Sumner Fitness & Performance

01/08/2024

Big thanks to the Nashville Voyager magazine for featuring Matt Grimm (owner) and the gym! Also big thanks to one of our clients for referring the gym to the powers that be!

Today we’d like to introduce you to Matt Grimm. Matt Grimm Hi Matt, so excited to have you with us today. What can you tell us about your story? After playing sports my whole life and playing basketball in college for a couple of years; I believed I would be a college basketball coach. I […]

04/15/2022

Coach Greyson coaching up the cardio portion of the workout today! 💪

02/03/2022

Who doesn't love a good community workout?💪

TrainHeroic is hosting a "February Community Workout"! ❤

Confirm with your Matt/Katelyn if there are adjustments/modifications that need to be made.

Our gym modification would be:
💪 6 KB Squats
💪 20 Rope Slams
💪 10 Pushups

Complete the workout and log your results in our TrainHeroic app to be automatically entered to win a Hyperice Go Massage Gun! 🤩

You can add it on at the gym OR do it for fun on the weekend. If you post about it be sure to tag and

12/30/2021

Goal Setting Tips:

✅It needs to be actionable and measurable.
Ask yourself, what can I do today to get me 1% closer to that goal today/this week?

✅Set micro goals along the way.
"We tend to overestimate what we can do in a short period of time, and underestimate what we can do over a long period." Break your big goals up into quarterly or monthly goals! Check in to see if you're on track.

✅Keep it in front of you daily. (Ex: screensaver, phone reminders, vision board)
Envision how it will FEEL once you've accomplished that goal! Picture it in your mind, you're there... are you excited, thankful, proud, peaceful, motivated...? Hold onto that!

✅Have an accountability buddy.
Life is distracting (period). Have someone or a small group of people (like your workout buddies 😉) to share even small wins with and give trustworthy people permission to follow up with you.

✅Share your progress and accomplishments to motivate others!
Nothing motivates others like the testimony of those willing to DO the WORK before they did!!! You may be surprised who you influence and inspire just by the decisions you make.

Was this helpful? 🙂

The number one New Years Goal for Americans every year is to get healthier (diet and exercise). If that's the case for you, we're here to champion that with you!

We want to hear what your goals are (fitness or non) 👇 We're looking forward to celebrating your wins along the way in 2022!

So tell us, what goal scares OR inspires you the most? 👏

12/20/2021

One Arm Bench Press

Works your core as well as your arm.

This exercise trains stability and skill that can transfer to heavier bilateral exercises.

Benefits include increased skill in flat pressing exercises, improved stability through the shoulder and core, and injury risk management.

12/15/2021

🚨 ALERT 🚨

We had another member reach Silver with our !!!!

Congratulations, Matt Chapman! 🎉 Way to get it!!!

Wonder who will hit it next? 💪🏽

#37066

12/14/2021

Simple Steps to improve Holiday food decisions to maintain your progress without major sacrifices 😊

1. If you're bringing food, be the leader to bring something healthier. There are plenty of substitutes to avoid the extra sugar, butter, and salt use!

2. Prioritize lean protein! Make sure to secure your protein on your plate first.

3. Next priority should be veggies, try to make your plate as colorful as possible to eat a variety of nutrients. Look for greens, reds, and oranges for example.

4. Glorious carbs... Reach for whole foods like quinoa and potatoes instead of rolls and pasta. You can still enjoy carbs, but give yourself choices. Think: Would I rather have dessert later or more bread rolls? Would I rather have a cocktail or round two of food?

✨Bonus Tip:✨ By giving yourself "choices" it supports your thought patterns and emotions towards food. Instead of a "lack" or "limiting" mindset, ask yourself "which is the most important for me that I would rather prioritize?"

5. Drink choices: If you would rather enjoy desserts, maybe choose that over a cocktail. OR on the flip side, have a "dessert cocktail" instead. **Make sure you count your drinks, you can usually google the nutrition breakdown.

6. Desserts: You could choose a bite size portion of several (using a small plate to house ALL of your bite sized portions) OR get ONE slice of your TOP favorite ✨instead✨. Yes... you can still enjoy dessert!

Which one of these tips is the most helpful for you? What other tips have you found help you in making better choices when you're surrounded by wonderful holiday favorites?

12/10/2021

Fall Risotto Recipe

Oooh!! This one sounds SOOOO delicious! (AND it is Dairy Free and Gluten Free for anyone with dietary restrictions!)

Ingredients:
🔹2 tablespoons olive oil
🔹2 shallots sliced
🔹4 cloves garlic minced
🔹2 cups mini bella mushrooms chopped
🔹2 cups cubed butternut squash
🔹1 cup arborio rice
🔹1 red pepper diced
🔹1 tablespoon white cooking wine
🔹4 tablespoons nutritional yeast
🔹1/2 teaspoon salt
🔹1/2 teaspoon dried thyme
🔹1 tablespoon fresh sage minced or 1 teaspoon dried
🔹4 cups veggie stock

Instructions:
1️⃣Saute mushrooms in a dry pan until one side just begins to blacken. Add 1 tsp of olive oil and add shallots, red pepper, garlic. Saute while flipping for 2 minutes.
2️⃣In a separate 8-quart pot, add wine and cook for 1 min. Add vegetable stock to the wine and bring to a simmer. Add in rice, butternut squash, nutritional yeast, remaining olive oil, salt, and thyme. Stir well, cover, and simmer for 30 minutes stirring occasionally. In the last 5 minutes stir consistently. Fold in the rest of the ingredients including the fresh sage.

Recipe Credit:
LoseIt! Is our food logging app that our member use to track calories consumed and burned! Follow their page for inspirational stories and food recipes!

12/06/2021

Our #1 goal with the Adult Program is that our clients come in feeling better after each session! 💪

It is NOT our goal for them to come in after each session and say that they could barely walk because they were so sore! 🦽

Warm Up & Recovery are just as important as the workout itself. Here's a glimpse of one of our recent warm ups.

What's your favorite way to warm up before strength training? 👇

12/05/2021

Sweat like you mean it this holiday season! 💪🏼🎄🎅🏼

12/03/2021

Progression and Regression

Everything can be modified based on strength, past injuries, or other things.

We can progress to make things more challenging to push your body to the next level (progression).

OR

We can take steps back to create a foundation to get you to the baseline (regression).

12/01/2021

Turkey and Wild Rice Soup

This lightened up turkey and wild rice soup is a healthy twist on a Thanksgiving leftovers classic.
Ingredients:

3 tbsp unsalted butter
4 medium carrots peeled and chopped
1/2 yellow onion diced
1 clove garlic minced
3 cups reduced sodium stock chicken or turkey
2 cups stock chicken or turkey
1 tbsp fresh thyme chopped
1 tsp fresh rosemary chopped
1 cup wild rice uncooked
1/4 cup white whole wheat flour
2-3 cups shredded turkey
1/2 cup half and half
Salt and pepper to taste
Optional: red pepper flakes for serving

Instructions:

Melt butter in a large pan over medium-high heat
Add carrots, onion, and celery, season with salt and pepper. Cook for 5 minutes, or until carrots are just slightly softened.
Next, add garlic, thyme, and rosemary. Cook until fragrant, about 1 min.
Add chicken/turkey stock and rice. Bring to a boil, then reduce heat, cover, and simmer for 30 minutes.
While the soup is simmering, whisk together ¼ cup flour with ¼ cup warm water to make your slurry. Set aside.
After 30 minutes, add turkey, half and half, and slurry.
Continue to simmer uncovered for 10-15 minutes, or until rice is cooked. Taste and adjust seasonings as needed.

🍵

11/29/2021

Ready to BUST a Myth?!

Myth: “Long slow distance cardio will help you lose weight.”

Fact: “Interval based cardio is more efficient at maintaining lean muscle mass and burning body fat.”

Interval based cardio is short bursts of 80-100% effort followed by a rest period.

11/26/2021

Ever just needed a boost in fitness support?

We will give you mental, physical and emotional support which is crucial in making consistent progress. When most people start an exercise program on their own they quit within 60 days… we’re here to make sure this doesn’t happen to you.

If you've been waiting for a sign to do things a little differently before the turn of the year, HERE IT IS! We would love to help you beat the New Year Curve before the front of the year!

11/24/2021

Are you coming to our holiday party next week? 🦃🎅

Join us for our Holiday event - FOOD, education, and cocktails provided!

Cooking Instructions & Tips🥘
- Dinner prepared by one of our dear members, Erin Roach

Nutrition topics will be covered 👩‍🏫
- Healthy Holiday Decisions, Katelyn Henderson
- Macronutrients & Diet Myths, Matt Grimm

Opportunity to buy take home meals for $8/container (2 proteins, 1 vegetable, 1 carb) 😋

Cocktails to follow!!!! 🍹

You are WELCOME TO BRING A FRIEND! 🥰

Will we see you there? 👇

11/22/2021

Join us in congratulating Jeannie G for achieving Gold Status with our system!!!! 👇👇👇

ONE OF OUR FIRST 3 TO REACH GOLD so far!!!
👏 👏 👏 👏 👏 👏 👏 👏 👏 👏 👏 👏
We asked Jeannie, "What's different about SFP for you?"

Here's her response:
"I ❤️ Sumner Fitness and Performance. I’ve been in and out of gyms and worked with trainers sporadically throughout my adult life. Never cared much for the “big box” gyms as they made me a little intimidated and thus I’d neglected going. SF&P is a more boutique gym that suits me and my lifestyle now. (Matt may not like the word "boutique" 😂😅) I don’t desire to be super thin, just know that I’m better, stronger, and more confident for having shown up.

Matt and Katelyn are awesome to work with. My regular workout mates are friendly and supportive. The Myzone app is an encouragement to “show up” and work hard to get my monthly points and look to the next goal.

The Trainheroic app used by the gym is easy to follow so I can go at my own pace, and know that I have a routine designed just for me!"

We are so proud and thankful to have you as one of our honorary members! You bring so much light with you to your workouts and we're glad to be a part of your journey/lifestyle!🥰🥳

Thanks, Jeannie!
-Matt & Katelyn

11/19/2021

Ever stressed about a plateau or losing enthusiasm at the gym?

If you don’t enjoy something you probably won’t stick with it… so we make sure you have a good time during your workouts! We incorporate a range of variations and keep it interesting while helping you pursue your goals. The answer is "Yes"... you’re actually going to look forward to working out for once!

Ready to Get Started?

If you’ve tried and failed, or have achieved some results, only to backslide… you are not alone. That is the experience so many people have, and we have the system and the program to put you back on top – to get you moving and grooving again – loving life again – feeling great again – taking back control and getting the body you really, truly want…and deserve.

11/17/2021

Needing healthy potluck ideas for all those Thanksgiving Potlucks coming up? 😏

Well allow us to share some fun ideas that are sure to be a hit without sacrificing Turkey Day faves or flavor!😋

Idea # 1️⃣ - Sweet Potato Casserole
There's so much flexibility in this dish! There is definitely something to be said for adding a topping. A great idea is to do partial candied pecans, partial marshmallows, and partial leave plain (for the more picky eaters in the fam). Pecans are more nutritious than marshmallows, no doubt! This little tip caters to the range of goals and nutrition needs for your crowd.

Idea # 2️⃣ - Green Bean Casserole
The problem is, it’s always made with condensed, canned “cream of chemical” soup. And we won’t even talk about the non-perishable french fried onions that are usually dumped by the boatload on top of what could be a very nutritious and still delicious side dish. Tip: Instead of fried onions, replace with toasted almonds. Still leaves texture and is full of flavor!!

Idea # 3️⃣ - Roasted Brussel Sprout Salad.. But make it Thanksgiving by adding dried cranberries and pecans!! OH YES please!
This is packed full of nutrition and the colors and textures make it a fun dish. You can also bet that no one else will think to bring something this creative 😉

What are you planning to make for Thanksgiving meals? We want your ideas too!!