Wednesday, November 13, 2019

Keys to Success: Accountabilty and Success - What does Sarah at Tonicity Fit in West Chester have to say?


Recently, I have had several people tell me that they know what they need to do to become “healthy.”  They follow with a long explanation that the issue is accountability and motivation.  They need support.  They are looking for a way not only to get into the program, but want to figure out how to stick with it.

I have two active responses to this dilemma.  First, find the program that works for YOU.  Find the physical activity source that you enjoy the most, and that you could see yourself sticking with long term.  Next, actively seek support.  Make friends, schedule workout sessions together, and give what you want to get.

Let’s pick apart my above advice a little:

1.     Find what works for you!

If you are not stepping into an activity that you enjoy, the chances of you sticking to it are small.  Take the time to try different things, sign up for a free trial, go with a friend as a guest to their favorite workout spot.  Think about it and choose the mode that sparks your interest!

2.    Seek out Support!

Tell those closest to you about your plan to become healthy and feel well.  Share your feelings and ASK them for support.  The people who truly care about you most are the ones who you need to lean on to help you stay accountable.  And trust me, those people WANT to help you become and stay strong.  It is a win-win, as you receive the support, and they are rewarded with a healthy strong friend who wreaks positivity from all directions.

3.    Give what you want to Get

The other piece to this is finding partners that will go through this journey with you.  This isn’t for everyone, but if it works for you, then it will take you far when it comes to health and wellness.  Find friends and family that you share similar interests with and plan your workouts together.  Join a gym with group fitness, make friends, and schedule your workouts at the same time.  Set similar goals, share your personal goals with others, and support each other.  Think of the support that you need and make sure that you are giving it to others around you.  I guarantee they will reciprocate! 

By nature, we treat others the way that they treat us.  If you give strength and positivity, that is what others will give to you.  So, do it together and watch your progress grow!


About Sarah Ostroski:  


Sarah is the owner and head trainer at Tonicity Fit Personal training Studio in West Chester.  She has worked as a personal trainer for over 18 years.  She is an American College of Sports Medicine (ACSM) nationally certified Exercise Physiologist.  Sarah has a Bachelor of Science in Exercise Science from Eastern University and a Master of Science in Integrative Exercise Physiology from Temple University. She is also ACSM Exercise is Medicine Level 2 certified and holds an SCW certification in Nutrition, Hormones and Metabolism.

To learn more about Sarah, Click Here.



Sunday, November 10, 2019

Vlog #1: 5 Components of Fitness and Wellness with Sarah at Tonicity Fit in West Chester


About Sarah Ostroski:  


Sarah is the owner and head trainer at Tonicity Fit Personal training Studio in West Chester.  She has worked as a personal trainer for over 18 years.  She is an American College of Sports Medicine (ACSM) nationally certified Exercise Physiologist.  Sarah has a Bachelor of Science in Exercise Science from Eastern University and a Master of Science in Integrative Exercise Physiology from Temple University. She is also ACSM Exercise is Medicine Level 2 certified and holds an SCW certification in Nutrition, Hormones and Metabolism.

To learn more about Sarah, Click Here.

Monday, October 21, 2019

Meet Misi Albert - Tonicity Fit Member of the Month!


 Misi is pictured here (middle) with her Tonicity Fit workout partners, Jordyn(right) and Tina(left).

1.  When did you start at Tonicity Fit? 
February 22, 2019

2.  Can you give us a little background on you?  For example, where you an active person when you joined?  Where were you in  your wellness journey?  What brought you to Tonicity Fit?  Your goals....
 I've always worked out since high school and strived to stay in good shape but I struggled with consistency. Before joining Tonicity Fit I mostly enjoyed yoga, pilates and barre classes. I was doing enough to maintain my weight but never really taking it to the next level. I knew strength training was important for muscle and bone health, especially in my 50's, so I decided to look for another option. Tina introduced me to Tonicity Fit. I scheduled a trial class and knew immediately I wanted to work with Sarah and that she could help me get to the next level in my fitness goals. My goals were to build muscle, strength, and endurance. I especially wanted to lose fat in my problem areas and become more comfortable wearing shorts. I decided to try the nutrition plan to help accelerate my results and I'm extremely happy. Now that I'm seeing results it's encouragement for me to continue this lifestyle and stay strong and fit.

3.  What type of membership do you currently have?
 I have the monthly membership, unlimited classes.

4.  What do you love most about Tonicity Fit? 
The friends I'm making, Sarah of course, and the accountability!!!

5.  What do you love most about Sarah? 
I love that Sarah sincerely cares about each one of her clients and I appreciate her dedication to her craft. And she's a super cool chic!

6.  What advice would you give to someone who is where you were when you started your journey here? 
DO NOT WAIT! Your physical, emotional and mental well-being are all tied together! Strength training will transform your body, your mind and your confidence. It isn't about being skinny, it's about being healthy emotionally, physically and mentally. Everybody type, size and shape is truly beautiful and you owe it to yourself to take care of the amazing body you've been blessed with!!! 

Tuesday, September 10, 2019

**Meet Mary Jo Hoy Our MEMBER OF THE MONTH**




We asked Mary Jo a few questions and thought you'd enjoy reading her responses. 
 
Q.  When did you join Tonicity Fit?
A.   I started in April 2019

Q.  Can you give a little background on you?  For example, were you an active person when you joined Tonicity Fit?  Where were you on your wellness journey?  What brought you to Tonicity Fit?  Tell us about your goals...
A.  Before Tonicity Fit, I was a daily walker, 4-6 brisk miles.  Besides walking, I was physically active with gardening and activites with my grandchildren.

Q.  What do you love most about Tonicity Fit?
A.  I was looking for a program that would include aerobic exercise, strength training, along with balance and flexibility training.  I was not lookiing to compete with anyone but to push myself.  I believed this program would offer me benefits, stronger bones and healthier joints along with easier weight management.  I started Tonicity Fit with these goals in mind, and I have not been disappointed.

Q.  What type of membership do you currently have?
A.  My membership is semi-private, group training.

Q.  What do you love most about Sarah?
A.  Sarah makes each workout session personal even with other clients working out at the same time.  She adjusts the various routines to fit the individual as she observes and encourages.

Q.  What advice would you give to someone who is where you were when you began your journey at Tonicity Fit?
A.  I believe that age is just a number.  Doing regular cardio and strength training alone with working on balance and flexibility is a formula to keep you healthy and strong.

Thank you, Mary Jo.  We love having you as a member here at Tonicity Fit and look forward to your continued success on your journey of physical well being.

Monday, August 26, 2019

Sarah’s Top 3 Tips to Overcoming Self-Destructive Nutrition Habits



Regardless of life circumstance, most clients who cross my path struggle with nutrition.  The struggles that they share with me range from dessert on the weekends to a complete derail in their everyday habits. 

When I give nutrition advice, I dedicate a significant portion of time focusing on that specific client’s needs.  After establishing what that client wants to achieve, I can give them some quick strategies that help them make immediate changes.  These changes are part of setting the groundwork for the entire nutrition program.  They form the foundation that each client can build upon as I guide them through this process of change and help to establish healthier nutrition habits.

Here are the top 3 tips that I give to clients to make immediate improvements in their eating routine:

 Start with WATER


Most of us know that water is life.  We need it to survive.  We need it on our skin, in our hair, in the air, AND we absolutely need to drink it.  Water helps all our biological and physiological functioning happen efficiently.  It dilutes our blood, helps cells regenerate, conditions our organs, hydrates our skin, and flushes out toxins.  It is necessary, and many of us do not consume enough of it.

My hot tip to clients for consuming more water is to start first thing in the morning.  I have them fill a 16-ounce glass as soon as they wake up and drink the entire thing.  Then, fill it again and sip it throughout the rest of their morning routine.  This is a great way to start off the day hydrated AND consume 16-32 ounces of water before they have even left the house!

 Use a smaller plate


Most people these days go big or go home when it comes to the china that they use.  Big plates are a huge downfall when it comes to healthy nutrition.  Our 12 to 15-inch plates leave a ton of room to consume extra wasted calories that can end up turning into unwanted and unhealthy results.

I instruct many of my clients to use the smaller plates that come with their china sets.  The 8 to 9-inch plates are usually plenty to get a filling, well rounded, and healthy meal.  The idea here is to use the small plate and eat more often, rather than eating all your calories and nutrients at one time.

 Remember the 80/20 Rule


If you are making healthy choices at least 80% of the time, then you are likely to be on the right track to healthy nutrition and success.  5 ½ to 6 days make up approximately 80% of the week.  Do your best to make conscious nutrition choices throughout the week, and then when you go out to dinner with a friend on the weekend, you won’t feel so bad about being a normal social human being!

Yes, there is more fine detail that is necessary to help a client condition themselves to eat a consistently health meal plan.  However, following these three tips are a fantastic start to developing awareness and being mindful of a healthy way of life.

Feel free to contact me at Tonicity Fit Personal Training Studio with any questions!  I would love to help you in your journey to healthy habits!


About Sarah Ostroski:  


Sarah is the owner and head trainer at Tonicity Fit Personal training Studio in West Chester.  She has worked as a personal trainer for over 18 years.  She is an American College of Sports Medicine (ACSM) nationally certified Exercise Physiologist.  Sarah has a Bachelor of Science in Exercise Science from Eastern University and a Master of Science in Integrative Exercise Physiology from Temple University. She is also ACSM Exercise is Medicine Level 2 certified and holds an SCW certification in Nutrition, Hormones and Metabolism.

To learn more about Sarah, Click Here.