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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