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SFL Client of the Month
Leslie Goldsmith
Congratulations to Leslie Goldsmith, our Strength for Life Clients of the month for June.
I have been with SFL since the beginning (5 years?). Although I have participated in some form of exercise all my life, as I aged my motivation waned. Thankfully, Ed and Jim stepped in where I had been exercising and I am so glad I stuck with them.
My overall goal is to maintain health, increase strength, and keep moving. With the help of the terrific, professional, and even entertaining staff, I am on track. The best part is I don’t have to think about it. I just have to show up! The workouts are creative and you get to do it with friends; built in motivation.
Additionally, it is a great base to support activities I like to do outside of the gym like mountain hiking, canoeing, and other sports.
What can I say? Thank you, SFL, ever so much for your encouragement, insight, guidance and keeping me on my toes. I look forward to more fun and games (or is that pain and gains?).
We are very happy and proud to have Leslie as part of our SFL community!
How Your Past Can Help You Achieve Your Future Goals
What if there was a way to guarantee that you could reach your goals faster and accomplish everything you desire?
Pat Riley and Lou Holtz are two of the most successful and respected coaches of all time. Pat Riley led the Los Angeles Lakers basketball team to four NBA championships and one as an Executive with the Miami Heat. Lou Holtz led Notre Dame’s football team to a perfect
season and national championship in 1988. He is the only coach to lead six different college programs to Bowl games.
Both coaches stressed the concept of W.I.N. to their players. W.I.N. stands for What’s Important Now.
Monthly Fitness Deep Dive
Exercise and Weight Loss
We are dedicating the month of June to Exercise and Weight Loss. Over the next 30 days, we will be publishing posts on the science behind exercise and weight loss.
Have you ever hung a picture that you really liked and there was something that did not sit just right about the picture? You could not put your finger on it. but something was not right. Then it came to you, you were using the wrong frame for this picture.
We do the same thing every time we put our trust in the scale. Every time you get on your scale you are not seeing the truth. You scale may not be lying to you. but it is definitely misleading you by leaving out some important information. The number the scale shows you determines how many people feel about themselves that
day. We often use the scale to determine our self-worth.
Imagine that every morning when you went to work, you had to stand on a machine that judged your worth based on a small part of who you are.
Once your worth was determined, you had to wear a sign on you to let everyone know if you are a good or bad person.
This is similar to what we do to ourselves on a daily basis. We determine our self-worth based on the number that the scale shows us. If the number is higher than we expected, we feel bad and beat ourselves up. If the number is lower than expected, we feel good about ourselves.
This reliance on the scale is reinforced by the food, fitness and fashion industry. Each promotes a certain image of how we should look and how much we should weigh.
Why are we using the “Weight” frame?
Check out our blog, Facebook and Instagram pages for more tips to help achieve your best weight and body
composition.
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Monthly Nutrition Tip
Portion Control
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.
- Start with a glass of water. Water will fill you up and you will naturally eat less.
- Add Vegetables as fillers – Vegetables can help to fill you up fast and keep the calorie count low.
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
#GirlsWhoLift
Small group strength training program for young women who want to increase confidence in and out of the weight room, build muscle, understand metabolic rate and learn how to create sustainable exercise programs. Starts May 2019
Contact EmmaJFrick@gmail.com
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 and a few good recipes:
Nutrition
Self-Improvement
What I am Reading
Non-Fiction
Heroes and Legends: The Most Influential Characters of Literature; Professor Thomas A. Shippey, The Great Courses
Fascinating stories behind likely and unlikely, obvious and obscure heroes from the greatest books and movies of all time. Frodo Baggins, Harry Potter, Odysseus, Don Quixote and Chaucer's Wife of Bath are a few of the legends and heroes discussed.
Women in Science: 50 Fearless Pioneers Who Changed The World; Rachel Ignotofsky
I would recommend this book for anyone who has a daughter or grandaughter interested in the Sciences. Each of the 50 Pioneers are profiled in colorful two-page accounts of their lives and achievements. Good reading for young boys too.
1954: The Year Willie Mays and the First Generation of Black Superstars Changed Major League Baseball Forever; Bill Madden
Baseball and history fans will enjoy this account of the integration of our national pastime and the struggles of those who pioneered the way.
Strength for Life
1440 Wallingford Road
Springfield, Pa 19064 www.Strengthforlife.us
484-441-6126
Call for a Free Consultation
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