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8 Tips For A Healthy Spring Break
Written by Teneil Lilly March 23, 2018
Spring Break is finally upon us! Many of you will be traveling over the next few weeks, but don’t let vacation be an excuse to neglect your health and fitness. Here are 8 tips to help you stay on track while enjoying your getaway....
National Eating Disorder Awareness
Written by Teneil Lilly February 22, 2018
This week is National Eating Disorder Awareness Week, and for the first time, I feel the need to share some of my story. Mental health issues tend to be avoided, hidden in the dark like secrets that, if discovered, will somehow make us less human. Maybe if we started to bring these secrets into the light, we could see that they aren’t something to be ashamed of....
Coping With Your Partners Unhealthy Lifestyle
Written by Teneil Lilly Februrary 15, 2018
You finally managed to clean up the kitchen, tuck the kiddos into bed, and plop onto the couch after another draining day. You grab your book and settle in, thankful for a just a few minutes of chill time. Then you hear it. Crinkling and crackling coming from the kitchen. Again. “Is he really eating Oreo’s right now?” you ask yourself. “Does he not care about his health, or my goals for that matter?!”...
28 High Protein Snacks To Power Through February
Written by Teneil Lilly Februrary 13, 2018
Busy lives and unpredictable schedules can often lead to times of hunger throughout the day. During those times, whether you are at work or out running errands, you are often faced with two options....you can eat or you can try to tough it out until the next meal time! While both options are possible, healthy snacking is a great way to dampen hunger, contribute to daily energy needs, and reduce binging at your next meal. The key to healthy snacking is choosing nutritious choices that are high in protein...
Can Working Out Make You Smarter?
Written by Teneil Lilly Februrary 5, 2018
As we age one thing becomes clear: we just don't function as well as we used to. We lose muscle, coordination, flexibility, and most importantly brain function. As we age the pathways through our brain that control movement, memory, and cognitive function begin to deteriorate. However, much like exercise helps our physical bodies slow the effects of aging, it also helps our brains to retain function as we age, but how?...
Exercising While Sick: Go Hard or Go Home?
Written by Teneil Lilly January 1, 2018
We all know the feeling…one moment you’ve got a little tickle in your throat and a few sneezes here and there, and then, BAM! Your nose looks like Rudolph and you’re carrying a box of tissues everywhere you go. There is no question that cold and flu season is upon us, and rampant at that. So what should your gym routine look like when you are sick? Should you go hard or go home? 
Get In the Zone...The Heart Rate Zone!
Written by Jerry Moore January 18, 2018
If you have spent any time at the gym recently, you have probably heard some chatter about heart rate monitors. You’ve probably even asked yourself, “What is all the hype about and are these little devices really worth it?” Let’s take a closer look at 5 reasons why you should consider getting in the zone…
Get A Head Start on Those New Years Resolutions
Written by Jerry Moore December 6, 2017
Well, it’s almost that time of year again. Nope, not the holiday season; we’re talking about Resolution Season! Gyms, exercise studios, and health food stores brace themselves for the influx of those whose New Year’s resolutions bring them through the doors, hoping to find better health. And what does that mean for you? Suddenly (but expectedly), come the first week of January, it’s harder to find a parking space, perhaps harder to schedule sessions with your trainer, and harder to get the needed elbow room for your workouts.
If you find yourself in the category of those hoping to get your exercise motivation rekindled after the start of 2017, good for you. Making a positive choice for your health is always a worthwhile endeavor. However, we’d like to encourage you to get started NOW, rather than wait until January.
Why?
Supplemental Nutrition Q&A with Duke from Propello Life
Written by Teneil Lilly November 9, 2017
Propello Life is a great local business and supporter of T&J! You can find their great products in our gym and online. Propello Life is dedicated to inspire, educate and fuel active lives. Non-gmo Whey Proteins, Rejuvenating Aminos and Pre-Workouts.

T&J in the Community: Sybert, Rhoad, Lackey, & Swisher
This weeks T&J In The Community comes with T&J member Zachary Swisher. Check out Attorney Zach as he talks more about what he does to help others who get themselves into a legal pickle. With his new office located in old Powell, legal advice is only a short drive away!
Written by Teneil Lilly  November 8, 2017
Beware the "Food Pusher!"
Written by Jerry Moore Lilly  November 11, 2017
The holidays are typically a time of unhealthy eating, family gatherings, work parties, beverage consumption and weight gain! The time between Thanksgiving and New Years is always difficult…
​BEWARE, “The Food Pusher!”
T&J in the Community: Mom & Pop's Dollar Plus
Written by Jerry Moore  October 26th, 2017
We are visiting Mom & Pop's Dollar Plus and owner Eddie Bracconeri today for T&J in the Community. Gotta love supporting our local Powell businesses! Be sure to check out the store for pretty much anything you can think of!
T&J in the Community: Hold More Self-Storage
Written by Teneil Lilly  October 11, 2017
We’re back with T&J In The Community! Today we stopped in to talk to Ron Held with Hold More Self-Storage. Great guy and great local business! Take a look!
Don't "Fall Off" After Summer!
Written by Teneil Lilly  October 3, 2017
It’s that time of year again! Vacations are over, the kids have been back in school for a month now, your schedule is out of whack, the leaves are starting to change, it’s starting to cool down outside (so we thought, but soon enough!), and you’re left wondering, yet again, what happened to that consistent workout routine that your swore to keep up with through the summer and STILL haven’t found?
Don’t worry, it’s happened to all of us at one point or another, but don’t let the excuses hold you back! Here are some tips for not “FALLING” off track after summer:
Breast Cancer Awareness Month
Written by Teneil Lilly October 1, 2017
T&J No Limit Fitness is partnering with Lululemon to raise money for The Ohio Health Foundation, supporting Breast Cancer Patient Assistance!
Keeping the Whole Family Active
Written by Jerry Moore  September 20, 2017
Now that school has started, keeping the whole family active can be tricky. Long days spent in the classroom or in the office makes coming home and exercising SUPER unappealing. But there are definitely ways to sneak in physical activity into your daily routine, all while promoting a happy, healthy home. ​
September 20th, 2017
Written by Jerry Moore  September 13, 2017
Meet our newest T&J Boxing Instructor, Jill Savage! Be sure to check out her class Saturday at 11:00! Here's a little bit about Jill....
August 3rd, 2017
Written by Jerry Moore  August 3, 2017
Have you ever come across a recipe online or maybe while looking on Pinterest and noticed an ingredient called nutritional yeast? You are not alone if, like me, you looked at the words and thought, "what the heck is that?"
How To Stay Motivated During Those Busy, Fun Summer Months
Written by Jerry Moore  July 13th, 2017
Jessica here to deliver you a dose of motivation!
It can be extremely difficult to stick to your fitness routine and nutrition regimen during the summer. Summer time is filled with long weekend holidays, backyard barbecues, vacations, outings with the kids—the list goes on and on! This time of year makes it easy to just skip a workout or indulge in something off of your diet plan. Don’t get me wrong, taking days off is not a bad thing—especially if your body is telling you that you’re working it too hard. And treating yourself to your favorite guilty pleasures every now and then is okay, too. Completely cutting out your favorite treats can lead to overindulging when you get the chance—and we definitely don’t want that. But you should never be afraid to reward yourself when you deserve it.
So why shouldn’t we just fall of the fitness wagon during the summer?
June Performance Camps for Student Athletes
Written by Jerry Moore  May 19th, 2017
​Now that summer is just about here, we have a full program ready for our Student Athlete Sports Performance Camps! Check out the schedule below, all beginning in June, and contact us online, by phone, or at the gym to secure your athlete a spot! The off-season is the perfect time to gain an edge!
T&J In The Community: OhioCryo
Written by Jerry Moore  May 15th, 2017
​Today we're at Ohio Cryo (Dublin, OH) with Cody Puccetti for T&J in the Community! If you're looking relieve some muscle and joint soreness, this is definitely a place you want to visit. Plus, it's a really "cool" experience! (pun intended)... Be sure to check out their page or ask us at T&J and we'll gladly provide you with more information!
T&J In The Community - The Glass Slipper
Written by Jerry Moore  May 8th, 2017
​​We are at The Glass Slipper today for T&J in the Community! No matter your age, if you want to feel like a Princess at your own private Tea Party, this is the place to be! For more information, check out the website at www.glassslipperteas.com and talk to Stacey Haney.
Don't Forget About Post-Workout Nutrition
Written by Jerry Moore  May 3rd, 2017
​You just blasted your way through another one of T&J’s grueling classes and are feeling stronger by the day! You grab your towel to wipe the sweat off of your drenched forehead and finish off what is left in your water bottle as you head out the door. You attempt to gracefully slide into your car, despite shaky legs, while your mind is already focused on crossing the next thing off of your list for the day. After all, you just killed that workout, and your list is never-ending-- so it’s on to the next thing ... right?

T&J In The Community: Bright Smile Dental
Written by Jerry Moore  May 1st, 2017
Check out this week's T&J in the Community with Bright Smile Dental. The name says it all!
We Gave Away Two Trips to Greece!
Written by Jerry Moore  April 28th, 2017
​Last summer, Theo and Kelly visited their families in Greece, and made a promise that for their next trip, they wanted all of our amazing members to join them who were able. Well, more than 40 T&J members signed up to take the Greece trip together, and we began a contest in February to give away that trip for free to one very deserving member. The criteria were: Like and share our contest post on Facebook and refer 3 of your friends to join T&J before April 15th.
T&J In The Community: Physical Therapist Allison Tagge
Written by Jerry Moore  April 24th, 2017
​Today for T&J in the Community, we're taking time to talk about some exercise and health issues related to Pelvic Floor Dysfunction. To help us learn more about this topic is local Physical Therapist and specialist in this particular issue, Allison Tagge. Check it out!
If you have any questions, contact Allison at allison.tagge@mchs.com or let us know at T&J and we can put you in touch with her.
Why Women Should Lift Weights
Written by Jerry Moore  April 22th, 2017
​We love lifting heavy at T&J! But we know that weight training can be a little intimidating to some people, especially women, because there is a stigma that it will make you “bulk up.” If you want to start a fitness journey and lose weight, you are probably thinking that “bulking up” is the last thing that you want to do. If you are a female that is afraid of weight training, we are here to tell you that lifting weights has tremendous benefits for both men and women, and our trainers, especially, will not only ask you to lift, but to lift HEAVY!
Besides the fantastic feeling of starting with small weights and literally watching yourself get stronger as you slowly increase your weight week after week, there are plenty of reasons why women should lift weights that you can’t argue with. Here they are:
T&J In The Community: Espresso 22
Written by Jerry Moore  April 17th, 2017
​This week we are at Espresso 22 for our T&J in the Community video. Be sure to stop in and try out the awesome coffee selections and menu items. Definitely some tasty and healthy options!
T&J In The Community: PropelloLife
Written by Jerry Moore  April 10th, 2017
​Check out our first installment of "T&J in the Community!" Every Monday we will be taking time to highlight a local Powell business, and this week we are meeting with Founder and CEO of PropelloLife, Duke Armstrong. Be sure to check in every Monday for T&J in the Community!
8 Tips For A Fit Spring Break
Written by Jerry Moore  April 9th, 2017
​Not all workouts treat your body the same! Especially when it comes to what happens to your body after the workout is over.
The period of time after your workout is complete is when your body will or will not experience Excess Post-exercise Oxygen Consumption or (EPOC), which simply means trying to return to normal. Some workouts, like high intensity interval training, give you greater EPOC, which leads to your body burning additional calories throughout the day when your workout is done. This is because high intensity exercises are anaerobic, meaning there will be multiple times where your body’s demand for oxygen will outlast its supply. Here is what is actually happening to your body after a high intensity workout:
Why You Should Add Circuit Training Workouts to Your Routine
Written by Jerry Moore  April 1st , 2017
​If you are working hard in the gym, but are either plateauing, or not seeing the results you are looking for, it may be time to add circuit training workouts to your routine.
Circuit training involves completing a series of workouts-- usually a combination of high-intensity cardio with some sort of strength training-- and not truly resting until each circuit, or interval is completed.
Circuit training versus logging miles on the treadmill, or spending hours on weight machines, has incredible benefits. So many benefits, in fact, that we decided to base an entire class schedule around it! But the best thing about circuit training is that it is so flexible-- you can create your own routine with limited equipment, or participate in a variety of group fitness classes based on circuit training with tons of different equipment. Not convinced? Here are some specific benefits of circuit training workouts:
New and Improved Personal Training Packages
Written by Jerry Moore  March 8th, 2017
​At T&J, we never want people to feel like they are "on their own" in their fitness journey. That's why we have re-assessed our personal training packages to figure out how we can provide the best support system to help you achieve your goals during the duration of your personal training. This thought combined with valuable feedback from our members led to our New and Improved Personal Training Packages! You will see that along with the actual workout sessions, each package comes with a degree of assessments, nutrition help, and accountability coaching. 
Kickstart New Year Cleanse Program
Written by Jerry Moore January 2nd, 2017
​The holidays can get the best of our bodies. If you find yourself feeling in need of a fresh start cleanse after some extra sweets, drinks, and big family dinners, then what better way to do it than with your T&J fit fam?
Our Registered Dietician has designed a 30 day program to begin on Saturday January 14, to help you get a fresh start to 2017.
Exercise and the Lower Back
Written by Jerry Moore  December 4th, 2017
​Did you know that typically 8 in 10 people have lower back pain? Lower back pain is not limited to any age group or any gender. Teneil recently gave a great exercise science lesson at the gym about lower back pain and how to deal with it through exercise and proper care.
New Membership App for Your Phone!
Written by Jerry Moore  October 30th, 2017
​We just put the finishing touches on a new membership app for your phone, that can make it easier to check class times, view current deals and promotions, and stay up to date on your account!
October Member of the Month!
Written by Jerry Moore  October 13th, 2017
​This months member of the month is a very special member of the T&J family. For everyone who has interacted with Christine Sander they know the amazing energy she gives off every day. Our favorite thing about Christine is no matter how hard the workout is you will always see her smiling, nothing can bring her down. Thank you for making everyone around you better and making T&J a great atmosphere!
September Member of the Month!
Written by Jerry Moore  September 18th, 2017
​Congratulations to this months Member of the Month Darci Wagner! We chose Darci for member of the month because of her kindness and passion towards all the T&J staff and members. She brings such a happy positive vibe into the gym that could not be replaced. You can find her through the week at 5:15 a.m. sweating it out with her husband! Here is what Darci had to say:
Biggest Loser Challenge: "Feels Like You're Cheating" Diet!
Written by Jerry Moore  September 14th, 2017
​Our next Biggest Loser Healthy Eating Challenge is for all of you who miss your favorite foods while on a diet plan! This 4 Week challenge will begin in a couple of weeks! Sign-ups are $150 and it includes a 2 Hour Workshop at the gym with food samples and preparation demonstration! Sign up in the gym or contact us on Facebook!
T&J Exercise Science: Correcting Shin Splint Pain
Written by Jerry Moore August 31st, 2017
​Last week, Haylie gave a great lesson about how shin splints are caused, and what stretches and strengthening exercises you can do, to not only help heal them, but to prevent them in the future! You can catch a video of her whole lesson at the bottom of this post!
One Year Anniversary!
Written by Jerry Moore  August 3rd, 2017
​We opened our doors one year ago today! That's one year's worth of burpees, squat jumps, mountain climbers, hooks, uppercuts, and chaturangas! A huge thanks to all who have supported us and made this possible! Here's to Year Two!
Relieving Foot Pain!
Written by Jerry Moore  July 28th, 2017
​Foot pain is such a universal problem. No matter if you are an incredibly active distance runner, or someone with a sedentary lifestyle who happens to have to wear high heeled shoes, or heavy boots for work, we are all effected by foot pain at some point in our lives. 
Don't know where to start? Schedule a free consult today -  Register Now!
The T&J Mailing List
The T&J Mailing list gives you premium access to all of our fitness and nutrition articles sent right to your inbox. If you thinking spam and promos -THINK AGAIN! We are about building our list to help you take your fitness to the next level, even if you are not a member!
Sign Up to Our Newsletter
All Your Information is Protected When You Sign Up
8 Tips For A Healthy Spring Break
Written by Teneil Lilly March 23, 2018
Spring Break is finally upon us! Many of you will be traveling over the next few weeks, but don’t let vacation be an excuse to neglect your health and fitness. Here are 8 tips to help you stay on track while enjoying your getaway....
National Eating Disorder Awareness
Written by Teneil Lilly February 22, 2018
This week is National Eating Disorder Awareness Week, and for the first time, I feel the need to share some of my story. Mental health issues tend to be avoided, hidden in the dark like secrets that, if discovered, will somehow make us less human. Maybe if we started to bring these secrets into the light, we could see that they aren’t something to be ashamed of....
Coping With Your Partners Unhealthy Lifestyle
Written by Teneil Lilly Februrary 15, 2018
You finally managed to clean up the kitchen, tuck the kiddos into bed, and plop onto the couch after another draining day. You grab your book and settle in, thankful for a just a few minutes of chill time. Then you hear it. Crinkling and crackling coming from the kitchen. Again. “Is he really eating Oreo’s right now?” you ask yourself. “Does he not care about his health, or my goals for that matter?!”...
28 High Protein Snacks To Power Through February
Written by Teneil Lilly Februrary 13, 2018
Busy lives and unpredictable schedules can often lead to times of hunger throughout the day. During those times, whether you are at work or out running errands, you are often faced with two options....you can eat or you can try to tough it out until the next meal time! While both options are possible, healthy snacking is a great way to dampen hunger, contribute to daily energy needs, and reduce binging at your next meal. The key to healthy snacking is choosing nutritious choices that are high in protein...
Can Working Out Make You Smarter?
Written by Teneil Lilly Februrary 5, 2018
As we age one thing becomes clear: we just don't function as well as we used to. We lose muscle, coordination, flexibility, and most importantly brain function. As we age the pathways through our brain that control movement, memory, and cognitive function begin to deteriorate. However, much like exercise helps our physical bodies slow the effects of aging, it also helps our brains to retain function as we age, but how?...
Exercising While Sick: Go Hard or Go Home?
Written by Teneil Lilly January 1, 2018
We all know the feeling…one moment you’ve got a little tickle in your throat and a few sneezes here and there, and then, BAM! Your nose looks like Rudolph and you’re carrying a box of tissues everywhere you go. There is no question that cold and flu season is upon us, and rampant at that. So what should your gym routine look like when you are sick? Should you go hard or go home? 
Get In the Zone...The Heart Rate Zone!
Written by Jerry Moore January 18, 2018
If you have spent any time at the gym recently, you have probably heard some chatter about heart rate monitors. You’ve probably even asked yourself, “What is all the hype about and are these little devices really worth it?” Let’s take a closer look at 5 reasons why you should consider getting in the zone…
Get A Head Start on Those New Years Resolutions
Written by Jerry Moore December 6, 2017
Well, it’s almost that time of year again. Nope, not the holiday season; we’re talking about Resolution Season! Gyms, exercise studios, and health food stores brace themselves for the influx of those whose New Year’s resolutions bring them through the doors, hoping to find better health. And what does that mean for you? Suddenly (but expectedly), come the first week of January, it’s harder to find a parking space, perhaps harder to schedule sessions with your trainer, and harder to get the needed elbow room for your workouts.
If you find yourself in the category of those hoping to get your exercise motivation rekindled after the start of 2017, good for you. Making a positive choice for your health is always a worthwhile endeavor. However, we’d like to encourage you to get started NOW, rather than wait until January.
Why?
Supplemental Nutrition Q&A with Duke from Propello Life
Written by Teneil Lilly November 9, 2017
Propello Life is a great local business and supporter of T&J! You can find their great products in our gym and online. Propello Life is dedicated to inspire, educate and fuel active lives. Non-gmo Whey Proteins, Rejuvenating Aminos and Pre-Workouts.

T&J in the Community: Sybert, Rhoad, Lackey, & Swisher
Written by Teneil Lilly  November 8, 2017
This weeks T&J In The Community comes with T&J member Zachary Swisher. Check out Attorney Zach as he talks more about what he does to help others who get themselves into a legal pickle. With his new office located in old Powell, legal advice is only a short drive away!
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614-659-7532
3801 Attucks Dr.
Powell, OH 43065 
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TJNoLimitFitness@gmail.com
614-659-7532
3801 Attucks Dr.
Powelll OH, 43065