#awesomeaugust 2020 Fit4Lyfe Fitness Challenge

WOOOOOOOOOAH, hold the phone cause we can NOT believe that its just a few days shy of AUGUST---- this year has definitely been way more than we could have ever predicted?!?!?!!! Don't worry though, as crazy as things can be right now, we're still committed to staying FOCUSED and pushing through this next month; regardless of what is happening all around us. Our health is a TOP priority and we are here to help you to push FORWARD!

So here we goooooooo..... we are rolling out our *FREE* AWESOME AUGUST challenge and although it starts in just a few days, it is NOT too late to join and you do not need to sit on this wondering whether or not you should do it because YES YES YES, you SHOULD participate!

We START August 1st but you have until August 4th to sign up!

Before we move on, PLEASE share this with your LYFER friends! SHARE THIS LINK, SHARE THE PICTURE on Facebook, Instagram... and don't forget to use the HASHTAGS #awesomeaugust1500 #1500withfit4lyfe and whatever awesome hashtag you come up with. The more we share, the more we can help others and the MORE YOU STAY MOTIVATED! #teameffort

OK SO LETS GET DOWN TO WHAT YOU HAVE TO DO...

1500 stands for MINUTES! You have the entire month of August to complete 1500 minutes worth of exercise. NOW BEFORE you get all CRAZY like "wow thats a lot", lets break it down... 1500 minutes could amount to *25* Fit4Lyfe workouts (we are qualifying each Fit4Lyfe workout as 60-minutes but NO double workouts— unless you are combining Run Club + workout OR Recovery + workout); and for some of you, this is already being done! SO yeah, totally doable and something that MANY of you already do. As a LYFER, you are expected to get your exercise done AT the gym OR in the Virtual Group--- this means 25 check-ins!!!

BUT WAIT!!! We are throwing in some additional twists this year… below is a list of options that can take the place of a workout:

• Run Club on Sundays at 7am count as a workout (Book via Mindbody so we can check you off)

• Recovery Session (Book ANY session with Shawn and mark it as a workout)

• Virtual Workouts count as a workout so you can do all Virtual, all at the gym or a Hybrid of both. Virtual workouts will include a word/phrase/question DURING the workout as a way for us to know you did that workout.

Your tracking sheet will be AT the gym on the front white board. It’s easily accessible for you to VIEW but due to CDC protocol, OUR STAFF will mark you off for every AWESOME FIT4LYFE WORKOUT you complete during the month of AUGUST. If we miss or make any mistakes, don’t be shy, let us know.
{keep in mind this is ALL to help you stay focused and accountable to YOUR goals}

AGAIN, this is for YOU! It’s getting towards the end of the year, you've got goals, this right here could be YOUR way to get back on track! This RIGHT HERE could be that step to help us all regain a little bit of CONTROL on these very unpredictable times. COMMIT TODAY!

SIGN UP BY August 4th to be added to the FACEBOOK VIRTUAL GYM GROUP where we’ll be sharing healthy recipes, tips, coaching and motivational FUN to help keep YOU on track! http://bit.ly/2020AwesomeAugustFBPage

What to expect IN the group:

• Coaching

• Motivation

• RECIPES

• Meal Prep Tips

• Funny LIVE Videos

• and MORE!

What do you WIN?!?!
BRAGGING RIGHTS and an ENTRY into a drawing for a NUWAVE 6-Quart Digital Air Fryer ($100 Value)!!!! PLUS, you get to say YOU committed and COMPLETED 1500 minutes of working out in the month of AUGUST and you did NOT let this pandemic hold you back! You get to start the holiday season off RIGHT with the RIGHT mindset and the RIGHT goals in place!

OK... so now you can stop reading and GO GET REGISTERED so we can ADD you to the tracking sheet and group!!!!

Commit to an AWESOME AUGUST NOW! 

---

*FREE* for ALL Fit4Lyfe Members! If your membership expires during the challenge, you will be removed from the Groups and Challenge.

2019 Fit4Lyfe Memorial Day MURPH WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

THE EVENT:
Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Fit4Lyfe, we will be supporting the Murph Challenge by completing “Murph” workout on Memorial Day with 30 minute start times beginning at 7AM.

THE WORKOUT:
Break up the pull-ups, push-ups, and squats as needed but you must start and finish with a mile run (2 miles total). If you’ve got a twenty pound vest or body armor, wear it.

TIPS and TRICKS:
For most of the population Murph’s 200 push-ups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 push-ups they are struggling to string three together at a time.

Push-up burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

5-10-15
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the Cross Fit benchmark workout Cindy:
20 rounds of...
5 pull-ups
10 push-ups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats

5-5-5-15
If push-ups are a particular challenge for you consider the following scheme:
20 rounds of...
5 push-ups
5 pull-ups
5 push-ups
15 squats

5-5-5-10-5
{Similar to the 5-5-5-15}
20 rounds of...
5 pull-ups
5 squats
5 push-ups
10 squats
5 push-ups

What To Expect
Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:
+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can)! Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each AND EVERY year. Let this be YOUR year you start AND JOIN FIT4LYFE as they complete it.

$10 for Fit4Lyfe Platinum Members!
$10 for ACTIVE Military with ID!
$20 for anyone else
Get registered in ADVANCE at http://bit.ly/2019fit4lyfemurphwod as space is LIMITED in each starting time. WALK INS are welcomed but there is no guarantee there will be a spot available unless you register in advance.

Good luck Fit Fam!

3rd Annual Run Over Autism Virtual 5K

“Why fit in when you were born to STAND OUT!" 
-Dr. Seuss

Fit4Lyfe is at it again and for the 3rd year, we are joining Puzzle Peace Now and READY to MOVE OVER AUTISM in APRIL!

We've got a "special" month long challenge coming at ya 😉 BUT FIRST, we are calling ALLLLLLL our Lyfers, their Friends, Family Members, Neighbors and on and on to REGISTER for the Virtual 5K--- HELLO.... why do you think you were running ALLLLLL those miles in MARCH?!?!! 😉 #gotcha #wepreppedya#letsDOthis

1. So FIRST, get REGISTERED and JOIN Team Fit4Lyfe! http://bit.ly/2019Fit4LyfeRunOverAutism

2. USE PROMO CODE FIT for $10 OFF!!!!! This is valid until the 31st so GET ON IT NOW!

3. JOIN the Facebook Event Page for additional details on HOW to claim your medals and what other fun stuff is happening with Puzzle Peace Now. https://www.facebook.com/events/1430416657258194/

4. PLAN to JOIN US on SUNDAY, April 28th at 7am* as we walk/jog/run TOGETHER! THENNNNN join in on a workout if you'd like, we will have an 8am and 9am option that day.

*Doing the 5K with us on the 28th is optional. We understand its the day after Spartan and a GREAT way to shake off the soreness with a walk/jog. You can do the 5K any time during the month.

Participate because April is Autism Awareness Month. MOVE or cheer to promote action, progress and hope for families dealing with this National epidemic. For more information about autism diagnosis, treatment, and advocacy visithttp://nationalautismassociation.org/ orhttp://www.tacanow.org/.

Autism Awareness April Burpee Challenge

NEW WEEK and MONTH is here and TODAY we kick off our Autism Awareness APRIL BURPEE CHALLENGE!

Last year, as a TEAM, we completed 44,108 burpees during the month of April!!!!!! #DAMMMMMMN

Whether you love burpees or not, this challenge is sure to get you moving and raising money for a GREAT cause!!!

Beginning today, EVERY burpee you complete DURING a Fit4Lyfe class will count towards the April numbers! At the end of the month, Fit4Lyfe will donate 1-cent for EVERY burpee completed by our Lyfers.

Rules are simple!
1. Register and SHOW up for class!
2. List your name on the BURPEE BOARD!
3. Tally up EVERY burpee you do in class and adjust your number when you take classes.

When can you do your burpees?
1. During the warm-up! (as in that time between warm up ending and explanation starting)
2. During the breaks! (you must be READY to start your stations so use your time appropriately) 
3. Right BEFORE cool down!

When can you NOT do your burpees?
1. BEFORE class has started!
2. DURING the routine explanation! 
3. While you are ON your actual station--- this is focus time and should be spent getting ready for your workout.
4. Once cool down has STARTED!

Burpees that are part of the days warm-up and/or routine COUNT!
Birthday burpees COUNT!
This is OPTIONAL but you'll want to join in too :-)

Be HONEST!
RESPECT your Coach and their class rules! 
HAVE FUN!!!!!

Looking forward to supporting a GREAT CAUSE!!!!

Monies will go towards Puzzle Peace Now and we'll be sharing updates as the month goes along.

LETS DO THIS FIT TEAM!!!!

Fit4Lyfe Memorial Day Workout & MURPH WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

THE EVENT:
Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Fit4Lyfe, we will be supporting the Murph Challenge by completing “Murph” workout on Memorial Day with two start times, 815am & 845am.

THE WORKOUT:
Break up the pull-ups, push-ups, and squats as needed but you must start and finish with a mile run (2 miles total). If you’ve got a twenty pound vest or body armor, wear it.

TIPS and TRICKS:
For most of the population Murph’s 200 push-ups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 push-ups they are struggling to string three together at a time.

Push-up burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

5-10-15
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the Cross Fit benchmark workout Cindy:
20 rounds of...
5 pull-ups
10 push-ups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats

5-5-5-15
If push-ups are a particular challenge for you consider the following scheme:
20 rounds of...
5 push-ups
5 pull-ups
5 push-ups
15 squats

5-5-5-10-5
{Similar to the 5-5-5-15}
20 rounds of...
5 pull-ups
5 squats
5 push-ups
10 squats
5 push-ups

What To Expect
Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:
+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can)! Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each AND EVERY year. Let this be YOUR year you start AND JOIN FIT4LYFE as they complete it.

FREE for Fit4Lyfe Platinum Members!
FREE for ACTIVE Military with ID!
$10 for anyone else
Get registered in ADVANCE at http://bit.ly/2018MurphWOD as space is LIMITED in each starting time.

Good luck Fit Fam!

Client Spotlight May 2018

LYFERS near and far... please JOIN US in congratulating our fellow LYFER and friend, MICHELLE, on becoming our MAY CLIENT SPOTLIGHT!

Michelle has been on her health & fitness journey for a few years now and most recently, she has joined Fit4Lyfe and become an instrumental part of the Fit Fam and community. Her smile and positive attitude is not only contagious but LIGHTS up the room. She's always one to help others as well as PUSH herself to be the BEST that she can be; in and out of the gym.

We are SOOOO proud of everything that Michelle has accomplished and her FULL story can be found below as well as on our board when you walk into the gym. Please check out her story and CONGRATULATE her on a job well done.

CONGRATS Michelle and CHEERS to a super AWESOME future!!!!

My journey with the Tocci's began before Fit4Lyfe was officially opened. I met Sandy at work, where I was always impressed with her fitness and how she would prep all her meals, and like clockwork made sure she was eating every three hours to fuel her body. I knew I had to do something similar considering I had kept on the baby weight from my first pregnancy. Instead, I always made an excuse that I just didn't have enough time between work, school, a one-year-old baby and everything else life throws at you. I only made up more excuses as I switched to a job that required me to work up to 18 hours a day. I was always stressed out and just ate poorly. Shortly after, I was pregnant with my second child and now I was using my pregnancy as an excuse to not be physically active and eat whatever I wanted. During this pregnancy I just felt horrible the entire time - physically, mentally and emotionally. I couldn't look at myself in the mirror and I wouldn't want to be in any pictures. I was 26 and I was approaching 250 pounds!! I can honestly say I reached my lowest point. It was depressing, and I knew that I didn't want to look or feel this way anymore, and I had to find a way to do something about it. So while I no longer worked with Sandy, I was still in contact with her and reached out for some advice. Together we made a plan that day one after my son was born, I was starting my fitness journey. She told me to find my "Why" and once I had that, there was nothing that could stop me because I would remember why I am truly doing this. After my son was born I couldn't exercise right away because I had a C-section, but I wasn't using that as an excuse. I at least tried to be as physically active as I could and I worked hard on fueling my body with the right foods. Sandy showed me that eating healthy isn't boring and exposed me to a lot of healthier foods that I didn't even know existed. Once I was cleared by my doctor to start exercising, I began doing workout videos from home, also with the help of Sandy and her virtual motivational groups that she would lead. While I was still working many hours and now I had two kids, I didn't let time be an excuse anymore. I had a goal in mind to lose 100 pounds by my sons first birthday. While it was hard, considering my journey started in October and I had to go through all the holidays on this strict plan, I was determined and never once had a cheat meal for the first six months. I was determined! and I knew I had the support I needed. By my sons first birthday I was weighing in at 150 pounds. I was proud of myself that I had achieved this goal but I didn't want to just stop there. However, life happens and shortly after my divorce, I found myself making excuses again on time. I was also not eating as great as I should. I fell into a yo-yo, where I would gain some weight, but then I knew I didn't want to be where I was before so I would start eating healthy again, then after a few weeks I would stop again. It just continued on that cycle for about two years. While I had somewhat continued to maintain my weight, I just felt sluggish all the time. I knew I wanted to be a good example to my kids, who were watching my habits. I had to remember my "why" again. By this time, Fit4lyfe had expanded from being in the Tocci garage to where it is now located. I saw a post of new times being added to the schedule, and figured I could at least try to go twice a week. So I sent Sandy a note and decided to try it out for a month. I took one class and I was hooked! I now found myself making excuses to FIND the time to make it to these classes almost everyday. Then the Awesome August challenge happened and I worked hard to get those 1500 minutes in, and was so proud when I did. I wasn't only proud that I did it, I felt better and stronger everyday. 

I just love the energy at F4L. The people there are just one big family. They are always pushing you to never give up. Sandy is a beastette coming up with these different killer routines daily. Jason watches you like a hawk and always upping your weights and telling you that you can do more. Kim with her fun twist on routines and even including mini-relays at the end of some of them. Alex always checking your form and making sure you get the most out of it. It just makes working out more fun, and I look forward to waking up at 4am to make it to those 515am (now 5am) classes. Not only do I go to F4L about 5 days a week, but I found myself joining the FitFam on new challenges, such as 5K races and OCRs. I NEVER saw myself as a runner, considering I couldn't even run a block without feeling like I was about to collapse. But as I saw the others attending these races and killing their goals, I knew I wanted to be part of that too. As of today I have ran 3 5Ks, am signed up for about 5 more, and have also signed up for 4 OCR races. While I never thought it was possible, I know I have my F4L family by my side every step of the way. I feel so much more energized now, my body has transformed in a way that has made me feel more confident about myself, and even my children enjoy joining me in my journey. For me, this is just the beginning as I continue working toward new goals with F4L. I am so grateful for how awesome the F4L family is, but most importantly Sandy and Jason for opening this badass place, and always supporting and motivating me. They honestly have a huge heart and are a major inspiration to me on so many levels. So thank YOU!!!! 

Love- Michelle