The Fitness Center @ 500 Terry Francois

December 2025!

Wifi: fitness500

***Reminder: Please avoid dropping weight plates.***

Did you know?
While bumper plates (the colored ones) are designed to withstand drops without damaging the floor or equipment, standard iron plates are not and can be damaged. To maintain a positive environment and show consideration for your property management team and neighbors in this corporate building, we kindly ask that you refrain from dropping any plates.

Thank you!

Welcome to December 2025!

As 2025 comes to a close, December is all about reflection, restoration, and keeping movement a joyful part of your routine. This time of year can be busy and unpredictable, but staying active (even in small ways) helps you manage stress, boost your mood, and finish the year feeling strong.

Between travel, family meals, and busy schedules, it’s easy for fitness routines to fall off track. The key is not avoiding indulgence, but learning to balance it.

Move Through the Holidays 🎁

Holiday schedules can make consistent workouts tough, but every bit of movement counts. Instead of aiming for perfection, focus on progress and flexibility.

Try These Simple Holiday Strategies:

  • Schedule Mini Workouts: Even 10–15 minutes of stretching, bodyweight training, or walking adds up.

  • Stay Active Together: Invite family or coworkers to a group workout, a holiday 5K, or an outdoor stroll.

  • Prioritize Recovery: With colder weather and busier days, make time for rest, hydration, and quality sleep.

  • Start, Don’t Stop: If you fall out of rhythm, just restart the next day—momentum beats motivation.

Consistency is built in the small choices you make every day, even during the holidays.

Science-Backed Tip: Exercise & Stress Relief 🧠

Feeling the holiday hustle? Science says movement really is medicine.

Research from the American Psychological Association shows that just 20 minutes of moderate exercise can significantly lower cortisol levels and improve mood for up to 12 hours.

What to Do:

  • Take a brisk walk after lunch or dinner.

  • Try a yoga or mobility flow on your rest days.

  • Add mindful breathing to your cooldown—inhale for 4 counts, exhale for 6.

Movement doesn’t just build strength, it also builds resilience.

Healthy Holiday Recipe: Cinnamon Cranberry Energy Bites

Perfect for a midday snack, pre-workout fuel, or a healthier holiday treat!

Ingredients:

  • 1 cup rolled oats

  • ½ cup almond butter (or peanut butter)

  • ¼ cup honey or maple syrup

  • ⅓ cup dried cranberries (unsweetened if possible)

  • 1 tsp cinnamon

  • 1 tbsp chia seeds or flaxseed meal

  • Pinch of salt

Instructions:

  1. In a bowl, combine all ingredients and stir until evenly mixed.

  2. Roll into bite-sized balls and place on a lined tray.

  3. Chill for 30 minutes before serving. Store in the fridge for up to a week.

Pro Tip: Add a scoop of vanilla protein powder for an extra boost, or roll in shredded coconut for a festive finish!

Gym Updates

Reminders:

  • Personal Training: Looking for one-on-one guidance? Our trainers are here to help you achieve your goals. Email fitness@500tf.com to schedule a session.

  • Custom Group Training: Get fit with your coworkers! Our custom group sessions are a fun and affordable way to stay accountable. Email us for more details.

If you’re interested in taking classes, please complete the optional form below to indicate your preferred days and times for classes.

Have a fitness goal, but not sure how to get started?

Email fitness@500tf.com for a complimentary fitness and/or nutrition consultation.

Gym Etiquette Reminder

To ensure everyone has a positive experience at our corporate fitness center, it's important to follow these gym etiquette guidelines:

  1. Wipe Down Equipment: After using any equipment, especially benches and machines, please use the provided disinfectant wipes to clean surfaces. This helps maintain a clean and hygienic environment for all users.

  2. Respectful Use of Weights: Avoid slamming or dropping weights, as this can damage equipment and disrupt others. Please lower weights gently and with control.

  3. Re-rack Weights: After completing your exercises, always return weights, dumbbells, and other equipment to their designated places. This makes it easier for everyone to find what they need and keeps the gym tidy.

  4. Share Equipment: Be mindful of others waiting to use equipment. If you're taking breaks between sets, allow others to work in if possible or limit your rest time during peak hours.

  5. Respect Personal Space: Be aware of personal space when exercising, especially during busy times. Allow adequate room for others to move freely around equipment.

  6. Keep Noise Levels Reasonable: While it's natural to make some noise during workouts, excessive loud noises or conversations can be disruptive. Keep conversations and noise levels respectful of others.

  7. Report Issues: If you notice any equipment in need of repair, send an email to fitness@500tf.com so we can address it promptly.

By following these guidelines, we can all contribute to a welcoming and enjoyable environment for everyone using our fitness center. Thank you for your cooperation!

Before you turn the page on 2025, take a moment to appreciate how far you’ve come. Whether you hit a new PR, built consistency, or simply showed up when you didn’t feel like it—you grew stronger in more ways than one.

“Don’t wait for January 1st to start fresh—every workout is a new beginning.”

Thank you for being part of our community this year. We’re proud of your effort, your energy, and your commitment to wellness, both at work and beyond.

Questions or want help setting your 2026 goals?
📧 Email us at fitness@500tf.com

Wishing you a joyful, healthy, and active holiday season!

– The 500TF Fitness Team