The Fitness Center @ 500 Terry Francois

July 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 July 2025!

Happy July! Summer is in full swing, bringing warm weather, longer days, and the perfect opportunity to refresh your goals and routines. Whether you’re traveling, working, or enjoying the outdoors, we’re here to help you stay consistent, energized, and feeling your best all season.

Post-Holiday Reset: Get Back on Track After the 4th 🇺🇸

If you enjoyed BBQs, fireworks, and maybe a few extra treats over the 4th of July, you’re not alone. Remember, one weekend won’t derail your progress—consistency over time is what matters.

Quick Reset Tips:
✅ Drink extra water to rehydrate.
✅ Aim for movement each day (walk, stretch, light workouts).
✅ Focus on fruits, veggies, and lean proteins to rebalance.
✅ Get back into your workout schedule without guilt.

Reminder: You don’t need to “earn” your food or “burn off” treats. Keep moving forward!

Science-Backed Summer Tip: Why Hydration Matters More in Heat 💧

Did you know? Research from The Journal of Physiology shows that even mild dehydration can reduce exercise performance and cognitive function, especially during warm weather.

How to Stay Hydrated:
💧 Drink water consistently, not just before/after workouts.
🍉 Eat hydrating foods (watermelon, cucumbers, oranges).
🧂 Add electrolytes if you sweat heavily.
📱 Use a water-tracking app or bottle to remind yourself.

Pro Tip: Start your day with a glass of water before coffee to rehydrate after sleep.

July Recipe: Tropical Protein Smoothie 🍍🥭

This refreshing, protein-packed smoothie is perfect for post-workout recovery or a quick summer breakfast.

Ingredients:

  • 1 cup frozen mango or pineapple

  • ½ banana

  • 1 scoop vanilla or unflavored protein powder

  • 1 cup coconut water or almond milk

  • Handful of spinach (optional)

  • Ice as needed

Directions:
Blend all ingredients until smooth. Top with chia seeds or shredded coconut if desired. Enjoy!

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!

"You don’t need to go fast. You just need to keep going."

July is a great time to enjoy the outdoors, try a new class, and recommit to the habits that make you feel strong and energized.

Have questions? Want help refreshing your goals or booking a session?

Email us anytime at fitness@500tf.com

Here’s to a strong, sustainable, and sunny July!
– Your 500TF Fitness Center Team