. It might appear easy to you, nevertheless it professional essay writing services involves more qualification and skills than you visit this web-site consider. If you plan to become a professional writer, you need to focus on your diploma first then assess team your capabilities as a writer.

Research Issues for University Students

08 April

Headings are utilized by authors to arrange complex content into portions. Clear format directions are provided by the American Psychological Association for employing titles in educational forms. Regular titles provide a sensible method of organization to your APA paper, supporting visitors to follow along with the design of one’s paper without getting confused or lost. APA style incorporates five planning ranges beginning with degree 1 for your key theme. Proceed through the amounts while your information breaks down into subsections. Heading Level The initial heading stage offers labels for the main sections of including “Method,” “Results ” and “Conversation, your document.” If your paper includes multiple chapters, utilize this planning stage to concept the chapters that are independent. Then use this going amount to subject each test if your paper provides numerous distinct tests. Middle the first-degree headings between the prices that are left and proper, without use boldface text, and any indentation. Capitalize the primary page of every major phrase and of any phrase longer than three letters, also prepositions.

I know the good most people busted for violations did them.

Push “Enter” or “Return” after completing the heading, click the link right now and start the following section about the next brand. Next Heading Level Make use of the minute going stage for the principal subsections under each area that is major. For instance, the “Approaches” segment might contain subsections entitled “Individuals,” “Supplies,” “Layout” and “Treatment.” In case you divided your paper by sections or experiments, subsequently utilize this minute going amount to present the main components of each page or research. Arrange this going level using the edge that is left, and create it in boldface text. Use uppercase capitalization, as within the first stage. Around the next point, begin the following sentence following the planning. Third Heading Level Next-level headings mark subsections within subsections; for example, in the event the Resources part of your Strategies area contains multiple parts, you need to use this level to divide and tag these parts.

Merton, kendall, & r.k., fiske, m., p.l.

Indent this going half-an inch from your edge that is remaining, and write it in boldface text. Capitalize the very first notification of the primary word, and also the first correspondence of any right best academic essays nouns, but compose the rest of the language in-all lowercase characters. At the end of the heading, type-a time. Type a room, then quickly begin the normal text of the subsection not in boldface. Do not take up a new line. Fourth Heading Level Use the amount that is heading that is fourth to arrange subsections that drop inside a third-stage section. Structure this level exactly like the next degree: Indent it 1/2 inch, merely capitalize the initial term and correct nouns, compose it in text, and end it having a period.

Properly, there-you have it, my assistance to presenting along and happy relationship.

Additionally, to tell apart it in the third level, italicize the whole heading. Type-a house, and after that immediately begin this subsection in plain text’s conventional text. Do not begin a line that is new. Fifth Level The sixth amount, typically just found in advanced and extended papers like theses and dissertations, is the last level of headings found in APA papers. To format a sixth- level indent it 1/2 inch. Italicize the text, but don’t use boldface. Only capitalize the first concept and any appropriate nouns. At the heading’s end, put grad school essay writing service in a period. Type-a house, after which instantly begin this subsection, in plain text’s standard text, and do not start a new range.

A fast turnaround occasion is very important but without restricting the output’s grade.

Idea: Don’t Label the Launch In APA – style, the release does not desire a heading. Instead, readers only suppose that your paper’s first portion presents the introduction. Consequently, the APA handbook specifically prohibits presenting the introduction any planning.

Engineering Issues for Research Papers

05 April

University students and high school generally create documents about their life activities within their coursework that is English. Some universities use their purposes are prompted on by the theme as an essay. As being a student, publish your paper a few life experience like you are telling an account, such as a private narrative. Discuss a particular knowledge or even a lifestyle situation that you personally encountered — not really a famous celebration or perhaps a circumstance that you just noticed. The goal will be to show your readers why the knowledge can be a major, important a part of your daily life. Set the Stage Select a u.s essay writing service life-experience that is brilliant and not bounce in your mind, so it can be simply described by you. When and where your daily life experience happened, examine any essential, so followers may realize. For example, if your document is approximately how complicated it had been to transfer through your mature year of senior high school to your fresh express, focus on an outline of the manner in which you believed while you explained good bye for your youth residence. Add a dissertation within the release that determines your key topic and attaches to your particular encounter, such as for example, “Even though moving to some fresh state during my elderly year in high school was challenging, I came out tougher, more self-reliant and better-equipped for school while in the long run.” Write in the Primary Person Utilize the first-person perspective and the “I” through your paper to generate it substantial and more private. You are currently talking about a firsthand expertise, so viewers must identify with sensations your sensations, troubles and struggles.

Your material should now be split into a grid of four pieces.

Current facts about your lifetime experience to keep your document prepared and keep composition. massachusetts institute of technology As an example, in case your paper is approximately enough time the Trail hiked together with your dad in Maine, examine the beginning of your voyage before you explain a climactic instant, or talk about how you sensed at the hike’s end. Incorporate sensory points in your writing, for example that which you noticed across the trail, everything you smelled if you built a fire or that which you noticed when you achieved a peak. Supply an Obvious Function Wrap your points for your dissertation to offer your article a well defined purpose, recommends the University Online Writing Research. Provide comprehensive cases about your lifetime knowledge to and help designs that are critical. iclick interactive asia For example, if your report is about your ability to make friends easily after living on a military platform in high-school, one among the human body paragraphs could be about defeating feelings of seclusion, another about acquiring widespread surface with other military kids and a next about attending a number of mandatory military-financed cultural occasions.

You can find other forms of families and also interracial families.

Clarify how your life experience helped design who you are nowadays. Contain Personal Reflections Examine the of the knowledge so as to add detail to your paper. proceed over here This is specially crucial in case your dissertation is part of even a university grant program or a admissions need. For example, if your report is to the complications after your father lost his knee in a accident, you challenged, discuss the way you needed to commit your summers trying to support give your household or how you had to end up being the male of the house. Combine discussion into your dissertation to generate it more persuasive. Reveal a dialogue you’d with your dad where he thanked you for taking on obligation.