2025 Health and Fitness GOALS

Happy Frigid Friday here in Kennett Square!

What are your health and fitness goals for 2025?

Maybe this past year you had a goal of just showing up to the gym consistently. Understanding the movements, the cues, and putting in the work.

But, what now?

If you are someone that is ready to start your journey by just showing up, stop reading this email and respond, I’M READY and we will set up a discovery call to learn more.

If you have been consistent for a year or so and you’re ready for the next steps, here are some things I like to see at ANCHOR.

First, we are a strength gym so I like to focus on those goals first.

Deadlift Standards to become unbreakable:

Ladies: First hit a bodyweight deadlift for 1 rep then 1.5x BW deadlift

Ladies (50-64) 1.35 x BW

Ladies (65+): 1.1 x BW

Men: First hit a bodyweight deadlift for 1 rep then 2x BW deadlift

Men (50-64): 1.8x BW

Men (65+): 1.5 x BW

Get-up: ½ bodyweight for both ladies and gentlemen

Bench Press:

Ladies: 0.75 x bodyweight for 1 rep

Ladies (50-64): 0.65 x bodyweight

Ladies (65+): 0.5 X BODYWEIGHT

Men: 1.25 x bodyweight for 1 rep

Men (50-64): 1.1 x bodyweight

Men (65+): 0.85 x bodyweight

The above are the strength standards 

 

2K Row: 

Ladies: 8:00 and under

Men: 7:00 and Under

So, you have hit the gym standard, but are you making changes outside of the gym as well? 

Healthy Lifestyle Goals to think about:

Sleep: Do you sleep 7-8 hours a night?

Walking: Do you walk 20 minutes or more outside daily?

Meditation: Do you practice meditation or breathing exercises for a minimum of 5 minutes per day?

Processed Foods: Have you taken all or most of these out of your life?

Alcohol: Have you taken it out or avoided it?

Hydration: Do you drink about ½ bodyweight of water per day plus electrolytes?

Products: Have you taken a look at what is in the makeup, shampoo/conditionier, soap, the lotion you use, the sunscreen you use and have you replaced them with something better?

Storage Containers: Have you replaced your plastic with glass?

Toilet Paper: Yep, have you taken a look at those ingredients?

Minimized Screen Time: Netflix, Social Media… Got a timer to keep this minimized?

Reduce Stress & Anxiety: Have you seen a health professional to assist with this or used any yoga/breathing to help. Or have you made necessary changes to your life to reduce stress?

Water: Do you have a water filtration system?

These are just a few things to think about. Taking ONE thing each month and making small changes over time in 2025 will lead to a heck of a healthy lifestyle change!

I’d love to hear your 2025 goals!

I will also share some product replacement options in the coming weeks!

In Strength,

Charlene