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Reducing Stress and Anxiety During Social Distancing

Posted on September 10th, 2020

With COVID-19 still at the forefront of all our minds, social distancing precautions and regulations don’t seem to be going away anytime soon. Let’s be real, living in a pandemic can cause extreme stress and anxiety for every age group. Social distancing can make us feel lonely, which can ultimately increase anxiety in our daily lives. Luckily, health professionals and the CDC have worked to provide us with methods for reducing the stress and anxiety brought to light by social distancing.

5 Ways to Cope With the Stress of Social Distancing

By learning how to cope with stress and anxiety in healthy ways, you can help encourage your entire community to stay strong during this pandemic. Here are a few recommendations for reducing stress and anxiety while taking social distancing seriously:

1. Stay active.

Staying active and exercising regularly is one of the best ways to reduce stress and anxiety. When we participate in physical activity, our body releases endorphins which in return reduce stress, improve sleep and more. During this pandemic, it’s important to put our nervous energy to use and get active.

Woman Running

Aerobic Exercise for Reducing Stress

Aerobic exercise is known to help decrease stress and anxiety levels. If you have ever heard the term “runner’s high,” this is what we are referring to. Aerobic exercise is any form of cardio workout. A few examples of aerobic exercise are:

  • Running

  • Cycling

  • Walking

  • Swimming

  • Jump roping

2. Invest in your mental health.

Another way to cope with stress and anxiety during COVID-19 is to invest in your own mental health. Oftentimes, we tend to push our mental health to the side when we are busy or overwhelmed with everyday life. It’s always a good idea to take a step back and focus on yourself. You can invest in your mental health in a variety of ways, including exercising regularly, finding a hobby, spending time with loved ones and more.

Cycling Handlebars

Exercise regularly.

Exercising regularly doesn’t just promote physical well being. It also helps improve your overall mental state. Now more than ever, getting in a routine of staying active is important. Exercising helps improve your mental health by reducing depression, anxiety and overall mood. Oftentimes, people find themselves in a gym letting out some steam on a bad day.

Pick up a hobby.

Another way to invest in your mental health is to pick up a hobby (or continue an existing one.) If you love to be creative, consider letting those juices flow during your free time at home. If you love gardening, now is a great time to put your efforts into seeing your plants thrive! Whatever your hobby may be, social distancing gives you the opportunity to take advantage of a little extra time in the day to have fun doing the things you love most.

3. Take time to be alone.

Sometimes, all you may need to reduce stress and anxiety is a day to yourself. If you live with family or roommates, spending an extensive amount of time together can really put a strain on your mental health. Spending time alone can help re energize your brain and reduce stress and anxiety. There are a variety of ways you can spend time alone, including:

  • Visiting the gym for a workout

  • Going for a run

  • Walking around the park

  • Taking a nap

  • Pampering yourself

4. Encourage your community.

Lastly, an educated and encouraged community is what we need to defeat this virus. When those around us know the proper precautions and social distancing measures to take, we can all live less stressful and anxiety-filled lives. Once you’ve done your research and learn facts regarding COVID-19, talk to your family and friends about what you’ve learned. Encourage others to do the same.

Smart Phone

Staying Active at ATC Fitness

At ATC Fitness, the health and safety of our members and employees is our top priority. In response to COVID-19 and health guidelines, we are learning to adapt to the new environment by implementing social distancing, sanitizing all equipment and more. Staying active is a great way to help reduce stress and anxiety right now, so we would love to see you at one of our 18 locations.

To learn more about how ATC Fitness is responding to COVID-19, check out our response today.


What to Pack in Your Gym Bag

Posted on August 11th, 2020

What to Pack in Your Gym Bag

There’s nothing worse than getting to your workout and realizing you forgot to pack something in your gym bag. Don’t worry, we’ve all been there before. If you’ve ever felt like you can never remember all of your gym bag necessities, you’ve come to the right place. Packing your gym bag doesn’t have to be so hard when you have a list of everything you may need while working out. Now, you’ll be prepared for all of your workouts with the ideal gym bag.

Gym Bag

10 Items You Need in Your Gym Bag

A well-packed gym bag not only includes items you’ll need during your workout, but also all of the necessary supplies you may need before and afterwards. We are here to give you the ultimate list of gym bag necessities. From pre-workout essentials to cooling down, here are the 10 gym bag items you should never forget:

1. Headphones

Being able to listen to music, podcasts, videos and more will help you stay motivated to continue working out while at the gym. Nobody enjoys listening to themselves breathe heavily while working out. Headphones can serve as a bit of a distraction during your workout, giving you something to focus on rather than yourself being worn out. Whether you like to wear wireless earbuds or larger headphones, it’s always important to toss a pair of them into your gym bag.

2. Water Bottle

One of the most important things to do during a workout is to stay hydrated. Bringing your own reusable water bottle allows you to keep water on hand while you workout. Instead of buying a disposable water bottle every time you visit the gym, reusable water bottles are also a great way to save money.

3. Microfiber Gym Towel

If you have ever used a normal towel at the gym, you may understand how frustrating it can be to have your sweat soak through instantly. Microfiber gym towels are designed to dry quickly, allowing you to continue using your gym towel during the entire workout.

Workout Equipment

4. Sneakers

Of course, you will need to pack your favorite pair of gym sneakers. Finding the right pair of gym shoes can be difficult. However, it’s important to invest in a good pair of workout shoes that will last a long time. The right pair of sneakers can make a huge difference in your workout routine.

5. Toiletries

Whether you want to shower or just rinse off, it’s always a good idea to freshen up after a workout. This is why it’s important to remember a few essential toiletries to pack in your gym bag. Toiletries you may need after the gym might include:

  • Deodorant

  • Shampoo and conditioner

  • Face wash

  • Body wipes

6. Change of Clothes

Unless you always head straight home after the gym, it’s never a bad idea to keep an extra change of clothes in your gym bag. You never know when an emergency may arise and you need to quickly get dressed to run errands or meet a friend. We recommend bringing light weight clothing to change into, because you want to give your body the ability to breathe after a heavy workout.

7. Cleansing Wipes

If post-workout showers aren’t really your thing, cleansing wipes may become your new favorite workout buddy. When you’re in a rush to get out the door, cleansing wipes can be a helpful item to have stuffed in your gym bag. These help remove sweat while also taking away any odor you may have developed while working out.

8. Gym Lock

Whether your gym provides locks or not, it can be beneficial to bring your own for the safety of your personal belongings. If you are out of town, you never know if your hotel’s gym provides locks, so it’s important to pack your own.

9. Post-Workout Snack

Post-workout snacks can be one of the most beneficial ways to rejuvenate your body physically after visiting the gym. Simple protein-heavy snacks can help restore energy and help heal your body at a quicker rate. A few healthy post-workout snacks are:

  • Greek yogurt

  • Granola bars

  • Nuts

  • Trail mix

  • Bananas


10. ATC Fitness Membership Card

Last, but certainly not least, always remember to pack your ATC Fitness Membership card! It’s never fun to arrive at the gym and soon realize you’ve forgotten one of the most important gym bag necessities. Your gym membership card will not only get you in the door, but it also prevents you from having to manually check in, allowing you to get into your workout quicker. 


Here at ATC Fitness, we are committed to providing you with the most beneficial information you may need while working out in one of our facilities. Are you ready to get started on your fitness journey? Don’t wait any longer! Contact us today or check out our membership options. 



How to Stay Motivated to Workout While Traveling

Posted on August 3rd, 2020

How to Stay Motivated to Workout While Traveling

One of the most important parts about staying motivated to workout is having a daily routine. At home, you’re able to religiously follow your routine of packing a gym bag, laying out gym clothes, and more. However, when you’re traveling, you may have to do a bit more work in order to stay fit on the road. Whether you are on vacation or a business trip, it can be difficult to find the motivation to get up and workout every morning or evening, because there are an abundance of other activities you could be doing. You may, however, find yourself having more time and energy to spend towards fun activities when you stick to your daily workout routine. Sticking to a somewhat normal routine will help you stay motivated when you return home.

7 Ways to Stay in Shape While Traveling

Working out while on the road doesn’t have to be as difficult as it sounds. With a few tips and tricks, you’ll be on your way to achieving your fitness goals on vacation in no time. Here are a few ways you can stay in shape while traveling:

1. Set daily goals.

Setting goals are one of the most important parts of having a successful workout routine. Without goals, you won’t be able to track your progress or have a vision for the future. This still applies while you are traveling. Although you may not have access to a scale at your hotel, you can still set alternative goals to weight loss. This may include running a longer distance, lifting heavier weights, staying an extra 20 minutes, and more. By planning ahead and writing these goals down prior to arriving at your destination, you will already know the goals you have set for yourself while traveling, helping to keep you motivated.

READ MORE: Gym Membership Options at ATC Fitness →

2. Pack a gym bag.

Is packing your gym bag part of your daily routine before getting to the gym everyday? If so, you’re not alone. Even the simplest parts of our schedules like throwing a towel into our bag can make a huge difference when it comes to staying motivated. If you tend to carry your gym bag with you at home, we recommend doing the same while traveling. When you arrive at your hotel, immediately set your gym bag aside so that you will see it every morning when you wake up. Simple steps such as packing your gym bag can keep you motivated to stay active on the road.

3. Find a relaxing workout spot.

One incredible part of working out while traveling is that you can find a workout space that is a reward within itself. Whether you are at the beach or in the mountains, you are sure to be surrounded by breathtaking views. Soak these moments in while working out. You don’t have to stay in your hotel’s gym to workout. Instead, take a stroll and find a relaxing space to do your exercise routine. You will find it much more motivating and enjoyable to workout when you are gazing into a gorgeous view of your vacation destination.

Woman Working Out

4. Treat yourself afterwards.

As humans, gratification is built-in to our bodies. What’s the point in fighting the urge to treat ourselves every once in a while? While traveling, the desire to stay fit doesn’t have to remove your opportunities to enjoy your time away from home. Let’s be real. Working out on vacation doesn’t sound like the most exciting thing for everyone. However, it can be an outlet for rewarding yourself. After your daily workouts, treat yourself to time alone, a special food or drink, or even an exciting excursion you couldn’t experience elsewhere. These rewards will help you stay motivated to get out of bed and stay fit while on the road.

5. Take a local gym class.

If you love to take group classes at your local gym, don’t stop while on vacation! Group classes are one of the best ways to motivate yourself and others to continue working towards fitness goals. At ATC Fitness, we help members to stay active even while on the road by offering group classes, fitness programs, and more. With a multitude of amenities, each of our locations is fit for travelers like you to continue staying motivated to workout while also enjoying your vacation. 



Staying Motivated at ATC Fitness

It can be easy to stray away from your workout routine while traveling. However, staying motivated to stay active on the road comes with a variety of rewards. By setting goals, planning ahead, and taking advantage of your surroundings, you can continue staying motivated to workout while traveling for family vacation or business trips. 


Here at ATC Fitness, we are passionate about helping you reach your health and wellness goals. We want to serve you by providing tips and tricks on staying motivated to workout no matter where you are. If you are ready to get started on your fitness journey, check out our gym membership options. We can’t wait to see you succeed!



What is a Level 4 Tanning Bed?

Posted on July 6th, 2020

What is a Level 4 Tanning Bed?

Whether you have tanned in a bed for years or are new to this experience, you may be wondering the difference between different level beds and which type is safest for you. Fortunately, there are a variety of ways to keep your skin safe while using a tanning bed to maintain a natural glow throughout each season of the year. Here at ATC Fitness, our premium memberships include level 4 tanning bed use. We are here to help you better understand why level 4 beds are safe and easy to use. 


How do I become a premium member?

4 Benefits of Level 4 Tanning Beds

If you are new to tanning in a bed, you may be wondering whether or not tanning beds are safe for you and your skin. It’s important to understand what differentiates each level of bed from the next in order to choose which level is best for you. Our team at ATC Fitness is passionate about providing each of our members with safe and healthy opportunities to become more confident. Level 4 tanning beds are just one of the many services we offer. There are a variety of reasons level 4 tanning beds are safer than other levels.

Tanning Bed

1. Level 4 tanning beds feature less UVB rays.

UVB rays can be harmful to your skin if exposed for a significant amount of time. Luckily, level 4 tanning beds feature significantly less UVB rays in comparison to lower level beds. Instead, level 4 tanning beds use a greater amount of UVA rays. The difference between UVB rays and UVA rays can be significant when it comes to the safety and health of your skin. UVB rays are known to cause sunburns, which can lead to serious skin problems down the road. On the other hand, UVA rays are bronzing rays, preventing your skin from burning as often.

2. You won’t have to tan as often.

Another great aspect of level 4 tanning beds is how often you have to lay. When using lower levels, you may need to visit the tanning salon 4-5 times a week to see the slightest amount of change to your skin color. Because of the UVA rays in level 4 tanning beds, your tan will develop at a much faster rate than it would in a lower level bed. Now, you can protect your skin while staying confident by only using a tanning bed 2-3 times a week.

3. Level 4 tanning beds are more comfortable.

Level 4 tanning beds come with many benefits, but one of our favorites is the comfort of built-in air conditioning and fans. Tanning beds can become pretty steamy at times, but level 4 beds have an extra layer of comfort with these extra amenities. This is just another way we are working to provide our premium members with top-notch services.

4. You can choose between stand up or lay down beds.

Everyone loves to have options when trying something new. At ATC Fitness, we offer both stand up and lay down beds to choose from. Both types of beds are level 4 and will provide you with beautifully tan and glowing skin. You have the opportunity to try each bed out and find which best suits your comfort!

Tips for Tanning in a Sunbed

There are a variety of tips and tricks you can use to help keep your skin beautiful and healthy all year round while tanning. It’s important to remember that your skin can become very sensitive in different environments. We recommend reading about sunbed safety tips before laying for the first time.

Use proper tanning lotion.

Many people think any type of tanning lotion will work in a tanning bed. However, this is not true. There are specific types of lotions designed to help develop your tan while laying in a bed while also protecting your skin from the UVB and UVA rays.

Wear protective goggles.

UV rays can be harmful to your eyes if you do not take proper precautions. Our team at ATC Fitness recommends wearing protective goggles or other eyewear that will help cover and protect your eyes and the skin around them from becoming damaged.


Moisturize your skin.

Tanning is known to dry out your skin. If you choose to lay in one of our level 4 tanning beds, we recommend finding a moisturizer that works well for your skin. This will not only help prevent peeling, but also keep your tan looking smooth and glowy all year round.

Be patient.

Lastly, it’s important to be patient when laying in tanning beds. Your tan will not develop overnight. By letting your skin breath and having down time, your tan will develop beautifully. We recommend waiting 24 hours between each tanning session.

Level 4 Tanning at ATC Fitness

There is no reason to pay for tanning at a salon when you can receive complimentary level 4 tanning as a premium member at ATC Fitness. You can have sun kissed skin all year long while staying fit by visiting your local ATC Fitness location. 

Interested in upgrading your membership or joining ATC Fitness as a premium member? Get started today!

How Exercise Helps Reduce and Relieve Anxiety and Stress

Posted on June 8th, 2020

How Exercise Helps Reduce and Relieve Anxiety and Stress

If you suffer from anxiety and stress, you may be looking for ways to relieve your mind of all daily activities that consume your schedule. Staying active through workouts is a great way to relieve anxiety and stress while producing a healthy and happy lifestyle for yourself. Working out comes with a variety of mental and physical health benefits.

Woman Yoga Exercise

Exercising From Home

With the current pandemic, ATC Fitness facilities are closed for the greater good of all of our members. Staying indoors is one of the best ways to prevent disease from developing and spreading throughout our communities. Although you aren’t able to attend classes and workout at ATC Fitness facilities, there are a variety of ways to stay active in your own home. A few safe and simple exercises for all age groups are:

  • Wall push-ups

  • Calf raises

  • Chair squats

  • Stretching

  • Knee extensions

  • Dancing

Exercise can make you feel happier.

When you exercise, your body releases endorphins, also known as the “feel good” chemical. Endorphins are the body’s natural painkillers and bring you a sense of satisfaction even after a difficult workout. If you have ever wondered why you feel energized and positive after working out, endorphins are the answer.

Exercise can improve your mood.

Because physical activity increases the amount of endorphins released in your body, you will experience an overall improvement in your mood throughout the day. By incorporating a workout routine into your daily schedule, endorphins will help increase energy levels and leave you feeling happier and healthier.

Exercise enhances social interaction.

It’s no surprise interacting with others is good for mental health. You don’t have to exercise alone. In fact, many individuals have made daily workouts into social events to spend time with others who are on their own health and wellness journey. Whether you walk with friends around the park or join a spin class, there are multiple ways to enhance social interaction while working out. Not only will working out with others help relieve stress, but it also gives you more energy to spend time with friends and family.

Gym Class

Participate in group classes at ATC.

Group classes are one of the best ways to make friends while working out. While in a group workout class, you will have the opportunity to participate in an encouraging and health group of individuals who have similar goals as you. At ATC Fitness, we offer a variety of group fitness classes, including:

  • Spin

  • Yoga

  • Zumba

  • SilverSneakers

Exercise boosts confidence.

When you are bogged down by anxiety and stress, it may be difficult to feel confident throughout your day. One way to boost your confidence is to incorporate a workout routine into your daily schedule. By working out regularly, you will improve your overall physical and mental wellbeing. Staying active will boost your self esteem by continuing to work towards and meet your fitness goals.

You will see visible results.

If you exercise regularly, you are more likely to see visible results quicker. For many individuals, low self esteem is one of the main reasons they experience anxiety, stress, and depression. Working out on a daily basis will allow you to see physical and mental results over time.

Exercise produces better sleep.

Anxiety and stress play major roles in how well you sleep at night. If you continue to toss and turn throughout the night, exercising regularly can be one way to eliminate the stress causing poor sleeping habits. Working out will give you energy throughout the day while allowing you to rest well at night.

Spend time doing things you love.

With an improved sleep schedule, you will experience boosts of energy like never before. Better sleep will lead to better moods and more energy, allowing you to spend more time with friends and family. With more energy, you will also be able to enjoy your favorite hobbies and activities without becoming tired as fast.

Happy Woman Nature

Exercise calms your soul.

Many workout routines include movements that help put your mind at ease through simple rhythms. When your mind is able to focus on one movement at a time, it gives you the ability to forget about other stressful aspects of your daily routine. Before and after your workout routine, remember to stretch your muscles. Stretching can help relax your entire body and relieve stress and anxiety you may be experiencing. A few repetitive muscle workout movements to try are:

  • Running

  • Cycling

  • Swimming

  • Walking

Exercise puts you on a schedule.

When you have a hectic schedule every week, it may seem impossible to fit working out into your daily routine. However, with the help of a little bit of organization and planning, regular exercise will become a necessity in your weekly schedule. Whether you start a workout plan or set monthly goals, planning your workout schedule will relieve the stress of fitting activities onto your calendar. Instead, you’ll know exactly when and where you can get your workout complete.

Enjoy 24/7 Access at All ATC Fitness Locations in Memphis

The team at ATC Fitness believes staying active comes with a variety of physical and mental health benefits, including the relief of anxiety and stress. Our facilities offer a variety of ways to stay active through solo workout routines or group fitness classes. We encourage you to begin your journey to a happier and healthier you today!

Ready to get started? Check out all of our gym membership options and apply today!