Sites On The Fit Life Personal Training

Sites On The Fit Life Personal Training I am a Certified Personal Trainer, Nutritionist, and Group Fitness Instructor based in York County. Virtual Classes and Outdoor Classes available

11/20/2025

New max for mom! So proud of her and her progress!

11/19/2025

New equipment alert! Check this out! 💪🏼

Reppin SOTFL today!!! 💪🏼
11/18/2025

Reppin SOTFL today!!! 💪🏼

Add to take advantage of the good mirrors🤣💪🏼. Feeling strong and powerful is a great feeling! If you have any questions ...
11/14/2025

Add to take advantage of the good mirrors🤣💪🏼. Feeling strong and powerful is a great feeling! If you have any questions about personal training, send me a message! Now booking into December but you can still take advantage of those November deals! Don't wait until the New Year! Let's start killing it now!

11/12/2025

Need a new bicep exercise? Try a monkey curl! Keep time under tension and control your reps! Use a weight that's challenging, but that you are able to maintain proper form with. These will get your biceps burning! 💪🏼

Thank you to all who have served. 20% off of any 1:1 training package for all veterans! ❤️🤍💙
11/11/2025

Thank you to all who have served. 20% off of any 1:1 training package for all veterans! ❤️🤍💙

11/11/2025

More gym mail=happy trainer! Stay tuned!

November is here and that means DEALS! A little late to post but these run until the end of the month. *Are you a client...
11/10/2025

November is here and that means DEALS! A little late to post but these run until the end of the month.

*Are you a client of mine and have a friend interested in personal training? Bring them with you for a free session!

*If you refer a friend, get 1 free session.

*1 free week with any online training package.

*1 free session with any 1:1 training package or small group training package.

*1 free session with any virtual training package.

*Free $5 Starbucks or Dunkin gift card with any gift card purchase.

*Macro/calorie calculations free with any package!

*Buy 5 Bootcamp classes and get 1 free.

With the holidays right around the corner, now is a great time to start! Those New Year's resolutions don't have to wait!

We love gym mail around this house! Struggling to jump from 20 to 25? Now we have an option for you!
11/07/2025

We love gym mail around this house! Struggling to jump from 20 to 25? Now we have an option for you!

11/04/2025

Why a lat pulldown? They target the Latissimus dorsi (lats) which is the large back muscles that extend from the shoulder blades to the pelvis. They also target your traps and the smaller back muscles that assist in shoulder movements. If you are working on chin-ups or pullups, this is a great place to start. The lat pulldown also benefits athletes in many sports that require a similar pulling motion, such as swimming, gymnastics, wrestling, among others. If you want a pretty, sleek back, do these!

How to perform a proper lat pulldown:
1. Start by sitting at a lat pull machine, facing the bar. Adjust the knee pad so your knees are bent at 90 degrees and firmly under the pad and your feet are flat on the floor.
2. Reach up and grasp the bar a little wider than shoulder width. Extend your arms as much as you can without shrugging your shoulders or lifting off the seat.
3. Pull the bar down toward your upper chest, aiming for just below your collarbone. Think of pulling your elbows and shoulder blades down and back as you bring the bar down. Keep your body tall and in a slight backward lean.
4. Hold the bar at your mid to upper chest for 1–2 seconds while squeezing your shoulder blades back and down.
5. Slowly return to the starting position. Remember not to shrug your shoulders at the top of the movement.
6. Complete 3 sets of 8–10 reps.
7. If you cannot keep proper form, it's time to lower the weight.

Address

Delta, PA
17314

Opening Hours

Monday 10am - 8pm
Tuesday 10am - 8pm
Wednesday 10am - 8pm
Thursday 10am - 8pm
Friday 10am - 8pm
Saturday 3pm - 5pm

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