Introducing Lori

Lori Sadewater MS, CPT
PERSONAL TRAINER

PHILOSOPHY: Challenge yourself every single day.

As you go through the grind of every day life, challenge yourself. The challenge can be as simple as "I will not eat that last cookie" to “I am going to work out for 1 hour today.” Every second of every day we face numerous choices. Simply choosing to walk instead of take the elevator or doing an extra push-up or drinking a glass of water leads to a little healthy progress on the pathway to healthy living.

In my past life, I was a collegiate athletic coach and educator. I worked with student athletes to improve their personal fitness and skills so that we could be a stronger team. I will carry that dedication and effort over to my personal training clients. My goal as a personal trainer is to help you achieve your goals. My aim is to get to know my clients on a personal level so that I can better understand your motivation and can effectively aid in your progress.
I want to talk to you, listen to you and laugh with you every single workout all while challenging you to push yourself...

EXPERIENCE AND CREDENTIALS
Master of Science in Sport Psychology (1991) from Ithaca College
BA in Psychology (1990) from Beloit College
Head Volleyball Coach, St. Norbert College 1996-2008
ACE Certified Personal Trainer
American Red Cross CPR & AED Certified

PERSONAL INTERESTS
Antiques & Shabby Chic
Reading
Competitive Sports
Shopping
Chicago Cubs
Reality Television – Top Chef & Project Runway
Spoiling my niece and nephew

Something New

Here are some new ideas:

• new activity


• new workout clothes


• new workout shoes


• new music


• new exercise DVD

A small monetary investment may be all you need to get yourself moving again. Wouldn’t you feel guilty if you let those new shoes just sit there collecting dust?

Workout with a friend

Wager a friendly bet:
Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Schedule 4 workouts

Scheduling four may seem like a lot, but consider the fact that “something will come up” on one of those days and you will have to cancel. In that case, at least you will get three workouts in. Consider that fourth workout as a “bonus” workout. If you complete it, reward yourself!

Keep Track on a Chart

Try this at home:

Place a calendar dedicated to keeping track of your workouts in a prominent location such as your refrigerator.

• Each day you workout draw a smiley face (or give yourself a sticker) on the calendar.


• Each day you do not workout draw a big red “X” on the day.

If you see XXX you better get a move on!



Any week you have more smiley faces than X’s reward yourself!

Do something nice for you!

Alot of people skip this part, but don't you deserve it?

Here are some ideas:

• Clothes
• Shoes
• Massage
• Facial
• Pedicure

FYI:
All our clients can take advantage of "Just For You" cards available at our front desk.
Here's what you can get:

• $10 off a massage at Essential to Wellness
• 20% off a facial or pedicure at Tonic Salon

Your Starting Point

If you are a client, we can help you with all of these assessments and more!

For those of you who like to DIY:

Keep track of inches lost with a tape measure.
Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button?

Measuring too complicated?
Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.

The scale.
Most people feel they MUST weigh themselves, however don’t base everything on what the scale says. Muscle weighs more than fat, so your weight may not change a lot as you lose fat and gain muscle. Your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.

Test your fitness level. Record how many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long it takes you to walk/run a specific distance such as one mile (works best on a track). Re-test every eight to twelve weeks and you will be impressed with yourself!