With most of our business closed for the past few months and trainers focused on zoom, we decided to use the time as an opportunity to upgrade the space a bit! Knocking out a few walls, we now have 4 completely private training spaces with 3 separate entrances(sorry for iPhone pics, still no photography!). We planned some of this improvement pre-covid but it will work very well with the necessary precautions once we can re-open to capacity!
We can’t wait to see you guys and are hoping to get the thumbs up soon. Members will get an email regarding protocol and will also be posted in the private Facebook group and on our website this week.
Thanks for all your support the past few months and we are excited to resume lending our support with your health and fitness goals!
#safestwaytogetbacktothegym!
- Lou, Larah, Brenda, Mindy, Jenn and Neelum
FitRanx Testing is back again this Fall at Lift and Live Fitness! It is going to look different this year since we can't run testing days in groups but we really believe in this program and want to offer individual testing and workout "couple pods" to those interested. You can schedule a testing day with your trainer in place of a normal session(no charge/members) or non-members can request a time slot on 10/3, 10/17 and 10/31. For more info- Contact-https://www.liftandlivefitness.com/contact-us/
Most of you know the drill but for the newer members, FitRanx works through standardized fitness assessments. There are 8 FitRanX™ levels(with 3 age brackets per level covering 16-75) with corresponding colors that represent each level. That means a level 5 in Valley Forge has to accomplish the same thing as a level 5 in London, England. The different levels and testing protocol charts will be located at the studio. I attached two sample levels with different demographics.
It’s for the beginner who has never been in an organized fitness program before, and it is for the advanced athlete who is looking for that next physical challenge.
FitRanX™ is not a competition against other people at your gym or other members at L&L. It is simply a way to give you simple, short-term goals to reach and hit on your way to your longer term goals. You are competing against YOU! To become the strongest version of YOU!
LIFT and LIVE Fitness updated their information in their About section.
Rise and LIFT y’all! No better way to start, take a break in the middle, or end your day 💪 #liftmorelivebetter #getitdone
It’s inevitable that we’ll all have times in life that we can’t train as hard. Pregnancy (and having an infant 🍼) stay at home orders 🦠, illness, caring for loved ones, extra demanding times in our professional or personal lives. It’s gonna happen.
My advice - keep doing what you can. Use the parts of your body that you can, figure out ways to lift heavy things, get your heart ❤️ rate up, and stretch. It doesn’t have to be your normal workout duration - take 10 minutes if that’s all you have an make it happen! Or HIRE A TRAINER 💪 if you need accountability or support!
Your health and stress will be better for it amidst whatever you’re going through, and you’ll be in a better spot when you’re ready to return to your normal routine.
#justkeepgoing #nevergiveup #yesyoucan #liftandlive
THANK YOU 🙏 to Ray for these beautiful and super nutrient rich eggs from his chicken 🐓flock!
It’s being predicted that obesity will surpass starvation globally in the next 10 years, primarily due to “quantity” being strongly emphasized over food “quantity”.
Whenever you can , grab yourself some cage free, preferably free range eggs. Exact #s vary from farm to farm, but the average free-range egg in comparison to caged eggs show
✅ 25% less cholesterol & saturated fat,
✅ 66% more vitamin A,
✅ 3x more vitamin E,
✅ 7x more beta-carotene
✅ 2x the amount of omega-3 fatty acids,
✅ 6x the amount of vitamin D and
✅ significantly more B vitamins
in comparison to store brand eggs.
The yolk from an egg is a good source of two antioxidants, lutein and zeaxanthin important for eye health. In store
brand and caged eggs, the yolks are generally pale and a watery yellow due to the waste products from the grain industry used in the animal feed and contain much less of the antioxidants.
In truly free-range eggs there’s a much deeper yellow and orange color yolks which indicate a high amount of the antioxidants.
So definitely worth the drive to the farm 🐄 🐓 🐖 or the extra couple 💰!!
#qualitynotquantity
#nutritiongoals
We push through the ball of our feet and use our quads ALL DAY LONG. We walk, run, bike, climb stairs, but how often do you push through your heel and use your glutes and top of your hamstrings? Not much. Maybe never. Walking backwards, pulling something backwards, lifting something off the floor between our legs (properly)...these are all heel & hip dominant movements. Strong glutes contribute to less spinal (especially low back) issues, better balance, plus a more attractive back side 🤣
Use it or lose it baby. And if you lose it, we can help you get it back 🍑#liftandlive #liftmorelivebetter #singlelegdeadlift #bootyburner
Deadlifting is a lift that gets botched ALL-THE-TIME.
Simply put, a "deadlift" is just lifting "dead weight" off the ground. It is the strongest off all the free weight lifts, and also one that results in the most injuries. It requires strength from the shoulders, back, core, glutes, hamstrings, and quads.
Done WRONG, with a slight misfire resulting in more knee drive than hip drive, and the lumbar spine will take excessive load. It's an easy mistake, and combined with the weight of the lift, it's easy to see why this lift can result in injury.
Done RIGHT, the deadlift with sculpt your glutes, entire legs, shoulders, tighten your core, and help correct your posture. If you ask me - it's worth the work in getting this lift right and into your life!
Thanks to Mindy - Lift and Live Core training specialist - for the demo!
#liftmorelivebetter #strongisthenewskinny #deadlift #liftandlive
Awesome to see so many people still out riding bikes, walking, hiking and kayaking at all hours of the day! JAMA had an article mentioning some 80% of people who picked up walking or biking during the pandemic-shut down orders in March continued or increased frequency in August despite indoor activities re-opening..
Maybe a few helpful tips to keep it up!
https://www.health.harvard.edu/staying-healthy/reinvent-your-walking-regimen
HEALTH.HARVARD.EDU
Reinvent your walking regimen - Harvard Health
Our janpro cleaner showed up thinking we closed early today so I asked her to set up the Christmas tree. She did and was kind enough to leave the first gift of the season!
Spreading Holiday Cheer- This year, we are going with Toys for Tots Charity at the studio. Great organization that makes sure all kids have a gift to open on Christmas Day. So if you are feeling generous, please put a toy under the tree by 12/22. Can be any toy just no gift cards. You can also donate directly through the website. https://www.toysfortots.org/donate/Default.aspx
Have a great weekend!
Warm up properly!!!
Anyone who works out at a decent intensity should stretch the target muscle group and complete a brief complex involving the muscles that will be exercised before even touching a barbell.
Check out Lou's right shoulder. Notice it is hiked up higher than the left?- His pec minor and subscapularis are so tight today that it pushed the long head of the biceps out of the groove. If he were to just lay down and start bench pressing, it would be similar to sawing away at the tendons.
To release the muscles, Lou uses a doorway stretch, subscap release, followed by a 3 minute shoulder matrix. The whole warm up takes under 10 minutes.
Staying in shape is all about consistency. There are going to be bumps and bruises along the way for anyone training hard but learning how learning how to manage and prevent them is what leads to long term success.
I guess this sunset Tuesday night was the prize for two days of shoveling! What a workout!
Quick tip: Stay hydrated in the winter- Most people associate dehydration with the summer months and sweating. With the dry air and lack of perspiring, you tend to feel less thirsty during the winter months.
Do not wait until you feel dehydrated. Adults should still shoot to consume 100 ounces of water per day. Fruit/veggies and also teas DO count towards your water intake.
Hold a plank while playing video games??... I love it! Try it out after your warm up and see if it helps increase your time.
Potential-- For those of you with Physical readiness testing on the books, we think this maybe a helpful tool, considering the frequency of preparation required and with planks now replacing sit ups in most evaluations.
Great find Shawn Marie!
If 2020 was trying to teach us something, it’s that nothing is more important than health and happiness for ourselves and our loved ones.
Sending you wishes for a year JAM PACKED WITH health and happiness for 2021!
We wish you a safe, healthy, and happy holiday!
LIFT and LIVE Fitness updated their business hours.