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.

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