Strength for Life

https://www.strengthforlife.us//10-steps-to-staying-commit

https://www.strengthforlife.us/post/benefits-of-protein

https://www.strengthforlife.us//what-to-do-when-your-new-y

Merry Christmas to one and all. Hope Santa brought you everything you wanted. Stay safe and healthy.

https://www.strengthforlife.us/post/pam-s-journey-part-ii

One of the hardest things to do is to put yourself out there for everyone to see. It takes a lot of courage to show that you are working toward a goal, especially one that has been elusive your entire life. SFL client Pam has decided to write a series of blog posts detailing her fitness journey. Pam has accomplished a lot in the past year and is working harder than ever to reach her goals. I am proud of the work that she has put in so far and proud of her courage to share he...r struggles and triumphs. Here is Pam's first post. I am looking forward to watching her continue to transform herself while she reaches her fitness and health goals. https://www.strengthforlife.us/post/pam-s-journey-part-1

Fitness Challenge 65 Challenging yourself is a great way to stay motivated and reach your goals. For my Birthday Challenge this year, I decided to try to comple...te four exercises of sixty-five total reps in sixty-five minute. The exercises include Squat, (225 lbs.), Bench, (185 lbs.), deadlift, (225 lbs.), and pushups. My strategy was to knock out the squats as quickly as possible since they would be the biggest challenge while chipping away at the bench and deadlift and finishing with pushups. High reps are not my strong suit, so this would be a challenging hour and five minutes. Fortunately my strategy paid off and I was able to finish all four exercises, barely completing the last pushup as time ran out. Below is a sample of the sets and reps in the challenge. More fitness challenge to come later in the year. #Challenge65

For Your Safety We have added a few new items to Strength for Life to keep everyone safe. In addition to taking everyone's temperature upon entering Strength for Life, we have added individual disinfectant spray bottles, a disinfectant fogging machine and an air purifier. Our goal is to make Strength for Life the safest personal training studio in the area. ... Take care and stay safe.

Conditioning Workout Jumping Jacks - 60 Jog (in place - 30 seconds Stair Run or Walk - 3 flights... Touch Downs - 25 Repeat 3 times Up/Downs - 15 Side Shuffle - 30 seconds Stair Run/Walk - 2 flights Plank walk - 10 each side Repeat 3 times Burpee - 10 Jumping Jacks - 100 Stair Run/Walk - 1 flight Repeat 3 times Enjoy the workout and stay safe.

Core Workout McGill Crunch - 3 x 15 Plank with Alternate Knee to Arm - 3 x 10/side Seated Knee to Chest - 3 x 10... Standing Woodchop with band or ball - 3 x 10/side Bird Dog - 3 x 5/side Enjoy the workout and stay safe.

Upper Body Workout Pushups - 3 x 10 DB Floor Press - 3 x 10 DB Row - 3 x 10... DB Front and Side Raise - 3 x 10 Bench or Chair Dips - 3 x 10 DB Curl - 3 x 10 Enjoy the workout and stay safe.

Lower Body Workout Squat - 3 x 10 Stationary Lunge - 3 x 10/side Lateral Lunge - 3 x 10/side... Glute Bridge - 3 x 10 Pistol Squat to Chair - 3 x 5/side Enjoy the workout and have a great day.

Full Body Workout Squat to Press - 4 x 15 Front Lunge with Twist - 4 x 10/side Lateral Lunge - 3 x 10/side... Pushups - 4 x 10 DB Row - 4 x 10 Single Leg RDL - 3 x 10/side Pistol Squat to Chair - 3 x 8/side Bench or Chair Dips - 3 x 10 DB Front and Side Raise - 3 x 10 Enjoy the workout and stay safe.

Conditioning Workout Jumping Jacks - 60 Side to Side Shuffle - 30 seconds Touch Downs - 2... Carioca - 30 seconds Up/downs - 15 Stair walk or run - 3 flights (up and down) Burpees - 10 Perform as many rounds as possible in 30 minutes. Bonus - Add 15 KB Swings to each round Enjoy the workout and stay safe.

Core Workout McGill Crunch - 15 Woodchop - 10/side Seated Knee to Chest - 15... Plank Walk - 10/side Bird Dog - 10/side Perform as many rounds as possible in 30 minutes Enjoy the workout and stay safe.

Upper Body Workout Pushups - 4 x 10 DB Row - 4 x 10 DB Floor Press - 3 x 10... DB Overhead Press - 3 x 10 Bench Dips - 3 x 10 DB Front and side raise - 3 x 10 DB curl - 3 x 10 Enjoy the workout and stay safe

Lower Body Workout Squat - 4 x 12 Front and Lateral Lunge - 3 x 8/side Glute Bridge - 3 x8... Step -Ups - 3 x 12/side Hamstring Curl with towel - 3 x 10 Single Leg RDL - 3 x 8/side Enjoy the workout and stay safe.

Core Workout Plank - 3 x 30 seconds V-Situp - 3 x 10 Side Plank - 3 x 10/side... Russian Twist 0 3 x 15/side Bird Dog - 3 x 8/side Farmer Walk - 3 x 30 seconds Enjoy the workout and stay safe

Upper Body Workout Pushups - 4 x 10 DB Row - 4 x 10 DB Overhead Press - 3 x 10... Bench Dips - 3 x 10 DB Curl - 3 x 10 DB Front and Lateral raise - 3 x 10 Enjoy the workout and stay safe.

Lower Body Workout Squat - 4 x 8 Stationary Lunge - 4 x 8/side Lateral Lunge - 4 x 8/side... Pistol Squat - 3 x 8/side Glute Bridge - 3 x 8 Step Ups - 3 x 10/side Enjoy the workout and stay safe!