Club Fit

You heard it here first!

Me, Matt & Mandie are not your mama so be sure to always re-rack your weights & put equipment back after you use it.

That’s the post. Don’t delete me 😜

Today is the day. Bob is competing in Arkansas Senior Olympics in deadlifts & bench press!

Bob came to our open house about 2 1/2 years ago and thought he’d try working with a trainer for a month or two to ensure he was exercising safely. With osteoarthritic knees and a tricky shoulder Bob & his trainer, Russell Hill started off focusing on joint stability and maintaining / increasing mobility.

Bob was religiously consistent with his training and would always put in 100% effort in every single workout as well as putting dietary suggestions into practice. His strength, stamina and mobility steadily increased as did his energy and overall health.

Fast forward 24 months and due to Bob’s hard work and efforts, at 77 he can now perform full squats and he has pain free, full range shoulder mobility.

It was in early 2026 Russ mentioned to Bob that he thought he might do well in the Arkansas Senior Olympics in the weight lifting competition. He said he would think that was something he had zero experience with. When he agreed to give it a try Russ laid out a 13-week training program to prepare and peak him for the meet.

Although Russ didn’t think it possible, Bob dialed up his intensity and dedication even more and now with the date upon us he has done his homework and Russ expects him to set new PRs in both the deadlift and bench press today!

“Regardless of how he places or how much he lifts Bob’s dedication and willingness to try new things at the age of 77 should be encouraging to everyone….i know it has been to me!” - Russell Hill, trainer

We will keep you updated on the competition.


Your neighborhood 24 hour gym
+ personal training + HIIT Bootcamp
📍Little Rock (Riverdale)

Signal Literacy Flow at Club Fit is back! Jeremy will be hosting this class the last Saturday of every month!

Next class is this Saturday August 29 @ 9am. Perfect for beginners, stressed professionals, and tight hips.

A practical yoga class for people who are tired of feeling stressed, tight, and constantly running on fumes.

This all-levels class combines strength, mobility, breathwork, and body awareness in a way that feels approachable and realistic for everyday life.

Led by wellness coach, yoga teacher, and personal trainer Jeremy Snowden, each class is designed to help you:
• Reduce stress
• Improve mobility and balance
• Build strength without burnout
• Feel more connected to your body

No yoga experience needed.
No pressure to “perform.”
Just movement that helps you feel better physically and mentally.

Perfect for busy adults, professionals, parents, beginners, or anyone looking for a healthier rhythm that actually feels sustainable.

Bring your own mat.
Members and non-members welcome.

Located at Club Fit in Riverdale
2516 Cantrell Road, Little Rock, AR

Bob Harrison is getting ready to compete in the Senior Olympics this Friday. He has been training hard with Russ here at the gym.

Help us wish him the best. He is going for the gold. 🏅

Your muscles didn’t get stronger in the gym.

They got stronger in the kitchen.

You can lift heavy all day, but if you’re not fueling with protein, you’re basically just moving weights around and wondering why you don’t feel stronger.

Here’s the tea: when you lift heavy, you create micro-tears in your muscle fibers. Protein rebuilds those tears bigger and stronger. Without enough protein? Your muscles don’t have the building blocks to actually grow.

How much protein do you need?
General rule: 0.7-1g per pound of body weight if you’re lifting serious.

That’s not crazy. That’s just math.

Chicken. Fish. Eggs. Greek yogurt. Protein shakes. Beans. Cottage cheese. Steak. Whatever works for you - just hit your protein target.

Heavy lifting + protein = actual results

Heavy lifting + no protein = you’re just tired and sore

Which one are you doing?

If you want help dialing in your nutrition to match your training, our trainers can point you in the right direction. Some of them are also getting nutrition certifications because they get it: training is only half the equation.

Lift heavy. Eat protein. Recover. Repeat.

[Tag a friend who lifts but forgets to eat 😂]

Club Fit MERCH!

Big thanks to Mandie over at Sherrod Digital Marketing I Websites that Rank & Justin at Electric Ghost for designing & producing these for us!

get a T-shirt hat, sticker or a cup up at the front of the gym and pay us via Venmo, or DM me and I can hook you up ⬆️

Signal Literacy Flow at Club Fit is back! Jeremy will be hosting this class the last Saturday of every month!

Next class is Saturday August 29 @ 9am. Perfect for beginners, stressed professionals, and tight hips.

A practical yoga class for people who are tired of feeling stressed, tight, and constantly running on fumes.

This all-levels class combines strength, mobility, breathwork, and body awareness in a way that feels approachable and realistic for everyday life.

Led by wellness coach, yoga teacher, and personal trainer Jeremy Snowden, each class is designed to help you:
• Reduce stress
• Improve mobility and balance
• Build strength without burnout
• Feel more connected to your body

No yoga experience needed.
No pressure to “perform.”
Just movement that helps you feel better physically and mentally.

Perfect for busy adults, professionals, parents, beginners, or anyone looking for a healthier rhythm that actually feels sustainable.

Bring your own mat.
Members and non-members welcome.
Limited to the first 15 people to RSVP so send us a DM to secure your spot.

First class is free. Classes are also included in our Black Plan Membership. Get 24 hour gym access, unlimited HIIT Bootcamp classes and unlimited yoga all under one gym membership.

Located at Club Fit in Riverdale
2516 Cantrell Road, Little Rock, AR