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SFL Client of the Month
Terry Byrne
Congratulations to Terry Byrne, our Strength for Life Client of the month for January.
I started exercising at SFL because I had pain in my neck and shoulder area. My husband was working out at SFL and encouraged me to make an appointment to see if building up strength would help with my neck pain. When I came for my interview, Ed told me that getting blood flow to this area would help it to heal. I was always afraid that working out would make this injury worse. Being afraid of injury always kept me from exercise; but what Ed said made a lot of sense to me.
That was 3 years ago. I’m happy to say that Ed was right. Working out with Natalie and the rest of the SFL staff has improved my overall health and well being. I encourage everyone to give it a try.
We are very happy and proud to have Terry as part of our SFL community!
The Three Realities of Life
Looking for a Quick Fix to fitness or Weight Loss?
One of our biggest frustrations about the fitness industry is the constant barrage of ads promoting quick fixes for getting in shape and shedding weight. “Lose 15 pounds in Four Weeks!”, “Eat Anything You Want and Lose Weight!”, “6 Minute Abs”,
Myths, manipulation and outright lying seem to be the marketing game plan for the industry. If fitness and weight loss were so easy, everyone would be in great shape and we would not have an obesity epidemic in this country.
New York Times Best Selling Author and Leadership Expert, John Maxwell, lays out three realities of life in his book, “Sometimes You Win, Sometimes You Learn.”
- Life is Difficult
- Life is Difficult for Everyone
- Life is More Difficult for Some Than for Others
The same is true for fitness and weight loss. Fitness and weight loss are difficult. Fitness and weight loss are difficult for everyone. Fitness and weight loss are more difficult for some than for others.
Fitness and weight loss take consistent effort and time. Progress is not linear. Some days are better than others. Even fitness professionals struggle. There are days where the last thing we want to do is come to the gym and push ourselves. But we do. And the consistency pays off over time. Progress can be slow, but the more dedicated we are to getting to the gym
and doing something, the closer we come to reaching our fitness and weight goals.
Now that you know the truth – That Fitness is difficult, it is difficult for everyone and is more difficult for some than for others – you have a choice, accept the fact that you will have to put time and energy in to get the results you want or keep trying the quick fix promises of marketing promoters. Put in the time and energy knowing the path will be
difficult at times and you can reach your goals or keep grabbing at the quick fix promises and never reach your fitness or weight loss goals.
The Hinge Movement Pattern
The hinge movement pattern is about bending at the waist while using very little knee bend. The hinge pattern is about sitting back, (pushing our hips backward), maintaining a neutral spine, and then strongly contracting the glute muscles to return to the starting
position. In sports, the hip hinge allows athletes to transfer force and power from the lower body to the upper body. Exercises that use the hip hinge are deadlifts, kettlebell swings, hip thrusts and RDL’s, (Romanian deadlifts).
The hip hinge pattern is different than the squat pattern. In the squat pattern, your body bends at both the hips and the knees in almost equal proportions. In the hip hinge, there is little movement in the knees.
In other words:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
The hip hinge is important when we need to pick up heavy loads safely. The hip hinge is important in the development of our glutes, hamstrings and lower back muscles. Many training programs neglect the posterior chain or the back of the body. The hip hinge works the
posterior chain which helps keep our body in balance, reducing the chance of injury and helps overcome some of the negative effects of prolonged sitting.
The hip hinge is one of the basic movement patterns that should be incorporated into every fitness program. Mastering the hip hinge will improve your ability to perform daily activities that require lifting as well as improve athletic performance.
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Monthly Nutrition Tip
Protein
This month our nutrition focus shifts to protein. According to WebMD, Protein is an important component of every cell in the body. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage,skin and blood.
The average sedentary man needs 56 grams of protein each day, while the average sedentary women needs 46 grams of protein each day. Active individuals require additional protein.
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.
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.
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.
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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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