Give Us A Call! 502-709-7439 Get Started Today! Addicted To Sugar Do you find yourself craving sugar? The funny thing about sugar is the more we have, the more we crave which is why you find companies have been increasing the amount of sugar in foods over the past decade. Many of our clients find themselves addicted to sugar, are you? Here are a few signs you are addicted to sugar: Cravings Headaches Fatigue Mental fog Excess stress ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Two Tips To Elevate Your Wellness Game I wanted to share some interesting insight with you that might prove beneficial on your journey towards success and achieving your health and wellness goals. Research shows that an astounding 95% of your success or failure can be attributed to the people you choose to surround yourself with. Having a supportive network, whether it's friends, accountability partners, coaches, neighbors, or roommates, can play a ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Hey guys! 🍂🏋️♀️ October Fitness Fiesta at Savoy Fitness! 🏋️♂️🍁 Get ready for a month of fitness FUN like never before! 🎉🌟 October has arrived, and we're rolling out a jam-packed calendar of events to keep your fitness journey exciting and energizing all month! We've got everything from spine-tingling Halloween-themed workouts to pumpkin spice-infused fitness challenges. 🎃💪 Mark your calendars, gather your fitness tribe, and ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Lack of Sleep Impacting You? Try These 5 Tips! Struggling with falling or staying asleep at night? If so, you may be inadvertently harming your overall well-being. The consequences of insufficient sleep extend beyond grogginess and fatigue; it can substantially impact your immune system, increase stress levels, and lead to a craving for less nutritious foods. In fact, lack of sleep might be hindering your progress in various aspects of ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Hey guys! Here's a look at what we have in store for this week's eNewsletter: Due to the overwhelming excitement of members loving the addition of barbells in the first segment of Bootcamp in August, we have decided to continue that in September. The three barbell movements we will perform in September are the following: Monday: Barbell Back Rack Reverse Lunge Wednesday: Barbell Hip Thrust Thursday: Barbell Push Press Please note ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Unlocking the Secrets: Discover How Frequent Travelers Stay Healthy on the Go As a nutrition coach and accountability partner, I am committed to helping others maintain a balanced and nourishing lifestyle, even during their busiest days on the road. One of the most common statements I hear from clients is that they feel frustrated trying to stay on track with their frequent traveling schedule. They report not being able to find healthy options which leads to poor ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Post-Workout Nutrition: Are You Fueling Your Body for Recovery? Did you get my previous email about what to eat before a workout? I wanted to follow-up on that top and share some valuable information regarding post-workout nutrition and the importance of fueling your body with the right foods after physical activity. As you may know, what you eat after a workout plays a significant role in aiding your body's recovery process, promoting muscle repair, and ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Hey guys! Here's a look at what we have in store for this week's eNewsletter: CLICK HERE TO VIEW! CLICK HERE TO VIEW! We are excited to announce that we will introduce barbell movements in our August Bootcamp class. Now don't freak out. Members will still be getting their “Cardio Fix” for the second segment of class in the form of EMOMs, Stations, and AMRAPs that they love, As well as their favorite ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! What You Should Eat Before Your Workout I hope this email finds you well and that your fitness journey is going smoothly. Today, I wanted to share some valuable insights on what to eat before your workouts to optimize your performance and enhance your results. Pre-exercise nutrition plays a crucial role in supplying your body with the energy it needs for an effective workout. Here are some key guidelines to follow: 🕛 ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Sleep Quality Alert: The Surprising Impact of Late-Night Eating Did you know that sleep impacts your overall health in various ways? That’s right– sleep can impact your weight, mood, and even the quality of your food choices. Due to the massive influence sleep has, I wanted to share some valuable information regarding a topic that many of us overlook—how eating before bed can affect our sleep quality. Numerous ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Hey guys! Here's a look at what we have in store for this week's eNewsletter: We are thrilled to announce the arrival of our new Head Coach, Summer Hendricks, to our Savoy Fitness family! Please join us in extending a warm welcome to Summer as we embark on an exciting new chapter in our journey toward success. Summer brings an impressive background in coaching and a proven track record of achievements in the field. Her wealth of experience, ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Benefits of Walking After Meals Have you ever tried walking after meals? Walking after a meal is a simple yet effective way to improve overall health and well-being. Walking after a meal is a great way to help your body digest food more efficiently. When you eat, your body releases insulin to help break down the food and convert it into energy. Walking after a meal can help your body use insulin more effectively, which can lower ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Does your stomach feel out of sorts after a meal? Does your stomach feel out of sorts after a meal? The problem is that most of us overlook the obvious when trying to figure out how to feel better, especially when it comes to our 🤢 gut. Have you thought about your food quality being the culprit? We live in such a fast paced society that we just want a quick fix. Who has time to stop and think about what we could be doing more of to ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 4-week Fitness and Nutrition Challenge It’s William Savoy, the nutrition coach at Savoy Fitness here to spread some exciting news! Are you looking for some simple tips to help kickstart your health this year? We are so excited to partner with the Healthy Steps Nutrition to host a holistic, habit-based nutrition challenge for our members and our community! Watch video HERE! Watch video HERE! The challenge kicks off on ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Tips To Improve Your Performance in the Gym Are you confused when it comes to figuring out what to eat to improve your performance in the gym? There are so many flashy tips and tricks to try, but here are 3 that will help you the most. 1. Fuel Your Body Throughout The Day, Not Just After Your Workout Have you heard that you should eat something within 30-60 minutes of your workout? While there is some truth to that, eating ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Tips To Help You Save Time During Your Meal Prep Do you struggle with spending hours in the kitchen meal prepping for the week? The problem is most people either make it too complicated or don’t start with a plan. Here are 3 tips to simplify meal prepping. 1. Pick Your Staples For The Week & Get Them Prepped We recommend picking 1-2 breakfast staples and 2 protein staples for the week. Try to pick options that don't use the same ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Tips For Setting Your Health and Wellness Goals One of the most common mistakes people make when setting goals is not taking the time to think about what they are wanting and what it takes to get there. Don’t get caught in the trap of setting a goal you have no connection with. Use these 3 tips for setting attainable health and wellness goals you truly want to reach. 1. Keep It Realistic If you are reading magazine ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 3 Things You Can Do to Create A Healthier Workplace You have taken the first steps to improve your own health and wellness - you participated in nutrition coaching, have a gym membership and exercise regularly, and are starting to see some amazing results. More than likely you have even gotten some attention at work because of your own transformation. AWESOME JOB! You are so excited about your own results that you feel like you are ready to share these healthy habits with ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 5 Signs You Waited Too Long To Eat Do you ever get so busy in your daily routine that you look up and realize you have completely forgotten to eat? We get it, when you are in your flow state of intense productivity the thought of eating is almost non-existent. Did you know that waiting too long to eat has 5 distinct signs? Most people end up exhibiting these signs and don’t even realize why they are experiencing them. Here are ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Did Somebody Say Strawberry Shortcake? Hi Wende, Are you looking for a tasty and fun treat that can also serve as a great on-the-go breakfast? We have the perfect recipe to make your breakfast delicious and healthy–our strawberry shortcake smoothie recipe. The secret ingredient that makes it so creamy (but also nutritious) is cauliflower rice. Shh🤫🤫, if you won’t tell- neither will we. ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Is Alcohol Affecting Your Progress? Do you have a goal of a weekly exercise routine with eating healthy? Have you noticed there are many obstacles in the way? The key to obtaining a healthy lifestyle to find ways around or remove said obstacles. One of those aspects of our lifestyle that can really impact our goal attainment is drinking alcohol, and the chain of events that can sometimes occur when drinking alcohol. That chain of events may include starting with ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Exercise Is Only 1 Piece of the Puzzle Do you find that everywhere you look influencers are focused solely on weight training and exercises to get the progress you are looking for? The truth is that exercise is only one piece of the puzzle when it comes to meeting your health and wellness goals. Almost everyone has heard of the saying “You can’t outrun a bad diet,” well I am here to tell you that is NOT a myth. The most common ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! The Plate Method-- HOW and WHY? Are you looking for something easy to help you improve your nutrition? The problem when looking for something simple to work on improving your nutrition is that it doesn’t typically work in a variety of situations. Let's review an example– take a moment to think about the last “diet” you did. Was it supplements, juicing, elimination, counting calories, or maybe just some pre-packed meal plan where you eat ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Still Hungry After Dinner? Here's What You Can Do Are you finding yourself still hungry after dinner and confused about what to do? This scenario is more common than you think. There are so many of my clients that message me in between our nutrition meetings saying that they are still hungry after dinner. Just like you, they aren’t sure what to do. Before we dig down the rabbit hole of what types of food I suggest to them, I start ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 4 Reasons Why You Need Support with Nutrition Coaching Doyoufind yourself trying to find the program that works best foryouto reach your goals? Haveyoutried other options that just don’t seem to work? Youtry something new, it “works” for a few days or even longer, butyoufind yourself right back in the same placeyouwere whenyoustarted. As much asyoumay not want to admit it, maybe the problem is with the approach. Maybe there are a ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Your Healthiest Weight Do you have a weight loss goal you are wanting to achieve? Let’s be real, most of us wouldn’t mind shedding some weight. The reason behind that goal and the amount is very different for every person. When setting a weight loss goal it can be tricky to figure out exactly what you are wanting. How do you really determine what weight you want to be at? Here are three things to avoid taking into account ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 3 Healthy Things to do Over the Holidays When it comes to thinking about the holidays and your health do you get overwhelmed? Are you worried you can’t “enjoy” the holidays and stay on track with your health and wellness goals? Do you get sucked into the holiday time warp? I get it. Between family gatherings, celebrations with friends and co-workers, hosting, and everything in between, there is so little time to worry ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 3 Quick and Easy Holiday Recipes Do you love the holiday season but can’t seem to find healthy recipes to enjoy? We know that the most successful nutrition clients who find their progress and maintain it long term don’t just focus on their nutrition some of the time–they are mindful and aware of their choices all of the time. Even though it can be tricky to navigate finding recipes everyone will love that are also well balanced. ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! One Thing To Take OFF Your Plate This Holiday Season How many things do you find yourself worrying about this time of year? Most of us have the normal holiday stresses of finances, family, and lack of time and daylight. Have you found yourself saying, “I just can’t add one more thing to my plate right now”? This is a very common response when people talk about their health and wellness goals this time of year. This is also the reason that so many ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Need a Tasty Fall Side Dish? Do you love the fall and all the delicious flavors that come along with the season? There is just something so exciting about switching up food choices from the crisp and cool fruits and veggies to the robust and comforting seasonal produce. If you are looking for a new recipe to try to satisfy your seasonal cravings, I have the perfect one for you! Cinnamon Roasted Butternut Squash 🤯 is guaranteed to ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 3 Tips To Follow this Holiday Season Do you have a plan 🤔 to navigate this holiday season in a manner that allows you to enjoy all the festivities and stay on track with your health and wellness goals? Every year we have people say things to us like “it’s too hard to stay on track during the holidays,” or “I am just going to have to wait until the holidays are over to focus on myself.” The crazy part about it is ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Mindful Vs. Restrictive Are you an all or nothing type of person, especially when it comes to the holidays? Do you say things to yourself like “I already blew my diet so I may as well keep going and start again next week” or “I won’t be able to stay on track this holiday season so at least I can enjoyit”? Pause for a moment and reflect on how that approach has been working for you. How do you feel mentally ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Don't break them--Replace them! Do you have habits that you really wished you didn’t have? I think we might all have at least one. When thinking about habits we love to say that we need to break them. In reality when we try to break a habit we are far less successful because that habit is ingrained into our brain- literally! One way we know will increase the likelihood of diminishing that unwanted habit is to replace So instead ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Shift your mindset today! Have you ever heard that you are what you THINK you eat? Recent literature reviews have shown that there is a direct correlation between mindset with the amount of food consumed as well as the quality of food chosen. For example, have you or anyone in your inner circle ever said “I am just a picky eater?” According to what we are learning about having a growth mindset, when we resign ourselves to being a picky eater we limit ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Post-workout “hacks” for better results This month I’m talking about simple things you can do to boost your results … And this one is surprisingly effective. It can help you “hack” your way to less stress, happier moods, and better workout results (plus less soreness). Here it is: Don’t skip your post-workout cooldown or stretches! Your cooldown has powerful implications for your health … right down to your central ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Berry-Nut Instant Oats Ready for a yummy make-ahead breakfast … an easy pre- or post-workout snack … or an overnight yogurt parfait recipe!? Well, you’ve got it – and this recipe can cover all three of those things! You can make this Berry-Nut Oatmeal jar right before serving or whip it up ahead of time. You can even stash one in your desk at work for a fast meal on hectic days. Fact about instant oatmeal: ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Exercise and Anxiety Did you know that reports of anxiety are up 25% over the past couple of years? I personally think this number is low since anxiety shows up in different ways for different people … and it’s not always easy to recognize it as anxiety. A few ways it can show up: feeling restless or agitated, having headaches and/or unexplained pains, trouble focusing, feeling tired, disrupted sleep, worrying, or rolling the same-old, same-old ....
Read moreTry this Starbucks Swap This Fall Hi Ruby, Do you love pumpkin? For many people pumpkin brings feelings of warmth, comfort, and maybe even good memories as it lights up your taste buds! Sounds amazing right? Did you know that most women should not be consuming more than 24g of added sugar per day and men 36 g of added sugar per day? Wait– where did that come from, weren’t we just talking about pumpkin?? If the headline didn’t give you a warning on what this email was going to talk about– here it is. The grande Starbucks ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! How to get more protein on a plant-based diet Good morning, Ruby, There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based (aka vegan) diet. That’s why today I’m going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Food is a LOT more than just calories Good morning, Wende, A few years ago I remember seeing a chart of “burpee equivalents” for food. Do you remember it? A cookie = 141 burpees Small meatball sub = 402 burpees Big Mac = 506 burpees I’ve also seen charts for how many miles it takes to walk or run off different foods: 1 hour and 23 mins to walk off ¼ of a large pizza (or 42 mins of running at 5 mph) 48 minutes of walking to burn off a ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! How to sneak more veggies into your diet Good morning, Ruby, Shocking stat! Only 1 out of every 10 people eat enough of this food group ... Even though these foods help keep your heart healthy … your skin glowing … your energy high … your hormones balanced … and your tummy happy. PLUS, they can also help boost your mood AND manage your weight, while fending off serious diseases like obesity, diabetes, and more. Sounds pretty ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Antioxidant-boosting protein smoothie Ruby, when you think “healthy breakfast” … what’s one of the first foods that pops into your mind? If it’s a smoothie, you’re not alone! Smoothies are a quick and easy option when you want something cool and refreshing … and I’ve got a spicy-sweet protein-boosting recipe that I think you’ll love. It also makes a great post-workout choice. FROZEN GRAPE TIP: ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! How stress kills your progress Wende, do you remember Whac-A-Mole? You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head? Well, that’s kind of like how stress works. Except you are the mole … and when stress gets out of control, every time you make a move, it keeps bopping YOU on the head. Not only do you feel out of control, but it can also make you feel too tired or ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Set your life up for success Good morning, Ruby, Controversial topic ahead! It includes the “D” word – detox!!! BUT … it’s different than you think. What if instead of talking about “detoxing” the body, we “detoxed” what we put in, on, and around our bodies? (NOTE: This is also known as living a healthy lifestyle!) The fact is, your body already has an AMAZING built-in system to get rid of waste ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Sleep & Your Results Hi Ruby, When my clients are struggling in almost any area of their fitness/health … … there’s one question at the top of my list to help figure out what’s going on. “How’s your sleep?” Getting your sleep habits under control is a super important “basic” that will help skyrocket your results. It impacts everything in your body, right down to the cellular level. ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 5 ways to boost your workout results Good morning, Ruby, You asked for it, you’ve got it! I’ve got a list of 5 ways you can boost the results from your workouts … STARTING TODAY. By “results,” I mean noticeable changes in your stamina, strength, energy, and overall fitness. This is a super important part of your overall health & wellness because it plays into your immune system, your sleep, heart health and so much more. ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Post-workout “hacks” for better results Good morning, Ruby, This month I’m talking about simple things you can do to boost your results … And this one is surprisingly effective. It can help you “hack” your way to less stress, happier moods, and better workout results (plus less soreness). Here it is: Don’t skip your post-workout cooldown or stretches! Your cooldown has powerful implications for your health … ....
Read moreBig Mac in a Bowl recipe Good morning, Ruby, FACT: Sometimes you just want to sit down and eat a big meal. But chances are, you do NOT want that “I can’t believe I ate the whole thing” feeling when you’re done … when all you want to do is curl up and take a nap! Well today, I’ve got a SUPER DELICIOUS lunch or dinner recipe that’ll make a HUGE amount of food that will fill you up, without leaving you feeling too full or bloated after. Welcome to your Big Mac in a Bowl! It’s a healthier choice because 1) it has a tasty (but lighter) ....
Read moreEating “skills” vs dieting Test, If you had to grade yourself today – right now! – on your eating and nutrition skills, would you get an A, B, C … or …? (haha: I’m talking about “healthy” eating here, for the record.) Most of us think of eating/nutrition as something we should just automatically KNOW about … … or we even label them as virtues. EXAMPLE: I can’t even count how many times clients have told me they have been “good” or “bad” when it comes to food. But there really ARE skills involved – ....
Read moreStress eating Good morning, Ruby, If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone. In a study, more than 75% of adults said that stress played a role in their eating during the past month. This included overeating, eating junk foods, or not eating. Many of them said it happened weekly. They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable. The good news is that I have a few tips below to stop stress from getting in the way of your results when it comes to food. But before I get into the tips, it’s ....
Read moreModeration doesn’t work Heads up, Wende, I’ve got some controversial news for you today – but hang with me! “Moderation” is one of the biggest buzzwords in wellness right now. But guess what? It doesn’t work … Because almost everyone does it wrong. The fact is, what looks like “moderation” to one person might be something completely different for someone else. For food, your definition of “moderate” can depend on what you grew up eating, your current eating habits, or even your mood. Just as one example: what’s a ....
Read moreGet off the yo-yo rollercoaster Good morning, Wende, Have you ever been here before? Something sparked you to set a new health and fitness goal that you were REALLY excited about. Maybe you: stepped on the scale after the holidays had a big event coming up (reunion, wedding, vacation, etc.) were unhappy with the results from your latest doctor’s visit watched an inspiring movie … or were wowed by someone else’s transformation or even had some kind of wake-up call So you committed to clean up your eating, start exercising, and/or make some BIG CHANGES when it comes to your self-care. And then ....
Read more#1 enemy of your goals Good morning, Test, If you could call out the #1 enemy of your goals, what would it be? There are so many to choose from: Not having enough time Lack of support Not knowing what to do Your genetics Pizza The list goes on and on! But what if I told you that none of those things are actually your enemy. (Seriously!) That’s because … drumroll … the number one thing standing in between you and your goals is: YOU! We can ALL get in our own way from time to time. Here are just a few ways we let it happen: You ....
Read moreNo-Bake Cookie Recipe Ruby, are you a fan of no-bake cookies? Soooo good! But have you ever seen the original recipe? Talk about fat and sugar bombs … whoa! Not anymore … I’ve got a healthified version for you that’s a lot less sugar, and – bonus – it’s loaded with fiber and antioxidants. PLUS (most importantly) these cookies taste DELICIOUS! NOTE: I use a little less honey when I make these, but my taste buds are used to less sugar. You can start with this amount and adjust the next time you make them (because there will be a next time!). If you want a deep dark ....
Read moreSetting realistic goals Good morning, Ruby, Every once in a while, I get a panicked email or call from someone who wants to 1.) lose three dress sizes before their daughter's wedding next month, 2.) lower their cholesterol down x points before their next doctor's appointment a month from now, or 3.) get ready for a marathon in two months. Don’t get me wrong: Those are all important goals … but they absolutely are not possible (at least in a healthy and sustainable way) in only a month or two! Plus, they are super punishing and create a ton of stress. You deserve more than that. The fact is, there’s one ....
Read moreSet your life up for success Good morning, Test, A few years ago, whenever I got stressed/too busy, I used to do this thing that blows my mind now. I used to be in the “ignore it and push through it” club. By that I mean, I’d take the stress/overwork hit, but just keep going. I’d tell myself: “I’ll deal with this later.” And I was super proud of myself – because you know what? I could take it. But even though I was able to handle the actual work … I didn’t always manage the stress. Well … guess what? Eventually, one way ....
Read moreYour brain is hardwired for novelty Good morning, Wende, Today I have one of my favorite assignments for you … it’s to set a goal bucket list! Not a forever bucket list, but one for the rest of this year. Doing this will help you SKYROCKET your motivation... Because your brain is hardwired to like new, fun, and different things. When you try something new – or take up a new challenge – it fires up the “feel good” part of your brain. This is a pretty nifty hack to keep your motivation levels high. Here it is: factor “novelty” into your goal equation! When ....
Read moreAppetizer Recipe: White Bean Dip Good morning, Ruby - Looking for a healthy dip for your entertaining? This recipe is a delicious place to start – not only is it tasty, but it’s packed with protein and fiber, which can help fill you up and keep you feeling satisfied. Serve this with sliced veggies (peppers, carrots, celery, broccoli, etc.) and/or pita chips. This recipe is super adaptable. Experiment with herbs you have on-hand – basil, Italian, or even fresh parsley would be great choices! You can even spice it up with a dash of sriracha if you want. TIP: Make this at least an hour before serving. ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Movement for energy How are you doing today, Wende? One of the top reasons people tell me they skip their workouts – or don’t work out at all! – is because they don’t have the energy. Here’s a mind-blower for you: one of the best & easiest ways to get more energy fast is to WORK OUT. But there’s one important caveat: You have to work out the right way (more on that below). All of this is backed by science. First, the WHY. There are three big reasons exercise ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Control this (caffeine) before it controls you Hey, Wende, There’s something most of us drink every day to give us an extra “oomph.” It can help you power through a workout, a meeting, or basically ANYTHING that comes your way. Or … it can leave you feeling drained, unable to sleep, jittery, and even in a sad mood. You’ve probably guessed by now … it’s caffeine! The good news: caffeine can be healthy and actually good for you … as long as you don’t drink too much ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 9 morning habits for a high-energy day Good morning, Ruby, I hope your day is off to a good start! Did you know we are in a personal energy crisis? Studies show that most adults feel tired at least three days a week, and some of us even feel tired every day. I’m going to be focusing a lot this month on how you can actually CREATE more personal energy. And I’m kicking it off with a completely achievable list of ways you can set yourself up for a high-energy day. The best part is that none of these ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Mocha Latte pre-workout shake recipe Good morning, Ruby, I’ve got a surprisingly good-for-you recipe that’s perfect any time you want a little extra “kick” of energy (including before a workout). How does a mocha iced latte sound? (Answer: delicious.) Here’s why it’s surprisingly good for you – and why it’s a great pre-workout drink: Carbs from the banana give your muscles fuel Protein can help improve your workout performance & recovery. Caffeine from the ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Strengthening your immune system How are you doing today, Wende? I’ve got a hot topic for you in this email. And if you ask me, it hasn’t gotten enough attention over the past couple of years. It’s your immune system, and here’s why I think it needs more attention. Your immune system is basically like your very own Marvel superhero universe, working hard to protect your body 24/7 from invaders. Here’s the overlooked part: when you strengthen your immune system, you actually create ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Doubling down on 2022 goals Good morning, Wende, Let’s hop into your Delorean and travel back in time… not too far, just a couple of months. Back to when you set your goals for 2022 at the beginning of the year. What does Wende from two months ago think about how much present-day Wende has accomplished so far this year? Are you happy and excited about your progress? Or are you thinking, “Oye, here we go again.” Either way, it’s time to turn that Delorean around and come back to ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Client testimonial/shout out Good morning, Wende, Our clients are crushing it –and I couldn’t be more proud. And you’re definitely going to want to pay attention, because Brittany is going to share the main key to her success down below. Meet Brittany – she’s a busy adult who was ready to make a real investment in her fitness/health. She joined our Bootcamp and Personal Training in December. Check this out. In just 12 weeks, she has: Dropped 7.7 lbs Increased Muscle Mass by ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Chocolate avocado pudding recipe Good morning, Ruby, Have I got a TREAT for you today! The other day I sent you an email about avoiding ultra-processed foods – because not only do they work against your health & fitness goals due to their ingredients … but they’re also designed to make you want to eat MORE of them. This might lead you to believe you have to eat boring and dull food from now on. NOT SO. I’ve got a surprising recipe today for all of my chocolate pudding lovers ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Ultra Processed Foods Good morning, Ruby - It’s not your imagination. There actually ARE foods out there that are specifically designed to make you crave them. I’m talking about from start to finish: their ingredients, taste, packaging, and marketing – basically, these foods are created to make you want MORE, MORE, MORE. But the thing is, these foods are also some of the absolute WORST things you can eat, because they’re linked with obesity, type 2 diabetes, heart disease, and a long list of ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Nutrition basics – Meal rotation Good morning, Ruby, Controversial info onboard! This month I am focusing on keeping things SIMPLE to help you stay on track with your goals in 2022. Today I want to talk about your MEALS … because a lot of times we’re led to believe that the more complicated and “fancy” our nutrition is, the better. Ideas to Inspire Here’s one GREAT way to keep it simple: Come up with a “food formula” that works for you, that ....
Read moreGet Started Today! Why the basics are the secrets to success Good morning, Demetrius, I’m going to let you in on one SIMPLE technique to reach your fitness/wellness goals this year. It never fails. BUT: It’s also not one of those “secrets” the slick marketers try to sell you. It doesn’t require any insider knowledge, tricks, hacks, or special gadgets. It’s so simple you might not believe me when I tell you it’s the FIRST thing I personally do when I set a goal … And it’s something I work on with all of my clients! The ....
Read moreGet Started Today! Quitter’s Day is Jan. 24 Good morning, Demetrius - We’re closing in on a big date … It’s January 24 – aka “quitter’s day.” The company that runs Strava (a fitness tracking app) says that’s the day by which most people who set New Year fitness and fitness goals end up quitting. You do NOT have to be one of those people! In this email, I’m going to talk about one of the MOST IMPORTANT reasons people give up on their goals. It’s because: They didn’t have a plan for when they slipped ....
Read moreGet Started Today! Mid-afternoon snack ideas Good morning, Demetrius! I’ve got a real treat for you – 3 healthy snacks that can help you make it through the mid-afternoon slump. That’s one of my personal prime snacking times! Planning ahead so I have something healthy on hand is a must for me. These snacks are surprisingly satisfying and so tasty you’d never guess they’re actually GOOD for you. PLUS, all of these snacks are high in protein and low in sugar, so they’ll easily tide you over till dinnertime … AND keep you on track with ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! The hurdles standing in your way Good morning, Demetrius, You know I am all about POSITIVE ACTION, right? Basically, focusing on the actions that will move you toward whatever it is that you want. Well, today I am going to get a little <gasp!> NEGATIVE. It’s time to take inventory of the things that are getting in your way – the hurdles between you and your vision of success. These hurdles drain your energy … resources … confidence … and make the journey from where you are ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Mindset switch: it’s not about goals, but about SUCCESS Good morning, Demetrius, Welcome to 2022! If you’re not already feeling FIRED UP for SUCCESS … this mini mindset exercise will help you get there. (And if you are, it will take it to the next level!) Chances are you’ve set quite a few goals in the past. Just the fact that you’re on my email list is a pretty good hint that you’re focused and goal-oriented. Well today, we’re going to crank that up a bit. What if this ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Taking time to reflect on 2021 Good morning, Demetrius, I’ve got a GREAT mindset exercise (right in this email) that’ll help you: Set amazing new goals for 2022, and even more importantly, Give you the power to reach them. FACT: almost all of us have had New Year’s resolutions at one point or another ... that we gave up on just a few short weeks later. Want to know one of the main things that separate those who quit and those who don’t? It’s engaging in regular REFLECTION ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Our holiday wish for you Good morning, Demetrius, Just a quick email this morning to wish you and your family a happy & healthy holiday! We at Savoy Fitness are honored that you’ve chosen to be part of our wellness/fitness family. During this special time of year and beyond, we hope you enjoy good health and all of the energy it brings so that you can live life to the FULLEST. We also hope that you continue to make self-care a priority – because you deserve it. You’ll feel stronger, ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 12 Days of Fitmas Workout Good morning, Demetrius, It’s time for this year’s edition of the 12 Days of Fitmas Workout! It’s a total body workout that’s in the format of “The 12 Days of Christmas” song. It’s super fun to do with your kids, family, and friends … or even as a challenge for yourself. Staying active during the holidays is SO IMPORTANT. It can help you: Feel energized Improve your sleep Burn off some calories and Even boost your immune ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Need a gift idea? Open up. Good morning, Ruby! Need a few creative and healthy gift ideas? A few clients asked me for some suggestions, so I figured I’d share them with you, too, in case they’re helpful. If you want even MORE ideas, be sure to download our 2021 Healthy Holiday Gifts Guide! Get it here: 2021 Healthy Holiday Gifts Guide! 1. Cookbooks (or other books): What books had the biggest impact on you this year? Share them with your friends and family. TIP: Make it even more ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! The “I’ll start in January” excuse ... Good morning, Desiree, This mindset can make-or-break your results – especially this time of year. It has to do with “either/or” thinking … and in a nutshell, it works like this: Either you’re 100% on track... or you’re completely off. If you’ve ever said, “I’ll start in the New Year,” or “I’ll start on Monday,” chances are you were caught in this kind of thinking. Another clue ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 6 Ways to Sabotage Your Results this Month Good morning, Desiree, I hope your week is off to a great start! It’s a special time of year ... with celebrations, traditions, and festivities galore. Which is awesome. BUT ... there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays. They can set you back in a BIG WAY from reaching your goals. I put together a list of the 6 common ways we sabotage our progress over the holidays. When you ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! 7 pounds over the holidays? Good morning, Ruby, You know I am a big believer in being “in the moment,” right? It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ... → I HAVE AN IMPORTANT EXCEPTION. And it has to do with something I hear every.single.year from my clients. Pretend it’s January 1st. How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner? ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Gratitude and goals Good morning, Ruby, Happy Thanksgiving! I want you to know I am SO GRATEFUL for you and your support. Without you, I wouldn’t be able to do what I do – and that is something I am thankful for every single day of the year. So … thank you. And I hope you and your loved ones have an incredible day. Today, I’m going to cap off “mindfulness month” with a super important topic: gratitude. There’s real science behind it – and how taking time to feel and ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Mindful eating 101 Good morning, Desiree! A while ago I slipped into a not-so-mindful habit … I was multitasking while I was eating. And by that I mean, I wasn’t paying attention to the food going into my mouth and instead was focused on my computer. I know I am not alone in this. It’s something most of us do almost daily. We do it to save time, keep ourselves entertained, and just out of habit. But when I realized what was happening - I made a really important connection with my new ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! The Seinfeld Strategy for Consistency Good morning, Ruby, Ready to finish out 2021 STRONG? I’ve got something a little different for you today … but you know it has to be good because it’s straight from Jerry Seinfeld. It’s called “The Seinfeld Strategy” And it’s the same exact method he used to pump out non-stop content for his TV show and for his stand-up acts. Ideas to Inspire Here’s what’s really cool ... We can use this same ....
Read moreDo you have a friend that you’d like to get started at Savoy Fitness? Would you like to earn some money in the process? Instead of you trying to sell your friends on the benefits of joining, just share with us their name, email address, and phone number and we’ll do all the hard work! We’ll give you $40 if they decide to sign up with us. Just that easy! We’ll reach out and tell them all the great things you’ve told us about them. “Emily/John says you’re an awesome person and thinks you’d love joining Savoy Fitness. They’re so convinced that they want us to set up a FREE Success Session with you so you can get started on your ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Mindfulness and your wellness/fitness goals Good morning, Stephanie, Have you ever said to yourself ... “I know WHAT I need to do. So WHY can’t I get myself to do it?” Well … you’re not alone. And you’re also in luck because this month we’re going to take a deep dive into all things MINDSET. Because if you KNOW what you need to do … it might just be your mindset getting in the way. Ideas to Inspire It plays a powerful role in your MOTIVATION, ....
Read moreGive Us A Call! 270-775-0471 Get Started Today! Foods that cause inflammation Good morning, Ruby! Talk about an accidental discovery ... I’ve got a client who went on a trip to Europe a few years ago. She ate differently than she did here in the US – basically less processed foods and more whole foods (veggies, fruits, proteins, etc.). Can you guess what happened? After a few days, almost every one of her everyday aches and pains went away. Pains she had gotten used to – a sore knee, a tight low back, etc. – were pretty much GONE. ....
Read moreAge-related muscle loss/fat gain Ready for a mind-blowing stat? Between the ages of 30 and 60, the average adult will gain 1 lb of weight and lose ½ lb of muscle every year! That’s a total gain of 30 lbs of fat and a loss of 15 lbs of muscle ... … and even though that only accounts for a 15-pound shift on the scale, it amounts to a MAJOR change in your body composition. It’s easy to think this doesn’t matter to you now – but the fact is, it DOES. Ideas to Inspire Because this isn’t only about the weight. It’s about your overall health. It can affect ....
Read moreMobility decreases with age – but it doesn’t have to I’ve got a couple of anti-aging exercises for you in this email … all backed by science. Fact: Research shows that some body parts naturally get less mobile (i.e., more locked-up) as we get older – starting as early as our 30s and 40s. That’s still young, if you ask me! Anyway … two major areas that don’t move as easily as we get older are our trunk (aka upper back & core) and our shoulders. But the good news is, just as you can continue to build and strengthen your muscles as you get older, practicing flexibility and ....
Read moreBefore-Bed Chamomile Chai Tea Recipe Good morning, Ruby, I’ve got a delicious recipe for you today that just might help you sleep better! Which means this makes a perfect little nightcap drink –but you can enjoy it any time you want to relax. It combines the best tried-and-true home remedies … and it also tastes great. Each ingredient in this recipe is believed to have sleep-inducing benefits. Ideas to Inspire Chamomile Chai (serves 1) 1 cup (240 ml) oat milk (or your favorite milk variety) 1 chamomile tea bag Dash or two of cinnamon and turmeric 1 tsp honey ....
Read moreThe pros and cons of caffeine My jaw dropped when I saw this fact a while ago. Did you know that there is a drug that 85% of us use every single day? If you’re one of them, I have a little assignment for you. :) No, I am not going to ask you to quit. It’s caffeine … and we use it to get going in the morning, power through workouts or work, and keep us going through the mid-afternoon slump. The upside of caffeine? It gives you energy It boosts your alertness and ability to concentrate It can come in beverages filled with antioxidants that have health benefits (ex: tea!) That’s all well and ....
Read moreThe health risks of being a Night Owl Good morning, Delaney! Are you one of those people who likes to burn the midnight oil? That means you probably fall into the NIGHT OWL category … which is linked with being open-minded and creative. But as it also turns out, people who are night owls are more likely to be LESS ACTIVE than early birds. Plus, being a night owl is associated with a higher risk of many health issues . Ideas to Inspire But scientists say with a few routine shifts, it doesn’t have to be that way! Check out these studies: Study 1: In a study published in the ....
Read moreHappy Fall Casie, I hope you had an incredible summer and Labor Day celebration. We are starting a brand new season of the year, and now is the perfect time to start fresh and make the changes you need to lose that bloat and get your body to where you want it. If you’re anything like most people in the previous years, you probably found yourself unbuttoning your pants when the holidays were approaching. :) Ideas to Inspire It just seems to sneak up on you! First, it was Memorial Day and the next thing you know it’s fall with Thanksgiving around the corner and you are tired of the way you look, feel, and not getting results with ....
Read moreHey, Casie, I am starting an entry into our Fit for Fall Challenge. (Link at the end of email) This program is for busy folks who are tired of the way they look and feel and tired of not getting results with their current routine. If you are nervous about starting and needing the guidance of a coach and a program that will meet you where you are at then this program is for you. Ideas to Inspire By registering now you will be guaranteed a spot on Team William or Team Renee who will be your supporting coaches during this challenge. (and spots will go fast for this) Challenge Begins: Monday 9/20 Challenge Ends: Monday 10/18 ....
Read moreGet Started Today! Good morning, Calandra! I’m lucky to have a few really great cooks in my life. Several of my friends actually cooked/used to cook professionally, which I have recently learned makes them actual “chefs.” Anyway … one of the chefs blew my mind when he gave me the secret to his amazing family meals. Ideas to Inspire I am sharing this because all too often we OVERTHINK meal planning and prepping. His advice is so simple and so foolproof that it completely transformed how I personally approach my own meals. Here it is: “As long as you put ....
Read moreGet Started Today! I’ve got a question for you … Do you have a kitchen cabinet, shelf, or drawer that is OVERFLOWING with plastic reusable containers? I know I certainly did! Ideas to Inspire But a while back, I made the decision to get rid of most of them and I haven’t looked back. I’m here to encourage you to do the SAME THING. It’s time to send (most of) those plastic containers out for recycling and replace them with something better. And by better, I mean better for your health, the environment, and also the taste of your food! Plus, it will even ....
Read moreGood morning Ashley/ Amaya, I want to share a story that I am pretty sure you can relate to. Because it’s about … drumroll … “What’s for dinner?” The answer is a never-ending nightly struggle, am I right?! We make so many decisions every day - and by the time dinner rolls around - it’s like an endless loop trying to figure out what to eat. For me, this struggle came to a head one night when I was standing in front of the fridge, trying to figure out what to make. The same way I did almost every single night. It wasn’t like I didn’t have any food on hand. I’d even gone ....
Read moreGood morning Kirsten, I’ve got an ACTION-packed email for you today – and it has to do with making sure your body is ready for an action-packed life! And by action, I mean enjoying outdoor activities, having fun with family or friends, sports, adventures, and being able to EASILY go through your daily activities – with energy to spare! Having strong muscles makes each one of those things easier and can even improve your overall confidence. PLUS having a good base of muscle actually benefits your overall health. Ideas to Inspire I can’t think of many activities that give you more value for your investment than your ....
Read moreGood morning, Peggy, The other day I sent you an email about one of my most asked questions – what (and when) to eat before you work out. Well today, I’ve got another one… “What should I eat after my workout to get the best results?” What you eat after your workouts matters because your muscles can run low on glycogen (fuel) and need to be refueled. PLUS, some of the proteins in your muscles can get damaged or broken down... And your food choices can help speed up both the refueling and repair processes. Eating the right combo of protein and carbs can help: Reduce the breakdown of muscle ....
Read moreGood morning, Chrisie, You are in for a good one today …. because I’m going to answer one of my MOST ASKED QUESTIONS in this email. “What should I eat before my workout to get the best results?” You work hard - and fueling your body the RIGHT way will make sure you maximize all of that work to get the best possible results. I’m going to break it down into three easy steps: 1. WHEN TO EAT: To get the ultimate results from your workouts, you need to be intentional about your nutrition. That means eating between 2 to 3 hours before your workout. But that being said … if you get up early in the morning ....
Read moreGood morning, Chrisie! Here’s a problem that affects a LOT of people … a lack of energy! Before the pandemic, the number of people who said they often felt tired was around 43% … and during the pandemic that number shot up to 60%. In keeping with our “clean it up” theme this month, I thought it would be helpful to list some things you can do to cut out a few sneaky drains on your energy. Because the truth is, many everyday habits can actually leave you feeling tired. Ideas to Inspire 10 Things Draining Your Energy Not getting enough exercise. Not moving your body can make you want ....
Read moreMulti-tasking, Stress, and Snacking Good morning, Chrisie, I just HAD to share this with you, because when I read this, it completely blew my mind. Have you ever … Attended a virtual meeting while you scrolled your phone for the latest headlines (or, ahem, checked your social media notifications)? Juggled two work projects at the exact same time because you thought you could do them in half the time? Listened to a training/course/book while folding the laundry, cooking a meal, and/or caring for a family member? Checked your email or phone several times in the middle of a project? It might seem like you’re ....
Read moreCleaning up the nighttime snacking habit Good morning, Ashlee, This month we’re giving special focus to something that I know a LOT of you are interested in … Cleaning it up! By that I mean, focusing on cleaning up our diets, our self-care and cleaning products, our homes, and even the info we feed our brain. Let’s talk about ONE BIG AREA that a lot of people struggle with when it comes to cleaning up their nutrition – NIGHTTIME SNACKING! I wanted to share something that happened with a client recently - because I know you will probably relate. (We all can!) Have you heard of “ultra-processed ....
Read more6 Easy Ways to Sneak Veggies Into Your Breakfast Did you know that 90% of us don’t get enough vegetables every day? 90%! Pretty shocking, right? According to the USDA, most of us need between 2 and 4 cups a day (less if you are smaller and/or less active, and more if you are bigger and/or more active). But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish. This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet. ....
Read more9 easy ways to start your day off great! Good morning, Kara! How would you describe your morning routine? Hectic, calm, nonexistent … ? I’ve got a fun checklist for you this morning. It will help power-up your mornings and get your day off to a great start with an energy boost. The best part is, you can do everything on this list and not add any extra time to your routine! In fact, everything on this list will make your existing routine more enjoyable. Ideas to Inspire 1 - Wait 30 minutes before scrolling your phone. This sends a strong message to your subconscious. It tells it YOU are in charge ....
Read moreEasy, Quick, Elegant dinner recipe I’ve got a quick, easy, and elegant recipe for you today ... that’s also super healthy. It’s loaded with protein thanks to the fish, and the tomatoes contain (among other things) plenty of vitamin C and potassium. You might be tempted to use fresh tomatoes but canned tomatoes actually taste so much better. They are picked at the height of ripeness. Note: You can use almost any white fish in this recipe: haddock, pollock, cod, etc. Mediterranean Broiled Haddock (serves 4) 1 28 oz (794 g) can of whole, peeled plum tomatoes ½ cup (120 ml) apple cider vinegar ....
Read moreRESERVING YOUR SPOT Class sign in will be in effect beginning Tuesday September 1st, 2020 Advanced reservations required for all classes, limited number of space in class Reserve starting up to 48 hours in advance of each class Cancel your reservation if you will not be making it to class so others can take your spot No-Shows do count as a class, for those on a limited class plan WHY Class reservations provide members with the best experience! Here are some of the benefits: Due to government regulation, our class sizes need to be limited Gives coaches an improved ability to plan warm-ups and class logistics; allows planning for tailoring to skill work/scaling options Gives ....
Read moreRESERVING YOUR SPOT Class sign in will be in effect beginning Tuesday September 1st, 2020 Advanced reservations required for all classes, limited number of space in class Reserve starting up to 48 hours in advance of each class Cancel your reservation if you will not be making it to class so others can take your spot No-Shows do count as a class, for those on a limited class plan WHY Class reservations provide members with the best experience! Here are some of the benefits: Due to government regulation our class sizes need to be limited Gives coaches an improved ability to plan warm-ups and class logistics; allows planning for tailoring to skill work/scaling options Gives ....
Read more RESERVING YOUR SPOT
Class sign in will be in effect beginning Tuesday September 1st, 2020.
Advanced reservations required for all classes, limited number of space in class
Reserve starting up to 48 hours in advance of each class
Cancel your reservation if you will not be making it to class so others can take your spot
No-Shows do count as a class, for those on a limited class plan WHY? Class reservations provide members with the best experience! Here are some of the benefits:
Due government regulation our class sizes need to be limited.
Gives athletes increased accountability to attend class and the ability to choose classes ....
⚠️ New Albany area women 40+: We're looking for 12 women (40-49) who want to start taking care of their health & fitness again & fit the criteria below... ✴️ Want a flexible program specifically designed for women 40+ ✴️ Looking to improve your mood & stay mentally & physically strong through fitness ✴️ Understand the importance of a coach to support you & keep you accountable ✴️ Ready to join a healthy community to break a little sweat & have a lot of fun ✴️ Need a break from your long days at home to reduce stress & stay sane ✴️ Want to support a local small business being innovative during these uncertain times ⏩ CLICK "LEARN MORE" ....
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Your body's strongest defense mechanism is the immune system. The stronger your immune system, the less likely you are to get sick in the first place. If you do happen to catch something, a strong immune system can fight the illness easily. Here are some immune-boosting tips to implement into your social distancing routine. For years we have known that exercise is an important part of daily activity. However, recently it has become even more so. With sickness confining us to our homes, it's necessary to keep exercise a priority! During physical activity, the body begins to activate white blood cells, which kill the virus. However, try not to ....
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14 Day Home Challenge!
Savoy Fitness wants to help you stay fit (and sane) from home AND help support local small businesses. It's a challenging time for small businesses like ours, but we're looking for your help to prove that our community is stronger together. With our gyms closed, we've had to quickly shift to virtual training. Getting this done in 30 hours was quite the challenge, but it also presents the opportunity to reach more people who need the coaching and community support we offer during these uncertain times. So today, we're launching the 14-Day Savoy Fitness At-Home Challenge: Click here to join For current members, you are ....
Fueling Your Body for Optimal Performance
From weekend warriors to Ironman finishers, performance is directly tied to diet. If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs. Trying to work out with a body that is starving for essential nutrients will end only in frustration, and frustration eats your momentum and resolve with a voracious appetite. Make the most of every minute you work out by fueling your body sensibly. Let’s look at the basics.
Nutrition 101: The Foundation
The big three nutrients that you need to be concerned with are carbohydrates, protein, and fat.
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Our core values revolve around impacting our community in a positive way through fitness training. This means we're always in search of people who share this outlook and passion, in order to build a team that can help achieve our goals of transforming the members of our community. If yes, then you’re exactly who we’re looking for! Please read our detailed job description below and apply today! We are looking for long-term employees, but we will spend the necessary time (3-4 week interview process) to find the best fit both in abilities and culturally. In order for us to get to know you better and to propel you ahead of other applicants you can send a short 1-2 minute video ....
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Why Your New Year's Resolutions Fail
Many people set multiple resolutions for the New Year and then feel defeated in February when they aren't as close or finished with the goals they've set. Goals need to be well-thought out so they can be completed. Here are a few reasons you're not achieving your resolutions.
You know your what, but not your why
You don't enjoy the process
You don't track your progress
No social support (accountability challenge
You Know Your What, But Not Your Why
Have you ever heard the phrase "put the cart before the horse?" When you put the cart before the horse, you essentially are confusing cause and effect. A great way to avoid this confusion is to know ....
What Motivates You?
Hardwired Habits
THE STATISTICS Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months. The question is, “Why?” What is it about sticking with a fitness routine that causes so many people abandon it? The answer? Motivation.
They don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it. Your challenge is to find out what motivates you to get serious about fitness and stick ....
Strength WOD A Complete as many reps as possible in 3 rounds: 1-minute max Toes-to-bar 1-minute max Dumbbell Hang Squat Cleans #35/50 (M50+ #25/40) 1-minute max Push Press #53/75 (M50+ #45/65) 1-minute max Calorie Row 1-minute rest Bootcamp WOD A Complete 5 rounds alternating every 2nd minute: A) 15/20 Calorie Bike B) 10 Burpees 10 Box Jumps **North Location will use Rowers** ....
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Strength WOD A Front Squat 7×2 @ 85+% of your 1RM Front Squat. Complete 6 sets of 2 reps working up to a 2RM for the day. WOD B Complete as many rounds as possible in 11-minutes: 15 Wall Balls #14-9’/20-10’ 30′ Handstand Walk 45 Double Unders Modified METCON: Complete as many rounds as possible in 11-minutes: 15 Wall Balls #10-8’/14-9’ 30′ Bear Crawls 45 Single Unders Bootcamp WOD A Complete 3 rounds of max reps working in 1-minute intervals resting 30 seconds between stations: Bike for Calories Wall Balls Row for Calories Strict Pull Ups ....
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Strength WOD A Weighted Pull Up Complete 5 sets of 3 working up to a 3RM Weighted Pull Up. WOD B Complete 5 rounds for time: 10 Toes-to-bar 8 Ground to Overhead #75/115 (M50+ #65/95) Bootcamp WOD A Go as far as possible in 20 minutes: 100m Row 3 Burpees 200m Row 6 Burpees 300m Row, 9 Burpees, 400m Row, 12 Burpees, etc ....
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Strength WOD A Complete 5 rounds starting every 5th minute on the minute: 15/20 Calorie Bike (cap at 2-minutes) 12 Devil Press #35/50 (M50+ 25/40) 100m Farmer Carry Time each round individually, and your score is the slowest of the 5 rounds. **If you are unable to complete within the time, modify reps and weights.** **North Location will use Rowers** WOD B Snatch Complete 4 sets of 1 working between 85+% of your 1RM Snatch. Clean ○ Complete 4 sets of 1 working 88+% of your 1RM C&J. Clean Pulls Complete 3 sets 3 working between 95-100% of your 1RM C&J. Jerk ○ Complete 4 sets of 1 working between 95+% of ....
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Strength WOD A With a partner, you will have 8-minutes to complete a combined total of the Clean + Hang Clean + Front Squat Total. 1 Clean 1 Hang Clean 2 Front Squats WOD B Comp Event #1 With a partner, complete as many rounds as possible in 12-minutes: 100m Med Ball Carry 12 Pull Ups (modify 15 Jumping Chest-to-bar Pull Ups) 100m KB Farmer Carry #53/70 (M50+ #35/53) **Partners must alternate every station.** Bootcamp WOD A Complete as many rounds as possible in four 4-minute sets, resting 1-minute rest between sets: Buy-in: 400m Run Then, complete as many rounds as possible of: 7 Burpees ....
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Strength WOD A Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets: 400/500m Row 12 Toes-to-bar 8 Hang Power Snatch #65/95 (M50+ #53/75) **After the rest, pick up where you left off from each round in the AMRAP.** Scaled METCON: Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets: 400/500m Row 12 Hanging Knee Raises 12 American Kettlebell Swings #35/53 **After the rest, pick up where you left off from each round in the AMRAP.** Bootcamp WOD A Bootcamp 20 EMOM Min 1- 5 Bicep Curls/5 Tricep Dips MIn 2- 5 Medball Deadlifts/3 ....
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Strength WOD A Cash In: Partner 800 Meter Run 5 Rounds 20 Med Ball Over the shoulder (Rx:20/15) 20 Box Jumps (RX:24/20) 20 Thrusters (Rx:95/75) 20 Burpees Over Partner Cash out:800 Meter Run Bootcamp WOD A “Short Tabata” 4 Rounds Man Makers Gorilla Hops 4 Mountin Climbers/4 Shoulder Taps 4 Jumping Jacks/4 Double Rope slams WOD B Partner Sprints 800 Meters for time ** Partners will switch every 100 Meters until 800 Meters is complete ** When finished foam roll ....
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Bootcamp A. Metcon 4 Rounds 10 Hanging Wind shield Wippers 15 Bench lying Leg LIfts 20 Plate Side Core Raises ( 20 Per Side ) (RX:45/25) B. Metcon 10-8-6-4-6-8-10 Reps of: Dumbbell Shoulder to Overhead Ring Rows Calorie Row 12 Min Cap Strength A. Weightlifting Touch & Go Power Cleans Complete 6 sets of 2 working up to a 2RM (touch and go) for the day. B. Metcon Complete 4 rounds for time: 8 Deadlifts #95/135 (M50+ #75/115) 6 Hang Power Cleans (same weight) 14 Box Jumps 20″/24″ 24 Sit Ups ....
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Bootcamp A. Metcon Complete as many rounds possible in decreasing working intervals of 8 – 6 – 4 minutes. Rest 1-minute between working intervals. 8 Walking Lunges with Dumbbells 10 Hand Release Push Ups 900/1000m Row Strength A. Metcon “Cindy”- Complete as many rounds as possible in 20-minutes 5 Pull Ups 10 Push Ups 15 Air Squats ....
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Strength WOD A Complete for time (26-minute cap): 200m Run 20 Knees-to-elbow 400m Run 40 Push Press #65/95 (M50+ #53/75) 600m Run 60 Wall Balls #14-9’/20-10′ 800m Run 80 Double Unders Scaled METCON: Complete for time (26-minute cap): 200m Run 20 Hanging Knee Raises 300m Run 40 Push Press #45/65 400m Run 60 Wall Balls #10-8”/14-9’ 500m Run 80 Single Unders Bootcamp WOD A Go as far as possible in 20 minutes: 100m Row 3 Burpees 200m Row 6 Burpees 300m Row, 9 Burpees, 400m Row, 12 Burpees, etc ....
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I like Savoy Fitness because it takes me out of my comfort zone, and makes me better on and off the court. It brings me closer to my teammates in many ways as well. We push each other to work harder everyday. Now that we are doing on court stuff we are realizing how much Savoy Fitness is improving our strength and quickness.
I love Savoy Fitness! It's not just a place to work out at, it's a fit family! I love the workouts, you never know what to expect, everyday is different. The people you work with are motivational and so are the trainers! I've been with Savoy over a year and usually make 3 workouts a week, the longest I've ever participated in a gym!
I like that it's a FUN environment and everyone works hard and supports each other!
Savoy Fitness is taking your health and wellness seriously amid COVID-19. There are no crowded rooms here - you will be a part of a small group with plenty of room to spread out. You will only touch equipment that has been hospital-grade sanitized! Come and check us out!