FIVE8 Fitness

FIVE8 Fitness FIVE8 Fitness exists to bring honor to Jesus Christ. We do this by engaging people emotionally, encouraging them spiritually and developing them physically.

Pastors

We partner with pastors by offering them one-on-one personal training. This program is designed to help pastors be more physically active but also teaches easy ways to make choices nutritionally that will help fuel the mission of making disciples. It is our goal for pastors to become more physically fit so that they have more energy to serve their families and their churches. If you or a

pastor you know is interested in personal training, contact us today!

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Kids

Many children today struggle with their weight. While this can be a result of many different life circumstances, our desire is to encourage these kids to live a healthier lifestyle, being more physically active and developing better nutritional habits. Through all of this, our desire to share the love of Jesus with them.

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Communities

Five8 Fitness partners with godly men and women who are on amazing fitness journeys. We offer clinics in neighborhoods and schools in the Chattanooga area, showcasing some of Chattanoogas own success stories. From men and women who have lost weight, to athletes at the top of their game, it is our desire to facilitate clinics that challenge people both physically and spiritually, all for the glory of Jesus Christ!

Any other Chick-fil-A fans? Here’s an easy switch to save some fat grams during your day!Extra hungry? The second page i...
09/22/2021

Any other Chick-fil-A fans? Here’s an easy switch to save some fat grams during your day!
Extra hungry? The second page is for you!
(Pro tip - for added flavor, put some sriracha or zesty buffalo on the sandwich!)
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First - everyone's dietary needs are different. Therefore, everyone's daily food intake will and should look different. ...
09/21/2021

First - everyone's dietary needs are different. Therefore, everyone's daily food intake will and should look different. You should not fuel your body with a "one size fits all" approach.

My goal with this post isn't to tell you what to eat but to promote forethought when you are making your decisions at a restaurant. You know if you forget your prepped food at home, you will need to eat out during lunch or if you are going on a road trip, you might need to stop and go through a drive thru. it's good to have a plan when those moments come up.

Pick out a few meals at your favorite restaurants and design them in a way that the meal sticks within your macro / calorie goal.

Remember, Healthy food doesn't have to taste bad and it is possible to eat out and eat healthy.

GETTING STARTED 101••D.O.M.S••Delayed Onset Muscle Soreness. Soreness that typically sets in 24-72 hours after working o...
08/28/2021

GETTING STARTED 101
••D.O.M.S••

Delayed Onset Muscle Soreness. Soreness that typically sets in 24-72 hours after working out.
We have all experienced DOMS. It’s one of the reasons it’s so hard to begin a new workout program. Going through this adjustment period that seems as if our entire body is screaming, “why do you hate me so much?” is never any fun. However, it is a part of the process, and it is completely normal. In fact, it is usually a sign of improving fitness.
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“What causes DOMS?”
When you exercise your muscles in a way they are not accustomed, micro-tearing occurs. Micro-tears are small tears in your muscle fibers. Again, don’t be worried, this is all a part of the process and your muscles will heal… stronger and more conditioned for your next session.
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“How to alleviate DOMS symptoms”
Being sore isn’t any fun, but there are a few ways to help during the recovery process.
Hydration… drink lots of water.
Sleep… your body will thank you for giving it some much needed “down time”.
Pain relievers… Acetaminophen / Ibuprofen, whatever works best for you.
Active recovery… don’t let your soreness turn you into a sloth, get out and go for a walk!
Massage Therapy… There are lots of studies with mixed results regarding massage therapy and the efficacy of it’s treatment of DOMS. If you feel as though it helps you, go for it!
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What to take away from this? Experiencing muscle soreness is bound to happen when exercising. However, instead of letting it be an excuse to stay away from the gym, use it as fuel and know you are making progress towards a healthier lifestyle.
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GETTING STARTED 101••Accountability••The majority of people who have seen success in their fitness journey attribute suc...
08/25/2021

GETTING STARTED 101
••Accountability••
The majority of people who have seen success in their fitness journey attribute success to one thing…accountability.
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There are (at least) two types of accountability. Personal and social. Today’s post will focus on the social aspect of accountability.
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By surrounding yourself with likeminded individuals who have similar goals as you, you set yourself up for a more successful journey.
One gym buddy is great, two gym buddies are better. I can’t tell you how many times I’ve skipped a workout in the last decade because my workout buddy called out. However, when I made the switch to working out with two guys, I no longer had an excuse to stay in bed, because there was still one more guy going to the gym, one additional measure of accountability in place.
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“What should accountability look like within my group?”
Open communication about your food intake, progress towards your goals and how you are doing emotionally. — “Emotionally?” Yes. The journey towards being physically fit is often a long road full of highs and lows. The more open you are with your accountability team, the better they will be able to encourage you.
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Last thought, accountability leads to a desire to work harder. When you work out together, you are willing to stay on the treadmill longer, do one more squat, one more sit-up…one more. Know your limits… but be willing to push yourself!
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What are you waiting for? Find some people who want to make a change and start your journeys together!
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GETTING STARTED 101:••Caloric Deficit••Let me start out by acknowledging… There are hundreds of diets that promote weigh...
08/24/2021

GETTING STARTED 101:
••Caloric Deficit••
Let me start out by acknowledging… There are hundreds of diets that promote weight loss. All of them can allow you to succeed in losing weight. The path you choose, should be one that promotes sustainability and an overall healthier diet.

Now, I’ll jump straight to the punch line: If you eat at a caloric deficit, you will lose weight… period.

It’s not super complicated, you don’t have to eat between certain hours, stop eating at a certain time, only eat chicken and veggies, forsake all carbs or any other thing you see pasted all over the internet. You simply must be in a caloric deficit (consuming less calories than expended).

So, “why all of the dieting options?”
Let’s take intermittent fasting for example. This is a trend that seems to be quite popular. By limiting food intake to only occur between 12 and 6pm, it promotes weight loss. Why? Caloric deficit. If your Basal Metabolic Rate (BMR – the number of calories you need to keep your resting body sustained), is 1800 calories/day and you normally average 600 calories for breakfast, 800 for lunch, and 1000 for dinner, you’re eating at a caloric surplus. Aka… you will be gaining weight. However, if you cut out breakfast and eat the same lunch and dinner, your intake will be 1800 calories. So, you will breaking even, or maintaining your weight. As you can see, it’s easy to cut out a substantial number of calories, just by cutting out breakfast (Especially if your breakfast routine involves a drive thru). Is intermittent fasting right for you? Only you can be the judge of that. For me, I don’t prefer it. I like eating ALL the meals… I am just strategic with consuming my calories.

(Continued in comments)

GETTING STARTED 101:••Sustainable habits••A habit is defined as, “a settled or regular tendency or practice, especially ...
08/22/2021

GETTING STARTED 101:
••Sustainable habits••

A habit is defined as, “a settled or regular tendency or practice, especially one that is hard to give up.”
How many times have you said or heard the phrase, “I’m a creature of habit”? Truth is, we all are. Most of our habits are formed over many years. The way we tie our shoes, comb our hair, even the way we brush our teeth… These are just a few examples of things we do the same way, day in and day out.
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Food and exercise habits are two of the hardest to change when starting a new fitness journey. According to heathline.com, on average it takes 66 days to form a new habit. The journey to a healthier lifestyle isn’t a short sprint but a long, winding road, filled with highs and lows. The important thing is to press forward in the journey.  
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Many people view dieting and weight loss as a tool that needs to be pulled out after the holiday season or right before summertime. The habits of improper nutrition and exercise have brought them to a place of feeling dissatisfied and in turn, to a place of being willing to suffer through a few weeks of the newest fad diet in order to lose the unwanted pounds. However, as mentioned yesterday, crash dieting/strict dieting most often leads to regaining weight, or even more weight than initially seen on the scale.
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So, what’s the answer? We must work towards the habit of valuing proper nutrition and exercise. If we are unwilling to reshape our nutrition and exercise habits, we shouldn’t expect to ever reshape our bodies.
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The path towards forming sustainable habits starts with being honest with yourself. Narrowing in on the unhealthy “must haves” and work towards reducing and replacing them. Don’t cut them off immediately and try to pretend they don’t exist. Rather, works towards a slow “reduce and replace” method. The old saying, “old habits die hard” is a truism. It takes work and time to break those habits. Remember, if you slip up and eat the entire candy bar instead of half, it doesn’t ruin the day or the week. Take each day as an opportunity for growth. Learn from it. Have fun and enjoy the process of forming sustainable habits that lead towards a healthier lifestyle.

GETTING STARTED 101:••Measurable progress••Chances are, if you are just starting a workout program, you want to see resu...
08/20/2021

GETTING STARTED 101:
••Measurable progress••
Chances are, if you are just starting a workout program, you want to see results… and see them quickly. We would encourage you to keep the desire to see results, but hold “quickly” very loosely. According to pubmed.org, 75% of people who begin a workout regimen end up gaining any lost weight back, 40% gain more weight back than they originally had. Often times these attempts to lose weight are unsuccessful because of crash dieting or other methods of rapid weight loss. So, the method you use to lose weight is vitally important!
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Many people have experienced the “yo-yo” process of losing weight. This method is detrimental to long term health benefits and so frustrating to constantly walk through. In the last post on setting achievable goals, we encouraged you to start out by making small goals that can be accomplished and celebrated early on in the process. Remember, progress isn’t just the number on the scale going down… Accomplishing those small goals, feeling better, having more energy are all great ways to measure progress.
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Another great method for tracking progress is by taking body measurements. There comes a point in everyone’s fitness journey in which the number on the scale typically stops lowering. However, that doesn’t mean body change isn’t continuing to happen. Body recomposition can happen without the number on the scale ever changing. Having measurements to look back at and compare to is a great way to remind yourself that the journey you are on is paying off.
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A fun way to measure progress to find an old shirt or an old pair of jeans that don’t fit you currently. Put them in your drawer. Not the bottom of your drawer, but set them right on top, so you see them every day. Try them on every now and then. The day you can button them will be a glorious day.
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Set goals, measure progress, achieve those goals and celebrate when you accomplish them.
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GETTING STARTED 101:••Setting achievable goals••Whenever you are thinking about exercising for the first time… or the fi...
08/19/2021

GETTING STARTED 101:
••Setting achievable goals••
Whenever you are thinking about exercising for the first time… or the first time in a long time, the journey to being physically fit can seem daunting. Instead of focusing on the length of the journey, set goals that allow you to celebrate small victories along the way. Instead of setting goals like, “I want to lose 100 pounds”, which may be a great long-term goal, try focusing on the first two weeks of exercise. What are some achievable goals you can set?
A few examples of healthy goals at the beginning of your journey might be… Walk 30 minutes, four days this week. Don’t eat dessert everyday. Drink half the amount of Coke as normal.
Our bodies grow accustomed to the fuel we eat and drink. Instead of throwing your body into complete shock and being miserable, take time to ease into the programming. The ultimate long-term goal is to form habits that are sustainable. So, set goals in a way that pushes you towards the journey ahead. Set them, achieve them and celebrate them!
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Joseph Haefs is the founder of FIVE8 Fitness and is currently training pastors in the Chattanooga area. •While Joseph en...
08/19/2021

Joseph Haefs is the founder of FIVE8 Fitness and is currently training pastors in the Chattanooga area.
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While Joseph enjoys all things fitness (well, most things), that’s not what’s most important to him in life. His walk with Jesus Christ is what he strives to have as his highest priority. After his walk with the Lord, his family is most important to him. He has been blessed to be married to Amy for ten years and has two children, Lincoln and Mia. As a family, they love to play outside, swim, hike and anything else that’s sure to bring adventure!
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When asked who his fitness inspirations are, his answer was, “My wife. She has been consistently dedicated to maintaining her personal fitness for years. She is dedicated and hardworking. Along with my wife, I look up to who not only is an amazing example of what it means to be dedicated to fitness but is sold out for Christ and has an unwavering love for his family.”
• Joseph is a Certified Personal Trainer and looks forward to all the Lord has in store for FIVE8 Fitness.

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Fort Oglethorpe, GA
37421

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Monday 5am - 8am
Tuesday 5am - 8am
Wednesday 5am - 8am
Thursday 5am - 8am
Friday 5am - 8am

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