Get Better Results with Active Recovery

One aspect of fitness that tends to get forgotten is Active Recovery. This is the stuff that helps your body to recover fully, get you the most out of your workouts, and keep your body feeling great. Everyones natural instinct is to push harder with their exercise and workouts, but results are actually driven by the quality of your recovery.

So what is Active Recovery? It's foam rolling, stretching, and even some movement prep exercise that we use in our dynamic warm up. We incorporate this into all the workouts we do here at Defined Fitness, whether it's foam rolling at the start or end of a workout, a stretch in between sets, or getting warmed up with the dynamic warm up. But during your workout is not the only time to take advantage of this. Your off days are the best time and where the biggest benefits are found.

An Active Recovery day would start with self-myofascial release (SMR) through the use of a foam roller and possibly some deeper massage stick and tennis ball work on any points of muscle tension. Foam rolling helps to release knots in the muscles and break up scar tissue and adhesions in the muscles from past injuries/trauma (this should take about 8-10 minutes).

Pick up a foam roller here!

After we've foam rolled the entire body it's time to move onto some stretching.  The goal here is to   stretch the entire body with about 8-10 different stretches that are held for at least 30 seconds each. The previous SMR work that we've done has loosen the muscles up so that we can better stretch and get those tight muscles to loosen up. (again, about 8-10 minutes here).

And finally we would finish up with the movement prep exercise. This is were we are looking to use some low intensity exercises to active the muscles that we just stretched to help the stretches to stick. We typically like to use glute bridges, walking knee hugs, toe touches, hops, and even bodyweight squats, lunges, and TRX rows and push ups. (8-10 minutes here)

As you can see this is a very low intensity workout and will take only 24-30 minutes to complete.

Shoot for 4 days per week of strength training and metabolic training, but leave the remaining for 3 days for light Active Recovery work.

Happy New Year!!

Defined Fitness
Changing The Way Fitness Is Done!
www.definedfitnesswexford.com

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Thanks for all of your help? Because of our members we were able to give one family an awesome Christmas. We teamed up with Grieb Chiropractic Clinic and between their patients and our members the support was amazing. Additionally, Mattress Discounters came through and donated a bed for the family as well. 

Defined Fitness Bodyweight Metabolic Workout

Here is quick bodyweight metabolic workout, no equipment needed, no excuses not to do it!

Bodyweight Squat
Push Up
Renegade Row
Alt. Reverse Lunge
Jumping Jacks
Plank Walk Ups
Burpees
Squat Hold
Mountain Climbers
Tall Plank w/ Cross Shoulder Touch

*3 rounds, 20 seconds of each exercise followed by 20 seconds of rest. 3 minutes rest after each 10 minute round.

Watch the video here 

We wish you all a Merry Christmas and a Happy New Year!

www.definedfitnesswexford.com

3 Quick Updates

3 Updates for the upcoming holiday season.

#1. If you have any friends or family in town, or kids home from school they are welcome to attend any group personal training class for free.

#2. Monday, December 19th will be Steeler Monday Night Football Day. All members are encouraged to wear your Steeler gear and even bring Terrible Towels to use during your workout. And we just might be filming class on this day as well.

#3. Holiday Hours: We will be closed Saturday December 24th, Monday December 26th, Saturday December 31st, and Monday January 2nd.

Happy Holidays!

www.definedfitnesswexford.com

Make 2012 Your Fittest Year!

As 2012 approaches you can't help but start to think about New Year's Resolutions. How did you do on your 2011 resolutions? If you're like most, you probably had good intentions and did good for a few weeks, but then something came up that interfered with the resolution and that was the end of it.

The problem with New Year's resolutions is that they are usually lofty goals set with not much prior thought put into them. More like dreams that you are wishing to come true. This year instead we want you to set fitness goals for 2012 using the S.M.A.R.T. formula.

S.pecific    M.easureable     A.ttainable     R.ealistic     T.ime sensitive


For example, if your goal is to lose 20 pounds in 15 weeks that is Specific. Wanting to "tone-up" and "be-fit" are not. After you've determined what specific goal you are going to commit to achieving you then need to determine how you will measure it. For this example you are going to lose 20 pounds of body fat, so you will need to determine your current body weight, % body fat, and circumference measurements. And then check in on these every 2 weeks to monitor your progress, every 2 weeks you should be losing 2.67 pounds to be on track to losing 20lbs. in 15 weeks.

This brings us to Attainable, Realistic, and Time Sensitive. Is 20lbs. in 15 weeks attainable and realistic? Yes. Is 20lbs, by next month? No. And we have a time deadline, 15 weeks.

Now you have a S.M.A.R.T. Goal of "losing 20lbs. in 15 weeks." But, you can't stop here, now you need to determine what you are going to do to achieve your goal and commit to doing it, not try to it.

"There is only DO or DO NOT, there is no try." - Yoda, Star Wars

This is called creating Process Goals. What things (processes) are you going to do to reach your goal on time. To lose 20 lbs. in 15 weeks you are going to need to workout 4 days per week (2 strength and 2 metabolic, preferred), eat in 90% compliance, create a caloric deficit each day, and stay laser focused on your goal despite other distractions that will pop-up.

So after 2 weeks, have you completed 8 workouts. In 15 weeks you need to have completed 60 workouts.

In addition, to figuring out what you need to do to achieve your goal, it is also important to start acting like a person who is 20 lbs. lighter, fit, in great shape, and has a knock-out body. Does that person skip breakfast because they want to sleep in 10 minutes longer? Does that person stay up late and not get the amount of sleep they need? Does that person make excuses for why they didn't get in their workouts this week or couldn't eat right? No, they take responsibility for their progress and results and you should to. It's not a matter of acting differently once you are their, like most people tend to think, it is a matter of acting as if you are already there and then the results have a way of showing up.

www.definedfitnesswexford.com

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Holiday Gift Drive - We have teamed up with Grieb Chiropractic Clinic to provide one less fortunate family with gifts for Christmas. Currently, all the tags have been claimed so we are now collecting money to buy the kids a Barbie Dream House and as many accessories as possible. With your help they will be able to provide a nice Christmas for their family. Donations can be made at the front desk. And thanks to all who have donated already!

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"Give The Gift of Fitness"  - Holiday Fitness Gift Package now available, only $89.00 Includes: 30-day membership, 8 coaching sessions, Defined Fitness Strategy Session, Unlimited Group Personal Training classes, Unlimited facility access, and 2 Free Recovery Shakes. Call 724-934-2000 TODAY for more information.

Defined Fitness Holiday Dinner Party at Bravo!

Eleanor Sargent is organizing a Holiday dinner at Bravo! in Cranberry on Monday, December 12th at 7p.m. for all Defined Fitness members. All interested must sign up at the front desk at Defined Fitness. Cost will be roughly $35 per person. Hope to see you all there!

Thanksgiving Metabolic Workout

Happy Thanksgiving, we hope you all have a great holiday! Here is quick metabolic workout to spike up your metabolism for you eat all that turkey, stuffing, and of course sweet potato pie :) or to burn it off the next day.

Circuit #1: (view here)
Push Up
Squat
Burpee
Jumping Jack

Beginners = 10 reps each
Intermediate = 15 reps each
Advanced = 25 reps each
Rest 30-90 seconds after each round for 3 rounds.

Circuit #2: (view here)
Jumping Jack Pyramid
10 seconds, 10 seconds rest // 20 seconds, 20 seconds rest // 30 seconds, 30 seconds rest
Repeat this sequence 3-5 times.


If you haven't picked up your "Holiday Hold'Em" calendar yet be sure to do so next week and let's keep those holiday pounds off this year! This workout is also one of your "Holiday Hold'Em" objectives to complete so make sure you do it, NO SKIPPING OUT!!

www.DefinedFitnessWexford.com

All Week Long Black Friday Specials!!

All week long Defined Fitness will be offering the following "Black Friday" Specials!!

Special #1 - Buy 4 Coaching Sessions, Receive 2 Coaching Sessions FREE!
*Offers end midnight 11/25/11.

Special #2 - Put $50 on a Club Bucks Account and Receive 1 FREE Shake!
*Offers end midnight 11/25/11.

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"Holiday Hold'Em" is HERE!!! - be sure to pick up your "Holiday Hold'Em" calendar at the front desk and keep from packing on those holiday pounds.

www.DefinedFitnessWexford.com

Holiday Hold'Em Is Here!!

Did you know that the average American gains about 10 lbs. over the holiday season? Scary huh?

Well, you don't have to be average!

Starting Monday November 21st we will be kicking off our "Holiday Hold'Em" contest, were the goal is maintain your body fat percentage over the holiday season, or possibly even lower it some, either way you want have an additional 10 lbs to shed in January.

So here is how it works:
1. Put up your "Holiday Hold'Em" calendar at the front desk. (calendars will be available starting Monday)
2. Get your starting measurements. This is your goal to maintain.
3. Complete each objective on the calendar, in any order, and have a staff member initial after each is completed.
4. Get your measurements taken after January 1st.
5. If you maintain and have completed all of the objectives, you will be entered into a drawing for a prize. The winner will win a FREE coaching session and a FREE recovery shake!!
*The is no charge to enter the contest.
*Contest is open to all current Defined Fitness members.

For more information just ask us the next time you are in or call us at 724-934-2000.

www.definedfitnesswexford.com

2011 Rock Your Jeans Results Are In!!

Congratulations to all of the "Rock Your Jeans" Challenge participants for dropping 2 jean sizes in 8 weeks. You all worked very hard and should be very proud of yourselves, you all look great!

Click here to hear what some of this years participants had to say.

Ok, as you all know Thanksgiving is only a few weeks away and then we get in to the Holiday Season, or as some have to call it the "Official Eating Season" because the average american gains 10-15 pounds over this 6 week period. But, that does have to happen to you!

Starting the week of Thanksgiving we will be kicking off our "Holiday Hold'Em" Challenge. The goal is to complete different objectives over a 6 week period and maintain your weight. If you do it's a DRAW!! More details to come!!

www.definedfitnesswexford.com

Hold Yourself Accountable

Last night we kicked off a new feature to your membership, our Accountability Program. Here is how it works:
1. It's free to all members as part of your membership.

2. You set a goal that you want to achieve and a date to achieve it.

3. Each week you MUST bring in your accountability worksheet and nutrition journal.

4. Measurements will be taken bi-weekly by scheduled appointment only, however if you are not turning in a nutrition journal and accountability sheet each week we will not take measurements. These two items are vital to your success and getting results. It is impossible for us to coach you to reaching your goals if you aren't doing this.

Click here to watch last nights presentation!!

www.definedfitnesswexford.com

It's All In Your Head!!

Great blog post this week from our mentor Rachel Cosgrove who owns Results Fitness in Santa Clarita, CA with her husband Alwyn and who she is also the author of the Female Body Breakthrough.

Read her article "I Think I Can!" here.

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www.DefinedFitnessWexford.com
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Mark Your Calendar - Tuesday November 1st we will be kicking off our NEW Accountability Program. The presentation and details will be given at 7 p.m. on Tuesday, but if you can't make it no worries. You can still get involved and we will post the presentation. For more information call us at 724-934-2000

Think More Clearly With Exercise

Great article on fastcompany.com this week titled "The Creative Brain on Exercise" read the full article here. The article looked at the benefits of exercise for artists, writers, entrepreneurs, and business execs and how it helps them thinking more clear and creatively, which leads them to better work and greater successes. Many people feel that they are just too busy to exercise, but those who do make the time to exercise find that they are actually more productive. Part of this may be do to the fact the exercise helps reduce stress, anxiety, and depression, all of which can be causes by extreme demands and pressures or work. 


A 2004 University of Southern Mississippi study found that the more intense the exercise was the less physical symptoms of anxiety where shown by participants. Along with a 1999 Finnish study of 3,403 people found that those who exercised 2-3 times per week experienced less depression, anger, stress, and cynical distrust than those who didn't exercise.


While it may not be that exercise specifically is leading to greater creativity and success the relief it gives from stress and anxiety is. You don't have to exercise everyday to get these benefits, by making 60 minutes 3 times per week you will see great improves and notice that you start feeling better and are becoming more productive.


www.definedfitnesswexford.com
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What Our Members Say!! 

“What sold me on Defined Fitness was a friend at work who has worked out for years on different programs. After seeing the changes in her body in just a few weeks at Defined Fitness I said to myself, ‘I need to join there!’ After my first 30 days I’ve already lost 9 pounds of body fat myself.”

            - Tina M.

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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com

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Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.

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Steelers Friday's  - every Friday until the end of football season wear you Steeler (or favorite team - if not the Steelers) jerseys and t-shirts to show you love for your team!

Defined Fitness Tip of the Week #47

More Complex Movements Burn More Calories


This past month a colleague of ours and fellow Results Fitness Biz Mastermind Member Josh Henkin of Ultimate Sandbag Training released the results of small study he recently did. He looked at 3 different exercises that are typically used for metabolic conditioning (burning fat), a kettlebell two handed swing, the rope, and a sandbag rotational lunge and then measured calories burned and average heart rate. 


The results found that the kettlebell swing burned 53 calories for 100 reps as fast as possible and an average heart rate of 121 beats per minute. The rope (both hands up and down) burned 45 calories for 200 reps as fast as possible and had an average heart rate of 125 beats per minute. And the sandbag rotational lunge burned 83 calories for 50 reps to each side and had an average heart rate of 141 beats per minute. 


While all of these exercises are more effective fat loss tools than aerobics we can see that the more complex and exercise is the more calories will be burned once the movement is mastered.  




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What Our Members Say!! -  watch a short testimonial by clicking here
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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com

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Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.

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Steelers Friday's  - every Friday until the end of football season where you Steeler (or favorite team - if not the Steelers) jerseys and t-shirts to show you love for your team!

Defined Fitness Wexford Tip of the Week #46

Eat your eggs for breakfast!

A 2008 study found that an egg breakfast compared to a calorie matched bagel breakfast for 8 weeks resulted in 65% greater weight loss, 34% greater reduction in waist circumference, and a 16% greater reduction in percent body fat. (Int J Obes (Lond). 2008 Oct; 32(10):1545-51. Epub 2008 Aug 5. Egg breakfast enhances weight loss. Vander Wal et al.)


In addition, it has also been found that eating a breakfast containing 30 grams of protein results in greater fat loss than eating less than the 30 grams.

What we are seeing is that protein is keeping you fuller longer than if you are eating carbs. Traditional breakfast foods have all been heavily carb based things such as doughnuts, bagels, cereal, and even the new high protein cereals really aren't that high, they are just higher than regular cereal.

Starchy and carb based foods spike your blood sugar levels, which helps to get you going in the morning - which is why doughnuts, bagels, and sugary cereals have become so popular - but they don't keep you full and in a few hours you are hungry again.

To start your day off with a high protein fat loss promoting breakfast, try the following:
3 eggs scrambled with 1/4 cup diced peppers
1 slice whole wheat toast (we still want some starch/carbs at breakfast, just not making up the majority of the calories)

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What Our Members Say!!
  

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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com

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Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.


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Steelers Friday's  - every Friday until the end of football season where you Steeler (or favorite team - if not the Steelers) jerseys and t-shirts to show you love for your team!

Defined Fitness Wexford Tip of the Week #45

This past month MSN released at study headlined "Jogging Beats Weight Lifting for Losing Belly Fat: Study" the findings claimed that 196 participants were placed in one of two groups jogging or weight lifting and participants did this for 8 months. The jogging group did 12 miles per week at 80% heart rate. The weight training group did 3 sets of 8-12 reps 3 times per week (they did not mention how many exercises or what type of exercise, but we dug deeper and found the actually research and what was used!) The results found that the jogging group burned 67% more calories than the resistance training group.

But, here's the rest of the story!

1. This was a machine based weight training program that placed participants seated on a machine doing isolated single-joint exercises. Not what we espouse here at Defined Fitness, which is a multi-joint total body approach and nothing is done seated.

2. It's not because of resistance training that participants showed no results in 8 months, it's a sign that a machine based program does not work.

3. The jogging group burned 67% more calories than the resistance training group. What has been overlooked by most in the industry here, researchers and trainers alike, is that current caloric expenditure is only measured from the standpoint of the aerobic system, not from the standpoint of the anaerobic system, which is the system used when weight lifting. Basically, it's like comparing apples to oranges.

In 2005 research Christopher Scott published his study, Misconceptions about Aerobic and Anaerobic  Expenditure. J Int Soc Sports Nutr. 2005 Dec 9;2:32-7. He found that when caloric expenditure was measured using the anaerobic system it was much, much greater than the calorie burn measured by using the aerobic system. If both energy systems caloric burn was measured for each activity the jogging group would be no where near 67% higher than the resistance training group. In addition the jogging group was doing pretty intense exercise (12 miles at 80% heart rate), much more intense than the machine based weight training program. Intensity has always been shown to correlate with fat loss.

In addition, EPOC (the number of calories burned after exercise) was not measured either. 2002 research has shown that after a workout similar to what we do here at Defined Fitness resulted in an elevated metabolism for 38 hours. And no elevated rate after was found after the completion of aerobic exercise. So after resistance training participants continued to burn calories from their workout for the next day and a half, while after completing aerobic exercise the calories burned from exercise stopped. Also, a 1999 study found that this type of specific resistance training program increased fat loss by 35% over diet and aerobic training.

The take away from the MSN study is that hard intense cardio at 80% max is better than easy, poorly designed machine based resistance training.

However, that is not what we do here at Defined Fitness. Our clients are put on a challenging program that involves total body movements with heavy weight and appropriate, but limited rest. In our current files we have close to 100 studies showing resistance training to be more effective than aerobic training. This is the first study to show the opposite.


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What Our Members Say!!
"Before coming to Defined Fitness I had tried other gyms, but never received much attention or direction from their personal trainers. When I first joined Defined Fitness I was skeptical because of my past experiences. However, after working with one of the fitness coaches at Defined Fitness I've lost 15 pounds and can finally do push-ups! Also, I had never worked up a sweat before when working out and honestly believed that I just couldn't sweat. Thanks!" - Maggie L.


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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com

=============
Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.

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Missed Last Night's "Rock Your Jeans" Kickoff? Here is the presentation: http://www.youtube.com/watch?v=PLXT2jjI5Y0

www.DefinedFitnessWexford.com

Metabolic Workout

Stretching routine and metabolic workout.

Stretching routine: http://www.youtube.com/watch?v=RzDqiXrqfIg

Metabolic Workout:http://www.youtube.com/watch?v=Sp_XPMHTWac

Enjoy!!

www.definedfitnesswexford.com

DEfined Fitness Tip for Results #48: "ROCK Your Jeans" Challenge

Just a reminder that we will be kicking off our "ROCK Your Jeans" Challenge on Thursday September 15th at 7 p.m. At that time we will give you your "Rock Your Jeans" journals, have try on your jeans, and give a short presentation about the challenge. The challenge officially begins Monday September 19th.

Check out the linked here for more details: http://www.youtube.com/watch?v=hSA315LKfUs

Hope to see you all there!

www.definedfitnesswexford.com

Defined Fitness Tip for Results #47: Pittsburgh Jeans Company Partners Up with Rock Your Jeans Challenge!!

Pittsburgh Jeans Company has partnered up with us for our ROCK YOUR JEANS CHALLENGE!! Each participant who fits into to their jeans will receive a gift certificate from Pittsburgh Jeans Company to use to buy a new pair of jeans!

For more info click here: Rock Your Jeans Challenge

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Are You Lifting Enough Weight?

Sometimes is hard to determine if we are working as hard as we should be in the gym. Here is a simple tip to determine if the weight you are lifting is heavy enough.

Set 1 - should feel like you could do 1 or 2 more reps.

Set 2 - should feel like maybe you could do 1 more rep.

Set 3 - should feel like an all out effort to get the last 1 or 2 reps.

That being said if you cannot maintain perfect form and/or have pain while lifting the weight is too heavy and needs to be lessened.

*Taken From: New Rules of Lifting for Abs

www.definedfitnesswexford.com

Defined Fitness Tip for Results #46: Special Big Announcement!!

ANNOUNCING the 2011 "ROCK YOUR JEANS CHALLENGE" !!

Imagine being able to wear the jeans stored way deep in the back of your closet in just 8 weeks. Imagine going from a 16 to a 12, a 14 to a 10 or even a 12 to an 8 in just 8 weeks.

You can!

Here's How It Works:

• Bring in a pair of jeans from your closet or buy a pair you would like to fit into; jeans should be no more than 2 sizes too small.
• We'll take a picture of you trying to get them on over a pair of spandex shorts or pants (contrasting color please)
• We will keep your jeans at the gym; you will try them on at scheduled times throughout the challenge.
• You will have 8 weeks to get into your jeans...at the end when you fit into your jeans you will receive a special bonus (TBA)

Additional Details:

• 8 week program to lose 2 jean sizes
• Kickoff seminar - Thursday, September 15th, 2011 at 7 p.m.
• Everyone brings in their jeans that night with something like spandex to try jeans over because we will be taking pictures.
• Challenge starts on Monday, September 19th, 2011
• Cost: Defined Fitness Members = $97, Non-Members = $497

Includes:

- Strategy Session (setting goals and action plan)

- Specialized fitness program to get you into your jeans (updated fitness program - it must change every 4-6 weeks in order to keep seeing results!)

- Special VIP Workouts for "Rock Your Jeans Members" only -- 16 total

- Weekly progress meetings with your coach

- 8 weeks unlimited group interval training

- "Rock Your Jeans" journal with nutrition recommendations to guarantee you to get into your jeans

- Special Bonus "to be announced" for anyone who gets into their jeans

- Celebration Party: November 14th

- Cost can be paid in 2 payments of $248.50

Ready to "ROCK YOUR JEANS"? Register today by calling 724-934-2000.

www.definedfitnesswexford.com

Defined Fitness Tip for Results #45: Get in the Fat Burning Zone!

We have two basic energy systems: The Aerobic and The Anaerobic.

The anaerobic system is used for short high intensity bursts, (e.g. sprinting, lifting weights, running up the stairs) while the aerobic system is used for long sustained activity (e.g. walking, jogging, sleeping).

It has long been thought that in order to burn fat we had to get into our "fat burning zone", typically after 20 minutes of continuous activity. However, this fat burning zone doesn't actually exist. You see when this whole idea came about researchers where only looking where the calories being burned where coming from, not what the total caloric expenditure was or how high of an "after burn effect" (the total number of calories burn in the period of time following a workout that your body stays in a metabolically elivated state) was created.

Keeping the with the "fat burning zone" theory would mean that the best activity to burn the most calories from fat would be to sit completely still. Because at rest your body uses fat as the primary fuel source. If this worked we would all be thin as the average American moves less and less each year. The problem here is that while fat may be the primary fuel source the caloric expenditure is very low and there is no elevated metabolic state.

On the flip side anaerobic activity, like weight lifting, will use more carbohydrate (muscle gylcogen) as the primary fuel source, but will burn a tremendous amount more calories and create an "after burn effect" for 72 hours after completing your workout. In fact, the more intense the exercise the more calories burned and the greater the after burn effect. This is why jogging, walking, and aerobics in general don't produce as great of results because while they burn calories they aren't very intense. Nothing that is done for longer than 30-60 second bursts falls into the anaerobic category, because if you could sustain doing it for longer than that you aren't working hard enough.

On a side note, all most all of the studies done on the caloric cost of exercise (amount of calories burned) have only looked at it from an aerobic perspective. When looked at from an anaerobic perspective they have found the the anaerobic caloric cost is much greater than the aerobic cost when looking at the same exercise.

Example: 150 pound female would burn the following calories per minute of each type of exercise:

1. Sitting still = 1.35 calories

2.Walking = 5.46 calories

3. Aerobics Class = 9.30 calories

4. Jogging = 13.05 calories

5. Jumping Rope = 13.35 calories

6. KB Snatch Intervals = 26.2 calories

What's this tells us is that the more intense the exercise the more calories per minute burned, and this isn't even taking into account the after burn effect, which will increase as the intensity increases.

So let's take this on step further. Our 150 pound female has the choice between a twenty minute KB Snatch Interval done at a 30 seconds on, 30 seconds of interval repeated for 20 minutes. Or she can take a jog. If she chooses the KB Snatch Interval she will burn 524 calories in twenty minutes and create an after burn effect that will stay in place for the next 72 hours. Or she can take a 40-minute jog and burn the same amount of calories, but not create an after burn effect and her calorie burning will stop shortly after she stops running, unlike with the KB Interval.

Now does this mean that everybody needs to start doing KB Snatch Intervals. No, the same results can be achieved through a Metabolic Resistance Circuit or Non-competing supersets.

www.definedfitnesswexford.com

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Coming Soon! - - ROCK YOUR JEANS CHALLENGE -- 8-week challenge to get into your skinny jeans, looking great and totally rocking them!

Defined Fitness Tip for Results #44: Rest For Results

A lot of these blogs are inspired by questions we get ask each day coaching clients. During a recent session I was ask, "What is worse taking too long of a rest period or taking too short of a rest period?"

To answer the question simply the answer is BOTH.

However it's not that simple.

Each rest period is designed to allow your body to completely recover from the exercise, which takes about 2-3 minutes. This is why we use non-competing sets, for example squats followed by presses, followed by a row, each of these exercises require different muscles to perform. So while you are doing the presses and rows you are recovering from the squats.

A basic rule is the less reps you are doing the longer of a rest period that is required. So a set of 6 will require a longer rest period to fully recover than a set of 15. This is where it begins to get confusing because high reps feel more demanding than lower reps. But, the lower the reps the higher the weight lifted will be and the higher the weight lifted the more central nervous system(CNS) gets fatigued and needs more time to recover. Lower weight requires less muscle fiber recruitment and heavier weight requires more muscle fiber recruitment (or more demand on the CNS).

So while cutting your rest period short may feel like you are getting a better workout, you are actually short changing yourself because your body is not fully recovering and therefore you are not able to lift as much weight, build as much muscle, and ultimately burn as much fat.

If you still don't feel taxed enough that you need to rest, then it's time to bump the weight up and/or slow down the movements.

So that explains why taking too short of a rest period negatively affects results, but what about taking too long of a break?

Too long of a break results in not creating enough of a metabolic demand on the body to burn fat and also doesn't allow your body to ever get taxed enough to release the needed hormones to build muscle.

So how long of a rest if you are looking for fat loss? It really all depends on your goals and where you are in your fitness program. A good rule of thumb is to take 60-90 seconds rest after completing 3-4 exercises in a row. Although there will be times where we will change this to keep your body responding.

www.definedfitnesswexford.com

30-Day Trial Membership for only $89. Ready to drop 2 sizes in 8 weeks? Get started today by calling 724-934-2000! Includes: individualized fitness program, 8 coaching sessions, unlimited metabolic group fitness classes, unlimited facility access.

Defined Fitness Tip for Results #43: Americans Continue To Get Fatter

An article ran last week on MSN stating that the latest pull has shown that Americans are continuing to get fatter each year. Not a big surprise when you look at our daily eating and exercise habits. We don't move nearly as much as we used to. Our jobs today require us to sit at a desk all day rarely getting up to move around and then we scarf down a burger and fries from the closest fast food restaurant at lunch, maybe dinner too.

Read the full article here by clicking here.

So what can you do to make sure you don't become one of the many Americans who continues to gain fat each year. Incorporating the following 3 tips will ensure that you are on the right path towards dropping fat and going in the right direction.

1. Eat frequently, about every 3 hours.

2. Eat foods that are in their most natural state. We live in a prepackaged, ready-to-eat world unfortunately these types of foods provide little nutritional value and are loaded with calories.

3. Exercise. Only about 15% of the population currently workouts out regularly, that's horribly low. Aim for 3-4 days a week of weight training and then some other type of activity (jogging, basketball, tennis, walking the dog) on the other days.

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Get started TODAY will your 30-Day Trial Membership for only $89 at DEFINED FITNESS and get started on a fitness and nutrition program that is designed to help you Drop 2 Pants Sizes in 8 Weeks!! Call 724-934-2000.

Defined Fitness Tip for Results #42: Fitness Challenge For Charity Day Only 3 Days Away!!

Saturday, July 16th we will be having our first ever Fitness Challenge to benefit Lift Strong and help fight Leukemia and Lymphoma. We will kickoff the day with our 9:15 a.m. Metabolic Group Class, bring your friends and family to join you at no charge for the day.

Then, at 10 a.m. we will start the Fitness Challenge. All participants will be put through 5 exercises for a minute each, with a minute rest in between. Reps will be recorded for each exercise. At the end all of the reps you scored will be totaled and who ever has the most wins a Free Recovery Shake!

Fitness Challenge Exercises:

1. Rope Slams

2. Push Ups

3. Squat Jumps

4. TRX Rows

5. Medicine Ball Slams

Click here to see all exercises:http://www.youtube.com/watch?v=vCYje_P44-E

Also, all participants in the challenge will receive a Lift Strong T-Shirt, Water bottle, and wrist band. Donations will also be collected for Lift Strong during the day.

See you all there!

www.definedfitnesswexford.com

Defined Fitness Tip for Results #41: Fitness Challenge Day July 16th

Saturday, July 16th we will be having our first ever Fitness Challenge to benefit Lift Strong and help fight Leukemia and Lymphoma. We will kickoff the day with our 9:15 a.m. Metabolic Group Class, bring your friends and family to join you at no charge for the day.

Then, at 10 a.m. we will start the Fitness Challenge. All participants will be put through 5 exercises for a minute each, with a minute rest in between. Reps will be recorded for each exercise. At the end all of the reps you scored will be totaled and who ever has the most wins a Free Recovery Shake!

Fitness Challenge Exercises:

1. Rope Slams

2. Push Ups

3. Squat Jumps

4. TRX Rows

5. Medicine Ball Slams

Click here to see all exercises:http://www.youtube.com/watch?v=vCYje_P44-E

Also, all participants in the challenge will receive a Lift Strong T-Shirt, Water bottle, and wrist band. Donations will also be collected for Lift Strong during the day.

See you all there!

www.definedfitnesswexford.com

Defined Fitness Tip for Results #40: 4th of July Metabolic Workout & July Promos

Since we will be closed July 4th and 5th for the 4th of July Holiday we wanted to give you a workout that you can do at home. All that is required is your own bodyweight and a timer. Don't have a timer? There is a free app for your smartphone: Driod (HIIT Interval Timer), Iphone (Tabata Interval Timer). No excuses for not doing it :)

Round 1: (40:20, 2x)

-Reverse Lunge

-Lateral Plank w/ Push Up

-High Knees

Round 2: (40:20, 2x)

-Squat Jumps

-Push Ups w/ Renegade Row

-Jumping Jacks

Round 3: (40:20, 2x)

-Rotational Lunge

-Mountain Climber

-Burpees

Click the link for to see the video: http://www.youtube.com/watch?v=SUWG1sHqHSo

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July 2011 Club Promos

1. Shake Bar Special - Open a Shake Bar Account with a $50 deposit in the month of July and receive a FREE Recvoery Shake! Ends July 31st.

2. The Challenge Day - July 16th at 10 a.m. we will be hosting a Fitness Challenge. Free for all members to participate. Donations will be collected to benefit Liftstrong to help fight Leukemia and Lymphoma. All participants will receive a: Liftstrong T-Shirt, Water, and wristband (while supplies last). The winner of the Fitness Challenge will receive a FREE Recovery Shake. Also, feel free to bring your friends to the 9:15 a.m. group class.

www.definedfitnesswexford.com

Defined Fitness Tip for Results #39

Today's blog comes from Dr. Chris and Kara Mohr, nutrition experts, you can check out their blog here.

The 10 Commandments of Fat Loss (I’d suggest printing this as a daily reminder).

1. Thou Shalt Plan Ahead. It’s a no brainer – to be successful in any area of life, including fat loss, you must plan ahead.
2. Thou Shalt Eat Clean 90% of the Time. This weekend we broke this "Commandment." But you know what, it was part of our 10%. The key is not that we enjoyed some cake (something people think we would NEVER touch) … the key is that we got right back to normal with the first meal this morning. Eating cake, desserts, etc is fine … occasionally … as long as you bounce right back immediately after and get back to "normal." Those types of foods become an issue when they’re more than "once in awhile" foods. To make this more straightforward, if you eat 4 meals per day, 7 days/week that’s 28 total meals. 90% of 28 means 25ish meals are great choices and it leaves room for about 3 not so great meals.
3. Thou Shalt Eat Breakfast Daily. Simple. Straightforward, but a MUST to lose fat, preserve muscle, and maintain the fat loss. The key is making the right choices, which means a lean protein, some fruit and/or veggies (see #6 and 9)
4. Thou Shalt Eat Protein with EVERY Meal & Snack. Protein helps fill you. Protein helps you repair and recover from exercise. Replacing junky carbs (white bread, sugar, cookies, pastries, etc) with lean protein is smart for permanent fat loss.
5. Thou Shalt Lift Weights. Let’s face it — if you to get in the best shape of your life, you MUST include some type of resistance training. Cardio won’t cut it so if you’re running or walking for exercise and think that will transform your body, it won’t. Maybe to you that means body weight training. Fine. You can certainly challenge yourself with the TRX like we do daily.
6. Thou Shalt Eat Veggies with Each Meal. Most people think you can only eat veggies at night … if at all. Wrong. Mix them into eggs like I do in this healthy breakfast video, add some to a wrap for lunch, use a wide variety for the base of your salads AND at dinner. Not many foods in the diet provide more bang for your buck than veggies.
7. Thou Shalt Not Eat Cereal with Cartoons on the Box. So while the "2nd Commandment" says to eat breakfast daily, it doesn’t mean eating sugar filled junk … and that’s exactly what the "cartoon on the box" cereals are so avoid ‘em like the plague.
8. Thou Shalt Move Daily. While this may sound the same as the "4th Commandment" it’s not … this is in addition to training with weights. Lifting weights is great, but let’s say you do that for 60 minutes per day (and that would even be pushing it for most people). What are you doing the other 23 hours? Usually sitting … all day at the office, all night in front of the TV. If this is you, you’re an active couch potato. Move as much as possible. Take a walk at lunch time for half your break. Get out after work, take the kids to the park, etc. Just move. As much as possible.
9. Thou Shalt Eat Fruit with Each Meal. We often hear that fruit has too much sugar or certain fruits are off limits. Couldn’t be further from the truth. No one became overweight from eating too many fruits. The more colors you eat, the better, so mix in a nice variety of dark colored fruits regularly).
10. Thou Shalt Only Eat Ingredients You Can Pronounce. This means eating less packaged foods. We had cake this weekend. Kara made it. From scratch. And it was a pretty nice looking Elmo, if I say so myself! This even goes for "energy" bars, shakes, or other pseudo health foods (yes, even the organic ones) that have a laundry list of ingredients.

Dr. Christopher Mohr, PhD RD is a nutrition spokesperson and consultant to a number of media outlets and corporations including the Discovery Health Channel, The Dairy Council, Clif Bar, and Nordic Naturals. He is a consulting Sports Nutritionist for the Cincinnati Bengals and is also the Sports Nutritionist for Under Armour’s TNP Training Council. Through his company Mohr Results, Inc., he works with all types of individuals from soccer moms to collegiate and professional athletes. He often appears on TV as a nutritional guest expert, including an appearance with Chef Emeril Lagasse and another on the Montel Williams Show. He was the nutrition expert for the NY Times Bestseller, "LL Cool J’s Platinum Workout” and worked closely with Fitness Celebrity Denise Austin to create the entire nutrition component of her latest book. He is on the Advisory Board for Men’s Fitness Magazine and has written over 500 articles for consumer publications, such asMen’s Fitness, Weight Watchers, Men’s Health and Fitness, to name a few. Dr. Mohr has Bachelor and Master of Science degrees in Nutrition from The Pennsylvania State University and University of Massachusetts, respectively. He earned his PhD in exercise physiology from the University of Pittsburgh and is a Registered Dietitian and Board Certified Specialist in Sports Dietetics. To contact Chris, email him at Chris@MohrResults.com.

Dr. Kara Mohr, PhD, is an internationally known educator in the area of weight loss, behavior change, and exercise and is co-owner of Mohr Results, Inc. Prior to Mohr Results, Dr. Mohr was an assistant professor at the University of Louisville, and was the Assistant Director of the Physical Activity & Weight Management Research Center at the University of Pittsburgh. She has lectured internationally on the topic of behavior change and permanent weight loss, and is a regularly sought after expert source by national publications including the New York Times, Fitness, Health, Self, and more. Dr. Mohr has been working in the area of weight control research for the past seven years and was named one of the top weight loss doctors in the country by Prevention Magazine. She has a Bachelor of Science degree in Psychology from The Pennsylvania State University, and a Master of Science and PhD in Exercise Physiology from the University of Pittsburgh. To contact Kara, email her atKara@MohrResults.com.

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Sell Your Friends For Cash - Refer 2 new trial members in the month of June and receive a spa package from Above All Grand Salon and Spa includes: 1/2 massage, 1/2 facial, spa manicure, mini pedicure. Ends June 30th!

Defined Fitness Tip for Results 38: Great Article on Calories from Men's Health

This month's Men's Health magazine had a great article titled "The Truth About Calories".

Check it out here at the link: http://www.menshealth.com/weight-loss/truth-about-calories

www.definedfitnesswexford.com

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Sell Your Friends For Cash!! Refer two new trial members in the month of June and receive a spa package from Above All Grand Salon & Spa includes: 1/2 hr massage, 1/2 hr facial, mini pedicure, and spa manicure. Ends June 30th.

Defined Fitness Tip for Results 36: Are You Moving Closer to Your Goals?

Is what you're doing today moving you closer to your goal?

If your goal is to lose 10 pounds. Have you worked out today? Have you eaten nutritious foods? Or did you skip your workout and get dinner at the drive thru window?

The decisions you make today will affect your future outcomes.

Think of each day as the Hot & Cold game you used to play as a kid. You remember, a friend would hide something and then the you'd start looking for it and they would tell you if you were getting "hotter" or "colder."

Think of every decision you make each day as getting you "hotter" or "colder" towards reaching that goal of dropping the 1o pounds. If you're what your doing isn't getting you closer change it and make a decision that will get you closer to your goal.

Did You Know? The body you have today is the product of what you ate 3-6 months ago. That is because about every 90-180 days your body regenerates all of it's cells. So what you are doing today will not begin to really show changes until 3-6 months later!

www.definedfitnesswexford.com

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Sell Your Friends For Cash!! Refer 2 new trial members in the month of June and receive a spa package from Above All Grand Salon includes: 1/2 hour massage, 1/2 hour facial, mini pedecure, and spa manicure.

10 Day Fat Loss Challenge!! Drop 5 pounds by the 4th of July. Free for all members, all you have to do is register at the front desk.

Defined Fitness Tip for Results 36: Upcoming Events!!

June 2011 Events

Luau Party, June 21st

Celebrate the 1st Day of Summer with us at Defined Fitness! Friends and Family are welcome to join you at either our morning or afternoon class, or even both. As a thank you to our members and their guests we will be giving away a free Hawaiian Harvest Recovery Shake to anyone who attends.

10 Day Fat Loss Challenge, Starts June 22nd

Get ready for your 4th of July BBQ, by dropping 5 pounds in 10 days! Were going to give you a ten day nutrition plan along with a specific fitness plan designed to reduce body fat and get you 5 pounds leaner in only 10 days. Free for all members, all you need to do is sign up at the front desk and we'll get you the materials on the 22nd.

www.definedfitnesswexford.com

Defined Fitness Tip for Results 35: Core Training

Here is a link to a good article about why we don't do crunches and instead focus on stabilizing the core in order to strengthen it.

Check it out here: http://www2.macleans.ca/2010/01/19/the-man-who-wants-to-kill-crunches/

www.definedfitnesswexford.com

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Sell Your Friends For Cash!! Refer 2 new trial members in the month of June and receive a spa package from Above All Grand Salon includes: a 1/2 hr. massage, 1/2 hr. facial, mini pedicure, spa manicure. Ends June 30th.

Defined Fitness Tip for Results 34: "Sell Your Friends For Cash" Referral Promo

Check out our new Guest Referral Contest:

"Sell Your Friends For Cash"

During the month of June refer 2 new Trial Members and receive a spa package from Above All Grand Salon includes:

- 1/2 hour massage

- 1/2 hour facial

- mini pedicure

- spa manicure

ENDS JUNE 30th, 2011!!

www.definedfitnesswexford.com

Defined Fitness Tip for Results 34: Nutrition Refresher

There has been a lot of questions regarding nutrition and fat loss lately, so we thought we'd give you a quick refresher.

First, when it comes to fat loss their is a hierarchy of effectiveness that must be approached in this order to achieve results.

Hierarchy Fat Loss

1. Nutrition - it all starts here, if your nutrition is not spot on 90% of the time it is near impossible to see results. Basically, it all becomes like playing the lottery, there is slight chance you may win, but 99.9% of the time your not.

2. Nutrition - yes it's that important! 80% of results is nutrition.

3. Resistance Training/Metabolic Interval Training - you can't out exercise bad nutrition, but once the eating side is on resistance training with some metabolic interval training is the most effective form of exercise for fat loss and to change the way your body looks. (4 times per week)

4. Low Intensity Interval Training - after 4 days of Resistance Training/Metabolic Interval Training has been done, next on the list is Low Intensity Interval Training. This is basically 30-40 minutes of extended cardio activities done at varying paces, but not at maximal capacity.

5. Steady-State Cardio Training - last on the list is Steady-State Cardio Training, unfortunately this is were most people start, but is least effective to lose fat and change your body. High amounts of this activity will actually slow your metabolism and cause you to gain fat over time. Therefore, this should not be done if you are not getting in 4 Resistance Training/Metabolic Interval Workouts per workout.

Composition of a Meal:

Ok now on to nutrition. You need to each 5-6 meals per day, every 2.5-3 hours, in order to keep your metabolism running high and burning fat. Eating less frequently causes your metabolism to slow and your next meal to be stored as fat. Each meal you eat needs to follow 6 simple guidelines:

1. Include a Protein

2. Include a vegetable or a fruit

3. Include a glass of water

4. Only include a starch if it's at Breakfast or within 2 hours of completing your workout.

5. Drink a Recovery Shake immediately after each workout. This will provide your body with the nutrients needed to build and repair muscle and keep the metabolism running high. If your body is not provided with these nutrients it needs after the workout it will go to the muscle tissue to get them and use the muscle for energy slowing the metabolism.

6. Eat real foods and stay away from processed and packaged foods.

Have a great weekend!

www.definedfitnesswexford.com

Defined Fitness Tip for Results 33: Memorial Day Metabolic Workout

This weekend marks the beginning of summer! And with it being Memorial Day we will be closed Saturday and Monday. However, you can still get in a great workout! We have put together a 20 minute workout that only requires your body weight and you can do anywhere.

Memorial Day Metabolic Workout

1. Bird Dogs and Push - 30 seconds

2. Squats and Squat Jumps - 30 seconds

3. Plank - 30 seconds

4. Reverse Lunge and High Knees - 30 seconds

5. Burpees - 30 seconds

* Rest 10 seconds between each exercise and repeat for 5-6 rounds.

Watch the video of the workout here: http://www.youtube.com/watch?v=XwHZviTeUDc

Good Luck and Have a Great Weekend!

www.definedfitnesswexford.com

Defined Fitness Tip for Results 32: Single Leg Deadlift Progressions

Here is one of our favorite lower body exercises, the Single Leg Deadlift. This exercise requires the use of core stability along with proper knee stability and ankle and hip mobility. In addition, the exercise takes place on one leg further increasing the need for stabilization.

Check it out here http://www.youtube.com/watch?v=SeXkjbsY9kE

Start with first progression on the TRX and work up through the other progressions as you get better.

Have a great weekend!

www.definedfitnesswexford.com

Defined Fitness Tip For Results 31:Two Studies on the Abs

Here are two interesting studies I came across while reviewing notes.

1. 2008 JSCR - Exercises that extend your body and hold that position work the abs 25% harder than crunches.

This includes the plank, which is the most common, but did you know that push ups work the abs just the same as a plank and the same can be said for mountain climbers.

2. Study #2 - Men who scored the lowest for abdominal strength endurance had more than double the risk of cause of death from anything.

Refer to #1 above and start improving your abdominal strength you'll live longer, according to the latest research.

"What's the one thing you can do this week that will help you get better results? Now go do it!"

www.definedfitnesswexford.com

Defined Fitness Tip For Results 30: Aha's" From Perform Better

This past weekend we spent in Baltimore at a Perform Better Workshop. They always put on great workshops with great presenters. Here is a list of some of our "aha moments" and things that we learned.

1. People with back pain, typically have stronger backs than people without back pain, because they are using their backs. Found by Stuart McGill research

2. If you have pain anywhere the core is not engaging properly.

3. People who fail are those who are stuck in their methods. Look at who is having success and then do what they are doing.

4. Start on the floor with Lunges with people and work from the bottom up.

5. John Wooden coaching philosophy – show them the right way, show them the wrong way, then show them the right way again. Do this in 10 seconds.

6. Back squats cause more injuries than Deadlifts, because on back squats the weight is pushing down on the body.

7. Jogging is hopping on 1 leg at 2-4 times bodyweight for 750 reps each side just to burn 100 calories.

8. We’ve been measuring calorie burn wrong. All equations look only at aerobic caloric burn, but not anaerobic caloric burn. Research is showing that anaerobic calorie burn is much higher. Meaning we are burning more calories than be shown with equations for activities such as weight training, interval training, and even daily activities.

9. The way you do one thing is the way you do everything.

www.definedfitnesswexford.com

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Coming Soon! PFC Shake Bar - the healthiest shakes and smoothies in Pittsburgh, made from all natural fruits with no sugar added and a taste that's out of this world. Look for them soon!

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30-Day Trial Membership for only $89! Get started to day and be 2 sizes smaller in 8 weeks just in time for summer with our 30 Day Trial Membership. Call 724-934-2000 for more information or to schedule a tour.

Defined Fitness Tip For Results 29: Unique Way To Train Your Core

HOURS FOR THIS COMING WEEKEND 4/29/11 & 4/30/11

We will be closing Friday at 12 p.m. and will be closed Saturday. We are heading out to a Perform Better Workshop in Baltimore for the weekend to learn some new things to bring back to the gym.

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Unique Way to Train Your Core

If you've ever worked out you're probably familiar with the plank and/or its variations, hopefully your not still doing endless crunches :) While planks are very effective and a great way to train your core there are some additional ways to sneak in some great core work while working other total body movements.

These exercises are known as Unbalanced Load Training, where you take a dumbbell of a certain weight in one hand and then another of a different weight in the other hand. So what this will do is teach your body to stabilize as you lift a weight that is unbalanced. In order to stabilize you must activate the core muscles, thus challenging them to a great degree than if the weight was equal in each hand.

Think about when you pick something heavy up off the floor. Chances are that it's weight is not evenly distributed. A great example is lifting and moving furniture. Or for you ladies, shopping. You have bags of all different weights in one hand and then a 30 pound purse slung over the other shoulder.

Here are some exercise examples all done with two dumbbells of different weights.

DB Front Squat

DB Single Leg RDL

DB Bent-Over Row

Give these a try and you'll noticed your core beginning to stabilize all while burning fat and getting you lean and tone and ready to hit the beach this summer!

www.definedfitnesswexford.com

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Coming Soon! PFC Shake Bar - the healthiest shakes and smoothies in Pittsburgh, made from all natural fruits with no sugar added and a taste that's out of this world. Look for them soon!

Defined Fitness Tip For Results 28: NEW Youth Athletic Conditioning Membership!!

Starting May 1st, 2011 we will be offering a NEW Youth Athletic Conditioning Membership!!

Designed for young athletes (ages 12-24) who want to take their conditioning to the next level. Improving athletic skills, physical conditioning and confidence building.

Includes:

- A complete evaluation with one of our elite coaches to incorporate the athlete into the program at the appropriate level of training.

- The program is designed by our program design team who carefully and scientifically map out the plan guaranteed to build better athletes. These group athletic programs are designed specifically to increase strength, speed, explosive power, overall conditioning and agility, and reduce the risk of injury.

- Two weekly "athletic member dedicated" group coaching sessions working closely with our elite team of fitness coaches to bring out the best in the athletes.

- Defined Fitness gym bag, t-shirt, and PFC Bio-Whey Protein Powder.

Youth Athletic Condition Membership $149 x 3 months

www.definedfitnesswexford.com

Defined Fitness Tip For Results 27: Getting Beach Ready Arms!

So you want nice toned and defined arms? Who doesn't? But is doing bicep curls and tricep extensions best way to achieve sculpted arms and look great on the beach?

We've been asked numerous times why our programs don't contain any direct arm work and to be honest it's just that doing curls and tricep extensions are not an effective use of time or way to get your whole body ready to hit the beach.

New research from Ball State University has found that isolation exercises, e.g. bicep curls and tricep extensions, had no effect on arm strength, size, or definition, as compared to compound upper body exercises like rows and presses.

So what this means is that both methods achieved the same results in terms of arm size and strength. However, you create a higher metabolic effect with rowing and pressing exercises compared to bicep curls and tricep extensions. Meaning that more calories are burned and more fat is lost with the rowing and pressing exercises so that your entire body looks great, not just your arms.

www.definedfitnesswexford.com

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30-Day Trial Membership for only $89! Get started to day and be 2 sizes smaller in 8 weeks just in time for summer with our 30 Day Trial Membership. Call 724-934-2000 for more information or to schedule a tour.

Defined Fitness Tip For Results 26: Body Weight Complex

Can't make it to the gym today? Give the following a workout a try. All that is required is your bodyweight, making this workout easy to do anywhere.

Click here for the workout.

We will be adding a few more workouts for you to do if you can't make it in to workout, however getting in and doing your workout will get you the best results. But, these are for those days when that just isn't possible.

www.definedfitnesswexford.com

Defined Fitness Tip For Results 25: PFC Protein Shake Bar Coming Soon!

PFC Protein Shake Bar Coming Soon to Defined Fitness Wexford!

We are excited to tell you that we will be adding a Protein Shake and Smoothie Bar to the club and it should be open by the beginning of May.

PFC is an all natural protein and their shakes and smoothies are made with 100% all natural ingredients. In our search for a company to work with to add the shake bar we looked at many different companies and many of them contained artificial sweetners or where very high in sugar. We wanted to offer a shake that was all natural and tasted great, without using artificial sweetners to make up for taste or contained a high amount of sugar. As a result we have choosen PFC as Defined Fitness's protein shake bar.

The addition of the shake bar will now provide an option for you to get a healthy great tasting protein shake immediately after your workout and provide your body with the nutrients needed to help it recover after a workout or as a healthy meal replacement during the day.

A question we get ask a lot about adding a post-workout shake to your daily routine is:

"Why do I want to add a shake that will add calories to my daily caloric intake when trying to lose weight?"

The reason we want to add a shake after your workout is because your body only contains so much energy stored in the body. An hour of exercise will deplete these energy stores and if they aren't replenished within the first 30 minutes after exercise your body will go into a catabolic state where it will eat muscle for energy. If this happens your body will lose muscle tissue and your metabolism will slow down and fat will begin to be stored rather than burned in an effort to maintain energy.

We hope you are as excited to hear this news as we are to tell you!

www.definedfitnesswexford.com

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Closet full of clothes that don't fit? But, you keep in hopes of wearing again. Ready to DROP 2 sizes in 8 weeks? Get started TODAY with your 30-DAY TRIAL MEMBERSHIP for only $89. Call 724-934-2000 or click here and visit our site for more information.

Defined Fitness Tip For Results 24: Falling Off The Wagon

So you've missed a few workouts and have eaten somethings you probably shouldn't. No big deal just get back on track. This is normal and happens to everyone, in fact it's why we want you to splurge on your diet 10% of the time to help account for and allow you to eat things you shouldn't.

However, sometimes people will get off track for a while and just give up and say, "What's the use? I blown all my progress." That is not true and is the equivalent of getting a flat tire and then immediately pulling off the side of the road and puncturing the remaining three tires and the spare. It doesn't make sense, and neither does giving up on your diet and exercise program. Fix the problem and then get back on track. (Thanks to our mentor Rachel Cosgrove for the analogy)

www.definedfitnesswexford.com

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Skinny Jeans Challenge is Back!!! Starting March 31st we will be kicking off the Skinny Jeans Challenge again. Bring in a pair of jeans that you'd like to get back into that's 1-2 sizes too small, we keep the jeans and you will periodically be able to try them on during the challenge. At the end of the 8 week challenge walk out wearing your skinny jeans! $199 for nonmembers, $49 for current members. Call 724-934-2000 for more information or to register.

Yoga with Aimee Woods will be starting April 4th and will run every Tuesday at noon, Thursday at 7 p.m., and Saturday at 11 a.m. for four weeks. $97 per person. Call 724-934-2000 for more information.

Defined Fitness Tip For Results 23: Skinny Jeans Is Back!!

www.DefinedFitnessWexford.com

Defined Fitness Tip For Results 22: RED Dietitians Present "Spring Into Wellness"

"Spring Into Wellness"

Tuesday, March 22nd at 7 p.m. Rita Singer from RED Dietitians will be giving a presentation on nutrition at Defined Fitness, this will be held following our 6:15 p.m. group fitness class.

Feel free to bring your friends to both the presentation and the group fitness class.

See you there!

www.reddietitians.com

www.definedfitnesswexford.com

Defined Fitness Tip For Results 21: Plank Progressions & Regressions

This weeks video looks at core training using the Plank exercise and shows a few ways to to progress the exercise as well as make it easier.

Check it out by clicking here!

Enjoy and have a great weekend!

www.definedfitnesswexford.com

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Closet full of clothes that don't fit? But, you keep in hopes of wearing again. Ready to DROP 2 sizes in 8 weeks? Get started TODAY with your 30-DAY TRIAL MEMBERSHIP for only $89. Call 724-934-2000 or click here and visit our site for more information

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COMING SOON!!

Skinny Jean Challenge - details to follow soon!!

Yoga - also in the works is a yoga class offering taught by Aimee Woods, look for further details soon!

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Have a question post it in the comments and we'll answer it in a future blog