Super Nova of The Month: Steve Surtel
Congratulations to Steve, Our March SuperNova!
Steve joined Nova in October 2024 after realizing that his health needed a big change. Like many of us, he spends most of his day at a desk managing a business and was in a rut of making excuses for why he could not take action. He also noticed how things like his back and shoulder pain was getting worse and linked to the sedentary desk lifestyle.
Steve has made some significant accomplishments in just 4 months! His Nova Health coaches, Tyler and Kayla report wins such as:
- Improved energy levels
- Low back pain significantly better
- Stronger shoulder and is now benching 115lbs for 10 reps
- Better endurance - able to complete his workout without frequent breaks
- Started goblet squats at 35-40lbs and is now barbell back squatting 135lbs for 10 reps
- Introduced more cardiovascular activities such as hiking with his wife
- Muscle gain from 66lbs to 69lbs and decrease in body fat %
- Stopped using nicotine spray
One of the biggest changes however is his mindset. Like so many people who don’t take action, Steve realized that the momentum he was creating, no matter how small, was a win that he did not want to lose. And as someone who travels a lot for business he was not going to let that stop his progress - he makes sure to always rebook sessions - whether getting an extra workout before or after travelling to make up for the time away.
Read our interview with Steve below to hear his story, including specific strategies he put in place that has helped him move closer to his goals.
Mindset & Motivation
What initially motivated you to start training at Nova Health Club, and how has that motivation evolved over the past five months?
“I needed to stop making excuses for not getting healthy. Initially I purchased a scale and my weight was 185lbs. I'm 5'5" and was alarmed so I decided to get serious about my health. I knew I would see results at some point so I waited to do the InBody at Nova. I am glad I did because the improvement was significant and that has driven me to continue this path.”
Training & Progress
You've maintained consistency in your workouts, even making up for missed sessions. How do you stay dedicated, especially with your work travel schedule?
“In the past I would just make excuses or delay things. I changed my mindset to move forward without excuses. Plus, I recognize that delaying my training sessions just means it is much harder to continue and I don't want to take a step backwards.”
What are the most significant improvements in your strength and fitness that you have noticed since starting with Nova Health Club?
“Cardio and endurance are both improving! Strength will come. Given my fitness/health before I started I am really focused on the small incremental improvements to motivate me.”
Lifestyle Changes & Challenges
What other improvements to your health have you seen take place over the past five months?
“Body fat percentage went from an embarrassing 34.8% to 31.3%!”
Have you faced any challenges or setbacks along the way? How did you overcome them?
“Times when I have been sick, some travel, puts me behind the regular schedule. I just remind myself that I want to avoid stepping backwards so I can continue forward.”
Besides working out, what other habits or changes have made a difference in your progress?
“Eating healthier, allowing a "reward" for myself (as long as I continue to push forward) and not feeling guilty about things that can set me back… ”
Future Focus
What’s next for you? Do you have any new fitness or health goals you're working toward?
“I want to hit 28% body fat by mid year and 25% by the end of year. Also paying more attention to exercise (ie: walking) between workouts at Nova. I’m looking forward to better weather for outside walks and hikes to help me do that.”
