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SFL Client of the Month
Karen Repino
Congratulations to Karen Repino, our Strength for Life Client of the month for March.
I have been a Strength for Life client since August 2018.
Like most, I would join a gym go for a month or two then stop going. A few years ago, two close friends were diagnosed with cancer and I decided that if they could fight the fight, then I could fight through my aches and pains and commit
to a healthy lifestyle journey. I joined a gym and stuck to it, saw results but never really made the strides that I had hoped for. I contacted SFL, met with Jim and Ed and must admit when I walked in the gym it was a little intimidating with all the weights and a climbing rope hanging from the ceiling! The doubts were creeping in - I am 57 years old, I can’t lift those weights! Are they going to make me climb that rope?! They assured me that they would develop a plan for
me and the concerns I have would soon be a distant memory. Well, they were right!
In addition to 3-4 classes per week with the SFL trainers, I also meet one on one with my trainer Jon Goldstein. Jon listened to my concerns about my chronic knee pain and we worked together to get me to a place where I can do things I
never thought I could be doing. I can squat pain free and lift weight I never thought I could! Recently, I even participated in a bench press competition and placed 4th! Jon encourages me to push beyond what I perceive are my limits. He even puts up with my motherly advice!
I challenge anyone who thinks this kind of training is not for you to believe in yourself and give it a try, you will be happy you did!
We are very happy and proud to have Karen as part of our SFL community!
In an episode of the hit TV show, “The Big Bang Theory”, scientist Sheldon Cooper, asks his friends to push him out of his comfort zone by continually annoying him. His goal is to create a continuous state of optimal anxiety so he can produce his greatest work. The constant anxiety backfires in the end.
Each of us has a daily routine where we feel safe and have low levels of stress. This space is called our comfort zone. Our comfort zone is the place where we feel good, we have a steady level of performance, but we do not stretch our abilities or grow when we are in the comfort zone.
Research shows that when we move past our comfort zone, we experience anxiety. Too much anxiety and performance deteriorates and we retreat back to our comfort zone. Too little anxiety and we cruise through life but fail to accomplish much or grow. Optimal anxiety is the sweet spot between too little and too much anxiety. In this zone our skills increase and we expand our comfort zone maximizing learning and performance.
Moving past our comfort zone has many benefits including:
- Increased productivity
- Easier time dealing with new situations
- Easier to push boundaries in the future
- Increased creativity
Experiences outside the comfort zone do not always need to be big. Small ventures outside your comfort zone like ordering something new at your favorite restaurant or changing the route you drive to work can open up new ways of thinking.
Living outside your comfort zone can also have a negative impact if you do return to your comfort zone or do not take time to process your experiences and apply them to your day to day activities.
Can you stretch yourself by increasing the amount of weight you are lifting or the number of repetitions you perform in a workout? Are you able to move out of your comfort zone by trying new activities or attending an event where you do not know anyone? Growth is not always comfortable. See if you can create a little, but not too much, anxiety by moving outside your comfort zone. You may not achieve optimal anxiety, but by being a little uncomfortable, you will
move closer to your goals.
Monthly Fitness Tip
Perfecting the Pushup
We are dedicating the month of March to perfecting the pushup. Whether your goal is to complete your first pushup or to become a pushup master, our 30 Day Pushup Challenge will help you improve this basic and important
strength exercise.
Check out our blog, Facebook and Instagram pages for daily tips, quotes and exercises to build your pushup to a new level. You can also send us videos of your pushup for form checks. Make sure you tag Strength for Life.
The pushup has long been a standard of strength. Anyone who has done some strength training is probably familiar with the pushup. The pushup is an example
of the push movement pattern. Exercises like pushups, bench press, and overhead presses are common push pattern movements. The push pattern primarily works the muscles of the chest, shoulders and triceps.
At Strength for Life we teach every exercise in three phases. The first, and most important is technique or form. If you do not use proper technique you will develop poor movement patterns and minimally stunt your progress or at worst, develop an injury. When we use poor movement patterns, we
compensate with other muscle groups and body parts and develop imbalances in the body.
The second phase of teaching any exercise is Range of Motion or how far you can move using good form in an exercise. Range of motion develops the full functionality of the body. Full range of motion exercises can increase our flexibility allowing us to move better.
Finally, we work on adding resistance to improve strength, add muscle and shape the body and to increase the metabolic rate or the rate at which the body burns calories at rest.
Remember when learning a new exercise
- Form First
- Range of Motion
- Add Resistance or weight last
Benefits of the Pushup
The pushup pattern has many benefits, including:
- Develops upper body strength and muscle.
- Strengthens the muscles that improve posture and helps maintain proper thoracic tilt.
- Strengthens the core and engages the whole body when performed properly.
- Improves our ability to perform daily tasks and many sports activities.
- Improves upper body strength and contributes to bone density.
- Improves our ability to retract the scapula or shoulder blades.
Skills Needed for a Perfect Pushup
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Monthly Nutrition Tip
Fiber
If you have been following our Nurtrition challenges, you have increased your water and protein intake and limited the amount of simple carbs or sugar in your daily diet. This month we turn or efforts to fiber. Fiber helps to reduce cholesterol in the body, Fiber is important in maintaining the health of the digestive tract. Fiber can help control our appetite and assist in maintaining or losing weight. Fiber also is important to our ling-term health and
can lower our risk of heart disease, diabetes and certain types of cancer.
Fiber is present in fruits, grains, vegetables and beans. The amount of daily fiber that you should have is based on your total calorie intake. On average, women should aim for about 25 grams of fiber per day and men about 38 grams of fiber.
Strength for Life Programs
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
Teen Training
Is your son or daughter ready to start lifting weights?
Lifting Weights can help improve strength, fitness, and performance but only if done correctly. Proper technique and form should be taught before adding any weight to an exercise.
In Teen Training, your child will learn the proper way to lifts weights safely. They will also learn why each exercise is important, what muscle groups are targeted and be instructed by a professional in the field of strength training.
Contact Jim@Strengthforlife.us
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
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Here is a list of some great articles:
Strength for Life
1440 Wallingford Road
Springfield, Pa 19064 www.Strengthforlife.us
484-441-6126
Call for a Free Consultation
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