PFTL News January 2021


Good riddance to 2020.  Years from now we will look back on 2020 with disbelief.  How could we have lived through all that? COVID 19, political upheaval, high unemployment, racial tension, isolation and heartache, environmental disasters, international unrest to name a few of last year’s challenges. But most of us did live through it. Human beings seem to have the ability to cope with adversity in many forms.

Let’s plan to thrive in 2021.  Physically, emotionally, and hopefully, financially. We are all in this together, so we need to take care of ourselves, so we can help others as best we can.


Clients who have returned to the studio have reported that they feel very safe in the space. We will continue to monitor all people who enter the studio, require masks and wipe down all surfaces constantly.

Several clients have opted for virtual training.  This can be done easily using Zoom or Facetime.  If you want to get back into a fitness routine, this is a good way to do this while in your own home. Let us know if you would like to train virtually.

We are also developing a free stretching class that will be available through Zoom and later Youtube.  It will require registration, but no cost.  We hope to have this ready by next month or sooner.  It will be appropriate for all fitness levels.

We are aware that several clients would like to return, but do not feel comfortable wearing masks while exercising.  I hope we can relax this requirement sometime in the future, however, it is too early to do that yet.  COVID is still very active in Cook County (and the US, as well), so it will be some time before we will change that precaution.


First off, it’s important to realize that, when it comes to movement, every rep, set and second will move you that much closer to your goals.

In fact, according to an August 2019 analysis published in the British Medical Journal, any exercise, for any duration and at any intensity, comes with a substantially lower risk for early death. Also, in the review, researchers note that the dose-response pattern between exercise and longevity is non-linear, meaning that going from zero to 10 minutes of exercise per day may be much more beneficial for your health than going from 60 to 70 minutes.

An October 2019 study from the British Journal of Sports Medicine came to a similar conclusion. Researchers found that any amount of running was associated with a lower risk of early death from all causes, specifically cardiovascular disease and cancer. People even benefitted from a single run a week that lasted less than 50 minutes at a pace below 6 mph.

Meanwhile, a March 2019 British Journal of Sports Medicine study shows that even 10 minutes of exercise per week is associated with a lower risk of death, including from cardiovascular disease and certain forms of cancer.

A little bit of movement can truly change the course of your day, and over time, even small, but consistent, bits of it can make big improvements in how you feel and your overall health.

KEEP HOME WORKOUTS INJURY-FREE  (Excerpt from March 2020)

It’s true: Amid all the social distancing due to COVID-19, your workouts have probably started to look a little different—say, with a view of your living room, kitchen, or bedroom. But as at-home workouts become all the rage (or at least the necessity), it becomes even more important to take the proper safety measures to avoid workout injuries.

1. Clear the space – Step one: make sure you have the room—including nothing on the floor around you—to exercise. Check that you have at least 3 feet in all directions when standing or lying on the floor. Make sure you check the floor for kids’ toys, books, weights, and anything else that could get in the way and cause you to trip.

2. Slip on some sneakers – While you can work out barefoot, experts recommend sweating in sneakers—but not ones you wore outside. You want to make sure you’re not bringing in outside germs, especially at the time of a pandemic.

Your next safest bet after sneakers is going barefoot, sans socks. There are benefits of working out with naked feet—all the nerves in your feet help you get a better sense of the ground beneath you and you can better push off for moves like squats and deadlifts.

3. Know your body –  There are so many free workouts available, which is great, but each individual has different goals, priorities, and different fitness levels. If you find a free workout and it doesn’t feel good on your body, then that’s a sign to skip it. Start with something you know or a first timer-friendly workout and then go from there.

Something else to keep in mind: know you can’t bank exercise. That means, if you hit it hard for the next few weeks or months, but then stop completely, you’ll go back to baseline. You want to exercise to build habits so you can keep exercising in the long-term. You don’t want to get injured in the short-term.

4. Switch it up – It’s easy to work out every day, especially now that everyone’s locked up inside and not feeling like venturing out to gyms. But if you’re trying to exercise every single day, try not to repeat the same movements. For instance, avoid doing weighted squats every day of the week and maybe add in some reverse lunges or jumping jacks instead. For cardio, try alternating biking, running, and jumping rope.

5. Consider exercises to counteract desk culture – It’s easy to get comfy working on the couch, or sitting and staring at the computer on your desk all day. But that’s exactly why you want to do some moves that reverse the forward-facing, typically hunched-over position that causes tightness in your neck, shoulders, and middle back, says Tampa. To do this, focus on posterior chain exercises like deadlifts, bridges, bent over rows, and band pulls.

Stand up every hour and do some quick exercises like squats or lunges. Try doing 30-second plank holds throughout the day or moves like bird dog.

6. Have fun with it– No matter what type of work out you do, experts agree it’s most important to have fun with it and enjoy the movement.

Also, know that the benefits of exercise of any type outweigh the risks. Keeping ourselves healthy is something we can do along with social distancing in order to get through this.

In Memoriam: Julie Cohen, our beloved office manager and friend, passed away on December 17. All those who knew Julie fell in love with her smile, good-nature and kindness she showed to everyone. She was the heart and soul of our business. Julie will be greatly missed by all of us.