July Newsletter

Published: Wed, 07/05/17

 
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SFL Client of the Month
Stephanie Edwards and Ati Bailey
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Congratulations to Stephanie Edwards and Ati Bailey, our newest SFL client(s) of the month. Stephanie and Ati have been with SFL since December of 2015 and have made great fitness gains despite some small setbacks. They met in New Zealand where Ati is from, fell in love and eventually married. About five years ago, they relocated back to the US.
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Ati and Stephanie enjoy the small classes and support from staff and other clients at SFL. Both have had back issues in the past, but have had the "Grit" to keep going with their training programs.

Since we did not post our clients of the month until late in June, we have decided to keep Stephanie and Ati as the clients of the month for July as well.

We also want to thank them for hosting our annual barbecue last month.
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Let us know if you have achieved a personal goal inside or outside of Strength for Life. No achievement is too big or too small. We want to celebrate all the little and big wins.

This month:

Two more clients reached the top of the rope climb: Chrissy Brotschul and Jake Branyan 

Karen K. posted bests on her bench press and deadlift.

Ibrahim Miari had a best Squat of 185 pounds for three repetitions.

Ngozi benched 105 pounds for six repetitions.

Linda squatted 115 pounds

A special congratulations to Ro and Katherine on their recent marriage. We wish them many years of happiness together.

Best of luck to Jenna Fredette, Tina Horn, Jessica Dickert and Jake Branyan and SFL Trainer Ariana Gordon, who will be representing Strength for Life at the Blue Mountain Spartan Race this Sunday.

​​​​​​​Also, our best to Kate Williams who is Challenging herself to Excel by running 6 different 6 mile routes on her birthday this month.

Let us know of any accomplishments you would like us to post. As you can tell, we are very proud of our SFL clients.

 
 
 
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Monthly Nutrition Challenge
Portion Control
The Challenge

Choose one of the Portion Control tips from the article below for the Month of July:
 
Let us know how you are doing.
 
    13 Ways to Keep Your Portions Under Control

How often have you heard someone say, “I don’t understand why I can’t lose weight. I only eat healthy foods.”  Eating high quality, nutrient-dense food is only part of the answer. Controlling the amount of calories through portion control is another factor in losing weight.
Controlling food quantity is a herculean task in these days of super-size servings. Everywhere we go, we are tempted by extra large servings.  Eating too many calories of even healthy nutrient-dense foods can cause us to gain unwanted weight. Keeping our portions in control can help us maintain a proper weight, gain muscle and lose fat.

Although there is no magic or secret portion to portion control, here are a few tried and true tips to help you choose the right portion size every time you eat.
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Online Training now available at SFL
SFL is now offering online training to clients who travel frequently or want to train while on vacation. If you are interested in more details or would like to participate in the online training program, see one of our SFL trainers.
Monthly Fitness Challenge
 
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Strength for Life is about challenging yourself physically, intellectually and emotionally. In that spirit, we are initiating the first of our monthly Fitness Challenges.

Join me in the Birthday Challenge this month. Here are the guidelines:

The Birthday workout is based on your age. Your age determines the number of repetitions you must complete and the time which you have to complete the workout. For example, since I am turning 62, I have 62 minutes to complete 62 repetitions of my chosen exercises.

Choose at least one exercise for every decade you have been alive. I will be doing 6 different exercises: Squat, Bench, Deadlift, Pushups, Pullups and Dips. 

Choose a resistance that will challenge you. You can use a weight equal to your bodyweight or a portion of your bodyweight or a percentage of your best lift.  If you are 40, you might choose 40% of your best squat for 40 reps. The reps can be done in as many sets as you need to complete them in the allotted time.

Maintain good form during all of your lifts. The objective is to challenge yourself without sacrificing technique.

Post your results on our Facebook page and let us know how you like this challenge.
 
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Good Reads
Here is a list of some great articles:

How to Stay Motivated Even Though You Can't See Yourself Moving Forward

17 Creative Ways to Eat More Vegetables

7 Weight Loss Tips That are Truly Scientific

Disliking Your Body Doesn't Have to be a Part of Being a Woman

And don't forget our next Book Club Meeting on Tuesday evening, July 25th,  from 7-8 pm. The group will be discussing "You are a Badass" by Jen Sincero


Calling All Nannies
Jenna Fredette, one of our clients, is looking for a nanny for her twins. Please contact Jenna if you know of anyone who might be interested.

SFL community, I am writing in hopes that you might know someone who is interested in nannying in the upcoming year!  We don't live near family so we are dependent on local community connections to keep our household running!! 

We have 3 1/2 year old twins and are looking for someone part time.  We need Mondays 8a-4:30pm and then 1/2 days on Tues/Wed/Thur from 11:45am-4:30pm.  Ideally the person could flex up to more full time occasionally (like during spring break) but that would be icing on the cake! 

If you know someone who might be interested please feel free to contact me or pass along my email jfredered@gmail.com.  Thanks!  Jenna Fredette
SFL Recommends The Inn at Swarthmore
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 The Inn at Swarthmore is one of our community partners. The Broad Table Tavern restaurant at the Inn showcases locally sourced ingredients and regional artisan products. Our signature restaurant was created to celebrate the partnership with local farms, vineyards, breweries, and purveyors who share our vision for the finest flavors and quality possible. 

In September, we will be hosting a Strength for Life night at the Broad Table Tavern. Stay tuned for more details.

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