Lose Weight in the Kitchen Get Fit in the Gym

I had a member come to me recently and ask "what exercises can i do to lose weight in a specific area more specifically my stomach" and the answer to that is you can't unfortunately the world would be a awesome place to live if you could eat whatever the heck you wanted, worked out and could lose weight. However, unfortunately it is not and you have to have to have to change your eating and drinking to see results.

What got me thinking that this would be a good thing to touch base on is that this person is not the only one to think this way, and it isn't a stupid question we some how along the way over the years have picked up that oh a little here a little there is fine, or drinking 2 bottles of wine in a weekend is fine il just kill myself for hours in the gym on Monday to make up for it. What you do in the gym is the most important 45 minutes of your day because it improves your health, it makes you feel better and is absolutely worth it, but it will not get you those tremendous results you are looking for alone. Health and Results go hand in hand for health you must workout and for results you must eat well. Put the proper "fuel" (food) in the tank to fire up those results

If you think about it this way we all for the most part plan out our weeks we have a general idea of what the week and weekend will hold therefore if you want to splurge on the weekend you need to watch your calories through the week. Add up every single day and what your calorie intake is for the whole week, then how much your projected calorie burn per day is add that all together for the week and come Sunday that calorie intake number should still be lower than what you should have burned in that week with your normal day to day activity. Don't count workout calories that you burned because those are your buffer. That for a lack of a better term is the cherry on top of your sundae

if you have any questions about figuring out how to figure out your calories you should eat and how many calories you are projected to burn don't hesitate to ask one of your coaches.

LOSE WEIGHT IN THE KITCHEN GET FIT IN THE GYM

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ROCK YOUR JEANS- don't forget to sign up for RYJ it starts on September 26th ending November 21st

• Rock Your Jeans official DF T-shirt 
• Nutrition Journal / Special Rock Your Jeans Workout
• (NEW to this years line up)** Personal Accountability Coach! Each person will be assigned a DF coach that you will meet once a week either before or after your work out or by email or phone which ever is more convenient for you. At those meetings you will be able to try your jeans on for progress if you wish.
• 1 additional Small Group Personal Training class to add to any membership! 
• At the end of the 8 weeks whoever fits into their jeans and gets them buttoned tight or not will receive $50 cash to put towards a new pair of rockin jeans

Good luck guys!

• members cost is $99 
• non members $398 or two payments of $199 

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www.definedfitnesswexford.com

WE CHANGE LIVES

Website Redesign

Hi Guys we have a small favor of whoever wants to participate this week, we are redoing our website and want to do a video blurb, just a few sentences as to why you chose to come to Defined Fitness and what it has meant to you so far, why do you like it here or what has it helped you accomplish so far or basically the first thing that comes to mind when you come to DF (as long as its nice thoughts, we hope ;) ) 
if you are willing to be recorded for a few seconds to say a few kind words before or after your work out we truly would appreciate it! And if you don't want to then 5 burpees just kidding ! It is no problem at all just let what ever coach is there know you would like to say a few words so we can lights camera action!

Thank you all so much in advance we appreciate each and everyone of you!!

And again guys please download the app it is free, free! It will help you stay connected to what is going on and i PROMISE promise we will not send you push alerts or notifications every day only when something is important or urgent or we have unexpected closings! 


www.definedfitnesswexford.com
We Change Lives

Rock Your JEANS

Rock Your Jeans is BACK! For its 5th year now and if you have seen this competition or done it before you know first hand how dedication can get you results!! In 5 years anyone who has stuck with the challenge to the end and worked their butts off (literally) have fit into jeans either one or two sizes smaller than the ones they were wearing!

Everyone has that one or few pair of jeans that are just lingering in the back of the closet in the bottom of the dresser drawer that is too small, a little snug or you simply just can not button no matter how hard you wiggle, jiggle or suck in, you throw your self on the bed, suck in and try not to breathe just hoping they will button, but WHY!! from that point you cant move or breathe for fear your button will go shooting off at the grocery store and take some little kids eye out! From behind you look the like the muffin mans long lost brother or sister well stop! And of course we don't get rid of them because we are attached and we have that little voice inside our head says "hey don't throw those away, we will fit in those again some day" we have all done it! Dont throw out those jeans! Your favorite pair that you haven't lost hope for yet that one day maybe one day they will fit again! What do you have to lose except for that little extra around the middle standing in the way of you and those kick ass jeans you feel like a rock star in! 

But how does it work and what do I get?
Bring in to DF a pair of jeans that are anywhere from 1 to 2 sizes too small, and try them on. And they don't have to be jeans we have had everything from slacks and dress pants to tuxes! Let a coach know what you are doing so we can take a peek to make sure they dont fit. From there you will take them off and hand them to the coach to hold on to for the entire 8 weeks of the challenge! 
What you get!

• Rock Your Jeans official DF T-shirt 
• Nutrition Journal / Special Rock Your Jeans Workout
• (NEW to this years line up)** Personal Accountability Coach! Each person will be assigned a DF coach that you will meet once a week either before or after your work out or by email or phone which ever is more convenient for you. At those meetings you will be able to try your jeans on for progress if you wish.
• 1 additional Small Group Personal Training class to add to any membership! 
• At the end of the 8 weeks whoever fits into their jeans and gets them buttoned tight or not will receive $50 cash to put towards a new pair of rockin jeans

Good luck guys!

RYJ starts on Friday September 26th at 6pm for kick off and will run until November 21st

• members cost is $99 
• non members $398 or two payments of $199 

DONT FORGET TRAIN THE TRAINER IS ON SATURDAY SEPTEMBER 13TH!! At 11 am we hope to see everyone there!! 

Frequentt Sweaterrrss for August 8 visits or MOREE
Adrienne Rively, Gretchen McNaughton, Audrey Mackie, Mary Kate Mackenzie, Edee Bauman, Diane Staniland, Yvonne Hawkins, Denny Allerton, Bill Brundage, Debby Roble, Nick and Jude Ince, Deanne Braksator, Ken and Lori Ross, Jackie Saladino, Vicki Rothermel, Rosemary Robinson, Michele McCann, Jean Emling, Mary Ann Farell, Sharon McMorran, Mark and Lisa Paulson, Chris McCuen, Melanie West, Diane Ashton, Kathy Weber-Clark, Otilia and Susann Enica, Carol Scanga, Cindy Schwartzmier, John and Abbie Tillison, Jan Hutchison, Juilanne Schlueb, Ann Miner, Eleanor Sargent, Mary Ann Rusbarsky, Sheryl Simon, Kelly Calloway, Kim Hays, Ann Valcarcel, Kerry Schurman, Mary Lou Shenot, David Goldstein, and Frank Zappala ‪#‎8visits‬ ‪#‎getsweaty‬ ‪#‎DFstrong‬ see you all in September!

DF Birthdays! 
 Judy Antimarino, Kevin Blanarik, Gina Bianchin, Jean Emling, Tracy Gracan, Kim Hays, Brenda Lewis, Andrea Morse, Mary Ann Rusbarsky, Michelle Conley, Jackie Saladino, Veronica Wright. When you see these guys tell them Happy Birthday!


We want everyone to give our newest August members a welcome to the DF family 
Dana W, Cindy S, John and Abbie T, and Shanie M


Shake Shake Shake new recovery shakes for September!!
Apple Brown Betty and Banana Bread yum yum 
Happy Fall Everyone



www.definedfitnesswexford.com
WE CHANGE LIVES

New Classes come to DF

WAKE UP DF AND GET EXCITED!! September is bringing some fun new surprises your way! This week you will notice that one of the walls is now a black chalk board (more details to come later) because today's surprise is about new classes! As you guys are scheduling for classes you will notice some classes have been added for in September, also group met. conditioning is no longer that, we have re-named it to "After Burn" it is the same class as before just with a different name to add some variety and kick. 

Afterburn- The metabolism boosting power of weight training combined with the benefits of cardio training come together in this high-intensity interval training workout that will have you burning calories long after the work out has ended. Formerly Group Metabolic Conditioning

Functional Cycle- A cycling workout like no other. This workout revolves around the bike, but brings in the benefits of strength training by kicking up the intensity and putting a twist on the traditional cycling class.

Burn Zone- Ready for a heart pounding workout experience? Then welcome to the "burn zone"! This workout revolves around using the MyZone Heart Rate Monitoring system and pushing you to YOUR limits. Similar to our Afterburn Workout just kicked up a notch

*All workouts are 45 minutes in length  

NEW CLASS SCHEDULE WILL START ON TUESDAY SEPTEMBER 2nd 

WE WILL BE CLOSED MONDAY SEPTEMBER 1ST FOR LABOR DAY REOPENING ON TUESDAY SEPTEMBER 2ND FOR NORMAL HOURS.

Make sure you download our FREE app in the APP STORE. It's free people and it will keep you up to date on important things that are happening in the club including push alerts to emergency closing or hour changes in the winter due to storms ect. You have access to the online scheduler, dotFit, a shake punch card and being able to put your membership number right in your phone to scan into the scanner and so much more. 

www.definedfitnesswexford.com
WE CHANGE LIVES!

Losing Motivation?

DF will be closed on Monday September 1st for labor day. We wish you and your family a happy safe holiday. Regular hours to resume on Tuesday September 2nd


Losing motivation? Losing sight of why you started to work out in the first place? It happens to everyone you start and then over time you feel like your starting to slip down a slippery slope to no where, where you potentially will lose all the progress you made in the first place! Well there are a few little tips and tricks to help keep that motivation climbing up hill rather than taking that first slip!

Set your clothes out every night so when you wake up its the first thing you see, so that way if your a morning 5:45am-er you can slip your clothes right on before you have time to even talk yourself out of it. Or if you are a after-worker make sure you place them in your gym bag every morning so that way you know you wont have to suffer the disappointment and embarrassment in your self at night when you have to put them back in the drawer instead of the hamper.

Every night also fill up your water bottle and have a snack readily beside it as for your pre or post work out snack. Its harder to ignore something when its staring you right in the face (not impossible it can happen and it does) 

Put up a reminder of why you started your fitness journey in the first place, was it a health issue? Put that medical bill on the fridge, were you finallllyy just sick and tired of being to heavy and out of shape to take the stairs that you would rather wait the extra 5-10 minutes to take the elevator? Tape a old picture of your self where you are not happy with how you look to your bathroom mirror..The saying with celebs, athletes, anyone who makes it big is "don't forget where you came from" repeat that to yourself over and over dont forget where you came from, dont forget where you were when you started.

And lastly the Swear Jar, only its not for when your little one says that little curse word they heard on tv and they have to put a dollar in the jar oh no, now the swear jar is for you!! And the penalty for not making work out  higher than a dollar. Every time you skip a work out put $5-10 in the jar and save it for a rainy day after a year or so take it to go buy new work out clothes or tennis shoes (hopefully there isnt too much money in the jar) ;) and put it towards something health conscious. Or take the family on a little adventure to GO APE or to Moraine, North Park or Erie to do some paddle boarding, kayaking biking the list is endless!! 

Have a great weekend guys, eat smart and keep active 

www.definedfitnesswexford.com
WE CHANGE LIVES

Do you earn your results?

Nothing in life is free and nothing comes easy so why are we all so programmed that working out and our health should be the same way? We live by the "oh well I'm eating better than I used to" and "at least I worked out once this week that's good enough to have that bottle of wine". Then you get mad when you don't see physical results, no not just you reading this we ALL do it we think that just because we are doing better than before that it should count for significant results right? Wrong. The truth is that it take hard work and being spot on clean eating 90% of the time. Exercise not only speeds up the process and helps you get stronger, healthier, and more toned but its not gonna drop that fat alone. Even if you were to work out every single day but ate nothing but crap you may see some results but not the results you want to see in the time limit you want you have to put the right fuel in the car to drive it, you have to put soap in the washer to clean your clothes, you have to nourish your body with the right food to look how you want.  

Think about it this way, most of you have animals right? Cats, dogs, birds, fish etc. we love our pets they are our companions, our friends so let me ask what would you feed them? Would you give them a mixture made of 50 different chemicals and synthetic dyes to eat for food? NO! So, my next question is why are you feeding it to yourself and your family. Make your own food from sun up to sun down, buy as organic and as whole as you can. Working out is not the whole solution, its a step in the right direction to healthy clean eating, being well rested, and trying to eliminate as much stress as possible which leads back to working out. It is a circle that must be completed daily full term to be effective. 

The best piece of advice I can leave you with this week is to plan ahead! You plan ahead for your vacations, holidays, even your week. With kids running in different directions or maybe long work days followed by walking the dog and doing all that laundry calling out for pizza sounds so much better after a long day than figuring out what the hell your gonna have for dinner. Sundays take a couple hours make your grocery list, prep your meals what your gonna have for breakfast, lunch, snacks (in the afternoon) and dinner. Lots of things you will be able to freeze, throw in a crock pot, or keep in the fridge for a few days that way when you come home, your starving and just want a quick fix you wont grab the mistake if you have carrots or grapes already washed up and in the front of your fridge with all that bad crap (which you shouldn't even have ;) ) pushed to the back.

And remember if your having trouble or really struggling with your eating, or with staying on track to make it in to the gym reach out to a DF coach it doesn't matter who ask for 5 mins of their time to brainstorm, schedule an On-point session for a 15 minute chunk of time with a coach or ask another member! Remember you guys are all in this together you may have different variations of the same goal but lets face it we have all struggled to lose weight and we have all been unhappy with ourselves at some point someone may have a trick up their sleeve you may not have thought of that is helpful! 

www.definedfitnesswexford.com

WE CHANGE LIVES

DF happenings for August

Hello DF members I absolutely hate to be the bearer of bad news but it is August which means there are only a few more weeks of summer :(  first I would like to announce our shakes for these last summer days are Peach Cobler and Orange Creamsicle 

Next are our August birthdays!
Marci Scott, Lynne Forges, Eleanor Sargent, Frank Zappala, John Friel , Nicole Logan, Jan Hutchison, Jude Ince, Janet Cuda, Cyndi Petrucci, Karen Ott

When you see these guys give them a Happy Birthday!


Julys frequent sweaters wasn't a record high but we know lots of you were of on wonderful vacations and busy with kids and kid activies so we wanna thank those of you who did get your 10 or more visits in and to those who didn't better luck in August ! Also keep in mind that August is bring a friend month AND 8 visits gets you a free shake, and 10 visit will get you a shake and put on the Frequent Sweaters board! 

Denny Allerton, Adrienne Rively, Michele McCann, Rosemary Robinson, Jan Hutchison, Diane Staniland, Debbie Crissinger, Mark Paulson, Patti Hasselbush, Vicki Rothermel, Diane Ashton, Julianne Schlueb, Yvonne Hawkins, Debby Roble, Judy Antimarino, Nisha Bhat, Mary Ann Farrell, 
Mary Ann Rusbarsky, Phyllis Roth, Kathy Weber Clark, Greg Muiter, Chris McCuen, Kelly Calloway, 
Kim Hays Frank Zappala, Ann Miner, Deanne Braksator, David Goldstein, Claire Hartman, 
Mary Lou Shenot, Lisa Paulson, Lori Ross, Carol Scanga, Sheryl Simon, Ann Valcarcel



DF wants to welcome its new members of July, Bill, Lynnae, Alicia, Edee, and Ricardo