May 2018 Newsletter

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How long have you been a member of TNBFITNESS?

I’ve been working out at TNB Fitness for over four years now!

What attracted you to TNBFITNESS/What motivated you to join TNB?

I loved the fact that I’d be working out with other women in a clean, welcoming environment and that my workout routine would be customized to my specific needs.  I also appreciated the FMS screening which provided a baseline fitness level and identified areas of opportunity for me to work on. Finally, I appreciated the nutritional counseling that TNB offers as part of the package.  

How do you feel now compared to when you started training at TNB?

When I started at TNB, I could only do “girl” push ups and assisted chin ups.  My previous trainer never challenged me to do more.  Now I can do legit push ups and chin ups—all without assistance.  It’s an awesome feeling to conquer something you never thought you could do!  I also have more stamina and energy and the self-confidence to accomplish anything I want to do.   Examples of accomplishments after joining TNB include running in a 5K race, indoor rock climbing and scaling Mount Le Conte in the Smokies—all after the age of 60!

How has TNB helped you reach your goals?

As I approach the golden years of my life, my main fitness goal is to maintain my strength so I can remain independent as long as possible.  I can honestly say that TNB has far exceeded my expectations relative to that goal.  I am stronger than I’ve ever been in my life and as healthy as I was in my 20’s and 30’s. 

What advice would you give to a person looking to join TNB?

Based on my experience, this is the best, most effective workout model in the Nashville area.  You won’t get a better return on investment in your most precious assest—your health and welfare!

Complete this sentence -  TNB is...  

Awesome!   


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Did you check in for your workout?!

Through the month of June join us in a Facebook check-in contest!  Whoever has the most check-ins at the end of the month will win a prize!  

How to:

1) "Check-In" on Facebook each time you come in for a workout

2) Use the hashtag #BecauseOfTNBFitnessICan

That's IT!  Good luck!


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Thank YOU for all of your support!

With your help The New Beginnings Center raised well over $11,000 in this year's #BigPayback - the most we've raised in this event to date!  We couldn't have done it without YOU and appreciate every contribution that was made.  Thank you for your continued support! 


Are you, or someone you know, looking for a place to volunteer a few hours per week?  If so...  We are currently accepting new volunteers to start with our next round of New Beginnings Classes on July 10th, 2018!  Commitment is every Tuesday & Thursday evening for 12 weeks.  Help women on their fitness and health journey, expand your own knowledge, and be an additional source of encouragement!

Email Marielle at msuddarth@tnbcenter.org if your are interested in volunteering or learning more!


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Join us for our next vision board workshop on Saturday, June 2nd, from 11AM-12PM!

Can't make it but want to contribute?  Bring in any old magazines you no longer want to TNB Fitness and we'll use the images in these for our vision boards!  You can also enjoy the benefits of decluttering your home.  ;)    

April 2018 Newsletter

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How long have you been a member of TNBFITNESS?

Since August of 2017

What attracted you to TNBFITNESS/What motivated you to join TNB?

Tash gave a presentation at a Women’s Conference and TNB seemed to be different in that I was given an assessment prior to me starting, so my problem areas and pain points could be addressed. TNB is a cross between a personal trainer and a physical therapist. My body is sore from working out, but I am not in pain and that is a huge blessing.

How do you feel now compared to when you started training at TNB?

I am stronger, more flexible, I have more energy, and no pain.

How has TNB helped you reach your goals?

Yes, we set goals and then reach them and then set new ones. Weight loss for me is a goal and every day I am working at it.

What advice would you give to a person looking to join TNB?

TNB is different. Your not just joining a “gym” to lift weights, take classes, and do cardio. The staff watch you every workout to make sure you are within your ability and to ensure you are doing proper technique to avoid injury.

Complete this sentence...  

TNB is a blessing! 


The #BigPayback is nearly here and that means two things!

1) Mark your calendar for the #BigPayback on Wednesday, May 2nd!  Big Payback is an online giving day organized by The Community Foundation of Middle Tennessee that supports local non-profits of the area. 

Donate HERE on May 2nd!

2) Join in on the fun at the Gameday Throwdown on May 2nd at Smashville Plaza at Bridgestone arena from 11AM-1PM!  Games, media, costume contest and cash prizes will be awarded to various non-profits and we hope to be one!  Come represent The New Beginnings Center with us - RSVP to Marielle at msuddarth@tnbcenter.org to stay in the loop! 


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The TNB Fitness team wants to thank each and every one of you for your personal referrals to friends and family!  We are proud to train our clients with a proven functional approach that is catered to each woman based on personal history, needs, and goals. 

Your word of mouth is the greatest praise and marketing - and for that we thank you! 


"Strengthen My Inner Motivator"

Saturday May 19th at 11:00AM 

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March 2018 Newsletter

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How long have you been a member of TNBFITNESS?  Since November 2016

What attracted you to TNBFITNESS/What motivated you to join TNB?

I was attracted to TNB by my own sense of failure in other gyms. I wanted a place where as an older person, and a person with orthopedic weirdness, I could get fit.  For me that means developing enough strength around my joints to reduce dislocation risks, and to strengthen my core enough to support my once-broken back, as well as change my posture to help my hips and knees. I heard trainers say “we can’t work with you, you have too many issues” and I just got sick and tired of their excuses.

I was motivated to join by the exceptional attention paid during the Functional Movement Screening, the fact that the cost was a great deal, given the cost of comparable training, and the trainer qualifications.

Tash’s certifications alone were impressive. When I saw how conscientious and attentive to detail she was during the assessment, I felt like I had a good chance at improving strength and function with a really low risk of injury. I was tired of classes so loud I couldn’t hear instructions, being just another chunk of flesh feeding the cash flow and having semi-private small groups that were more like herds. All that matters!

How do you feel now compared to when you started training at TNB?

OMG.  People don’t recognize me! I feel so much more competent in my body!  I noticed it in my garden this week, that I could move in ways never before. I definitely have more strength for the journey I’m on. And I am much less afraid to move. I feel safer and less vulnerable just because I am more fit. I feel a lot less like a victim and a lot less vulnerable.

How has TNB helped you reach your goals?

1.     Patience when I was trying to learn what the charts and codes meant.

2.     Strong and consistent attention to form—every little detail of it.

3.     Supporting my coming even when I have to travel, even helping me with a travel workout.

4.     Radical acceptance instead of judgment and favoritism.

5.     Consistent, developmentally structured workouts that “stack” on each other.

6.     Measurement. You can only manage what you measure.

What advice would you give to a person looking to join TNB?

DO IT. If you need to change you, your self-image, your ability to move in this world, DO IT. DON'T WAIT!

- Elizabeth Power, TNB Fitness Client


Join us for A P P L A U S E!

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Dear TNB Members,

Thank you for your generous support to the well-being and improved health of a diverse group of women, whom you have never met.  We are diverse in age, race, health condition, weight, and socio-economic level.  We are similar in that, like many women, we are so busy taking care of others that we do not make time for ourselves.  The consequences of putting everyone else and everything else before our individual selves are that we have many health issues.  Once we recognized that and decided to make changes in our lives, we found New Beginnings.  Because of your generous support of New Beginnings one of the barriers to making changes in our lives, limited financial resources, was removed and/or reduced.  After that barrier was removed, there was no excuse for making the necessary changes to improve our heath.

Using this 12-week new beginning means that my best days are ahead of me in terms of my health, wellness, and future.  Among the life improvements I have made are incorporating exercise into my life Monday through Friday; drinking 64 ounces of water daily; working to reduce and eliminate processed foods from my diet; improving my blood pressure to the best levels ever; and having more energy and strength to be productive and healthly.

My sincere thanks for your support of me and the other women of the New Beginnings Fitness Center Program.  We appreciate your kindness and generosity.

Sincerely,

Ms. Coleman


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Mark your calendars for May 2nd... 

The BIG Payback!

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Join in Middle Tennessee's largest online giving day, benefiting many local non-profits across the state!  Any donation amount is welcome* and helps support women in The New Beginnings Center's program!  We're aiming to raise $15,000 this year and will update you on our progress throughout the day, stay tuned! 

*$10 minimum donation to donate online. 


February 2018 Newsletter

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Member Spotlight:

Dawn Foster

 

 

 

 

What attracted you to TNBFITNESS/What motivated you to join TNB?

I was training hard with the Nashville Rowing team and while I felt strong, I was getting back injuries, not losing any weight and burning out.  I knew I needed to do something different.  I was looking for a personal trainer and nutrition coach and my chiropractor told me about TNB.  TNB was exactly what I was looking for and so much more.  I had never done a Functional Movement Screen and I was so impressed with the time that Tash took with me to understand my history, expectations and goals.  It was a bonus for me to learn that TNB is a woman-owned business that helps other women through The New Beginnings Center and I wanted to support that.

 

How do you feel now compared to when you started training at TNB?

I feel fantastic!  I feel so much stronger and leaner than before.  I’m more aware of areas of my body that need work that I never knew were issues.  I love coming to each training session and I feel so energized after every training session.

 

How has TNB helped you reach your goals?

I am so much more in tune with my body and I feel like I’m making changes that will help me for the rest of my life.  The nutrition coaching has helped me become more aware of what I’m eating and find the right ratio to fuel my body.  The individual training plans are filled with a variety of exercises that keep me interested and I can already see and feel the progress with increasing weight and better mobility.  I am becoming more confident about using weights and kettlebells because the trainers are right there teaching me and making sure I am using them correctly to avoid injury.  I’ve even become a morning workout person and I never thought I would say that! 

 

What advice would you give to a person looking to join TNB?

Just do it!  Tash, Gabe and the entire team are so helpful and knowledgeable.  The individual training plans combined with the supportive environment make it a really unique experience.  It’s the best thing I have done in a long time and I highly recommend it to everyone.

 

Complete this sentence - TNB is "Life-Changing, Empowering and Fun!"


Upcoming Workshop:

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With Dr. JD Hasenbank, CCSP

Saturday, March 24th, at 11:00AM

Sometimes the best hacks in life are the simple ones; little modifications you never thought of but completely make sense once somebody teaches you. These simple tips and tricks will upgrade your choices, habits, postures, preferences and overall lifestyle. Learn how to be in control of your own energy, stress, flexibility and how your body feels. You have what it takes to be in-control of how you feel. Feel young again!

Dr. Hasenbank’s goal in life is to help others move better and hurt less. He has a passion for empowering patients to be in control of their body by utilizing self-assessment and self-directed therapy. He teaches them how to reset their tight muscles, release their myofascial adhesions and reprogram their poor posture, habits and movement patterns.  

He graduated from Texas Chiropractic College and is a Certified Chiropractic Sports Physician and Functional Movement Specialist. He is trained in Strength & Conditioning, Corrective Exercise, Active Release, Assisted Isolated Stretching, Instrument Assisted Soft Tissue Mobilization, Dry Needling, Electro-Acupuncture, Cranio-Sacral Therapy, Spinal and Extremity Manipulation.  

He has been in private practice for 17 years and worked with athletes in the NFL, NBA, MLB, PGA, NCAA & Olympics. He has also been able to care for some of Nashville's top musicians, performers, and tour with Kenny Chesney.

Please RSVP to Marielle at msuddarth@tnbcenter.org


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Thanks TNB Fitness!

 

I would like to thank you all for the wonderful opportunity provided to me as a result of your contributions and commitment to the mission and vision of TNB Fitness and The New Beginnings Center.  As a result, I have grown and discovered that I am stronger than I thought I ever was. More so, I did not do it alone. The coaches, Tash and her staff gave me the extra push and support I needed to realize a dream come true. They were very mindful of our emotional and physical abilities when encouraging and working alongside me and the other women. By accepting the admission into this program, I was asking for help. I entered with fear and apprehensions, fear of facing myself and what was ahead of me of which of so eloquently eased by the staff.   However, I answered the call to The New Beginnings Center’s mission and vision to help me where I was stuck, and that it did. Most important, I did not have to do it ALONE. 

As a result of your contributions, I have lost 15lbs. and my blood pressure medication was adjusted because of it. I gained strength, courage, and wisdom. I am a Living Testimony of The New Beginning Center’s Mission and Vision. It has touched me in a way that I realized is bigger than myself, in that I have made new relationships and bonds with beautiful, kind, and wonderful women who have shared some of the same struggles as myself.

- Rochelle


Coach Favorite Recipe!  Asian Lettuce Wraps

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1) Heat the oil in a medium sauté pan over medium heat.

2). Add the chopped green onions and cook for 2-3 minutes, until they begin to soften, but do not brown.  Add the carrots and ginger and sauté for another 1-2 minutes.

3).  Turn the heat up to medium high and add the ground turkey.  Cook, breaking up the meat as needed, until the meat is fully browned, 6-8 minutes.

4).  Add the water chestnuts, Amino Acids  or soy sauce, toasted sesame oil, and red pepper flakes to the meat mixture and stir until well combined.  Cook until the liquid is mostly evaporated, about 2-3 minutes.  Remove from the heat and fold into the cilantro.

5).  Use a slotted spoon to drain and scoop the filling into lettuce cups.  Serve warm. 

INGREDIENTS:

1 teaspoon coconut oil (or olive oil)

2/3 cup chopped green onions (white and green parts)

1 cup peeled and minced carrots (about 4)

2 tablespoons peeled and minced fresh ginger

1 pound ground turkey

8 ounce can (about 1 cup) diced water chestnuts, drained

¼ cup Braggs Amino Acids or soy sauce (low sodium)

2 tablespoons toasted sesame oil

Big pinch of crushed red pepper flakes

1/3 cup shopped fresh cilantro

Large lettuce leaves (Bibb lettuce works great), for serving 


 Fashion Show & Shopping at Cute & Comfy!

Sunday March 11th, 2:00-4:00PM

4121 Hillsboro Road, Suite 106, Nashville, TN 37215

Join us for a fashion show and shopping event to benefit The New Beginnings Center!  

20% of all purchases will be donated to The New Beginnings Center

Come get first look at Spring items and enjoy some light refreshments while you do!

Please RSVP to Caitlin at cyusko@tnbcenter.org 

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TNB Fitness Member Spotlight: Lynne Teckman

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How long have you been a member of TNBFITNESS? 

Since September 2015

What attracted you to TNBFITNESS/What motivated you to join TNB?

I had recently moved to Nashville and a friend was telling me about this great fitness program that was unlike any “gym” she had ever seen. She shared some of the statistics of success so I attended an open house. I thought, “Where are the machines?”  I had only ever worked out in a typical place lined with weight machines.  I made an appointment to learn more. Tash asked me questions that really made me think about how I wanted to live my life.  She delved much deeper, asking questions well beyond the usual fitness goals, etc.  She convinced me that if I subscribed to the tenets that TNB proffers, I could make the substantial, life-long habits that I desire. Around the same time, my 80-year-old mother who has many health problems moved here and I realized that I did not want to look like her at 80. It was time to make the necessary lifestyle changes NOW to insure that I would be strong, active and thrive as I age. I was truly motivated to commit to the program and I am so glad I did.

How do you feel now compared to when you started training at TNB?

I started out really weak and had to compensate for some injuries.  A lifetime of skiing had taken a toll on my knees. I had no stamina and lacked muscle tone.  While I still have a way to go, my energy level is higher than it’s been in years. I feel much more self-confident when I complete an exercise that use to challenge me.  I recall watching other women with strong, powerful kettle bell swings thinking I’ll never be able to do that - now it is one of my favorite movements!

I have been on three ski trips and rip up the slopes like I did when I was in my thirties.  While I still jiggle more than I want to, I feel powerful and athletic. 

I’m also more focused on my diet.  When I plan my meals and log the food I eat, I know it works.  I have a greater understanding on how to fuel my body and the importance of good nutrition. I have all the tools I need make wise choices and strive to maintain the healthy habits. However, when I slack off, the coaches are encouraging and forgiving, which I really appreciate. Hey, nobody’s perfect.

How has TNB helped you reach your goals?

The fact that I still come to TNB speaks volumes to reaching goals. I usually approach a new exercise regime enthusiastically but quickly lose that enthusiasm. It’s been over 2 ½ years and I am working out 3 days a week and really miss the days when conflicts prevent me from attending.  If I walk in to TNB feeling tired or less than eager to work out, I always walk out thinking it was worth my time and effort because I know it will give me the boost and pep to keep going strong the rest of the day.

What advice would you give to a person looking to join TNB?

If you are looking for program that allows you to discover yourself in an individualized, supportive environment, look no further than TNB Fitness. It really is the best investment you can make if and when you decide that nothing is more important than your health.

Complete this sentence - TNB is like... The bar in Cheers where everybody knows your name, they understand your shortcomings and they’re always glad you came!

TNB Fitness Member Spotlight: Katie O'Connor

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How long have you been a member of TNB FITNESS? 

Since May 2017

What attracted you to TNBFITNESS/What motivated you to join TNB?

What initially attracted me to TNB Fitness was that it is women only and 0.3 miles from my home.  I decided to join TNB after meeting with Tash at the initial consultation.  At the time, my BMI was considered overweight.  Most of my family struggles with obesity and I did not want that to happen to me.  I wanted to get and stay fit so I could live a healthier and happier life. 

How do you feel now compared to when you started training at TNB?

I can tell a huge difference already.  I have lost 15 pounds, I am so much stronger, and I have a lot more confidence.  My sleep and overall quality of life have also improved.

How has TNB helped you reach your goals?

TNB keeps me motivated because the workouts change regularly.  It is not the same thing over and over again.  I increase repetitions and weight after just a couple of workouts which is encouraging and shows I am getting stronger.  My BMI is also now considered in the normal range. 

What advice would you give to a person looking to join TNB?

Definitely try it out!  The trainers are great and no one is there to judge you.  

Complete this sentence -  TNB is... totally worth waking up early to work out before work (I have never said this before in my life because I love sleep).

TNB Fitness Member Spotlight: Lynn Bartrum

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How long have you been a member of TNBFITNESS?

Since August 2016

What attracted you to TNBFITNESS/What motivated you to join TNB?

A close friend recommended TNB to me and I decided to check it out.  I had spent the last 5+ years trying to recover from a back injury, and was frustrated by multiple setbacks.  It seemed every time I would start making progress, I’d re-injure my back and be behind where I’d begun. I was impressed that Tash took so much time with the initial consultation—not only with the physical assessment, but with getting to know my story, my physical challenges, and my goals.  I appreciated that it is a women-only environment, and that my TNB membership would help support the non-profit side, The New Beginnings Center.

How do you feel now compared to when you started training at TNB?

I feel stronger and have much more confidence in my body’s capabilities.  I no longer feel limited by past injuries to my shoulder, wrists, knee, and back.  I’m able to do more than I thought I was capable of, and would’ve been too scared to try (such as a kettle bell deadlift).  I’m always inspired by what the other ladies are able to do, and at first I wondered if I’d ever get there.  I’m excited to see that I’m making steady progress, both inside and outside the gym.  Many exercises that I once needed assistance or modifications for, I’m now able to do without assistance or modifications.  Yay!  It’s also so encouraging to see that although I may struggle when I begin a new workout, I’m doing more reps and/or heavier weights within just a couple of training sessions.  Outside of the gym, I’m walking more and more miles, and can accomplish moderate hikes.  Soon I know I’ll be able to bike again, hike strenuous trails, and even hike carrying a backpack!  A long-term goal of mine has been to hike The Camino de Santiago when my son starts college.  The Camino is a 770km route from St Jean Pied de Port in the French Pyrenees to the cathedral of Santiago de Compostela.  Before I started training at TNB, I was so discouraged I had begun to fear I would never be able to accomplish that.  Now I know that it’s not a matter of IF I’ll be able to hike the Camino but WHEN. 

How has TNB helped you reach your goals? 

TNB has provided me with the results that come from consistently showing up at the gym and following a varied, progressive training program. Most of all, the trainers at TNB are amazing!  Tash, Gabe, and Marielle are so very positive and encouraging.  I have used other trainers in the past, and did not respond well to a one-size-fits-all program or someone yelling at me to push myself.  My experience at TNB has been nothing like that!  I know without a doubt they are there to help me to safely challenge myself and to meet my goals.  They always ensure that I’m using proper form and “meet me where I am”, modifying workouts if necessary, or showing me additional stretches to do if my muscles are stiff or sore.  For example: My back seized up after a weekend of boating last fall.  When I was able to return to the gym, the trainers were great at helping me to recover by modifying my workout.  They taught me stretches and exercises to not only address my back pain, but to help me prevent it from happening again in the future.

What advice would you give to a person looking to join TNB?

Do it!! You will be so very glad you did!  When it comes to meeting health and fitness goals, nothing can compare to the knowledge, guidance, and encouragement you receive from the trainers at TNB.

Complete this sentence - TNB is encouraging, challenging, and TOTALLY WORTH IT!

Feeling 'Blah' This Winter? Try the 10-Day Sugar Detox!

Feeling 'Blah' This Winter?  Try the 10-Day Sugar Detox!

We're eating WAY too much of the sweet stuff, with the average American consuming approximately 22 teaspoons of added sugar per day in the form of sugary beverages, cookies, cakes, candies - even condiments like ketchup and salad dressings.  To make matters worse, processed foods you wouldn't even expect to have sugar can contain high amounts as well!

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TNB Member Spotlight: Sue Veith

TNB Member Spotlight: Sue Veith

 What attracted you to TNBFITNESS/What motivated you to join TNB?

My friend was a member and I was looking for an all women’s workout option with personal training available.  TNB Fitness has been the perfect choice!  It provides an encouraging, challenging environment for me to set and achieve my fitness goals.  And I’ve met so many amazing friends along the way.

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TNB Member Spotlight: Annis Marney

TNB Member Spotlight: Annis Marney

I am a dedicated client, but I am also a physician and deal with diabetes in particular, among other diseases. I talk with people a lot about nutrition and exercise. I have exercised my entire life, but I have never felt as well trained and strong as I do right now, in terms of total body health. I have recommended TNB to friends and patients and have absolute confidence in this “product.” Tash and Gabe are clearly professionals, and are also constantly learning themselves. Their advice evolves based both on my progress and my needs but also on what they are learning all the time about fitness.  I know I am in good hands.

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TNB Member Spotlight: Anna Page

TNB Member Spotlight: Anna Page

What attracted you to TNBFITNESS/What motivated you to join TNB?

It became clear my once a week trek to the street with the garbage can was not enough exercise to sustain a healthy life style.  I was at a pivotal time, I could succumb to the signs of ageing with a hump on my back, borderline high cholesterol and taking medication for aching joints or I could make the decision that I was not going down without a fight.  I chose to fight.

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