Compiled by Christin Yates


F45 Training—the “F” of which stands for “functional” and “45” is indicative of how long the classes are—is group training that is specifically designed to provide a functional, full-body workout while improving energy levels, metabolic rate, strength and endurance.

What makes F45 unique is that there are no treadmills and no mirrors. However, members push their cardiovascular limits to the test using other functional movements—any movement that you would do in normal life.

“When you hear no treadmills, you wonder how you’ll get cardio,” Emily Acree, owner of F45 Training Germantown, said. “On cardio days, we do heart-pumping high-intensity training with the use of simple equipment, such as battle ropes, box jumps, sleds and rowers.”

Mondays, Wednesdays and Fridays are cardio days at F45, while Tuesdays, Thursdays and Sundays are resistance. Saturday is a hybrid class with a mix of cardio and resistance training, which lasts one hour. Class participants never do an exercise for more than 60 seconds without a period of rest.

“Each time you come, you’ll get a completely different workout,” Acree said. “No two days will ever be the same, and everything is set up for you. It’s literally walk in, grab your towel and line up on the track. The trainer then demonstrates the exercises for the day.”

The team mentality at F45 Training helps members transform their lifestyle physically and mentally while encouraging community growth and a no-ego attitude. The trainers facilitate the class, but everything is technology driven.

“F45 is similar to personal training, but in a group setting—the trainers are free to push or offer modification of exercises. It really is made for people at any fitness level,” Josh Hogan, head trainer of F45 Training, said.

The TV screens will monitor the work periods and rest periods, leaving the trainer available to assist people in a one-on-one type setting. In addition, if class participants purchase a heart rate monitor, they can see statistics in real time on the heartrate TVs in the studio.

F45 is one of the most time-efficient ways of training, aiming to burn up to 750 calories per 45-minute session. With exercise modifications, it can be tailored for a beginning or an advanced athlete.

“Everyone at F45 is welcoming. We have knowledgeable trainers and a friendly, welcoming atmosphere,” Acree said.

F45 Training hosts challenges four times per year, with the next starting Feb. 3, 2020. The eight-week program rewards the top male and female who are then submitted to the global F45 8-week challenge. Thousands of F45 Training studios are located all over the globe, so everyone in each studio does the same workout each and every day.

Monthly memberships for F45 Germantown are available as well as class packages. For 2019, monthly unlimited was $169, or 8 classes per month was $119. Weekly rates were $45/week for unlimited. Class packs also are available—the more you buy, the more you save.

Acree recommends signing up for a class online. First-time participants are offered one week free to try the classes.



Yoga is aimed at uniting the mind, body and spirit. At Hot Yoga Plus, owner Susannah Herring believes that when a person can find harmony between these three things, he or she can find healing, health and joy.

Hot Yoga Plus offers a wide range of yoga classes to help students become more aware of their bodies’ posture, alignment and patterns of movement. The majority of their classes are Power Flow classes, which link breath and movement through unique sequences. The smooth, continuous flow deepens the breath, develops core strength, increases endurance and challenges balance and flexibility. Espresso Flow classes are 45-minute versions of a sweaty Power Flow. Both Power Flow and Espresso Flow classes are conducted in a heated room between 92 and 98 degrees.

In addition, Hot Yoga Plus offers Restorative Yoga, a practice that reduces stress and improves health, as well as Yin Yoga, for a deep stretch that works into the connective tissue of the body. These classes are a great balance to Power Flow classes and are non-heated.

But the best part about Hot Yoga Plus? “I think first and foremost, we have a fantastic community made up of people from all walks of life. Our students are a really diverse group of people who have all connected and become friends through yoga. Hot Yoga Plus is a happy, welcoming place,” Herring said.

All of Hot Yoga Plus classes are for all levels. The studio has a wide range of students in both age and ability. “We have athletes and people who don’t consider themselves athletes. Our classes offer something for everyone no matter your history or ability,” Herring explained.

The Hot Yoga Plus boutique also offers the largest selection of athleisure wear in Memphis, including brands ALO, Beyond Yoga, Manduka, Vuori and Avocado. Clients can also find an extensive collection of books, body products, yoga mats and other gear in its boutique.

Hot Yoga Plus offers an unlimited preferred plus plan for $115 per month which can be cancelled anytime with a 30-day notice. Drop-in classes are $20; 10 class packs are $170; and a 20-class pack is $300.

Students can also purchase one week unlimited for $45 or one month unlimited for $160. Hot Yoga Plus often runs sales and specials, especially as the new year begins. Students can drop in or register for a class on or at



Staying fit is always a challenge. At East Memphis’ SHED Fitness, it’s that challenge that brings their dedicated and enthusiastic community together. SHED’s clientele is not only finding community, they are seeing results.

Those results, which can be largely attributed to SHED’s unique workout programming, are what led Maureen Shorter Esposito and her husband Marcus Esposito to make the decision to bring SHED Fitness to Memphis last year. At SHED, the same workout is never repeated twice. This method helps people avoid the dreaded plateau.

“We focus on group fitness and providing a challenging and effective workout, but also making it fun, energetic and welcoming is what really sets us apart and cultivates that sense of belonging,” Esposito said. “You’re never bored, you never plateau and you feel really good after you leave.”

At SHED Fitness, participants are led through 3 to 5 stations of moderate to high intensity exercises for a total class time of 50 minutes. The workouts include anaerobic exercises utilizing weights combined with aerobic exercises designed to achieve peak performance. And each day of the week focuses on a different muscle group, so as not to fatigue the body.

“We welcome people who have plateaued, who are bored with their current fitness program or who can’t get their fitness level to the next stage,” she said.

“SHED is suited for all fitness levels,” Esposito said. “Just beginning your fitness journey? No problem! Our expert trainers are there to welcome you, guide you and make sure you reach those goals. For those who are already really fit, SHED offers you a completely unique workout that will provide you with that extra challenge you are looking for. SHED is truly for everyone, and that’s something we take great pride in.”

One of the things that makes SHED unique is their use of Woodway Curve treadmills, which are not motorized and challenge the entire body. In addition to the Woodway, SHED incorporates Concept rowers, pull-up bars, resistance bands, medicine balls, kettlebells and more. With such a diverse lineup of equipment, SHED is able to constantly refresh and restructure their programming.

Be sure to check out:

The SHED SHREDDER, offered every Thursday, focuses on raising the heart rate and is a calorie torcher. While other classes include set times for each station, SHREDDER is based purely on how long it takes each person to make it through the posted workout.

SHED STRENGTH, a more tailored approach, is a 30-minute one-on-one session led by a certified personal trainer. This personal training session is designed specifically to meet your individual goals.

At SHED Fitness, your first class is free, and monthly unlimited packages are $149. Class packs of 5, 8, 10 and 20 are also available. In addition, SHED offers private training sessions for clients who want a one-on-one experience with a trainer. An introductory private Strength session is $20 with session packages available as well.

Guests are welcome to drop in, as long as they arrive 15 minutes before class starts. Class registration can be done online at



The Memphis Jewish Community Center Fitness Center is the perfect gym to meet all of you and your family’s health and fitness needs. Whether you are just starting on your fitness journey or you are a dedicated fitness veteran, the MJCC Wellness Center is the place for you.

With state-of-the-art equipment, amazing group fitness classes and certified personal trainers and massage therapists, there is something for everyone in the MJCC wellness and fitness department. Getting in shape at the MJCC is easy and fun.

The complex is much more than a gym—it offers indoor and outdoor pools, three outdoor tennis courts, soccer fields, basketball courts, studios for spin classes, Pilates, youth and adult group fitness and so much more.

One benefit of the MJCC is more than 60 classes per week are included with your membership. Executive-style locker rooms with saunas, whirlpool and Jacuzzi’s are available for an additional $25 per month for members.

“Les Mills Bodypump, BodyFlow and Grit group fitness classes were just added to membership this month, and we have a variety of other classes such as boot camp, stretching, yoga, Zumba and more,” Mandy Kelley, Fitness Center Director, said.


The MJCC is not just a fitness center, but it is also an early childhood center offering camp programming, aquatics and more. Plus, childcare for children ages 6 months to six years is included in your MJCC membership.

“We offer children programming classes such as twirling, gymnastics, kid’s dance and taekwondo. You can take a fitness class, and at the same time, your child can also be taking a class. It’s very family friendly,” Kelley said.

In addition, the MJCC offers Rock Steady, a fitness program designed specifically for people with Parkinson’s Disease. The class focuses on non-contact boxing. Rock Steady meets three times per week and is open to members of the MJCC as well as non-members.

MJCC membership costs vary and are affordable for every type of family, from single college student memberships to senior adult couple memberships and everything in between.

When you become a member of the Memphis JCC, you will enjoy year-round use of state-of-the-art facilities located on 24 acres. Enjoy plenty of opportunities to flex your muscles, grow your mind, explore the arts, make new friends and enjoy new experiences. Annual dues give you complimentary access to more than 60 group exercise classes, 130 pieces of exercise and fitness equipment and much more.

Your membership also provides discounts to cultural and performing arts activities, personal training and massages, summer camps, child care, early childhood education and dozens of other classes and special events year round.

In January, the MJCC will also be offering a personal training and massage special discount for members, so it’s the perfect time to join!



Christ Church Fitness and Wellness Center understands that fitness and wellness are an integral part of being holistically healthy. Its Wellness Center offers a wide range of classes for individuals of all ages.

“The Fitness Center and classes are a caring community of people,” Jan Averwater, director of family fitness and wellness for Christ Church Memphis, said.

Many have been attending the same classes for 15 years or more, and Averwater refers to the Wellness Center like the television show “Cheers,” where everyone knows your name and treats you like family.

Some classes are specific like Yoga and Barre, but other classes combine cardio, weights, kettle bells and bands to keep participants engaged. The instructors enjoy changing up the format to prevent staleness and boredom as well as bringing in new formats and class offerings, such as Drums Alive, Pound, Reformer Pilates, Boxing and more.

The Fitness and Wellness Center at Christ Church also offers Rock Steady Boxing for people with Parkinson’s, and it partners with fifth-grade students as they serve as cornermen. With the Rock Steady Boxing method, exercises are largely adapted from boxing drills. At Rock Steady Boxing, Parkinson’s disease is the opponent. Exercises vary in purpose and form but share one common trait: they are rigorous and intended to extend the perceived capabilities of the participant.

The Fitness and Wellness Center includes a gymnasium, two studios for small, specialty classes, a large studio and the Fitness Center with cardio, free weights and weight machines. There are also showers and lockers available.

The Wellness Center is going through a remodel this winter to include new equipment, new spaces, additional hours and programming. Some classes that will be added are additional Reformer Pilates, Pound (cardio jam session with drum sticks) and Fitness on Demand, a platform of virtual fitness offering 400 workouts the participants can choose from and workout individually or with friends.

Averwater hopes to have the remodel done by March 2020, but the facility will remain open throughout the new year.

“As we began discussing how we can better serve the community, we concluded that fitness is more than getting your physical body fit—it is the health of the individual, the condition of being sound in body, mind and spirit,” Averwater said. “Our vision is to expand into the community, providing Health Fairs, family activities and screenings, not only for members, but for members of the community.”

Currently, fees are $120 per year, but after the remodel, the Fitness and Wellness Center’s plans are to expand into a family-friendly environment to include family rates.

“We also see the need to help others who cannot afford gym memberships and offer partial scholarships,” she said.

All classes are open to the community so invite church members, family and friends. Many classes are free, but a few have a nominal fee.