The Fitness Center @ 500 Terry Francois

November 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 November 2025!

It’s the season of gratitude, good food, and gatherings, and a great time to find balance between enjoying the holidays and taking care of your health.

November is about progress, not perfection. Let’s focus on staying active, nourished, and grounded through the final stretch of the year.

Fall Fitness Focus: Stay Strong This Season

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

Tips to Stay Grounded and Consistent:

  • Keep Moving: Even short workouts count. A brisk 20-minute walk or bodyweight session can boost energy and mood.

  • Stick to a Routine (When You Can): Keep at least 2–3 workout days on your calendar. Consistency keeps momentum.

  • Hydrate Before You Indulge: A glass of water before meals helps prevent overeating and supports digestion.

  • Enjoy, Don’t Overthink: You don’t need to “burn off” your Thanksgiving meal. One day won’t undo your progress—balance over time is what matters.

Remember: Movement is a celebration of what your body can do—not a punishment for what you ate.

Science-Backed Tip: Why Gratitude Supports Health 🙏🏽

Did you know? Studies published in Frontiers in Psychology show that practicing gratitude can reduce stress hormones, improve sleep, and even support cardiovascular health.

Try This 5-Minute Habit:
Before bed or after your workout, jot down:

  1. One thing you’re thankful your body can do.

  2. One person who’s positively influenced your life this week.

  3. One intention for tomorrow.

Pairing gratitude with movement (like stretching or a post-workout cool-down) can create a powerful mental reset—especially during the busy holiday season.

Recipe of the Month:
Sweet Potato & Kale Skillet 🍠

Warm, savory, and packed with fall flavor—this dish makes a great side or post-holiday meal prep favorite!

Ingredients:

  • 2 medium sweet potatoes, cubed

  • 1 tbsp olive oil

  • 2 cups chopped kale

  • 1 small onion, diced

  • 1 garlic clove, minced

  • ½ tsp smoked paprika

  • Salt and pepper to taste

  • Optional: 1–2 fried or poached eggs on top for protein

Instructions:

  1. Heat olive oil in a skillet over medium heat. Add onions and sauté until translucent.

  2. Add sweet potatoes and cook for 10–12 minutes until tender, stirring occasionally.

  3. Add garlic, kale, paprika, salt, and pepper. Cook another 3–5 minutes until kale is wilted.

  4. Top with eggs if desired and serve warm!

*Nutrition Bonus: Sweet potatoes are high in beta-carotene (vitamin A), and kale delivers antioxidants that help strengthen your immune system.

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!

“Fall is proof that change can be beautiful. Use this season to reset, refocus, and grow stronger.”

Stay active, stay healthy, and enjoy the season!

Questions? Need help building your fall fitness plan?
📧 Email us at fitness@500tf.com

– The 500TF Fitness Team