A life changing fitness & wellness

EncounterEncounter

Fit Farm will #challengeyourlimits and #resetyourpaceforlife with a tailored program fostering rejuvenation and motivation, concentrated on fitness,

nutrition and wellness.

The only premiere boot camp centrally located for easy access, our ranch is

tucked away in the rolling hills of Music City, waiting for you just outside of

Nashville.

Fit Farm is unlike other

fitness resorts.

Our resort is JUST FOR YOU! You will receive privacy from the outside world, so that the

focus is on YOU!

THE LAND IS YOUR PLAYGROUND

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1. PRIVATELY OWNED:

Your accommodation was built specifically for your experience, set in a private retreat away from the distractions of a city and other temptations, is designed for your success

2. YOUR FITNESS PLAYGROUND

Our 160 acres has 12 work out zones and a permanent obstacle course to challenge your limits in many ways

3. A TRUE ALL-INCLUSIVE

We believe in a stress-free environment without any surprises … from transportation to outings, your individualized testing and daily activities

We focus on changing fitness, eating and wellness behaviors with education and a sustainable

interactive at-home program. Your commitment is to seven hours of daily health, in turn we guarantee

measurable results.

*Your level of success depends on your focus and drive – what you

put in – you get out!

Fit Farm Training Staff

Spacious Facilities

Personalized Meal Plans

Drastic Achievements*

Your tailored program is designed to challenge you to achieve your health

and fitness goals, gain strength and

confidence while you #resetyourpaceforlife.

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#FitFarmPillars

Fitness Wellness Nutrition Education

CHOOSE YOUR POISON

96 hours of heart-pumping, pulse-racing, adrenaline-

junkie training. We’re ready for that

adrenaline rush, are you?

Call us for Bestie rates, Team rates.

More friends, more fun, more discount!

Full of high intensity –Train insane or remain the same! H.I.I.T the ground running

with our daily 7 hour regiment. No breaks unless

you puke, faint or die!

Counting inches, measuring success. 7 days

at Fit Farm equals 30 intense days at home!

3 UNIQUEPROGRAMS TO UPLEVEL

Weekend Warrior

#Reset you pace for life and find balance through fitness, wellness and education. We prepare you for your success

at home.

Call us for extended-stay rates. The longer you stay the

deeper the discount.

Wellness Program

Full throttle Program

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GO

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888-961-5681

#WarpspeedWeekendThursday to Sunday

All-inclusive package

#FindYourBalanceSunday to Sunday

All-inclusive package

#ChallengeYourLimitsSunday to Sunday

All-inclusive package

Airport transportationFit Farm offers a FREE shuttle to and from the Nashville International Airport on the following day and times: FREE SHUTTLE

Sunday Drop Off:11:30 AM and 3:30 PM

Sunday Pick Up:11:45 AM and 3:45 PM

Schedule your flight 1 to 2 hours after

If these times are not convenient for your flight schedule, we can provide you with licensed private drivers that make regular trips to Fit Farm. Average cost for this is $80 one way.

Schedule flight to arrive 1 hour prior

PRIVATE CAR HIRE

CAR RENTAL

Sumner County Airport in Gallatin is 10 minutes awayCall # 615-451-1490 or visit SumnerCountyAirport.comSUMNER COUNTY AIRPORT

Enterprise Car Rentals are availableGallatin, TN Call 615-451-7391

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Driving directions

From I-24 W toward Nashville take exit 74B for TN-840 E toward Lebanon/Knoxville. Merge onto I-840 E/TN-840. Take exit 76A to merge onto I-40 E toward Lebanon / Knoxville. Take exit 236 for S Hartmann Dr. Turn left onto S Hartmann Dr. Turn left onto US-231 N. Turn left onto TN-25 W. Turn right onto Rock Springs Rd. Fit Farm will be on the right. 5

SouthFrom I-40 W toward Nashvilletake exit 258 for TN-53 towardCarthage/Gordonsville.Turn right onto TN-53 N /Gordonsville Hwy. Continueonto TN-25 E / TN-25 Bypass.Turn right onto Rock SpringsRd. Fit Farm will be on the right.

EastFrom I-24 E toward Nashvilletake exit 44B to merge onto I-65N toward Louisville. Take TN-386toward Hendersonville / Gallatin.Turn left onto US-31 E N. Turnright onto Rogana Rd. Turn rightonto Rock Springs Rd. Fit Farmwill be on the left.

WestFrom I-65 S toward Nashvilletake exit 38 for KY-101 towardUS 68. Turn left onto KY-101STurn right onto US-31 E S.Turn left toward Old Hwy 31 EN. Turn left onto Old Hwy 31 EN. Turn right onto RockSprings Rd. Fit Farm will beon the left.

North

From the AIRPORT take I-40 E from Terminal Dr, follow I-40 E and TN-109 N to Airport Rd in Gallatin (drive for about 28 mi.). Turn right onto Airport Rd, and another right onto TN-25 E/Hartsville Pike. You’ll make a left onto Rock Springs Rd and find Fit Farm on your right.

Arrival & Check In

Enjoy your first meal at Fit Farm’s Meet & Greet BBQ

Our program is designed to last for one week at a

time, starting on a Sunday. We have 2 types:

Wellness Program 4h exercise : 3h activities

Full Throttle Program6h exercise : 1h activities

Join orientation and review your Welcome Packet

Tour the lodge and settle in

5:00 PM 6:00 PM

sundayarrival

Meet current and new guestsQ&A time

Check-in is upon arrival with time to answer

questions with lodge staff

Early arrivals are invited to jump into a class all day

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EMBRACE YOUR NEW

SURROUNDINGS

3:30 pm

Get unpacked and settle in a little

before orientation

Explore your room at 3:30pm.

Get familiar with the grounds at your leisure

with your map

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Check rates and availability and we will walk you through

the best option for you

Store your bags, stay & play and leave at your

convenience

10:00 Am

RoomCheck in

RoomCheck Out

ROOM OPTIONS

Don’t forget to UPGRADE to the right fit for you

Fitness Fitness#FitFarmPlayground is on 160 acres with12 separate training and fitness zonesTO PROVIDE YOU WITH 7 HOURS OF DAILY GUIDED ACTIVITIES

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BASKETBALLVOLLEYBALL

POOL &HOT TUBPERMANENT

OBSTACLECOURSE

2018

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• 7:00am Welcome Workout

• 8:00am Breakfast

• 8:30am Workshop

• 9:00am Stretch

• 9:30am Boxing

• 10:30am Pyramid

• 11:30am Rock Solid Abs

• 12:00pm Lunch

• 12:30pm Workshop

• 1:00pm Spin

• 22:00:00PM OBSTACLEOBSTACLE COURSE• 3:00pm Snack

• 3:30pm Interval Training

• 4:30pm Stretch/Yoga

• 5:30pm Dinner

• 6:00pm Free time

• 7:30pm Snack 9

Weekend WarriorBe an adrenaline junkie and play like you’ve never played before …

#BingeonBurpees

#WarpspeedWeekend

#BestiesBattleBurpees

What your day will look like:

WEEKEND WARRIORThursdays - Sundays

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• 7:00am Welcome Workout

• 8:00am Breakfast

• 8:30am Workshop

• 9:00am Stretch

• 9:30am Boxing

• 10:30am Pyramid

• 11:30am Rock Solid Abs

• 12:00pm Lunch

• 12:30pm Workshop

• 1:00pm Spin

• 2:00pm Tabatta

• 3:00pm Snack

• 3:30pm Interval Training

• 4:30pm Stretch/Yoga

• 5:30pm Dinner

• 6:00pm Free time

• 7:30pm Snack

What your day will look like:

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Whip it Up! High Intensity#ChallengeYourLimits and push yourself in a program that goes above and beyond … and exceed your own expectations!

1 week = 30 days of training at home

WHIP IT UP! PROGRAMSunday - Sunday

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• 7:00am Welcome Workout

• 8:00am Breakfast

• 8:30am Workshop

• 9:00am Stretch

• 9:30am Boxing

• 10:30am Pyramid

• 11:30am Rock Solid Abs

• 12:00pm Lunch

• 12:30pm Workshop

• 1:00pm Spin

• 2:00pm Cooking & Nutrition Class

• 3:00pm Snack

• 3:30pm Life Coach

• 4:30pm Yoga/Meditation

• 5:30pm Dinner

• 6:00pm Free time

• 7:30pm Snack 11

Wellness Program#ResetYourPace for life and find balance through fitness, wellness and education. We prepare you for your success at home.

What your day will look like:

WELLNESS PROGRAMSunday - Sunday

Nutrition SAMPLE MENU

8AM BREAKFAST - FRITTATA

12PM LUNCH - STUFFED PEPPERS

We tailor your meals to your body’s metabolism and ensure your dietary needs

are met. In our demonstrations and nutritional counseling, you will learn how to confidently prepare healthy meals at home.

Refreshing protein shake perfect for your recovery after

long and intense workouts.

CARBS45%

PROTEIN35%

FAT20%

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With advance notice we can accommodate any food sensitivities, allergies or special

diets – such as gluten-free, diabetic, vegetarian and lactose-intolerance.

MEALFORMULA

5:30 PM DINNER – PAT’S BURGER

3PM SNACK#1 - SHAKE

English muffin topped with protein loaded skillet-cooked eggy goodness.

Side of turkey bacon and fruit.

Farm Fresh Green Peppers stuffed with hearty brown rice

and ground turkey

A crowd-pleasing classic turkey burger on a whole wheat flat bread paired

with sweet potatoes and pickles.

The best craving satisfying snack made with non-fat Greek yogurt

7:30PM SNACK#2 –BLUEBERRY PUDDING

The food is wonderful. There’s a great variety, and it’s awesome you don’t have to cook it

yourself [...] I was never hungry during the day!

-Linda from Minnesota

“”

Education

Our goal at Fit Farm is to provide you with an unforgettable experience and the tools necessary for success as you move forward in your fitness journey.

A few of the areas of health and fitness you will learn about include:

Myths Squats Are Bad For Your Knees Prehabilitation strength training Components of Fitness 101 Foot Position In A Squat Breathing Techniques Resistance Training Systems Different Exercises For Different Body Parts E.P.O.C. (Excess post-exercise oxygen consumption) What Is Your Core?

R.M.R. – Resting Metabolic Rateo Knowing Your Nutritional Needso Knowing Fit Farm’s Meal System

Macros (Nutrition 101) Fad Diets Nutrition Label

o Packages & fake foodo Reading a labelo Grocery store trip – Safe brands

Meal Planning

WellnessA LA CARTE 1-ON-1 PERSONAL ENHANCEMENTS:

• Personal Training Sessions

• Nutritional Counseling

• Life Coach Sessions:

At the resort, your down time and rejuvenation is important to achieving your physical goals.

Throughout the week, taking time to relax and partake in a variety of massage treatments

is highly encouraged. Massage options include:

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• Swedish

• Sports

• Lymphatic

• Myofascial

• Neuromuscular

• Reiki

• Therapeutic combination

• Hot Stone Therapyc

• Goal-setting

• Overcoming fears

• Pillars of balance

• Releasing the shame

• Family & friends dynamic

• Unhealthy relationships

#fitfarmcommunity

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During your stay you will build relationships &

friendships that will become your family of support

Join our private Facebook Community through our Fit Farm

page which provides daily workout videos and interaction with

trainers, to keep you motivated

Go ahead and make those connections

starting today!

Keeping the challenge alive on your

continued journey

JOIN OUR #FITFARMFITBIT COMMUNITY!

#FitFarmTesting methods include • Styku - your computer generated

avatar for exact body measurements • RMR – your exact individualized

caloric understanding• Dunk Tank [Hydro-static] – precision

test for your fat and muscle ratio

Whether you’re taking your first towards fitness & wellness, or you’re an athlete preparing for the race of your life, our results-driven programs can help.

Our data-driven approach utilizes many methodologies to achieve a real body reset that makes true fitness and weight loss a sustainable reality for your journey.

You will see significant changes in blood pressure, heart rate and after six weeks, your cholesterol positive panel will be a success too.

Measuring your progress

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3D BODY SCANNING

We use the most cutting edge body scanner in the world to extract measurements, shape,

composition and other insights to power our data-driven approach to fitness and wellness.

Our STYKU scanners assemble a 3D model from over 600 infrared images taken in seconds, not

minutes – which means less errors in measurement and minimal testing time for you!

Before Size 10

After Size 4

Lost 30+ lbsand down 4 sizes 16

We measure in INCHESnot pounds.

Muscle means better bone density, higher metabolism

and a smaller pant size

Tools to measure your progress

Winners know the score!Don’t be skinny fat!

Knowing your goal – we have the most advanced technology to get you there

The scale may not move but your muscle mass will

For every pound of muscle gained at #FitFarm, you can eat another 80

calories of yummy goodness per day

The Resting Metabolic Rate test (RMR) determines the amount of energy (calories) your body uses at rest. This measurement is made by analyzing the oxygen your body uses versus the

carbon dioxide your body produces through aerobic (oxygen utilizing) metabolism.

This starting metric is critical to both onboarding the program at the right level and ongoing

course correction.

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Tools to measure your

progress

RMR

Dunk tankHydrostatic weighing, also referred to as “dunk tank", has been considered the gold standard for body composition

assessment (body fat: lean muscle).Hydrostatic weighing is based upon Archimedes

Principle which states that the buoyant force on a submerged object is equal to the weight of the fluid that

is displaced by the object. You can use this principle to determine a person's percentage of body fat because the

density of fat mass and fat-free mass are constant.

What to pack

FitBit is required

2 Pair of dry fit socks per day

Exercise wear (2 outfits per day)

Light Jacket or Sweater

Hat or visor

Casual clothing for your

Thursday off

Personal toiletries

2 Pair exercise shoes

Pool shoes or flip flops

Swimsuit & sunscreen

Water Bottle

*Check your pre-arrival email packet for a full list 18

NASHVILLE OUTINGS

NASHVILLESHORES

WATERPARK

NHLGAMES

CHECKWOODESTATE

GARDENSMUSICTOURS

NASHVILLE ZOO AT

GRASSMERE

To complete your Fit Farm experience, you can schedule additional days before or after the program to explore everything

Music City has to offer.

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ESCAPEGAMES

FLOATTANK

&INDIAN

LAKE

contact888-961-5681

sales@fit.farm

https://Fit.Farm

732 Rock Springs RoadCastalian Springs,TN 37031

For Additional Questions or to Book Your Stay

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Linkedin.com/company/Fit-Farm

Follow @FitFarmTN