Bragg Fitness

Get ready to feel the burn in the comfort of your own home!

Whether you're a beginner or a seasoned fitness enthusiast, strength training is a powerful way to sculpt your body and increase muscle tone. Grab your weights, resistance bands, or use bodyweight exercises to challenge your muscles and unlock your full potential.

Build strength from the comfort of your home with these indoor strength training exercises:

💪Planks
💪Squat jumps
💪Lunges
💪Push-ups
💪Triceps dips

Embrace the burn, stride with confidence, and elevate your fitness routine with these five strength training exercises.

Bragg Fitness Bragg Fitness is a fitness studio in Tallahassee Florida founded by Nate Bragg. Come in and let’s

Stay cool and safe in the summer sun!

Exercising in extreme heat can be challenging and potentially dangerous. To stay safe and comfortable while working out, consider switching your location or adjusting your workout time.

Here's how you can do it:

💪Choose cooler workout locations - Opt for locations that offer shade or have climate-controlled environments. Gyms, fitness centers, or indoor facilities with air conditioning are excellent places to escape the heat and maintain a comfortable temperature while exercising.

💪Adjust your workout time: Plan your workouts during the cooler parts of the day, such as early mornings or evenings, when temperatures are more moderate.

💪Embrace indoor workout options: On extremely hot days, consider indoor workout options that allow you to maintain your fitness routine without exposing yourself to the scorching heat.

By switching your workout location or adjusting the time of day you exercise, you can beat the heat and continue your fitness journey while minimizing the risks associated with high temperatures.

We'll be closed on the Fourth of July. Wishing you a happy and safe holiday!

Discover the tropical wonders of coconuts!

From hydration to healthy fats, coconuts offer a multitude of benefits for your body and mind. They are packed with essential nutrients such as vitamins C, E, B vitamins, and minerals like potassium, magnesium, and iron.

Here are the health benefits of coconuts:

💪Boosts heart health: The specific saturated fat found in coconuts, known as lauric acid, helps increase levels of good cholesterol (HDL) and promote a healthy lipid profile.

💪Supports brain function: MCTs found in coconuts improve cognitive function and have potential benefits for individuals with certain brain disorders.

💪Antioxidant properties: Coconuts contain antioxidants, such as polyphenols and flavonoids, which help protect the body against oxidative stress and damage caused by free radicals.

💪Skin and hair health: Coconut oil has moisturizing properties which can help nourish and hydrate the skin, promote a healthy scalp, and improve the condition of hair.

💪Digestive health: The high fiber content in coconuts can support healthy digestion and prevent constipation.

🥥Start incorporating coconut in your meals to enjoy these health benefits. You can enjoy it as a snack, add it to your smoothies or garnish your vegetables with it!

Attention! Please note that there will be a substitute fitness teacher from June 26th to June 28th.

It will still be a great and sweaty workout, so don’t miss out!

When starting to work out, it's important to approach it with a plan and make sure you set yourself up for success. Here are four tips to consider:

🥗Nutritious Meals: Achieving a balanced diet is crucial when you're working out, as it provides the necessary nutrients for fueling your workouts, promoting recovery, and supporting overall health. Your diet should contain adequate proteins, complex carbs, healthy fats, fruits, and vegetables.

🚶Go slow and steady: Ease into your workouts by starting slowly and steadily with shorter and lighter workouts, and gradually increase the intensity as your body adapts and becomes stronger.

💪Aim for habit: It's better to work out regularly at a moderate intensity rather than sporadically at a high intensity. Aim for a realistic and sustainable workout schedule that fits into your lifestyle and stick to it.

🛌Sleep well: Quality sleep is a crucial component of your fitness journey. By prioritizing restful nights, you allow your body to recover, repair, and recharge after intense workouts.

Be sure to set yourself up for success with these four tips!

Happy Father's Day from your favorite trainer!

Happy National Eat Your Veggies Day!

Veggies are packed with essential vitamins, minerals, and antioxidants like vitamin C, vitamin A, potassium, folate, and fiber, which are vital for the proper functioning of your body. Eating vegetables will help you prevent diseases, improve digestion, eliminate toxins, and improve your eye and skin health.

Let’s honor this day by loading our plates with veggies for a nourished body and a healthier you 🥕🍅🥔

Take your fitness routine to the next level with a one-minute plank.

Planking is a great exercise to improve your fitness, and the best part is that you can do it anywhere with only your body weight.

Consistently doing a one-minute plank can benefit your body in various ways:

💪Strengthens your core muscles, improving your balance and stability
💪It Improves your posture by strengthening your spine.
💪It engages different muscle groups, which helps in burning calories and weight loss.

Incorporating the one-minute plank into your fitness routine helps you achieve a well-rounded exercise level.

Get shredded with cardio boxing!

Cardio boxing is a high-intensity full-body workout that burns more calories, strengthens muscles, and builds stamina with every punch. It’s one of the exercises that you will notice that will get you toned and lean pretty quickly.

💪 Punch up your exercise routine by joining our Tuesday cardio box class.

At Braggs Fitness, we believe that working out is a lifestyle, and we aim to make it enjoyable for our clients so that they can look forward to it. No two days are ever the same, and our classes have different types of exercise routines for each day.

Our class schedules are flexible and convenient. We have morning, mid-day, and evening classes to suit your schedule.

Finding it hard to stick to your workout?

Sometimes exercising may become boring, making you fall off your fitness routine. But you can get back on track by participating in a Bootcamp. Bootcamp means business, and it will definitely kick your butt with its high-intensity and military-style workouts 🔥💪

The best part about a Bootcamp is that you work out as a group, motivating you to keep up with your fitness routine.

Sign up for our Wednesday Bootcamp class, and let’s help you stay in shape 💪

Healthy food doesn’t have to be boring. Spice it up with some shrimp!

Shrimp is one of the best options for weight loss. Rich in protein and low in calories, shrimp is an ideal choice to burn fat, shed some pounds, and maintain lean muscles 💪

Shrimp are also packed with vitamin B12 and minerals such as calcium, magnesium, iron, zinc, and magnesium that keep you full while preventing deficiencies.

So, include shrimp in your meal plan and fast-track your weight loss goals 🍤🍤

Happy National Bike To Work Day!

This day encourages biking to work while raising awareness of cyclists’ safety as they bike to and from work every day.

Biking is a great exercise, relieves stress, and protects our environment.

Let’s celebrate this day by biking to work for a healthier lifestyle 🚴

Did you know that one serving of fresh tuna offers you half the protein you need daily?

Tuna can help you lose weight and meet your protein goals thanks to its low calories and high protein content. It also helps build muscle growth, boosts metabolism, and helps in recovery after strenuous exercise.

Boost your weight loss goals and up your protein intake by adding tuna to your diet 💪

Happy Mother’s Day!

A mom is the true definition of intelligence, strength, and confidence.

We hope all moms today will be treated like the queens you are because you deserve it 💞

Are you looking to surround yourself with other people who are also working to achieve their fitness goals?

Group fitness classes are the perfect opportunity to be a part of a community that motivates you to be your best and holds you accountable as you support each other in achieving your fitness goals.

Exercising can also become boring, and joining a group fitness class is a fun way to spice up your routine with different instructors, exercises, and people for better results 💪

At Bragg Fitness, we offer a variety of group fitness classes to meet your fitness goals.

Though intermittent fasting may sound like another fitness fad, it has many benefits.

Intermittent fasting does wonders for your body. Restricting your eating window gives you more time for the body to repair itself, leading to improved overall health and longevity.

Here are more benefits of intermittent fasting:

💪Promotes fat burning and weight loss because of less caloric intake
💪It lowers your insulin levels for better body functioning
💪Boosts your mood since the body produces more endorphins while fasting
💪Improves digestion and gut health
Increases your mental focus

Burn more calories by incorporating intermittent fasting in your workout routine, and be a step closer to achieving your fitness goals.

Maximize your fitness results by mixing up your workout routine.

Repeating the same exercise feels tiring after a few weeks, and it’s a quick path to burnout. Mixing up your workout not only keeps your routine interesting and challenging but also helps you stay motivated to reach your goals.

Switch up your workout by joining our mix it up Monday class and achieve your fitness goals 💯💪

Happy Fitness Day!

It’s a day to celebrate and showcase the power of physical activity in our mental and physical health.

Let’s honor this day by getting active and enjoy the benefits of physical activity.

At Brag Fitness, we are committed to helping you up your fitness routine with different exercising options that help you stay on track with your fitness goals 💪🔥

Workout is more than physical strength!
While working out can help you tone your body, lose weight, and have better posture, there are other benefits you would have never considered.

In case you didn’t know, working out can:
🍡Minimize your sugar cravings
💪Boost your libido
🧠Have better mental clarity

We all know that moving your body is good for you, so don’t miss out!

Are you wondering how to track your progress and structure your workout?
F.I.T.T. is what you need to reach your fitness goals. It’s a simple guideline that updates and improves your workout plan, which helps you push your limits just enough to reach your fitness goals without hurting your body.

F.I.T.T stands for:
💪Frequency: How often you’ll workout
💪Intensity: How hard you’ll work out during your exercise
💪Time: How long you’ll exercise for each session
💪Type of exercise: The form of exercise you’ll choose, e.g., cardio or strength training

Including these four elements in your exercise routine helps you adapt to your body’s unique needs, making it easier to meet your fitness goals.

Sleep might be the last thing on your mind when you think of improving your workout routine, but it’s the key to achieving your fitness goals because of its numerous benefits.

Here are just some of the ways sleep benefits your exercise:
💪Conserve your energy: Sleeping lowers your metabolism, slowing your brain and body. As a result, it restores your glycogen levels, making you feel well-rested and motivated to work out.
💪Repairs and builds up your muscles: sleep allows your muscles to release protein-building amino acids and the human growth hormone (HGH), which help repair and build your muscles.

Sleep is beneficial! Be sure you are setting yourself up for success by getting eight hours of sleep each night.

Are you trying to get back into the gym? We know that this can be hard and intimidating, but the key is to start slowly and focus on exercises that involve the entire body:

⏳Start with short routines of 10–20 minutes that are easier to fit into your schedule.
💪Commit to a 4 -6 weeks program to get valuable results.
🚶‍♂️Include 10 minutes of walking in your routine
🏋️‍♂️Gradually increase the duration and intensity of your workouts over time
⏲️Take as many breaks as you need, and you can pick up where you left

Remember you are doing more today than you were doing yesterday and that is what matters.

Toning your upper body is more than just improving your overall appearance. It also helps to improve your flexibility and stamina. If you’re looking for a strong and lean upper body, incorporating these workout routines will help:

🏋️‍♂️Bent-over rows: This workout tones your core, back, biceps, shoulders, and forearms. It also tones and tightens your whole body.
🏋️‍♂️Bicep curls: The best workout to tone and strengthen your arms.
🏋️‍♂️Chest press: Strengthens and tones your chest, triceps, and shoulders.
🏋️‍♂️Pull-ups: Tones your chest, arms, shoulders, and core. It can also engage your abs when properly performed.
🏋️‍♂️Push-ups: Strengthens and tones your chest, core, triceps, and shoulders.

Ensure that you maintain the proper form and technique for these exercises to be effective and prevent injuries. Consult a personal trainer to get you started if you’re new to these exercises.

A simple cup of black coffee before your workout is what you need to get your heart rate buzzing, just like those pre-workout powders. The caffeine gives you a jolt of energy and boosts your performance during your workout.

Here are other ways in which black coffee can help before a workout

💪Improves focus: Caffeine is a natural stimulant that increases mental focus and alertness.
💪Reduces muscle soreness: Caffeine minimizes the build-up of lactic acid in your muscles when working out, reducing soreness.
💪Burns fat: Caffeine increases your metabolism, and you will burn more calories during your workout.
💪More muscle fuel: Black coffee feels you up with energy, which enables you to work out for longer.

Well, as it turns out, planks are more effective than crunches in strengthening your core and building your muscles.

So what makes planks more effective?

💪They activate more muscles by working your entire body.
💪Improves your posture by strengthening your body
💪Increases flexibility by stretching out the lower part of your body

Including a minute of planks in your workout will help to strengthen your core and achieve great results.

Did you know you can plan healthy meals with just your plate?

The secret to staying healthy is having a balanced meal, and the anatomy of a healthy plate guides you in picking the right foods.

A healthy plate should contain fruits, vegetables, whole grains, moderate proteins, and healthy plant oils. But the trick is to focus on the recommended quality and quantity. 🥗

Spice up your plate with exciting recipes when the diet becomes plain and boring 😋