Defined Fitness Tip For Results #12: Cardio Strength Training

Tired of spending hours on the treadmill doing the same old thing day after day? If so, incorporate Cardio Strength Training (CST) into your fitness arsenal. CST will cut your normal cardio workout time in half and actually help your body to burn more fat. Which means you’ll get better results in less time. Today we bring you 3 CST Workouts determine your fitness level and give them a try.

Beginer: 3 sets, 90 seconds rest

Intermediate: 4 sets, 60 seconds rest

Advanced: 5 sets, 30 seconds rest

Josh

www.definedfitnesswexford.com

Defined Fitness Tip For Results #11: The 5 Best Things You Can Do For Your Body!

Do you want to improve your body, feel better, and lose some weight? Who doesn’t? The following is a list of 5 things you can do now to better your body. These are in no particular order.

1. Drink Water – 80% of our body is made up of water and every living thing on this planet needs it to survive, but it’s surprising how little of it most people drink. The recommended guideline is 1 ounce for every 2.2 pounds of body weight. Are you drinking that much? If not, your body is dehydrated. When your body is dehydrated it makes it especially hard to lose fat. Also, if you are an athlete your performance will be diminished when dehydrated. So drink up!

2. Fish Oil – Do you eat 6-7 servings of fish per week? Most likely not, so it’s a good idea to add a fish oil supplement to your diet. The omega fats found in fish oil provide your body with numerous benefits including: joint lubrication, improved mental function, improved mood, and act as a fat burning powerhouse.

3. Exercise – Ideally everyday, but if time is an issue you can benefit from 60 minutes 3 times per week. Regular exercise will improve your mood, relieve stress, and help trim some weight from around your waist. On top of that, exercising regularly will improve your overall health.

4. Foam Rolling/Soft Tissue Work – Do you get a massage each week? Probably not, who can afford too? But there’s a solution. Foam Rolling. Foam Rolling has been nicknamed the “poor man’s massage” because it costs about $35 for a foam roll and provides the same benefits as a massage. By foam rolling daily you help to release tight and tense muscles, improve joint range of motion, and break up scar tissue in the muscles. If you are not foam rolling regularly (e.g. before and after each workout) you are doing your body a great disservice. Yes, it hurts at first, but if you give it some time it will begin to get better and your body will start feeling better at the same time.

5. Sleep – The average American gets about 4-5 hours per night. Is that enough? No, you need to be getting between 7-9 hours of sleep per night. Adequate sleep will improve your mood, improve your mental function, and improve your daily energy. Also, did you know that people who sleep the least have the biggest waistlines? Interesting. This is because when you are sleep deprived (less than 7 hours per night) your body is under stress. This stress releases hormones that promote fat storage on the butt, hips, and thighs. Are you still too busy to get that much sleep? Try it, I bet you’ll be more productive and get more done in less time.

Josh

www.definedfitnesswexford.com

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Get Fit For Charity - On the 2nd & 4th Wednesday of each month we will be holding a free class, open to everyone members and nonmembers alike, at 6:15 p.m. to raise money for Lift Strong , benefits the Leukemia and Lymphomia Society. There is no fee to attend, however donations are appreciated. See you there and tell your friends. Let's see you much we can raise in 2011! For more information call 724-934-2000.

Defined Fitness Upcoming Events!!

2011 Weight Loss Challenge - starts January 10th and will run for 8 weeks. Each participant will be weighed in each week, at the end of the 8 weeks the person who as lost the highest percentage of body weight will win $1000. To "Get In The Game" you can register at either Defined Fitness or Grieb Chiropractic Clinic and pay your $100 entry fee. Participants can register at any time during the challenge. Your registration fee will get you into the challenge, a 21-Day membership to Defined Fitness with 6 fitness coaching sessions and a free spinal analysis by Dr. Eric Grieb. For more information call 724-934-2000.

Check out last years competition coverage here!

Get Fit For Charity - On the 2nd & 4th Wednesday of each month we will be holding a free class, open to everyone members and nonmembers alike, at 6:15 p.m. to raise money for Lift Strong , benefits the Leukemia and Lymphomia Society. There is no fee to attend, however donations are appreciated. See you there and tell your friends. Let's see you much we can raise in 2011! For more information call 724-934-2000.

Nutrition Course - starting February 15th we will begin our 4 week Nutrition Course. Meetings will be held each Tuesday at 6 p.m. for 4 weeks. Each participant will recieve a course book and workbook. $199 to register and must be registered by February 8th. Limited to 10 people.
For more information call 724-934-2000.

www.definedfitnesswexford.com

Defined Fitness Tip For Results #10: Give Your Warm Up A Makeover

I’m sure this isn’t the first time you’ve heard that you need to warm-up before you workout.

But, what makes a good warm-up?

Most people think jumping the treadmill for 10 minutes and doing a few stretches either before or after is sufficient. I’ll admit that there was a time long when I used to do this. However, as research and knowledge in the fitness industry grows we continue to learn and find new things, which means mostly likely what is being done today and thought to be right may very well be looked upon differently five years or so from now.

Why do we need to warm-up?

The main reason is injury prevention. Warming-up prepares your body for what is about to come through increasing body temperature, loosening and lubricating joints, waking up your muscles so that they can perform at their best, and stretching your muscles through a full range of motion.

What should a warm-up consist of?

1. Soft-Tissue/Self Myofascial Release (SMR) Work - this will help to loosen tight and knotted up muscles and break up scar tissue that may be from past injuries.

2. Stretching – two to three stretches for the tightest areas of your body.

3. Joint Mobility Work – many us have tight joints that are not functioning properly. This dysfunction causes the body to compromise in other areas, which can lead to an injury.

4. Muscle Activation – perform a couple exercises for the weaker muscles in the body, typically the glutes, core, and shoulder girdle.

5. Total Body Movements – again two to three exercise that involve all the muscles of the body, e.g. a lunge with a reach, wave squat, or Turkish get up.

6. Plyometrics – finish up with a couple plyometric exercises. These could be as simple as skips or more challenging with broad jumps.

A warm-up like this will take about 20 minutes and will consist of about 12-18 exercises and each component is essential to preparing the body for a workout.

Josh

www.definedfitnesswexford.com

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2011 Weight Loss Challenge - "Get In The Game"- Are you ready to start the new year off by losing a few pounds? What if you could lose weight and win $1000? Well, that's exactly what we are doing. We have teamed up Grieb Chiropratic Clinic and are challenging the community to lose weight. The challenge starts January 10th and will run for 8 weeks. At the end of the 8 weeks the participant who has lost the highest percentage of weight will win $1000!! All you have to do is register at either Defined Fitness or Grieb Chiropratic Clinic and pay the $100 entrance fee! The entrance fee will get you entered into the challenge, give you a 14-day pass to Defined Fitness with personal training included, and a spinal analysis by Dr. Eric Grieb.

* $1000 subject to change based on number of entries.