mclubfit

Explore the Benefits of Health Coaching at Our Boutique Gym

Thu, 26 Sep 2024 10:42:36 GMT

At M Club Fit, we're not just another gym: we're a 24/7 medical fitness facility and luxury boutique gym located at the Beaumont Centre in the heart of Lexington, Kentucky. Our unique partnership with our sister concierge medical practice, Marshall Lifestyle Medicine, sets us apart from every other gym in the region, allowing us to offer an unparalleled health and wellness experience for our members.

What Is A Boutique Gym?

Our close collaboration with Marshall Lifestyle Medicine transforms M Club Fit into more than just a clean and convenient place to work out. We're a comprehensive wellness center where cutting-edge medical knowledge meets state-of-the-art fitness facilities. This allows us to offer personalized performance life coaching and personal training alongside our other range of offerings.

Today, we'd like to introduce you to the benefits of performance lifestyle health coaching.

The Power of Performance Lifestyle Health Coaching Near Lexington, KY

When you sign up for health coaching at M Club Fit, you're not just getting a workout buddy. You're gaining access to a team of expert coaches and medical specialists who are committed to helping you achieve your health and wellness goals.

Our team collaborates to help our clients create a clear vision of the healthier, happier version of themselves and gives them assistance and provides help with planning as they begin working towards their health and wellness goals.

Together, we'll establish specific, achievable goals with concrete timelines to keep you motivated and on track. We'll assess your current habits and behaviors to identify areas for improvement and growth, and then our coaches will help you create a sustainable daily routine that supports your health goals. Fitness is not a linear journey! Our team members will work alongside you and help to better equip you with strategies to stay motivated when faced with challenges. Our team can identify potential barriers to your success and develop strategies to overcome them.

Meal Planning: Nutrition is a crucial part of health. We'll guide you in creating meal plans that support your fitness goals and fit your lifestyle.
Vacation Planning: Don't let your travel plans derail your exercise regimine or fitness progress. We'll help you strategize to maintain your healthy habits, even when you're away from home.
Healthy Living Strategies: Our coaches will share proven techniques for incorporating wellness into every aspect of your life.
Customized Workout Plans: We'll design exercise routines tailored to your specific goals, fitness level, and preferences.
Mental Resilience: Health is about more than just physical fitness. We'll help you build mental toughness to face life's challenges.
Self-Confidence Boosting: As you progress, we'll help you recognize and celebrate your achievements, building your self-esteem along the way.

At M Club Fit, we believe that the journey to better health should be enjoyable. Our coaches are committed to making your wellness journey a positive and rewarding experience. We will provide consistent support and offer accountability to help you maintain your momentum. We're here to answer your questions and provide the information you need to make informed health decisions.

Your Path to Wellness Starts at M Club Fit

At M Club Fit, we're more than just a gym—we're your partners in accessing better fitness and health. Our performance lifestyle health coaching program, backed by our unique medical fitness approach, offers a personalized path to achieving your wellness goals.

Ready to start your journey? Visit us at the Beaumont Centre in Lexington, Kentucky, or contact us to learn more about our health coaching services . Let's work together to create the healthier, happier you that you've always envisioned.

Remember, at M Club Fit, your health is our priority 24 hours a day, 7 days a week. Become a member and experience the difference that true wellness support can make in your life.

Cultivate Wellness with Nutraceuticals and Supplements

Mon, 26 Aug 2024 09:46:46 GMT

The right nutraceuticals and supplements can significantly benefit your wellness journey—whether you’re an avid athlete or trying to make healthier decisions as part of a wellness plan.

At M Club Fit, we believe in a whole-body approach to health and wellness. While our state-of-the-art 24/7 medical fitness facility near Lexington, Kentucky provides the perfect environment for physical exercise and overall well-being, we also recognize the importance of proper supplementation with nutraceuticals so that your body can always perform its best.

The Power of Nutrient Supplements

High-quality nutrient supplements can help fill nutritional gaps and support overall health. At M Club Fit, we recommend products from Designs for Health®, a trusted brand known for its science-based formulations.

What Vitamins Should I Take Daily?

Many people ask the common question, "What vitamins should I take daily?" The answer isn't always straightforward, as individual needs can vary. While supplements can be powerful tools for supporting health, they work best when combined with a balanced diet and regular exercise. At M Club Fit, our expert team can help you develop a personalized wellness plan that integrates the right nutraceuticals and supplements with your fitness routine.

Some of our most-recommended nutraceuticals and supplements you can find on our special list of featured products at Designs for Health®. Let’s break down a few of the many options available.

Twice Daily Multi™: Comprehensive Nutritional Support

A high-quality multivitamin is often the foundation of a good dietary and nutritional supplement regimen. Designs for Health's Twice Daily Multi™ offers comprehensive nutritional support, providing essential vitamins and minerals your body needs to perform its best. Using a science-based formula and featuring over 15 of the most necessary vitamins and minerals your body needs, including vitamin E Isomers as DeltaGold® tocotrienols, a highly bioavailable form of folate, and true amino acid chelate minerals, its benefits may include:

Enhanced energy levels*
Improved immune function and cell health*
Support for cardiovascular health*
Optimal thyroid production*
Promotion of healthy bones and arteries*

Adrenal Complex: Support for Stress Management

In our fast-paced world, stress management is crucial for maintaining overall wellness. Designs for Health® Adrenal Complex is formulated to support healthy adrenal function, helping your body better cope with stress. This supplement contains a blend of N-acetyl tyrosine, vitamin C, and a comprehensive spectrum of B vitamins to help promote your body’s ability control normal cortisol metabolism and the production of dopamine, norepinephrine, and epinephrine. Its benefits may include:

Balanced cortisol levels*
Supported energy production and better stress response*
Enhanced mental clarity and focus*

Amino Acid Synergy: Your Essential Amino Acids Supplement

Amino acids are the building blocks of protein and play crucial roles in numerous bodily functions—including exercise. If you’re an athlete or person looking to maintain or build lean body mass or are an individual who experiences confirmed amino acid deficiencies, Designs for Health® Amino Acid Synergy is an often recommended essential amino acids supplement. It may offer several benefits:

Support for protein status in the body*
Maintain lean body mass*
Beneficial for those who have difficulty consuming adequate amounts of complete protein for their dietary needs*

Remember, before starting any new supplement regimen, it's essential to consult you’re your healthcare provider. Our on-site medical fitness team can provide guidance on which supplements may be most beneficial for your individual needs and goals.

Contact M Club Fit to Discuss What Nutraceuticals and Supplements May Benefit You

Incorporating high-quality nutrient supplements into your daily routine can be a game-changer for your overall health and wellness. At M Club Fit, we're committed to helping you achieve your health goals through a combination of state-of-the-art fitness facilities, expert medical guidance, and access to premium nutraceuticals and supplements like those from Designs for Health®.

Together we can help support your journey to optimal health and wellness. Visit M Club Fit at the Beaumont Center in Lexington, Kentucky for a walk-in visit, contact us online or give us a call at (859) 523-4003 to plan your visit or sign up to become a member!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Please consult with your medical care team to discuss any changes to your diet or potential supplementary regimens.

Our Ultimate Guide to Low-Carb Summer Eating

Wed, 31 Jul 2024 08:01:33 GMT

With the sun shining and the pool or beach vacations beckoning, the summer is a great time to focus on cutting back on the carbs and ramping up our intake of high-protein foods. As part of a full fitness plan, our team at M Club Fit in Lexington, Kentucky, recommends a combination of a healthy diet and exercise as a great way to look and feel our best during the summer months.

Why is protein important for weight loss, you ask? Let's dive into this and explore delicious vegetarian and nonvegetarian protein-packed foods that will keep you satisfied and energized all season long.

Why is Protein Important for Weight Loss?

Along with our team at M Club Fit, protein is your ally in the journey towards weight loss, and here's why: it's incredibly good for you and fills you up. When you consume protein, it helps you feel full for longer, reducing the urge to snack on carb-heavy and often less nutritious food options.

When it comes to exercise, protein has a higher thermic effect compared to fats and simple carbohydrates, meaning your body uses more energy to digest protein than other sources of food. This can boost your metabolism, aiding in burning more calories—even at rest.

Protein also plays a crucial role in preserving muscle mass, especially important when you're reducing your calorie intake to lose weight or build muscle. Maintaining muscle mass is vital because muscle tissue burns more calories than fat tissue, even when you're not moving.

High-Protein Foods for a Low-Carb Summer

Whether you favor plant-based eating or enjoy meat in your diet, there are plenty of high-protein, low-carb options for everyone.

Remember, summer meals should be light, refreshing, and energizing. Think grilled meats or tofu with a side of mixed greens, yogurt parfaits with chia seeds and fresh berries, or quinoa salads bursting with veggies and legumes. By focusing on protein-rich foods, whether from vegetarian protein sources or meat options, you'll be fueling your body effectively for weight loss, while also enjoying the tastes of the season.

Protein-Rich Meat Options

Meat lovers can delight in a variety of high-protein, low-carb foods that can be grilled, roasted, or stir-fried for a healthy summer meal:

Chicken: A summer staple that's perfect for grilling, skinless chicken thighs and breasts can be seasoned in numerous ways to add to salads or as a main entrée with a side of quinoa.
Seafood: Shrimp, salmon, and tuna are protein-packed foods that provide healthy omega-3 fatty acids—an added bonus that also supports heart health.
Eggs: Hard-boiled for a quick snack or scrambled with veggies for a filling meal, eggs are an excellent protein source.
Beef: Choose lean cuts like sirloin, chuck shoulder, or round tip for a fulfilling steak dinner that's low in carbs but high in protein.
Pork: Pork tenderloin is a lean option that can be marinated and grilled alongside hardy veggies for a delicious low-carb summer dish.

Vegetarian Protein Sources

For vegetarians wondering about their high protein options for snacks and meals, don’t worry! There's a bounty of vegetarian protein sources that fit perfectly into your summer eating plan:

Quinoa: This pseudo-grain is actually a seed! This complete protein can be a delicious base for your salads or a great side item when mixed with sun-dried tomatoes, chickpeas, lemon, and tahini.
Greek Yogurt: With twice the protein content of regular yogurt, this thick and creamy alternative is perfect for breakfast or a snack.
Nuts and Seeds: Almonds, cashews, chia seeds, pumpkin seeds, flaxseeds, and sunflower seeds can be added to yogurts, salads, or enjoyed on their own as a snack.
Cottage Cheese: High in protein and versatile enough to be incorporated into dips or topped with fresh summer fruits, this is a great addition to summer meals.
Legumes: Chickpeas, black beans, and lentils are just some legumes that can be enjoyed cold in salads or used as a main protein in heartier, flavorful dishes.

Contact M Club Fit to Learn More Tips

So, now that you know why protein is important for weight loss and some types of foods to include in your low-carb summer eating plan, it's time to savor the sun, the fun, and the flavors! At M Club Fit, we're a luxury gym here to support you with expert advice, tailored workout regimes, and a community atmosphere that supports each success along the way. Visit our location at the Beaumont Center for a walk-in visit, contact us online or give us a call at (859) 523-4003 to learn more summer fitness tips and plan your visit!

Develop A Summer Fitness Plan with These Workout Tips

Tue, 25 Jun 2024 08:15:26 GMT

The summer is a lovely time of year to work on your physical wellness! Whether you have certain goals for your appearance, health milestones that you would like to achieve, or are looking for fun and new ways to build community and stay active, a summer workout strategy is one great way to take advantage of the season and get started with a plan that works well for you!

At M Club Fit, we are Lexington’s premier luxury medical fitness facility. Our 24/7 gym offers training and the latest machines with medicine at our center. 100% doctor owned and operated, we center wellness in everything we do—and believe that our members should have lots of fun and exciting experiences in their journey toward a better health experience with exercise.

If you’re interested in starting a summer workout this year, here are some tips from our professional team :

Tips For Developing Your Summer Workout

1. Hydrate Efficiently

The most important way to stay healthy in the summer while working out is to beat the summer heat by staying hydrated. Make water your best friend in the gym, especially when engaging in High-Intensity Interval Training (HIIT) or any rigorous activity. Consider electrolyte-enhanced sports drinks to replenish what you sweat out during a workout.

2. Take Advantage of Early Morning or Late Evening Workouts

Another way to beat the heat by is scheduling workouts during the coolest parts of the day. M Club Fit offers 24/7 accessibility so you can exercise comfortably, whether you're an early bird or a night owl. Enjoy a sunrise yoga session or a late-night strength training without worrying about the daytime heat.

3. Wear Appropriate Workout Gear

Invest in lightweight, breathable, and moisture-wicking workout clothes to keep cool and dry. Appropriate footwear that supports your activity can make a significant difference in your performance and comfort.

4. Engage in Fitness with Friends for Added Motivation

Staying motivated can be challenging, but you don't have to do it alone. Participate in fitness activities with friends and family to boost your motivation. Engaging with others can provide the encouragement you need to push through the summer heat.

5. Include Outdoor Activities

Take advantage of the beautiful summer weather by incorporating outdoor workouts to your workouts at M Club Fit. Our performance lifestyle coaching can help tailor outdoor activities that complement your gym routine, ensuring more variety and fun in your fitness journey.

6. Don't Skip on Sun Protection

If you're taking your workout outside, remember to apply sunscreen. The sun’s UV rays can cause sunburn, which can cause painful blistering and hinder your body's ability to cool itself down. Aim for a water-resistant, broad-spectrum sunscreen with an SPF of at least 30 or higher.

7. Listen to Your Body

Summer workouts can be more taxing due to higher temperatures. If you're feeling dizzy, faint, or overly fatigued, give yourself permission to take a break. M Club Fit trainers can help modify your workout or advise when it's best to take a day off. On exceptionally hot days, consider low-impact workouts like swimming, walking, or yoga. These activities are easier on the body while still providing a great workout.

8. Hydrate and Fuel Wisely Post-Workout

Recovery is just as important as the workout itself. Rehydrate with water or a protein shake and fuel your body with a healthy snack like a protein bar or salad that balances of carbs, protein, and fats to aid muscle recovery and energy replenishment.

Keep your fitness journey exciting by setting personal goals for the summer. Whether it's increasing the weight on the squat rack, mastering a new yoga pose, or improving your performance on the treadmill or stationary bike, M Club Fit's professional training team can help you set and achieve these goals.

Embrace These Summer Fitness Tips at M Club Fit

Implementing these tips can help you enjoy a fulfilling, safe, and healthy summer workout routine. At M Club Fit, we encourage our members to take advantage of the full range of services we offer, from professional training to lifestyle coaching, to greatly enhance your fitness journey.

Visit our location at the Beaumont Center for a walk-in visit, contact us online or give us a call at (859) 523-4003 to learn more!

Be Healthy At Any Age with a Weight Loss Trainer

Wed, 22 May 2024 08:30:07 GMT

Your quest for a vibrant life takes its own unique path, regardless of the number of candles on your birthday cake. No matter what your age or level of experience, you can stay healthy and manage your weight with the help of a fitness trainer at M Club Fit, Lexington’s premier 24/7 medical fitness facility. Here, our commitment to your well-being is matched by our expertise and dedication, especially when it comes to weight loss and cardiovascular fitness.

The M Club Fit Advantage

Affiliated with Marshall Lifestyle Medicine, at the core of M Club Fit is our belief that to truly transform your health, a tailored, science-based approach is essential. We combine whole body healthcare with fitness, aesthetic services, lifestyle goals, and greater hospitality into a cohesive package to truly care for our clients in a cohesive manner.

Our elite team of personal trainers each hold a 4-year degree in exercise science and certifications in programs to guide you in a variety of specialized sessions. This is where our weight loss trainers and fitness trainers for seniors shine. Our trainers empower you with the understanding of how and why exercises affect your body the way they do. This knowledge becomes your power—a tool to use on your journey to optimum health. They are equipped with the most effective, research-backed methods to ensure your fitness journey is as unique as you are.

Fitness for All Ages

At M Club Fit, we break the mold that fitness is only for the young or perfectly in-shape. Our comprehensive approach means we offer personalized programs designed by fitness trainers for seniors and individuals at any stage of life, focusing on improving their quality of life through scientifically-backed methods. Our goal is not just to help you reach your weight loss targets but to foster flexibility, strength-building, cardiovascular health, and agility that keeps your body healthier and full of energy.

Your Personalized Path

We work with you to plan a system tailored to your needs so that your success feels inevitable. When you partner with a trainer at M Club Fit, you're not receiving a generic plan—you're getting a finely tuned strategy crafted just for you. Whether you're newly retired and looking to reclaim your health, or you're seeking to refresh your lifestyle, our personalized programs also evolve with you, pushing you toward your goals at a pace that's achievable.

M Club Fit Is Beyond Just Exercise

At M Club Fit, it's not all about the workout. Nutritional changes, lifestyle adjustments, medical support, rest, and aesthetics—these are as crucial as the exercise itself. Your journey with the Marshall Lifestyle Medicine family is about a comprehensive concierge lifestyle medicine plan.

While your focus might initially be on weight loss or enhancing your cardiovascular health, what you gain with M Club Fit extends far beyond the physical. Confidence and a newfound appreciation for what your body can achieve are among the invaluable rewards you’ll find when working with a fitness trainer for seniors and individuals.

Here, surrounded by like-minded people and supported by dedicated weight loss trainers, you'll discover a community that fuels your motivation and keeps you accountable to your goals. Our facility is a place where every victory, no matter how small, is celebrated.

Let's Start Together with a Weight Loss Trainer Near Lexington, KY

You've already taken the first step by envisioning a healthier, more vibrant version of yourself. Now, let's make that vision a reality. Whether you're seeking the guidance of a weight loss trainer or the specialized expertise of a fitness trainer for seniors, we're here, ready to support, guide, and empower you on your journey to health and wellness.

Visit our location at the Beaumont Center for a walk-in visit, contact us online or give us a call at (859) 523-4003 to learn more! We look forward to your visit and appreciate your time and interest in bettering yourself with M Club Fit!

Incorporate Our Five Star Gym in Your Corporate Fitness Plan

Fri, 19 Apr 2024 14:06:34 GMT

As business owners and managers look to improve employee productivity and overall job satisfaction, we can’t ignore the benefits of a full-body health and wellness plan. In our fast-paced, high-stress work landscape, corporate fitness should be an integral part of your company culture.

If you’re looking for a better place for your employees to grow their health and improve their fitness, then join us at M Club Fit, a 24/7 medical fitness facility and a distinctive five-star gym in Lexington, KY.

Introducing M Club Fit for Corporate Fitness Plans

M Club Fit is more than just a gym. We offer a well-rounded, state-of-the-art luxury fitness facility that combines the perfect blend of health and wellness to our members. Every part of our gym experience, from the quality of our equipment to the expertise of our staff, is of the highest quality, which is why we average with a five-star rating on Google. Designed to cater to an integrated blend of physical fitness and healthcare management, we strive to provide our patrons with an exceptional fitness experience that businesses using our facilities for their corporate fitness program can count on.

The Benefits of a Corporate Fitness Plan

Corporate fitness is about more than just keeping your employees trim and fit. Corporate wellness helps to improve overall physical and mental health, reduce stress, and increase productivity. A corporate fitness plan in a five-star gym like M Club Fit provides employees with an opportunity to step away from their desks, engage in physical activity, and refresh their minds for the work ahead of them.

An organization that advocates for the better health and fitness of their executive team and workforce can see lower rates of absenteeism, improved team collaboration, and significantly boosted morale. This dedication further illustrates the company's commitment to its employees' wellbeing, enhancing overall job satisfaction, and creating a positive employer brand.

Tailoring Fitness Plans with M Club Fit

At M Club Fit, we understand that each company and their teams are unique. We offer business stakeholders the ability to reach out to our team to create customizable corporate fitness plans that cater to the specific needs and goals of your employees. Whether your team is full of novice exercisers or seasoned athletes, our fitness professionals can design a plan that challenges, motivates, and rewards employees for their efforts.

Our five-star gym is equipped with world-class resources, including latest fitness equipment with personal training and performance lifestyle coaching —private consultation rooms for establishing goals, motivation, and diet planning. Our team of certified trainers can provide professional fitness guidance, and our medical team is here to oversee the health progress of our members.

Not to mention, since we're open 24/7, this enables your workforce to hit the gym at a time that suits their schedule best.

Make Our Five Star Gym Your Partner in Corporate Fitness

By infusing better health and fitness options into your corporate culture, you are making a strategic business decision that directly influences your employees’ job satisfaction and productivity. When you partner with M Club Fit, Lexington’s five-star gym and medical fitness facility, you are giving your employees the wellness experience they deserve.

Ready to unleash the potential within your team? Join forces with M Club Fit for an enriching partnership and a whole health approach to fitness. With our elite amenities and expert guidance, your corporate fitness plan will fortify the health of your workforce and cultivate a business environment that thrives on healthy avenues for motivation and collaboration.

As a Lexington-area company, integrating M Club Fit into your corporate fitness framework is an investment in healthier bodies and brighter minds. Contact us online or by phone at (859) 523-4003 to discuss how we can be a part of your business future with a bespoke corporate wellness plan made for your team.

Customize Your Fitness with a Personal Training Program

Thu, 21 Mar 2024 12:54:04 GMT

When most people think of personal training, they think of grueling workouts and unattainable fitness goals. However, the reality couldn't be more different. Personal training is a resource that should empower your individual needs and fitness goals as part of a path towards healthier living.

At M Club Fit, we believe that your personal training should be uniquely crafted to be an effective and enjoyable part of your daily routine. Our luxury gym transforms the ordinary gym experience into one customized for you with personal training that prioritizes your health and physical fitness.

Marshall Medical Fitness is all about a unique environment where healthcare, fitness, and medical concierge professionals collaborate with you and help you achieve your health and wellness goals. Among our array of services, fitness personal training can help you make better steps toward medical wellness and physical fitness.

A Personalized Health Roadmap

Embarking on a fitness journey can often feel overwhelming. This is where our experienced personal trainers become invaluable. At M Club Fit, our trainers have 4-year degrees in exercise science and are certified to create safe and effective workouts as part of your personalized health plan. You can work with your personal trainer to tailor your health plan to your specific needs, goals, and medical background. This individualized approach ensures that every exercise is optimally beneficial, reducing the risk of injury and maximizing health gains.

At the heart of M Club Fit is the seamless integration of concierge healthcare with fitness training. Our personal trainers can work with your concierge medical professionals to offer a full health experience. This collaboration means that your physical fitness regime is medically informed to enhance your overall health and well-being.

Beyond the Physical Fitness Personal Training

The benefits of working with a personal trainer at M Club Fit extend beyond the physical. Did you know that improving your exercise regimen can help with better mental health outcomes? Regular exercise has been proven to reduce symptoms of depression and anxiety, and our trainers are skilled in creating workouts that boost your mood and mental clarity.

Comprehensive Health and Lifestyle Coaching

As part of Marshall Medical Fitness, we understand that health is not determined by exercise alone. That’s why M Club Fit offers health coaching as a complement to your personal training. This means receiving guidance on nutrition, stress management, and motivating you to overcome those harmful lifestyle factors that significantly impact your health. Our team is your partner in navigating stress and developing a healthier lifestyle, so that your journey towards wellness is comprehensive and sustainable for the long term.

Contact Our Luxury Gym Near Lexington, Kentucky

Located in Lexington, Kentucky, at M Club Fit, we go beyond the fitness personal training experience and are more than just a gym—we are part of a larger a community dedicated to empowering individuals to reach their optimum health.

Personal training at M Club Fit is not just about achieving temporary goals—it's about transforming your life, one session at a time. Contact us online or give us a call at (859) 523-4003 to learn more! Our team is standing by to offer you the best gym experience in the Bluegrass.

Exercise Can Be Beneficial for New Moms

Thu, 29 Feb 2024 13:08:51 GMT

After giving birth, exercise can be beneficial for new moms. Even though it’s not the first priority that comes to mind with a new baby at home, staying active can help with your physical and mental recovery.

Ease Into Your New Normal

Our biggest recommendation is to take it slow as you start getting back into a fitness routine. Listen to your body and only do what you’re ready for. Exercise is an excellent way to help you feeling like you again in a multiple of ways, including helping you get back to your pre-pregnancy weight, strengthen your muscles, boost your energy, and even reduce stress. Plus, it sets a great example for your little one as they grow up.

The Benefits of Physical Exercise After Pregnancy

Exercise after pregnancy has numerous benefits for both your physical and mental well-being. Here are some of the advantages:

Getting back to your pre-pregnancy weight: It’s no secret that pregnancy causes weight gain. Regular exercise can help you shed the baby weight and tighten loose skin.
Strengthening abdominal muscles: Pregnancy can stretch your abdominal muscles, but exercise can help tone and strengthen them. If you’ve had a C-section, this is especially important. The timeline for restarting an exercise routine after a C-section can vary, so make sure to speak with your doctor to know what’s right for you.
Preventing and reducing bladder leakage: Pregnancy can often weaken your pelvic floor, which can affect your bladder. Certain exercises, like Kegels, can help improve bladder control and reduce the risk of leakage.
Boosting energy levels: Recovery after birth can be exhausting! Engaging in physical activity can increase your energy levels and combat post-pregnancy fatigue.
Improving sleep quality: Sleep can be hard to get with a new baby, which makes the sleep you do get very important. Regular exercise can promote better sleep, helping you feel more rested and rejuvenated.
Relieving stress: Stress goes hand in hand with birth, recovery, and caring for a newborn. Exercise is a great stress-reliever and can be an opportunity for mom to have extremely valuable me-time.
Reducing symptoms of postpartum depression: PPD is real and can be a battle to get through. Physical activity has proven to alleviate symptoms of postpartum depression and improve overall mood so that you can focus on what matters most.

Additionally, by prioritizing your own health and fitness serves as a positive example for your baby by promoting a healthy lifestyle from an early age. It's important to note that while breastfeeding burns calories, additional physical activity is still recommended. Rest assured, exercise will not affect the quality or quantity of your breast milk.

Physical recovery from birth varies for every individual, so make sure you’re giving your body the time it needs to heal. It is recommended to wait at least six weeks before engaging in more strenuous exercises. However, if you had a vaginal delivery without complications, you may be able to start modified exercises sooner. It's crucial to listen to your body, consult with your healthcare provider, and gradually increase the intensity of your workouts as you feel comfortable. Remember, the most important thing is to prioritize your health and mental well-being.

Contact Our Five Star Gym In Lexington, Kentucky

Let us help you enjoy the journey of post-pregnancy exercise. M Club Fit offers our clients the best health coaches and trainers. Contact us online or give us a call at (859) 523-4003 to learn more!

Protein Power!

Fri, 26 Jan 2024 09:16:28 GMT

Unleash the limitless potential of your body with the power of protein! Start experiencing the numerous benefits of protein today and elevate your health and wellness to new heights at M Club Fit!

The Bountiful Benefits of Protein

Protein is a crucial nutrient that can have a significant impact on our hunger levels, making it an excellent choice for both muscle gain and weight loss. When we consume protein, it increases our satiety, leaving us feeling fuller and reducing our desire for more food. This means we consume fewer calories.

High-calorie options like fast food or ice cream may leave us hungry shortly after eating. It's not just about the calories; these foods don't satisfy our body's hunger control needs, leading to cravings for more food even when we've consumed enough calories. While it's okay to indulge occasionally, they make it harder to feel satisfied.

A protein-rich meal can also stimulate the release of a hormone called ghrelin, which helps suppress hunger and influences how quickly we feel hungry again after eating.

When you consider all these benefits, it becomes clear that consuming more calories from protein helps create a caloric deficit. Protein has a higher thermic effect, meaning it burns more calories and also affects our appetite later in the day, reducing the amount we eat.

Don’t Forget Your Fiber

Fiber, found in carbohydrates, is also highly effective in increasing fullness without adding excessive calories. Most fibrous foods have a low energy density, allowing you to eat a larger volume without consuming too many calories.

Learning to incorporate foods that keep us full into our diet provides us with more flexibility. The goal of any diet should be to provide freedom rather than restriction.

By focusing on making at least half of our plate consist of proteins and fiber, we're more likely to feel satisfied and avoid overeating. This way, we can still enjoy a variety of foods while maintaining a balanced and fulfilling diet.

Choose M Club Fit For Personalized Whole Body Wellness

Discover the benefits of M Club Fit with health coaching and personal training ! Gain the knowledge and support you need to achieve your health and fitness goals. Want to learn more? Don't hesitate - start your journey today!

M Club Fit and Marshall Lifestyle Medicine boast the best trainers and health coaches in the industry, guaranteeing a health plan that perfectly aligns with your lifestyle, all year round!

Connect with us about Health Coaching and Personal Training

M Club Fit and Marshall Lifestyle Medicine have top notch health coaches and trainers. Contact us online or give us a call at (859) 523-4003 to learn more!

You Don't Have to Put Off Your Health Goals for the Holidays!

Wed, 20 Dec 2023 14:53:30 GMT

It is the time of year when many people spend less time exercising, eating treats, relaxing, and splurging on holiday favorites. Working out and eating healthy? Not so much…

The holidays can be a time when many people indulge too much, but others never regain the fitness ground they lost or shed the pounds they gained. It doesn't have to be this way.

Throughout the holidays and beyond, there are some simple strategies you can follow to stay on track with your health goals.

Eat light so you can eat big this holiday season

Look, we’re not here to tell you not to go a bit overboard with your calories during the holidays.

Realistically, you won't find yourself in situations where you want to indulge constantly...

For example, there are specific occasions where you know you are going to binge.

Acknowledge the reality and try to make up for it by consuming less calories on the other days.

Recall that your calorie average, rather than a single day of overindulgence, will determine how much weight you acquire over the holidays.

You may even out that average by using techniques like calorie cycling, which can help you gain less holiday fat.

Consider intermittent fasting

You don't have to be a regular devotee to benefit from intermittent fasting over the holidays.

Selective fasting, like the preceding tactic, enables you to more effectively allocate your calories so that you may set aside extra for meals when you know you'll overindulge.

To feel full, consider incorporating lean protein and vegetables into your meals. This can help you save calories for holiday dinners without worrying about excessive weight gain.

Limit alcohol

During the holiday season, many people tend to consume more alcohol than usual. While we won't discourage you from drinking, being mindful of your choices can make a significant difference.

For example, traditional holiday drinks like eggnog can contain 400 calories per glass, so opting for spirits and wine with fewer calories can help you manage your intake.

Eat your veggies!

Incorporating vegetables into your holiday meals can help you feel full and may reduce your consumption of high-calorie foods. Eating vegetables before indulging in heavier dishes can provide nutritional benefits and help control your overall food intake.

Drink that H2O!

Staying hydrated is crucial, especially when consuming more alcohol. Drinking water can help prevent dehydration and also contribute to a feeling of fullness, potentially curbing overeating.

Most of all, take it easy on yourself!

It's okay to indulge during the holidays without obsessing over strict dietary restrictions. Enjoy the food and the company without feeling guilty about occasional indulgences. The holiday season can be stressful, so be kind to yourself. If things don't go as planned or you indulge in treats, remember that it won't derail your fitness goals for the holidays.

WANT TO LEARN MORE ABOUT M CLUB FIT, HEALTH COACHING AND PERSONAL TRAINING?

M Club Fit and Marshall Lifestyle Medicine have top notch trainers and health coaches to assure that your health plan fits your lifestyle all year long!

Get To Know M Club Fit! Not All Gyms Are The Same!

Fri, 10 Nov 2023 06:12:50 GMT

Have you ever wondered why M Club Fit is the gold standard for gyms in Lexington, Kentucky? And how is it connected to Marshall Medical Group?

M Club Fit is owned by Dr. John Marshall Mullins and was built to provide his concierge medical patients with a boutique gym experience, staffed with personnel that were handpicked and trained to provide a white glove experience. We bring this experience to not only Dr. Mullins' patients, but to the Greater Lexington area!

The gym is in the Beaumont Center, adjacent to Marshall Lifestyle Medicine.

What makes M Club Fit the most unique gym experience in the Lexington area? M Club Fit won the Gold in the Best of Lexington Awards for good reasons!

Limited Memberships available: We want all members to have a great experience. We realize your time is valuable and we want you to have access to equipment and not fight the crowds.

All members have 24/7 access to the facility.
The equipment is new, state of the art, and clean.
The facility is impeccably clean.
Bathrooms have full amenities.
The facility offers monthly lifestyle functions for the members.
Many of the patrons also utilize Marshall Lifestyle Medicine for their healthcare which allows for fluidity to their program.
M Club Fit offers one-on-one Personal Training in Lexington, KY and Health Coaching (for an additional fee).
M Club Fit is Lexington’s only Medical Fitness Facility – Gym Members may wish to take advantage of the cutting-edge products and services to elevate their fitness experience.
The Gym has been designed to provide a more upscale option for those interested in fitness.

Frequently Asked Questions & Fun Facts

M Club Fit was opened by Dr. Mullins in 2021 . It was built during the pandemic as he anticipated a great need for Lifestyle Modification post-COVID.
M Club Fit was designed to be a boutique option for those interested in a more upscale approach to their fitness.
The M Club Fit Medical Fitness Coordinator and Manager, Ashley Keck, is also one of the health team members that provide a structured plan for all Marshall Lifestyle Medicine patients.
M Club Fit offers Health Coaching or, as we like to call the service, Lifestyle Coaching. Our coaches assist clients with establishing goals, recognizing barriers to achieving them, and the development of highly structured pathways to success. Health Coaches interact with clients through Marshall’s proprietary App, Marshall Connect. Clients receive daily texts, nutritional advice, motivational videos, homework, fitness strategies (traveling, busy schedule, home program), and provide structure and accountability. Together, coach and client track progress utilizing metrics and subjective variables.
M Club Fit offers Personal Trainers in Lexington, Kentucky . All new gym members receive a complimentary knowledge assessment / tutorial of equipment / overview of supplements, protein powders, and complimentary medical services. We offer multiple personal training programs – one of one, couples, pairs, young adults, serious athlete, executive male/woman reboot.
Group Classes will be coming soon.
Monthly Lifestyle events will begin soon.

Want to Learn More About M Club Fit?

M Club Fit and Marshall Lifestyle Medicine is your premium health lifestyle experience and gym in Lexington, Kentucky. We have experienced, top notch trainers and health coaches to assure that your health plan fits your lifestyle all year long!

Contact us online or give us a call at (859) 523-4003 to learn more about membership or to sign up for personal training, health coaching, and all of the other services that the professional team at M Club Fit have to offer.

5 Methods to Keep Inspired to Exercise in the Autumn

Mon, 16 Oct 2023 19:08:44 GMT

Stay inspired to exercise when the days become shorter and the temperature drops!

Have you ever heard the expression "fair weather fan"? It's a sports word for someone who celebrates like crazy for their team when they win... but disappears when they lose.

It also applies to fitness for many people. People are out walking, jogging, hiking, and cycling when the weather is great. However, once the weather begins to chill in the fall, the number of people who exercise decreases significantly.

Do you need some inspiration? Here are 5 methods to keep inspired to exercise when the days become shorter and the temperature drops:

1. Keep it brief and sweet.

When your motivation levels are low, high intensity workouts (which are brief, fast, and extremely effective) are a great method to get in a workout. You may simply design your own exercise by alternating between brief bursts of maximal exertion (usually lasting 20 to 30 seconds) and longer bursts of easy recovery (often lasting 1 to 90 seconds). Marshall Health Coaches and Personal Trainers can help you find the best workout for you. You'll fast become in fantastic condition!

2. Put yourself to the test.

Online, you may find a ton of challenges that can add a little excitement to your exercises. These contests may last only a week or a full month. Whatever your workout preference or objective—weight reduction, endurance, etc.—you may find a challenge for it. They are interesting, entertaining, and brief enough to keep you interested.

3. Work in pairs.

Exercise with people to change things up if you often exercise alone. Find a walking, gym or jogging partner and encourage each other!

4. Be creative.

A great method to change up your training regimen is to use bodyweight exercises. But not only repetitive pushups...squats, pushups, and core exercises all have several variants, so you may build a full-body workout without the use of weights. Online workouts are easy to find.

5. Register for a race.

No matter what time of year it is, participating in a race is a great way to workout even if you are not a regular runner. In fact, the holidays are when some of the most entertaining races are held. You might be invited to wear costumes or participate in theme. Grab some pals and order some T-shirts with amusing names. Make it fun! Another option is to walk through the course...if you're not ready to run...walking the course is a great way to participate. To enjoy a race, you don't have to be a dedicated runner.

The key to keeping fit is consistency. And the key to consistency is fun. There are lots of ways to stay active and maintain your drive even when the days become shorter and the outside temperature drops. Connect with us about Health Coaching and Personal Training!

Easy Food Prep: Salsa Chicken

Thu, 03 Nov 2022 17:29:01 GMT

Here is an example of an easy, healthy, dinner or meal I prep for a weeknight: Salsa Chicken

3-4 chicken breasts
1 jar of mild salsa
Corn tortillas
Plain Greek yogurt/guacamole

Place chicken breasts in crockpot. Drizzle olive oil and add a cup of water. Pour in the jar of salsa over the chicken breasts. Cool on low for 5.5 hours. Remove chicken and shred. Add to corn tortillas with salsa or over jasmine rice (these are healthier options) and serve!

Pumpkin Pie Protein Shake Recipe

Sun, 02 Oct 2022 16:58:57 GMT

I’m a big fan of anything pumpkin! I tried this shake recipe yesterday with MCLUBFIT Vanilla Whey Protein Powder and it was delicious. Here’s the recipe below:

1 cup of unsweetened almond milk (or low-fat milk of your choice)
1⁄2 banana (I prefer frozen)
3 tablespoons of pumpkin purée
1 scoop of the MCLUBFIT Vanilla Whey Protein Powder
1 tablespoon of peanut butter
1⁄8 teaspoon of pumpkin spice
A dash of cinnamon
Add ice and blend!

Give it a try! Happy Fall y’all!!

Daily Self Care

Mon, 26 Sep 2022 16:53:22 GMT

Daily Self Care Tips:

Get 6-8 hours of sleep.
Drink an ounce of water per pound of your body weight.
Attempt to get some kind of physical activity in every single day.
Get outside/get fresh air (Vitamin D!)
Journal, meditate, or read
Eat three balanced meals a day

Keeping up with all six of these things is difficult for me. I definitely don’t stick to them 100% of the time. But when I do, even if it’s just for a few days, I feel so much better and much more balanced!

How to Stay Consistent

Mon, 19 Sep 2022 16:49:51 GMT

If there are three words that come to my mind when I think about having a healthy lifestyle it would be Motivation, Discipline, and Consistency.

I don’t expect perfection from myself when it comes to health and fitness but I do hold myself accountable.

Rules I try to live by:

Never miss more than two days in a row of exercise. (If you can’t make it to the gym, get a quick walk in. Take the stairs instead. Natural activity is always good and we certainly don’t get enough of it anymore)
Portion Control is huge with me. (If I want the pizza, I eat the pizza. I just stop after two slices. If I want the cake I eat the cake. Again, I eat a few bites until I’m satisfied. This. Takes. Practice. and is also when that word discipline comes in)
I carry a water bottle with me everywhere. (Seriously. It’s the only way I make enough effort to get my water in. Keep in mind too that if you stay dehydrated, you’re also less likely to overeat. Most of the time your body confuses hunger with dehydration)
My daughter keeps me motivated. (I want to be able to keep up with her for as long as possible! It’s important for me to be a healthy role model for her when it comes to body image and self care. If you don’t do it for yourself, do it for your loved ones!)

Healthy Snack Ideas

Mon, 12 Sep 2022 16:45:15 GMT

I tend to “graze” rather than eat large meals throughout the day. I personally feel better eating something small and healthy every two to three hours. It keeps me from overeating and is helpful when managing a busy schedule.

Here are some of the snacks I buy and try to keep stocked throughout the week:

String cheese and almonds
Low sugar/low cal Greek yogurt with granola
Skinny Pop or low cal popcorn with almonds and string cheese
Quest chips (so many good flavors and you can buy them in bulk on Amazon!)
Deli turkey and low-fat cheese
Apple slices/celery with peanut butter
Cottage cheese with fruit or tomatoes

Getting Back on Track

Mon, 05 Sep 2022 16:42:34 GMT

Tips for getting back on track:

Don’t beat yourself up: if you skip a week’s worth of workouts or overindulge on food and alcohol during a holiday/football weekend, beating yourself up for it can cause you to backslide. The key is 80/20 when it comes to a healthy lifestyle. Not all or nothing. Let it go and start again tomorrow.
Plan ahead for the week: planning healthy meal options for the week is a good way to prevent making unhealthy food choices. I eat the same things most days of the week when it comes to breakfast and lunch. Dinner is a little more difficult because I plan for two. BUT I stick to simple, quick, and healthy. The good and faithful Pinterest is a great app to find ideas! (;
Schedule your workouts: pick the days and times you will exercise and stick to it. Find a way. If you’ve got time to watch Netflix or Hulu, you’ve got time to exercise. Make time for it and just do it. The days I have more time, I focus on larger muscle groups (the legs, glutes, back) this allows for more rest in between sets since I have more time in general. The days I have 30 minutes, I focus on smaller muscle groups (biceps, triceps, shoulders) less recovery time needed.

Fitness Myths vs. Facts

Mon, 29 Aug 2022 16:39:48 GMT

Myth: Crunches and abdominal exercises are the best way to lose stomach fat.

Fact: The best way to lose stomach fat is through proper nutrition and a healthy diet!

Myth: All you need is cardio and weights.
Fact: Exercise has five components: strength, endurance, flexibility, speed, and agility! (I need to work on this one!)

Myth: No pain, no gain.
Fact: Some soreness is okay, but you it shouldn’t keep you from being physically capable throughout your day.

Myth: Stretching will always prevent injuries.
Fact: Stretching cold muscles sometimes can actually harm them. Always warm up before exercise.

Myth: Less carbs more protein!
Fact: Carbs give you energy and also help with muscle growth. Limit the starchy carbs (breads, cookies, cakes),

Healthy Grocery List on a Budget

Mon, 15 Aug 2022 16:36:36 GMT

People ask me frequently what I eat on a day to day basis. Keep in mind the foods that work best for me and my lifestyle, might not work best for you. But I believe that buying some simple, basic, healthy food items and keeping them stocked can really help to keep you on track with your fitness and/or weight loss goals.

Below is a list of items I usually purchase from the grocery store. I’ve started buying more frozen vegetables and frozen fruit simply because they last longer and are more cost effective for my budget right now.

Eggs
Almond Milk
Almonds
String cheese
Salad mix (Kroger has some good variety and the salads are in kits and bagged. I love the Avocado Ranch Kit!)
Almond butter
Living lettuce (for turkey wraps)
Deli turkey (low-fat)
Lean ground turkey
Dave’s Killer Bread
Kodiak cakes
Turkey bacon
Wholly Guacamole cups
Frozen blueberries
Frozen broccoli
Frozen zucchini/squash
Oatmeal
Honey
Skinny Pop popcorn
Dark chocolate walnuts
Low-fat Greek yogurt
Outshine fruit bar popsicles
Rotisserie chicken (on nights when I’m rushed)
Pretzels

Setting Realistic Goals

Mon, 08 Aug 2022 15:37:02 GMT

One of the hardest things I’ve had to do as a single, full time working Mom, is re-prioritize my daily tasks and priorities. Exercise has always been at the top for me. I always tell people that I’ve been doing it for so long it’s the equivalent to brushing my teeth. I feel better when I do it both mentally and physically. I am a better Mom, better partner, harder worker, and just a better human period.

So when you’re trying to find time for it, while taking care of a kiddo, while working a full time job, while taking care of a household, while having somewhat of a social life, (okay, you get it now) balancing everything can be difficult. Sometimes that means getting up extra early and using some free weights in my basement (I have quite the collection thanks to the Covid shut downs) and sometimes it means planning ahead. Knowing that I have an allotted amount of time on certain days where I’m able to get a workout in by myself. Those are the days I work the hardest and put the most effort in.

Sometimes it means taking my kiddo to the gym with me and getting in a quick 45 minute workout while she plays on her iPad or doodles in a coloring book. I used to feel guilty about this. Now I realize that it’s actually GOOD for her to see her Mom taking care of her body because hopefully it will encourage her to do the same. “We make time for what’s important to us." That’s such a powerful statement that has always stuck with me. I think that’s a statement for all levels of life but it definitely applies to exercise and physical activity.

What are you doing with the down time you have?

Is it productive?

Do you feel fulfilled afterwards?

Is it making you a better person?

How can you do better with time management?