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Congratulations to Amy Ratelle and Tyler Salovin, our Strength for Life Clients of the month for January.
We asked Amy and Tyler a few questions about their experience at Strength for
Life.
SFL: When did you first join Strength for Life?
A: I joined April 2017, and Tyler joined in October 2017.
SFL: What were your individual goals when you decided to join SFL?
T: I wanted to lose 20 pounds. I was in my pharmacy residency, and I was focusing on professional
development, and my body and health went to the wayside. I realized I had gained 20 pounds in the year, and wanted to get it off.
A: One day I was standing in my kitchen and couldn’t get a jar open, and Tyler wasn’t home, and I got really frustrated. Realizing I wasn’t strong enough to do that, I decided that something needed to change.
SFL: What changes have you guys noticed as a result of your training, both inside and outside the
gym?
A: A lot. Particularly, my posture has changed, my back isn’t sore. I have a huge increase in confidence. I walk with my head, and I used to walk with my shoulders rounded. But now I am more open and confident. In terms of training, when I first started, I couldn’t even bench the bar. But now I can bench 95 pounds for sets of 5!
T: I agree that outside of the gym I have become more aware of my body, especially in terms of my core, because I
have a desk job, and your body position is very important. In the gym, I’ve never had any sort of regimen or guidance. But now I am really finding what I’m capable of and making great strides towards my goals.
SFL: What would you tell someone who would be on the fence about joining Strength for Life?
A: Don’t worry about how you think you’re going to perform. Just promise yourself that you’re going to show up. Make it about attendance, and your
crushing your goals will follow.
T: When you decide to come and join SFL you aren’t joining a gym, this is a family. We are here to support and help each other push for our peak performance, and will make sure that you continue to show up.
We are very happy and proud to have Amy and Tyler as part of our SFL community!
SFL Goal Achievement Series
Do you have a Personal Mission Statement? Watch the video below to see the benefits of and how to develop your own Personal Mission Statement.
The SFL Goal Achievement Series is designed to help you set big goals, stay focused and motivated and overcome obstacles along the way.
Monthly Fitness Challenge
February Fitness Challenge - Pushups
Congratulations to Karen Wolters and Rebecca Frick for completing level 3
of the January Squat Challenge and to Erin Rodgers for completing the level 1 Squat Challenge.
Our February Challenge is Pushups. - Level 1 - 15 Bar pushups with good form – on rack – hole number 19 from bottom
- Level 2 - 12 Pushups with good form – elbows bent at 90
degrees
- Level 3 - 30 Pushups at a cadence of 1 rep per second
Remember to maintain good form throughout each lift. Challenges must br reviewed by an SFL trainer. |
Monthly Nutrition Challenge Water
Did you know that the average human body is made up of 50-65% water? We lose water each daily in normal bodily functions. If we’re not adequately replenishing with fresh water throughout the day, we can become dehydrated. One obvious sign of dehydration is when the urine is very yellow.
Physical symptoms of dehydration can include fatigue, dizziness, dry skin, and headaches. It is so important for our overall health and performance to make sure we are drinking enough water each day.
This month we challenge you to increase your water intake. Try drinking enough water to make your urine a very pale yellow. It doesn’t have to be completely clear, but as it gets lighter in color, that’s
a good sign that you’re adequately hydrated. A simple general rule to follow for your water intake, is to take the number of your weight in pounds, divide that by 2, and aim to drink that many fluid ounces of water. So for example, if your weight is 200 lbs, you would set a goal to drink 100 oz of water a day. One cup is 8 ounces, so you would drink 12 ½ cups of water throughout the day. If you’re not already drinking enough water, you can start by simply increasing your intake by a few cups a
day. To help you stay on track, carry a reusable water bottle with you as you go about your day.
The Challenge
Level 1 - Drink a glass
of water as soon as you wake up each day.
Level 2 - Drink a glass of water when you wake up and a glass at each meal every day.
Level 3 - Drink half of your bodyweight in ounces of water
each day.
Remember - "Perfection Prevents Progress"
Do your best and work
on improving over time!
Let us know how you are doing. |
Strength for Life Programs
Strength for Women, Strength for Life
Strength for Women, Strength for Life is designed to empower women and build a belief in themselves, by giving them the strength to recognize and change behaviors,
accept who they are, feel that they deserve to be happy and whole and be grateful for it.
This eight week program is a step by step process where we will explore your barriers to change such as fears and anxieties, identify and recognize negative experiences; we’ll work on self esteem and values, shed light on your positive traits and gratitude, all by using the power that women have within them.
Moxie Strong Moxie Strong is Strength for Life's newest program. Moxie Strong embraces strong, independent, fierce determined women. Moxie Strong is a program for a women's whole person. Moxie Strong is for women who are not intimidated by lifting weights and fro women who strive to be their best in all areas of their life.
Contact Natalie Bean at
NNbean@comcast.net
Online Training 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. Active SFL clients will receive a discounted price for online training.
Contact Jim@Strengthforlife.us |
Here is a list of some great articles:
8 Things Healthy People Do Every Day
Top 10 Tips for a Healthier Brain in 2018
How to Stick to Commitments When You're Tired and Stressed Out
The Best Way to Learn Anything
Love to travel? Love to workout? What better way to combine both than to spend 5 days and nights with SFL Trainer Gina Cugini in one o f the world's most diverse and beautiful places.
Gina is co-leading a vacation in Costa Rica this March. The trip is limited to 14 participants. If you are interested in spending quality time with Gina click on the link below.
Strength for Life
1440 Wallingford Road
Springfield, Pa 19064 www.Strengthforlife.us
484-441-6126
Call for a Free Consultation
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