An Interview with F45 Cleveland
We first met the folks down at F45 Training at the beginning of this year when we were invited to come to the studio to set up during a new member event. We were eager to come, because, like many of you, we had run past their studio many times and were curious about it. Since that time we have continued to connect with their team which has led to us being able to offer a free F45 class for our Terra VIPs on Wednesday, April 27th at 6:30pm. To give those who are interested a better look at what F45 is, we asked studio manager, Troy Vanscourt, some more about their studio and what an F45 workout is all about.
Can you tell us a bit about F45? What is it, when did you all open in Cleveland, etc.
F45 Training Cleveland, Tennessee is a boutique style fitness studio. The F stands for functional training, a mix of circuit and HIIT styles workouts geared towards everyday movement. 45 is the total amount of time for sweat dripping, heart-pumping fun! We opened our doors to the Cleveland community in July of 2021.
What makes F45 different from someone just going to the gym on their own time? What makes F45 different from other specialty gyms?
F45 differentiates itself by focusing on Functional Training, which is a classification of exercise that involves training for activities performed in daily life and is designed to help individuals move and perform better in their everyday activities.
These types of exercises typically involve the use of your full body and multiple muscle groups, and consistent adherence can lead to a range of benefits including improved energy, body composition, metabolic function and sleep, and decreases in fat mass, stress, depression and risk of lifestyle diseases.
Our workouts are fueled and organized by the robust technology systems that we have in place. A series of TVs mounted on the front wall of our studios provide an organized, station-by-station diagram for each daily workout. With the guidance and motivation of the F45 Trainers, this system is a visual tool for our members to progress from exercise station to station throughout the workout. Integrated with F45TV, LionHeart gives you the power to accurately track your workouts, monitor your heart rate, the percentage of your maximum effort, and the total calories burned to help you reach your true potential.
The employment of our functional and circuit training workouts in a Team Training atmosphere is the final factor fueling F45 Training’s dynamism. The motivation and encouragement in a Group Training facility create a pulsing, upbeat environment where individual health and fitness goals are met and exceeded. This is what makes F45 Team Training, Life Changing!
The word "cross-training" is thrown around a lot. Can you tell us what you understand "good cross-training" to be and how it can be helpful, especially for runners?
Cross training is a widely used term in fitness today however, not all forms of cross training may be helpful, especially for runners. F45 cardio workouts are high intensity interval training sessions designed to improve cardiorespiratory fitness, physical capacity and body composition. HIIT workouts have also been linked with numerous health benefits and have been shown to reduce the risk factors associated with chronic disease.
F45 Training typically involves short intervals of high-intensity exercise, interspersed with static or active recovery periods. This type of exercise is typically performed as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain high-intensity exercise for longer periods of time. Sustaining higher exercise intensities as a result of HIIT workouts is shown to promote greater adaptations in cardiorespiratory fitness.
Would you mind sharing an exercise (or two!) with us that you would recommend runners add into their routine? (and can you tell us why it would be helpful specifically for runners)
Plyo Lunge
Functional fitness exercises are associated with an increased ability to carry out daily tasks and improved quality of life. A major advantage of F45 is an increase in the excess post-exercise oxygen consumption following each session compared to steady-state training. The contribution of excess post-exercise oxygen consumption to overall energy expenditure has a direct influence on body composition. It is also well established that cardiorespiratory fitness and reductions in fat mass are strongly associated with reduced risk of metabolic disease, adverse cardiovascular events and even mortality.
Exercises that we recommend runners add into their routine:
Dead Ball Around the World + 2 Plyo Lunges
4 sets, 45 seconds work, 15 seconds rest
This exercise will promote both upper and lower body strength and stamina as you engage the shoulders, core, glutes, quads, and hamstrings.
4 sets, 45 seconds work, 15 seconds rest
This exercise will improve functional movement and balance while engaging the glutes, quads, core, calves, shoulders, chest and triceps.
Both exercises will especially benefit runners strength, cardiorespiratory fitness as well as help improve body composition.
How can our audience connect with F45? Where are you all located, can people try out a class, meet the team, see the gym, etc.
F45 Training Cleveland TN is located at 210 1st St NE, Cleveland, TN 37311 near Catch Bar & Grill and Ever After Bridal. You can connect with us on all major social media platforms (@F45_training_clevelandTN) as well as via our website f45training.com/clevelandtn , by phone at (423) 813-9253 or simply stop by the studio during our business hours!
Terra Running VIP members have the exclusive opportunity to try out a FREE class on Wednesday April 27, 2022 at 6:30pm by signing up here or anyone is welcome to redeem a trial with us at anytime by visiting our website.
Any final thoughts you would like to share?
Research has shown high intensity interval training workouts significantly reduce abdominal fat and total body mass compared to moderate steady-state aerobic exercise. Reductions in fat mass are strongly associated with a range of additional health benefits. F45 has many beneficial effects on psychological and cognitive outcomes.
More than a fitness studio, we’re a community of people who’ve come together from all walks of life to work towards the common objective of reaching our health and fitness goals. Are you interested in taking the next step toward a healthy and active lifestyle? Let’s learn how we can help you achieve your health and fitness goals with a free Terra VIP X F45 class experience!
65 Roses 5k is Back on March 26th
Cleveland’s iconic 65 Roses 5k, which benefits the Cystic Fibrosis Foundation, is back on March 26th! The race, hosted by Lee University, has been going for almost two decades. In preparation for the event we asked race director and member of Cleveland City Council, Dr. Bill Estes, some questions about what runners can expect this year.
Can you tell us a little bit about the 65 Roses 5k? Why is it called the "65 Roses" and how many years has Lee University been hosting this event?
Kids can’t say, “Cystic Fibrosis.” They wind up calling it the 65 Roses Disease. You can read the whole story here. The first walk was in 2001, and the first 5K was in 2003.
How many years have you served as the race director?
Every single year.
Can you tell us about the course?
It starts and ends on the campus of Lee University. The first kilometer is due south to downtown. The longest stretch, on Ocoee Street from Inman to 23rd , is right at 2 kilometers, or 1.25 miles if you are from Pittsburgh. Going five kilometers through Historic Downtown and then the Historic Neighborhood in the spring makes for a perfect 5K.
What can runner's expect at the finish?
This year at the finish we will have coffee mugs for all the runners along with vintage swag, including cotton shirts. Along with water, Powerade, and fruit, we will have the usual big cheering section. And, timing by Terra Running.
Over the years this race has raised over a million dollars for the Cystic Fibrosis Foundation; do you all have a monetary goal that you are hoping to reach in 2022?
We would love to raise $45,000 this year. All runner should know that all $20 of their entry fee goes directly to the Cystic Fibrosis Foundation since local partners underwrite the cost of race for us.
Can runners do more to help raise money for the Cystic Fibrosis Foundation beyond signing up for the race?
If runners want to do more, they can form teams here. And every year we accept donations the morning of the race. Just go to either the run or walk tent. We give receipts if needed.
Do you have a favorite memory or story from your time involved with this race?
Certainly we all remember Meb Keflezighi coming to run and celebrate our surpassing one million dollars raised. Another set of memories revolve around all the people who come up to me each and say, “You don’t know me, but I’ve come to run for ___________.” All of these stories reinforce the work we all do year to year.
What are you most excited about for this year's race?
I think, like many things, the word normalcy comes to mind. Just getting back to putting on a community event where Cleveland and the University can come together for a fun, family friendly event is at the forefront of my little mind.
Any final thoughts?
We dropped the entry fee this year to $20; and nowhere else will get to run a flat, fast course with great swag at that price point. We have had literally thousands of Clevelanders run our race through the years, and I hope they all choose to come back in 2022. We’re working hard to put on the best event we can, and we love seeing Cleveland on the move.
Runners can sign up for the race here or in person at Terra Running. Early packet pick up is at Terra Running on March 25th and the race starts at 9am on March 26th.
Thanksgiving Day Races to be Part of Greenway 20th Celebration
The Cleveland/Bradley County Greenway is partnering with Terra Running Company of Cleveland to sponsor several celebratory races in conjunction with Terra’s traditional Thanksgiving Day 5k on Thanksgiving morning, November 25 at Tinsley Park.
The races, which range from a 20K to a 2-mile walk will commemorate the 20th anniversary of the greenway being a part of our community. The races will culminate a year of celebration that has included commemorative banners on the greenway, placement of a piece of new public art, and other recognitions.
“We wanted to have some kind of event where everyone who wants to can participate,” said Cameron Fisher, chairman of the Cleveland/Bradley County Greenway Board. “It made sense to host a commemorative race/walk, as the Thanksgiving Day 5k and other races have become a mainstay of events that happen on the greenway.”
“This is a one-time event to celebrate the 20th Anniversary of our beloved Greenway!” stated Brittany Katz, owner of Terra Running Company. “The Thanksgiving Day 5k will be combined with the celebration making for a once in a lifetime opportunity you don't want to miss!” Katz shared that the distances were designed to allow the whole family to participate, from a seasoned runner to someone who enjoys a leisurely stroll on the greenway.
Fisher explained the idea to add several race distances that represent the 20th anniversary of the greenway, starting with a 20K (12.43 miles). There will also be a relay option with the 20K allowing for a team of four participants to each run a 5K (3.1 miles). The traditional 5K will also be offered, as well as a 2.0-mile walk/run. All will originate from a starting point located at Tinsley Park near the Dog Park.
For those who wish to participate remotely, there will be a virtual option for the 5K, 20K and 2-miler. All registered virtual participants receive the same items as in-person.
Registered participants will receive a t-shirt commemorating the anniversary, which will include a map of the greenway on the back of the shirt that matches the map displayed on way-finding signs along the greenway. Participants will also receive the traditional beanie as part of the registration fee.
“Registration will be limited due to the parking capacity at Tinsley Park, so participants are requested to register early,” Katz stated. “Early registration also allows ample time to train for the chosen race(s).” Katz went on to say that no exceptions can be made once registration caps are met and the 5k has filled up every year in the past. The numbers will likely be higher with the added race options.
More details regarding race fees, the courses, timing, packet pickup, and other information is available by visiting runsignup.com/Race/TN/Cleveland/TDay5k.
Train for one of these great fall races
Racing is back! We are so excited to be able to share such a packed fall race schedule! Check out these great Terra Timed races in our area this fall.
August 28: Junior Achievement Race to Achieve 5k + 1 mile
Tinsley Park, Cleveland, 8am
Fun fact: the JA Race to Achieve 5k was the first Terra Timed race ever 5 years ago! Our timing business has grown so much since then, but the JA Race to Achieve will always hold a special place in our hearts! The race supports Junior Achievement of the Ocoee Region, whose mission is to inspire and prepare young people to succeed through financial literacy, work and career readiness, and entrepreneurship. This is a fast, flat course starting and ending at Tinsley Park across from the dog parks.
October 1: Funky Monkey Glow Run 5k + 1 mile
Rhea County Community Center, Dayton, TN: 4pm
If you love glow runs, this event is for you! RC3 puts on a phenomenal glow run each year through the streets of Dayton. Dress in your lights and glow sticks and enjoy running in the dark for this fun fall evening race. The race supports the programs of the Rhea County Community Center.
October 2: Autumn Rocks 5k
Lafayette, GA, 4pm
Lafayette, Georgia puts on the Autumn Rocks festivities each year, and we are so glad to be coming back for the 2nd time! The 5k course is around the beautiful LaFayette Golf Course, providing shade for this afternoon race. The race is accompanied by a Golf Tournament, so check out Catoosa County, GA for lots of fall weekend fun!
October 16: North River YMCA Ghosts and Goals 5k + 1 mile
Chattanooga Riverpark, 8am
The North River YMCA puts on a stellar 5k at the Chattanooga Riverwalk, and we love helping them raise money for the great YMCA programs. This is a well organized, fast, flat event right along the river! Costumes are encouraged and there is a Monster Mile for kids and walkers.
October 16: Willowbend Farms Run For Their Freedom 5k + 1 mile
Greenway Park, Cleveland, 4pm
Back in person for 2021, the Run For Their Freedom 5k + 1 mile is held at Greenway Park in Cleveland. This is a main fundraiser for Willowbend Farms, which is a non-profit organization with a mission to restore survivors of human trafficking, sexual exploitation, and sexual violence. Finisher’s get a t-shirt and finisher’s medal for their participation!
October 23: Cleveland Half Marathon & 5k
Downtown Cleveland, 8am
The Cleveland Half Marathon and 5k is back for its 4th year in 2021! Runners have come to love the huge finisher’s medal, great fan support, and fun post-race bash! There will be a new course for both 13.1 and 5k distance in 2021.
November 25: Thanksgiving Day 5k
Tinsley Park, Cleveland, 8am
Our Cleveland Thanksgiving Day 5k is a hometown favorite! Run with your friends or family on Thanksgiving and earn that turkey dinner. This race has sold out every year, so be sure to sign up early! We will be giving away the 2021 version of everyone’s favorite beanie hat. Donate canned goods at packet pick up and race morning for the United Way of the Ocoee Region.
Summer Events Downtown and Beyond in Cleveland
By Brittany Katz
Tennessee’s summers are the best time to enjoy the great outdoors! Here are some of the summer events we are most excited about in downtown Cleveland and beyond. Take advantage of the longer days and warmer nights with these great summer events!
MainStreet Cruise-In: MainStreet Cruise-In is the last Saturday of each month from May until October from 1pm to 6pm in historic downtown Cleveland around the Courthouse Square. Car enthusiasts show off their vehicles as all types of cars are displayed from classics to special interest and current models. Come enjoy the cars, shop, and grab a coffee or ice cream at Cleveland Coffee & market. The car shows are free family events, and a great way to spend a Saturday afternoon downtown.
First Friday Festivals: Let’s Go Downtown for Friday Festivals with live music each Friday in June! Enjoy great music and food at First Street Square, bring your family & chairs for free entertainment. Sponsored by WACKER Charleston and presented by MainStreet Cleveland and the Cleveland Bradley Chamber of Commerce Tourism Development. The music lineup in 2021 is great!:
June 4 – The Tommy John Band featuring Yattie Westfield
June 11 – Greg Erwin & 200 Proof country favorites
June 18 – Just Us Bluegrass
June 25 – The Dexter Thomas Band
Movies in the Park: The Community Foundation’s Emerging Leaders Council has planned three movie nights taking place this summer in Greenway Park. This event is FREE to the public; all you need to bring is your family, some chairs or blankets, and anything else you need to make your movie night under the stars comfortable. Food trucks will be available to purchase concessions starting at 7 p.m., with the feature beginning at dusk (around 8:30 p.m.). Children under the age of 18 must be accompanied by a parent. This summer’s movies are as follows:
May 21: Ralph Breaks the Internet
June 25: Star Wars: The Rise of Skywalker
July 16: Trolls World Tour
Keg, Cork, and Barrell at the Museum Center at 5ive Points, June 12th, 3-7pm
Courtyard (General) Admission $50, VIP Admission $100
Come join us at our premiere beer, wine, and spirits festival. Seated in the heart of downtown Cleveland, the Museum will be hosting a summer festival of local and regional craft beers and wines. The courtyard will feature more than 18 different beer and wine suppliers along with local food vendors. For an additional $50, 100 guests will have the privilege of entering our VIP lounge, in addition to the Courtyard. The VIP lounge will feature premium wine, mixed drinks, a tonic bar, and hors d’oeuvres. All food and drink is free with the cost of admission. One free tasting glass is included with the ticket purchase.
COVID Changes Things: A look back on our Fall themed group runs
By Brittany Katz
Usually during the fall, the Terra Van makes trips from Athens, Tennessee to Chatsworth, Georgia timing races. This fall looked very different in the race timing industry due to COVID-19 restrictions, and we knew people were craving some community on their runs. We had the idea a few months ago to fill the fall with socially distant, outdoors, themed group runs. We limited the size of each run with required online preregistration, but each event was free. Masks were required for gathering before and after the run. Participants could run or walk, with the group or on their own, and there was a specific theme each month to participate in. These runs ended up being the highlight of the fall for many of us, and it was exactly the community we have been missing since the spring!
September: Flannel Group Run
We planned the Flannel Group Run on an 80 degree day, but by the time the first day of fall came, flannel wasn’t such a bad idea! It was a cool evening and everyone was encouraged to wear Flannel to celebrate the first day of fall, even during the run! We got some confused looks from those passing by as we ran down Parker Street from people trying to decide if we were runners, scarecrows, or just poorly dressed for a workout. It was a great event and a perfect way to welcome fall!
October: Leftover Group Run
This run was inspired by my day-long task of organizing the leftover race shirts in the basement of our building! From the former Tall Betsy 6k, to the multiple years of Cleveland Half Marathons, to our most recent Spread Hope, Not Germs virtual race, we have leftover race shirts that tell a story of great race memories! For the Leftover Group Run, we limited the number to 25 participants, and they all gave us their preferred shirt size. For many of us, this was the first time running with a group since the spring and it was so. much. fun! We met outside the store on the sidewalk and then ran or walked 2.3 miles together. Upon finishing, everyone got to choose a “leftover” race shirt to take home.
October: Costume Group Run
The Costume Group Run was a super fun celebration of Halloween for adults! Everyone dressed up in their best Halloween costume and we ran through town together dressed up and happy. We had everything from Wonder Women (multiple) to crayons (who matched but didn’t know each other), princesses, cats, and a police officer. Some Halloween costumes are better for working out in than others, but everyone did about 2 miles around town together and it was a blast! We got lots of pictures and enjoyed the bit of daylight left before the time changed!
December: Cookie Run
2018 Cookie Run. Remember a time before social distancing?!
The Cookie Run is a tradition at Terra Running Company, and 2020 will mark our 5th year! This tradition was inspired by my love for cookies and annual desire to be part of a cookie exchange! This year’s Cookie Run will be December 17 at 6pm. Due to COVID-19, this year’s Cookie Run will look slightly different, but we are working hard to make it happen! In the past, we have had up to 75+ people participate, packed them in Bear Brew Coffee and Terra Running Company, and enjoyed hundreds and hundreds of cookies! This year, we will have to limit the number of participants, and we will have servers with masks and gloves serving the cookies to participants. Some cookies will be homemade, so we ask that you avoid those if you aren’t comfortable. We will be running 2-3 miles downtown at 6pm, and then will meet at Terra Running Company afterwards to enjoy the cookies. Strollers, dogs, and kids are welcome, but the roads will be open and it will be dark, so we ask that you dress in reflective and lights and stay on the sidewalks. We all have great memories of the Cookie Run over the years, and we are looking forward to making the event happen again in 2020, even if it has to look a little different! If you are interested I joining, you must register at this link: https://www.terrarunning.com/cookie-run Bring at least 1 dozen cookies per person (individually wrapped is recommended).